Friday, August 9, 2013

Saturday 8.10.13

Heather and Kev.

2014 REGIONAL & GAMES ATHLETES
1. Squat
Overhead Squat
5x3, across

2. 20 Rep Benchmark
Back Squat - do this after the OHS, not before.

3.  Metcon
"Surfer on Acid"
3 RFT:
400m Run
21 Burpees

4.  Rowing 
3 x 1000m, Rest 3 mins between sets.

2014 OPEN ATHLETES
1.    Metcon
"Surfer on Acid"
3 RFT:
400m Run
21 Burpees

62 comments:

  1. Great wod!!!
    Looking forward the metcon I need to work on both of those.

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  2. ha ! so funny ! I just programmed this wod at my box last week ! :) I love pulling old stuff from the CFNE blog ;)

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    Replies
    1. Haha likewise! If I'm ever at a loss I just scroll through old comp wod or CFNE stuff!

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  3. One of my favorite things about following Ben's program is that he puts the workout online the night before, sometimes we get lucky and get it early - I love these times.

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  4. Rachel has just inspired me! Bad ass girl!!

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  5. 1) 175 Felt light but stuck to the weight as I haven't done them in a long time.

    2) 245 last time was 225
    3) 8:30
    4) 3:24
    3:30
    3:29

    Enjoy the rest of the weekend guys!!!
    Great week behind us and looking forward to the next one.

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  6. 1. Squat
    5x3, across- Done with 225. Last 1RM was 245, wish I could bottle and sell the progress I've made in the last 6 months

    2. 20 Rep Benchmark- 275, 20 lbs more than last time. Probably wouldn't have made it if I hadn't had someone cheering me on, last 4 reps were interesting.

    3. Metcon- 11:14

    Had to do rowing later, took the kids to the movies.

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    Replies
    1. Figured out 400 m run was more like 450-500, guess these things happen when you wod at a new box.

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  7. Metcon 10:47...pr 1:01..running is improving

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  8. Metcon = 7:40

    Definitely not an early morning workout person haha but kept a good pace and kept moving the whole time. Off to CFNE to support two of our athletes in the teen comp and the rest of the lil nuggets, happy Saturday!

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  9. Open.
    1. Surfer on Acid- 8:57
    2. OHS- 205#x3, 225#x2- 1st 3 sets shoulders were beat up!
    3. 20rm-245#....i may have 5-10# but happy w it
    4. Due to time issues...3x500- 1:30 rest
    1:36/1:42/1:37

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  10. 1. 5x3 OHS @ 155 (happy with this! i havent OHS more than an empty bar in my warmups in 3 months! +my position feels awesome, pause OHS against a wall every day in my warm up :) yay!)
    2. 20 RM BACKSQUAT 205 (19.5!!! ahhh couldnt push out the bottom on my last rep! grrr! I don't remember the last time i tested this, think it was before christmas some time)
    3. 8:40- my runs are about 420m
    rested 5 min
    4. Holy hell I had nothing left in me on these...
    3:57.1/4:03.7/4:09.3...no prs...first one was slower than my pace in jackie! just nothin left I guess today

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  11. Reg:

    1. 135,155,175,195, 215. PR!, did 205 for 1 two months ago and that was a PR.

    2. 205, could go higher next time, but not much.

    3. Did WOD with class, very fun team WOD.

    4. Couldn't do it without regular teammate. I need you Jimmy!

    No training partner is making for a bad WOD week.

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  12. 1) OHS @ 125 (did these on my deck, so picked a weight that I wouldn't spill)

    2) back squat - 165# for 18 - so mad at myself for not pushing for those last 2 reps!

    3) metcon - 8:48

    4) don't have a rower at my house....yet ;-)

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  13. OPEN
    A week of no working out and terrible eating is a terrible recipe!
    1) 10:26
    I may do something else later to start to get myself back into the picture a little.
    Good to be back though.

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    Replies
    1. Mr. Imperfect - 4" deficit hspu and 205lb pclleans
      22:39

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  14. Open
    1. 10:04
    Hung out and did the regionals stuff with Bus...
    2. 5x3 @ 100#
    3. 155#
    4. Did 3x500m with 1:30 rest; 2:02, 2:06, 2:05

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  15. Wedding today, will hit this one tomorrow.

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  16. Regionals.

    1) 176 across. Still struggling with the shoulders and getting a good lockout overhead.

    2) 265. 11# pr.

    3) 7.48.

    4) 3.31/3.35/3.34. Was totally smoked by the time I got to the rows.

    My fiancée joined our little compwoder group here in fayetteville and started up the Open programming. So until I convince her to start posting her own times ill do it for her from time to time.

    Today she did the OHS with us. Used 88# across

    1) 10.32

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  17. 1) 230

    2) 225....Originally went for 265, got 17 reps and dropped the bar followed by me throwing an absolute fit, had to walk away from the platform finish the rest of the workouts, then go back and hit something I knew I could hit...total meltdown on this one.

    3) 7:18

    4) 3:28, 3:36, 3:34

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  18. Regionals
    1. 155 for 3
    2. 135 for 20 --had to coach couldn't continue
    3. Wod 8:32

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  19. Regionals:

    1. 145 lbs. (nursing a tweaked shoulder)
    2. 251 lbs.
    3. Brutal team WOD at gym (I love our Saturday a.m. class)
    4. Not today

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  20. 1. 240 across.

    2. 270

    3. 8:38. Hate runs

    4. 3:34 3:25 3:30

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  21. 1. OHS - 225 across
    2. 20 Rep Squat - 255
    3. "Surfer on Acid" - 8:52
    4. Rowing - 3:34, 3:41, 3:49.... Spent.

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  22. 1) OHS - 155-185 x 4 - shaky
    2) 20 rep BS - 225
    3) Metcon - 8:44
    4) Rows - 3:49, 3:49, 3:48

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  23. Regionals
    1) OHS 185 across
    2) 245
    3) 9:12
    4) 3:52, 3:49, 3:48

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  24. Fairly new to Crossfit, started in late March this year. Been following another blog for workouts. A friend turned me on to CompWod. Plan on doing a mash up of Regional and Open.

    1) OHS, still working on form, needs a ton of work.
    85# across
    2) 185# 20 rep BM
    3) Metcon 10:37

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  25. Regionals

    1) 135-155-185-195-200*1 First time ever doing OHS' for load. I was playing around with the weight

    2) 225 *13 reps

    3) 9:39

    4) 4:18-4:23-4:23 all were better than my 9 July times!!

    Cuz

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  26. 1) 205, 215, 225, 225, 230. 230 is a PR x 3
    2). 245. I did 230 last time we did this so I thought I chose a tough weight but I had another 10 pounds in me. It surprised me how it got a little tough but it stayed there, I never struggled
    3). 8:15 on the nose. The runs felt like they were in mud but the burpees flew. I was going under a minute easy on the burpees. The legs felt sloooooow
    4). You're kidding, right?

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  27. Open

    Decided to do some OH squats 3x3 @ 185

    Metcon-930

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  28. Open Program
    1) 9:19 - Rounds were 2:50, 3:18, 3:11. Burpees felt good but runs need to be faster.

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  29. Open
    Didn't do Metcon today, wife and I ran/ hiked Mt Monadnock in preparation for Spartan Beast next month. Should be interesting

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  30. Open:

    Rd1: 2:45, rd2: 2:54, rd3: 2:55 = 8:39

    Extra: otm x5
    5 ring dips

    En el metcon m senti bien apesar de haber tomado 12 cervezas ayer, en los dips si m pego.

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  31. M/25/5'6"/178/Southeast
    Regionals
    1)235 across
    2)325#
    3)7:32 Rx
    4)Completed- 3:26/ 3:31/ 3:38

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  32. 1) ohs 95kg across

    2) 20 rep max 100kg

    3) metcon 8:13

    4) row 3x1000
    3:49.2 - 3:47.1 - 3:41.1

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  33. Open

    10:20.. wanted sub 10, but clearly found some weaknesses that I have to work on!

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  34. 1) 185 Across, probably had a little room to run on this. No Oly shoes and felt a little stiff.

    2) 225. Pretty pumped on this actually, when I first started CF in Feb 12' this was a 1RM and today I did it for a set of 20.

    3) 9:47. Happy with this, being 6'4 burpees are not my best friend, but they were all unbroken. The running was slow, but to be expected after 20 Backsquats at 2 and a quarter.

    4) Had to skip this to go to a family dinner. Might try to get some extra air-dyne work in tomorrow early AM.

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  35. Open/Masters (43)

    S.O.A. ~ 9:31

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  36. Open

    1. 9:47 - on a track. Felt good.

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  37. Open

    1) 7:53 Happy with this as I was shooting for sub 8
    2) Did 5x3 OHS with Clayton - 135/155/175x2/175/190

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  38. Open

    1) 7:24. Last time I did this WOD I was 8:05

    5x3 OHS @ 115#, 135#, 155#, 165#, 155#

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  39. Regionals:

    1. 255 Across
    2. 225 - Should've done heavier.
    3. 8:47
    4. 3:49, 3:37, 3:26

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  40. Regionals- did it a day late due to a weekend of MCing a local comp, the BluePrint Games!

    1. 185 across (wrist pain with these, always)
    2. 245 - last time I did it, went with 225, but that was over a year ago. Low-bar certainly helped with this one.
    3. 7:41 --> Legs were smoked after the squats. Didn't rest longer than 5min before starting this. Certainly felt those squats on the run.
    4. 3:44.1/ 3:44.3/ 3:41.9 - Just didn't have anything in the tank. Contemplated quitting after the first one. Was surprised my times stayed consistent.

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