Sunday, September 22, 2013

Monday 9.23.13

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.

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

2. Snatch Ladder
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.

2.  Clean and Jerk
work up to a heavy, but clean, single.

104 comments:

  1. Wow Meg you are jacked! Impressive!

    ReplyDelete
  2. Open Masters 40-45

    3 rounds even

    195# failed at 205#

    245# pr for new bw

    This metcon is made for my weakness'. I suck at OHS and TTB.

    ReplyDelete
  3. How long should we work on the snatch movement?

    ReplyDelete
    Replies
    1. Hey 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...

      Delete
  4. Replies
    1. Always full movement unless specified.

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    2. From the FAQ:

      If Power or Squat is not specifically prescribed it is the athletes choice to determine the most effective method.

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  5. Do we do Snatch and C&J before the actual WOD??

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    Replies
    1. Depends 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.

      Delete
  6. Open Program
    1) 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.

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  7. Open
    1) 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)

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  8. 1. Snatch Ladder- Hit 205 easy, kept missing 215, hit 195 for three singles.

    2. 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

    ReplyDelete
    Replies
    1. Holy box squat Jeremy, over a hundred pounds less felt like it was trying to crush me.

      Delete
  9. Well, 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.

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  10. Open/Masters (43)
    1) 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

    ReplyDelete
  11. Reg:

    1. 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.

    ReplyDelete
    Replies
    1. 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.

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    2. Solid work gents.im trying to keep up. keep up the hard work.

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    3. Nice work! How much did you push the pace on the burpees?

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    4. Like 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.

      Delete
  12. Reg:

    Snatch- 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.

    ReplyDelete
  13. 1. Metcon 2+13 @ 95#
    2snatch 75-100 3@100
    3. Clean and jerk 140

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  14. Open
    1. 2rds + 21 reps
    2. 205# PR
    3. 225#

    ReplyDelete
  15. OPEN
    1. 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.

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  16. So-so day.

    1. 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

    ReplyDelete
    Replies
    1. I definitely feel you on those snatches.

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    2. It 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#

      Delete
  17. Open:

    1) 3 rounds plus 4 OHS

    2) 185#

    3) 235# missed 245# twice 30# off PR

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  18. Open

    1) 2 rds
    2) #100
    3) #125

    Kicking myself, I should have done better!

    ReplyDelete
  19. Open
    (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

    ReplyDelete
  20. Open:
    1. 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

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  21. OPEN:
    1) 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)

    ReplyDelete
  22. 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!

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  23. 1) 200lbs (wanted to go for a pr!):)
    2) 225 across
    3) 365
    4) 15
    5) 3+19

    ReplyDelete
  24. Snatch ladder-245, missed @255
    C&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.

    ReplyDelete
  25. Have been away from crossfit for about 2 months, found this program and really want to work on the Open programming.
    open
    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.


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  26. Can soneone explain the box squats please. Appreciate it.

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  27. Open:

    1.) 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!?!?

    ReplyDelete
  28. 1) started at 135, made 175, failed 185, backed it down to 165 and failed twice, walked away before I got angry, lol!

    2) 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

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  29. Regionals:

    1. 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.

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  30. Open Master
    1: 3 even w 85#
    Snatch ladder: 75-100
    C&J 120

    ReplyDelete
  31. C&J - 230#

    Metcon - 4+1 @ 155#

    Ran out of time, HSPU and Box Squats later.

    ReplyDelete
    Replies
    1. C&J was 230 across (had trouble getting my shoulders to loosen up)

      Delete
  32. First proper day back after my holiday.

    OPEN
    1) 2 rnds + 9 burpees
    2) 82.5kg (started at 62.5kg adding 2.5kg every minute) then back off set @75kg
    3) 110kg

    ReplyDelete
  33. Newbie to the site.
    Regional.
    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.

    ReplyDelete
  34. 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!

    Regional:
    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)

    ReplyDelete
  35. Open
    Legs 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

    ReplyDelete
  36. A) 235
    B) 225
    C) 315
    D) 4 rounds

    Today should have been a rest day after our team work out this weekend. Rough day.

    ReplyDelete
  37. 1) snatch ladder 87.5kg (pr)

    2) clean and jerk 95kg across

    3) box back squat 120kg across

    4) max strict hspu 13

    5) metcon 2 rounds + 14 reps

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  38. Open
    metcon - 3 rounds + 7burpees rx
    snatch - failed at 160#
    c&j-225#

    ReplyDelete
  39. OPEN

    1. 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)

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  40. Open
    3 rds plus 4 burpees (toes2 bar slowed me down)
    180 on the snatch
    235 clean and jerk

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  41. Open
    2 rds +2 OHS

    Snatch up to 160

    Clean and jerk 190

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  42. Open
    1.) 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.

    ReplyDelete
  43. Reg.

    1) 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

    ReplyDelete
  44. 1) Snatch Ladder - Hit 185 (PR!), missed 195
    2) C&J - 205
    3) Box Squat - 235
    4) HSPU - 27. New PR by 5 reps
    5) Metcon - 2 rds + 6 + 6

    ReplyDelete
  45. REG:
    1) 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.

    ReplyDelete
  46. Open
    1. 4 rounds
    2. 185 (failed at 190) 3 singles at 175
    3. 245

    ReplyDelete
  47. 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.

    ReplyDelete
    Replies
    1. Wanted 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! :)

      Delete
  48. wod- 2+20 @105 should of pushed a little harder-ttb needs work
    5x300m 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.

    ReplyDelete
  49. 1. got to 245#, hit 225# 3 straight reps with no misses.
    2. 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.

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  50. 1. C+js at 165
    2. Snatch latter up to 145 failed 155
    3. Box squats for 2@275
    4. Hspu's didn't do:/
    5. 3+15

    ReplyDelete
  51. Regionals:

    1. 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.

    ReplyDelete
  52. Regional
    1. 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

    ReplyDelete
    Replies
    1. 1. In addition hit 215 for 3 more reps

      Delete
  53. 1) 3+20 @ 115#
    2) 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.

    ReplyDelete
  54. 1) 4 rounds. Used 55# for OHS because it's a major weakness due to mobility and 6 TTB.
    2) 105 (squat snatch)
    3) 195 (squat clean and jerk).

    ReplyDelete
  55. Open
    1) 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)

    ReplyDelete
  56. Open

    1. 2 rounds plus 15 @85#

    2. 95#

    3. 135#

    ReplyDelete
  57. Regionals

    Hit 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.

    ReplyDelete
    Replies
    1. i followed you through the open and regionals last year bro, you're an animal. Welcome to the community!!

      Delete
    2. Big fan man. Same as Dex, been following you for over a year now. Awesome to see you on here!

      Delete
  58. Open
    1) 3+17
    2) 235 tied PR will get 245 next time 220 3 reps no misses
    3) 265

    ReplyDelete
  59. Open
    1) 4 rounds. 55 lbs, 8 ttb
    2) 80 # (10 lb pr)
    3) 105#

    ReplyDelete
  60. Open
    1- 3 rounds +24
    2- 205 New PR!
    3- 215 felt really sloppy

    ReplyDelete
  61. Open / Masters (43)
    1) 3 Rnds + 1 OHS
    2) 185# (PR)...missed 2x's on 190... 3 singles @170 (old PR)
    3) ran out of time...

    ReplyDelete
  62. Open

    1) Metcon - 3 rounds + 23 reps
    2) 175 lbs, missed 180. 3 singles @ 165 lbs
    3) 245 lbs

    ReplyDelete
  63. Open.

    1. 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.

    ReplyDelete
  64. 221 snatch PR, 275 CJ PR, 3+6 Rx 155

    ReplyDelete
  65. Open

    3 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.

    ReplyDelete
  66. 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).

    Open Met-Con - 2 rounds + OHS's + Burpees + 6 TTB

    ReplyDelete
  67. open
    1.3 + 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

    ReplyDelete
  68. Open

    1) 3 + 5
    2) #200
    3) skipped, grip failing. my forearm is killing me from using the chainsaw a few hours yesterday.

    ReplyDelete
  69. Open

    Almost 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...

    ReplyDelete
  70. Open
    1. 2 + 4 at 105#
    2. 125# (old max)
    3. 175#

    ReplyDelete
  71. Reg
    1) 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.

    ReplyDelete
  72. Regionals:

    1) 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

    ReplyDelete
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    ReplyDelete
  74. Open:
    Used 155. On the WOD: 4 rounds

    205 on the snatch

    245 on the clean and jerk

    ReplyDelete
  75. Open
    1 - 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

    ReplyDelete