Wednesday, August 21, 2013

Thursday 8.22.13

Michele Letendre.  

2014 REGIONAL & GAMES ATHLETES
1. Snatch Technique Work
1 rep at 75%, OTM x 12

2.  Clean and Jerk Complex
1 rep at 75%, OTM x 12

3.  Squats
4x7 Back Squats, across

4.  Gymnastic Skills
A.  6 attempts at a max effort Front Lever Hold on rings.
B.  6 attempts at a max effort Back Lever Hold on rings.

5.  Metcon
"Jerry"
For time:
1 mile Run
2K Row
1 mile Run

2014 OPEN ATHLETES
1.  Metcon
"Jerry"
For time:
1 mile Run
2K Row
1 mile Run

2.  Snatch Technique Work
1 rep at 75%, OTM x 12

3.  Strength
3x5 Front Squat

78 comments:

  1. For the front squat, any specific percenrages? Across or climbing?

    ReplyDelete
    Replies
    1. In the FAQs it says if unspecified, it's your choice.

      Delete
  2. Really wish to do well the year as we approach the open. I am looking to compete teams this year. I enjoy the open workout portion, but favor the regionals training as it mimics last years training in regards to strength. I have been following this programming for over a year. Last year I could touch the weights people were posting and with dedication this year I redid "get ha-uge" and have had a lot of success. I believe strength as you say is where my three head is lacking.

    ReplyDelete
  3. Meant to say I couldn't do the recommended weights last year, where this year I can. Went from 5'11" 173 to 182. This programming is amazing and even though I don't have a spot at regionals yet I believe the growth of my strength head lies with the regionals programming.

    ReplyDelete
    Replies
    1. Same here Patrick, did OK in 2011 OPEN, but wouldn't have finished the first WOD at Regionals. Felt the same this year, did OK in OPEN, but wouldn't have completed regionals. Raw low rep strength seems to be the head that needs feeding. I am also doing the Regionals programming.

      Good Luck! And I look forward to progressing and seeing results with you and everyone else here.

      Delete
  4. Hi
    What is the sub for the row?
    Adi

    ReplyDelete
    Replies
    1. SDHPs with 45lb barbell. 1 rep = 10 meters

      Delete
  5. Open- Have to break it up into 2 sessions today.

    AM - at home in the shed gym.

    Snatches @ 145, no misses

    Front Squats - 225, 245, 265 (should have done 265-275 across but was short on time)

    Curious question, because I feel like my front squat is disproportionate to my high bar back squat, what are some other folks ratios? My FS is about 90% of my HBBS (325/365).

    ReplyDelete
    Replies
    1. Mines just about the same I'm a #325 F.S and a #375 B.S....I think we're normal:)

      Delete
    2. Thanks, I honestly thought if anything, my BS was low.

      Did "Jerry Gone Bad" at the globo gym at lunch time. Ran the first mile in just over 7 minutes on the indoor track (1/12 mile per lap), about a minute to get to the rower, dogged the row in like 8:45, another minute to get back to the track...and then at about 800m - POW! - worst quad cramps I've ever experienced! Both legs just seized up. I managed to hobble another half lap with peg-legs. Clock said 23:00 when I got back to it. I had to sit on a bike and do a slow pedal while mashing them with my thumbs for like 5 minutes just so I could walk. Horrendous! Operation hydration in full effect.

      Delete
  6. REG:

    1. Done, no misses, @ 140

    2. Done, no misses, first few jerks iffy but smoothed out, @ 185

    3. HBBS 4x7, got close to failure but got every rep, @ 265

    4. Intended to mix this in with squats, but didn't, will play on rings later to make up.

    5. Jerry: 21:32 with 1600 (4x400) for the runs.... actually stopped twice in the row to get a drink...lame...gotta work on my mental game on the rower.

    Great day today, we added another athlete to our morning crew and he will likely be throwing up some impressive numbers very soon as he gets back in to it. Welcome AlexB, may you finally learn to love rest days!

    ReplyDelete
  7. 1) 155
    2) 185
    3) 275
    4)....
    5) 23:13

    Enjoyed this one.

    ReplyDelete
  8. Open
    1. Jerry- 23:20- clayton thanks for being my rabbit on last mile.
    2. Snatch 185#- no misses, felt good
    3. F.Squat- 225/245/245

    ReplyDelete
  9. 29:28 Jerry
    95# squat snatch -these felt great

    125, 130, & 135 FS

    ReplyDelete
  10. Heading to Miami to compete in crush games tomorrow can't wait to hit this programming monday. ready to get on yalls level. when it says technique work is it still the full snatch movement?

    ReplyDelete
    Replies
    1. Unless it says otherwise, yes, it's a full squat snatch. Sometimes Ben will specify "squat snatch" when describing complexes.

      Delete
  11. Heading to Miami to compete in crush games tomorrow can't wait to hit this programming monday. ready to get on yalls level. when it says technique work is it still the full snatch movement?

    ReplyDelete
    Replies
    1. Yes, just sub-maximal. Range of motion will always be spelled out clearly if it's anything other than full movement.

      Delete
  12. Open

    1. Jerry: 24:31
    2. 75#
    3. 125#, 130#, 135#

    ReplyDelete
  13. Open master:
    1. Jerry: mod 800m run/2k row/800 m run: 18:45, easing back into running
    2. 75#
    3. 135/ 140/. 145#

    ReplyDelete
  14. Regionals:

    1. 135 lbs.
    2. 205 lbs.
    3. 265 lbs. (HBBS, across)
    4. Done (not pretty)
    5. 24:00

    ReplyDelete
  15. Open:

    1) 27:53 RX

    2) 140# across

    3) 225#, 235# and 245.

    33yrs young
    200lbs
    5"9

    ReplyDelete
  16. Open
    "Jerry" - 24:47; 8:02 on all 3 - that made me chuckle when I finished. Snatch and Squat later just wanted to beat the heat for the running.

    35/M/180

    ReplyDelete
  17. Regionals:

    1.95#
    2.125#
    3.175# across
    4.have never done these before - checked out gymnastics wod for some guidance. got a whopping 4s front lever hold, but couldn't manage to steady myself in the back lever.
    5. 23:42

    ReplyDelete
  18. OPEN

    Metcon 24:58

    Snatch technique 125

    Front squat 160,185,205

    5'7 165lb

    ReplyDelete
  19. Regionals:
    1) Snatch 155
    2) Clean and Jerk 205
    3) Body did not want to squat but did 225 just to get some range of motion.
    4) Levers- Uh, not quite yet. Practiced some lever positioning movements, not sure what to call them.
    5) Jerry-33:00 Gotta recheck the distance on the run.

    Pace, Hopkins, Wags- see you guys posting regularly and I just passed my two months doing compwod. Love the programming but it seems like I am on a roller coaster. Feel strong, then feel tired and run down. You guys ever get that way? Do you back it down a little or just keep charging?

    ReplyDelete
  20. Open
    1. 25:32 def need to work on running its a huge weakness for me.

    2. 175 felt really good no misses

    3. 265/275/275 felt really really good prob could have got 285 on the last set

    ReplyDelete
  21. Open

    1) 23:16
    2) 140 lbs
    3) 245 lbs across. Definitely not used to doing strength at the end of the session.

    ReplyDelete
  22. Open:
    1) 26:10
    2) 110# Felt easy, my snatches keep getting better!
    3) 185-205-225#

    ReplyDelete
  23. Open

    1) 22:27
    2) 62.5kg
    3) 100 - 110 - 120 (PB)

    Good programming for my birthday Ben!! I intend to ruin myself tomorrow on bad food then back on it come Saturday. Take it easy on me!! Ill be in a carb hangover!

    ReplyDelete
  24. REG:
    1) 145
    2) 190
    3) 275
    4A) Progression with red band
    4B) Progression with blue band
    5) "Jerry" - 23:35

    ReplyDelete
  25. 2014 REGIONAL & GAMES ATHLETES
    1. Snatch Technique Work
    1 rep at 75%, OTM x 12
    @115# across

    2. Clean and Jerk Complex
    1 rep at 75%, OTM x 12
    @155# across

    3. Squats
    4x7 Back Squats, across
    @215(too heavy) 195# across...how is it that i can do 20 reps at 205# but 215# feels heavy for 7? where is the sense in that
    ?

    4. Gymnastic Skills
    A. 6 attempts at a max effort Front Lever Hold on rings.
    B. 6 attempts at a max effort Back Lever Hold on rings.
    not sure the time...mostly just practiced in tuck position

    5. Metcon
    "Jerry"
    For time:
    1 mile Run
    2K Row
    1 mile Run

    24:47

    ReplyDelete
  26. 145snatch

    185c&j

    205 4x7 squat is weak...did all of these back to back no break due to time restraint :60 rest btwn sets.

    Worked
    800m run
    1000m row
    800m run
    Got off school and had to coach class very little time.

    ReplyDelete
  27. Open
    1) 23:06
    2) Worked light snatch technique with Tony and Jon at Small Town CrossFit. Great Coach with great cues and fixes. Thanks so much, huge help!
    3) 225,245,255 x 4

    ReplyDelete
  28. 1.) 25:58...yikes haha set a really slow pace for some reason and stayed there, not fatigued at all after. Hopefully will learn from this.

    2.) Complete....feeling better

    3.) #255, 285, 295 PR

    ReplyDelete
    Replies
    1. i felt the same way.... paced it entirely too much!

      Delete
  29. Open
    1. 23:49
    2. 140#
    3. 225# on all sets

    ReplyDelete
  30. Phew. Today was a lesson in patience. Went to the ART guy for my wierd ankle/knee/hip thing he advised shying from full lifts for 3 weeks over 50% instead go hard on pulls and do bulgarian split squats and tons of mobility, so I am giving it a whirl.

    1) Snatch Pull - 245 - That bar was flying. PR is on it's way as soon as I get this knee straight.

    2) Just the Jerk from the rack to avoid any wierd things with the knee. 215, they all felt great though, fast, deep, powerful.

    3) Bulgarian Split squats to correct the imbalances I have created for myself.

    4) I Was awful at these. Really frustrating.

    5) 28:20. Every time I tried to turn it up on the run my calfs turned into screaming knots. The row was awful, my glutes were burning, just so slow all the way around. 5 Minutes off my PR.

    Frustrating day, driving forward.

    ReplyDelete
  31. A) Snatch EMOM w/ 185# (Had 4 misses...not pleased)
    B) C&J EMOM w/ 205# (All Successful)
    C) Back Squat w/ 315#
    D) LEVERS are a no go....tried and couldn't hold it. So I just skinned the cat a few times.
    E) "JERRY" in 26:49

    ReplyDelete
  32. Open

    "Jerry"- 25:48
    Snatch- 135#
    Front Squat- wanted to work technique and getting out of the hole. Went with 135# with a pause at the bottom

    ReplyDelete
  33. Open
    1. 26:47
    2. 90# no misses
    3. 135/155/165

    ReplyDelete
  34. Open
    1) 24:29
    2) 175
    3) 225/245/265x4

    ReplyDelete
  35. Regional:

    1) 175 Across
    2) 225 Across
    3) 4x7 @ 270
    4) Big Weakness...Looked like a toddler playing on a jungle gym

    5) "Jerry" - 20:12 RX... 1st mile = 5:36, Row = 8:12, 2nd Mile = 6:26
    Sprinted the miles and used the row as a recovery...I like to run...

    ReplyDelete
  36. Open Program
    1) 22:53 - used a treadmill due to lack of time to get to CF gym. Runs were 7:10 and 6:55, row was right around 8:00. Another 50 seconds or so were transitions.
    2) no time today
    3) no time today

    ReplyDelete
  37. Open

    1. Jerry - 24:56.. Happy with this time. My runs felt good.

    2. Snatch technique work with 105.

    3. Front Squat- 165 across

    ReplyDelete
  38. Open: 24:41 as RX
    1) 130#
    2) 165/170/175

    ReplyDelete
  39. 1) Snatch - 135
    2) C&J - Did Power Clean + Hang Squat + Split Jerk @ 165
    3) Hi Bar - 215 across
    4) Gymnastics - lets just say I tried for a while
    5) Jerry - 26:26

    ReplyDelete
  40. Open:
    1) "Jerry"- 22:33. 5:43, 7:45, 6:46 splits. Plus transitions
    2) done at 135. No misses
    3) 225, 245, 255
    Good day today

    ReplyDelete
  41. First day back since I got a bacterial infection in my stomach. Took it easy, skipped the metcon. Been living on 400 calories a day so im pretty weak.

    Open.
    1. Skipped
    2. Done at 135
    3. 135, 185, 235

    Good to be back, but not sad that I missed having to do the seven.

    ReplyDelete
  42. Open

    1. Jerry - no rower so subbed 200 SDHP with 55lb KB. Tough. Low back/sacrum burned through last mile. Had to walk some.... 31:43

    2. Done with 150lbs. Fell on my ass the first rep, felt great by the end.

    3. 275, 255, 255
    Legs and back were tired from everything before. 275 took everything I had to stand up. Had to drop it down after that.

    ReplyDelete
  43. Regional
    1. 180#
    2.205#
    3.235# only 3 sets ran out of time
    4. Skipped ran out of time
    5. 23:11

    Complete at 7am prior to school.

    ReplyDelete
  44. 1. 205# snatch- few misses, played around with rowing it into my lap.
    2. 255# c&j.
    3. 315 back squat across
    4. Got a back and front lever successful for the 1st time, about 5 seconds each lol
    5 "Jerry" 23:23. I'm the opposite of paddy. Row'd a 6:57 2k. I hate running.

    ReplyDelete
    Replies
    1. Team comp...you handle weights and ill run...podium boom!

      Delete
  45. Haven't posted on here lately. I've been doing the workouts, but it has been hectic with my senior year of high school starting up
    Regionals
    1. 135
    2. 185
    3. 225 across
    4. Played with getting into front lever position
    5. 21:50. 1st mile in 630. Row in 729. 2nd mile in 7 min.
    Solid sesh today

    ReplyDelete
  46. Open
    1) 20:18
    2) @ 130#
    3) 185#/185#/195#

    ReplyDelete
  47. Open

    1) 20:48
    1st mile: 5:55
    Row: 7:18
    2nd mile: 7:03

    2) 140# Squat Snatch

    3) 205# across

    ReplyDelete
  48. M/25/5'6"/178/Southeast
    1. 195
    2. 225
    3. 355
    4. Completed, no way to time accurately. Not very long.
    5. 22:47 Rx Row was terrible

    ReplyDelete
  49. Open
    1 mod 1K run, 50SUMO 100 DU 1K
    16:50
    2 done 15kg
    3 done 25kg

    ReplyDelete
  50. First day on this program and excited to see what happens!

    Open

    1) "Jerry" 26:51

    2) Snatch OTM x 12
    75# x 4
    95# x 5
    115# x 3

    Still not very good at this lift. Really focused on technique and felt solid.

    3) Front Squat 3 x 5
    205#-225#-230# (only 4 reps)

    ReplyDelete
  51. Did this with the aardass MFers at CrossFit Blade...
    in Phoenix AZ at noon.
    REGIONALS
    snatch EMOM 12 x 155
    c&j EMOM 12 x 205

    back squat 275x7, 315x7, 315x7, 295x7
    ouch!

    "Jerry" 1 mile run, 2000m row, 1 mile run,
    time = 25:00

    We ran out of time, didn't get to do the Levers.

    NOTE to non-gymnasts: Learn to modify the movement properly, pull one or both legs in while keeping the body mass in a straight line (don't curl up even when you shorten your length by tucking leg(s) in), and you'll be able to WORK this movement. It is hard as hell, full body 100% tension, massive volume of isometric muscle contraction. 6 sets is brutal.

    ReplyDelete
  52. Otm snatch 75% 100 no misses
    Otm c&j 75% 135 no misses
    Skipped squat to focus on metcon because I'm suffering here lol didnt help much 27:21
    Lever attempts

    ReplyDelete
  53. REGIONALS
    1. 150
    2. 205
    3. 255 Across
    4. Tons of band progressions
    5. 22:48 Rx

    ReplyDelete
  54. Open
    1. Home Wod
    2. 135# snatch
    3. 265# FS across

    ReplyDelete
  55. Open
    1. Home Wod
    2. 135# snatch
    3. 265# FS across

    ReplyDelete
  56. 1. 110# squat snatch
    2. 135# c+j
    3. 135-145-155 back squat
    4. 24:30 Jerry
    5 ring lever hold- did terrible haha but tried my best

    ReplyDelete
  57. Open
    1. 25:27 rx
    2. 135 3 misses "
    3. 185 225 235

    ReplyDelete
  58. Open
    24:04
    6:48, 8:03.9, 8:07
    second run was horrible! pretty pleased with the row.

    snatches @ 160#, missed a couple early, re-did during the minute, all felt good, except the couple I left out in front.

    didn't have time to get squats in. will make up over the weekend.

    david / 32/ 5'10" /175

    ReplyDelete
  59. Regional
    1) 75
    2) 105
    3) 135
    5) 25:58 - Holy crap....felt like cinder blocks on my feat and lead in my legs!! Anyone else feel like they were running with an additional 50# on them? Smoked! :-)

    ReplyDelete
  60. OPEN

    1. 28MIN
    2. 185
    3. 275PR

    Notes
    -Thanks for programming. Never in hell would i do this wod otherwise
    -Worked up to 185 Squat Snatch
    -PR on 5rep FS. Exciting.

    -Mario, CF Naples

    ReplyDelete
  61. 24 min on jerry
    155 on the snatches
    255 on the front squats

    ReplyDelete
  62. 1) snatch otm x 12- 63kg
    2) clean&jerk otm x 12 -80kg
    3) back squat 4x7 90kg
    4) front and back lever progression
    5) Jerry 24:48

    ReplyDelete
  63. Open:

    1.) 24:15 had a lil more to give but felt good overall

    2.) 130#

    3.) thought it was across for some reason so...

    225# x 4 then 225# x 2 followed by decision to rerack and reduce weight

    205# for last two legit sets

    ReplyDelete
  64. Regional

    1) 135
    2) 185
    3) 255
    4) worked on form for front and back levers
    5) 21:48 Rx

    ReplyDelete