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McNinja
2013 GAMES ATHLETES
1. 3RFT:
50' Yoke Carry, 450/300
1000m Row
2. "Hitman"
3 RFT:
10 Back Squat, 225/155 - no racks
400m Run
3. Swim
3 sets of 5 mins in open water - ocean preferable.
50' Yoke Carry, 450/300
1000m Row
2. "Hitman"
3 RFT:
10 Back Squat, 225/155 - no racks
400m Run
3. Swim
3 sets of 5 mins in open water - ocean preferable.
2014 REGIONAL ATHLETES
SESSION ONE:
1. Bounds
Broad Jump, 1RM
Broad Jump, 1RM
2. Pulls
7 x 3-Pos. Halting Snatch Pulls, Slowly pull from the ground pausing for a full 2 seconds at each position before jumping and shrugging with straight arms.. Focus on the positioning and bar path. The three positions are (1) one inch off the floor, (2) Just above knee, and (3) Pockets.
3. 20 Rep-Test
Overhead Walking Lunge - Max weight for 20 unbroken steps - no stopping anywhere, once you start you can't rest or pause till you're done.
SESSION TWO
1. Metcon
For time:
1 mile Run
50 Burpees
1 mile Run
50 Burpees
2. Rowing
8 rounds of:
:20 at 5K Pace
:20 at 2K Pace
:20 at 500m Pace
1 minute rest
If you don't know your PR's for these distances use this chart below:
Men:
500m = 1:30 time, 1:30 pace
2k = 7:00 time, 1:45 pace
5k = 20:00 time, 2:00 pace
Women:
500m = 1:45 time, 1:45 pace
2k = 8:00 time, 2:00 pace
5k = 25:00 time, 2:30 pace
8 rounds of:
:20 at 5K Pace
:20 at 2K Pace
:20 at 500m Pace
1 minute rest
If you don't know your PR's for these distances use this chart below:
Men:
500m = 1:30 time, 1:30 pace
2k = 7:00 time, 1:45 pace
5k = 20:00 time, 2:00 pace
Women:
500m = 1:45 time, 1:45 pace
2k = 8:00 time, 2:00 pace
5k = 25:00 time, 2:30 pace
2014 OPEN ATHLETES
1. Metcon
For time:
1 mile Run
50 Burpees
1 mile Run
50 Burpees
2. Skills
OTMx10
3 Squat Snatches at 65%, no TnG
20 RM OH walking lunge, Must the weight be taken from the ground? I am assuming so...Thanks in advance.
ReplyDelete1. 11:44 running in 7:33 and burpees in 3:44.
ReplyDelete2. 40kg across. had to take an extra minute between 6:th and 7:th round :(. heavier than i thought it would be. There´s no rest when you´re not allowed to TnG
OPEN
ReplyDelete1) 10:32 - exactly 7min mile
2) 115lbs - this got really tough in the later rds.
Regionals.
ReplyDelete1) appx. 7'9".
2) 154/165/176/187x4
3) 132. This was much tougher than I originally thought it would be.
4) 9.44.
5) ran out of time. Can only workout in the mornings due to work, unfortunately wasn't able to fit everything in today.
Thanks again coach.
Regionals
ReplyDelete1. 8' on the nose on third attempt..started hurting heels and shins, so stopped.
2. 185,185,205,205,205,205,205 might have gone heavier, but we really trying to get a full shrug and back.
3. 95, 110. Clearly more weighted lunges are needed, tough on legs not on upper body. Might have had room for a little heavier.
4. skipped due to time.
5. Completed....ouch. Used guidelines listed for pacing and it proved painful.
Good day today, don't feel wrecked.
OPEN
ReplyDelete1) 10:48 <----7:38 mile
2) 105 across, felt good. still getting technique, and elbow is finally feeling better.
OPEN
ReplyDelete1) 11:4x (8:45 1 mile run. Happy with this. I'm not a fast runner - I actually thought I'd go over 10mins)
2) 65#. Wobbly legs
Regionals
ReplyDelete1) 7'5"
2) 135-155-165-185-195-205-215
3) 135 - dropped it on #19! Way harder than I thought it would be.
4) 9:48 - 7:30 mile
5) Done at 2:00/1:50/1:40 pace
Open
ReplyDelete12:16. Felt extremely slow in this heat.
On vacation so I can't do the snatches.
Open
ReplyDelete1. 12:00
2. 95#
Open:
ReplyDelete1) 10:58
2) 95# across. Going back to basic and practice techniques.... again....
First workout for the games announced by name only.
ReplyDelete"Naughty Nancy"
What do you guys think? One legged OHS...
Yea I would think it is either going to be a ohs pistol or a heavy ohs and a longer than 400 m run. They did something similiar in 2010 with "Hellin" Im super excited though to watch the games this year.
DeleteOpen:
ReplyDelete1. 11:55 (took my time on the burpees)
2. 65# across
Open
ReplyDelete1. 10:07, 7:07 on run / 3.min flat on burpees
- i will snatch later...had to get my son to the fishing derby- he took 2nd place!!
2. Snatch -150#, fell off the min for last 3 sets finished all 30 @ 11:15- tough....legs and lower back are smoked
DeleteToday is my Hatch Squat Day...almost done with this cycle! in week 9 f 12!
ReplyDelete1. Back Squats/Front Squats
2. Broad Jump Max 73"
3. Snatch Pulls- stayed at 135 across
4. 105# but I didn't leave myself enough room! had to turn around at rep 16 so not really a true 20 steps without stopping
...Don't have time for ssssion 2 this afternoon...appointments work stuff :) so had to cram it all in...couldn't get to the row intervals but I will try and do them before my class at night.
1 mile run + 50 burpees 9:32 next time i'll run faster, paced it too much 6:57 for mile. :)
1. 13:58
ReplyDelete2. Complete at 125 lbs/65%
Missed once, but made up the rep within the minute.
Open:
ReplyDelete1. 10:54
2. 105
1) Didnt measure but done... measure tomorrow
ReplyDelete2) 2@135 2@155 2@175 1@205
3) 115 interesting!!!
4) 10:48
5) Rowing now feeling very good!!
Thanx coach enjoying the programming!!!
A. 9:40
ReplyDeleteB. Emotm: used 135lbs. Speed is feeling awesome here
Regional all one session
ReplyDelete3 pos snatch pull
155,175,185,185,185,195,195
OH lunge x 20
155lb last 5 steps I felt like I was walking in quick sand, I had video but my phone cut out 9 reps in.
Metcon 9:40
Rowing
Done
Good day, enjoyed it
Open
ReplyDeleteMetcon
24:18
Calibrations were way off on my GPS so the mile turned in to 2+ miles did the burpees in 4:00
Squat cleans
195
This went way better then the metcon haha!
Had to do this in one session.
ReplyDelete1) Broad: 9'7"
2) Pulls: 225 across
3) OH Lunge: 145
4) MetCon: 9:36 RX (6:32 mile, I hate burpees.)
5) 5K Pace- 2:04
2K Pace- 1:49
500m Pace- 1:39
Open
ReplyDelete1) 10:06 (6:38 Mile)
2) 145#
had to do all of this at once, the box had some young kid activities this mornin to i did the entire day at once. no excuses
ReplyDeleteregional
a. 9'7 broad jump.
b. 135 on the halting snatch pull. working bar path and technique
c. 135# all walking, no pauses. 1st time i've ever done those heavy.
d. 9:22, ran the mile in 7:19
e. Done. maintained great pace,
5k pace: 1:50
2k pace: 1:35
500m pace: 1:19
had a team comp this weekend, ended up 2nd.
m/24/220#
Damn 1:19 is haulin! What was ur S/m?
DeleteGreat work
31. i'm workin on gettin that down. i reach way in and pull real hard. slow retraction so i can breath.
DeleteOpen
ReplyDelete1) 11:42 - mile/7:53 burpees/3:49
2) Done @ 95#
1. Done
ReplyDelete2.built up to 225
3. 135
4. 8:45
5. Done
1) 7'11"
ReplyDelete2) had to skip one for time
3) 135 and felt good
4) 10:18. 6:52 on the mile and burpees were UB just a little too slow a pace I guess
5) did the rows according to the template listed. Round 8 I was off on the 500m pace. This one was harder than I thought...could've been the crappy burpees
Open
ReplyDelete1) 11:00 exactly. Was done mile in 6:29, pretty slow for me. Burpees are so slow, really need to improve here.
2) 115,105 lots of misses. Feels better though
Open:
ReplyDeleteMetcon: 10:10
Skill: no skill today due to hand tears
1. didnt have a measuring tape, got real warm and took 5 attempts at it
ReplyDelete2. 135,165,175x2,185x2,195
3.115, prolly could have got a tad bit heavier
4.10:32,7 min mile, burpees are way too slow, needs work
5. ouch
Open
ReplyDelete1. 10:05 mile-6:39; burpees-3:25
2. 135#
Open
ReplyDelete1) 12:28, Run 7:55
2) 225 Squats, yes squats, Tuesday's are one of my 5:30am WOD days and the brain is not engaged fully at this time. So after the Metcon, when it came time to do the 3 OTM for 10 skill drill, I only recalled 65% and Squat. I will get squat snatches in later tonight--95 or 105 depending on how the warmup progression goes.
First, competitors WOD and I look forward to tomorrow--looks like a great community here.
Sesh 1)
ReplyDelete1) 10' 1"
2) 185 Across - Hamstrings are a little toasty this evening.
3) #115. I started with 135, took 3 steps and knew that wasn't going to end well. Barely got #115.
Sesh 2)
1) 13:09. I sweat the mile felt like I was running a 5 minute mile, but I got back and said it was 8: something. The burpees were even worse. Not a strong showing with this one. Lungs hurt.
2) Done @ 1:55, 1:42ish, 1:30.
Delaware was pretty darn hot and humid today, lost about 5 lbs in sweat it seems like.
Reg:
ReplyDelete1) 9'1"
2) 255 across
3) 95, 125, 135, 155 (f@13)
s2
1) 9:42 -- Mile in 6:42, burpees in 3flat
2) Meter totals were between 295 and 275 for every interval -- 1:55, 1:42, 1:19 (was supposed to be, this went to ~1:30 or so for later rounds)
Open:
ReplyDelete1.) 10:56 (7:30 mile)
Going for sub 10 but ill take sub 11 I suppose...
2.) 115#
Legs fried...
1st session
ReplyDelete1. 9 and 6 in.
2. Done
3. 140
2nd session
1. 9:45rx 6:50 mile and all burpees unbroken
2. Done
Good job bro!
DeleteSnatch pulls 135 across, focusing on form
ReplyDeleteOH Walking Lunges 95lbs... back was a bit touchy today, went a little light, def coulda done 115.
Rowing: 1:38.3 avg/500m, 2612 total meters
stayed just under 1:55\just above 1:40/ just barely below 1:30.
Will do the Broad jump and Mile Run/Burpees tomorro morning.
Just for your input Ben, these rows seemed easier than the last 8rnds of rows, oddly my S/M were up quite a lot with this setup. Avg pace was only 1 second quicker compared to last time.as well. Either its my body adjusting to the different order of intesity, or its your programming is just making me that much better in less than.a.week. Thanks again Ben
Regional:
ReplyDelete1: 8'7'
2: 205 across.
3: 135( so I tried it once and got 12 lunges and dropped the bar. Then waited and min and did it again. That's the prob with 20rep tests)
4: 6:50 mile 10:35 total ( burpees suck)
5: doing intervals later on the AD.
Regionals:
ReplyDeleteSESSION ONE:
1. Broad Jump 1RM = 9 Feet
2. Pulls: 135, 165, 225, 225, 225, 225, 225
3. 20 Rep-Test Overhead Walking Lunge @130 lbs.
SESSION TWO
1. Metcon = 9:46
2. Rowing: Done at prescribed pace.
good work with you as well bro
DeleteOpen
ReplyDelete1. 12:29
2. 95lbs - about killed me. Hope we do A LOT more squat snatch in the future
Open
ReplyDelete1) 10:52, Mile was done in 6:56. Felt pretty fast in the burpees. Partitioned into sets of 10.
2) 85# - hit every one. My 1RM is 135# so it was slightly less than 65% as I don't have fractional plates.
On another note, I've been absent the last few posts as I got some new Ink done.
Regionals
ReplyDeleteSession 1
1) 9'3"
2) 135-185-185-205-205-215-215
3) Started at 135 but quickly realized that was too much. Did 95 for 20 then 105 for 13 reps
Session 2
1) 11:14, not to happy about this. I finished the mile at 6:20 and was on burpee 30 when both of my legs (on the teardrop) cramped up. The rest of the burpees were extremely slow.
2) Completed at recommended splits
Cuz
Open
ReplyDeleteWOD- 10:06- RX
Snatches at 125- great test of form and conditioning
Broad Jump- Have to re-measure tomorrow? But Done:)
ReplyDeletePulls- 65/75/85x5
Walking Lunges- 85lbs failed at 15 tried again failed at 13 tried again failed at 13... I will get it! Arms wore out not legs
Metcon- 15:40 did 1 1/2 mile run:) by accident
Rows- done
Regional
ReplyDeleteSession 1
Broad Jump - 8'5"
Pulls 185/205x6
Walking lunges- 155. Last 5 steps were terrible
Session 2
1. 11:21
2. Rows - 2143m. 1:50 avg pace. 29 s/m.
Had to squeeze all wods into 1 session. Got back from vacation today and had to coach classes at box.
ReplyDeleteRegional
1. 9'
2. 145/165/175/185/195 only did 5 sets due to time
3. 135 dI'd 10steps T 95# then went for it on 135. Felt fairly easy until last few in the shoulders legs had more for sure.
4. 8:42 ( 5:57 mile time)
5. Didn't have time. Would have liked to do. Ben would you recommend to just skip or could I do this row work on my rest day tomorrow? I know rest days are important too.
I plan on rowing and tons of mobility tomorrow if that helps.
DeleteOpen
ReplyDelete1) 12:22 (both huge GOATS, really gonna focus on improving endurance and motor over next few months)
2) 105# (60% but much more comfortable/possible with shoulder the way it is)
REGIONAL
ReplyDelete1) 1RM broad jump: 94" (7'10")
2) 7 x 2 pos snatch pulls w/ pause: worked up to 125#
3) 20 RM OH lunge: 85#
4) 50 burpees for time (not the same, but running = no bueno): 2:11
(some reps i didn't open my hips all the way... fixed after being corrected.)
5) rowing intervals :20 5k/:20 2k/:20 500m
(262m, 258m, 257m, 259m, 260m, 255m, 257m, 258m = 2067m)
Regional:
ReplyDelete1RM Broad Jump - 106"
7x3 SP - I misread the 'pull' part. Did the halting but finished with Power Snatch until set 6/7 when I got called out.
Worked up to 195 on PS. Then 215 on the last 2 pulls. Matched PR on PS
OHWL 20 RM - Not fun with a shitty wrist. Worked up to 115#, could have gone to 135# I believe.
Had to coach tonight so PT2 will be done in the a.m. and rest tomorrow evening.
Actually looking forward to the rowing complex...sick in the head I think
Open.
ReplyDelete1. 7:40. Sub run for 1000m Row due to a monsoon.
2. Did the first 2 minutes at 115, but dropped to 95 to finish out.
Open- Male/ 21 years old/ 165lbs -placed 93rd in the 2013 SE Open
ReplyDelete1. 8:41 (5:57 mile)
-Pushed the run, and was looking for something around a 5:40. I think losing the time on the run though helped conserve some energy for the burpees, as once I started I didn't stop.. a couple reps of step-ups, and that was it.
2. Snatch EMOTM- @135
-Didn't feel good at all. A lot of random failed reps. Bar kept slipping out of my hands OH, and I just didn't feel fast getting my body under the bar. I would make up the missed reps within the minute.
Was diagnosed with a sinus infection, and started antibiotics yesterday, so tomorrow's rest day is much needed! Looking forward to hitting it hard on Wednesday- Carson, CA to MC the Games in t-minus 5 days!
1 mile 6:55 burpees 3:20 snatch otm 90lbs
ReplyDeleteOpen:
ReplyDeleteA) likely 10-11ish minutes. Didn't time it, but the burpees were one big set of 50, and the mile felt not great (maybe 7ish or 8ish?
B) 155 across.
Regional:
ReplyDelete1) Broad Jump 113"
2) 3 position done at 135 across. Was more interested in good form and hitting all positions rather than how much weight I could do.
3) 155# 20rm
4) Metcon 9:58 RXd
Ran out of time
Open
ReplyDelete1) 10'14"
2) 32kg
Thx coach
Masters (40)
ReplyDelete1. 11:11
2. 130
Open
ReplyDeleteForgot to post last night (sorry)
1. I actually had my high school girls strength/conditioning group do this with me yesterday (most of them did 800m run +50 burpees - but a few did it full with me). GLAD that I had people pushing me in the run - I ran my best mile time ever (6:44) and finished at 9:48 ( burpees should have been faster, but I really pushed myself on that mile).
2. Used 90lbs
Open Program (late post, did this yesterday afternoon)
ReplyDelete1) 10:41 - Run was 7:15, burpees had one break at 31 but otherwise moved pretty well (for me at least). Burpees weren't bad for me but run needs to be faster.
2) Done at 120 - This was a killer for me. Need to improve position at bottom of OHS b/c my back was on fire by minute 5 or 6. Happy to finish as Rx.
Open
ReplyDelete1) 9:16
2) 95(5)/115(5)
Open
ReplyDelete1) 9:57
2) done @52.5kg
Open
ReplyDelete1. 11:36. 8:46 (closer to 1.9km)
2. Hands too sore from pulls ups yesterday :( must buy gloves!
handstand practice instead.
PM Session
ReplyDelete1. 9:24 Rx'd (6:12 Mile)
2. 110 Rx'd (Good test)
Open
ReplyDelete1) 8:39 - 5:54 on the mile
2) 115# Squat Snatch
Good job today Clayton great push.
Open
ReplyDelete1) 8:33 - 5:42 mile
2) @ 105#. Really liked this. Made you focus on each lift and more importantly, getting back on the bar.
Session 1
ReplyDelete1. skipped
2. 135-145-155-165-175-185-185
3. 135, nastttty
Session 2
1. 10:50
2. rows done at 2:00, 1:50, 1:40 pace
Open
ReplyDelete1) 10:10
Open
ReplyDelete1. I can't remember if it was 10:32 or 10:23 :-/
2. Snatch 75#--that one was way more tough than expected, didn't get much rest :)
Open
ReplyDelete1. 10:27
2. 115Lbs