Friday, September 20, 2013

Saturday 9.21.13

Girls of the ECC doing KB SDHPs.

2014 REGIONAL & GAMES ATHLETES
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

2014 OPEN ATHLETES
1.    Metcon
"Glen"
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

60 comments:

  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.

    Glen...you have made the ultimate sacrifice for your country. Thank you for your service.

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

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  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

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  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:

    26+mins

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

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

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  9. Open/Masters 47

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

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  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

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  11. Open/Masters (43)

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

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  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.

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

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  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.

    Did:
    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.

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  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

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  16. Open.

    1. 34:40...no rope so did 500 foot farmers walk with 70lb kb

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  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
    40:54

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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.

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  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

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  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

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

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

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  22. Open:

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

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  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!

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  24. OPEN:

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

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  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

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  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

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    1. Strong on the jerks and front squats!

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    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

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

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

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  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#)

    11:54

    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)

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  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

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  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.

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

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

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  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!

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  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...

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  36. Open

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

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

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

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