Sunday, September 1, 2013

Monday 9.2.13

Michele Letendre.

2014 REGIONAL & GAMES ATHLETES
1. Snatch Complex
Max Snatch from the Low Hang - Low hang is below the knees, but off the floor.

2.  Clean and Jerk Complex
3 sets across of:  Power Clean + 2 Front Squats + Jerk

3.  Oly Pause Squats
6 x 2 High Bar Back Squats with 3-5 second pause at the bottom of each Rep.

4.  Gymnastic Benchmark
Max Strict C2B Pull ups - overhand or underhand grip allowed.

5.  Metcon
"Hot Shots 19"
6 RFT:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run

Spealler, 28:42
Becca, 31:16

2014 OPEN ATHLETES
1.    Metcon
"Hot Shots 19"
6 RFT:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run

2.  Snatch Complex
Max Snatch from the Low Hang - Low hang is below the knees, but off the floor.

3.  Oly Pause Squat
Work up to a heavy single rep High Bar Back Squat with 3-5 second pause at the bottom.

103 comments:

  1. Is that a 1rep max low hang snatch? Do you deadlift it first then do the low hang? Thanks coach.

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    Replies
    1. Really 17:52? Less than 3min per round? Your're the Monster!

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    2. MattyR, wow you beat Becca Voight, Speal, Rich Froning, Dan Bailey, Wes Piatt...............

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    3. thats a full retard moment lol 27:52!!!!

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    4. 27:52 is still sick. that still beat speal and they didnt snatch squat and do c2b first. interesting. if thats legit I'm impressed. I'm hoping to go under 38min later

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    5. Cheers joey k, I was ruined!! All the best when u hit it!!

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  3. Open
    Metcon - 40:05 RXd
    Snatch - 190
    Had no time for squats.

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  4. Hey Ben will the programming be geared more towards strength for the next 2 months like it says in the video or is it up to us to use the get hu age template?

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    Replies
    1. Do it like it is now...
      Look back at the last 2months and you will see lots of squats, deads and heavy Oly....

      Delete
  5. 1. Snatch Complex- 205, missed 225 twice barely

    2. Clean and Jerk Complex- 245

    3. Oly Pause Squats- 135, 225, 275, 315, 315, 315

    4. Gymnastic Benchmark- Somehow forgot this one

    5. Metcon- Not one to change the programming or question it but I changed this one given several factors, did the Progenex Force workout since I need to work on MU's. Understand the Progenex Force workout may be programmed in later in which case I will just do it again. Finished in 10:22, bonked on MU's hard at the end. Couldn't string them together, which is why I did this workout.

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  6. Snatch 95kg
    Clean complex 105kg
    Oly 105kg
    C2b 7
    Wod 27:52 RX

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  7. I feel dumb asking but is that 30 air squats or is it with the 135?

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    Replies
    1. No such thing as dumb questions just dumb people - haha just kidding I wondered the same thing! - air squats

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  8. Open
    1. Did 4 rds only @ 25 mins time cap (1hr box open gym)

    2. Snatch 135#

    3. BS 300#

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  9. First day back after being sick.
    1) 155
    2) 225
    3) From 225 to 315
    4) 9
    5) 47:30
    Just glad I finished.

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  10. Open

    1) 31:23 - Used 125# on pwr clean
    2) @ 155# - this was my 1RM just 2 months ago. Ben...you are a genius!
    3) @ 255#

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  11. Did Open today because of time:
    1). 34:58.
    2). 195
    3) 300
    4). Did max C2B pull up strict: 19

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  12. Open
    Reverse Order
    1. Snatch - 225#! My best catch ever
    2. 335#
    3. Hotshots- 30:54

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  14. Regional
    1. 205# missed 215#missed 2x
    2. 235# felt good
    3. 275# across
    4. 13
    5. 27:41

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  15. 1) Snatch (max from low hang) - 175#

    2) 3 sets across of Powerclean + 2 FS + Jerk - 225#

    3) 6 x 2 High bar back squats 3 - 5 sec pause - 315#

    4) Hotshots19

    6 rft

    30 air squats
    19 power cleans
    7 strict pull ups
    400m run

    36:57



    Somehow we missed the c2b and didn't realize til after hotshots19 and at that point it wasn't happening, lol!

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  16. Regionals:

    1. Didn't do. Giving my shoulders a rest this week; nothing overhead and no kipping anything.
    2. 220 lbs. Power clean + 2 front squats
    3. 165, 225, 245, 255, 265, 275 lbs.
    4. 36:54

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  17. Reg:

    1. Worked up to 195...which is a PR (+10)!

    2. 225, jerk still not tight and stable, but getting much better...slowly

    3. 225, 245, 245, 275, 275, 275 long pause at full A2G until last two, still paused but held it just above full depth.

    4. 35 butterfly C2B.....misread.... still happy with result, hip snap felt really good and controlled.

    5. 41:34....subbed 500m row for run to give knees a break...bad choice...mental game not awesome today.... RIP all of the Hotshots 19.

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  18. Open

    1. 37:17 -- any of you that finished the WOD sub 35 minutes, kudos to you! If you finished it sub 30 minutes, I'd love to see that video! I felt like I was moving the whole time - great WOD for a great cause.

    -- Rested/stretched about 15 minutes --

    2. Max Low Hang Snatch: 120 (my legs felt terrible)

    3. 185 - the WOD first definitely had an effect on this one lol

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  19. Open
    1) 175# Snatch Complex - Really stoked about this almost had 185#
    2) 285#
    3) 33:51 - 135# & 3 Strict - 4 C2B pull ups per round

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  20. Regionals
    1. 155lbs. Pretty stoked about this. That was my previous 1RM snatch
    2.Done at 205lbs. Missed one jerk. Just wasn't driving enough
    3. 205,225,225,235,235,235lbs. I love how far my squats have come since starting this
    4. 7 strict c2b's
    5. Done in 33:41
    Great work today!

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  21. Hotshots 18 - 39:58. Nice job y'all.

    Skipped the rest... No time.

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  22. Open
    40:25
    Had to lower weight after rd 1 then go to hangs in rd 3. Back was screaming and I always want to be able to workout the next day. Just can't seem to get any consistency with my back.

    35/M/182

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  23. Open master: 40:26 rx. Paced on Bethany hart, learned so much today, she was so consistent and steady. ( she beat me by almost 10 min!, but it was so helpful to be behind her. )

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  24. Hotshots 19-38:43 Rx
    thats it for me today great wod for today and an honor to be able to do it!

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  25. open:
    1) Hot Shots 19. 32:00 even. broke power cleans into quick singles after first round and tried to think about the 19 heros. Helped me get through it.
    2)tweaked my shoulder last week doing snatches so did 2 cleans 2 jerks. worked up to 235#
    3)335#

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  26. Open
    Did Saturdays Metcon
    10+6 Not my best day
    Tried doing today's strength and Oly and hip/low back isn't having it. Obviously still banged up from Saturday. Live to fight another day. Great job by everyone attacking Hot Shots 19 and honoring the fallen.

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  27. Open

    1. 32:31rx puked after, that was one big suckfest!

    2. Not much left in the tank 185

    3. 225

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  28. 1. 235#-- pumped. felt good for the 1st time in weeks

    2. 300#, got 315# but missed the jerk.
    3. 365# across
    4. clock stopped at 10, felt around 29-32mins. did all squats fast, went 10-9 on all power cleans and unbroken on strict pull ups

    God bless the families of those Firefighters

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  29. *Did Friday's Metcon with today's strength/skill

    Open:
    1) 9+16
    2) 150#
    3) 275#

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  30. 1.) "Hot shots 19"...33:07, did this with our class was a good one. RIP

    2.) Not snatching with my elbow issues still and hitting full depth on a waited squat hurt the lower back so I did 1 power clean + 1 push jerk, hit #265 (#30 push jerk PR)

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    Replies
    1. That was awesome, looked effortless!

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    2. Thanks brother! Appreciate the support from you and the other half.

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  31. Trap pretty sore feels like I have a huge knot in there took it easy on pulling
    1) snatch 120 stopped there
    2) 155 across
    3) 165 across
    4) 39:33rx

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  32. Open

    36:01 (kipping pull ups)
    75#
    165#

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  33. Open:
    43:16- I didn't finish the workout in the time cap from the event, used 95lb, and did kipping pull-ups. But today non of that matters. Time and load have no bearing. As long as you did the workout to honor the 19 fallen hotshots, who gave the ultimate sacrifice to protect others, you have had a successful day. Wait until tomorrow to worry about the numbers. RIP to the 19 and I wish for the best for the families and friends who have been effected.

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  34. 32:20 Rx couldnt do anything after :)
    RIP

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  35. Open Program
    Went out of order due to restrictions today
    2) 175 - max snatch is 185, so pretty happy with this. Deadlifted the weight first, then lowered to the hang.
    1) 44:47 Rx - these really long ones aren't my forte, back got really tight in 4th and 5th rd. Runs were pathetically slow.
    3) worked up to 250 and that's all the weight I have at home.

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  36. Open
    Mixed up order this morning
    1. Back squat 215#
    2. Hotshots: 34:38 with 80# and 3 strict pull-ups, 4c2b
    3. Snatch: 115#

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  37. Finally done phew
    regionals.
    1. 205#
    2. 235 across
    3. Started at 225 finished 315. never done pauses before. that was intense
    4. 9 c2b
    5. 38:20 for hotshots 19. That was rough but nothing compared to those men and their familes. honored to do the wod for them.

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  38. I've only been following a couple weeks but I should haven known better than to think today was only gonna be hotshots 19. ha I love this programming.

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  39. Regionals
    1. Snatch complex - hit 140
    2. C+J complex - 165 across
    3. Oly pause squats - increased by 10 - 155 to 205#
    4. Didn't do:(
    5. Hot Shots 19 - 36:12

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  40. Open
    38:39

    Snatch 205 ties pr
    305 squat 3 second pause

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  41. Open/Masters
    1) 33:35 rx'ed
    - didn't have time to finish...will catch in morning workouts.

    I am not one to question this programming. But, I have been following this for just over a week. Does anyone know why Ben programs the strength after the metcons for the open/masters?

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    Replies
    1. Should add...everything I have done w crossfit has been strength then metcons/wods. Just curious to Ben's thoughts w this strength after metcons.

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    2. His thinking is in the programming philosophy section. The biggest goal of the open/masters program is to build a big engine since the open workouts aren't usually heavy. The focus is on metcons as they are what will get you to the regionals. The strength aspect is necessary but not the foremost concern.

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  42. Open:

    1.) 44:24

    2.) skipped may do tomorrow

    3.) skipped may do tomorrow as well

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  43. Hotshots 19 - 39:52rx
    Great WOD, even better cause...

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  44. Open Saturday
    1) 12+6
    Open
    1) 39:45
    2) 215
    3) 275

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  45. 1) 200# very happy with this

    2) 255,255,265(f) .. 255 felt real easy so I went for 265 .. Power clean and front squats felt great but I messed up the transition into my jerk grip and the bar slipped and fell :/ still happy with how the cleans felt tho

    3) 195-205-225-245-265-285(1)
    Never really done these before . Kinda lost balance on the second rep of 285 and failed but oh well next time

    4) 8- got a little bit kippy bc I have a tough time dropping without falling into the kip lol

    5) 38:09- one of the worst if not worst workout I've ever done really challenging

    Today was one of the toughest days of training I've had in a while

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  46. open m 29/6'2"/220
    hotshot wod
    35:05 RX and that was it for me today

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  47. Reg/Masters

    1.) 155
    2.) 195
    3.) No rack at home so worked them into the modified Bear complex above
    4.) 14
    5.) 33:26

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  48. 1. 130# failed 135#
    2. 155# across could have went a little heavier, but i wasn't sure if i should, my first rep was a little squarely on the jerk ( i like couldnt decide if i was push jerking or split jerking)
    3. 6x2 pause back squats 185# across - stayed a little lighter to make sure i was doing these right.
    4. some how i missed this lol, i will make it up this week
    5. hot shots 29:12 all cleans unbroken :) felt good but my runs were slow!

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    Replies
    1. Sub 30...that's stellar work

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    2. thanks def thought alot about why i was doing this workout...that always helps push me.

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  49. 1) Low Hang Snatch @ #155 - Felt like crap! Did Hot Shots 19 before this.

    2) C&J Complex @ #205/215/215 - Thought that I better Climb on these bc my snatch was so crappy!

    3) Oly Pause Squats @ #275/275/300/305/315/315

    4) Gym Benchmark: Ran out of time on these. Will make them up tomorrow.

    5) "Hot Shots 19" @ 33:50 Rx

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  50. 1) Snatch, 215. Felt pretty good, missed 225 twice, I really thought I could get it, but my knee has been bugging me.

    2) 225 Across.

    3) Worked up to 265

    4) 12. not stoked about this, thought I'd get more.

    5) Saturday we went down and worked out with some guys from other gyms, and did a bunch of the same stuff, so was kinda sore so we did 3 Rounds of this. 20:22, the 2 servings of peach cobbler didn't help either.

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  51. A bit limited in what I could do today due to the gym I had access to.

    1) Snatch - couldn't do
    2) C&J - up to 175, def had more but could not risk dropping the bar
    3) Squats - 235

    Couldn't do gymnastics. Did Hotshots 19 at my box on saturday. 36:15

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  52. Due to my work schedule I did Saturdays work yesterday and added in snatches so I modified today:

    C&j complex 225 across

    Back squat 245 (went light today, good 5 second pause each rep)

    Hotshots 30:24

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  54. M/33/6'3"/220#

    First workout following Ben's programming:
    1. 200# *
    2. 185# (wasn't sure on % to do this. Aimed for 75-80%)
    3. 225 245 245 255 265 265 275
    4. 5 (palms facing in) Can't do any with palms facing out. Flexibility issue?
    5. 46:10 @ 650m. Knew I screwed up the distance during wod. Re-measured to confirm. Probably added a good 6+ minutes if I'm lucky.

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    Replies
    1. Used to work as a wildland FF in early 20s. This wod was awesome.

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  55. "Hot Shots 19": 33:13 Rx. Glad I didn't have to do this one by myself. No time for the rest.

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  57. Regionals:
    1) 185- missed 205
    2) 225
    3) 225, 245, 255, 275, 295, 315
    4) 8
    5) Hotshots 19- 33:01

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  58. Regionals- Did met-con first with class.

    Hotshots19- Rx 35:48-
    What should've been a workout in my wheel-house became hell. Felt like I couldn't breath on the runs- like I was sucking through a straw in the Miami heat. The runs, which normally are my strength, slowed me down considerably. Rested a lot unnecessarily in between sets of the cleans as well. Ended up puking for the first time, immediately after the conclusion of the last run.

    A few hours later...

    Snatch Complex- 185 from hang below the knee- tried 195 a few times (PR full-snatch 205)
    C&J Complex Across- 245
    Oly Pause Squats- 235, 255, 275, 285, 295, 300 (failed 2nd rep)

    Max Strict C2B- 18

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  59. HotShots 19, time = 31:44

    ran it barefoot, after wearing shoes all summer.. feet are tender :-(

    I was in Prescott Saturday, but I attended the Memorial WOD at CrossFit Prescott with Joey Powell.

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  60. 36:30 hotshots 19

    255 across @5sec pause squats

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  61. Hotshots 19:
    48:30 RX
    will do lifts tomorrow.

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  62. REGIONALS:
    1) 175#
    2) 215# across
    3) 225, 275, 275, 275, 275, 275
    4) 9 C2B
    5) 37:29 RX - by myself, no music, so painful

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  63. Open

    1) 43:20. First heavy drink on Saturday for a box night out. Paying for it (still!)
    2) 75kg
    3) 147.5kg

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  64. Open

    1) Did saturday's wod (20 min AMRAP)

    2) 215# (20# PR)

    3) 325#

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  65. open
    1)31:19 scale to 115lbs

    2) 95# 115#faild

    3) 205# 4seg pause

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  66. open
    1)31:19 scale to 115lbs

    2) 95# 115#faild

    3) 205# 4seg pause

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  67. OPEN

    1. Hot Shots 19 - 38:53 Rx'd

    ... 12 rest days (vacation) followed by a big fat welcome back punch in the face ... fun.

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  68. 1.110#

    2.145#

    3. did first 3 sets @165, 2nd 3 @ 170

    4. 8

    5. 37:20 - I paced too much at the beginning

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  69. Open:
    1. 42:48.
    2. 95# - could not snatch after the "Hotshots"
    3. 195#

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  70. M/25/5'6"/177/Southeast
    Regionals
    1)230
    2)265
    3)365
    4)13
    5)32:24 RX

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  71. Open
    32:37 rx
    snatch 205
    315 Pause squat

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