Wednesday, September 11, 2013

Friday 9.13.13

Jon Pera. 

2014 REGIONAL ATHLETES
1.  Pulls
4 x 6 Good Mornings, climbing

2.  Odd Objects/Movements
"Lipson Test"
For time:
400m Sled Pull, Bodyweight

3.  Metcon
1.  AMRAP 5:
10 Box Jumps, 24/20 - games standards.
10 GHDSU
10 OHS, 95/65

Rest 5 minutes

2.  AMRAP 5:
10 TTB
10 Ring Dips
10 KBS, 53/35

4.  Rowing
5 x 500m, 2 min rest

2014 OPEN ATHLETES
1.  Metcon
"Tosh"
3 RFT:
Run 200m, Rest equal time
Run 400m, Rest equal time
Run 600m, Rest equal time

2.  Skills
OTM x 12:
Odd:  3-5 Muscle ups
Even:  4-6 Squat Therapy 

63 comments:

  1. This comment has been removed by a blog administrator.

    ReplyDelete
  2. Just confirming that the rest 1:1 between runs.
    If 200m takes 25sec then rest 25sec then start 400m.
    If 400m takes 1m then rest 1m then start 600m
    If 600m takes 3m then rest 3m then start next round...?

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  3. For the lipson test, is the weight ur body weight plus the weight of the sled, or total between sled weight and weights equals body weight? I'll have to rig something up to pull one of the prowlers.

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  4. Good mornings @ 70kg,75kg,80kg,85kg
    Lipson test @ 100kg 5x 20kg plates @ 15:51...... killer ;)
    amrap 1= 3 complete rounds and 4 OHS
    amrap 2= 3 complete rounds 7 kbs
    row times
    1:35x4
    1:36x1

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  5. No good day :-(

    1) Good mornings @ 70kg/80kg/90kg/100kg
    2) No sled available, snatch grip deadlift instead
    3) AMRAP1 = exactly 4 rounds; AMRAP2 = 3 rounds + 4 Ring Dips
    4) No concept2 available

    So I could only do the GM's and Metcon today and practiced the snatch grip DL.

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  6. We did the running wod at a local park. It was challenging. It took us approx 34min.
    Loved the 200m sprint. Struggled on the 400m sprint.

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  7. Not sure if this is body weight added to the sled or total is body weight. We have 100# dog sleds. Another 185 sounds brutal.

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  8. I'm not sure if the lipson test made me more of a man or stole some of my manhood from me!

    A) 135
    B) 20:30 (180# on a 100# rogue dog sled)

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  9. Good luck Jeremy Pace and Joey K for your comps this weekend! Looking forward to hear how it went!!

    1) 135-165
    2)-
    3) 1. 3Rnds 10bj
    2. 2Rnds 8dips no fun...

    4) 1:36
    1:39
    1:41
    1:44
    1:45
    1:41

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  10. Reg:

    1. 135,165,185,205

    2. 8:37 with 195 (my weight) stacked on a small Rogue sled.....that was intense, first my quads said no, then my lower back, they both subsided, then my lower calves suffered the worst. Small (10m) hill on the 200 loop that I did twice, had to jerk it up the hill....other than that it was a steady slog.

    3. 3 rounds even then,
    4 rounds, 10ttb,10ring,3kbs

    4. Sled took a lot out of me, just couldn't...did 5 min easy row.

    ReplyDelete
    Replies
    1. Did this row today (Saturday) instead of the sprints.

      1:33.9
      1:34.3
      1:39.6
      1:39.8
      1:38.5

      Delete
  11. Open
    1) 23:55 Did this by myself this morning at our box not on a track. It was rough.
    Round 1: 38 sec / 1:23 / 2:12
    Round 2: 42 sec / 1:28 / 2:21
    Round 3: 43 sec / 1:25 / 2:18

    2) 3 MU / 5 squat therapy

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  12. Open
    1. "Tosh Sprints"
    R1 - 0:35 / 1:25 / 2:09
    R2 - 0:37 / 1:20 / 2:10
    R3 - 0:36 / 1:18 / 2:06

    2. 4 MU / 5 Squat therapy

    Fun to run.

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  13. Open
    1. 24:17

    2. 2MU / 5 Squat Therapy

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  14. Regionals (not my choice, teammates pulling me along)
    1. 6-6-6-6 good morning = 135,155,165,185
    2. sled pull @ 210 lbs x 400m = 4:22
    3. 1. DNF after 24 reps, subbed burpees, push press, GHDSU for 68 total reps
    3.2. 3+4 = 94 reps, unbroken on TTB & KBS, heavily broken on ring dips
    4. 5x500 meter row, 1:43,1:44,1:44,1:45,1:46



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  15. 1. 145 across
    2. Done
    3. sub ghd for abmat situp 3rnds+20reps
    4. 4rnds+21reps
    5. not today

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  16. Open
    "Tosh": 30:03. Times would have been better but the only course at our box has a 100m hill with a STEEP incline at the very beginning. So definitely not fun or easy.
    SKILL: 5 M.U
    6 Squat Therapy

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  17. open

    1. 200m: 30s - 33s- 32s, 400m: 80s - 89s - 88s, 600m: 130s - 140s - 137s

    2. didn´t hav ethe time today :(

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  18. Open:
    1.) "Tosh" 23:37

    2.) MU's-5/3/3/3/3/FAIL (Only managed to get 2 within the minute)
    ST- 6 reps across the board
    Cash Out: "Lipson Test" 6:16 @170 *Couldn't imagine attempting this alone, I had someone to chase and someone chasing me!

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  19. Open
    1. done at easy (10:00-minute) pace (terrible cold...)
    2. done

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  20. Open
    Did this really early this morning to beat the sun. body felt the time change. Felt better after rd 1.
    total time was 28:48 - got about 2:30 (including rests) that I could shave off there.

    35/M/180

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  21. This comment has been removed by the author.

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  22. Regionals

    1) 154/165/176/176

    2) 11.55 (180# + 80# prowler) done on a 25m long course, had to do 8laps.

    3) a) 4rds +20reps
    b) 4rds + 8reps

    4) 1.41/1.41/1.42/1.42/1.44

    Fiancee (Sam S)
    Open
    1) 32.40

    2) done. had to sub C2B pull-ups and ring dips for muscle-ups.

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  23. 1. started with 95, worked to 135
    2. didn't have a level 400m so i did 225# 20yd sled pulls
    3. 1st amrap: 5 rounds, ohs done with 115
    2nd amrap: 3 rounds plus 24 reps, done with a 75# KB
    4. 1:35,1:38, 1:36, 1:41,1:37

    great day. amrap's felt fast.

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  24. 1) Good mornings - 120-140-160-180
    2) Lipson Test - 11:28 @ 170 lbs
    3) Due to equip constraints, had to do these in reverse order
    B) 3 rds
    A) 4 rds
    4) Only time for 3 intervals - 1:44, 1:47, 1:50

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  25. 1) Lipson Test 80kg + prowler 8:32
    2) oly session

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  26. Regionals- 21/ 165lbs/ 93rd in SE '13

    1. 135, 145, 145, 155- wanted to stay light and focus on feeling the stretch in my hammys. Last time we did these, lost that. This time was better.

    2. Lipson Test- @170 8:00 flat. Lost to my friend by 10 seconds. Tough.

    3. AMRAP 1- 4+1 BJ
    AMRAP 2- 3+25

    4. Row row row your boat.. 1:45.3/1:43.4/1:41.8/1:47.0/1:41.8

    Great way to finish the session. Loving the programming Mr. Bergeron.. keep it coming!!! Hope the competition this weekend goes well.

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  27. Open
    1. 24:21 (time when finished last 600m)
    R1- 0:31/1:29/2:20
    R2- 0:33/1:33/2:26
    R3- 0:36/1:34/2:17

    2. 4 MU, 4 Squat Therapy (feet were 2 PVC widths from wall)

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  28. OPEN:

    1) Our gym follows the CFNE main page workout, so the class I taught this morning did "team tosh". We had 15 members in the class so I jumped in so there wouldn't be an odd number. Finished "team tosh" in 29:57.

    2) EMOM x 12: odd- 5 muscle ups with 20# vest
    even- 4 squat therapy

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  29. Open
    1. 26:17- yuck!
    2. MU-5/5/5/5/6/6
    SQT-5/5/5/5/5/5

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  30. 1. 135, 155, 165, 165.

    2. 14:22 with 208 on the sled. Worst thing I've ever done. So slow, so long.

    3. Modified the first one a bit to work with the knee and ankle.

    2nd 3+24

    4. Slowest was 1:46.3, fasted was 1.44.4. They hurt after the lipson test.

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  31. Open
    22:30 felt like i was running in molasses. Legs are dead from yesterday
    Triples all the way through on the muscle ups. Getting better.

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  32. OPEN

    After Lunges-Run-WOD yesterday in the Box, "Tosh" today was Hardcore. The first 2 rounds felt horrible, in the last round was good pace.

    A)
    1st - 10:20
    2nd - 10:05
    3rd - 9:15
    29:40 min

    B) done ... with 3:1 MU-Sub, no Bar for Bar-MU

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  33. Open

    1. Tosh - 29:28. Low back tightened right up. Been doing that lately.. Not exactly sure why but guess inbred to run more? Tried to stay straight and Pose...

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  34. 1) 135/145/155/165

    2) @ 215# - 10:35 this smoked my calves and hips!!!

    3) a) 3+10bj+6hspu
    b) 3 even

    4) only had time for 3 rows - 1:35.6/1:45.8/1:40.8

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  35. OPEN

    "Tosh" -23:31rx

    OTM 12 5 wall squats & 5 muscle ups completed

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  36. Replies
    1. I wish there were "likes" on this thing some days!

      Delete
  37. Did Helen this morning so needles to say doing Tosh sucked, but I embraced it.

    Open
    "Tosh" 25:00 R1-44/1:32/2:35 R2-45/1:35/2:42 R3-50/1:34/2:33
    2. 3 MU's/5 ST

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  38. Did Helen this morning so needles to say doing Tosh sucked, but I embraced it.

    Open
    "Tosh" 25:00 R1-44/1:32/2:35 R2-45/1:35/2:42 R3-50/1:34/2:33
    2. 3 MU's/5 ST

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  39. Regionals:
    1) Extra stretching today
    2) Three of us rotated through... 15:47 for all of us to get done with 225
    3a) 3 RDS 4 ab mats, no ghd today
    3b) 3 RDS even
    4) 1:43, 1:44, 1:45, 1:44, 1:34

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  40. Had to be honest with myself and take the day off today. My throat is hurting pretty bad; it's difficult to swallow. I'll make this up hopefully tomorrow!

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  41. Open
    1) 0:40/ 1:15/ 2:25
    2) 0:42/ 1:25/ 2:35
    3) 0:45/ 1:40/ 2:50

    OTM
    5 ring dips with band/ 5 ring rows
    5 squat therapy

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  42. Open
    1. 27:18 total time
    2. 1 MU/5 squat therapy per round. Failed last muscle up.

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  43. Open

    1) Rainy and chilly outside and no one to time me, so...
    "Rowing Tosh"
    200m: 0:38 - 0:45 - 0:39
    400m: 1:23 - 1:30 - 1:29
    600m: 2:13 - 2:20 - 2:17
    Total: 24:11

    2) Tested a muscle-up and my hurt shoulder didn't like it, so I only did 6 squat therapy reps on the 2 minutes for 12 minutes

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  44. Open Program
    1) 26:28 - splits got better each round so I probably could have pushed harder early on. On average, pace was :41 for 200, 1:33 for 400, 2:30 for 600.
    2) done with 3 m-u, 6 sq therapy. Practiced false grip, no false grip, and bar muscle-ups.

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  45. Regionals:

    1) Pulls: 135-145-155-165

    2) Odd Object: 9:06 @ 145

    3) Metcon: 3 rds + 3BJ
    4 rds + 8 RD

    4) Rowing: 2:03/2:00/2:01/1:59/1:57

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  46. Open:

    1.) 24:48

    2.) 5 muscle ups - 6 squat therapies

    Both movements definitely improving thanks coach

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  47. Open
    1. 0:39, 1:29, 2:21
    0:41, 1:31, 2:25
    0:42, 1:35, 2:27
    Total time: 25:23

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  48. Open:
    1) Total Time - 27:50
    Split Times -
    Round 1 - :45/1:28/1:48
    Round 2 - :46/1:36/2:32
    Round 3 - :48/1:40/2:32
    * Round 1 was done as written but rounds 2 & 3 were done on the rower. Running in the rain doesn't deter me but lightening sure does!

    2) 3 muscle up's & 5 Squat therapies

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  49. Open
    1) 21:59
    2) 5 unbroken Muscle ups 5 Squat therapies

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  50. Regionals:

    1) 95-105-115-125

    2) 7:51

    3)amrap 1) 3 rounds + 5 ohs
    amrap 2) 2 rnds + 4 ring dips

    4) 1:56/1:58/1:59/2:04/2:02

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  51. Open/Masters M/42
    1. 21:15
    2. 3-4 muscle up, 10 squat therapy

    What an engine workout!!!

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  52. Regional
    1. oops accidentally did 8x3 95-175
    2. 9:46 Lots of turn arounds 185# on a sled
    Unfortunately no time to do the rest.

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  53. open

    1) 24-1:11-1:56
    33-1:18-1:56
    34-1:17-2:06 total: 21:48

    2) MU 3-3-2-2-3-2
    squat: 4

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  54. Tosh-27:04

    200's-34, 38, 40
    400's-1:38, 1:39, 1:40
    600's-2:36, 2:42, 2:41

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  55. Tosh - 28min ish

    R1: 39, 1:33, 2:42
    R2: 41, 1:44, 2:55
    R3: 44, 1:50, 2:57

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  56. This comment has been removed by the author.

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  57. Running a few days behind haven't been posting lately, busy and making bad excuses but have still been following:
    Reg
    1)110/115/125/135
    2)8:55 @ 190#
    3)2R+8OHS / 3R+8KBS

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