Wednesday, July 31, 2013

Thursday 8.1.13

Becca.

2013 GAMES ATHLETES
1.  Back Squats
3x5 - nothing too heavy

2.  Metcon
Take a class at your affiliate

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
4 x 6 Back Squats, across

4.  Gymnastic Skills
Free Standing Handstand, accumulate 3 mins.

5.  Metcon
"Boat Race"
3 RFT:
500m Row
400m Run
Rest exactly 3 mins between rounds.  Post times for all three rounds.

2014 OPEN ATHLETES
1.  Metcon
"Boat Race"
3 RFT:
500m Row
400m Run
Rest exactly 3 mins between rounds.  Post times for all three rounds.

2.  Snatch Technique
OTM x 10
2 Squat Snatches at 65%

3.  Strength
OTM x 12
Odd:  4 Back Squats
Even:  4 Bench Presses

"If you want to win, put your foot on the gas and take it all the way in.
You give someone that split second, you take that extra breath, you let go of that bar and you're gunna get beat."
-Scott Panchik

88 comments:

  1. Guys and gals I need your advice. I will shortly be starting a new job that won't allow me as much time to train. If I am reduced to 3 sessions a week how should I break down the training to remain within the intent of this fabulous programme? What would give me the biggest bang for my buck training wise?

    ReplyDelete
    Replies
    1. ....just my two cents....but with a job that takes up that much time I'd think it would be more important to enjoy every minute of working out you have. I would cherry pick to my hearts content if I could only train thrice a week. On top of that I'd just do minimum two trength things per session with two of the six total being oly per week. Good luck in your new job, that kind of change is always exciting.

      Delete
    2. This comment has been removed by the author.

      Delete
    3. Andy,

      I agree with Shane. I would do two wods I liked and one i thought that would be fun with the accompanying strength and oly wods and one that focused on some weaknesses. I would also try and keep try to keep them generally from the same days each week to balance the programming if possible.

      Delete
  2. 1. Snatch Technique
    OTM x 10
    2 Squat Snatches at 65%- Used 135

    2. Clean and Jerk Technique
    OTM x 10
    2 Squat Cleans + 2 Split Jerks at 65%- Used 165

    3. Squats
    4 x 6 Back Squats, across- 275

    4. Gymnastic Skills- Just not there yet, did handstand holds against a wall and accumulated 3 min.

    5. Metcon- While I was doing the strength it started pouring, was forced to do 1000 M row intervals with 3 mins rest in between.

    3:24
    3:31
    3:27

    ReplyDelete
  3. Regionals.

    1) done. At 114#. Snatches are feeling much stronger.

    2) done at 147#. Jerks are slowly improving. Really focused on getting under the bar and getting my head through.

    3) done at 297#. Back feeling much better.

    4) not enough time will do later. Major goat of mine so I will make sure I do it.

    5) done. Wasn't able to do a 400m run so sub'd a 300m shuttle at 25m lengths. Would have preferred a 400 I think. 3.19/ 3.27/ 3.29.

    ReplyDelete
  4. What is the % on the Back Squat and bench?

    ReplyDelete
  5. Open

    1) 3:19, 3:00, 3:00

    2) 105#

    3) squat - 205#
    bench - 155#

    ReplyDelete
  6. 1. 3:30, 4:00, 4:00 total 11:30

    Running is my weakness here. I like running but not with another exercise. Rowing times were: 1:33, 1:37 and 1:40

    2. 40kg

    3. squat - 100-90-90-90-90-90kg
    bench: 100-100-90-90-80-85kg

    ReplyDelete
  7. Reg

    1. done @ 125, focused on pulling back enough to see the cieling....felt good once settled in to the longer pull.

    2. done @ 160, finally felt like my split jerk was working... first time it felt normal... ever.

    3. 4x6 High Bar @ 255, this was right on the line for me since last tested 1rm was 275. Thanks Jimmy for yelling at me to hold on, couldn't have done it without you.

    4. Did a few passes of the gym on hands...didn't have time so just got as much as possible right before WOD.

    5. did 500 then had to take a natural...
    then:
    3:27
    3:31
    3:23
    all rows under 1:40

    I feel WAY better than I did over the weekend, and today seemed like more of a rest/work day....tomorrow will likely be brutal, anyone agree?

    ReplyDelete
  8. OPEN
    1) 3:42, 3:34, 3:32, I like to row, but not run. The first round I was cautious because I didn't want to take the chance of ruining myself for the next 2 rounds. I could have done better.

    2) 115, really focused on technique this morning

    3) Squat - 225, Bench -185, This was a fun way to end it all.

    ReplyDelete
  9. For rowing is there a specific number the dampener is suppose to be on I was never sure where it should be at

    ReplyDelete
    Replies
    1. ....general rule is 5

      If you are a beast try bumping up to 6,7,8,9

      If you are a ninja try 4,3

      Bigger damper number needs more explosive power and less often

      Smaller damper number needs more sustained effort and higher cadence.

      .....just stick with 5.

      Delete
  10. 1) 110 on the snatch. ORM is 160# so up bumped it up a little
    2) 145 on the C&J's
    3) 255....definitely getting stronger. Not where I want to be, but knees feel good and numbers are climbing.
    4) Only worked trying to get up on hands, crunched for time today. Definitely a major goat, but my partner is good at this so I will work on it more.
    5) 3:41, 3:38, 3:37.

    ReplyDelete
  11. Open

    1. 18:19
    2. 65#
    3. 155#/75#

    ReplyDelete
  12. OPEN
    1. Boat Race - 3:20/3:18/3:16 Rx'd
    2. 115# Rx'd
    3. 275#/195# Rx'd (got spicy quick)

    ... what a way to start the day.

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
  13. Open

    1. 19:57
    2.80#
    3. 155/115#

    ReplyDelete
  14. Regionals

    1. 132 lbs.
    2. Rounds 1-5 176 lbs. Rounds 6-10 155 lbs. (miscalculated)
    3. 275 lbs.
    4. Accumulated 3 minutes handstand hold with heels on the wall
    5. 3:29/3:40/3:54

    ReplyDelete
  15. 1) 125
    2) 155
    3) 215 - hi-bar
    4) 5 mins of free standing hs practice
    5) 3:58/3:51/3:45

    ReplyDelete
  16. Open:

    1) 4:34, 4:23 and 4:26

    2) 125# across

    3) BS 225#
    BP 175#

    ReplyDelete
    Replies
    1. We ran 600m. We trained at a diff box yesterday and I should have checked the distance.

      Delete
  17. Open
    1. 4:52, 5:34, 5:10
    2. Snatch 125#
    3. Back squats 225#
    Bench press 165#

    ReplyDelete
  18. Open

    1. 3:26 - 3:22 - 3:14

    2. Snatch 85# (I´m at the beginning, so I take less weight for better technique practice)

    3a. Back Squat 198-198-220-220-210-210
    3b. Bench Press 220-220-220-220-210-210

    ReplyDelete
  19. I'm in Orlando this week and unfortunately can't access a CF gym. Gonna just do some swimming and heavy dumbell snatch today

    ReplyDelete
  20. 1) 135
    2) 165
    3) 295
    4) Done
    5) 3:22 3:42 4:12 not good.

    ReplyDelete
  21. Open
    1. 3:25(row1:42)
    3:30(row1:42.2)
    3:29(row1:45)
    Not a fan of running....especially when its pouring
    2. 155# felt a little sloppy
    3.b.sqt-275#
    Bench-225#

    ReplyDelete
  22. 1. 20:11. 20 calories on air dyne for runs.
    Otm bench/bs: 65#/125# -
    I should have gone heavier on both if it comes up again.

    ReplyDelete
  23. Open

    1. 3:55/3:47/3:51

    2. Snatches at 95 lbs

    3. Back Squat: 200 - brought it down to 190 for last two rounds.
    Bench: 105

    ReplyDelete
  24. I do not have rower, how i can change that exercise?

    ReplyDelete
    Replies
    1. The typical recommended substitution is 45 pound sumo deadlift high pulls, one for ever 10 meters.

      I've also done 2 pood (~70 pounds) russian KB swings.

      Delete
  25. 1. 3:23/3:16/3:35
    2. Snatch 135
    3. Punked out

    ReplyDelete
  26. Open (at Rec Center at lunch time)

    1. skipped because the rowers are on one floor and the track is on another floor.

    2. Snatches @ 125.

    3. 285 on the squats, 195 on the bench (approx 80% 1RM on both). This was a bit of a gut check at the end.

    ReplyDelete
  27. Open

    1) 3:29 | 3:29 | 3:33
    2) 55kg
    3) 102.5kg Squat 80kg Bench

    ReplyDelete
  28. Regionals

    1.160#
    2.180#
    3.275/285/295/305
    4. Done
    5. 3:15/3:25/3:25

    Legs are shot. I did not rest yesterday I did 10min amrap fran and other items. So I was feeling legs coming into today:/ feeling good now though. Thanks Ben for continuing to program awesome things.

    ReplyDelete
  29. 1. 3:25, 3:40, 3:44
    2. 115#
    3. 205 squat, 175 bench

    ReplyDelete
  30. Open

    1) 2.57 / 3.16 / 3.14
    2) 50kg
    3) 120kg Squat, 90kg Bench

    Great WOD - tested my mental strength and made me access where my head is at! Just what I needed because my Metcons have suffered lately as I have not embraced the suck. Now I'm back in the zone!

    ReplyDelete
  31. Open:
    1) 3:19/3:21/3:21
    2) 115# (two misses)
    3) BS 225#
    BB 175#

    ReplyDelete
  32. 1. Snatches @95#
    2. C&J @ 135#
    3. HS Holds check
    4. I didnt realize there was a rest :( thought it was just 3 rounds for time....ugh..that sucked! My runs were so slow! One of those WODs where the rest made the difference.
    Total time 12:48 splits were around 4:03 4:13 4:16 ish with some transition time.

    ReplyDelete
  33. 1. 165 no misses
    2. 205 focusing on solid jerks
    3 335 across
    4. did these on parelletes and some on ground. did about 15 seconds each try, had one really long stand on the parelletes for about 45 secs.
    5. 3:19, 3:37, 3:44
    row'd 1:35 the whole time and tried to really push myself into the pain cave on the runs. Felt good about today over. squats felt powerful. balance on handstands felt better than usual and doin the metcon outside really tested my mind. Thanks for great programming coach.

    ReplyDelete
    Replies
    1. We should battle it out on here and if you do anything apart from this let each other know. We are closely matched and I don't have a training partner or someone to go at it with. This hurts me. Video and send stuff like that.

      Delete
  34. Open
    1) 3:29, 3:41, 3:58
    2) 135 Rx, 145 not Rx rest of the way. Lots of failed reps, stayed here and dialed it in. Squat snatching seems attainable for me now. Before just power, now I am slowly getting the squat snatch down!
    3)225 for both, ran out of gas. Kept it light

    ReplyDelete
  35. This comment has been removed by the author.

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  36. Regionals-
    1. 165 felt solid
    2. 215 felt solid
    3. 315 across. I never rest and my legs were destroyed from prowler mayhem and tireflips on wed
    4. Freestanding and solid felt good. come far with this
    5. Rowed 135-140 ran 115-120
    All in all I was feeling in but when someone says to rest they'd be better off sedating me. It's a problem and I need help. Haha. Gotta get it!

    ReplyDelete
  37. Only had time for "Boat Race". Will do oly work and strength in the a.m.

    4:50/4:41/4:33

    ReplyDelete
  38. Open
    1. "Boat Race" RX - 4:14, 4:12, 4:20
    2. Snatch Technique 65lbs (65%)
    3. Strength - BS (115,125,135,145,145,155); BP (55,60,60,65,65,70). It's only my 3rd time to do bench presses so I'm pretty new to this movement.

    ReplyDelete
  39. Open

    1) run/row 3:34-4:20-4:21

    2) snatch 65% 1 miss

    3) back squat 100kg bench press 85kg

    ReplyDelete
  40. 1.) Jerks from blocks, worked up to a set of 3. Hit #245, happy about it!

    2.)"boat race" = 3:10, 3:20, 3:23

    ReplyDelete
  41. Open:

    3:38, 3:55, 4:08. Oh my god. This was terrible. I feel like my conditioning is completely gone, compared to where I was last year. Hopefully another few weeks of getting my ass kicked and I'll be back to "normal". I'm not even gonna try the other two parts of today's training because it's been almost an hour since I hit this and I'm still trying to recover. My 400m is actually about 430ish, so there's that to make me feel better lulz.

    ReplyDelete
    Replies
    1. PM:

      EMOM 10:
      2 squat snatches @135, working on speed

      EMOM 12:
      odd minutes - back squat @ 275, speed
      even minutes - klokov press @ 135

      then...

      500m, 400m, 300m, 200m, 100m row sprints with 1 minute rest between. #attackweakness.

      Delete
  42. Open/Masters(43)

    1. 4:00 / 3:57 / 4:02
    2. 115#
    3. BS = 275# (High-Bar) / Bench = 195

    On the last set of Bench I did reps to failure...got 12...could have gone up a bit in the bench...Squats were perfect for me today! Just enough to struggle with the 4th rep the last 3 rounds (but got them).

    ReplyDelete
  43. Regionals:

    1. 130#
    2. 175#
    3. 255# Across
    4. Done
    5. 3:37 3:48 3:36

    ReplyDelete
  44. Snatch @ 95lbs. Worked mainly technique

    Squat clean/ split jerk @ 135lbs. worked mainly on speed

    squat/bench @ 225lbs. across work speed as well

    handstand- mainly worked on getting up as i suck bad at hand stand stuff

    RFT- 3:00 / 3:02 / 3:04

    ReplyDelete
  45. A) 3:21 / 3:45 / 3:49
    (first time on the rower in a while, and first time running in a month...)

    B) 155#
    (felt more solid at the 4th round)

    C) BS: 275# / BP: 195#
    (could've loaded a little more)

    ReplyDelete
  46. 1-3:35, 3:45, 3:55
    2-155 across
    3-squat 255 bench 245

    ReplyDelete
    Replies
    1. Nice bro u going to stick with the open or u jumping back and forth to regionals as well?

      Delete
    2. It depends on how much time i have for the wods. Im on the line of open or regional.

      Delete
  47. 1.) I'm embarrassed to even post because i suck so bad at running and rowing. Times were 4:00, 4:00, 3:50.

    2.) 95lbs. Did two wods today, a should heavy one, so i felt as if my snatch technique was off today.

    3.) n/a

    ReplyDelete
  48. Open
    1) 3:58/3:55/4:05
    2) completed @ 100#
    3) completed @ BS 225#/BP 185#
    Lets hope the back holds up after this one

    ReplyDelete
  49. Open
    1. 3:47, 4:05, 4:07
    Did three extra rounds as consequences, splits were 4:09, 4:12 and 4:15
    2. Did regionals back squat because my shoulder is still hurting...145#, 165#, 175#, 185#

    ReplyDelete
  50. After a long time away I am finally back at this. August 1st is day one of getting back amongst it. First off and before I forget, huge congrats to everyone on at CFNE. Some great friends and it was awesome to see you at the Games. Wish I could have linked up with many of you that I missed. Inspiring stuff all the way around.

    For today:
    1. 125
    2. 175
    3. 225, 235, 245, 255 (I know it said across but took me awhile to get up to speed)
    4. Took like 10 mins to get it all. Last min against a wall. Not there yet.
    5. Did the WOD at my gym instead.

    ReplyDelete
  51. Regionals

    1) 125

    2) 165

    3) 240 across--legs were shot at this point

    4) complete but need some work

    5) 3:57-4:01-4:03...Ran what felt like 400m at outside Below Average Joes Gym.

    Love these days! It helps me feel my miscues in my form and correct them on the spot!

    Cuz

    ReplyDelete
  52. OPEN
    2) 115lb
    3) 225 and 185 - only have one rack so had to pull bench out for squats then shrug 2nd bar up to ready position. Slide bench underneath do bench and then shrug weight down and pull bench out for squat. An Adventure!
    1) 4:05,4:06,4:05 - rows were 1;46,1:47,1:48. Had to go upstairs down hall and out door to start run

    ReplyDelete
  53. 1. Done @ 155
    2. Done @ 185
    3. 305 across
    4. Done in 6:49
    5. 3:39, 3:49, 3:54

    ReplyDelete
  54. Open
    1) 3:20, 3:32, 3:39
    2) done at 120#
    3) done...squat at 245#...bench at 205#

    ReplyDelete
  55. Open:

    1.)3:45 - 3:40 - 3:38

    Need to push harder on those runs!!!

    2.) 115#

    3.) 205# for back squat
    225# for bench with smith machine (cheating I know)

    ReplyDelete
  56. Open
    1- 4:17, 4:10, 4:29
    2- 125#
    3- skipped

    ReplyDelete
  57. This comment has been removed by the author.

    ReplyDelete
  58. OPEN: (male, 39, 6'4", 245lbs)

    1. 3:21, 3:19, 3:19
    2. 95lbs
    3. BENCH PRESS: 185/205/225/245/275/275
    SQUAT: 185/205/225/245/275/275

    bonus rnd: 3min accumulated hand stand holds (5 sets)

    ReplyDelete
  59. Open
    1) 3:39/3:51/3:59
    2) 115#
    3) Squat-255#/Bench-185#

    ReplyDelete
  60. Open.

    1. 3:56, 4:03, 4:11...Super slow...
    2. @ 115.
    3. Ran out of time.

    ReplyDelete
  61. 1) 115
    2) 165
    3) 345lbs across (Got heavy, but no drops)
    4) Handstands were rough
    5) Boat race splits: 3:14, 3:19, 3:24 (9:57 total)

    I had forgotten how awful this workout was. Wow.

    ReplyDelete
  62. Regional:
    1. 135#
    2. 185#
    3. 315#
    4. 10 minutes Hand Stand Work- Definite Goat
    5. Boat Race- 4:48, 4:32, 4:18- Run closer to 500 meters and row average 1:42

    ReplyDelete
  63. Open Program
    1) 3:15, 3:21, 3:26 (10:00 total) - This one really starts to hurt after round 1. Very happy with these times though.
    2) Done at 120. MUCH easier than when we did 3 per minute a few weeks ago.
    3) Done at 245 (BS) and 195 (BP). Felt heavy but finished with no fails.

    ReplyDelete
  64. Regional

    1. 115lb
    2. 165lb
    3. 2 sets of 255, 2 sets pf 265. Squats are starting to get stronger
    4. 10 min goat work on the hand stands
    5. Boat race- R1 - 4:08 split at 1:36 R2 - 4:22 split at 1:38 R3 - 4:37 split at 1:42. My quads started to tighten up about halfway through R2 rowing.

    ReplyDelete
  65. Open
    1) 3:28/3:43/3:29
    2) 155
    3) 265# BS 185# BP

    ReplyDelete
  66. Open

    1) 3:07(1:36 row)/3:36(1:44 row)/3:42(1:45 row) - legs still beat up from Diane and Fran...felt like I was running in sand.
    2) 110#
    3) 215# BS/ 135# BP

    ReplyDelete
  67. 1) 135
    2) 185
    3) 275 across
    4). Didn't time it but it felt good

    ReplyDelete
  68. Open

    1) 3:08/3:24/3:22 Felt good on this
    2) 95# Used 50% because I tweaked my wrist Wednesday and didn't want to push it, but it felt good.
    3) 235# BS & 155# BP

    ReplyDelete
  69. 115 Working on form hard. Such slow progress on my OHS strength. frustrating.
    170 all felt good, the faster I caught the squat clean the easier the front squat was.
    4x6 @275 across. solid form throughout
    3min against the wall.
    Boat race: done, had to run across the whole gym and down stairs to get outside, then run what im not sure is 400m... annoying

    ReplyDelete
  70. This comment has been removed by the author.

    ReplyDelete
  71. Open
    1. 3.36, 3.49, 3.39
    2. 52kg power snatch x 2 + ohs x 2. Workin on mobilty and form. Felt good :)
    3 100-125kg back squat, 85-97.5kg bench

    good day!

    ReplyDelete