Wednesday, July 17, 2013

Thursday 7.18.13

Rachel's OH Walking Lunges

2013 GAMES ATHLETES
1.   For Time:
400m Run
5 OHS, 225/155
400m Run
10 OHS, 185/135
400m Run
15 OHS, 135/95
400m Run
20 OHS, 95/65

2.  OTM x 12
Even:  5 Bar MU
Odd:  5 super high Box Jumps

2014 REGIONAL ATHLETES
1. Snatch Technique
OTM x 10
2 Squat Snatches at 65%

2.  Clean and Jerk Technique
OTM x 10
2 Squat Cleans + 2 Split Jerks at 65%

3.  Squats
6 x 4 Back Squats, across

4.  Gymnastic Skills
Handstand Shoulder taps, 5 sets of max reps in :20, :40 rest - keep feet together and touch the same-side shoulder.

5.  Metcon
AMRAP 12:
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders

2014 OPEN ATHLETES
1.  Metcon
AMRAP 12:
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders

2.  Clean and Jerk Technique
OTM x 10
2 Squat Cleans + 2 Split Jerks at 65%


3.  Strength
5 x 5 Dead Lifts, TnG across.

"To stay out of the 'pain cave,' you just need to do something enough so that you feel comfortable with it. It will still hurt—especially if somebody's pushing you—that's when you just need to force yourself to pick the weight back up."
-Rich Froning

76 comments:

  1. For the shoulder taps. I went on youtube and found a few different videos, some where doing it with their back against the wall, some with their chest against the wall, which would you prefer?

    ReplyDelete
    Replies
    1. either is fine as long as you have good positioning.

      Delete
  2. For the open, clean and jerk technique, is it two squat cleans then two jerks or is it just two squat clean and jerks?

    ReplyDelete
    Replies
    1. 2 Squat Cleans + 2 Split Jerks at 65%

      Delete
    2. I think Coach might be poking at you a bit....

      if it were two seperate squat clean and jerks it would say: 2 squat clean and jerks at 65%....it does not say that, so do two squat cleans, then two split jerks.

      Delete
  3. OPEN
    1) extremely dissappointed. Only made it through 180 DUs. Frustrating.
    2) and 3) this evening - ran out of time.

    ReplyDelete
    Replies
    1. 2) 160lbs
      3) 295 - 310 - 325 ran out of time.

      Delete
  4. Regionals.

    1) done.

    2) done.

    3) 308 across.

    4) 7/7/7/6/5. Little better than last time starting to get a hang of the balance. Now to string them together.

    5) 432 reps. Made it through 82 doubleunders on the second set. Really wanted one round. Good wod though.

    ReplyDelete
  5. 1. Was so excited to do this WOD with someone this morning (a fellow CompWOD follower, Justin). -- 1 full round plus 11 Wall Ball. Could have been more, but double unders weren't 100%... Not terrible, but not great.

    2. 110

    3.Doing later. Have to coach.

    ReplyDelete
    Replies
    1. 225 for Deadlifts

      Oh - and I guess, to count reps, not rounds for the MetCon, my score was: 461

      Delete
  6. Ben,
    About how long should these sessions be taking to finish? Particularly todays?
    Josh Michaud

    ReplyDelete
    Replies
    1. Which one (Open, Regionals, Games)?

      Delete
    2. Joshua,
      It usually takes us about 1&1/2 hours to do Regionals. We are also not able to do the two-a-day stuff for sake of keeping our marriages happy. As a result we do our best to combine and drop one element from the Tuesday/Saturday doubles and still keep it in the 1&1/2 hours.

      Open looks like it would be a full hour, maybe a little longer on some days but I can't say for certain.

      Delete
    3. Shane thanks. Just wanted to make sure I wasn't screwing around time wise.
      1) used 155 all solid
      2)used 205 all solid
      3) held 285
      4) lost count but around 35-40 touches
      5)460

      Delete
  7. Regionals:

    1, 2. done, felt good.

    3. 255, same weigh I used on Saturday for the x3's, still very happy since my max is so close to this.

    4. 39,??,29,29,29

    5. 357, only got 7 DU in second set. Dissapointed....I guess my head wasn't into going to the pain cave this morning, no legitimate excuses. Jimmy walked away from me on this one. I guess I need to add high rep sets of wallballs to the goat list.....hoping it was just head games and not ability....

    I needed a brutal WOD, and Coach came through for me!

    ReplyDelete
  8. OPEN
    1. 100 wbs + 189 DUs. Must improve on those DUs.
    2. C&J at 85#
    3. DL at 185# (fresh wounds on shins, struggled not to scrape)

    ReplyDelete
  9. OPEN
    1. 404 Rx
    2. Rx at 145#
    3. Rx at 335#

    ReplyDelete
  10. Open
    1. 228 RX
    2. 85#
    3. 185# across

    ReplyDelete
  11. Open:

    1) 100 + 200 + 45WB

    2) no more time

    ReplyDelete
  12. Open
    1. 100wb + 200 dus + 38wb
    no time for the rest

    ReplyDelete
  13. Open

    1. 339 RX
    2. 85#
    3. 155#

    ReplyDelete
  14. Open:

    1. 455

    2. 135

    3. Ran out of time...

    ReplyDelete
  15. 1. Subbed PP for WB and 50/25 cal row for du (lower leg issues) 205 reps

    2. subbe PC 95#

    3. 175#

    ReplyDelete
  16. Regional

    1. Done at 135

    2. Done at 175

    3. 295 across

    4. 24 taps round 1 25 taps x last 4

    5. 485 reps 1 round + 35 wall balls

    ReplyDelete
  17. @ben how many time i should rest bewteen the metcon and clean and jerks and the between clean and jerks and strenght

    ReplyDelete
  18. 1 & 2 Felt good today, technique was there everything was smooth.

    3. Hit 255 with Shane. Wanting more, but Shane and I are getting stronger. Felt good considering I used 245 on Saturday for the 7x3.

    4. 156 Total 31 average.

    5. 1 complete round and 2 wall balls.

    ReplyDelete
  19. Thank you for programming for all of us, Ben. I've been following your stuff for a while, but have thus far failed to post my results. I'll make sure to be better about that! Thanks for all that you do!
    Regional
    1. 80#
    2. 105#
    3. 175 across
    4. need to work on these
    5. 411

    ReplyDelete
  20. Open
    1) 300 reps, du's need work
    2) done at 165#
    3) done at 275#

    ReplyDelete
  21. 1) Done
    2) Done
    3) 315 Across
    4) Done
    5) 362 Paced too much, but a very good wod. Just what I need!!

    ReplyDelete
  22. Open
    1) 340
    2) 135x1, rest 155
    3) 315 across
    Feeling better by the day. Mental game is getting a little better but no where near where I want to be. This is the most important factor to me right now. So happy to be doing this stuff again!

    ReplyDelete
  23. Open
    Metcon
    350
    Squat clean and jerk
    195
    Deads
    365

    ReplyDelete
  24. Knee is torqued. No idea what is up with it right now, did some stuff today, all upper body, some jerks, presses & a metcon with some air dyne, push ups and TTB. Curious about this knee, just came on out of nowhere this morning when I was coaching.

    ReplyDelete
  25. Metcon
    1. 1rd +2 wall balls
    2. Squat cleans / split jerks 165#

    Plan on doing snatch, gymnastics skill, and bs later tonight.

    ReplyDelete
  26. open

    1. 283 reps. happy with wall balls done in 5:13 but too slow in DU´s

    2. 60kg across

    3. 130kg but only 3 set. Didn´t get the technique so stopped instead of getting lighter weights. Also time ran out.

    ReplyDelete
  27. Open

    1. 420
    2. 70kg
    3. 140kg - felt a little cheeky after the previous activity

    ReplyDelete
  28. Snatch- #87 across
    C&J- #125 across
    BS- #225 across
    Handstand Shoulder Taps- new at these...kinda just practiced actually touching my shoulder
    Metcon- 12:36 Rx wanted to finish

    ReplyDelete
  29. Vacation is taking it's toll....had trouble getting up for this one....1% better today!
    Open
    1. 423(subbed thrusters for wb's-25#)
    2. 180#
    3. No dl today

    ReplyDelete
  30. 1. 165# no misses
    2. 225, no misses, but this got miserabe haha
    3. 385 across
    4. 30,17,25,23,12
    5 470 reps.this was worse than expected

    ReplyDelete
  31. 1) 120
    2) 150
    3) 225 across
    4) 15-20 each set, did them facing the wall.
    5) 352 reps

    ReplyDelete
  32. Open

    1. 292 (100 wallballs + 192 double-unders)...ugh! Double-unders did not come easy today.
    2. Complete w/155#s (65%)
    3. 315 lbs. across

    ReplyDelete
  33. Open:

    A) 317. Double unders just weren't there today I guess. Left calf has been a motherfucker since the mile + burpees.

    B) 180#

    C) 335# across. Not really heavy, but I'm feeling pretty smoked.

    ReplyDelete
    Replies
    1. Also did some heavy single cleans on Wednesday night, hit 275 a couple times.

      Delete
  34. Open

    1. 400
    2. 160 lbs. very tough
    3. 255- went light, felt tired and am still concerned when DL after hurting my back doing them last year

    ReplyDelete
  35. Regionals

    1. 125#
    2. 165#
    3. 225#
    4. 51 freestanding
    5. 338 reps

    ReplyDelete
  36. 1.done
    2.done
    3. 300 accross
    4. 10,8,8,8,5
    5.378

    ReplyDelete
  37. Regionals

    1. 135#
    2. 170#
    3. 245#
    4. 12,7,9,16,10
    5. 328 RX

    Today was an off day for me.
    I will use it as motivation to do even better tomorrow.
    I will not dwell on negativity but rather focus on the progress I am making.

    ReplyDelete
  38. Open

    1) 450 (100 unbroken D.U in the first 200 help me alot then sets of 50 unbroken)

    2) 115# (work on technique)

    3) no more time :(

    ReplyDelete
  39. Open

    1) 450 (100 unbroken D.U in the first 200 help me alot then sets of 50 unbroken)

    2) 115# (work on technique)

    3) no more time :(

    ReplyDelete
  40. 65 on snatches
    95 on clean and jerks
    175 squats across
    10 shoulder touches x 5
    no met con- had to teach spin and no more time for training today:(

    ReplyDelete
  41. Open Program
    1) 335 reps (100 WB, 200 D-U, 35 WB) - wall balls need improvement (5:15 for first 100), but it was also sweltering hot and that just sucked the life out of me. Double-unders were decent (finished at 9:50) but took longer breaks than I'd like.
    2) Done at 165 - quads were burning
    3) Done at 285 - should have gone heavier but my legs were toast

    ReplyDelete
  42. Open:

    1.) 100 wall balls + 200 double unders + 28 wall balls

    = 328

    Frustrating double unders...

    2.) 145#

    3.) 275#

    That's about all I had for today

    ReplyDelete
  43. Heat was a huge struggle today:
    Reg
    1) 165
    2) 215 (made 6mins)
    3) 6x4 @ 345#
    4) Worked walks
    5) 318 reps - was dying by this point, heat won today.

    ReplyDelete
  44. Metcon Total reps
    342....

    Would've Never programmed that for myself so Thanks!

    ReplyDelete
  45. Open.

    1. 100 wb, 200 du, 50 wb, 100 du, 6 wb = 456 reps

    2. 135#

    3. 275#

    ReplyDelete
  46. Regional

    wow...this one with all the heat...Even in Canada we're melting pretty bad.

    1. Snatches @ 125#
    2. C/J @ 160#
    3. Squats @ 215#
    4. HS - This was the worst part for me. Not a ninja...yet.
    Kept ankles within 18" of one another. 42 reps. Ankles together will be a goal
    5. 313Rx...I was sweating like Mike Tyson in a spelling Bee ...Heat crushed me today...long day of work before getting into my sauna

    ReplyDelete
  47. 1) 155
    2) 185
    3) 325 across
    4) 16-14-13-15-16
    5) 474 reps

    ReplyDelete
  48. OPEN
    21/Male/165lbs - 93rd in SE Open.. coming for that top 48!

    Metcon- 1 round + 12 wallballs = 462 total reps (Deb Brother's score was my motivation.. ;) )
    -too much rest between everything. broke on dubs by choice more than I should have because of shoulder fatigue. HR was fine throughout, just shoulders were beat.

    C&J 2+2 Complex- @165
    -THIS got my HR more than the metcon. need to review the video I took to see how my Split J's looked. Always has been a rough spot for me from a technical standpoint.

    DL's- 355 throughout (did an extra opening set at 350, because I forgot to put the 5lb plate on one side... idiot)
    -with a 1RM of 455, this was a perfect weight. Don't think I could have done more with the way my legs were feeling at this point post-wallballs and squat cleans.

    ReplyDelete
  49. Snatch 145 (think I rounded up too much)
    Clean/Jerks 165
    325x3sets form started gettin shakey so dropped it to 315 (what I did last time) 2sets of 2 reps. Legs were just not there today.
    Shoulder taps: with band assist, Im having a lot of trouble with these freestanding.
    Metcon: 452 (1rnd +2WBs)

    ReplyDelete
  50. open:

    410 reps

    155# was a little heavy

    255# could have gone for 275

    one of the most enjoyable wods for me

    ReplyDelete
  51. Open

    1) 1 round + 15 wallball (Karen is my favourite wod)
    2) done@70kg
    3) done@ 150kg

    ReplyDelete
  52. Open

    1) 374 reps
    2) 75 kg SC and 60 kg SJ
    3) 140 kg

    ReplyDelete

  53. 1. 180 rps

    2. C&J 160


    3. Deads - 325

    ReplyDelete
  54. OPEN

    1) 384, I am not a fan of wall balls where as double unders I could do all day.
    2) 155, around round 5 this started to hurt
    3) 355, legs toast by this time

    Living in Texas I have to deal with the heat like others are saying where even at 5:30am it feels like a sauna outside. Just keep pushing and improving everyone. Thanks for all of this again Ben.

    ReplyDelete
  55. Open

    1) 363 reps - first 50 WB's @ 15# UB. Then 20# for remainder if workout.

    2) @ 135# - Suckfest

    3) @ 275#

    ReplyDelete
  56. Open

    1) 343 reps - Took a few attempts to get into a rhythm on DUs
    2) 155#
    3) 295#

    ReplyDelete
  57. Open
    1. Misread first and did 1 round in 16:34
    2. 155 - wrecked me after metcon
    3. 335 across

    ReplyDelete
  58. Open

    1. 358 reps.
    2. 75kg, most felt fast :)
    3. 150-160-170-180-190kg(2)bottled last one :(
    Played with skills learnt at CF Gymnastics course from the weekend. Would highly recommend.

    Good session! Thanks coach

    ReplyDelete
  59. open 1- 271 whit 2 no reps

    2- con 53kg bien en todas

    3- 90kg bien en todas

    ReplyDelete
  60. Open

    1. 1 round + 89 reps

    2. 60kg

    3. Tried to find 5RM DL, did 110-120-130-140-145kg.

    ReplyDelete