Sunday, July 21, 2013

Tuesday 7.30.13

Bode.

2014 REGIONAL ATHLETES
1.  Bounding
work up to a max height Box Jump

2.  Box Squats
8x3, across - set box up just below parallel, wide stance, keep shins perpendicular, no dropping or plopping onto the box.

3.  20 Rep Benchmark
20 yard Max Yoke Carry, unbroken

4.  Metcon
"AMRAP 10 Fran"
Complete 21-15-9-21-15-9...as many times as possible in 10 minutes.
Thrusters, 95
Pull ups

2014 OPEN ATHLETES
1.    Metcon
"AMRAP 10 Fran"
Complete 21-15-9-21-15-9...as many times as possible in 10 minutes.
Thrusters, 95
Pull ups

2.  Skills
OTM x 10
6 Pistols, alternating 3 each leg

88 comments:

  1. We were trying to get the scratch together to get a yoke, didn't work out. Anyone have thoughts on ways to work around it?

    ReplyDelete
    Replies
    1. We use a barbell with weight on and then dangle kettlebells on bands off either side. So for example a 220kg yoke would be;
      140kg on the bar, 2 grey bands (one each side) with a 24kg and a 16kg on each band.

      In my opinion it's harder than a yoke cause the bands wobble like a shitting dog but it means when you get on a yoke you will kill it!'

      Delete
  2. 1. Bounding- Worked up to a 38 inch box jump.

    2. Box Squats
    8x3, across - with 295

    3. 20 Rep Benchmark
    20 yard Max Yoke Carry- No Yoke and no time to MacGuyver one together.

    4. Metcon
    "AMRAP 10 Fran"
    Backed off my PR pace, broke up the first set of 21 pullups purposely to try to save some for the next round. Finished first round at 4 which is 1 min slower than my PR at 3 min. Didn't really matter much I was blown up the second round. Finished 1 compete round plus 6 pullups on the round of 15. 153 total reps.

    ReplyDelete
  3. OPEN
    1) 121 reps. Paced the first round way to much. Definitely should have gone all out and then hung on.
    2) done RX - pistols have come along way so please with this.

    ReplyDelete
  4. Open
    1. 105 reps (47 sec PR). I was sure I paced my first round but that PR caught me off guard. I really struggled with the last 15 thrusters.

    2. RX'd, 6 reps (3 each leg) for all 10 rounds. My right leg finally has sufficient mobility for pistols :)

    ReplyDelete
  5. Reg:

    1. 30"+ three 45's.....This is a tough one for confidence and fear of pain in shins and a long tumble.

    2. 185x4 sets, then 205x4 sets. This is a newer movement, so needed to settle in to load and weighting feet right. Will start higher next time.

    3. skipped, no yoke, and Alex's suggestion above seemed a little sketchy.

    4. 186 reps. got light headed enough to have to stop for a few seconds to avoid falling over in the second set of 21 thrusters..... also I kept it a little slower at first and still matched previous PR of 3:30ish. Butterfly pull-ups felt great and smooth, only broke second set of 15 into 2 sets.

    I think a few more months of all these squats will make for thrusters not being my most disliked movement!

    Great day for me today, still wrecked from death by Diane yesterday, but feeling like real progress is being made.

    ReplyDelete
  6. Open
    1) 1+47 , 95# felt heavy this morning. Hope this comes up again

    ReplyDelete
  7. Regional

    1. 36in box plus two 45lb plates...one attempt with two 45lb and one 25lb and just couldn't mentally commit. (Open boxes freak me out)

    2. 315 across

    3. Barbell with 415lb loaded then a 16kg KB hanging from bands on each side. (extremely difficult to stabilize the kb's)

    4. 132 reps. Back tightened up due to the modified yoke carry. Also paced myself a little too much.

    ReplyDelete
  8. Open:

    1) 1 round + 21 T and 7 pull ups

    2) done

    ReplyDelete
  9. OPEN
    1. 1 round + 60 Rx'd
    2. Complete

    ReplyDelete
  10. Open
    1. 1rd + 21 T + 2 pullups
    2. Complete - happy with pistols done with ease :)

    ReplyDelete
  11. REGIONAL
    1. 34 inches - I have a serious mental block with these

    2. Box Squats - 4 sets at 185, 4 sets at 190

    3. 25 m yoke carry - 290# (loaded bar w 220 and added kbs to each side)

    4. 141 - gassed myself on the first round of Fran, but hit a pr (3:49)

    ReplyDelete
  12. Open

    1. Kinda paced myself (3:45 for 1st Fran). Finished one round and was two pullups shy of two rounds. 178 reps. I got really dizzy and light headed at the end...

    2. Done. I held onto a 15 pound plate just to try out with weight for the last five rounds.

    ReplyDelete
    Replies
    1. quick question: Are you doing the hopper this year? I know people were ticked about the scoring last year... I was an idiot and entered the elite division last year, if I do it I'm going as a normal person!
      thanks

      Delete
  13. Regionals.

    1) made 43.5" and missed 46" three times.

    2) used 286 across. Went lighter due to low back still feeling funny at times.

    3) 1rd plus 4pu on rd of 15. 151reps total.

    ReplyDelete
  14. OPEN/Masters

    1) Paced during the first round (6:30...2min slower than PR) but did not help a thing...
    1 Rnd + 21T + 11PU ~ 122 Reps...was gassed...took 3 minutes to complete 2nd rnd of 21 Thrusters

    2) Pistols...completed ~ did last 3 sets with 35# KB to give it a try

    ReplyDelete
  15. Regionals:
    1) Dock Jump unsure of height
    2) 315 Across
    3) 315+ 24kg KB on each end- Thanks Alex Moore
    4) 10 min Franrap- 147 Reps

    ReplyDelete
  16. Opens
    1. 1+44RX
    2. subbed out 200 min runs on the 2min...need tons of work on running.

    ReplyDelete
  17. Banged my shin up on box jumps pretty good last week, and then got kicked pretty hard in the same spot today (funny how that works) so it may end up being a rest day today. Just gunna have to do a two a day tomorrow.

    Anybody have any ideas on how to cushion boxes in the event one does fall?

    ReplyDelete
    Replies
    1. I just lay a yoga mat over the box

      Delete
  18. Open
    1) 163 Reps
    2) Done
    Wife
    1) 183 Reps
    2) Done

    ReplyDelete
  19. Open (at the university rec center, which is always interesting)

    2) Pistols, used KB's on these - 0, 10, 20, 25, 35, 35, 35, 35, 45, 55

    1) Absolutely crashed and burned here. Used 45# dumbbells and did pull-ups on a smith machine with the bar at the highest setting. Only did 100 total reps. I had nothing in the tank for this one.

    ReplyDelete
  20. REGIONALS

    1. 52.5" with 3-step start
    2. 225 across
    3. Skipped for now (no yoke)
    4. 1+81 (9 reps short of 2x Frans)
    5. 6x Pistol OTM-10'

    *Crossing my fingers for a rest day

    ReplyDelete
  21. Regionals

    1. 44"
    2. 305 for first set then dropped to 285
    3. No yoke
    4. 160 reps

    ReplyDelete
  22. 1.) Did some banded jerks at #135, really gets that focus on speed under the bar!

    2.) Amrap 10 Fran = 2 rounds + 3... still had some gas at the end, paced a little too much but super fun:)

    ReplyDelete
    Replies
    1. I knew you would get a least two rounds!

      Delete
  23. 1) 46", got 48 with a drop step, but I'm scoring it as 46".

    2) 205 for the first 6 sets, 225 for the last 2. Probably coulda done 225 Across but was super tight warming up.

    3) Skipped. We loaded up a barbell with some kettlebells banded to it and it just didn't feel right, I didnt want to torque by back here so I passed.

    4) 139. All Pullups unbroken, but those thrusters hurt man. My hips and abducters have been so tight, they're getting the crap stretched out of them tomorrow.

    ReplyDelete
  24. 1) 41"
    2) 185-205-225-225-225-235-235-235
    3) 355 - could've prob done a little more
    4) 147

    ReplyDelete
  25. Open

    1) 137 reps, paced myself to much on this one

    2) done

    ReplyDelete
  26. 1) 132 reps

    2) Done

    3) 1 mile sea swim.

    ReplyDelete
  27. 1. 60" (4 inch pr)
    2. 335# workin for explosion off the box
    3. 514# (4 plates plus a 55# kb hanging from bands on each side)
    4. 2 full rounds.

    ReplyDelete
    Replies
    1. and we dont have a yoke at the box, i improvised and used the bar and walked 60ft across the gym to a stand alone squat rack.

      Delete
    2. Time for me to start blogging bro ham.

      Delete
  28. Did Snatch work then...

    1) Yoke Carry - 475#, 535#, 600#
    2) Death by BW Sled Push 10m, then back down the death by ladder w/ empty sled.
    3) 11min AmRap of Fran (misread clock): 2 Rounds, was at the end of the 15s at 10mins. Did first Fran a bit too fast probably (3.18), and was gased for the rest...thrusters dragged due to sled pushes.

    ReplyDelete
  29. Open

    1) 151 reps (did the first 21-15-9 on 3:40 new Pr for Fran :D)

    2) finish all pistols felt pretty good

    ReplyDelete
  30. Open

    1) 151 reps (did the first 21-15-9 on 3:40 new Pr for Fran :D)

    2) finish all pistols felt pretty good

    ReplyDelete
  31. 3 months post partum. I have followed this program (well, at least most of the time) for a long time. I posting now to gain some accountability and plan to follow to a T for the next year. Here's today:

    1. 1 rd = 10:56rx, PR 5:18 :-(
    2. Done (modified)

    ReplyDelete
  32. Open
    1. 2 rds- 1st rd in 2:54....couldnt squeeze one last thruster in.....i tried
    2. Pistols done.....i finally found my pistols!!!!

    ReplyDelete
  33. Drake comfort
    48 inch bj
    305 across
    Skipped
    180 reps

    ReplyDelete
  34. Regionals:

    1. 51 inches from a stand still.
    2. 225 across, focused on form.
    3. 455#
    4. 141 reps. Pretty tough!

    ReplyDelete
    Replies
    1. Pretty tough for sure. Nice work Cody.

      Delete
    2. Thanks man appriciate that same to you!

      Delete
  35. 1) 52"
    2) 305 across
    3) No Yoke
    4) 158 Reps...hopefully not seeing this one again

    ReplyDelete
    Replies
    1. I second not seeing this one again. Nice work Man!

      Delete
  36. Open
    1: 1rd +15 thruster
    2: listo con el pie por detrás!

    ReplyDelete
  37. 1) 41.5"
    2) 315 Across
    3) Rogue Yoke (160 I think) + 360lbs = 520 lbs
    4) FranRAP - 182 Reps.

    ReplyDelete
  38. Open
    1- 132 wanted to do better than that!
    2- Tabata hill sprint. Need to get ready for Hood to Coast race.

    ReplyDelete
  39. Open:

    1.) 1 round + 21 thrusters + 3 pull ups

    =114

    Staring at the bar is a favorite pastime....looking to change this occurrence

    2.) skillS done

    ReplyDelete
  40. Regionals

    1) Complete from stand still, not sure how high

    2) 315 across, super pleased with this

    3) No yoke at Below Average Joes

    4) At 97 reps my low back tightness was too much. This was at 6:30 into the workout.

    Cuz

    ReplyDelete
  41. 1. 52"... Plate slid out from under me on 54" attempt
    2. 305 across
    3. 421# First time attempting Yoke Carry (Loaded barbell w/315# and hung a 53# KB on a chain from each side)
    4. 141 reps... Lots of room for improvement here. Need to work on front rack mobility.

    ReplyDelete
  42. open
    metcon
    1rd+53

    pistols felt good

    ReplyDelete
  43. open
    metcon
    1rd+53

    pistols felt good

    ReplyDelete
  44. Here's my first post on the blog...Been following for 10 months. Fellow crossfiter, Ethan Walter, called me out.

    Open:
    Short four reps on Fran Rx
    Pistols assisted

    ReplyDelete
    Replies
    1. good to see you posting!!!!

      Delete
    2. Finally! Time to share ur improvements with everyone!!!

      Delete
  45. Open
    1) 1 round + 48 reps
    138 total reps

    2) Done

    ReplyDelete
  46. Open.

    1. didn't have time, so just did Fran. 3:27 Rx. PR by 3ish mins.

    2. Done. Tried out weighted pistols but dropped the weight half way through

    ReplyDelete
  47. 8x3 box squat at 275

    10 min fran
    1 rd pus 66reps

    ReplyDelete
  48. Open Program
    1) 1 rd + 21 th + 21 pu + 15 th + 4 pu (151) - this was brutal. First round in 4:18 (3:34 is PR).
    2) Done

    ReplyDelete
  49. Open
    1) 118 (1 round + 21 + 7)
    2) done with low box similar to squat therapy. Still working on pistols

    ReplyDelete
  50. 1. 1 round + 45 reps
    135 total

    2. Done. Pistols felt pretty good consider we did Fran+ right before.

    ReplyDelete
  51. REGIONALS

    1. 30" box jump. I couldn't bring myself to jump onto plates added to the 30" box :/

    2. 1 x 135#, 6 x 145#, 1 x 155#

    3. No yoke. Did pistol skill work instead RX'd all 10 rounds

    4. 106 reps. Did fairly well on the pull ups...but my knees were really disliking the thrusters..

    ReplyDelete
  52. 1) 30'' box with 3 45's (Rogue) so they are roughly 3 or 4" each.
    2) 185 x 4 and then 205x4 really tried to concentrate on not plopping down and staying tight.
    3)Do not have equipment
    4) 176. 4 reps away from 2 complete Frans, very angry.

    ReplyDelete
  53. Franrap:

    1 round + 50 reps (8/15 thrusters).

    ReplyDelete
  54. 330# BS 5x5 russian program d2w1
    Amrap fran - 139 reps, back squat drained my core, legs and mojo

    Saving pistols for later tonight

    CONGRATS CFNE TEAM A!

    ReplyDelete
  55. 1. 8x3 across -box squats 275#

    2. 10 min Amrap Fran 2 rds +5 thrusters (185)

    3. 10 min OTM 6 pistols (I need work with pistols so I worked these in)

    FIRST DAY BACK FROM THE GAMES. CONGRATS TEAM CFNE! TOUGH WORKING BACK IN AFTER A WEEK OFF.

    ReplyDelete
  56. 1) 53" Box Jump
    2) 335# Back Squat
    3) 515# Yoke Carry (Made own with 405# on bar and then had 55# KB hanging from bar)
    4) "FRAN" = 1 RD. + 37 Reps

    ReplyDelete
  57. Lurker...finally posting

    Open/f/4'11

    1. 105 (toast after yesterday's Dianne)
    2. RX

    ReplyDelete
  58. Open

    1) 169 reps. 80# Thruster. First round finished in 3:58.
    2) completed

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

    ReplyDelete
  60. Biggest box in the gym (42?)
    300across
    FranRAP tomorrow
    PR. 126 unbroken DU's. yay!

    ReplyDelete
  61. Open

    1. 1 round of Fran in 3:35. Pr'd by 45 secs but too messed up to continue! Happy with pr but need to pace next time!
    2. Ran outta time :(

    ReplyDelete