Monday, September 9, 2013

Tuesday 9.10.13

Rachel's work with the log.

2014 REGIONAL & GAMES ATHLETES
MORNING WORKOUT
1.  Bounding
6 x 4 Facing Hurdle Hops - face a set of four hurdles.  two foot take off and landing, bound over all four without pausing.  all hurdles set at the same height.  work to a max height.

2.  Pull
5 RM Sumo Deadlift 

3.  20 Rep Benchmark
20 rep max thrusters, no pausing/stopping anywhere.

EVENING WORKOUT
1.  Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2.  Row
1500m, Rest 3 mins
1000m, Rest 2 mins
500m, Rest 1 min
250m

2014 OPEN ATHLETES
1.  Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2.  Skills
10 RFT:
30 unbroken Double Unders.  Complete 30 unbroken double unders.  Rest as little time between sets as possible.  If you miss a rep, that set doesn't count.  restart that set and continue till you finish 10 sets.

78 comments:

  1. 1) Donny @ 14:47
    2) Couldn't do the DUs, did the row workout instead @ 17:32 including rest periods

    ReplyDelete
  2. hurdles done @ 96m lol first attempt got to last hurdle and tripped and went head first through the dowel!!
    sumo DL @ 190kg first time ever doing these
    20rm thrusters @ 70kg no rest got to me!
    "DONNY" 8:51
    rest 5 mins
    row times
    5:12
    3:45
    1:35
    40? seconds

    ReplyDelete
    Replies
    1. WOW! I cannot even imagine going that fast. Killer time man.

      Delete
  3. Tapering for our competition this Saturday, did some interval work but nothing that will give me DOMS. Will definitely keep up with everyone for the rest of the week, keep up the good work everyone.

    ReplyDelete
  4. A) 43"
    B) 405
    C) 185x15 - you got me again Ben! Apparently what I think is my 20 RM is actually my 15rm. Definitely found God on this one.

    No time for PM session, so:
    D) 11:59 - ow
    E) tomorrow's recovery + max hs walk + tons of smashing and mobility

    ReplyDelete
  5. This morning's motivation:

    "Let this workout be a test of your desire, and your results reflect your ambition to succeed in this sport." ~CJ Martin

    ReplyDelete
  6. Open

    1) 12:55 Rx
    2) 7:35 - messed up 1 round

    ReplyDelete
  7. Open
    1. 12:34 rx
    2. Done without timing

    ReplyDelete
  8. AM session

    1) max height 31.5"

    2) 5rm sumo deadlift - 405# (think I had a little more in me but my damn hands are killing me and thumbs started hurting from hook gripping the bar)

    3) 20rm thruster - Made 17 @ 135#, collapsed and fell backwards on rep 18 at the bottom.

    ReplyDelete
    Replies
    1. PM Session

      4) Donnie - 13:36 (I definitely didn't pace this one right, first 21-15-9 was done sub 5 min and then the burpees caught up to me and j couldn't recover)

      5) got out of work late and only had enough time for donnie

      Delete
  9. Reg:
    Had to modify to fit in our timeframe, so:

    1. skip

    2. Played around with staying tall at 225, didn't do max attempt.

    3. 19 @ 135, I had this, just lost it forward on the bottom before last rep.... all resp were clean until I dropped to the bottom after 19...oh well, at least I know I can go heavier next time.

    4. 12:07, I know I threw away about 2 minutes in there just psyching myself up for big sets of DL's.

    5. skip, but rowed for 5 min recovery style.

    ReplyDelete
  10. Open
    1) 13:48 Deadlifts got rough
    2) 11:11 Was struggling big time on DU. Getting 1% better today!

    ReplyDelete
  11. Sorry...Have not posted for a while...been doing the work...
    Start of School and Football practice have been time consuming!!!

    Open/Masters (43)
    1) 17:17
    2) 5:47

    Just ordered some CFNE t-shirts! Can't wait!!! Nobody in WI will have a clue...but they will be worn with PRIDE!

    ReplyDelete
  12. Donny - 14:50 paced myself too much on the deads
    Du's - 5:37 no misses

    ReplyDelete
  13. Couldn't do yesterday so I did it today with todays row...
    1) 155 Not 90% but snatch not feeling great...

    2) 225
    3) 245

    American Dream:
    7Rnds 8PC + 2mu

    Row
    1500: 5:37
    1000: 3:41
    500: 1:45
    250: 46sec

    ReplyDelete
  14. 1. Donny - 14:50 Rx
    2. 10 RFT 30 DUs - 6:31

    ... felt stuck in second gear ...

    ReplyDelete
  15. Donny- 13:45 Rx
    Double unders-5:48 had to redo 1 set

    ReplyDelete
  16. Regiionals:

    1. Done. Stuck with a 20" boxes.
    2. 345 lbs.
    3. 15 reps at 135 lbs. First attempt got 15 then had a brain fart and paused in the front rack. Put it down and rested for a few minutes. Second attempt 15 reps again and shoulders were toast.
    4. 12:38
    5. 5:31.1, 3:46.1, 1:47.4, 0:49.5. Felt horrible.

    ReplyDelete
  17. Open/Masters
    Donny
    15:15
    I think I paced myself to slow for this and I need to kick it up a bit.

    I practiced my DU's as I still suck at these. More work is needed to just be bad at these.

    ReplyDelete
  18. Open

    1. "Donny"--10:21. All DL sets unbroken, burpees felt slower than normal.
    2. 4:53--10 sets, 10-20 rest in between sets.

    BP 38/5'11"/195

    ReplyDelete
  19. 1. I didn't have hurdles so I set up benches topped with abmats, each about 28 inches high

    2. 275# - I know this should be more than my standard deadlift, but it's the same right now. I need to get more comfortable with the sumo

    3. 85# - this almost felt too easy until the very end. I think if I could have paused at some point I would have been able to do more weight

    1. "Donny" 11:14

    2. Row 6:14, 4:04, 1:54, 0:56.

    ReplyDelete
  20. Regionals.

    1) made it to 40"

    2) 429

    3) 140.

    4) 11.04.

    5) out of time.



    Fiancée. (Sam S.)
    Open

    1) 17.23 at 132#

    2) 7 rounds in 10min. Out of time.

    ReplyDelete
  21. Open
    1) 11:05 Broke up deads on rounds15,21 on the way back up
    2) Did not do for time. You guys have heard my du rants before, but my unbroken are even worse. Just know it took a LOOOOOONG time to do. Did a ton of rounds of 27's . Wicked mental block, once I put in my head to do 40, 30 came easy. Go figure

    RIP Donny

    ReplyDelete
    Replies
    1. I hear ya on the DUs. Mental game is huge. I got nervous every time I got into the 20's ... don't screw up don't screw up don't screw up LOL. Blazing time in the metcon!!

      Delete
  22. Open:
    1.) RIP "Donny" 14:02
    2.) 6:31 (2 redo sets)

    First week following the Competitors WOD, very stoked!

    ReplyDelete
  23. I've had a lot going on lately and work is picking up. Need to get back into the swing of the 5:30 AM workouts. Piecing things together for now...

    Front Squats - 1 rep OTM x 10 - 5 @ 275 (no belt), 5 @ 295 (belt)

    Half "Donny" (21-15-9) in 7 minutes. Burpees continue to be my arch nemesis. They are just exhausting and mentally break me down.

    ReplyDelete
  24. Hi guys, this is my first post in the competitors wod page... I am a member of crossfit Apex! Just wanted to say hello!
    Today's wod:
    14:31
    185 dead lift
    burpees

    did 15 du 10rft 4:00
    messed up 3 times

    burpees killed me! Trying to scale it properly this is all new to me to scale right so I can get my lungs back!

    ReplyDelete
  25. Open
    1. 10:50- broke last set of 21's
    2. 7:05- 3 mess ups
    3. Made up 10x1 f.sqts- 255#

    ReplyDelete
  26. Morning
    1. Skip, bruised foot
    2. 365 (awko taco)
    3. 115 pretty easily for 20
    Afternoon
    1. 12:10
    2. Exam

    ReplyDelete
  27. 1) Hurdles - 34"
    2) Sumo - 325
    3) 105 - HUGE GOAT
    4) Donny - 10:32
    5) 5:59, 3:52, 1:50, :51

    ReplyDelete
  28. Regionals-Had to cram all of this into one session
    1.Hurdles-Dont have the equipment for this in my garage
    2.Sumo Deadlifts-295lbs.
    3.Thrusters-95lbs which was too easy. Got 15 reps at 115lbs
    4.Donny-13:16. Went a little too slow on the first sets of deads
    5.Just did a recovery row. My body was shot

    ReplyDelete
  29. Open
    15:25 rx. Low back killed me. Struggled through this.
    I'm good on DUs so i worked on other weaknesses.
    5 rds of unbroken
    10 wbs
    10 ghd
    5:05

    ReplyDelete
  30. 1. Skip (soccer practice)
    2. 365# very awkward
    3. 135#
    4. 17:35Rx deads felt extremely slow and lots of lower back pressure in 2nd half.
    5. Skip (soccer practice)

    ReplyDelete
  31. Open

    1. "Donny" - 10:27

    2. Double Unders: no misses; finished in 4:48

    ReplyDelete
  32. Open

    1. 9:51rx

    2. Traveling had to do WOD in a globe gym. No jump rope.

    ReplyDelete
  33. strength programming is a little different today
    "Donny"
    8:21 RX

    practiced some of the stuff for the ECC
    def going to be a fun weekend!!

    ReplyDelete
  34. Started following programming and so far have been sore every time. Thank you for taking time to set these routines up. Did the regionals set a height of 36 inches maxed out at 40 inches.
    Sumo deadlift 455 lbs. Stopped at 495 lbs at 3 reps.
    Thrusters 185 lbs 20 reps.
    Donny 8:42 rx.
    1500 meter row 5:23, 1000 meter 3:35, 500 meter 1:55, 250 meter 49 secs

    ReplyDelete
  35. Open

    1. "Donny" - 14:44. I screwed up and did 21-15-9-21-15-9. By the time I realized it I was most of the way thru the second round of 21 so just went with it.

    Had to rest about 20 minutes to let my low back unknot itself after that.

    2. 10 rds of 30 unbroken DUs - 9:13. Was basically OTM. Happy with this, think the heavier rope is working better for me.

    ReplyDelete
  36. Open
    1. 11:14
    2. 4:22 unbroken all sets

    ReplyDelete
  37. open
    1)22:40 185#
    2)23:55

    really tough day for me, i feel tired and dont been motivated for train but anyway i do the wods!

    ReplyDelete
    Replies
    1. i cant do the 30 Du's so i did 20 du's and then complete the res

      1=25+3+2
      2= 28+2
      3=22+8
      4=19+11
      5=21+9
      6=21+9
      7=21+9
      8=26+4
      9=30
      10=30

      Delete
  38. Open:
    "Donny" 10:59
    No time for DU's today.

    ReplyDelete
  39. Open:
    "Donny" - 13:34 (135#) deadlifts are my goat.

    No rope to do DUs. Will make up tomorrow.

    ReplyDelete
  40. Today was tricky. Little bit of a low back tweak yesterday but did a ton of mobilization and made the best out of the day. Really low window of time today, too.

    1) No hurdles, did some standing triple jumped instead, Best was about 24' which is about a foot and a half off the PR, again, probably because of the back.

    2) Did this at home and ran out of weight. Which is an awesome thing to say, but I did 2 sets of 5 at 340. Made sure form was perfect, really wanted to take care of my back. More in the tank.

    3) Again, went in cautiously because the back and the fact that I had missed both 20RMs we have done on thrusters. So, I did 105, made it easy. Then did 120, made it easy. Was pretty burnt out after that. Probably had 135 if I had gone into it fresh. Will try that next time.

    4) Again, playing it safe with the back. Did 1/2 Donny in 6:15 all the while explaining to my neighbor what I was doing when she wandered over curiously. So, pretty cool with this time.

    5) Didn't think I was going to be able to get this in, but luckily I went over to help my wife and her friend do this workout and coach them on sumo form. Did my rowing there. 5:20.3, 3:32.3, 1:41.0, 47.9. Ouch.

    ReplyDelete
  41. Open: 14:14
    Du's: 7:07 got stuck on last round did 25 like three times before getting the unbroken 30

    ReplyDelete
  42. Open:

    1.) 21:59

    Felt rough today combination yielded tight lungs

    2.) 10:59

    Screw ups in beginning and end due to rushing...when paced felt great and smooth

    ReplyDelete
  43. open:
    1) Donny- 12:11
    2) 7:00. all unbroken, wasn't to concerned about time, just wanted to not re-do a set

    ReplyDelete
  44. Open

    1. 11:55 rx

    2. forever 14:35 had to redo 3 sets all were above 23...

    ReplyDelete
  45. Open.

    1. 15:12. Would have been faster but hands are killing me from tearing yesterday during the Bar MU

    2. 5:38. Missed once after 16 in.

    ReplyDelete
  46. Regionals
    AM
    Bounds: 36" max hurdles couldn't go any higher
    5rm: 425, coulda went up, hamstrings were spicy
    20rm: 165, up 10# from last time
    PM
    Donny" 13:18
    Rows
    1500m- 5:19
    1k- 3:19
    500- 1:32
    250- :40

    ReplyDelete
  47. Regional:

    AM
    1) Bounding: Didn't Do

    2) Pulls: #315

    3) 20 rep Benchmark: #135

    PM
    1) "Donny" 11:54 Rx

    2) Row: No Time. Make up tomorrow.

    ReplyDelete
  48. Schedule problems.
    Did "Donny" with no warmup after the gym was closed at 9:30pm, time = 12:50

    Hand release on all burpees. Did the negative on 95% of all the deadlifts.

    ReplyDelete
  49. Open/Masters (43)

    Donny: 17:20 very tired and sluggish, too much rest between sets

    DU's: 5 sets of 30 in 7:10, after that couldn't get 30 together

    ReplyDelete
  50. OPEN

    DONNY - 12:16RX

    Skipped out on the double unders. Had to take advantage of the good surf here Virginia Beach! Will make up later this week

    ReplyDelete
  51. Open

    1) Donny - 16:20

    2) had troubles with my right calf cramping. only made 3 sets (in about 10 tries) before calling it a night. I need to work on these.

    ReplyDelete
  52. Open

    1) Donny - 16:20

    2) had troubles with my right calf cramping. only made 3 sets (in about 10 tries) before calling it a night. I need to work on these.

    ReplyDelete
  53. This comment has been removed by the author.

    ReplyDelete
  54. Open

    1. 14:49

    2. Done. Only trip up was on the 10th set. Probably could have moved a littler quicker through this one but i was pretty gassed after the wod.

    ReplyDelete
  55. A) 50 foot handstand walk - kept falling when i had to turn at the end of the gym. shoulda gone outside

    B) rowing intervals- 5:29, 3:55, 1:47, 50

    C) Mobility

    ReplyDelete
  56. Open:

    1) 12:19 Rx. Tougher than I thought it would be.

    2) 4:37. No misses.

    ReplyDelete
  57. Open Program
    1) 16:16 - back got really tight in the second round of 15, then things got really slow. Happy to keep pushing though, never done 90 deads at this weight and they're not a strength of mine. It's also insanely hot in Indianapolis right now (~95).
    2) 8:48 - no misses, really took my time to be careful not to fail any. Arms were burning up on the later sets.

    ReplyDelete
  58. Did this a day late.. Needed a rest day on Tuesday.

    Regionals/21 yrs old/165/ 93rd in SE

    1. 20" over boxes, 24" over boxes, 30" over PVC pipes, 30" over PVC's, 34" over PVC's, 34" over PVC's

    2. Sumo DL- 345.. Could've went heavier, but hands were killing. Sumo is much weaker than traditional DL for me.

    3. Thrusters- 135..thought I wouldn't get there, but got pretty easy, and didn't slow down. Definitely gonna try 10lbs heavier next time.

    Had to coach and class...

    Late PM (11PM)

    Donny- Rx 9:44.. All DL's UB until last round of 21, went 9, 5, 3, 2, 2.. burpees were fast, but would take about 10-15sec to chalk up and get set before beginning DL's each round.

    Row- skipped. Body is still acclimating to the volume. (lame excuse on my end)

    ReplyDelete
  59. Open
    Donny
    13:14

    OTM x 20
    Odd = row 20 calories
    Even = 30 double unders (not all UB, majority of sets were)

    ReplyDelete