Jon Pera.
2014 REGIONAL ATHLETES
1. Pulls
4 x 6 Good Mornings, climbing
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"
"Tosh"
3 RFT:
Run 200m, Rest equal time
Run 400m, Rest equal time
Run 600m, Rest equal time
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
OTM x 12:
Odd: 3-5 Muscle ups
Even: 4-6 Squat Therapy
This comment has been removed by a blog administrator.
ReplyDeleteJust confirming that the rest 1:1 between runs.
ReplyDeleteIf 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...?
You got it right
DeleteFor 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.
ReplyDeleteGood mornings @ 70kg,75kg,80kg,85kg
ReplyDeleteLipson 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
No good day :-(
ReplyDelete1) 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.
We did the running wod at a local park. It was challenging. It took us approx 34min.
ReplyDeleteLoved the 200m sprint. Struggled on the 400m sprint.
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.
ReplyDeleteI'm not sure if the lipson test made me more of a man or stole some of my manhood from me!
ReplyDeleteA) 135
B) 20:30 (180# on a 100# rogue dog sled)
Good luck Jeremy Pace and Joey K for your comps this weekend! Looking forward to hear how it went!!
ReplyDelete1) 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
Reg:
ReplyDelete1. 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.
Did this row today (Saturday) instead of the sprints.
Delete1:33.9
1:34.3
1:39.6
1:39.8
1:38.5
Open
ReplyDelete1) 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
Great work pal
DeleteOpen
ReplyDelete1. "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.
Open
ReplyDelete1. 24:17
2. 2MU / 5 Squat Therapy
Regionals (not my choice, teammates pulling me along)
ReplyDelete1. 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
1. 145 across
ReplyDelete2. Done
3. sub ghd for abmat situp 3rnds+20reps
4. 4rnds+21reps
5. not today
Open
ReplyDelete"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
open
ReplyDelete1. 200m: 30s - 33s- 32s, 400m: 80s - 89s - 88s, 600m: 130s - 140s - 137s
2. didn´t hav ethe time today :(
Total time with rest was 23:01
DeleteOpen:
ReplyDelete1.) "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!
Open
ReplyDelete1. done at easy (10:00-minute) pace (terrible cold...)
2. done
ReplyDeleteOpen
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
This comment has been removed by the author.
ReplyDeleteRegionals
ReplyDelete1) 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.
1. started with 95, worked to 135
ReplyDelete2. 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.
1) Good mornings - 120-140-160-180
ReplyDelete2) 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
1) Lipson Test 80kg + prowler 8:32
ReplyDelete2) oly session
Regionals- 21/ 165lbs/ 93rd in SE '13
ReplyDelete1. 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.
Open
ReplyDelete1. 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)
OPEN:
ReplyDelete1) 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
Open
ReplyDelete1. 26:17- yuck!
2. MU-5/5/5/5/6/6
SQT-5/5/5/5/5/5
1. 135, 155, 165, 165.
ReplyDelete2. 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.
Open
ReplyDelete22:30 felt like i was running in molasses. Legs are dead from yesterday
Triples all the way through on the muscle ups. Getting better.
OPEN
ReplyDeleteAfter 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
Open
ReplyDelete1. 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...
1) 135/145/155/165
ReplyDelete2) @ 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
OPEN
ReplyDelete"Tosh" -23:31rx
OTM 12 5 wall squats & 5 muscle ups completed
Open
ReplyDelete"Tosh" 22:52
2. Done
You smashed that shit son!
DeleteI wish there were "likes" on this thing some days!
DeleteDid Helen this morning so needles to say doing Tosh sucked, but I embraced it.
ReplyDeleteOpen
"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
Did Helen this morning so needles to say doing Tosh sucked, but I embraced it.
ReplyDeleteOpen
"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
Regionals:
ReplyDelete1) 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
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!
ReplyDeleteOpen
ReplyDelete1) 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
Open
ReplyDelete1. 27:18 total time
2. 1 MU/5 squat therapy per round. Failed last muscle up.
Open
ReplyDelete1) 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
Open Program
ReplyDelete1) 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.
Regionals:
ReplyDelete1) 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
Open:
ReplyDelete1.) 24:48
2.) 5 muscle ups - 6 squat therapies
Both movements definitely improving thanks coach
Open
ReplyDelete1. 0:39, 1:29, 2:21
0:41, 1:31, 2:25
0:42, 1:35, 2:27
Total time: 25:23
Open:
ReplyDelete1) 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
Open
ReplyDelete1) 21:59
2) 5 unbroken Muscle ups 5 Squat therapies
Regionals:
ReplyDelete1) 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
Open/Masters M/42
ReplyDelete1. 21:15
2. 3-4 muscle up, 10 squat therapy
What an engine workout!!!
Regional
ReplyDelete1. oops accidentally did 8x3 95-175
2. 9:46 Lots of turn arounds 185# on a sled
Unfortunately no time to do the rest.
open
ReplyDelete1) 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
Tosh-27:04
ReplyDelete200's-34, 38, 40
400's-1:38, 1:39, 1:40
600's-2:36, 2:42, 2:41
Tosh - 28min ish
ReplyDeleteR1: 39, 1:33, 2:42
R2: 41, 1:44, 2:55
R3: 44, 1:50, 2:57
This comment has been removed by the author.
ReplyDeleteRunning a few days behind haven't been posting lately, busy and making bad excuses but have still been following:
ReplyDeleteReg
1)110/115/125/135
2)8:55 @ 190#
3)2R+8OHS / 3R+8KBS