Tuesday, September 3, 2013

Wednesday 9.4.13

Cape Cod sunset.
Recovery Day.


20 comments:

  1. I was placed 8th in Asia Regional this year and I really love your program and I follow most of it every day. My weakness is strength, so I do Bill Starr strength program and Olympic lifting skill works followed by your weightlifting workouts and MetCon on daily basis. I don't do rowing or running from your program since I've been doing marathon and I'm used to lengthy monostructural movements. Would this be okay to combine your program with my Strength program? Or is this too much strength workout?

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    1. Hey man, welcome. If you are doing what you are describing then you aren't doing Ben's programming. If you cherry pick the movements then you aren't getting the full benefit. Ben has said before find a program you trust and stick with it. I guarantee if you do the Regional program as he describes you will get stronger, I recently hit a 30 lb PR on power clean and 50 lb PR on front squat and my metcons have been getting faster.

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  3. Great pic.However, seeing this makes me want to run through a wall as my first day of school is today. Thanks a lot Ben!

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  4. LOVING this programming!! It's seriously kicking my ass but in the best way possible:) very happy it's rest day!

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  5. 3 months ago, if someone told me I could've done 400 DUs in less than 20 minutes, I would've been laughing.
    And PR my hang snatch after a 20 min AMRAP, too...

    I just LOVE the programming.

    Thank you, Ben.

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  6. Hey Ben!!! Can we get Thursdays WOD on Wednesdays for those that can't do a rest day on Wednesday?

    Thanks!!!

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  7. Advice needed........
    I have a comp next week.first wod starts with 50 c2b pull ups with a 5 burpee penalty if you come off the bar.
    my butterfly c2b sucks its a brain issue not a strength. is the butterfly faster and less energy than then the regular kip? Or just faster? Any other suggestions to get through this would be helpful. thanks.

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    1. I find it less energy, but mostly because it's faster = less time on bar = less efforts....but as below, if the timing isn't there in your head, it's WAY more work to fight a butterly than just sticking to a strong kip.

      Good luck in the comp, not many can do 50 C2B's unbroken.

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    2. Thank you. I def can't do 50. ill be doing burpees. ha for confidence purposes going in ill prob just stick with regular kip and continue to drill it. it will click eventually. for those of yall that have been following the programming here longer than me what do you suggest as far as comp week goes. my plan is to just stick with the programming until a couple days before and not waste time practicing the wods. the big picture is the open games and don't want to stray from the programming here. advice? haven't had a comp since I've been following here.

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    3. I was having the same problem with butterfly ctbs. No strength issue or anything I just always seemed to screw up after 3-5. What my training parter and I have done recently is we force ourselves to butterfly everytime there is pull-ups .. For instance the 21-15-9 with the squat snatches we both did all butterfly even tho we had to break way more than we would have kipping. Just drilling the moment like that is seeming to work since I was able to do all of yesterday's unbroken, 3 sets of 10 is nothing crazy but they're feeling better each time. Give it a try

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    4. Go with what works for you. Remember in competitions its all about being most efficient in movements. If your kip CTBs are more efficient than butterfly CTBs, then go with the kip. You are at risk of expending too much physical (and mental) energy going with a movement pattern you are unfamiliar and unsure of.

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  8. That depends on your ability to perform C2B butterfly. If they are not on point, you will expend much more energy with awkward pulls and kips. Chest going too high or not high enough. Stick with what you have. Especially if there is a penalty for coming off the bar, you don't want to smoke yourself with inefficient movements.

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    1. Kipling it is then unless I can get the motor pattern down in the next 10 days. I've been stuck on these forever . frustrating

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    2. I only started doing them in WODs, like Connor said, I waited till I was comfortable with the movement patterns.

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  9. Thanks for all the feedback. yet another huge perk of this community.

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  10. hope everyone had a great rest day! Looking forward to working hard tomorrow...feel like i should have done something active today but i have been so freakin busy!

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  11. I wonder where Taylor D from last year went? Dude was good

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    1. he is working with an individual coach ... still doing well!

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