Thursday, October 24, 2013

Friday 10.25.13

Michele Letendre's 300# Back Squat.

2014 REGIONAL ATHLETES
1.  Pulls
3x3 Clean Pull

2.  Odd Objects/Movements
100 Ground to Shoulders for time, 100/70 - Use a Stone, D-Ball or Sandbag.

3.  Metcon
Tosh Sprints:
3 RFT:
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

5.  Core Work
For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions

2014 OPEN ATHLETES
1.  Metcon
Tosh Sprints:
3 RFT:
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

2.  Skills
For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions.

Impressive 4:48!

61 comments:

  1. Quick question for anyone following this amazing resource for more than a month:

    Now that you've seen what it can do, would you be willing to pay for access?

    It almost doesn't seem right to get such amazing programming for free.

    ......Thanks Coach Ben.

    ReplyDelete
  2. I would I have seen gains in just the two months I've been following. but my only thing with paying would be the feeling to have the programming more personalized which would be impossible in this open source format.

    ReplyDelete
  3. There are options for personal programming.
    Sending the coach a gift to show appreciation would be a good way to say thanx...
    I have considered the same thing, but I think the best way to show him your appreciation is to do the wods and post scores regularly. There are a few guys who really make it worth his while with their positive interaction o n the blog. But if it comes down to paying, yes Shane I think tjere are many guys who will.

    ReplyDelete
  4. If you opened it up for donations i would gladly donate what I could. This programming is great

    ReplyDelete
  5. We are seeing gains across the Box, PR's flying around!
    This site is so unique because the programming is so good and access is free, plus its worldwide! T-Shirts are the answer........T-Shirts are always the answer......get a design, stick them on here and they will fly from the shelf! Failing that, add a charge for the programing but I feel too much has been revealed (Programming Philosophy). Because Bens justification and structure is so clear and in Black and White, you can take his template and go solo......not for me!
    Ben, your great work and time is fully appreciated over here in England, even better still ,we have to wake up and see whats planned for the morning due to the time difference...no time to sit and dwell on the session.....avoid the snooze button, dress in the dark, neck some fuel, turn the lights on, chalk up and away we go!

    Many Thanks from CrossFit Taranto "Practising Chaos to Develop Control"!

    ReplyDelete
    Replies
    1. Front: Comp Wod
      Back: Home of the Cyclone and the Tasmanian Devil

      Delete
    2. Nice, how bout Cyclone, Tas, and Hulk?

      Delete
    3. For real though, it's come up before, I think the best is still "Built By Bergeron"

      Delete
    4. I literally just did a search on Google a couple of days ago to see if anyone had ever sold any type of CompWOD t-shirts. I've only been following along for the past 5-6 weeks and already feel an identity with the program - and would be more than happy to buy some t-shirts. For the time being, I'll just continue to wear my CFNE East Coast Championship t-shirt proudly!

      "Built By Bergeron"
      "One athlete at a time...worldwide."

      Delete
    5. I actually had one in the shopping cart from a site for a competition but I wouldn't have had it in time. It was Black and White. The front had "Built By Bergeron" The back had "5 tool player" with an outline of the vitruvian man.

      Delete
  6. 1. Pulls
    3x3 Clean Pull- 315, 345, 345, felt good, I feel like I can probably get something around 325-330 for my next clean 1RM attempt.


    3. Metcon
    Tosh Sprints:
    3 RFT- 23:27, our 200 is a little long, which meant our 600 is a little long. Our 400 is right (I measured) and my 400 times were 1:24, 1:27, 1:27. Nice change of pace (lulz). No seriously I enjoyed this workout.

    That was all I had time for.

    ReplyDelete
    Replies
    1. I will accept nothing less that 340 on your Clean 1RM.

      Delete
  7. Regionals.

    1) 220/231/242

    2) 11.26. Used a 100# MMA dummy. Was definitely an odd movement and got heavy.

    3) 22.13.

    4) 5.10. Did four sets of the ghdsu static hold (.30/.35/.30/.25).

    ReplyDelete
  8. 1) 315
    2) 19:07
    3) done - easy pace. Barbell for boobs comp tomorrow
    4) done
    5) done

    ReplyDelete
  9. On the open for skills
    If you break, then do 20 hip extensions, do you stop the time do the HE then start where you left off or do you start the 2:00 over and try again?

    ReplyDelete
    Replies
    1. Just accumulate 2:00, so don't restart....pretty sure that would be impossible... for most.

      Delete
  10. Reg:

    1. 255 across, not a maximal effort, but it felt right to get a good hip opening and get the bar to float.

    2. didn't time, with 73lb stone and medium tire alternating...it still added up to a beast, we were all complaining by the end. Great stimulus.

    3. 24:07, but really unsure on some of my rest math... I do know that my 400's were all under 1:30, and that every 600 was murder. So again, great stimulus!

    4. did this in: 1:00, :30, :30 about five minutes after Tosh, wasn't sure if hammies were going to hold on.. good stuff

    Another great day in the books, thanks Coach, see you on Saturday!

    ReplyDelete
  11. Reg:

    Clean Pulls- 255 across. I dont know about anyone else but it feels so unnatural to pull and not fall under the bar.

    Odd Objects- Done with 73# atlas stone and throwing a medium heavy tire over the alternating shoulder. Holy lower back, that was hard.

    Metcon- 27:48 have I ever said I hate running? But it felt good to actually push through the lower back pain and finish. I can feel my engine getting a lot stronger as the weeks go by.

    GHD hold- 2 sets. 1:20 and :40. probably could have held for the whole thing but I was starting to curl and I decided good form was best.

    Solid day. Ended up being harder that I had imagined it might be.

    ReplyDelete
  12. Had an airborne operation (we'll call it active recovery) yesterday so i did yesterday's (posted on yesterday's blog) and todays combined.
    Open:
    200 - 41/ 43/ 45
    400 - 130/ 135/ 138
    600 - 232/ 226/ 228

    GHDSU hold: "only" had to do 60 hip ext :)

    ReplyDelete
  13. Open
    1. 30 min mobility and mashing (busted up from yesterday)
    2. "Tosh Sprint"
    R1 - 35/1:20/2:15
    R2 - 34/1:18/2:09
    R3 - 35/1:20/2:05
    3. 2 min GHDSU Hold
    2 breaks - @ 1:07 and 1:45 ... just couldn't hold on.

    ReplyDelete
  14. 1) 315 across
    2) 24:55 Been raining solid lately so ran on a wet grass track. Jelly legs
    3) 3:15 Broke twice so 40 hip extensions

    Built by Bergeron will surely be the T to buy!

    ReplyDelete
  15. 1) 275/295/315

    2) Dont have stones or anything so did 100 db powercleans with 75# db's and touched floor with them every rep. This was brutal, took 18:59

    3) Tosh - 23:16

    4) done in 2 sets - 1:15 & 0:45

    ReplyDelete
  16. 1. 225,275x 3 workin on super speed
    2. Done. Didn't really keep total time. I ran my ass off with a group of guys from a local university.
    3. Done 2 mins straight through. After the ghdsu's and t2b from yesterday I feel like I'm about to give birth.

    ReplyDelete
  17. Got goated into doing "Coe" with a buddy. gonna hit this wod tomorrow instead!

    ReplyDelete
  18. Good strategy on the burpee metcon in the video. I went all out the first minute--hit almost 40 burpees. Finished in 6 minutes--but if this comes up again, will definitely try this and see if pacing improves overall time.

    Today...done. Was looking for gatorade station on 600s.

    ReplyDelete
    Replies
    1. Did 3x12 reverse hypers for part 2.

      Delete
  19. 1) clean pull 120kg
    2) 100 power cleans for time 6:55
    3) Tosh sprints done
    4) unbroken

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  20. Irving, you smashed that! Stellar work bro!

    ReplyDelete
  21. Good day everyone!
    Today did box's wod:
    5x1 squat snatch (from the top of the knee) - 175
    Amanda (9 7 5 MUs + Squat Snatches 135) - 5:30 rxd

    ReplyDelete
  22. Open
    Tight lower back, the pounding of running would not have been good. So did a rowing WOD I got from Jon.
    8x500M Row, rest 1 minute in between
    1)1:36,1:45,1:45,1:47,1:51,1:48,1:47,1:44
    Next time would like to keep closer to 1:45

    ReplyDelete
  23. OPEN:

    1) Tosh: 22:34 total. ( round 1 = 5:50, round 2 = 6:05, round 3 = 6:14)

    2) static GHD: 2:57 total. Did sets of 55, 35, and 30 seconds with 20 hip extensions in between.

    ReplyDelete
  24. Open

    1.) 23:32...have had faster days

    2.) Doctors appointment

    ReplyDelete
  25. Open:

    1.) 22:57 PR!

    2.) Ran out of time, will make up tomorrow

    ReplyDelete
  26. Open
    1. 26:00
    2. 2:00 (no break)

    ReplyDelete
  27. 1) Clean Pulls - 235 x 3
    2) 90# stone. 21:53. Alternated reps with a partner
    3) Done - 30:00 total time
    4) Did not do

    ReplyDelete
  28. 1. Clean pulls 135lbs across for 6x3
    2. 100 shoulders to overhead used 50lb db cleans, took 9:45
    3. Metcon - 23:49

    ReplyDelete
  29. 1. Clean pulls 135lbs across for 6x3
    2. 100 shoulders to overhead used 50lb db cleans, took 9:45
    3. Metcon - 23:49

    ReplyDelete
  30. 1. 295 Across.

    2. Nothing of the sort. So I did 5 rounds of a 30M #355 sled drag, and 20 GHDSU.

    3. DId 1 round, then 3 tractor trailors pulled in the parking lot of the gym, so I opted to not bob and weave and started it over on the rower. 24:29.

    4. Done

    ReplyDelete
    Replies
    1. Should have some stones in a month or so, we have the molds, just need to get them made up.

      Delete
  31. Open

    1. Tosh sprints: 26:56. ~2:30 better than last time on 9/13. Improvement!

    R1: :42, 1:30, 2:29
    R2: :44, 1:40, 2:36
    R3: :43, 1:44, 2:34

    Low lack seems to have gotten better, no longer in pain when I run. Mobility work did wonders.

    2. 1:02, :38, :20 for 2 min.

    ReplyDelete
    Replies
    1. By the way, Irvin Hernandez that is amazing conditioning! Inspiring performance!

      Delete
  32. Open Program
    1) 25:29 - faster than last time but not sure by how much. Rds were generally :43, 1:30, 2:24
    2) Done, broke twice. Ouch.

    ReplyDelete
  33. 1. 265# 305# 305#
    2. 13:09, used a big stump/log from the wood pile. Thing bounces all over the garage floor though. Feels somewhere between 70#-100#, hard to tell exact.
    3. 24:37, progressively faster each round by a few seconds.
    4. done, 40 back exts.
    5. Did yesterdays 100 face pulls and 100 band pull-aparts

    ReplyDelete
  34. Hi everyone - looking for a little help here, I've been following along for about 3 months but I don't typically post because I have to go a day behind due to my schedule for rest days but I'm very consistent and hang with most of the open scores on the board most days, but today was just awful, for some reason everything sucked - for the first time ever I DNF'd a wod, due to loss of focus and negative thoughts and I failed 3 times on 10 lbs less than my previous back squat max when I thought for sure I was getting stronger with this programming- I've been trying to look at the big picture knowing that the metcon I've been gaining is more important than some of the strength I feel like I've lost not doing as much dead lifting and squating as I have in the past but today really hurt and I'm looking for a way to make sure it doesn't crush my attitude and faith I have had in the programming up to this point. Has anyone else felt like this in the past and what have you done to push past it or is anyone else on the smaller side (170lbmale) doing anything more to keep or gain strength while following along - thanks for any feedback

    ReplyDelete
    Replies
    1. I know exactly what you mean. There was a BS set not too long ago (I think it was a 8x3 or something like that) and I couldn't get 20# under my max!! Well two days ago I just got an 80# PR on my back squat. You just have to keep your head up and focus on what you want.

      Delete
    2. Hang in there. Everyone goes through this if you have any regular training, regardless of the level. You probably already know just to stick with it, work through this down period, and not read too much into one WOD or one strength data point going bad.

      There can be so many reasons. I feel its almost cliche to start listing them so I won't. Truth is, its hard to know why you came up short of your expectations so just evaluate the main points and make sure there isn't some glaring issue going on with your life and then put it behind you.

      You aren't alone either. I missed my old HBBS 1rm by 20# from 2+ months ago. Its a serious WTF moment but I'm not blaming the programming yet because it could completely have been about 3 or 4 different reasons I've identified otherwise. Besides, the 1rm is an arguable point if its even relevant to overall competativeness in CrossFit. You could completely be getting stronger on higher rep schemes, as opposed to the 1rm and that has just not been measured yet.

      And dude, not finishing a WOD is brutal, but let it go. Its not like you are consistently quitting WODs. Everyone has them as some point and it sounds like you are just in an overall lull that will pass.

      Delete
    3. wow thanks guys, its nice to hear my own thoughts reinforced back to me so that they seem a little more valid, I know its just one workout but sometimes it feels like you're only as good as your last workout, I used what you guys said and put it behind me this morning, tweaked my warm up a bit to focus on some weaknesses I need to address and remained focused for the tosh workout and felt really good after - thanks for responding and keeping me on track - much appreciated

      Delete
    4. Just like they said man. Everybody has days like that. Days where the bar feels like gravity is stronger today than other days. Just keep your face to the grindstone and keep working. Days like that look for the little victories and they will add up to big victories. I think the most important thing is to not let one bad day of training turn into a week of bad training. break the cycle, wipe the slate clean and hit it hard monday. Keep it up brother you got support!

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

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

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  36. Ummm - I don't know why my comments were deleted, but:
    I always end up "gaming" Tosh extremely wrong. I almost sprint the 200 each time, which leaves me gassed. Overall Tosh time was 24:12.

    ReplyDelete
  37. Regionals
    1.Clean Pulls-225 across. Working on bar path.
    2.Odd Object-Well, I don't have any of these things in the little garage gym we have at our house, so I did 100 Double KB Cleans @ 53lbs. Didn't time.
    3.Tosh-21:45. Our baseball coach treats us like the cross-country team so my running is good.
    4.Done.

    ReplyDelete
  38. Open
    1- 25:50
    0:39-1:25-2:24
    0:43-1:36-2:33
    0:40-1:36-2:35

    2- done in 3 sets 1:00-0:37-0:23

    ReplyDelete