Monday, September 16, 2013

Tuesday 9.18.13

East Coast Championships set up for event 1.

2014 REGIONAL & GAMES ATHLETES
MORNING WORKOUT
1.  Bounding
Standing Triple Jump, as many attempts as you'd like to establish a new PR.

2.  Pull
1RM Snatch Grip Deadlift

3.  20 Rep Benchmark
20 rep max, unbroken TnG Squat Snatches

EVENING WORKOUT
1.  Metcon
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats

2.  Row
3000m moderate

2014 OPEN ATHLETES
1.  Metcon
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats

2.  Skills
10 x 10 unbroken box jumps at a height that is higher than you are used to using.

107 comments:

  1. Hey Coach, are you going to program in workouts for the Lurong Paleo Challenge? Got roped into doing this with our gym.

    ReplyDelete
    Replies
    1. Me too, my coach said to just do them as extra.

      Delete
    2. I wasn't planning on it. what are they?

      Delete
    3. 1. 21-18-15-12-9-6-3 WBS, DL @ 115/75, BJ - 18 Min Time Cap

      2. 100 Burpees, 100KBS for time. 12 Min Time Cap.

      3. 10 Hang cleans 135/95 20M sprint, 8 Hang Cleans 40 M Sprint, 6 HC 60M sprint, 4 HC 80M Sprint, 2 HC, 100M Sprint. 5 Min time cap.

      If your not going to program them in, that's cool I don't mind doing them extracurricular, just want to make sure I am not effing up and setting myself up for repeat.

      Delete
  2. Replies
    1. http://www.youtube.com/watch?v=9pKP_w3eK9M

      Delete
    2. Thanks bro, I ended up youtubing it when I got to the box this morning cuz there was no replies yet, it was really awkward and i'm not much of a jumper, lol!

      Delete
  3. So - I promise that I am still here! My postings have been sporadic lately for many reasons: competitions, grad school, school/teacher commitments, and I have been pretty sick the past few days. But - today, I am back (until I have two different competitions this weekend - will tell you all later) :) Excited to finally feel like I am back on track after tonight!

    ReplyDelete
  4. Open:
    1) 7+9, Fun WOD! "The Chief" is one of my favorites. Very similar.
    2) 24"

    ReplyDelete
  5. Triple jump @ 7.8m
    Snatch DL @ 170kg
    20rm @ 60kg
    Metcon-12 rounds+6 push-ups
    Row @ 11:01

    ReplyDelete
    Replies
    1. Over 12rds?!? You sir, are a MONSTER

      Delete
    2. Nice work Matty! I guess I needed someone like you to chase....might have made it into the 12th.

      Delete
  6. Regionals
    1.Triple Jump-Just didn't have this today. I have a huge knot in my right leg from getting hit by a pitch this last weekend that won't go away
    2.Snatch Grip DL-285lbs. Grip was a huge limiting factor
    3.Squat Snatch 20RM-Attepmted this @95lbs but my leg just wouldn't stop nagging.
    4.AMRAP 10-9Rds+9reps. I love workouts like these.
    5.Just did a light recovery row due to time

    ReplyDelete
  7. AM Session

    1)21 feet (This was weird as hell)

    2) 385 (Stopped here, shoulders started to round)

    3) 115

    Extra (Lurong Paleo Challenge WOD)

    21-18-15-12-9-6-3

    Wall Balls (20# to 10')
    Deadlift (115#)
    Box Jump (24")

    12:48



    Will do PM Session after work.

    ReplyDelete
    Replies
    1. PM Session

      4) 9 rds even (pushups are a weakness for me)

      5) kept this nice and easy just under 2 min pace throughout - 11:39.1

      Delete
    2. PM Session

      4) 9 rds even (pushups are a weakness for me)

      5) kept this nice and easy just under 2 min pace throughout - 11:39.1

      Delete
  8. Reg:

    1. skipped for the sake of my knees.

    2. 325, tried 345 with no luck.

    3. 115, I went at this twice, first attempt I made 7 and failed a catch....considered it a warm-up and got after it at 115 which was no joke in the the second half.

    4. 11 rounds even, push-ups continnue to be a bad weakness...it's literally the dumbest thing to be bad at (no need for gear) yet I continue to be.

    5. easy row, only 1500m

    feeling surprisingly good still, I may finally be adjusting to the load.

    ReplyDelete
    Replies
    1. I feel ya on the second half being no joke, got really rough around rep 13, started getting hard to hold hook grip and forearms were burning!

      Delete
  9. Open

    1) 8 Rds + 5/10/9 Rx
    2) completed @ 30"

    ReplyDelete
  10. Open
    1) 9 Rounds + 3
    2) Done with 30" box

    ReplyDelete
  11. 1) Same
    2) Attempted 315 but my hands are just way to sore for this.
    3) 10reps @115 nasty
    4) 8Rnds 5pc 1pu
    5) 11:37

    ReplyDelete
  12. For the Open-Skill, is there a prescribed rest or do you just rest as needed between sets of 10?

    ReplyDelete
  13. OPEN
    1. 10 rounds + 5 (Rx)
    2. Unbroken Box Jumps (OTM) - 8x5 @ 36" / 2x10 @ 36"

    ... right knee was feeling tweaky so dialed back the reps on the box jumps ...

    ReplyDelete
  14. Looks like a doozy today. Can't wait to get in and get it done.

    ReplyDelete
  15. OPEN
    1. 12 rounds+2 cleans
    2. Done, 30" box
    lower back feeling it

    BP 38/5'11"/195

    ReplyDelete
  16. Open
    1: 12+3 pwr cleans
    2: First 5 sets with 30" box, last five with 10# bumper on top.

    ReplyDelete
  17. Body still a little hungover from the E.C.C but glad to be moving again

    Reg. AM Session

    1) Done
    2) 355...Cut it off here
    3) 135...One and done, picked something I knew I could hit

    PM Session later

    ReplyDelete
    Replies
    1. PM Session

      1) Metcon - 10+16 on some very tired legs
      2) 3K Row - 11:49

      Delete
  18. 1-snatch deadlift 275 grip was my issue
    2-5 reps short of 11 rounds
    3-box jump work done

    ReplyDelete
  19. Open (Still dogged by a bad cold, but going to the gym regardless)
    1. Did 3 rounds on the 2 minute marks
    2. 5x5 on a 30" box

    ReplyDelete
  20. OPEN
    10 minute amrap: 11 rounds rx
    10x10 BJs @ 32"

    ReplyDelete
  21. 1. 24 feet.
    2. 285# had some left but needed to move on cuz of time
    3. 85# first time trying this. didn't know where to start. ended up being a little lite but still a good burn

    ReplyDelete
  22. 1. 19' 7.5"

    2. 253#...holy hook grip

    3. did 75# for 11, then hit 65# for 20

    EVENING WORKOUT
    1. Metcon - 9 rnds even - did an extra round after time cap just to finish with 10

    2. row - 14:17

    ReplyDelete
    Replies
    1. Liz--what Region are you in? How'd you do this year? I'm always a day behind and I love seeing your numbers as a rabbit. Your legs are definitely stronger than mine! --megan

      Delete
  23. 1) not
    2) 315lbs
    3) 95lbs, legs toasted
    4) 10+8reps

    ReplyDelete
  24. Impressive numbers being put up today! Should have went a little lighter on pwr clean to get 10 rounds...live and learn.

    ReplyDelete
  25. Open master:
    1: 8 rx
    2: 24" rebound,games bjs

    ReplyDelete
  26. Open
    1) 8+2 push-ups
    2) 30" box
    3) Rowed 3k in the morning 12:22

    ReplyDelete
  27. Morning
    1: 23'
    2: 375
    3: 115(17) failed 18th rep
    Afternoon
    1: 10+7 push-ups
    2: 11:55.3

    ReplyDelete
  28. Open/masters 47

    9 plus 5/7 used 95#.

    Done with 26 inch box.

    ReplyDelete
  29. Open
    1. 11rds- unbroken
    2. 30" done
    3. 3000 m row- 12:15

    ReplyDelete
  30. 1. 26'5" PR

    2. 365

    3. Skipped due to knee pain

    4. 7+16. Damn I felt slow on this. Did a bunch of burpees as some goat work yesterday and that really slowed down the push ups. Did them as HR, wasn't sure if that was needed or not but did it anyway.

    5. 11:29.5

    ReplyDelete
  31. OPEN:

    1) AMRAP: 12 rounds + 1 power clean. Paused at the top of a squat 4 or 5 times. No breaks otherwise. Happy with my pacing on this.

    2) 33", 36", 40", 40", 40", 41", 44", 44", 44", 45". Didn't time it. Didn't rebound except on round 1. Somehow still have the skin on my shins.

    ReplyDelete
  32. 1) 20'5"
    2) 285
    3) 95
    4) 11 rds + 1 PC
    5) 11:50.5

    ReplyDelete
  33. good lifting session today ! worked on some technique and feel confident with some new fixes !! drills drills drills
    snatches/cleans/ jerks good stuff

    metcon
    13+17... felt like I kept moving today.... felt good on all movements

    ReplyDelete
    Replies
    1. ....I can't believe you were able to pick a bar so soon after the way your hands looked on Sunday. That's dedication!

      Delete
  34. 1) 20'7"
    2) 455
    3) 65 (19) failed on 20th
    4) 7+8
    5) 13:13

    ReplyDelete
  35. 1. 27'6
    2. 405
    3. 135#
    4. 7 rounds + 4 cleans, cleans done at 185#
    5. 3k row 11:17

    ReplyDelete
  36. Reg:

    Standing triple jump: 23' 9"

    1RM snatch grip DL: 350 lbs

    20 unbroken squat snatches: 135 (oh my god)

    Metcon: 9 rds 10 push ups 1 squat (smoked from the squat snatches)

    Rowed 1000 m in a sufficient amount of pain.

    ReplyDelete
  37. Open
    9 rds plus 1 pc. Not feeling it today. This one should have been in my wheel house.
    Box jumps @ 30"

    ReplyDelete
  38. Open/Masters (43)

    Metcon: 10 rds plus 1 pc; felt good

    Box jumps: 5 sets of 10 with 31", than out of time

    ReplyDelete
  39. Did the box workout for the day, fun stuff working out with the class!

    5x5 power clean, no tng = #245

    "Cindy" = 26+15 (2 rd PR)

    ReplyDelete
  40. 2014 OPEN ATHLETES
    8 Round +6 Push-ups

    ReplyDelete
  41. OPEN

    1. 6 + 3 pushups

    2. done @ 24" box, all rebounding jumps. WOOHOO!!!

    ReplyDelete
  42. Open Program
    1) 9 rds + 21 reps - got a good push from another guy in our gym who hit 10 rds. Air squats were what got me. Cleans unbroken.
    2) Done at 30" - didn't rebound but no shuffling feet at the bottom. I can rebound no problem at 24", so maybe I should have gone 26" and tried to rebound. Not exactly sure if that was the intent, but either way, getting in 100 30" box jumps can't hurt.

    ReplyDelete
  43. Open

    1) Metcon; 10 rounds + 9 reps
    2) Skill; Done @ 30"

    ReplyDelete
  44. Open
    1) 10+1
    2) 32,34,34,34,34,36,36,36,38,39

    ReplyDelete
  45. 1) 20'3"
    2) 335#
    3) 105# - seriously, yikes!
    4) 9+3 Rx
    5) 13:23

    ReplyDelete
  46. OPEN
    1) 7rds plus 12 squats
    2) 30"

    ReplyDelete
  47. Open
    1. 9+17 Rx
    2. Done at 24" box
    3. 3000m row 14:09

    ReplyDelete
  48. Open

    1.8rds Rxd
    2. Some at 36in
    3. 3000m row 15min

    ReplyDelete
  49. OPEN / Masters (43)
    1) 9+2
    2) 30"

    ReplyDelete
  50. Did yesterday's work today. My schedule is off due to a variety of reasons. Will hopefully be back to normal after next week.

    1) Helen 8:42 runs felt slow, but fun to WOD at home, been awhile
    2) None of the Oly felt good today. Snatch 2RM TnG 185. My bar path was horrible and wasn't pulling it in to pockets. Way more work needed here
    3) C&J 225, 245 x1, ran out of time but regripping was the big factor here. Felt great to WOD again, been way too long

    ReplyDelete
  51. Open:
    1. 8 rounds + 6
    2. instead did Bench 5x3 @ 185#

    ReplyDelete
  52. Open

    Open:
    1. 7rounds+3
    2. 30inches

    PRD my C&J at 73.5Kg!!!

    ReplyDelete
  53. Open.

    1. 8 round + 8 reps

    2. 28" box. Wanted to do it higher, but unbroken jumping onto plates was a little sketchy

    3. Added 3k row for fun. 12:20. Longest I have ever rowed

    ReplyDelete
    Replies
    1. Tough lesson learned for me today, hah! At least they're just flesh wounds..

      Delete
  54. 4. 10 rounds + 10p.u. + 8 squats
    5. 11:48
    good day

    ReplyDelete
  55. Open

    1. 9 rds + 10. Squats and posterior chain was limiting factor. Cleans and push-ups unbroken.

    2. Done at 30". Used two plates atop 24" box. On 7th set feet slipped out and gashed both inner thighs. Looks gnarly. Still finished the sets.

    ReplyDelete
  56. Open
    1) 5 rds+ 10 air squats (175 reps)
    Started with 10 burpees instead of push-ups. Switched in second round. Need to pay attention better :)
    2) 24 inch box. Hit shin pretty bad on round 8 but finished them out ...

    ReplyDelete
  57. Regional:
    AM

    1) Bounding: Didn't do.

    2) Pull: #335 - MIght have been able to go a little heavier but ran out of time.

    3) 20rep Benchmark: #95

    PM
    1) Metcon: 10rds + 9 push-ups @ Rx

    2) Row: 13:20 min.

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

    ReplyDelete
    Replies
    1. Regionals
      1. Bounding no way to measure
      2. Pull @365
      3. 20 rep max @115
      4. Wod 10 rounds + 7 reps
      5. 3000 m easy row 12:20

      Delete
  59. Regionals 21/165lbs

    1. done
    2.315- thumbs felt like they were gonna rip off.
    3. 95 - pubic bone so sore from yesterday, gripped and ripped.
    4. Rx 10+3- lackluster
    5. using tomorrow as a recovery row as I didn't get to it today.

    ReplyDelete
    Replies
    1. Got the row in hte following day as an active recovery- since it was "moderate" I figured this would be acceptable. Took me 11:35 @3000m

      Delete
  60. 1. Dl w snatch grip.... 215
    2. 20rep max 65# never did this was not sure where to start
    3. 10x10 bj @20" all rebounding...YES

    After noon
    1 ran 2.2 m slow
    2. Metcon 7+14

    ReplyDelete
  61. Open
    Metcon - 9rnds + 1 rep
    Skills - had no time

    ReplyDelete
  62. Regionals:
    1) 25'1"
    2) 365
    3) 95
    4) 10 Rounds 5 Push Ups
    5) 11:54

    ReplyDelete
  63. 7+12 rx
    Box jumps rebounding 10x10 20"x2 20" w/35lb plate x1 24"x7
    Still feeling my legs from the weekend!

    ReplyDelete
  64. Regionals
    AM
    1) done
    2) 225#
    3) hit 6 @ 85# then hit 20 @ 65# (that is a metcon itself)

    Will do PM this evening after a MU training session from a girl who has the most beautiful MUs! Excited to get some extra help. We will see how the PM metcon goes!

    ReplyDelete
  65. Regionals.

    Had to do a day late due to work requirements.

    2) 385

    3) 115. (That was rough)

    4) 11rds +5 cleans.

    ReplyDelete
    Replies
    1. You got me! Dang, I needed a rabbit on this one.

      Nice work Drew.

      Delete
  66. Open
    1. 6rnds +15 reps RX
    2. Box jumps @24"

    ReplyDelete
  67. Open

    1. 9 rounds plus 7 reps

    2. Box Jumps @ 24"

    ReplyDelete
  68. 10 rds + 5 power clean
    Worked on muscle up transition after the metcon instead

    ReplyDelete
  69. 1-skipped
    2- 455 lbs snatch grip deadlifts.
    3- 155 lbs squat snatch 20 reps
    Metcon- 10 rounds 5 power cleans, 10 pushups
    Row- 11:29

    ReplyDelete
  70. Did all items in 1 session.
    1. skipped this time
    2. 385#
    3. 125#
    4. Metcon 12rds +14
    5. 30 sec following metcon did 3k row 12:11 (2:02 avg)

    ReplyDelete
  71. Open
    1. 9 rds & 3 reps
    2. 24" unbroken

    ReplyDelete