Happy Birthday Babe!
2014 REGIONAL & GAMES ATHLETES
1. Snatch Complex
6 sets of: Power Snatch + Squat Snatch + OHS, climbing
6 sets of: Power Snatch + Squat Snatch + OHS, climbing
2. Clean and Jerk
3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk
3. Back Squats
5 x 3, climbing
4. Gymnastic Benchmark
max unbroken C2B pull ups
5. Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.
2014 OPEN ATHLETES
1. Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.
2. Clean and Jerk
3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk
2 questions:
ReplyDelete1) for open. The clean and jerk, is it one clean with a pause at the bottom then jerk? Or is it one clean, pause front squat,then jerk?
2) usually there is a strength so can we do a strength or do the 5x3 back squat from regionals or do we not do any strength?
Trey,
Delete1) three seperate movements as one big set, so stand up from the clean, then squat and hold, then jerk.
2) mix in whatever you want, but if you look at the template Coach has built you will see that what he programmed for today is still in line with it.
Thanks man. Helps alot! Appreciate the help
DeleteOpen:
ReplyDelete1. Metcon 13:20 RXd
2. Cl&FS&J - 155, 175, 200
Did Squat Clean + Pause Front Squat + Push Jerk
Open Masters 46
ReplyDeleteMetCon
8:50
Reg:
ReplyDeleteSnatch complex- 135-155-165-175-190
C&J complex- 215-225-235
5x3 BS- 225-245-275-295-315
Did two C2B and my hands started tearing. Go figure.
Metcon- low 8. Stopped caring after I discovered my body doesn't remember how to string double unders.
1. Snatch Complex- Was going to get someone to take a look at my form, by the time they were available I already did the below and this wasn't in the cards, especially after squats.
ReplyDelete2. Clean and Jerk185, 225, 275 (missed jerk)
3. Back Squats
5 x 3, climbing- 225, 275, 315, 365, 385
4. Gymnastic Benchmark
max unbroken C2B pull ups- Worked on Butterfly, got 20 in a row, really drilling technique
5. Metcon
For Time- my legs are dead after the last couple workouts, this was hard- 7:07
Open/Masters (43)
ReplyDeleteMetcon: 13:18, double unders are a huge goat
clean complex: 135, 155, 175
back squats: 5 x 3 climbing: 165, 185, 205, 225, 245
Open
ReplyDeleteMetcon: 7:04 felt very slow in my transitions
Squat Clean + Jerk Complex - 80 KG across
Reg:
ReplyDelete1. 115,135,145,155,165,165 felt good.
2. 185, 215, 225, 225 was getting squirly in the Jerk so stayed put.
3. 245, 265, 275, 295, 305, all Low Bar today, never done it before and I like it, also first time to EVER (in my life) do over 300 on my back!!!
4. 27, no record (PR is a recent 35) hands just weren't there and didn't want to tear for it.
5. 6:28, fun one, thought I might go unbroken for the whole thing, but I did not...all DU's unbroken though.
Open
ReplyDelete1. 13:25 RX
2. 185 & 195. Got run out of open gym before attempting 205.
Happy Birthday Heather!! From your friends at Upper Cape CrossFit.
ReplyDelete1. 95, 115, 125, 145 145
2. Just went with 185 on all 3. Squat clean and pause squat still a little suspect with the knee.
3. 185, 225, 245, 260, 260. Definitely feeling better on the knee, but still a little frustrated that the strength is gone from where it was. Big props to my training partner for hitting 305 today on this. First time ever with 3 bills on his back. For those of you who are wondering if this programming gets you stronger........YUP!!!
4. 30 Chest to Bars. Still need to work on getting the butterfly, but happy with 30.
5. 7:16. Did the snatches as power snatches, not ready to put that many squat snatches on the knee yet. Haven't done DU's in a while for obvious reasons, however I was able to do 3 out of the 5 sets of them unbroken.
All in all I will chalk it up as a good day. I'm slowly coming back.
OPEN:
ReplyDelete10:22 rx'd. Not my morning. Lifting later
Regionals:
ReplyDelete1. 225
2. 285
3. 405/415/415/425(f)/dnf
4. 36
5. 7:47
Wish I had another hour to get more work in here, but morning class was coming in. Great day of training!
Stoked that I hit 285 on the c&j complex. My last 1RM C&J was 285!
DeleteGreat day man!
DeleteAnd happy birthday Heather!!!!!
ReplyDeleteOpen
ReplyDelete(1)9:45...UB double unders but couldn't string together squat snatches
(2) 125,135,145
Open:
ReplyDelete11:57
125, 125, 135
Open
ReplyDelete1. 11:34 rx
2. 155, 185, 205
Yikes! 6am is not a fun time to WOD.
ReplyDeleteOpen
1 - 10:23
2 - 205,225,245
Open:
ReplyDelete1) 9:10
2) 225, 235 and 235
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ReplyDelete1. 65, 75, 85, 85, 90, 95
ReplyDelete2. 115, 125, 135
3. 105, 125, 145, 155, 160
4. 5 - always have trouble with these
5. 9:58 Rx - DUs unbroken
Open
ReplyDelete1. 6:59 Rx
2. 185-195-205
... the best "batches of squat snatches" have ever felt ...
1. 5:42 Rx. squat snatches unbroken. Tripped up once on three sets of DUs--usually these are not a problem. Lower back killing me, so went slow and deliberate on the squat snatches, but still TnG. Overall felt like back was holding me back and could have gone a lot faster + mental focus on DUs not to trip up.
ReplyDelete2. Went light to work on push jerk (I can't jerk--I push press everything, about 70+ pounds over my best legit "jerk" ). Great coaching today to help me think and work on some things. 80kg across.
Open
ReplyDelete1. 8:13
2. 185/205/225
Open Master:
ReplyDelete15:02 (75)#
125#
Open Masters 40-45
ReplyDelete8:01- good day
135# across- knees were a little sore
After competing this wekend and taking sexond with my daughter I decided against my better judgemwnt to workout. Overall I didnt do too bad but my knees are aching!
1) 85, 90, 95, 100, 105, 110
ReplyDelete2) 125, 135, 145
3) 165, 175, 185, 195, 205 (pr)
4) 12* I forgot to do these before the metcon, so did them right after
5) 8:21 - my legs felt really heavy on the dus
Open -
ReplyDelete12:29. Blah blah, oly lifts at globo gym suck, blah blah. I'm usually solid on DU too, not today.
No time for C&J work today. I did PR my clean on Saturday at 295# and we have C&J work scheduled for our comp group tomorrow night.
Been leveraging this site to supplement my daily programming, and really appreciate some of the components. The 20-rep benchmarks on Tuesdays have been eye-openers and some of the Oly complexes have really challenged my focus on technique - forget about strength. I have ridiculously small hands, so successive reps for Oly lifts above 75# have been part of my weakness training. The clean complex last week and the WOD today were fantastic programming opportunities with which I had some real success. BS has been a terrible lift since I began lifting and 3 coaches later, I'm still analyzing the issues...but added 10lbs to it today for 2reps, so I'll take the win. Thanks for the programming.
ReplyDeleteRegionals
ReplyDelete1) snatch: 75-95-105-115-120-125
2) C&J: 125-145-150
3) n/a for back squat since I'm still doing my FS cycle
4) worked on MU
5) 10:06...I hate being tall. Used 85# instead of 80# oops!
OPEN:
ReplyDeleteUgh...
1. 16:25 (65#) Started WOD twice with 75# but kept failing so dropped to 65 and started yet again. I have such a hard time stringing snatches together. I'm ok with just oly work even in complexes, but in WODs they totally destroy me. Also, lower back issues are flaring and I'm putting off the chiro for no reason at all.
2. No time and FS really tax my lower back, so steered clear for today.
Regionals
ReplyDelete1) Snatch: 70kg/75kg/80kg/85kg/90kg(video below)/95kg, tried 100kg but power snatch turned into squat snatch...
2) C&J: 90kg/100kg/105kg, tried 110kg twice but couldn't get up from the pause squat
3) 100kg/110kg/120kg/125kg/130kgx2, most i've squatted since regoinals, non-stop leg injuries since then....
4) 20, couldn't really get any rythm, not to good...
5) 5:20, did one-leg singleunders since my ankle is still not good, snatches unbroken RX, SU 30/20 on last 3 rounds since my calf started cramping up alot
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Delete90kg snatch complex:
Deletehttp://www.youtube.com/watch?v=-QTepOpoTx8
Open
ReplyDelete1. 16:25 @95# My DUs were a disaster - and they're normally not. Hopefully they'll come back to me as the cold weather approaches and I swap runs for DU practice!
2. 135#, 155#, 175# (failed after 3 sec hold)
P.S. Happy Birthday Heather!
Open
ReplyDelete1. 7:33- unbroken on snatch...not so much on du's
2. 225/245/255/275F - stuck in the hole on f.sqt
3. 5x3 back sqt- 255/285/305/325/330x1
Open
ReplyDelete1) 7:41 Rx
2) 185-205-225
3x5 back squat: 225/255/275/305x1
5x3*
DeleteOpen
ReplyDeleteMetcon 7:44rx
C&J 215/230/245
Regionals
ReplyDelete1.Snatch Complex-115,135,135,145,145,155lbs felt good
2.C+J Complex-185,205,225lbs. Missed jerk at 225. Would've been a new max
3.Back Squats-225,245,265,275,285lbs
4.Max C2B's- 17
5.Metcon-10:50. Legs felt so heavy on this from all the squats
REGIONAL: (Usually do OPEN, but decided to try reg. today. Pretty spent by metcon time, but I guess that's the point.)
ReplyDelete1) Snatch Complex: 135, 145, 155, 165, 175, 185. Surprisingly no misses.
2) C & J Complex: 205, 225, 245.
3) Back Squats: 255, 275, 305, 325, 345.
4) Unbroken C2B: 41
5) Metcon: 8:13. (One mistake on DU. Broke 8, 6, & 4 snatches.)
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ReplyDelete1) 115/125/135/145/155/165
ReplyDelete2) 235/245/255
3) 225/275/315/335/365
4) 21 unbroken c2b
5) 11:02
6:35rx squat snatches unbroken, dubs were way off today.
ReplyDeleteClean complex 165 across
Snatch complex- 135/160/170/175/180/185
ReplyDeleteC+j complex 205/220/230
Back squat 295/315/335/350/350- feeling sluggish
Chest2bar- 10 :/ ugh
Metcon- 6:17
Open
ReplyDeleteMetcon- 11:25 rx. single snatchs/ broke du's in 2 or three sets
C+j complex 155/185/205(sloppy jerk)
Nice work....glad to see you posting
DeleteOpen
ReplyDelete8:44 rx. Not my day
Open
ReplyDeletemetcon-9:38rx
c&j complex - 185,195,205#
Open
ReplyDelete1) 13:39 rxd
2) 155, 175, 185
1) snatch complex 60-65-70-75-80kg fail
ReplyDelete2) clean and jerk complex 90-95-102,5kg
3) back squat 100-110-120-130-140kg
4) max c2b 23
5) metcon 9:34rx
1. 135, 155, 165, 175miss, 175, 185.
ReplyDelete2. 225, 235, 245. Pretty amped about this. I am a big power cleaner (about 30# more on power clean than squat clean, my FS sucks), so this is a good one for me.
3. 255, 265, 275, 285, 295. 295 is actually a 3 rep PR. Felt like I had more. Horrah for getting stronger.
4. 30. 5 Rep PR.
5. 8:41. Metcon is still struggling, getting better, but just not there.
Open
ReplyDelete1.) Strength first...#245 across
2.) Metcon- 11:35....woof, sucks but I love the goat workouts. Getting better everyday.
Happy birthday Heather!
Great job on the clean complex!
DeleteOpen
ReplyDelete1. 7:54 Rx
2. 130/140/150
1. worked to 205
ReplyDelete2. worked to 225#, workin on rowing the bar to my lap on cleans
3. 315,335,365,395,405
4., metcon: 5:53 rx
had a competition this weekend. felt like i stood around too much in transition. So no more pacing. if i pass out, i pass out. Fuck it.
Open
ReplyDelete1) NFT turned into a skill session. Easing my way back in especially with squat snatches. Feels good to be back!
2) Didn't do
Open
ReplyDelete1) 7:50 rx
Happy!
2) 225-240-250
Stopped when I started to feel my shoulder.
Open
ReplyDelete1. 6:34
2. 135-140-145
Open
ReplyDelete1) 8:36 @ 95# - unacceptable...needed to be sub 8. DU felt terrible.
2) 155#/175#/195#
Back Squat from regionals
185#/205#/225#/245#/255#
Open
ReplyDelete1) 7:25
2) 225,245,255
Open
ReplyDelete1) 9:59 RX
2) 115, 125, 135
Open
ReplyDelete1. 14:49rx- missed the first 5 snatches and had to regroup to refocus
2. 195lb,195lb,195lb (last jerk more stable)
3. Did some snatch pulls at 265lb, 3x3- really want to hit 200lb snatch in 2 months.
Open
ReplyDeleteMetcon. 7:20 rx
Clean complex got 225. Failed jerk at 235 twice.
5x3 back squat got 255. Failed 265 with only getting 2 reps
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ReplyDelete1). 6:48 scaled down to 45#. My punishment from Bussom and Wags for coming in last on Saturday. They told me to go as light as needed to win today. Building the engine.
ReplyDelete2). 135-165-195 (failed on jerk due to sore shoulder).
Open
ReplyDelete1) 7:51 65# 20 du's
2) got up to155#
5x3 back squat165#
Open:
ReplyDelete1) 9:01. Paced the snatches a bit too much at the beginning
2) 225 across
1) 115-145-165-175
ReplyDelete2) 225
3) 245-275-295-315(2)
4) 28
5) 7:10
Open:
ReplyDeleteDid and filmed "Sally"
crossfitalpha1athlete.com
met-con: 12:19
thats what i get for ignoring squat snatches all this time.
165, 185, failed on the jerk at 205. I was donzo
Back after 18 days touring Italy. Ouch.
ReplyDelete1. 155,160,160,165,165,170
2. 185,205,225(f.jerk)
3. 225,255,275,285,295x1
4. 13, butterfly rhythm fell apart but still a pr
5. 11:22, stupid vino,cheeses, and pastas...
metcon: 7:11 45 lbs 30 du's
ReplyDeletec&j complex: 95, 105, 115
Open
ReplyDelete1) Metcon - 9:45. Snatches went great, but struggled on the DUs
2) 225-235-245x(failed jerk). Did one last set @ 225
Open
ReplyDelete1- 8:42 all snatches unbroken. DUs gave me trouble
2- 185, 205, 215
Regionals:
ReplyDelete1)Snatch Complex: 115-125-135-145-155-155
2)C&J: 185-205-225
3)Back Squats: 275-295-315-315-325
4)Gymnastics Benchmark: 17
5)Metcon: 8:35
Open
ReplyDelete1. 12:06. Should've pushed harder.
2. 205,225,245. Had to double jerk the last jerk but managed to get it.
Open
ReplyDelete1. 13:40
2. 135/145/155/160
Back after 18 days touring Italy. Ouch.
ReplyDelete1. 155,160,160,165,165,170
2. 185,205,225(f.jerk)
3. 225,255,275,285,295x1
4. 13, butterfly rhythm fell apart but still a pr
5. 11:22, stupid vino,cheeses, and pastas...
Open
ReplyDelete1. 11:52 with 95#
2. 155, 165, 165.
open
ReplyDelete1. 15:18 with 95lbs - getting better with this major goat
2. 185, 195, 205 - felt really good at the bottom of the squat
1. 8:23 (scaled to 10, 6, 2 @ 65#)
ReplyDelete2. 65#, 75#, 85#
Open 1)
ReplyDelete16:15 scale 95#
2) 135# across
I pr my squat clean to 185# last time was 155#
Open:
ReplyDelete13:02- 40 DU's
80kg-110kg(missed jerk)-90kg
Open:
ReplyDelete13:02- 40 DU's
80kg-110kg(missed jerk)-90kg
Open:
ReplyDelete1. 15:44, first time back snatching so kept weight at 95#, struggled on DU's
2. 155-175-185
1.135-185-205-215-225
ReplyDelete2.225-275-295
3.225-275-315-315-315
4. 20 working on butterfly c2b
5.9:38rx
Open Program
ReplyDelete1)10:10 - really slow on d-u, surprising how hard they felt. Squat snatches/cleans still a weakness in metcons.
2) did a bunch of sets, final 3 were 195, 205, 215 - front squat portion was tough after the pause, but otherwise not too hard.
Open
ReplyDelete1) 12:22 rx
2) 105/115/115
Open
ReplyDelete1) 8:39 rx