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
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%
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.
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%
"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%
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.
ReplyDelete"Amanda" - 9:58rx
snatch complex - 115#
Back Squat 3rm - 315#
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.
ReplyDelete1. 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.
Had to do this one early. The wife and I will be traveling on Friday.
ReplyDelete1) 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
OPEN:
ReplyDelete1) 7:45min - Unbroken DLs
2) 85kg
1. 5 x 1, OTM at 85%- Done with 245, for some reason I missed my first jerk.
ReplyDeleteTrue 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
That's a rediculous PR! 30 pounds in a clean is huge! Congrats.
DeleteThanks brother.
DeleteRegionals
ReplyDelete1. Done at 185lbs
2. Done at 210lbs
3. "Sugar Daddy" in 8:25. Everything felt so slow this morning
Open
ReplyDelete1. 6:42
2. 245#- felt good driving out of the hole
1) 215#
ReplyDelete2) 300#
3) 6:34 (unbroken on the deads, paced the runs so I could get right back on the bar)
Reg:
ReplyDelete1. 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.
Went on vacation and then got overwhelmed with work, but back at it now.
ReplyDeleteOPEN
1) 8:44, high rep deads always get me and my runs felt slow. No excuses though, just need to work harder.
2) 195
1) 225
ReplyDelete2) 295
3) 7:30
Nice work man.
Deleteregional
ReplyDelete1) 135
2) 165
3) 6:49
Open:
ReplyDelete8:43 unbroken
Open
ReplyDelete1. 7:08
2. 120#
opens
ReplyDelete1. 9:54
2. 120#
Open
ReplyDelete1) 8'40"
2) 70kg
1) C&J - 195
ReplyDelete2) front squat - 215
3) metcon - 8:24. Little slow on runs
Open:
ReplyDelete1) 7:27 Rx
2) 225# across
33/M/200lbs/5'9
Open:
ReplyDelete1) 7:27 Rx
2) 225# across
33/M/200lbs/5'9
Regionals
ReplyDelete1. 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.
Hey bud.
DeleteUnderstand 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.
Agreed, this programming is the only time I have NEEDED rest days.
DeleteThanks yall. I know the programming and reputation is legit. its how I ended up here. just some anxiety with something new. appreciate the feedback.
DeleteI've asked a couple of questions...
DeleteJust 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.
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.
DeleteOpen
ReplyDelete1) 6:21 Sacrificed form, should have taken the extra second to set up better. Lesson learned
2) Skipped, tweaked back. See above
Regionals
ReplyDelete1) 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
open
ReplyDelete1. 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
did "Sugar Daddy"
ReplyDelete21-15-9 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
OPEN:
ReplyDelete1) "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.
Open
ReplyDelete1. 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
OPEN
ReplyDelete1) 7:30 RX
Unbroken deadlifts. Paced too much on the run.. Almost sprinted the last 200 meters.
2) 225# all 5 reps. 1 miss.
OPEN FROM 8/20...
ReplyDeleteTHE SEVEN - 34:51RX
Hey andy,
DeleteI 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?
1) 6:53
ReplyDelete2) 100kg
"Sugar Daddy" in 9:09 at globo gym.
ReplyDeleteYou 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!
1) 225
ReplyDelete2) 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
Open
ReplyDelete1. 10:55
2. Done at 95#
1) 200 across based on a single from Tue.
ReplyDelete2) 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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ReplyDelete1) Sugar Daddy - 8:14 Rx'd and unbroken. Should have been faster on the runs.
ReplyDelete2) #155, #175. Currently going to physio for rotator cuff problems. Shoulders could only handle those two. Mobility issues getting more frustrating.
open
ReplyDelete6.05
and 200
new here posting :)
Been following à week behind but coach Quinn bump us up to shedule
Open:
ReplyDelete1) 7:51 RX
2) 175#
Open
ReplyDelete8:42 @ 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
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.
ReplyDelete2. 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
REG:
ReplyDelete1) 220#
2) 315#
3) 6:56
6:39 RX'd. Broke the deadlifts. Today wasn't my day.
ReplyDeleteC&J @ 200
REGIONALS
ReplyDelete1. Only clean (shoulder feels off) 240
2. 270
3. 6:18 @ Rx
Open:
ReplyDelete1) 9:45 RX, 430m run
2) 185# across, felt solid on my form. Really drilled the squat.
Open.
ReplyDelete7:24
C and j 215
Did the fs as well 285
Open
ReplyDelete1) 7:06
2) 245#
Open
ReplyDelete1. 7:03
2. 225#
Regionals:
ReplyDelete1) 235
2) 265
3) Sugar Daddy- 7:52. Running is a goat of mine, for sure!
Open
ReplyDelete1) 7:47
2) 210 lbs
Long time follower, first time posting....just want to say thanks to Ben et. al. for taking the time to put this blog together.
ReplyDeleteReg:
1. 215#
2. 265#
3. 6:19
Elbow felt better but stayed away from jerks, worked on sets of 3s squat cleaning up to #245
ReplyDeleteGot 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!
Open
ReplyDelete1. 7:28rx deads unbroken, really slow runner
2. Did pwr cleans and jerks (hip flexor is healing from a pull) 225
Regionals:
ReplyDelete1. 215 lbs.
2. 270 lbs.
3. 7:20
Open:
ReplyDelete1. 9:56 @ 185#.. wanted to go unbroken on deads.. also want to remeasure distance
2. 5x1 Squat C&J @ 195#
Regional
ReplyDelete1. 235x2, 245x3
2. Did bs 1x2 90% (335#)
3. 5:52 that hurt. Posterior on final 100meters
1) 235 no misses but they didn't feel all that great
ReplyDelete2) 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
C&J @85% 155 no misses
ReplyDeleteF squat @85% 195
Wod: 7:35rx unbroken this may be a pr I'll have to look
1. Done @ 285
ReplyDelete2. Did overheads instead @ 245
3. 9:43 rx plus. Did 315
Open Program
ReplyDelete1) 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.
OPEN
ReplyDelete1) 9:43 - 1:30 added probably for transition from basement to out to run
2) 185 - should have gone heavier
Open
ReplyDelete1. 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.
Open
ReplyDelete1) 6:07 RX - DL unbroken
2) @ 175#
Open
ReplyDelete1. 7:08
2. 140 - my jerks need some work...
regionals
ReplyDelete1) 100kg
2) 115kg
3) 6:31
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDelete1. 7:49 Rx
2. 135
1. 285-- felt alot better today.
ReplyDelete2. 365
3. "Sugar daddy" 7:00.
Open
ReplyDelete1) 6:08 went unbroken on deads
2) 205#
Open:
ReplyDelete1.) 9:18
Unbroken on deads ruined runs...turned into walks
2.) 195#
Open
ReplyDelete1. 13:57rx - Braved this coming out of a minor back injury. Walked some parts due to side stitches. Must fix breathing!
2. 115#
M/25/5'6"/178/Southeast
ReplyDeleteRegionals
1)255
2)350
3)6:03 Rx
open
ReplyDelete1)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
1) 8:39 Rx
ReplyDelete2) 120# otm
Open
ReplyDelete1- 7:40
2- 155 kept it light.
1) Sq C& J @ 205
ReplyDelete2) Front Sq @ 285
3) "Sugar Daddy" @ 7:05 Rx
Open.
ReplyDelete1. 9:17..Man you guys rock
2. Done at 185.
Open:
ReplyDelete1. 8:55. Unbroken, but pretty slow.
2. 150#
Open
ReplyDelete1. 7:05 I did
2. 205 felt pretty good on jerk
Open
ReplyDelete1.) 6:00 unbroken dl's
2.) 215 all these felt great!
Open:
ReplyDelete1. 6:59 unbroken
2. 130#