Sunday, August 11, 2013

Tuesday 8.13.13

 
Malik.

 2014 REGIONAL & GAMES ATHLETES
MORNING WORKOUT
1.  Bounding
5 attempts to establish a 1RM vertical jump

2.  Pull
8x3 Sumo Deadlift, climbing from a deficit - Stand on 45# plates, hands inside knees, no bouncing or TnG. 

3.  20 Rep Benchmark
20 rep max Clean - Power or squat allowed.  Resting in the front rack is allowed.  No resting on the ground or at the hang.  Every rep must be TnG.

EVENING WORKOUT
1.  Metcon
"The Admiral"
3 RFT:
20 Burpee Pull ups - bar should be about 6" above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20 - games standards.

2.  Rowing
2K Row

2014 OPEN ATHLETES
1.    Metcon
"The Admiral"
3 RFT:
20 Burpee Pull ups - bar should be about 6" above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20 - games standards.

2.  Skills
Tabata Chest to Bar Pull ups, record total score.
Posted by at

105 comments:

  1. UnknownAugust 11, 2013 at 4:33 PM

    Looking strong, Malik! :)

    ReplyDelete
    Replies
    1. AnonymousAugust 13, 2013 at 9:02 PM

      EYAHHHHHHHHH MALIIIIIK! : ) next year, buddy... teen's comp!

      Delete
  2. tbAugust 12, 2013 at 6:06 PM

    Front squats from ground or rack?

    ReplyDelete
  3. AnonymousAugust 12, 2013 at 6:20 PM

    Got 18:37 back in January when we did "The Admiral" -- excited to see improvement tomorrow! :)

    ReplyDelete
  4. DanAugust 12, 2013 at 6:36 PM

    Is the vertical jump a box jump or jumping to reach a target?

    -Dan

    ReplyDelete
    Replies
    1. Cheryl NassoAugust 13, 2013 at 5:22 AM

      max height vertical jump...i am using the distance outside of arms reach...lol i googled it...so if my max reach is say 6'2 and i jump and touch a target that is 7'2"; then my vertical record would be 1 foot

      Delete
  5. UnknownAugust 12, 2013 at 8:14 PM

    OPEN

    1. 16:30 - not happy with this. had to break up front squats into sets of 5

    2. 45 C2B

    ReplyDelete
  6. Philipp RauscherAugust 13, 2013 at 12:32 AM

    Oh my god! Worst performance EVER!!!

    1. 21:38
    2. 65 C2B

    ReplyDelete
  7. JasonAugust 13, 2013 at 3:13 AM

    OPEN
    1) 24:46 - quit before I started on this one. Glad to have finished but I didn't mentally give myself a chance today.

    ReplyDelete
    Replies
    1. UnknownAugust 13, 2013 at 6:26 AM

      I'm right there with you brother. Haha after the first 10 burpees I was having some serious doubts about finishing!

      Delete
    2. JasonAugust 13, 2013 at 6:04 PM

      Yeah. When I started I planned on just doing two rounds. Lol. Not a good mindset!

      Delete
  8. AnonymousAugust 13, 2013 at 3:40 AM


    1. Bounding- Best was 10'3''

    2. Pull
    8x3 Sumo Deadlift- 135-225-315-325, 335, (had to take it back down for was breaking down), 315, 315, 315

    3. 20 Rep Benchmark- Gamed it totally wrong, did 135 for the first set of 20, got it too easy. Put on 185 and failed on 12. I have 185+ next time.


    1. Metcon
    "The Admiral"- 12:40

    2. Rowing- 7:12 (This was everything I had, was gassed after the workout)

    ReplyDelete
    Replies
    1. UnknownAugust 13, 2013 at 4:58 AM

      solid work brotha

      Delete
    2. AnonymousAugust 13, 2013 at 5:08 AM

      Thank you sir.

      Delete
    3. AnonymousAugust 13, 2013 at 5:15 PM

      Blazing metcon nice work man

      Delete
    4. AnonymousAugust 13, 2013 at 6:14 PM

      Thanks man, for some reason I've excelled on the workouts with Front Squats even though they are not a personal favorite of mine.

      Delete
  9. UnknownAugust 13, 2013 at 3:41 AM

    Open
    1. 20:51 rx
    2. 36 reps ctb

    ReplyDelete
  10. UnknownAugust 13, 2013 at 3:47 AM

    1) done.

    2) 154//242/308/330/352/374/396/407

    3) 143. Should have gone for 150 or 155.

    4) 18.05.

    ReplyDelete
    Replies
    1. AnonymousAugust 13, 2013 at 5:10 AM

      dude, 407 is massive on those sumo's, nice work

      Delete
  11. UnknownAugust 13, 2013 at 4:22 AM

    Reg am
    1.done -will measure later but just over 18" approx.
    2. 165,235,285 6 times
    3. 115. I had maybe 5-10lbs more left.

    ReplyDelete
  12. UnknownAugust 13, 2013 at 5:01 AM

    What is the work to rest ratio for the c2b tabats

    ReplyDelete
  13. UnknownAugust 13, 2013 at 5:34 AM

    Regionals:

    Morning
    1. Vertical - 29", 29", 30.5", 30", 31"
    2. 185, 225, 245, 285, 315, 365, 385, 405
    3. 185 - All Power Cleans - Some rest in front rack.

    ReplyDelete
    Replies
    1. UnknownAugust 13, 2013 at 7:19 PM

      Evening

      4. 15:29 RX
      5. No rower tonight. Rode the Airdyne.

      Delete
  14. Cheryl NassoAugust 13, 2013 at 6:31 AM

    A.M.
    1. 20"
    2. 235x5 4 sets 245 x 1 set 255x3 sets
    3. 135 (18 reps)

    ReplyDelete
    Replies
    1. Cheryl NassoAugust 13, 2013 at 1:31 PM

      P.M.
      The Admiral- 12:40...Bar was around 6" out of reach but had to step up onto 2 45# plates...all my bars either require boxes or they were too low.

      Row 2k 8:20.2 i had nothing in me for this...my legs are done...lol they were done before i started today...something about those damn pistols yesterday...glad i stopped at 75 each leg...now i know what Matt Chan was talking about...well..kinda...lol

      Delete
    2. Cheryl NassoAugust 13, 2013 at 1:31 PM

      my 2k PR is 7:32

      Delete
  15. AnonymousAugust 13, 2013 at 6:35 AM

    open

    1. one of the worst wod so far. RX first round and lowered the weight to 60kg second and third round. Had lower back pain after first round so i only did 10 front squats last round. ~30 minutes :(

    2. 38 reps (6-6-5-4-4-4-4-5)

    ReplyDelete
  16. Chris M.August 13, 2013 at 6:52 AM

    OPEN
    1. The Admiral - 19:01 Rx'd (0:39 PR)
    2. C2B - 42 (5-5-5-5-5-5-6-6)

    ReplyDelete
  17. UnknownAugust 13, 2013 at 6:54 AM

    Opens

    1. 22:41 Rx
    2. 35c2b

    ReplyDelete
  18. UnknownAugust 13, 2013 at 7:05 AM

    Open:

    1) 21:34

    2) 45 reps

    Feel like s#!+ today.

    ReplyDelete
  19. Ali GAugust 13, 2013 at 7:16 AM

    Open

    1. 18:24 RX
    2. 36 reps

    ReplyDelete
  20. UnknownAugust 13, 2013 at 7:27 AM

    Regional
    1) did not attempts
    2) 185/205/225/245/275/295/315/335
    3) 135# 20 BM
    4) Metcon - 15:48 scaled burpee pull ups to just burpees. Rx'd Fronts and BJ's.
    5) No Rowing! Gym doesn't have rower.

    ReplyDelete
  21. UnknownAugust 13, 2013 at 7:48 AM

    Regionals:

    1. 22.5"
    2. 135,185,235,285,300,310,330,345
    3. 156 lbs.
    4. 17:07
    5. 7:19.9

    ReplyDelete
  22. UnknownAugust 13, 2013 at 7:50 AM

    * AM SESSION *

    1) Done

    2) 275, 285, 295, 315, 325, 335, 345, 360

    3) 135, 155 - first time doing this, start higher next time

    ReplyDelete
  23. UnknownAugust 13, 2013 at 7:57 AM

    Master Open
    21:00 rx
    43 tabata ctb

    ReplyDelete
  24. UnknownAugust 13, 2013 at 8:09 AM

    Open
    1. 15:53
    2. 62
    Was really happy with how I felt today did way better then I though I would. The squats were the worst had to break it up every time 15 and 5 on 1st round 10 and 10 2nd then sets of 5 in the last. This programming is really working for me.

    ReplyDelete
  25. UnknownAugust 13, 2013 at 8:19 AM

    OPEN:

    1. 22:46

    Never thought I'd find myself looking forward to box jumps, but it happened.

    ReplyDelete
    Replies
    1. Cheryl NassoAugust 13, 2013 at 1:00 PM

      ha!i thought the same thing! i normally am so clumsy on box jumps...this was the first wod in a while...where the box jumps came easy...which is rare for me after squats.

      Delete
  26. WillemAugust 13, 2013 at 8:55 AM

    2) Started at 225 and last set 360
    3) 155 Done
    4) 20:30
    5) 7:17 Took it easy...

    Rest day needed.

    ReplyDelete
  27. Seth LainoAugust 13, 2013 at 9:07 AM

    Morning Work

    1. 36"
    2. 405#
    3. 135#

    ReplyDelete
    Replies
    1. UnknownAugust 13, 2013 at 11:23 AM

      Dude nice vertical!

      Delete
    2. Seth LainoAugust 13, 2013 at 5:43 PM

      Thanks Gabriel! Vert is one of the only things I do well.

      Evening work

      17:52. Ouch

      Delete
  28. Alex AbanavasAugust 13, 2013 at 9:39 AM

    Open

    26:20 Yike!!! No excuses, just need to work harder

    ReplyDelete
  29. AnonymousAugust 13, 2013 at 10:08 AM

    Open

    1.15:25! My time in January was 18:37. If that isn't some progress, I don't know what is!! :) :)

    2. Doing later - had to watch my high school girls kick butt in the strength portion of their tryouts (I have been coaching strength and conditioning for high school girls since January). They are amazing.

    ReplyDelete
  30. ShaneHAugust 13, 2013 at 10:34 AM

    ....feeling very beat up from the last few days (did a Spartan on Sunday), so we both decided to just roll and stretch for an hour today and then just do the 2k. We always seem to not make time for the rowing and it's such low impact we figured it would be OK.

    2K row: 6:49.5... ouch! Maintained a 1:43 pace pretty much from the first pull to the last, no sprint in either end.

    Still looking forward to an active recovery day tomorrow, then back at it on schedule on Thursday.

    ReplyDelete
    Replies
    1. ShaneHAugust 13, 2013 at 11:00 AM

      Note: This would be a 2K PR since high school 17 years ago when sub 7:00 was mandatory for varsity and if I remember sub 6:30 was how to get in the heavyweight boat.....this is part of the reason I avoid the rower...I'm decent at it from muscle memory so I don't NEED to practice as much (compared to mortals)....but the real reason is that it was always torture to be on a rower because it was a test with immediate consequences(second varsity boat). It's amazing how head games from that long ago can still haunt.

      Delete
  31. UnknownAugust 13, 2013 at 10:44 AM

    regional - had to do everything in one, 2-hour session
    1. Bounding
    20 inches

    2. 8x3 Sumo Deadlift
    215, 225, 235, 245, 255, 265, 275, 275

    3. 20 Rep Benchmark
    105#...did 115# for 14, but couldn't hang on

    4. Metcon 18:28

    5. row 8:21...had nothing left in the tank for this one

    ReplyDelete
  32. sisuAugust 13, 2013 at 10:48 AM

    Open:
    1) 35'19 Rx. Felt like I'm dying through the squats.
    2) 26

    ReplyDelete
  33. UnknownAugust 13, 2013 at 11:21 AM

    REGIONALS (slightly strained right trapezius )
    AM Session
    1. 27"
    2. 255 for all 8 sets
    3. 165 for 12, rested and got 145 for 20 (definitely gonna go heavier when my neck is feeling better)

    ReplyDelete
  34. UnknownAugust 13, 2013 at 11:22 AM

    Open
    1) 26'29"
    2) 45

    ReplyDelete
  35. John PavlicAugust 13, 2013 at 12:22 PM

    Open

    1. 28:55
    Not Rx'd, as my pull-up bar is only about 1 to 2" above my reach and I took the bar from the rack for the front squat to protect my shoulder that is still a little tweaked (painful to clean or snatch right now). Lower bar allowed me to do the pull-ups without shoulder pain. This wod kicked my butt!
    2. Skipped due to shoulder issue

    ReplyDelete
  36. UnknownAugust 13, 2013 at 2:01 PM

    Regionals
    First time doing this wod: 15:34

    ReplyDelete
  37. Bussom36August 13, 2013 at 2:01 PM

    Open
    1. 15:17- huge PR! I did this back in jan w/135# & used a rack- 16:34(I believe in Ben!)
    2. 57 -butterflied 4 sets

    ReplyDelete
  38. Mike BurnesAugust 13, 2013 at 2:30 PM

    Open
    1) 21:23
    2) 33, all butterfly after Jon Moreno talked me into sticking with it to get better at them. Thanks buddy, great WODing with you as always!

    ReplyDelete
    Replies
    1. AnonymousAugust 13, 2013 at 5:14 PM

      Did good man, always a fun time!

      Delete
  39. UnknownAugust 13, 2013 at 2:32 PM

    Open
    1. 18:51 rx'd
    2. 60 reps

    ReplyDelete
  40. UnknownAugust 13, 2013 at 2:47 PM

    * PM SESSION *

    "The Admiral" - 15:03 (first 2 squat sets 15/5, last UB)

    2K Row = 6:58

    ReplyDelete
  41. Jeff B.August 13, 2013 at 3:14 PM

    1) Admiral - 20.36 - did 9ft pull-up target, very rough on the 230lb dudes.
    2) 8x3 Sumo DL - 345#, really enjoyed these, slow and controlled working on hamstring tension.
    3) CTB Tabata - 7 for the first 7 rounds, then 6 so 55 total

    ReplyDelete
  42. ErikAugust 13, 2013 at 3:38 PM

    First time doing this programming. Masters Division 47 year old male, 6 feet tall and 195 lbs.

    Admiral 21:?? using 115 # fs
    39 ctb.

    ReplyDelete
  43. Tim AlbertAugust 13, 2013 at 3:41 PM

    Regionals
    1) 30"
    2) Worked up to 385
    3) 155- got more for next time
    4) 16:32
    5) 7:40 legs feeling it today
    Only had time for one today, get it all in!

    ReplyDelete
  44. tbAugust 13, 2013 at 3:48 PM

    Open/Masters (43)

    WoW!!!

    1) 20:54
    Did games standard, used the step-up method and stayed consistent with the box jumps (really step-ups)
    First set of 20 F.S. was 12/8, second was 15/5, then last was 8/7/5...
    I need to push further on these, but that second set...after the 15 I bet I rested 45 seconds before even thinking of picking up the bar again...

    2) 60

    ReplyDelete
    Replies
    1. tbAugust 13, 2013 at 3:49 PM

      BTW ~ Kipping pull ups...I have no butterfly!

      Delete
  45. UnknownAugust 13, 2013 at 4:54 PM

    Open
    1) 23:32
    2) 47

    ReplyDelete
  46. Ryan Grage August 13, 2013 at 5:01 PM

    open
    1-15:54 rx
    12/8 on front squats all three rounds minimal rest inbetween
    2-unable to complete bc of timing with kids activities will do tomorrow as i need the chest to bar work.

    ReplyDelete
  47. AnonymousAugust 13, 2013 at 5:13 PM

    1.) Did a complex: 1 snatch push press + 1 o.h.s + 1 snatch balance...hit #155 missed balance at #175, much needed work there.

    2.) The admiral = 15:34...not completely happy, I'm good at pull ups and burpees just not burpee pull ups haha

    3.) 69 c2b pull ups

    Great training with Burnes at SOBO per usual!

    ReplyDelete
  48. UnknownAugust 13, 2013 at 5:38 PM

    1. 29'5- i suck
    2. 315,365,405 for the remainder
    3. 205#- could have done more
    4. 14:48 rx
    5. 6:52 2k. this felt "good"

    ReplyDelete
    Replies
    1. AnonymousAugust 13, 2013 at 5:55 PM

      405 on those sumos is pretty impressive, I have a decent DL and standing on the plates killed it for me. Nice work.

      Delete
    2. UnknownAugust 13, 2013 at 7:07 PM

      thanks man. Sumo's feel better to me man. i hate regular deadlift haha

      Delete
  49. Jesse SuessAugust 13, 2013 at 6:01 PM

    Open
    1- 19:05

    2- 17,15,5,5,5,4,4,5=60

    ReplyDelete
  50. Alex CAugust 13, 2013 at 6:13 PM

    Really not mentally in it today.

    1) Not sure how high, no tape measure around. Will measure later.
    2) 225-255-275-285-290-300-305-315
    3) Got 10 reps at 145 and had to stop. Tweaked my wrist during Mr. Perfect. Having trouble in the front rack.
    4) Metcon - Got 6 front squats into the 2nd round and decided to call it. Don't think I've ever given up mid-wod before. Wrist was on fire and I was just mentally checked out.

    Looking forward to coming back fresh on Thursday.

    ReplyDelete
  51. UnknownAugust 13, 2013 at 6:15 PM

    Open:

    1.)23:59

    Strategy to do sets of 5 with minimal rest but turned into moderate rest relatively quick.

    2.) 51

    ReplyDelete
  52. UnknownAugust 13, 2013 at 6:27 PM

    1) 29:18 rx

    2) 20 total. I do them pretty strict... Or as Ethan Walter would say... Very strict. Need to work on bigger kip.

    ReplyDelete
  53. UnknownAugust 13, 2013 at 7:04 PM

    Metcon 24:19 Box Jumps were good, Burpees were okay...Front Squats killed me

    Both Rowers screens are broken at Below Average Joe's so I rowed for 9 minutes.

    C2B--44...I do not have a Butterfly Kip for C2B

    Cuz

    ReplyDelete
  54. NikiAugust 13, 2013 at 7:33 PM

    Open
    My first workout with y'all!
    Rx'd in 19:57

    ReplyDelete
  55. UnknownAugust 13, 2013 at 7:33 PM

    MORNING WORKOUT
    1. Bounding
    1RM vertical jump: 17.5 inches.
    2. Pull
    8×3 Sumo Deadlift, climbing from a deficit - Stand on 45# plates, hands inside knees, no bouncing or TnG.
    135/185/295/205/225/235/245/255
    3. 20 Rep Benchmark.
    20 rep max Clean - Power of squat allowed. Resting in the front rack is allowed. No resting on the ground or at the hang. Every rep must be TnG.
    110- all power cleans, probably had 5ish more pounds in me.

    EVENING WORKOUT

    1. Metcon
    “The Admiral”
    3 RFT:
    20 Burpee Pull ups - bar should be about 6″ above max reach.
    20 Front Squats, 155/105.
    20 Box Jumps, 24/20 - games standards.
    17:29rx FS (12/8, 10/6/4, 10/6/4).
    2. Rowing

    2K Row- 9:23.2 of torture.
    couldn't move any faster lol

    ReplyDelete
  56. AnonymousAugust 13, 2013 at 8:58 PM

    got to the gym too late to do anything before class today. AND my ass parts were KILLING ME after yesterday's pistol adventure. so i spent some time doing extra mobility pre.

    "the admiral" 13:48 Rx... paced a little too slowly. waited seconds (which was probably longer) before picking up the bar post burpees. step downs on the BJs. lots of caveats. 1:30 slower than last time's 12:18.

    20 RM clean: 115# all PCLN. first time ever doing this. grip goes fast even with light weight.

    deads, vert and 2k row tomorrow... in the office.

    got home and took the loveliest ice bath. bribed myself into it with cheez its. "oops. some cheez its fell in this big freezing tub full of ice... maybe i should dive in there and rescue them!"

    ReplyDelete
  57. RickAugust 13, 2013 at 9:12 PM

    Open.

    1. 17:06...I hate burpee pullups

    2. 47, not pretty.

    ReplyDelete
  58. UnknownAugust 13, 2013 at 9:54 PM

    Haven't posted in a few days. But I have been mostly keeping up.

    The Admiral - 21:00. Did burpee c2bs instead because my bar was at hand height. Compare to 25:something back in January, happy with the improvement. Tough as hell wod though.

    Didn't have time for tabata c2bs...

    ReplyDelete
  59. UnknownAugust 13, 2013 at 10:08 PM

    Open
    25:11
    39 (butterfly)

    Wasnt feeling 100% - recovering from jet lag.

    ReplyDelete
  60. Kirez ReynoldsAugust 14, 2013 at 12:53 AM

    OPEN
    "The Admiral"
    time = 17:48

    tabata chest-to-bar pullups...
    first time doing this, started with a humble pace and was lucky I did...
    4-5-6-7-6-5-4-6 = 43

    ReplyDelete
  61. UnknownAugust 14, 2013 at 12:59 AM

    1) 17:40
    2) 48

    ReplyDelete
  62. Erica JAugust 14, 2013 at 3:20 AM

    Open
    1. 15:12 with 85# f squat
    2. 48

    ReplyDelete
  63. UnknownAugust 14, 2013 at 5:06 AM

    Hey Ben I'm Sammy and have been following your programming religiously since december last year. Came in to your programming with the goal of making regionals in my first open which happened!Qualified and went to regionals (which was my first taste of an individual competition!) and ended up 24th overall..came out of the weekend with a burning passion to improve, re qualify and place in the top ten in the open and regionals come next year! I train everyday with my coach kelly we love your stuff! :)

    1. Bounding
    1RM: 3.04M

    2. Pull
    We did 1RM deadlifts today in normal box training:
    1 RM: 319

    3. 20 Rep Benchmark
    20RM: 132

    EVENING WORKOUT
    1. Metcon
    "The Admiral"
    3 RFT:
    20 Burpee Pull ups - bar should be about 6" above max reach
    20 Front Squats 110
    20 Box Jumps 24 inch box

    2. Rowing
    2K Row: 7:50

    ReplyDelete
  64. AnonymousAugust 14, 2013 at 5:12 AM

    Metcon: 18:22 rx'd. Not my day

    Pull-ups: 36

    ReplyDelete
  65. UnknownAugust 14, 2013 at 5:21 AM

    Open Program
    1) 18:05 - front squats really got tough staying upright. Overall happy with this time though.
    2) 47 total

    ReplyDelete
  66. Andrew CarcichAugust 14, 2013 at 6:25 AM

    Vertical Jump 29.5"

    20 RM Power Clean w/ 185# (Grip strength is not good enough; Got 7 then got 10)

    "ADMIRAL" = MISERABLE
    Rx'd = 21:52

    Row 2k (FELT GOOD)
    7:31

    ReplyDelete
  67. stephen/37/195August 14, 2013 at 6:39 AM

    Open
    1. 24:30 mental game was not there after round 1
    2. 37 I need to learn how to butterfly my ctb

    looking forward to a day of recovery

    ReplyDelete
  68. Brian LAugust 14, 2013 at 7:54 AM

    Admiral- 17:48 @ 135#

    Tabata C2B- 50reps

    ReplyDelete
  69. Mike JacksonAugust 14, 2013 at 8:11 AM

    Regional Morning done at night

    Vert - 26.5", 27", 26.5" 27", 27.5"
    2 foot tack off straight up. No steps.

    Being a vball player in the day I wasn't happy with this. A few attack approaches changed the numbers a but lol
    35", 36.5".... And I was satisfied

    Sumo Rx Deficit - 1st time doing these
    135, 185, 225, 255, 315, 335, 355, 385.
    Back was solid. My standard dead is 465 so I'm now curious to see what I can pull sumo style

    20 PC - 185# a sweaty slip or two but was immediately back on it. Peeled my thumb on hook grip. I stopped being a bitch baby, taped up and started again

    ReplyDelete
  70. ilya.bruklichAugust 14, 2013 at 8:59 AM

    "The Admiral": 24:27 with 135#
    C2B: 45

    ReplyDelete
  71. AnonymousAugust 14, 2013 at 10:15 AM

    Open

    1) 15:27 rx (step-downs)
    2) 42. I wanted to test where I'd hit the wall by going all-out.

    ReplyDelete
  72. AnonymousAugust 14, 2013 at 11:41 AM

    MORNING WORKOUT

    1. Bounding
    5 attempts to establish a 1RM vertical jump

    27.5"

    2. Pull
    8x3 Sumo Deadlift, climbing from a deficit - Stand on 45# plates, hands inside knees, no bouncing or TnG.

    315,315,335,355,355,355,355,315

    3. 20 Rep Benchmark
    20 rep max Clean - Power or squat allowed. Resting in the front rack is allowed. No resting on the ground or at the hang. Every rep must be TnG.

    115x20, 135x30. First time doing these. Grip was gone from 1st set. Will go heavier next time.

    Rested 4hrs.

    EVENING WORKOUT
    1. Metcon
    "The Admiral"
    3 RFT:
    20 Burpee Pull ups - bar should be about 6" above max reach
    20 Front Squats, 155/105
    20 Box Jumps, 24/20 - games standards.

    13:58 Rx'd. Step downs. Saw little baby jesus at the end.

    2. Rowing
    2K Row

    7:08. Pr is 6:55.

    ReplyDelete
  73. armen.August 14, 2013 at 1:35 PM

    "The Admiral" 19:02.

    ReplyDelete
  74. ClaytonAugust 14, 2013 at 2:02 PM

    Open
    1) 14:04 @ 125#
    2) 60

    ReplyDelete
  75. UnknownAugust 14, 2013 at 2:16 PM

    open

    1-28:15 135# muy pesado para mi
    1- DNF

    ReplyDelete
  76. UnknownAugust 14, 2013 at 2:19 PM

    Open

    1) 15:29 135#
    2) 53

    ReplyDelete
  77. UnknownAugust 14, 2013 at 5:51 PM

    1). High? I used nature so I don't have the measurement
    2) 225, 275, 315, 315, 335, 355, 355, 365
    3). 155 no drops and no pauses in the hang. For those that did 205 unbroken you're in a different league...well done
    4). 13:04.
    5). 7:10

    ReplyDelete
  78. Training_DaveAugust 16, 2013 at 7:27 AM

    Legs felt like garage today. front squat (squatting in general) are my arch nemesis.

    Admiral
    19:14 with 135# FS. Started with 155# but realized it wouldn't have been condition but a winded strength session. glad i switched.
    burpee pull-ups and box jumps were smooth and almost easy.

    another day down... one more closer to my goals!

    ReplyDelete

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