Michele Letendre.
1. Pulls
8x3 Deadlifts, across
8x3 Deadlifts, across
2. Odd Objects/Movements
5 Rounds of:
Sled Drag
Strongman Log Push Press
you choose the distance, weight and reps.
3. Metcon
ARMAP 10:
5 Parallette HSPU
10 Box Jumps, 30/24
15 Calories on Airdyne
4. Rowing
Max Calories in 2 minutes
rest 2 minutes
Max Calories in 2 minutes
5. Core Work
Accumulate 2 mins of L-sit
2014 OPEN ATHLETES
1. Metcon
ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing
ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing
2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.
For the Open Skills: are these MUs supposed to be linked or just completed within the minute? Just thinking about the later sets
ReplyDeleteGood question Brooks. These should be linked (unbroken).
DeleteWhat are the general standards for parallette hspu on blog?
DeleteTracy, generally if he does not specify then it is up to you. Deficit, no deficit, up to you.
DeleteThanks Jeremy!
DeleteThanks for asking this question on the M-U's - I guess I actually did it wrong last time, allowing myself to do lots of singles if I got them in within the minute. Different ballgame this time around.
DeleteSo.. Approximately how far is 12 calories of rowing? No rower here, so what to sub? I'm thinking maybe 12 KBS with 55lbs? Is that sufficient?
ReplyDeleteMark,
DeleteDid the math on this. Some of your faster/harder rowers are going to get 20 or so calories in about a min. So for 20 it would be (a rough estimate) the equivalent of a 400 m run? For 12 maybe a 200 meter run?
The distance will actually vary based on how hard you row. Rowing hard will get you to 12 calories in a shorter distance than rowing slowly. In general, if the workout is based on calories, it's more advantageous to push hard on the row than if it was based on distance, because you get more benefit for your extra effort.
DeleteThat being said, Jeremy's probably right as far as a sub - 200m run sounds about right to me. If I were doing KBS, I think I'd go 12 reps with the 70 - that's definitely faster than rowing 12 calories but would still be pretty taxing.
Thanks fellas!
DeleteHappy Birthday Willem, hope you have a good one!
ReplyDeleteThanx so champ!!
DeleteBusy with the wod now...
Doing Compwod on my Bday?
Of course I'm having a good one:)
OPEN
ReplyDeleteMetcon
7 Rounds +16
Deadlift
8x3 @130kg
OTM Skills
Up to 5 Unbroken Bar Muscle Ups, didn't have rings and also tore my hands so decided to stop to save hands for further training
1. Pulls- Had to do this after #2, my legs were blown up from yesterday. Stuck with something moderate. 345x8x3, on a better day I think 405 would have been in the realm of possibility.
ReplyDelete2. Odd Objects/Movements
5 Rounds of:
Sled Drag- 80 meters with 40 meter turnaround, 90 lbs plus the sled
KB Push Press- 10 reps with 53 lb Kbs
This was a spicy combo
3. Metcon
ARMAP 10- Subbed row for the airdyne, and did 6 ish inch deficit on the HSPU.
6 rounds plus 4 HSPU.
4. Rowing
Max Calories in 2 minutes- 54
rest 2 minutes
Max Calories in 2 minutes-48
Ran out of time for the L-sits
Open/Masters 43
ReplyDeleteMetcon: 4 rds plus 6 HSPU and 3 box jumps, subbed 200 m run for row
MU: still trying to string multiple MU together, so did it as singles, failed at 6 MU, 5 MU, completed 4
Felt way better today.
Atta boy! Your post was the first one I looked for. Glad to see you felt better today - because I did too. I wish I felt like this yesterday!
DeleteOpen:
ReplyDelete1) 6 rounds
Reg:
ReplyDeleteNot a great day today....
1. 8x3 @ 335
2. Tire shouldering and very low sled drag with 135 on by about 4 rounds. Tire stood about 3.5 foot high on side... not sure weight, but it was a fun odd object....also tried to OHS a heavy bag.....sounded a lot easier than it was.
3. Failed with a decent gash in shin on round 3.....did not finish, haven't done this in a very long time, but I was trying to rebound, and maybe I'm not quite ready for rebounding 30"....ouch Also, subbed 75 DU's for calories, and it seemed a good replacement.
4 and 5 did not due, should have, but felt a little weak trying to tape up shin for sanitary reasons.
Open Masters 46
ReplyDeleteMetcon 150reps
Open
ReplyDelete1) 5 Rounds Thought the HSPUs would be limiting factor, nope. My legs were complete jelly from the squat cycle I started yesterday. Was not expecting that, none were rebounding. Was never metabolically challenging as my box jumps were too slow. All HSPUs strict
2) Didn't have great linked MUs, but not too bad
1,2,3 4,3,1,2,3,2,1,2,3,2,1,2
32 total
Reg:
ReplyDeleteDeadlift- picked the perfect weight for this at 335. Did it with my shoes off, which is how I will deadlift from now on.
Odd objects- did what ShaneH did but it was more like tire cleans over the shoulder. Attempted some pistols with the heavy bag on my opposite shoulder which were fun, and low sled pull for about 40-50m with 135 plus the sled.
Metcon- subbed 75 DU for aerodyne and got 3 rounds 5 hspu, 10 bj, and 45 du. And the best part was I finally beat Shane! (Granted he hurt himself and DNF but I still had more reps!!)
Didn't get to 4 and 5
Open Masters 40-45 5'7" 230lbs
ReplyDeleteMetcon--6 rounds even
Had to skip the MU's today.
Very happy with the metcon today. I had a lot of energy today.
Open
ReplyDelete6rnds +6 HSPU + 9 box jumps
Just paced this one steady all the way through.
OPEN
ReplyDelete1. Metcon - 6 rounds + 5 Rx
2. "Death by Unbroken MUs"
R1 to R5 - Failed F6
R7 to R11 - Failed R12
R13 to R15
... great question Brooks - most MUs I've ever strung together - I convince myself that I'm not able to string them together and resort to singles early ...
Regionals:
ReplyDelete1) 405
2) 325# rogue dog sled 5x50m & 205x5 axel bar push press
3) 4 rounds
4) done in several sets
5) dnf
Open - 5 rd + 1 bj... bj are slow, make them 30" and you get 5 rds in 10 min for me :/ (determined to get more efficient with these)
ReplyDeleteSkill - could only get 4 consecutive mu so I followed the original post and after a fail I started back at one... got 4 consecutive twice, total mu in 15 min = 25
1. 8x3 deadlifts @ 275 across
ReplyDelete2. I helped my husband move a tree this morning, so I figured that could be my odd object pull ;)
3. did this at home and didn't have an airdyne or parallettes, so I did the open metcon: 5 rnds +14 reps
4. Rowing
32 cals, 29 cals
5. done
Open
ReplyDelete1- 6 rounds +6+9
2- missed on 6 twice
2- 225 seemed very heavy today.
Out of curiosity, what is your second 2?
DeleteReg:
ReplyDelete1. 405 for 8x3, felt good, kept back nice n tight
2. Backwards sled pull with 6-45's for 60yds and 15x Push Press with 1.5p kettlebells. Wanted to to 2p but the class was using them. Lit up my quads and calves by R3! Made the metcon so much more "fun"
3. 4R+5.
Skin color caught up to me on Round 3, slipped off the box and ate it haha
----
Doing 4 and 5 tonight along with some BenchP
4. 54 and 49 cals. Didnt warm up. Terrible idea
Delete-Did some SmolovJR bench (6x6@190)
5. Did 6Rounds of 20sec Lsit and 15 GHDs. Love Lsits!
Forgot to post yesterday:
ReplyDeleteOPEN (10/17/13)
1. Metcon - 100 reps (2 off of last year's Open score, so I'm psyched about where my conditioning level is at this time of year because I feel like I had some more in the tank if I wanted)
2. OTM Strength/Oly Combo Conditioning (per Ben's suggestion. This is crushing us by the way Ben, but we're loving it!)
- Used 275 for both the Front Squats and C+J skill work
OPEN (10/18/13)
1. Metcon - 7+1 Rx (stayed steady the whole way, felt really good)
2. Skills
0:00 - 1/1 7:00 - 1/1 12:00 - 1/1
1:00 - 2/2 8:00 - 2/2 13:00 - 2/2
2:00 - 3/3 9:00 - 3/3 14:00 - 3/3
3:00 - 4/4 10:00 - 4/4 15:00 - 3/4
4:00 - 5/5 11:00 - 3/5
5:00 - 6/6
6:00 - 5/7
48 MUs today...hands are smoked but not torn surprisingly.
Hey Brooks! It's Jon from Small Town CrossFit...awesome to see you on here and have another top 100 athlete with great numbers to chase after. Keep it up man.
DeleteOpen
ReplyDelete1. 5 rounds + 6 hspu + 9 box jumps + 100m run .... changed row for 200m run
2. Changed to Chest to Bar .... failed at 8, then failed minute 15 at 7
Open
ReplyDelete1. 5+14
2. Nov/Dec goal is to get a MU
There you go!
DeleteOpen:
ReplyDeleteMetcon: 7 + 4 calories had like 45 seconds left on the timer but the rower died so my workout ended slightly early
Open:
ReplyDelete1) 5+1 RX*
2) 1/2/3/4/5/6/1/2/3/1/2/3/1/1/2=33
*Had bad allergies today! Breathing was my limitation. Had to stop a few times to blow my nose between transitions hahaha.
Open.:
ReplyDelete1. 4 rounds plus 6 HSPU and 9 BJ. I did a handstand deafest of 5.5 inches.
2. I did my first MU today. Set where 1/2/2/1/1/1/1 the did ring pull-ups and dips. 10/5/7/5/6/6/6.
Hell yea
DeleteOpen:
ReplyDelete1. 5 rounds, plus 15
2. 6, 4(failed), 4(failed), 1 - I actually only did dips because my elbow has been bothering me and I'm saving my pull-ups for "Lift for Luke" tomorrow!
I felt way better today, than I did yesterday. Maybe the "Vegas effect" has finally worn off from last weekend!?
1. 4 sets @ 365, 4 @ 375. 365 Has been heavy for so long it didn't register that I could have done more until I was almost done. Hindsight I wish I had done 385.
ReplyDelete2. 5 Rounds of 100m Sled drag @ 190 which is as much weight as I can load up my MDUSA sled, 5 Push Press at 185. No log, so it was just with a barbell.
Threw some extra curricular bench press in there today. Felt good.
3. 5 Rounds even. Doing metcons alone sucks. Couldn't hit that gear today.
4. Done on the air dyne. Again, sucks, couldn't hit that gear today. Sometimes I can hit it hard alone, sometimes I can't. 40 & 38 Cals.
5. Done.
By the way, no paralletes today. Left those at the gym and worked out at home. So did the HSPU at a 2 45# bumper deficiet. About 6" Which is about the deficiet I woulda done using the paralletes.
DeleteL-Sits were on a stack of bumpers.
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ReplyDelete1.315 (speed)
Delete2. 155-50m / 165-3 reps
3. 3+1 Scaled HSPU Abmats
4. 54/53
5. Done
1. 405 8x3 felt greAt. All touch n go.
ReplyDelete2. 5 rounds
25m sled sprint(155#)
3 strongman push press (165#)
3. 4 rounds + 17 reps(2 cals)
Phspu are a huge goat.
4. Rows: 54 cal & 56 cal
5. 1min of quality 10 sec L sit holds. Another goat.
Open
ReplyDelete1.) 7 RDS + 10 (6 hspu + 4 box jumps)...loved this wod, forced you to keep moving. Hspu strict and unbroken, all box jumps bounded with no misses.
2.) 8 RDS unbroken, then the next 6 RDS unbroken, last round I hit 4...61 total! Woof
Damn kid!
DeleteOpen
ReplyDelete1. 6 rounds even
2. Muscle-Ups felt terrible today :( did a bunch of singles instead of the OTMx15
1) 8x3 deadlift 150kg tng
ReplyDelete2) 5 rounds:
50m prowler push 150kg
10 dumbell pushpress 50kg
3) 4 rounds + 29 reps
4) row 53 cal - 44cal
5) skipped
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ReplyDelete1) messed up here, didn't see the across, early morning brain fog, lol
ReplyDelete135/225/275/295/315/365/385/405
2) 5 rds
50m prowler pull (210#)
10 kb push press (70#ers)
3) 3+15 (paralletes with 2 45's and an abmat in the middle, these got really hard for me. subbed calories on rower, no airdyne)
4) first row 55 cal, second row 48 cal
5) Done
Open
ReplyDelete1) 6 + 6 HSPU/4 BJ
2) 1/2/3/4/5/6/3/1/2/3/4/3/1/2/3 = 43. Felt good on these today
3) Did 6x3 DL until class started. 305x3, 275x3. Dropped down when I felt like I wasn't maintaining my back.
Regionals
ReplyDeleteHad to cut it short
1. DL across 405
2. 6rnds( airdyne is hell)
Regular hspu
DeleteOpen
ReplyDelete1. 5 rounds even. Subbed 200 m run for row .. Well it's two laps around the house.. Hilly and bumpy.. Sprained my ankle slightly on rd 3. Was taking me a minute to do the run each round..
2. Did muscle ups ladder with no band assistance, strict-ish since I still don't have high rings set up. This was tough, especially stung together, shoulders are wrecked. Ended up with 19 total, max consecutive was 3. Lots of failed reps at the end. Still can't believe I can even do one strict muscle up..
1. 8x3 SDL climbing instead- getting better at these 215/245/265/275/285/295x3
ReplyDelete2. 5 RDs
50m Sled Drag (heel toe) @ 90# +75# prowler
10 Double KB Push Press
3. No airdyne- Instead subbed 15 med ball GHD sit ups
5 Rounds + 2 HSPU - rebounded all box jumps no failed HSPU-Getting better at these!
4. 40 cal 40 cal- happy i was consistent!
5. Done OTM 0:15 s intervals used rings low with 2-45# plates for feet
Open
ReplyDelete1) 6 rounds + 6 HSPU / 1 Box Jump - Glad to have Clayton to chase on this.
2) Made it to the round of 4 twice and total was 24
1. 7x365#. Form was slipping so didn't so 8th. not TnG. couldn't get good grip w crappy equip at work.
ReplyDelete2. Not done.
3. Don't do metcons at work. Will do tomorrow am.
4. 58cals and 55cals on rower.
5. Done.
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Delete3. 3rnds + 9 reps @ ~11" deficit of stacked plates. These started failing in 4th round, but a year ago I couldn't do a hspu workout without using abmats so I'm feeling content with 1 year difference!
DeleteI'm new at this but here I go: M/26/185
ReplyDeleteOpen
1. 4 rds + 9 reps 24" box and sub row for 200m run
2. No MU's yet; sub kip+C2B pull-up+diamond PU failed at min 8 and continued to end.
1) 335 x 4, 315 x 4
ReplyDelete2) Did 5 rds of:
5 Log push press @ 95
20 m sled drag @ 135
5 log push press
20 m sled drag
5 log push press
Rest 1:30
3) 3 rds + 1 hspu
4) 36 cals, 40 cals
5) no time for L-sits
Regional
ReplyDelete1. 365#
2. Just did sled drags about 70-80' work from 270lbs up to 360lbs
3. 4 rds +3 (13" deficit) Not sure on cals on air dyne so did 45sec at full RPM's
4. 47Cals, 47Cals
5. Done!
Open
ReplyDelete2) Muscle ups first 1,2,3,4,5,6,3,1,2,3,4,5,1,1,2 Unbroken
1) 6+11 reps
Open
ReplyDelete1. 6 rds
2. 1,2,3,4,5,6,3,1,2,3,4,5,4,1,2=46 reps
1. 8x3 DL
ReplyDelete- Casey: 255 x4, 265 x 4
- Johnny: 445
- Chad: 465
- Jack: 325
- Carlos: 365
- Tracy (masters): 365
2. 5 RDS
50 m sled drag (25m turn around) 160 boys/ 115 Casey
10 Atlas Stone Presses 110 - 130 / Casey: 3 110# stone shoulders & 10 pallet presses
3. Not enough airdynes - subbed rowing
- Casey: 4 rounds - 5"deficit - lost approx 1 min to a guest dropping in mid wod for info - would've finished PHSPU & maybe a few jumps
- Johnny: 6+3
- Chad: 6
- Jack: 4+20
- Carlos: 5
- Tracy (masters): 5 - reg hspu
4. NA
5. Done
Open Program
ReplyDelete1) 6 rds + 6 - had about 10 yds between rower and box jumps, which ate up a little time. Hspu strict and unbroken, box jumps unbroken but not rebounding.
2) failed at 6, failed at 5, completed 4 - pleased with this.
Open
ReplyDelete6 rounds + 2 hspu
Open
ReplyDelete1. 2 rds + 21 - first time doing HSPUs in 3 months.
2. 1,2,2,1,2,2,1,2,2,1,2,2,1,1,1 - 23 total. All with ho false grip.