Monday, September 30, 2013

Thursday 10.3.13

Ben Alderman, Garret Fischer, Kendrick Farris, Jason Khalipa at CFNE.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

2. Clean and Jerk Skills
5 x Low Hang Squat Clean + 1 1/2 Front Squat and Jerk
Low hang is below the knees but off the ground.  
Sequence:  Squat clean from low hang- stand up half way - squat - stand - jerk.

 Squats
4 x 7 High Bar Back Squats, across

AFTERNOON SESSION
1.  Gymnastic Skills
OTM x 12
Odd:  12 Pistols (6/side)
Even:  Play with rings - you pick the movements (levers, iron cross, hspu, etc...)

2.  Metcon
"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up
Push up
Sit up
Squat
Score is total reps completed.  Also post a total score for each movement.

2014 OPEN ATHLETES
1.  Metcon
"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up
Push up
Sit up
Squat
Score is total reps completed.  Also post a total score for each movement.

2.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

3.  Strength
4 x 7 High Bar Back Squats, across

97 comments:

  1. This comment has been removed by the author.

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  3. Kendrick thinks he's big. Oh wait, he is!

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  4. eeehh i think i did the Tabata Something Else wrong...
    I did 16 Intervalls of 20/10 and finished every exercise with 4 intervalls before i started the next. So my score is:

    Pullup 15 - 29 - 40 - 50 -> 50
    Pushup 20 - 35 - 49 - 59 -> 109
    Situp 12 - 23 - 32 - 42 -> 151
    Squat 21 - 41 - 60 - 80 -> 231

    All in all 231; Pullup 50; Pushup 59; Situp 42; Squat 80 - My Restday is tomorrow ;-)

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  5. Open
    1. Total score -- 351
    pull ups -- 35
    push ups -- 140
    sit ups -- 56
    squats -- 120

    2. Done @ 45#

    3. Done @ 115#

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  6. Done in 1 session.
    1. 5x5 135
    2. C&J complex 165/185/205/220/230
    3. 4x7 295 across
    4.suck at both did 6 pistols and 3 MU
    5. Total reps 327

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  7. open:

    1. tabata something else: 344
    pullups - 74
    pushups - 69
    situps - 80
    squats - 121

    this is the exact same score from last year, kind of crazy. i don't know what the break down was last time

    ReplyDelete
    Replies
    1. 2. did mobility. major goat i'm working on and the time i would need to warm up for this would have taken too long.

      3. 5/3/1 program
      5x280
      3x315
      1x355

      Delete
  8. Done fasted, first thing in the morning. Will not be repeating, will drink shake, something. Felt like I was underwater the whole session.

    MORNING SESSION
    1. Snatch Skills-135

    2. Clean and Jerk Skills-135-185-205, 225, 225

    Squats
    4 x 7 High Bar Back Squats- 275, didn't have much at this point.

    ReplyDelete
    Replies
    1. 1. Gymnastic Skills- Did pistols, ring handstand holds

      2. Metcon-409, this obliterates any other time I've done it. I picked a number on pushups and stuck with it and went balls out on everything else.

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    2. Dangit, you got me by two reps! The only place I had room to add was in pullups......Awesome score Jeremy!

      Delete
  9. Do you do this as a chipper ? As in All Pullups before moving to pushups, or do I do one set of pullups, then pushups and down the list until all the tabata is done ?

    ReplyDelete
    Replies
    1. Do all 8 sets of Pullups, then move to Pushups....situps....& Air Sqts

      Delete
  10. REGIONALS
    AM SESSION
    1. snatches 75#
    2. C&J 125, 125, 135, 145
    3. squats 185#

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  11. Open:
    1) tabata - 350
    2) snatch 5x5 - 115
    3) squats - 245

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  12. Regionals Condensed into one session
    1.Snatch at 105lbs
    2.C+J-135,155,185,195,205
    3.Back Squats-235lbs. Felt better than ever before
    4.Skipped due to lack of time
    5."Tabata Something Else"-362. Paced too much on pullups
    Overall Solid Day

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  13. Open/Master (43)

    Metcon: 382, with 61 pull-ups, 93 pushups, 101 sit-ups and 127 squats
    Squat Snatch: 5 x 5 at 95, finally found the grove with this one
    Squats: did front squats to protect the back, started with 185, than dropped to 165 for last 3 sets of 7

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  14. Open:
    1. 90/94/101/104= 389
    2. Done @ 150#- last 2 sets were tough!
    3. Done 285#- 10# jump from last week

    ReplyDelete
    Replies
    1. Impressed with how even your sets are across the movements. Well balanced!

      Delete
  15. Reg:

    1. @ 125, missed two reps in there just from not taking each rep carefully.

    2. @ 185, 205, 225, 225, 225, first time 225 felt great in the jerk EVER so I stuck with it instead of climbing more.

    3. @ 255 across, lowered the weight a bit to give me room to make corrections and keep it clean...which was a good choice, not sure I had what I did a few days ago.

    4. skipped due to time.

    5. 407 by way of:

    12's across then a 14 at the end
    12's then 10's, last was a 9
    10's, seemed really slow
    18's until the last two were 17,16, thought I was going to cramp.

    Fun day of training today, felt good during all of it, it seems like its been a while since I've done high rep air squats...like it's a bit of a skill I lost.

    ReplyDelete
    Replies
    1. forgot to add numbers in for each movement:

      98 pullups
      85 pushups
      83 situps
      141 air squats

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    2. Great work....I like how you set a number and hit it each round. I gonna try that next time instead of going to failure

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    3. Thanks guys. I can be a bit too much of a tactition, I always pace it and have a plan. It's to a fault sometimes though as not every plan is a good one. Today seemed good other than I should have gone for 14 on pullups.

      Delete
    4. That's a whole lotta pull-ups dude!

      Delete
  16. AM Session

    1) 125

    2) 185/205/225/235/245

    3) 315 across

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  17. Open

    1) 289 total reps

    2) 5x5- @115 4th set was broken

    Did not finish squats. Arrived late and ran out of open gym time.

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  18. 1) 165
    2) 295 (10# c&j pr!)
    3) 375 across
    4) skip
    5) 482. I realize now that I did this wrong. Each round I rotated instead of finishing one exercise and proceeding to the next. Nonetheless, this was tough and here are my numbers:

    pull up - 124
    push up - 117
    sit up - 101
    squat - 140

    *My goal was 120 total for each exercise (15/rnd), and for all but the situps I was very close or met my goal. Funny story - my first ever box comp 4 years ago was Survival of the Fittest hosted by Garage Games in Woodstock, GA. I thought I could hang with the big guys until I dnf'd the second wod because I could not finish the situps (30 burpees and 50 situps w/ a 5 min cap)!!! Still gotta work on those situps...

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  19. 1. 327 Rx
    2. 65 ... 5/5 all smooth
    3. 135

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  20. Open

    1. 258 RX
    2. 60#
    3. 1 @ 145#, 3 @ 155#

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  21. Open Masters
    1. 329 (66, 63, 80, 120). Need to get my met con back!
    2. 5x5 Otm @ 115. This was hard!
    3. Hopefully get back to it later.

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  22. Open
    1. 84, 78, 92, 126= 380
    2. 115#
    3. 235#

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  23. Morning
    1. 135 felt light but wanted to stick everything solid at 60%
    2. 250,250,250,260,260
    3. 285
    Felt good. hopefully afternoon goes as good.

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  24. PullUps - 100 -- Butterfly
    Pushups - 105
    Situps - 104
    Squats - 97

    Total = 406

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  25. Open:

    1) 354

    Pull ups: 72
    Push ups: 80
    Sit ups: 80
    Squats: 122

    2) skipped

    3) #235 across

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  27. Open Masters 40-45 5'7"230#

    Pull up. 117
    Pushup. 187
    Situp. 83
    Squat. 119
    Total. 496

    95#

    315#

    Had a lot energy today, workout hit my strengths. Snatch is a ton better after working with Jsoh from CF Eternal on form. I worked squat form and kept it lighter today to get my hips and knees in the correct position.

    ReplyDelete
    Replies
    1. That score is insane...gotta ask if you did it 8x Pull, then 8x Push and so on, or 1x Pull, Push, Sit, Squat, and repeat 7 more times?

      Delete
    2. I did pullup then did pushup, situp then squat and did this for 8 rounds with 10sec rest between each.

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    3. Pullups and pushups are easy for me even being 230lbs. I paced all lifts to keep a pretty even amount and dint start to really drop till round six.

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    4. Glenn, nice score. But you do realize that you were supposed to do each movement all the way thru then on to the next right? Makes a big difference.

      Delete
  28. Open

    1) 56+64+86+120 = 326

    2) #65

    3) 115-135-145-145 (legs were tired!)

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  29. OPEN
    1. 80 Pullups / 86 Pushup / 135 Situps / 137 Squats = 438 Total (27 Rep PR)
    2. SS 5x5 (OTM) @ 110# (spicey)
    3. BS 4x7 (OT3M) @ 265#

    Note: anchored Abmat situps.

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    Replies
    1. Great job today bro! You did 15 sit ups every intervals?

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    2. Great job today bro! You did 15 sit ups every intervals?

      Delete
  30. Reg:

    Snatch- 125 probably could have gone heavier

    C&J- 215-225-235-245-245

    BS- 275 across

    Metcon- did pull ups, push ups, sit ups, squats, pull ups, push ups, sit ups, squats which I was informed was not Tabata something else. Nevertheless I got 483. I forgot my numbers for each movement so I'll post them below.

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    Replies
    1. Pull ups- 107
      Push ups- 140
      Sit ups- 101
      Squats- 135

      Delete
  31. Open
    1)73,74,78,114 Total 339 I stunk it up today. Nothing felt good, really feeling the last couple weeks off.
    2) 115, missed two. But finally stringing them together. Progress for sure, definitely getting more comfortable in the bottom position.
    3) 225, kept it real light. Mobility is horrible, couldn't stay rooted in heels. Need to get more serious about my lack of proper mobility.
    Overall first Comp WOD that I've completed all parts in awhile. Overall happy, work is work.

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  32. Open:

    1.) 55,80,80,107=322 (9 rep PR!) Lost out on a ton of reps on Pull-Ups, tweaked shoulder didn't allow for Butterfly PUs

    2.) 95, these got spicy. Hoping I'm back to 100% next week

    3.) 185, slow and controlled

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    Replies
    1. Good job man! Hows the beak feelin?

      Delete
    2. Thanks Fox, my nose and eye are ok but my collar bone and shoulder are still super sore! Thanks for asking man

      Delete
  33. First day back since Sat :( My wife left on Sunday for CA to tape the ESPN CrossFit games and I was left with a very sick 2 yr old. That being said I got sick and have been deprived severely of sleep.
    Snatched a bit however being off for 4 days shoulder didn't feel great so skipped.
    Clean and Jerk did Squat Clean+FS hold 3sec+Jerk worked to 245# really working on opening hips to full extension
    BS 5x3 (225,275,295,315,335)
    Tabata Something Else
    Pull ups 117, Push ups 105, Sit ups 120, Squats 142
    Total 484

    ReplyDelete
    Replies
    1. Wow. Impressive score on the metcon...especially the pull-ups!

      Delete
  34. 1. snatch - 85# accidentally went a little heavier than I was supposed to

    2. 115/125/135/140/145

    3. 2 sets at 175, then dropped down to 165. just wasn't feeling it today


    1. Gymnastic Skills - did pistols + 5 unbroken ring dips (since they are a big goat of mine)


    2. Metcon
    Pull up- 62
    Push up - 55
    Sit up - 101
    Squat - 126
    total = 344

    ReplyDelete
  35. MORNING SESSION
    1. Snatch Skills
    85# across

    2. Clean and Jerk Skills
    5 x Low Hang Squat Clean + 1 1/2 Front Squat and Jerk
    155#x3/165#x2

    Squats
    4 x 7 High Bar Back Squats, across 205# across

    AFTERNOON SESSION
    1. Gymnastic Skills

    OTM x 12 2 muscle ups
    Odd: 12 Pistols (6/side) Pistols - around :16 sec every set
    Even: 2 muscle ups

    2. Metcon
    Tabata Something Else
    8 round of max reps in :20 with :10 rest of:
    Pull up 15x3/10x4/12x1=97
    Push up 15x2/12/10x2/9/8/9=88
    Sit up 15x5/14x3=117
    Squat 21x8=168
    97+88+117+168=470

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  36. Open
    1. 426 (85,63,107,170)
    2. 65 for 4 sets 75 for the last one
    3. 195

    ReplyDelete
  37. Just got a work out partner to commit today so I will be posting for him as well.
    Chaw
    Open
    1. 398 (77,93,105,123)
    2. 115lb for all sets (missed 2 TNG)
    3. 295

    Me
    1. 356 (51,73,91,141)
    2. 105lb for all sets (missed one TNG)
    3. 225

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  38. Open
    1. 344
    Pull ups: 49
    Push ups: 87
    Sit ups: 78
    Squats: 130

    2. 75#

    3. 155# - surprisingly, we did these last week and I was able to use 185#. I guess I was just burnt out today...

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  39. Took a few days off, good to be back.
    1) Snatch - 115
    2) C&J - 165
    3) Squats - 215
    4) Pistols + Strict MU work
    5) 460 (115-116-88-141)

    ReplyDelete
  40. Open:
    Tabata: 322
    Pullups- 60
    Pushups- 90
    Situps- 76
    Squats- 96

    95. Missed one rep, fell back.

    336 accross.

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  41. 1. 140 Across. HARD.

    2. 205 Across. Worked on speed and good clean form. Trying some new stuff on that front.

    3. 255 Across. 5# more than last week. Ouch, but, stoked on the squat numbers for me.

    4 & 5 I had to stray from. Had to get that stupid lurong WOD in and ran out of time for gymnastics. Will get some in tomorrow after the class I coach in the morning.

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  42. OPEN

    1. 281 (52,58,60,111)
    2. 68 across
    3. skipped

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  43. 1) 53kg

    2) 70kg

    3) 107.5kg across

    4) otm x 12
    Odd pistols
    Even handstand pushup to handstand walk

    5) 337 reps

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  44. Open

    1) 342
    59 pull-ups
    71 push-ups
    90 abmat sit-ups
    122 squats

    2) 95lbs

    3) 185 across. Had to back off legs were toasted

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  45. Open
    1.) Snatched first, @ #117...rd three I missed rep 4 everything else was very niceeeee

    2.) 419 reps...pull ups =115, push ups = 85, sit ups = 96, squats = 123

    3.) #315 across

    ReplyDelete
    Replies
    1. You continuing to impress me Jon, great work!

      Delete
  46. Afternoon session
    Ring work ... front lever strict m.u. handstand push up
    tabata ...405 tried to keep up with yall beasts

    ReplyDelete
  47. Open
    Tabata - 401
    Snatch 105#
    back squat 275#

    ReplyDelete
  48. Regional

    1. 135
    2. 205
    3. 300

    Pm
    Tabata
    Pull 10
    Push-up 13
    Sit-up 9
    Air squat 12

    ReplyDelete
  49. All in one session.
    1. 120#
    2. 205#
    3. 275#
    4. 2 mu unbroken working on full arm extension at bottom
    5. 364 (66 79 99 120) pullups pushups fell apart halfway

    ReplyDelete
  50. Open

    1. 418. 73/136/91/118 compare to 355 last time, but that was c2bs. But still happy with it. Love how this wod goes everybody's relative strengths and weaknesses!

    2. Done at 120#. About killed me.

    3. 315. Was tired but mustered through 4 sets. Glad to finish.

    ReplyDelete
  51. Open
    1) 380- 87/75/98/120
    2) 145
    3) 225

    ReplyDelete
  52. Open
    1. 305RX
    2. 30KG
    3. 55KG (should have gone heavier...)

    WODing boxless in Asia, Thankful for the ladies that continue to post!!

    ReplyDelete
  53. Regional:

    1. 85lb, 85lb, 95lb for the rest
    2. 135lb, 155lb, 175lb, 185lb, 195lb
    3. 135, 155, 175, 175
    4. Tabata something else: 505

    ReplyDelete
    Replies
    1. Awesome work crazy tabata!...you deserve some ice cream, or at least a hug.

      Delete
  54. Open/Master 47

    1) 61 pullups
    77 pushups
    74 sit ups
    112 air squats
    Total: 324

    2) and 3) didn't do because of shoulder and knee pain.....sucks getting old.

    ReplyDelete
  55. am:
    snatch 155# no misses
    clean and jerk 255#, workin on rowin the bar into my lap so kept it light and sexy.
    4x7 back squat with 335#
    PM:
    pistols felt ok, did 1-3 ring hspu's on the odd minute
    "tabata something else"
    total: 365
    pull ups: 105
    push ups: 70(pitiful)
    sit ups: 73
    squats: 117

    ReplyDelete
  56. Open
    1. 92/62/118/131 = 403
    2. 5x5 @ 75#
    3. 175# across

    ReplyDelete
  57. Open
    1) 88/54/96/132 = 370
    2) 115# This sucked.
    3) 225# across

    ReplyDelete
  58. Open
    1) 89/65/85/137 = 376
    2) @ 105# - this was a sonofabitch!
    3) @ 205#

    ReplyDelete
  59. Late session tonight.

    Snatches first at 125#. This was like a mini met-con, I was smoked!

    Tabata:
    Pull-up 59
    Push-up 57
    Sit-up 79
    Squat 119

    Total - 314

    ReplyDelete
  60. PM Session

    1) 12 pistols odd
    max unbroken ring mu's 5 (first time ever getting more than 3!), the rest of the rds 3

    2) 313

    ReplyDelete
  61. Open
    1-Tabata 431
    pullups 100
    Pushups 89
    Situps 96
    Squats 146

    2- 115

    3- 155

    ReplyDelete
  62. Open
    1. Pullups - 40reps
    Pushups - 92reps
    Situos - 88reps
    Squats - 125reps

    345reps total

    2. 135# only did 3sets last 2 failed unbroken
    3. 275# across

    ReplyDelete
  63. Open
    1. Pullups - 40reps
    Pushups - 92reps
    Situos - 88reps
    Squats - 125reps

    345reps total

    2. 135# only did 3sets last 2 failed unbroken
    3. 275# across

    ReplyDelete
  64. Open

    1) 378 reps.
    Only did 7 sets of pull-ups. Could hear my shoulder cracking so I decided I had enough.

    2) 145#
    Unbroken. Spicy!!

    3) 185-185-235-235
    I was smoked.

    ReplyDelete
  65. Open
    1. Pullups - 40reps
    Pushups - 92reps
    Situos - 88reps
    Squats - 125reps

    345reps total

    2. 135# only did 3sets last 2 failed unbroken
    3. 275# across

    ReplyDelete
  66. Open
    1. 75/52/101/105 = 333
    2. 75#
    3. 175#

    ReplyDelete
  67. Regionals:

    AM WORKOUT
    1) Snatch Skill: #105
    2) C&J Skill: #185-205-225-230-235
    3) Squats: #275

    PM WORKOUT
    1) Gym Skill: 12-Pistols and 5-Ring HSPU
    2) Metcon: Pull-ups 80/Push-ups 98/Sit-ups 85/Squats stopped after the 2nd rd due to quads cramping.

    ReplyDelete
  68. Open

    1) "Tabata Something Else" - 388 total
    Pull ups - 104
    Push ups - 69
    Sit ups - 89
    Squats - 126 (Started cramping after my 5th set and slowed down)

    2) Snatch skill - Done @ 115 lbs
    3) Squats - Done @ 245 lbs

    ReplyDelete