Wednesday, October 16, 2013

Friday 10.18.13

Michele Letendre.

2014 REGIONAL ATHLETES
1.  Pulls
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

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.

71 comments:

  1. For the Open Skills: are these MUs supposed to be linked or just completed within the minute? Just thinking about the later sets

    ReplyDelete
    Replies
    1. Good question Brooks. These should be linked (unbroken).

      Delete
    2. What are the general standards for parallette hspu on blog?

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    3. Tracy, generally if he does not specify then it is up to you. Deficit, no deficit, up to you.

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    4. Thanks 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.

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  2. So.. 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?

    ReplyDelete
    Replies
    1. Mark,

      Did 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?

      Delete
    2. 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.

      That 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.

      Delete
  3. Happy Birthday Willem, hope you have a good one!

    ReplyDelete
    Replies
    1. Thanx so champ!!
      Busy with the wod now...
      Doing Compwod on my Bday?
      Of course I'm having a good one:)

      Delete
  4. OPEN
    Metcon
    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

    ReplyDelete
  5. 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.

    2. 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

    ReplyDelete
  6. Open/Masters 43

    Metcon: 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.

    ReplyDelete
    Replies
    1. 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!

      Delete
  7. Reg:

    Not 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.

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  8. Open Masters 46
    Metcon 150reps

    ReplyDelete
  9. Open
    1) 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

    ReplyDelete
  10. Reg:

    Deadlift- 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

    ReplyDelete
  11. Open Masters 40-45 5'7" 230lbs

    Metcon--6 rounds even

    Had to skip the MU's today.

    Very happy with the metcon today. I had a lot of energy today.

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  12. Open

    6rnds +6 HSPU + 9 box jumps

    Just paced this one steady all the way through.

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  13. OPEN
    1. 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 ...

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  14. Regionals:
    1) 405
    2) 325# rogue dog sled 5x50m & 205x5 axel bar push press
    3) 4 rounds
    4) done in several sets
    5) dnf

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  15. 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)
    Skill - 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

    ReplyDelete
  16. 1. 8x3 deadlifts @ 275 across

    2. 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

    ReplyDelete
  17. Open
    1- 6 rounds +6+9
    2- missed on 6 twice
    2- 225 seemed very heavy today.

    ReplyDelete
    Replies
    1. Out of curiosity, what is your second 2?

      Delete
  18. Reg:

    1. 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

    ReplyDelete
    Replies
    1. 4. 54 and 49 cals. Didnt warm up. Terrible idea

      -Did some SmolovJR bench (6x6@190)

      5. Did 6Rounds of 20sec Lsit and 15 GHDs. Love Lsits!

      Delete
  19. Forgot to post yesterday:
    OPEN (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.

    ReplyDelete
    Replies
    1. 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.

      Delete
  20. Open

    1. 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

    ReplyDelete
  21. Open
    1. 5+14
    2. Nov/Dec goal is to get a MU

    ReplyDelete
  22. Open:
    Metcon: 7 + 4 calories had like 45 seconds left on the timer but the rower died so my workout ended slightly early

    ReplyDelete
  23. Open:
    1) 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.

    ReplyDelete
  24. Open.:
    1. 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.

    ReplyDelete
  25. Open:
    1. 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!?

    ReplyDelete
  26. 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.

    2. 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.

    ReplyDelete
    Replies
    1. 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.

      L-Sits were on a stack of bumpers.

      Delete
  27. This comment has been removed by the author.

    ReplyDelete
    Replies
    1. 1.315 (speed)
      2. 155-50m / 165-3 reps
      3. 3+1 Scaled HSPU Abmats
      4. 54/53
      5. Done

      Delete
  28. 1. 405 8x3 felt greAt. All touch n go.
    2. 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.

    ReplyDelete
  29. Open

    1.) 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

    ReplyDelete
  30. Open

    1. 6 rounds even
    2. Muscle-Ups felt terrible today :( did a bunch of singles instead of the OTMx15

    ReplyDelete
  31. 1) 8x3 deadlift 150kg tng
    2) 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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  32. This comment has been removed by the author.

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  33. 1) messed up here, didn't see the across, early morning brain fog, lol

    135/225/275/295/315/365/385/405

    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

    ReplyDelete
  34. Open
    1) 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.

    ReplyDelete
  35. Regionals
    Had to cut it short
    1. DL across 405
    2. 6rnds( airdyne is hell)

    ReplyDelete
  36. Open

    1. 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..

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  37. 1. 8x3 SDL climbing instead- getting better at these 215/245/265/275/285/295x3
    2. 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

    ReplyDelete
  38. Open
    1) 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

    ReplyDelete
  39. 1. 7x365#. Form was slipping so didn't so 8th. not TnG. couldn't get good grip w crappy equip at work.
    2. Not done.
    3. Don't do metcons at work. Will do tomorrow am.
    4. 58cals and 55cals on rower.
    5. Done.

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
    2. 3. 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!

      Delete
  40. I'm new at this but here I go: M/26/185
    Open
    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.

    ReplyDelete
  41. 1) 335 x 4, 315 x 4
    2) 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

    ReplyDelete
  42. Regional
    1. 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!

    ReplyDelete
  43. 1. Pulls 365
    2.metcon 3deficit hspu, 6ovh squats, 9 pull-ups. 20min

    3. Row37 cal each

    ReplyDelete
  44. Open
    2) Muscle ups first 1,2,3,4,5,6,3,1,2,3,4,5,1,1,2 Unbroken
    1) 6+11 reps

    ReplyDelete
  45. Open
    1. 6 rds
    2. 1,2,3,4,5,6,3,1,2,3,4,5,4,1,2=46 reps

    ReplyDelete
  46. 1. 8x3 DL
    - 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

    ReplyDelete
  47. Open Program
    1) 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.

    ReplyDelete
  48. Open
    1. 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.

    ReplyDelete