Meg Fox.
2014 REGIONAL & GAMES ATHLETES
1. Snatch Ladder
Guys: start at 155
Girls: start at 95
Add 10# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 20# and hit three more singles.
Guys: start at 155
Girls: start at 95
Add 10# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 20# and hit three more singles.
2. Clean and Jerk
5x1 at 90% across
3. Box Squats
6x2, across
Set up a box just below parallel. Keep you shins vertical as you slowly descend and absorb the box (no plopping). Pause for a second relaxing the hamstrings before exploding out of the hole.
4. Gymnastic Benchmark
Max Strict HSPU
5. Metcon
AMRAP 6:
6 OHS, 155/105
9 Lateral Barbell Burpees
12 TTB
2014 OPEN ATHLETES
1. Metcon
AMRAP 6:
6 OHS, 135/95
9 Lateral Barbell Burpees
12 TTB
AMRAP 6:
6 OHS, 135/95
9 Lateral Barbell Burpees
12 TTB
2. Snatch Ladder
2. Clean and Jerk
work up to a heavy, but clean, single.
Guys: start at 135
Girls: start at 75
Add 5# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.
Girls: start at 75
Add 5# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.
2. Clean and Jerk
work up to a heavy, but clean, single.
Wow Meg you are jacked! Impressive!
ReplyDeleteOpen Masters 40-45
ReplyDelete3 rounds even
195# failed at 205#
245# pr for new bw
This metcon is made for my weakness'. I suck at OHS and TTB.
How long should we work on the snatch movement?
ReplyDeleteHey bro, guessing if your snatch is 155# for example you'll only be working on it for about a min or so... But if it's 10# every minute till failure and your snatch is 285# lets say, you'll be working on it for... What like 23min? Check my math on that... So I think it's kinda open ended...
DeleteThanks man.
Deletepower snatch or squat snatch ?
ReplyDeleteAlways full movement unless specified.
DeleteFrom the FAQ:
DeleteIf Power or Squat is not specifically prescribed it is the athletes choice to determine the most effective method.
Do we do Snatch and C&J before the actual WOD??
ReplyDeleteDepends on your goals and what programming you are doing. The FAQ will help shed some light. Regardless of which programming you are doing you will do it in the order he lays out.
DeleteOpen Program
ReplyDelete1) 3 rounds + 6 reps - did this at home so the T2B are always a little tougher with the lower bar here. Never really felt great throughout this one.
2) 185#, failed at 190 - very happy to hit 185, which was my PR coming in, considering it was my 3rd straight day, I did a ton of snatch yesterday and overall my flexibility felt like crap. Speed and power have definitely improved, and I think 195 is attainable if fresh.
3) 240 (PR is 255) - definitely didn't have the gas left to go any heavier without sacrificing form.
Off tomorrow and looking forward to getting back on schedule Tuesday.
Open
ReplyDelete1) Metcon - 3 rounds. T2B were awful. Had to split 1rnd - 12 unbrkn, 2rnd 6+6, 3rnd - 4,4,2,2 grrrrr
2) 195, failed at 200. Previous PR was 185, very happy with new result. Upper body was rather tired after Metcon's OHS.
3) 200 (PR is 245)
1. Snatch Ladder- Hit 205 easy, kept missing 215, hit 195 for three singles.
ReplyDelete2. Clean and Jerk-255, felt good
3. Box Squats
6x2, across- 365 for 5 sets, felt froggy and hit 405 for a triple
4. Gymnastic Benchmark
Max Strict HSPU- 18 reps, this was an awesome improvement
5. Metcon
AMRAP 6- 3 rounds plus 4
Holy box squat Jeremy, over a hundred pounds less felt like it was trying to crush me.
DeleteWell, there is feeling bad, then there is what I was feeling this morning. I got home late from games last night and tried to turn around at 5a.m. and workout. Bad idea lol. No need to post the numbers, as there is not much to post. Just gotta be ready to go tomorrow.
ReplyDeleteOpen/Masters (43)
ReplyDelete1) 3 rounds even, as always, harder than it looks, core and hip flexors were beat for TTB
2) 165, tied PR. have to get 2 1/2's to be able to go up 5 lbs, as 175 was too much
3) 215 tied pr, couldn't lock out 225
Reg:
ReplyDelete1. 195, missed 205, missed 185 3 times then got it like it was 95..go figure.
2. 235,235....pretty much freeze-framed during each clean at mid-rise....then realized it was supposed to be 225, much easier!
3. 225,225,245,245,245... starting to wonder if I should go lighter on box squat days and work on westside speed instead of max load. I seem to be developing a terrible stall in mid-rise.....
4. 27, was only expecting 15 or so...stoked for so many.
5. 4 rounds even, overhead was....interesting after all the above.
Nice work on the metcon brother, and nice work on the HSPU! My core was cooked by the time I got to TTB, my abs actually cramped on the first set of TTB and it was downhill from there.
DeleteSolid work gents.im trying to keep up. keep up the hard work.
DeleteNice work! How much did you push the pace on the burpees?
DeleteLike crazy, kept my head low and moved very quickly. Not having to stand all the way up and clap makes for fast burpees for a 6 footer.
DeleteReg:
ReplyDeleteSnatch- 155, 165, 175, 195, failed 205 a bunch of times. Kinda disheartened due to the fact that it's my 1RM.
C&J- 235 across. Felt heavy but solid.
Box Squats- 4x245. Again, heavy but solid.
Skipped the HSPU to save my shoulder.
Metcon- 3 plus 15.
Didn't feel like I got a whole lot out of today but I'm sure I'll make up for it tomorrow.
1. Metcon 2+13 @ 95#
ReplyDelete2snatch 75-100 3@100
3. Clean and jerk 140
That should sat 75-110 3@100
DeleteOpen
ReplyDelete1. 2rds + 21 reps
2. 205# PR
3. 225#
OPEN
ReplyDelete1. 3 rounds + 6 Rx
2. 180# (10# PR)
3. 215#
... TTB gave out late in Round 3 ... 2013 goal was to Snatch BW this year - happy to stike this one off the list - my previous PR of 170# has lingered since November 2011 - great day.
So-so day.
ReplyDelete1. 195 easy 205 felt like 300 no clue. hit 175 for last 3
2. 255 for 3 265 for 2
3. 225# no idea where to go here. will go heavier next time . tried to move fast
4. 22 hspu
5. 3 rounds plus 15 . smoked
I definitely feel you on those snatches.
DeleteIt has to be a mental issue with 200# not sure how to crash through it. its been around for awhile. everything under 200 gets easier and easier one pound over 200 might as well be 1000#
DeleteOpen:
ReplyDelete1) 3 rounds plus 4 OHS
2) 185#
3) 235# missed 245# twice 30# off PR
Think you're cool cause you tied me on the met con?
DeleteAwesome guys!!
DeleteOpen
ReplyDelete1) 2 rds
2) #100
3) #125
Kicking myself, I should have done better!
Open
ReplyDelete(1) 3+11 (not confident with #95 snatch so had to clean & bring it to OH position, TTB fell apart pretty quick)
(2) #110
(3) #145 ... cleaned 155 but couldn't get the jerk
Open:
ReplyDelete1. Did it at 155. Need to work on my heavy OH squats. big goat of mine. 3 rounds+ 5 OH squats
2. 205# Failed at 210.
3. 285. Jerk was starting to get sloppy
OPEN:
ReplyDelete1) 3 rounds + 6 OHS.
2) 205
3) 275
4) Still feeling pretty fresh so I did 10-9-8-7-6-5-4-3-2-1 of Toes to Bar and Strict Handstand Pushups. (5:33)
I want to give credit to this programming and the people on here working hard that inspire me. A month ago I was sucking it up with my metcons but strength was good. Now Im actually holding my own on the mercon, not setting the cf world on fire but actually putting up times that seem close to competitive with the Open Masters group. I also enjoy how people truly encourage others here as they progress. I am a recently retired national/pro level powerlifter who is very impressed by this site and the people on here. Thanks to everyone and good luck!
ReplyDelete1) 200lbs (wanted to go for a pr!):)
ReplyDelete2) 225 across
3) 365
4) 15
5) 3+19
Snatch ladder-245, missed @255
ReplyDeleteC&j 265 (nursing knee injury)
Box sqt 275 (knee)
Hspu 25
Metcon 3+13..dropped the bar on 4th rnd ohs, cost me some time.
Have been away from crossfit for about 2 months, found this program and really want to work on the Open programming.
ReplyDeleteopen
2+9= wod
snatch ladder= 175 (PR) didn't get the bar back enough on 180. 165- 3 singles
heavy clean- 205lb, get feet out farther, 215lb (current PR) wasn't clean so pull the plug there.
Can soneone explain the box squats please. Appreciate it.
ReplyDeleteOpen:
ReplyDelete1.) 2rds+3 (OHS are so tough when you're winded)
2.) Matched my current PR @160, Failed @165
3.) 200 (5# PR!)
1st time using Oly Shoes, definitely a fan. Why did I wait so long!?!?
1) started at 135, made 175, failed 185, backed it down to 165 and failed twice, walked away before I got angry, lol!
ReplyDelete2) done @ 230
3) these were awkward as hell, never done them before, really hard to keep shins vertical and was having balance issues, kept it light at 95#
4) 6 strict
5) 3 rds even
Regionals:
ReplyDelete1. Worked to 195. Failed 205.
2. Worked to 245.
3. Skipped due to time constraint.
4. 15 strict hspu
5. 3 rounds plus 6
Didn't hit things very clean today and shoulders are still sore. Another solid day nonetheless.
Open Master
ReplyDelete1: 3 even w 85#
Snatch ladder: 75-100
C&J 120
C&J - 230#
ReplyDeleteMetcon - 4+1 @ 155#
Ran out of time, HSPU and Box Squats later.
C&J was 230 across (had trouble getting my shoulders to loosen up)
DeleteFirst proper day back after my holiday.
ReplyDeleteOPEN
1) 2 rnds + 9 burpees
2) 82.5kg (started at 62.5kg adding 2.5kg every minute) then back off set @75kg
3) 110kg
Newbie to the site.
ReplyDeleteRegional.
1) Hit 205, max 215, 3 at 185
2) 90% 235
3)New to Box squats, worked up to 275
4) 5 :(
5) 3 + 9, snatched 1st OHS, t2b sucked
Looking forward to the program.
Open:
ReplyDelete1) 2+22
2) 150 lbs
3) 190 lbs
New to the site, have a injured ankle now so jumping, squating heavy and stuff like that is not happening right now, but better every day!
ReplyDeleteRegional:
1) 100kg power snatch (220pounds), then 3x 90kg
2) 5x115kg (255pounds) Power Clean + Push Jerk (can't split with my ankle now...)
3) 120kg/265punds (first time box squatting)
4) 18 reps
5) 3+15 reps RX (step over bar on burpees, slowed me down a bit)
Open
ReplyDeleteLegs and shoulders are still banged up from the comp this past wknd.....we took 3rd
1. 3rds.+22
2. 215- kept catching in toes on 225#
3. No time...will make up later this wk
Congrats on 3rd man!
DeleteThanks pal!
DeleteA) 235
ReplyDeleteB) 225
C) 315
D) 4 rounds
Today should have been a rest day after our team work out this weekend. Rough day.
1) snatch ladder 87.5kg (pr)
ReplyDelete2) clean and jerk 95kg across
3) box back squat 120kg across
4) max strict hspu 13
5) metcon 2 rounds + 14 reps
Open
ReplyDeletemetcon - 3 rounds + 7burpees rx
snatch - failed at 160#
c&j-225#
OPEN
ReplyDelete1. 2 + 3 rx except I used a rack for the OHS and a different bar for burpees :-(
2. Did the snatch complex from last week got up to 88#
3. C & J 123 (PR since having a baby)
Open
ReplyDelete3 rds plus 4 burpees (toes2 bar slowed me down)
180 on the snatch
235 clean and jerk
Open
ReplyDelete2 rds +2 OHS
Snatch up to 160
Clean and jerk 190
Open
ReplyDelete1. 3+22 80#
2. 110#
3. 155#
Open
ReplyDelete1.) 3rds + 6...meh, paced a lil too much to make sure my o.h.s were unbroken
2.) #175, failed #180 2x...PR is #195. Hit 2 out of 3 at #165
3.) Cleaned up to #245, could not jerk from elbow pain.
Reg.
ReplyDelete1) 205 ( Hit 215 but started the lift with ten seconds left and by time I got set and stood it up I was over the minute)
2) 255 Across...struggle with speed under the bar so did these from the blocks, no misses
3) 305 Across
4) 23
5) 3+8
Definitely getting sick, those burpees were like a bunch in the face
1) Snatch Ladder - Hit 185 (PR!), missed 195
ReplyDelete2) C&J - 205
3) Box Squat - 235
4) HSPU - 27. New PR by 5 reps
5) Metcon - 2 rds + 6 + 6
REG:
ReplyDelete1) No misses until 195, 3 failed attempts
hit 185 then 3x165 (old PR is 190)
2) 230#
3) 315#
4) 22 HSPU
Football team kicked me out of the gym, hitting MetCon after class tonight.
Open:
ReplyDelete1) 3+4
2) 165#
3) 195#
Open
ReplyDelete1. 4 rounds
2. 185 (failed at 190) 3 singles at 175
3. 245
Competed in my first sprint triathlon on Sunday. Finished in 1:30:36 with pretty much no training (aside from running longer distances every now and then). 3rd in my age group and 60th overall (out of men and women). Not too bad! :) Swim was DEFINITELY the worst of it.
ReplyDeleteWanted to try two days in a row of intense competition (did the CF comp in Baltimore on Saturday and then the sprint tri on Sunday). Aside from being a little sore in my shoulders, I feel great! :) Regionals 2014 - I am coming after you! :)
Deletewod- 2+20 @105 should of pushed a little harder-ttb needs work
ReplyDelete5x300m runs rest one minute in between
snatch ladder starting at 95 go up 10lbs every minute until failure. 95/105/115/125/135 (previous pr)/went up 5, 140 PR/145F maybe i would of got 145 if i followed directions :) went down to 125 for singles 125/125F shoulders toast so walked away.
1. got to 245#, hit 225# 3 straight reps with no misses.
ReplyDelete2. 305# across, jerks felt better than they have in a while.
3. 315# across
4. 16 strict hspu
4. 3 rounds + 12 reps
had food poisoning all day yesterday, probably wasnt the smartest idea to push it today.
1. C+js at 165
ReplyDelete2. Snatch latter up to 145 failed 155
3. Box squats for 2@275
4. Hspu's didn't do:/
5. 3+15
Regionals:
ReplyDelete1. Failed at #145 (Previous Power Snatch PR)
2. #175 across (Failed last Jerk)
3. Completed as Front Squats to prepare for a competition coming up
#115, #135, #155, #175, #195, #210
4. 4 Strict HSPU (Finished after Metcons)
5. 2 + 2 T2B
Then completed a Metcon at my box.
4 RDs of Helen with 3 minute rest between each round.
Not my best lifting day. Shoulders are very sore.
Regional
ReplyDelete1. 235# real happy (240#PR) missed 245# 2x but almost!
2. 250# squat clean and jerk
3. 325#
4. 22 strict hspu
5. 4rds +1
1. In addition hit 215 for 3 more reps
Delete1) 3+20 @ 115#
ReplyDelete2) started at 125#...hit 175# (current PR which I'm stoked about)
3) 185#...then jumped to 215#... Got the squat clean, which is a PR, but failed the jerk. Things started getting black coming out of the squat...ha
All n all a great night considering being smashed from the comp still.
1) 4 rounds. Used 55# for OHS because it's a major weakness due to mobility and 6 TTB.
ReplyDelete2) 105 (squat snatch)
3) 195 (squat clean and jerk).
Open
ReplyDelete1) 1 rd 4 reps. RX. Struggled with 95# more than I expected today.
2) 75-80-85, then three at 75
3) 125 'clean' clean & jerk
Got 130 up but not the jerk. But haven't got that much up since competition in April (before injury)
Open
ReplyDelete1)3rds+16
2)80#-130#
3)165#
Open
ReplyDelete1. 2 rounds plus 15 @85#
2. 95#
3. 135#
Regionals
ReplyDeleteHit 235 within the minute on the ladder. Didn't even attempt 245, as I'd just hit that as my PR two days prior.. Went down and hit 3 clean reps at 225. Felt good.
Used 275 across. Felt slow on the way up from the squat. One miss on first rep.
Box squats at:
225
275
295
315
335
315
36 strict hspu
4+7
Coulda moved a little faster but did everything before very back to back and hadn't eaten much today, which exacerbated the fact that I'd thrown everything thin up yesterday from my very first kidney stone!
Fun first day and looking forward to more here and there.
i followed you through the open and regionals last year bro, you're an animal. Welcome to the community!!
DeleteBig fan man. Same as Dex, been following you for over a year now. Awesome to see you on here!
Deletewelcome noah!
DeleteOpen
ReplyDelete1) 3+17
2) 235 tied PR will get 245 next time 220 3 reps no misses
3) 265
Open
ReplyDelete1) 4 rounds. 55 lbs, 8 ttb
2) 80 # (10 lb pr)
3) 105#
Open
ReplyDelete1- 3 rounds +24
2- 205 New PR!
3- 215 felt really sloppy
Open / Masters (43)
ReplyDelete1) 3 Rnds + 1 OHS
2) 185# (PR)...missed 2x's on 190... 3 singles @170 (old PR)
3) ran out of time...
Open
ReplyDelete1) Metcon - 3 rounds + 23 reps
2) 175 lbs, missed 180. 3 singles @ 165 lbs
3) 245 lbs
Open.
ReplyDelete1. 2 rounds and 9 T2B
2. 165. 1 rep max is 175
3. 215. 1 rep max is 225
4. Gym did Annie so I jumped in. 5:33 Rx. 25 second PR.
221 snatch PR, 275 CJ PR, 3+6 Rx 155
ReplyDeleteOpen
ReplyDelete3 rds even on the metcon. Skipped oly stuff since I'm going to my first oly class EVER at CF Nor'easter on Tuesday! Excited.
I did an "oly total ladder" event on Saturday so I skipped that stuff. Hit 195/265 on Saturday (30 seconds per bar, 10# jumps).
ReplyDeleteOpen Met-Con - 2 rounds + OHS's + Burpees + 6 TTB
open
ReplyDelete1.3 + 18
2. 225 pr for me! Felt great in the catch and form felt awesome! Was a good solid lift for the day waiting for that moment to happen! Never could get over 185 from crappy form!
3. 285
Open
ReplyDelete1) 3 + 5
2) #200
3) skipped, grip failing. my forearm is killing me from using the chainsaw a few hours yesterday.
Open
ReplyDeleteAlmost a full day of goats!
1. 2 + 19 (@95#)
2. 85/105# (certainly not one of my better movements!)
3. 175# not bad considering my 1 RM is 185#. Looking forward to trying C&J when I'm fresh...
Open
ReplyDelete1. 2 + 4 at 105#
2. 125# (old max)
3. 175#
Reg
ReplyDelete1) snatch ladder. Hit a PR @140#!
2) did not do C&J, bc I hit 205# in competition on Saturday! Another PR!
3) done
4) 2 rds + 9 lat burpees. Hips were tight on TTB and could not grip well.
Regionals:
ReplyDelete1) Snatch Ladder- 155-165-175-180(F)-160-160-160
2) C&J- 215
3) Box Squats- 245 Across
4) Gym Bnchmrk- 27
5) Metcon- 3 rds
Open:
ReplyDeleteUsed 155. On the WOD: 4 rounds
205 on the snatch
245 on the clean and jerk
Open
ReplyDelete1 - 3 + 8
2 - started at 60kg finished at 110kg =PB, missed 112.5kg twice then hit the back off reps at 102.5kg
3 - up to 130kg then missed 135kg clean