Thursday, August 29, 2013

Saturday 8.31.13

Jon Pera and his So Cal crew at the track.

*****BACK OFF WEEK*****
Don't do extra work this week.  Keep the intensity super high, but lower the volume.

2014 REGIONAL & GAMES ATHLETES
1. Track Session
1 mile Time Trial

2.  Barbell Benchmark
1RM Front Squat

3.  Gymnastics
AMRAP 10:
6 HSPU
8 TTB
10 Pistols (5/side)

2014 OPEN ATHLETES
1.    Metcon
AMRAP 20:
8 Buprees
8 TTB
8 Box Jumps, 24/20

82 comments:

  1. hello, i just wanna thanks ben again for all of this i really love it!

    i've been reading everything on here and i was wondering will there be an strengt period again? like the article and august/september last year?

    i'm still learning most stuff but was just wondering.. or should i jump to last years programming if i want to improve my strengt.. get that bigger can ;-)

    thanks for any help

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  2. 12 rounds + 7 t2b. Good workout thx.

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    Replies
    1. I started with t2b we were sharing 3 pullup bars.

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  3. Once again, headed out to Prescott, AZ to MC the Hot Shots.. Don't know when I'll get to train so did this bad boy today.

    1.) Mile TT- 5:42 - (PR- 5:23 from about 6 months ago) Conditioning is down. It is what it is.

    2.) 1RM FS- 275x2, 295xFail, 295xFail (PR- 305) - Frustrated. Looking like I need to be squatting more.

    3.) Metcon- Rx. 9 Rounds even.. UB on everything, but the pistols slowed me down. Poor range of motion in my heel-cord leads me to be on my toes a heck of a lot. Ugly pistols, but I get them done and meet the standard.

    Next week is a new week.

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  4. Andrew Gallego what's up?? This website is my secret!!!! How did u find this??? Lol! Been doing it 4 1.5 years its awsome!! Made big gains!! I am stationed in guam!!

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  5. Open
    322 reps (13rds + 8 burpees + 2 ttb)

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  6. Set two PR's today, one for the fastest mile I've ever run in my life and 2 for a PR on front squat. 295 was my old PR.

    1. 1 mile Time trial- 5:57

    2. 1RM Front Squat-345

    3. Gymnastics- After 1 and 2 my legs were cooked, normally pistols are solid, my first set of pistols took about 1 min which is ridiculous, couldn't get my balance. Recovered but pistols were still the sticking point of the workout, everything else unbroken.

    5 rounds + 1 TTB

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  7. Run 3x my block 7:05 (more than a mile)
    FS 130kg
    8 rounds 8 pistols

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  8. Run 3x my block 7:05 (more than a mile)
    FS 130kg
    8 rounds 8 pistols

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  9. Open:

    12 rounds plus 8 burpees and 4 ttb

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  10. Open:

    12 rounds plus 8 burpees and 4 ttb

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  11. OPEN:

    15 rounds + 4 burpees. Happy with how I paced it. Usually go out way too hard on long metcons. All t2b unbroken.

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  12. Hands are ruined so subbed TTB with GHD's.

    11 rnds + 4 GHD's

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  13. Open
    10 rounds + 8 burpees + 6 T2B
    Felt like I pushed the first 3 rounds too fast and T2B got rough. Wanted to keep these unbroken all rounds. Good metcon!

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  14. Did regionals work today with Wags

    1) 5:27 - legit mile on a track. My fastest mile on the loop at the box is 5:08.
    2) Thought I PR'd but a 35# plate got mixed in with the 45's and didn't notice until I stripped the weights. Tied my PR @ 235#, but it felt good today.
    3) 8 Rds + 6 HSPU. My kinda WOD

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    Replies
    1. Great day pal! 1 more lap and you would have lapped on the mile!

      Delete
  15. Open
    Don't like to deviate from Ben's programming but had to today. Did "Hotshots" today, started in full turn out gear and on air on a 30 minute bottle. Lasted 1 round and half on air. Halfway through started to dress down starting with pack. Would have definitely gone down, didn't want to DNF. Did kipping pull ups instead of strict. Finished in bunker pants.
    Rest Easy Brothers

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  16. Regionals
    1. 6:24. Very happy with this
    2. 245lbs. Failed 255 twice. But this is a 40lb PR
    3. 7rds even. My pistols felt a little off balance but besides that it was a solid day!

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  17. Regional

    1) 5:21...was definitely sub 5:20, ran through the finish line and had to circle back to see time 5:21 was first number I saw.... track mile > box mile

    2) 320

    3) 6+18...lil jog between hspu and ttb but pistols (ankle mobility) crushed me on this

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  18. Regional
    1.5:33
    2.305#
    3. 8+6/8/9

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  19. Did the Regional wod with Wags today
    1) 5:52 did it on a track
    2) 275# PR
    3) 6 Rounds + 4 HSPU felt good with this the HSPU and TTB were unbroken

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  20. Reg
    1. 6:44
    2. 305#- 325f/315f
    3. 6rds +4- pistols and i are like oil and water!

    ReplyDelete
  21. I'd like to hear some comments from some of the guys doing the regional programming. Are you all actually "ultimately confident that you'll qualify for regionals" like the programming philosophy says? I'm just wondering what your thought process is in choosing that over the open if you don't fall into the "ultimately confident" category like myself. Not criticizing anybody, just curious.

    ReplyDelete
    Replies
    1. ultimately confident. no I'm not. however the only difference on the two is the regionals has a little more volume and a larger strength componenet. ifyou are able to handle the volume and still get the work out of the met con then the strength gained from the extra strength programming can't hurt. maybe my thinking is wrong but if my metcon times are competitive to others on this site and I can handle the volume and get stronger then the regionals programming is a good dit even if you aren't ultimately confident.

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    2. Lee I am curious as to your "ultimate confidence" about making regionals as you have not made regionals before. Not being smart but if you were strict to the philosophy everyone should do open unless you have made regionals in the past.

      Delete
    3. No, sorry, I guess I worded that poorly. I am by no means confident that I'll make regionals. I agree that only the top 10-20 from each region should be ultimately confident. I have been considering following regionals but was curious about averybody's thought process for choosing it over the open. Your reasoning is kinda what I was thinking too. Thanks for the reply.

      Delete
    4. I'm normally an "open" guy, but today i was persuaded to do the regional wod with Wags. Honestly, I would love to do the regional wods on a daily basis, but i never qualified for regionals as an individual. I have full trust in Ben and his programming.

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    5. yeah that's my rational. Lee I see your times and strength and for what its worth I think regionals would be more your speed. I think if I ever see my metcons start to suffer as a result of the volume from the regional programming ill switch to the open. I agree Ben is on point with needing to have a big engine to make it through the open. and if your metcon times are suffering as a result of the added volume that should be the litmus test as to which program to follow. again just my take on it all for what its worth.

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    6. Lee, I thought long and hard about this. There is no guarantee I will make it to the regionals but to me the biggest travesty in the world would be to make the regional and not be able to deal with the loading. I think to excel at Regionals then you need to have the heavy component. This is a calculated risk I've taken given I am in one of the weaker regions (asia). For you guys in strong US based divisions it is probably a tougher choice and you might not be able to take the risk of putting all your cards in on regionals.

      Delete
    7. I've begun following the Regional programming due to it's higher volume, and heavier workouts v. the Open programming. Those two are the components I feel I'm missing, in order to qualify, despite the majority of the Open being lighter met-cons. I'm right on the edge of qualifying (93rd in SE this past year), and hopefully being consistent will bring me where I need to be.

      Delete
  22. Open

    1. 13 + 12reps Rxd

    Notes
    Went unbroken on all sets
    My goal was 1 round every min with 20-30sec rest
    Had fun today. Found a station on pandora and enjoyed myself. Best session in a while. Didn't feel like work.

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  23. Open

    1. 13 + 12reps Rxd

    Notes
    Went unbroken on all sets
    My goal was 1 round every min with 20-30sec rest
    Had fun today. Found a station on pandora and enjoyed myself. Best session in a while. Didn't feel like work.

    ReplyDelete
  24. Regionals:

    1. 6:22
    2. 305 lbs. (PR)
    3. Class WOD

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  25. Regionals
    1. 5:23
    2. 345# def felt all the squat oly work and the run
    3. 8 rounds to much rest between rounds. guess that's expected after a 12 hour midnight shift and 4 hours of sleep

    ReplyDelete
  26. Hello everyone, following the programing for two weeks now..feels great!
    Regionals:
    1. 7:20, need to run more but this was a cross country mile with 2x 200m hill run.
    2. 330lb (150kg), 10 kg from my last time PR (160kg)
    3. 9 rounds straight.

    Hello from Croatia

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  27. Open
    12 rounds flat
    Just kept a steady pace on all movements
    all box jumps were step down

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  28. My previous post, but as Unknown :-)!!!

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  29. Regionals
    6:24 mile for me at the track - def a PR
    225 front squat! So psyched big pr
    9 rounds on the wod

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  30. 1 mile run around the gym: 7:23
    F squat 1rm : 220 5lb pr
    Wod- 5 +23rx finished last pistol a second after buzzer to make 6

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  31. 16 rounds+16 reps

    BP/38/5'11"/195

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  32. 1. 6:05 (super pr)
    2. 395# (pr is 405)
    3. 6 rounds+1 pistol. knees are pretty sore after pistols.

    ReplyDelete
    Replies
    1. Totally in the same boat as you today. Nice Front Squat.

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    2. Nice front squat. do you another squat program ..hatch or something in addition to the programming here? My squat numbers need work and haven't been here long enough to know if I need to do more

      Delete
  33. REG:
    1) 6:04 - PR
    2) 350# - PR from 335#
    3) 8 rounds + 6 Pistols

    I almost didn't even work out today, but forced myself into the box. Sometimes you just gotta get in the car and drive there.

    ReplyDelete
  34. You guys are some running fools! At my level 1 this weekend so not going to do programming today. So glad the Hotshots 19 wod is on Monday because I wanted to do that one badly.

    ReplyDelete
  35. Open
    13rds
    This week really revealed some of my weaknesses.

    ReplyDelete
  36. Open:
    Did the Hotshots 19 WOD with everyone else at my box. 34:56 not RX, 100# PC.

    ReplyDelete
  37. 1) 5:53... My old pr from 3.5 yrs ago (my life of just running before cf) was 5:19.
    2) 180#
    3) 6 rnds + hspu+ 4 ttb

    ReplyDelete
  38. Open:
    13+8ttb. Gamed this one a little too much. But good day nevertheless

    ReplyDelete
  39. I work most Saturdays and can't get into the box, so I did this one today. Pr'd my mile and my front squat!!!

    1) 5:54 (old best 6:00)
    2) 345 (10# pr)
    3) 5 rds + 4 hspu. (Hspu and pistols = big weaknesses of mine)


    ReplyDelete
  40. I am a day behind - will be caught up tomorrow :) Took Friday off to celebrate my husband's birthday :)

    Open

    15 + 5
    Maintained kipping TTB until about round 8 - then they went away. Oh well -- progress! :)

    ReplyDelete
  41. Did regionals wod with the guys:
    1. 7:03
    2. 185#
    3. 6rd+15

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  42. 1) 6:02. I played D1 soccer, the first day of tryouts was 2 miles under 12mins. I want to get back there
    2) 285 PR...Dex is an animal
    3). 9+1. Could've gone all day on this. I love HSPU and T2B

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  43. Forgot to post yesterday ..

    6:59 for the mile .. Hate running about 20
    Sec off pr

    Fs- 315 5 lb pr

    Met con- 5+16 .. Struggle with pistols but I definitely went way to slow shoulda tried to push it harder

    ReplyDelete
  44. 1. Track Session
    1) 1 mile 7:45

    2) 1rm front squat 135kg (5kg pr)

    3) amrap 10

    6 hspu
    30 double unders
    10 pistols

    5 rounds + 34 reps

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  45. 315 FS not a PR, tried 345 2x probably should of made a smaller jump.

    10 min AMRAP: I either finished 11 or 12 rounds, I lost count so I'm going with 11. TTB slowed me down.


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  46. 1) 1 Mile in 6:10.
    2) Front Squat #290. #15 PR.
    3) 4 rds + 3. Shoulders faded quick.

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  47. Regionals:
    1) 1 Mile Run @ 5:45
    2) Front Squat @ #305 - Fail @ #320 & 315
    3) 10 rds + 8 T2B @ Rx

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  48. open

    10rds + 16reps total 256reps need to work on ttb

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  49. open

    10rds + 16reps total 256reps need to work on ttb

    ReplyDelete
  50. New England Patriots Conditioning Test
    Done within times

    Open WOD
    12 + 14

    ReplyDelete