Maralene Zwarwich
2014 REGIONAL ATHLETES
1. Pulls
5 x 5 Good Mornings
5 x 5 Good Mornings
2. Odd Objects/Movements
OTM x 12:
Odd: 1-arm barbell snatch, 1/side - you choose weight.
Even: 5 Double KB Thrusters, 70/53
3. Metcon
5RFT:
5 Jerks, 185/135
10 Box Jump Overs, 24/20
4. Rowing
3 x 1000m, 3 minute rest
5. Core Work
3 Giant Sets of:
30 Reverse Hypers or 45 Hip Extensions
20 GHDSU
10 Strict TTB
2014 OPEN ATHLETES
1. Metcon
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20
2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.
He re-dips on the Push Press, but still impressive.
can someone clarify the box jump overs. at the games they landed on top of the box before touching the other side some videos show jumping over the box entirely. which is it? Thanks
ReplyDeleteEither way, your choice.
DeleteOpen:
ReplyDeleteMetcon: 5:10. was jumping entirely over the box
Skills: failed at 7 failed at 5 did 3
Open:
ReplyDelete1.) 5:42
2.) Will do after Golf Tourney this afternoon
1. Pulls-135x5x5
ReplyDelete2. Odd Objects/Movements
OTM x 12:
Odd: 1-arm barbell snatch- Did 65 lbs, felt like I could do more but wanted to get it down
Even: Scaled to 53 lb kb's (odd objects and movements is obviously an area for improvement)
3. Metcon-3:43
4. Rowing
3 x 1000m, 3 minute rest- Didn't have rower at the box, was cold by the time I got home. Skipped
5. Core Work
3 Giant Sets of:
30 Reverse Hypers or 45 Hip Extension- did Good mornings with unloaded bar
20 GHDSU= Did abmat situps
10 Strict TTB
Because a rower and GHD aren't important for CF right????
DeleteDid you jump completely over the box? I hit 4min 50 sec but was touching the box and stayed consistent.
DeleteI didn't, I found in practicing that touching the box was faster. All movements were unbroken.
DeleteOpen/Masters (43)
ReplyDelete1. Metcon: 4:37, using 155#
2. MU: fail at 6, 6, did 3
That means over 40 muscle-ups! which I'm really happy with since I couldn't do one 6 months ago!
1) 135,175,185,205,205
ReplyDelete2) I've been missing Thursdays and snatches have gone backwards. So did OTM snatches with 135. Happy I did this they came together very nicely...
3) Metcon: 5:56
4) 3:29 3:28 3:28
5) Done
Open
ReplyDeleteMetcon- 6:13
Progressions and CTB- 5,5 fail
Open
ReplyDelete1) 6:10 Rx
2) Box MU Progressions - Fail at 6, 6, 4 (My goal is to have MU's by the end of the year!)
Reg:
ReplyDeleteA bit of a mishmash today, training partner and I can't get the work in tomorrow and it looked EPIC, so we went for a mix this morning.
Good Mornings 5x5 @ 185 with low bar, was actually able to generate speed coming up...awesome.
Tomorrows barbell beast: 32:10 @ 205, holy explitive that was a monster. Missed last jerk in first round on lockout....did not repeat set, then singles on "Thrust-a-Jerks" as there was no way at that point I could hold on to 205 crashing down. That was extemely challenging, would like to repeat at same scaled weight in a few months. The onlt thing I can say I felt strong at was the power cleans, the rest were slow and deliberate.
Intended to do the 3x1000 rows after, but ran out of time.
Open
ReplyDelete1. 4:10 Rx
2. DBMU
Completed R7 - Failed R8
Completed R14 - Failed R15
Open
ReplyDelete1) 5:27
I did burpee BJ overs. Just found out today i did it wrong.
DeleteI did burpee BJ overs. Just found out today i did it wrong.
DeleteRegional
ReplyDelete1) 85/95/105/105/115
2) Worked up to 95#, 2 pood thrusters<-cruel
3)Cond: 6:27
4)3:37,3:44,3:46
5)Core Work Complete
Regionals:
ReplyDelete1) 135 across
2) 953, 2pood
3) dnf - ate it HARD on rnd 3! Both knee caps and an elbow are hurting!
4) PM session
5) done
Open:
ReplyDeletemetcon - 4:33rx
muscle-ups failed on 8 and 14
Open kind of
ReplyDelete1. 4:07 with 185
2. 7th round got 2 then made it to the 6th round got 3 then got to the 3rd round got 3. So 50 MU'S
3. Odd Objects/Movements
70lb kb's and 95lb bb
4. Pulls good mornings
115/155/175/195/195
Want to come back later and hit the rower idk if ill have time
OPEN
ReplyDelete1. 5:53 rx except accidentally 95 on first rd
2. MU progressions, 1:1 C2B and Dips----failed on dips of 5 and 4
Reg:
ReplyDeleteDid the same thing as Shane this morning.
Good mornings
185x5x5
Barbell beast (perfect name for it)
34:14
Went 205 until the last set of FS then went down to 185.
Got three unbroken thrusters and two singles after that.
See Jesus again this morning.
Saw*
Deletejesus must be calling u!!
DeleteRegionals
ReplyDelete1.Good Mornings-135,145,155,165,165lbs
2.Done w/53lb KB for both movements.
3.Metcon-4:13! Used 155lbs for the jerks so I could keep a faster pace
4.No time
5.Done
Open:
ReplyDelete1) 3:18 @155. Should have maybe used regional weight
2) failed at 6, failed at 5, did 4.
Stellar work!
DeleteOpen:
ReplyDelete3:30@155. missed a box jump in the last round and went head over heels. Pretty sure i looked like an idiot.
Worked on strict hspu and planks after
Muscle ups 15 min Emotm. Serious weakness of mine. Went 1-2-3 the whole time
Open:
ReplyDelete4:03 Rx
1 mile run ( up hill 800m, back down 800m)
not enough time for muscle up technique work.
1. 95-115-135-145-155.
ReplyDelete2. 75# Barbell. Kept it light to feel the movement, did a few at 95, but felt kinda wierd so I dropped the weight and kept it tight. 53#KBS. Legs were just smoked from yesterday.
3. Did another metcon today.
4. Metcon was long one, so I didn't row.
5. Corework, done.
Open:
ReplyDelete1. 3:26
2.7(6of8)/5/2(strung 5)
3.sqt make up 4x7-275#
Open
ReplyDelete1.) 3:34...2 RDS in 54 sec then box jumps got too slow
2.) 8 RDS + 3 reps into rd 9...arm was pinching so stopped after the failed rd
Open
ReplyDelete1. 3:43
2. MU's 1,2,3,4,5,6,7,4,1,2,3,4,5,6,4=57 total
Open
ReplyDelete1) 4:21 Rx
2) 1/2/3/4/5/3/1/2/3/4/3/1/2/3/4=41 reps
Open
ReplyDelete(1) 4:12 #105 over 24'box ...didn't have a 20 available today
(2) no muscle ups ... Been fighting a sore rotator injury for a while now
Did CTB practice EMOTM instead
Open
ReplyDelete1) 3:38 Rx Wags had me clear the box jump overs as they're a strength of mine.
2) Made it through 4 then it was 1 & 2 for the rest. Total 22 MU
3) Did yesterday's back squats 4x7 225#
Open Program
ReplyDelete1) 3:26 - every now and then you get something right in the wheelhouse. This was it for me.
2) Failed on 7, failed on 5, finished 3. 43 total muscle-ups completed.
Regionals
ReplyDelete1) 95-115-135-155-155
2) bbell snatch with 85 lbs, kb thrusters with 62 lb kbs
3) scaled to 175 lbs - 9:27
4) 3:43, 3:42, 3:47
5) no time
Open:
ReplyDelete1. 4:03 Stopped a couple times when i shouldn't have on the BJO's.
2. Completed 7 and felt great but hands ripped open on 8. finished the rest but not well.
Open
ReplyDelete1. 3:45
2. Got to 5, then 3, then 2
Open
ReplyDelete1) 3:26
2) 1,2,3,4,5,6,7,1,2,3,4,5,1,2,3
Open
ReplyDelete1) Metcon - 3:39
2) MUs - 1-2-3-4-5-6-7x(3)-1-2-3-4-5x(3)-1-2-3
Open
ReplyDelete1. 4:31
2. 1, 2, 3, 4, 5, 6, 1 1, 2, 3, 4, 5, 4
Open
ReplyDelete1. 5:19
2. 1,2,3,4,5,3,1,2,3,4,3,1,2,3,3. 40 total reps. Strict MUs with smallest band assistance.
Did all box jump overs. Thought my time was decent until I looked at all your times. Yikes! The jerks were no problem but the jumps got slow... Was trying not to catch the box and break myself again..
Deletemetcon: 5:17 @135 (resting trap)
ReplyDeletemobility
*from rack
DeleteOpen:
Delete3:36. Good one today
Made up squats from yesterday-245#
1 good mornings 95/105/115/125/135
ReplyDelete2 65 # 1 arm snatch and 45# kbs
3. 4:08 RX felt good on this one :)
4. 3:45.4/3:56.6/4:03.8- had nothin left mentally to fight through these today
Started with 2 rounds of yesterday's clean complex at 185 cuz I couldnt train yesterday and really wanted to try it. way harder than I thought. ha
ReplyDelete1. 185 across
2 70# db to light but heaviest I have 70# for thursters
3. 6:24 jump overs on box
4 and 5 done .
Regionals:
ReplyDelete1) Pulls: 135-155-175-195-195
2) Odd Object: #75 1-arm Snatch. Might have been able to go a little heavier, but held back. Only used a #53 kb in one hand and did 5 each side.
3) Metcon: 8:26 Rx'd. Jerks felt nasty!
4) Rowing: 4:13/4:02/4:01
5) Core Work: Done
OPEN
ReplyDelete1: 4:11
2: 4, 2/5, 3, 1/4, then alternating 1 and 2 for the rest
Regionals
ReplyDelete1. 145#
2. 105# barbell, 2-60# db's and wore 20# weight vest
3. 3:15 185#
4. 3:33, 3:34, 3:36
5. Done 2 rounds
Open
ReplyDelete1. 11:04 - started from the ground, finished from the rack. Jerks are tough. Jumps over the box, were easy with all that rest from the jerks :)
2. 1-2-3-4-5/2/1-2-3-4-5/1/1-2-3, 39 total.
Open
ReplyDeleteMetcon - 5:03
Skills - 1 -4 (3 of 5), 1-3 (2 of 4), 1-2 (2 of 3), 1-3. (32 total) Too much pulling with my arms and shortening the kip. Need to get working on that
Open
ReplyDelete6:01 RX
MU with feet on box
Failed at 6 then at 3
Been following but had a few rough weeks with getting sick and then trying to get back in to it. Following a day behind as usual.
ReplyDeleteRegional
1. 95, 135x4 sets
2. Barbell snatches at 65lb
Dbl KB thrusters at 70lb. Brutal and awkward. Felt like I got the feel for it towards the end.
Metcon
Not my best day, those 185 jerks got heavy quick
Time 6:58
Rowing
3:45,3:49,3:52
Abs
Done
Glad to be back at it, looking forward to doing Saturdays work tomorrow.
Good mornings: 135x3, 155x2
ReplyDeleteSnatches 95x3, 105, 110, 115
Row: 3:33, 3:36, 3:38
Wod: 7:07
Open
ReplyDelete1) 4:33 - felt good, paced it well and kept moving throughout
2) did sets of 5 MU's between sets of Thursdays squats to catch up from yesterday
1) good mornings 70kg
ReplyDelete2) otm x12 snatches 40kg / kb thrusters 28kg
3) core work done
Open
ReplyDelete1) 5:25.... Did burpee box jump over. I have to learn how to read the wods correctly... lol
2) Did EMOM C2B as my shoulder can't take muscle-ups yet.
Open
ReplyDelete1. 7:35 Rx
2. EMOM multiple variations of pull-ups 1, 2, 3, 4, 5, 6, 6, 1, 2, 3, 4, 5, 1, 2, 3