Friday, September 20, 2013

Saturday 9.21.13

Girls of the ECC doing KB SDHPs.

1. Track Session
5 x 600m, rest 3 mins

2.  Barbell 
OTM x 20
Odd:  7 Front Squats
Even:  7 Jerks
One barbell and the same weight for both movements.  Good place to start is 50% of 1RM FS or Jerk, which ever is lighter.  Use a rack and climb up in weight when possible. 

3.  Gymnastics
A:  For 4 minutes, every :30 complete a set of max rep Strict C2B Pull ups
rest 1 minute
B:  For 4 Minutes, every :30 complete a set of max rep Strict Ring Dips
rest 1 minute
C:  For 4 Minutes, every :30 complete 1 Rope Climb.  Do these legless for as long as possible then switch to regular

1.    Metcon
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees


  1. are any of you guys competing at the Pensacola Beach Brawl next weekend in florida? I'll be there!

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  2. Get after it today Comp WODers! Team comp today with a couple other frequent posters on this site. have made the ultimate sacrifice for your country. Thank you for your service.

  3. Open
    Glen - 32:44
    Had to go to another floor (cardio zone). So mile runs were on treadmill. Burpees and running were awful

  4. track @ 1:59, 1:57, 1:58, 2:01, 2:01
    otm @ 70 kg working front squat form
    C2B=33 in total
    ring dips= 41 in total
    4 legless rope climbs and 4 using feet

  5. 1) 2:05-09 avg
    2) Used 135 and moved up to 145.
    3) C2B: 8,5,5,5
    Dips: 13,7,5,4
    Did 4×10 T2B

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  8. Open:


    I counted one of my no rep rope climb. Thank you big time Jeremy for the push.

    1. My pleasure bro, couldn't leave without watching you finish. Your time was 27:14.

  9. Open/Masters 47

    Glen: 35:12 used 95# c&j and 5 rope climbs.

  10. The regional programming today is the reason I do this programming.
    1) because I would never come up with it on my own.
    2) it is challenging and will make me better

    1. Track Session- Typhoon season still folks, did row repeats at 750m, 3 min rest
    2:34, 2:37, 2:35, 2:38, 2:38

    2. Barbell- When envisioning this workout and game planning I thought for sure I would get up to around 185, wrong! Those jerks got heavy fast, went 135, 145, 155, increased every 5 min until I got to 155

    3. Gymnastics
    A: 3 each time
    B: 8 each time, these have surprisingly gotten a ton better
    C: 2 legless, the rest regular

  11. Open/Masters (43)

    Glen: 37:29, That was a slog! 2 of my favourite things, running and burpees!

  12. Jeremy couldnt be.more right.
    1. 2:19,2:14,2:14,2:16,2:09
    2. 10 min at 135 5 min at 145 5 min at 155 had some.left in the tank should have went higher earlier. days like this I wish I had some of yall in the gym with me.instead of alone.
    3. C2B 9,7,6,4,3,2,2,2
    Ring dips 12,10,9,7,6,6,6,6
    Rope climb. 2 legless rest regular 2 every 30 sec. need tons of technique work here glad they showed up. yall have a great weekend.

  13. Open
    1. 33:11 80# and 5 rope climbs

  14. Reg:
    ended up all over the road on this, but all in all still a good day.

    1. tested some rowing options and learned a great lesson on damper setting.

    500 @ damper 2 at high SPM : 1:32
    2 min rest
    500 @ damper 9 at slow SPM : 1:40
    2 min rest
    500 @ damper 2 at high SPM : 1:41
    2 min rest
    500 @ damper 9.....didn't need to do, destroyed after above.

    Learned to not mess with the damper setting, middle is good. High SPM makes for a full body destruction, Low SPM makes for fatigue in glutes and quads beyond comfort.....thinking back, we should have done the last one at 5/6... good times.

    2. 5min at 115, rest at 125, might have gone heavier, but shoulders were suffering during the rest of the work. Way tougher than I thought going in.

    3. A. 8,6,5,4,3,3,3,2
    B. 10,8,6,4,4,4,4,3
    C. 1 legless, started one more and couldn't. Got 7 more with legs in but switched to on the minute.

    Definitely room to get better on everything today, but still great training day.

  15. 1) Done...All low 1:50's had to go through the finish line and circle back to check timer...exact time unknown

    2) OTM x 20 ( Sneaky ) 155 x 15,165x 5

    3) A) 7,5,5,3,3,6,4,2 = 35
    B) 10,10,7,6,7,4,4,6 = 54
    C) 5 Legless / 3 Reg...legless are not really an issue as I dont usually use my legs all that much with climbs, was also taking a 12ft leap of faith on the descent so that probably helped a bit

  16. Open.

    1. rope so did 500 foot farmers walk with 70lb kb

  17. woo I made the page!
    work up to a heavy 1rm clean. 145/155/165/175/180 (5lb pr)/185F x 3, racked it all three times but pulled early and it ended up out in front.
    modified Glen partnered with Leo
    60 squat clean thrusters 155/105
    1 mile hilly run
    20 rople climbs
    1 mike hilly run
    100 burpee box jump overs at 24inches

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  19. Open
    1) 39:45 RX
    did otm burpees to keep good pace. Last 20 I pushed out unbroken. Happy to get under 40:00.

  20. Elbow/arm pain was at an all time high so decided to take it easy and do the flight simulator... jump rope snapped 7 min in, called it a day haha

  21. 1. done, didnt time, focused on pose runnin mechanics
    2. started at 135, worked to 185 focusing on jerks. this was miserable.
    3. done. didnt count, just went. i feel pumped the hell up haha

    1. Same here, too bad it wasn't a beach day cause my pecs ans arms were swole!

    2. Same here, too bad it wasn't a beach day cause my pecs ans arms were swole!

  22. Open:

    1.) 35:51 RIP Glen, Thank you!
    Pr'd "Grace" by 1:15, rope climbs were slooow!

  23. Games got cancelled today so I got to workout!
    1.Running-Done. No way to accurately time.
    2.OTM-Stayed mostly at 145lbs. Did 155lbs final set.
    3a.-31 C2B's
    3b.-27 Ring Dips
    Felt great today!

  24. OPEN:

    34:59 first time doing rope climbs. lots of fun.

  25. 1) 2:40-2:20-2:18-2:17-2:20
    2) 115 x 2, 125 x2, 135 x2, 145 x2, 155 x2
    3) No time
    4) Turned Glen into a team WOD in prep for an upcoming competition

  26. 1. 2:01/2:00/2:01/2:07/2:10- my right leg and calf were bugging me from the start and seemed to keep getting worse :/ don't know what's going on with it but it didn't feel right at all
    2. loved this
    115/125/125/135/135/135/135/145/145/145- jerks felt good today
    3. c2b- strict 5/5/3+2(chin over for 2)/4+1(same)
    ring dips-15/12/10/10
    rope climbs 2 sets no legs 2 with legs

    1. Strong on the jerks and front squats!

    2. thanks! just realized i totally messed up on the gymnastics...i did it all wrong lol...grr!! i feel like a goof....i was doing it :30 sec work :30 sec rest for 4 min

  27. Placed 2nd at the Leader of the Pack comp in Baltimore today. Felt good!!

  28. open : glen -- 36:10 .. i do NOT like burps(took me over 10 min)

  29. 1) 1:57/1:59/2:01/2:02/1:57

    2) 6 min @ 135, 6 min @ 155, 6 min @ 165, 2 min @ 175

    Extra - Lurong WOD

    100 Burpees
    100 KBS (55#)


    3) c2b - 5/4/3/3/3/3/2/2

    ring dips - 5/4/3/3/3/3/2/2

    1 rope climb emom for 4 mins (rope climbs are a little weak, couldn't make every 30 sec)

  30. 1) averaged 2 min, ranged from 1:57-2:04
    2) did the majority with 95#, went up towards the end hitting a couple at 105 and a couple at 115
    3) c2b & dips done - didn't have a rope at home

  31. Regionals:

    1) Track Session: Did 8x400m instead of 5x600m. Avg 1:20

    2) Barbell:
    115@ 1min -125@ 1min -135@ 1min -145@ 1min -155@ 1min -165@ 1min -175@ 14min

    3) Ran out of time.

  32. Open/Masers (43)
    1) 40:39
    disappointed...I was shooting for under 40

  33. Regional
    1. Skipped
    2. 145x2, 150x2, 155x2, 160x2, 165x1, 175x1
    3. Pull ups=33, Ring Dips 43, RC 2 legless, 6 regular

  34. 21/165lbs/93rd in SE
    -MC'ed at a local team's competition in West Palm benefitting Steve's Club.. The day before, they offered me a competition spot as well, so I jumped in! Not expected at all, but we ended up taking 1st place!

  35. Open

    37:42 - substituted 30 towel pull-ups for the 10 rope climbs. I set a new Grace PR by 4 minutes in the process, but ran much slower than I wanted...

  36. Open

    32 min. Time up, quit 18 burpees in... probably would've been about 40ish

  37. Open.
    1. "Glen": 38:10. Short rope (10'), so did 20 rope climbs. Everything was slow.

  38. Open. Glen - 37:26 RX'd. Felt great, but burpees were SLOW.