Wednesday, August 28, 2013

Thursday 8.29.13

Picture courtesy of Games.CrossFit.com

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

2014 REGIONAL & GAMES ATHLETES
1. Squat Clean and Jerk
5 x 1, OTM at 85%

2. Front Squat
2x2 at 90%

3.  Metcon
"Sugar Daddy"
21-15-9 Deads, 225/155
400m Run after each set of deads.

2014 OPEN ATHLETES
1.    Metcon
"Sugar Daddy"
21-15-9 Deads, 225/155
400m Run after each set of deads.

2.   Squat Clean and Jerk
5 x 1, OTM at 85%

89 comments:

  1. First day following the program. Sarting with 8/19 in order to plan a few weeks ahead due to schedule restrictions. Following the open template.

    "Amanda" - 9:58rx
    snatch complex - 115#
    Back Squat 3rm - 315#

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  2. Will be MC'ing in Prescott, AZ this weekend for the Hotshot's Memorial, and I know I'm going to miss a day here and there this weekend.. Wanted to get ahead.

    1. 230lbs - Really need to work on keeping spine in alignment, bar overhead (not out in front), and weight on that front foot. Struggle to not hyper-extend my back and press out in front. Nonetheless, I was successful on every lift.

    2. 265 w/ relative ease.

    3. Rx- 6:35 - Unbroken on the deadlifts, and chilled on the runs. On the last one I turned it up. Not bad.

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  3. Had to do this one early. The wife and I will be traveling on Friday.

    1) 210lbs

    2) 250lbs

    3) 11:00...DLs for high reps KILL ME! Felt like I was running with an elephant on my back.

    Good day!

    Cuz

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  4. OPEN:

    1) 7:45min - Unbroken DLs
    2) 85kg

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  5. 1. 5 x 1, OTM at 85%- Done with 245, for some reason I missed my first jerk.

    True story, threw 315 on the bar after this and power cleaned it which is a 30 lb pr. Was so pumped up about this that I forgot about front squats.

    3. Metcon- 6:35

    ReplyDelete
    Replies
    1. That's a rediculous PR! 30 pounds in a clean is huge! Congrats.

      Delete
  6. Regionals
    1. Done at 185lbs
    2. Done at 210lbs
    3. "Sugar Daddy" in 8:25. Everything felt so slow this morning

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  7. Open
    1. 6:42
    2. 245#- felt good driving out of the hole

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  8. 1) 215#

    2) 300#

    3) 6:34 (unbroken on the deads, paced the runs so I could get right back on the bar)

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  9. Reg:

    1. 205 felt very heavy, should have done more warmup C&J's

    2. 235 felt heavy too, but it was :)

    3. 6:24 unbroken deads, might have had more in the runs if I had someone to chase.

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  10. Went on vacation and then got overwhelmed with work, but back at it now.
    OPEN

    1) 8:44, high rep deads always get me and my runs felt slow. No excuses though, just need to work harder.
    2) 195

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  11. 1) C&J - 195
    2) front squat - 215
    3) metcon - 8:24. Little slow on runs

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  12. Open:

    1) 7:27 Rx

    2) 225# across

    33/M/200lbs/5'9

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  13. Open:

    1) 7:27 Rx

    2) 225# across

    33/M/200lbs/5'9

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  14. Regionals
    1. 265# across felt good
    2. 300# had to drop after failing at 90% @ 325 not sure what's going on there
    3. 6:47 unbroken felt strong
    question...struggling with the Wednesday recovery day. I'm not used to this as the old programming I did was mon wed Fri sat oly/strength with short metcon and tues thurs longer metcons. I feel like I'm losing ground not training Wednesday. am I being stupid here? Just looking for some advice. thank you.

    ReplyDelete
    Replies
    1. Hey bud.
      Understand your concern...
      I wont even spend much time trying to tell you why it is done like that as you can get all that perfectly explained in the training philosophy...
      All I will say is what many guys have said before. The coach here has been training the best guys in the game for years now... Think Spealler:)
      And you can ask any oerson on here who has been following for a while that we all have made amazing progress consistently. The rest days are there for us to recover mentally and physically. By next week when the volume is bumped up again you will appreciate recovery days. Your scores are good... I'll put money on it that within 6or8 weeks you will be very happy with the progress you going to make following this program. It works.

      Delete
    2. Agreed, this programming is the only time I have NEEDED rest days.

      Delete
    3. Thanks yall. I know the programming and reputation is legit. its how I ended up here. just some anxiety with something new. appreciate the feedback.

      Delete
    4. I've asked a couple of questions...
      Just to get the answer a few weeks later in the programming itself:)
      You're a strong fit guy and you're going to do well with this programming.

      Delete
    5. x2 on what 27 said (I need to figure out your real name). If you check the FAQ wednesday itself is not a true rest day, it is active recovery. I usually swim, ride my bike, do a light row at my house, do yoga etc etc etc. Some of these days I actually get my hear rate up. Sundays are rest days eg. no work at all. Mix it up on Wednesdays, do something you wouldn't normally do.

      Delete
  15. Open
    1) 6:21 Sacrificed form, should have taken the extra second to set up better. Lesson learned
    2) Skipped, tweaked back. See above

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  16. Regionals

    1) 245
    2) 280
    3) 7:04...biggest strength ( running) vs biggest weakness (high rep deads)...all deads were UB but definitely slowed the runs to allow that to happen

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  17. open

    1. 9:11 rx - running is a big weakness for me. our 400m run is a little long but that really only adds about 30 secs to my time

    2. 205

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  18. did "Sugar Daddy"
    21-15-9 deadlift 225
    400 m run
    time = 6:30

    then clean & jerk 135,185,225, then EMOM 235 lbs c&j for 5 minutes / 6 reps

    ReplyDelete
  19. OPEN:

    1) "sugar daddy": 7:03 Rx. (420 meter runs). Deadlifts were unbroken. Second and third runs felt like a power walk.

    2) squat clean & jerk: 250# all 5 reps. No misses.

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  20. Open
    1. 8:40 all deads unbroken I rally pushed. Def need to work on my running

    2. 265 felt way better then Tuesday with the c/j

    ReplyDelete
  21. OPEN

    1) 7:30 RX
    Unbroken deadlifts. Paced too much on the run.. Almost sprinted the last 200 meters.

    2) 225# all 5 reps. 1 miss.

    ReplyDelete
  22. OPEN FROM 8/20...

    THE SEVEN - 34:51RX

    ReplyDelete
    Replies
    1. Hey andy,
      I started doing the Open program about 3weeks ago. If you want to get together to hit some of the wods,let me know. Its good for me to get out of the boxand train at other places. We could switch up and do some at takeover and some at oceana?

      Delete
  23. "Sugar Daddy" in 9:09 at globo gym.

    You folks are FREAKS! How do you get sub-7 times with "paced" runs??? I know I lost a little time in transitions between the barbell and indoor track, but y'all are some speedy S.O.B.s!

    ReplyDelete
  24. 1) 225
    2) 255
    3). 7:12 everything UB and felt fast the distance might have thrown off, I did it at home so I transitioned from downstairs to upstairs (stairs sucked) then to the curb for the run. Oh we'll, felt good

    ReplyDelete
  25. 1) 200 across based on a single from Tue.
    2) 7:07. Runs slow in rainy, slippery Portland.

    Started this programming last week. Comparing times is pretty humbling :(...but can only hope to be better than I was yesterday.

    "Black and Blue" 6:06
    "Nuts" 15:30
    "Randy" 2:54
    "Jerry" 23:20
    "The Seven" 25:37 (#115 thruster; PP sub last round of HSPU)
    "Amanda" 6:49

    BP 38/5'11"/195

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  26. This comment has been removed by the author.

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  27. 1) Sugar Daddy - 8:14 Rx'd and unbroken. Should have been faster on the runs.

    2) #155, #175. Currently going to physio for rotator cuff problems. Shoulders could only handle those two. Mobility issues getting more frustrating.

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  28. open
    6.05
    and 200
    new here posting :)
    Been following à week behind but coach Quinn bump us up to shedule

    ReplyDelete
  29. Open

    8:42 @ 185 - taking it easy on back - all broken, no big sets, definitely best deadlift workout for me in a while, so that's good, slowly getting better. Lots of low back/hamstring mobility.

    35/M/180

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  30. 1. 160 across * these felt way better than tuesday...i was only at 80-85% on tuesday cuz i just didnt have it that day..still fatigued from competition.
    2. 195#- easy...think my front squat has gone up!
    3. Sugar Daddy- clean grip (i tried mixed grip at the competition and it became apparent today that that was the culprit for my wrist feeling like shit all week)
    6:10 RX only thing i could do next time is...RUN FASTER lol no transition time...very fast off the bar

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  31. 6:39 RX'd. Broke the deadlifts. Today wasn't my day.

    C&J @ 200

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  32. REGIONALS
    1. Only clean (shoulder feels off) 240
    2. 270
    3. 6:18 @ Rx

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  33. Open:
    1) 9:45 RX, 430m run
    2) 185# across, felt solid on my form. Really drilled the squat.

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  34. Open.
    7:24
    C and j 215
    Did the fs as well 285

    ReplyDelete
  35. Regionals:
    1) 235
    2) 265
    3) Sugar Daddy- 7:52. Running is a goat of mine, for sure!

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  36. 1. 216#
    2. 230# easy
    3. 7:04 back locked on last run. Must be good stuff.

    ReplyDelete
  37. Long time follower, first time posting....just want to say thanks to Ben et. al. for taking the time to put this blog together.

    Reg:
    1. 215#
    2. 265#
    3. 6:19

    ReplyDelete
  38. Elbow felt better but stayed away from jerks, worked on sets of 3s squat cleaning up to #245

    Got 15 reps into the deads and had a shooting lower back pain had to stop...taking the rest of the weekend off I need to recuperate. Enjoy everyone!

    ReplyDelete
  39. Open

    1. 7:28rx deads unbroken, really slow runner

    2. Did pwr cleans and jerks (hip flexor is healing from a pull) 225

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  40. Regionals:

    1. 215 lbs.
    2. 270 lbs.
    3. 7:20

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  41. Open:

    1. 9:56 @ 185#.. wanted to go unbroken on deads.. also want to remeasure distance

    2. 5x1 Squat C&J @ 195#

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  42. Regional
    1. 235x2, 245x3
    2. Did bs 1x2 90% (335#)
    3. 5:52 that hurt. Posterior on final 100meters

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  43. 1) 235 no misses but they didn't feel all that great

    2) 275 felt fine

    3) 6:20 . Waay slow on run 1 .. Each run after got faster but could have shaved some time by going out a bit harder

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  44. C&J @85% 155 no misses
    F squat @85% 195
    Wod: 7:35rx unbroken this may be a pr I'll have to look

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  45. 1. Done @ 285

    2. Did overheads instead @ 245

    3. 9:43 rx plus. Did 315

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  46. Open Program
    1) 7:17 - unbroken on 21 and 9, broke 11-4 in the rd of 15. Runs were all 1:45-ish.
    2) Done at 215 (3 sets) and 220 (2 sets). Felt pretty good.

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  47. OPEN
    1) 9:43 - 1:30 added probably for transition from basement to out to run
    2) 185 - should have gone heavier

    ReplyDelete
  48. Open
    1. 11:37 this trashed my lower back and really tough to run after these. I had to break all sets up which slowed me down a lot (7-7-7, 5-6-4, 3-3-3) This one really crushed me.

    2. 190# all 5 rounds.

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  49. Open

    1) 6:07 RX - DL unbroken
    2) @ 175#

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  50. Open

    1. 7:08
    2. 140 - my jerks need some work...

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  51. regionals
    1) 100kg
    2) 115kg
    3) 6:31

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  52. This comment has been removed by the author.

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  53. 1. 285-- felt alot better today.
    2. 365
    3. "Sugar daddy" 7:00.

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  54. Open
    1) 6:08 went unbroken on deads
    2) 205#

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  55. Open:

    1.) 9:18

    Unbroken on deads ruined runs...turned into walks

    2.) 195#

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  56. Open
    1. 13:57rx - Braved this coming out of a minor back injury. Walked some parts due to side stitches. Must fix breathing!
    2. 115#

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  57. M/25/5'6"/178/Southeast
    Regionals
    1)255
    2)350
    3)6:03 Rx

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  58. open
    1)7:29 deads scale 155lbs is my body weigth and @65%
    2) done 135lbs 85%

    feel great deads 21 unbrouken, 15 broke 8-12, 9 unbroken

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  59. Open
    1- 7:40
    2- 155 kept it light.

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  60. 1) Sq C& J @ 205
    2) Front Sq @ 285
    3) "Sugar Daddy" @ 7:05 Rx

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  61. Open.

    1. 9:17..Man you guys rock

    2. Done at 185.

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  62. Open:
    1. 8:55. Unbroken, but pretty slow.
    2. 150#

    ReplyDelete
  63. Open

    1. 7:05 I did
    2. 205 felt pretty good on jerk

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  64. Open

    1.) 6:00 unbroken dl's
    2.) 215 all these felt great!

    ReplyDelete
  65. Open:

    1. 6:59 unbroken
    2. 130#

    ReplyDelete