Sunday, October 6, 2013

Monday 10.7.13

A class at CFNE warming up.

2014 REGIONAL & GAMES ATHLETES
1. Snatch
After a sufficient warm up complete the following on the minute:
Min 1:  1 rep at 85%
Min 2:  1 rep at 85% +5#
Min 3:  1 rep at 85% + 10#
Min 4:  1 rep at 85%
Min 5:  1 rep at 85% +5#
Min 6:  1 rep at 85% + 10#

2.  Clean and Jerk
work up to a heavy single, not max.

3.  Metcon
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

2014 OPEN ATHLETES
1.    Metcon
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

2. . Snatch
10 x 1, OTM at 70-75%

102 comments:

  1. Open:
    1. Nasty Girls - 8:02
    2. Squat Snatches 10x1 - 165

    ReplyDelete
  2. Open Masters 46
    Metcon : 8:26

    ReplyDelete
  3. Open?Masters 43
    1. Nasty Girls: 11:59, ok with this as dealing with a tight back, had to go slow and steady, felt like Rocky doing muscle ups outside in the dark, stormy weather etc.
    2. Snatches: 10 x 1 at 125

    ReplyDelete
  4. Open
    1) 9:03 Went to single MUs too early, feel like I haven't done them in forever
    2) no time

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

    ReplyDelete
  6. 1. Nasty Girls - 6:59

    2. Snatches 10x1 OTM @ 70kg

    ReplyDelete
  7. Reg:

    1. Done (155, 160, 165) no misses

    2. 185, 205, 225, 235....probably should have stayed at 225, but 235 is not a max, just close.

    3. 7:41, couldn't string MU's after first round...all esle was good and fast. Last few MU's had WAY too much rest in between.

    ReplyDelete
    Replies
    1. Somehow I knew you were going to have some silly time on this met con.

      Delete
    2. HAHA! My training buddy beat me by a minute, and that's with a slighty bum knee!

      Delete
  8. Reg:
    I didn't treat my body well this weekend so keep that in mind when you read my numbers.

    Snatch- pretty much a jumble of 175 and 185. Was not feeling it this morning.

    C&J- ended at 245. That felt pretty solid.

    Metcon- 11:01. Felt gross the entire time. Had to sweat out the poison. I'll hit it hard tomorrow.

    ReplyDelete
  9. 1. Snatch- Was sharing the "platform" with someone else making EMOM work impossible. Did squat snatch+ drop snatch complex. Hit 205, Missed 225 snatch.

    2. Clean and Jerk- Hit 275, hit clean on 305 and missed the jerk. This is a 15 lb PR on squat clean but it was not max effort.

    5. Metcon
    "Nasty Girls"
    Did a bastardized version of this one since I ran out of time, usually I start during the 430 class and continue into the 515 Open gym but the 430 class was packed. Did an amrap 5 of Nasty Girls. Made it through 1 round and back to muscle ups on the second.

    ReplyDelete
    Replies
    1. Nice work Jeremy! 305 is a PR, but not max effort.....I don't think that happens too often.

      Delete
    2. People don't need to wonder anyone if you will get stronger on this program. Just take a look at my numbers and your numbers and compare to when we started......

      Delete
  10. Finally had a chance to do "Barbell" from last saturday and my quads are still destroyed. Suffice to say that today was a rest/mobility day. Time was 21:07 RX.

    ReplyDelete
  11. 1. Done @ 135, 140,145. Its getting there. Trying to gain my confidence back in the bottom position.

    2. 185, 205, Failed 225 attempt. Still trying to get the strength back in my legs. I have hit 235 before just need to build back strength.

    3. Metcon 6:39. Unbroken on first two sets of MU's, broke the 3rd into 4 then 3. Unbroken on 1st two sets of squats and a couple micro pauses in the 3rd. Re gripped a couple times on the 3rd round of cleans. Good day when you beat your training partner that gets you most of the time. (Shane H)

    ReplyDelete
  12. Open:

    11:43 C2B in place of MU
    10x1- 6 reps at 135, 4 reps at 155 felt good...

    ReplyDelete
  13. OPEN
    1. Nasty Girls - 8:03 Rx (4:32 PR from a year ago - boyah!)
    2. Squat Snatch (OTM) - 10x1 @ 135#

    ReplyDelete
    Replies
    1. Not a bad PR right there, congrats buddy

      Delete
    2. Nice bro I got 8:24 your then one on here Im chasing.. look out! ;)

      Delete
  14. Master open: Nasty girls: 15:46 rx! Big day, I've wanted to do this rx since my first pull up in 2007.

    ReplyDelete
  15. Open:
    1) 11:45 @ 120# (the only scaling i did)
    2) 115# Squat snatch OTM

    ReplyDelete
  16. 1)155-160-165
    2) 245
    3) 7:22 (quads are on fire, saturday did 11min trushthers 7@95,7@135 with add one burped every minute over bar)

    ReplyDelete
  17. Anyone in the Bradenton Lakewood ranch area in floridamk. I have to be there for a wedding at the end of the month and it is always hard to drop into a box and hope I can do whatever we have programmed here as a drop in. hoping one of yall might be in the area and can train with you. thanks

    ReplyDelete
    Replies
    1. i know the owner of crossfit LWR...his name is Aaron Weedo...super awesome guy ...call him up!! He will work with you!

      Delete
    2. My hotel is waking distance from crossfit lwr that's great news. do you mind if I drop your name as who reffered me?

      Delete
  18. REGIONAL:
    1. 85% was 125#, completed each snatch
    2. Cleaned 185 but didnt jerk it cuz my shoulder has been hurting a bit.
    3. Metcon 8:31

    ReplyDelete
  19. Open:
    1. Nasty Girls - 7:45 Rx
    2. Squat Snatches 10x1 - 195

    ReplyDelete
  20. Open:
    1: Nasty Girls - 5:00 everything unbroken.
    2. 170# roughly 70%

    ReplyDelete
    Replies
    1. Hoho! Amazing pace and power. Wanna be like you man!

      Delete
    2. Thanks bro! short wods never give me a problem, however, look for me to be at the bottom of the leader board on a 12 min amrap lol

      Delete
    3. This is a 12+ min workout for most people :)

      Delete
  21. Open
    1. 12:53 (substituted 7 pull-ups & 7 ring dips for the 7 MUs)
    2. Squat Snatch (OTM) - 10x1 @ 85#

    ReplyDelete
  22. Open Masters 40-45 5'7" 230#

    7:37sec

    135

    I am seeing a lot of improvent very fast. I am getting excited.....

    ReplyDelete
  23. 1) 85% was 105 - I missed my 2nd attempt at 115
    2) worked up to 150#
    3) metcon: 16:44 - not amazing but the first time I have even attempted it, so I'm happy

    ReplyDelete
  24. metcon- 8:45 (substituted 7 pull-ups & 7 ring dips for the 7 MUs)

    ReplyDelete
  25. Open:

    1.) 14:35 (Shoulder still banged up, couldn't do MUs. Scaled 3 PU/3 Bench Dips per MU)

    2.) Done at 60% (95#)

    ReplyDelete
  26. Open:
    Nasty Girls - 5:53rx
    snatch - 115# across

    ReplyDelete
  27. OPEN:

    1) 5:28 Rx.
    2) 5 reps at 155#. 5 reps at 165#.

    ReplyDelete
  28. Regional:

    1.190
    2. 225
    3. 10:07 Moderate pace. Unbroken

    ReplyDelete
  29. Reg.
    1-190 to 200
    2-stopped at 265
    3- 7:19

    Havent had a chance to eat today. Really tired...

    ReplyDelete
  30. 1) snatches 185,190,195. No misses
    2) heavy single at 230
    3) 9:30, when I think i have a good time I look at the posts on here and I'm dropped back to earth!!

    ReplyDelete
  31. Open
    1) 8:33 - 5MU per round
    2) 135#

    ReplyDelete
  32. Rough day. Just felt sore, slow, not very strong, glad the volume was a bit lower.

    1. 200, 205, 210 miss, 200, 205, 210 miss. That effing 210 bar felt like a 410 bar for some reason.

    2. 255, power clean and push jerk. Knee is feeling funky.

    3. Modified for the knee. Amrap 7 of 5 muscle ups, 5 clean and jerks. Wish this knee was okay, this is one I have never done, but have always wanted to.

    ReplyDelete
  33. 1) made first 2 minutes failed the rest, lightened up to 155# and hit a couple there. Snatch is very frustrating for me, most of the time it sucks, every now and then I get a glimor of hope and it cones together for a nice lift, lol!

    2) 275# this is a 20# PR and felt like I had at least another 10#'s in the tank, clean and jerk is feeling really good and getting strong!

    3) 12:39

    ReplyDelete
    Replies
    1. Thanks bro, been on cloud 9 since I left the box! My jerk used to be horrible, it was like a split jerk press, lol! Its finally coming together! Got it on video too, https://www.youtube.com/watch?v=tL5Qk0eimR8&feature=youtube_gdata_player

      Delete
    2. And congrats on ur 305 clean, I'm gunning for the 300 club myself, hopefully soon!

      Delete
  34. Open
    1. 7:26- broke MU's 3rd rd 5/2- would have been PR but i video'd it and was 3 sqts short...miss counted...damn,
    2. 185x9, 205x1

    ReplyDelete
  35. 1. 185,190,195,185,190,195 then hit 200 just for fun. everything was solid today.
    2. 285 for heavy single. which is also a pr for the jerk. any higher would have been a max so I stopped
    3. 9:24 m.u. continue to be a goat of mine. unbroken 1st round 5 and 2 second round singles last round. everything else unbroken . trying to improve everyday. keep grinding everyone.

    ReplyDelete
  36. Open
    1. No muscle ups right now so I
    did 3 round of 10PC #115/10burpees instead for met con 4:16
    2. Snatch workat #95

    ReplyDelete
  37. Open
    1.) Snatched first...70% - #135 across, needed to iron this out before any weight jump.

    2.) 5:56...was right on pace for 5 min then failed the 7th muscle-up on round 3 which killed it. On the bright side, my forearms had a nice swole session!

    ReplyDelete
    Replies
    1. Thanks brotha! You as well, per usual. Love competiting with everyone.

      Delete
  38. 1. snatch: 215,220,225--- hit all but 1 rep at 225. just caught it loose. i bounce back and got that rep.
    2. worked up to 315. been focusing on rowing the bar into my lap and its progressively killing me haha so the experiment is over.
    3. metcon: 7:15
    that was a really fun one.

    ReplyDelete
  39. 1-snatch work
    85%=205
    1-205
    2-210
    3-215
    4-205
    5-210
    6-215
    had a couple fails in there. working hard on my snatch. I have been stuck at 235 for almost a year. any advice or tips would be helpful. on the bright side my metcon work and gymnastics is far improved, so not all bad.

    2- "nasty girls"
    first time doing this wod
    7:34 rx
    had to do strict seated muscle ups from my rack in the garage because no gym today. all singles but no fails.

    ReplyDelete
  40. Open:
    1) 8:10. upper body felt fatigued and took too many breaks on muscle ups
    2) 145 across

    ReplyDelete
  41. Open
    1. 7:06...2mu's per round
    2. 95#

    ReplyDelete
    Replies
    1. Great Time!!! Good job with the scale option.

      Delete
  42. 1. 170# 175# 180#
    2. 185#-235#
    3. 12:11 muscle ups slow but huge pr for how quickly I could do the sets of them.

    ReplyDelete
  43. Regional
    1. Didn't have it tonight on the snatch. Working a wider grip and really trying to row the bar into my body then open to full extension of the hips. 205, 210, 215F, 205, 210F, 215 (weird)
    2. 275#
    3. 6:10 First time able to string all 7mu's all 3 rds! Grip shot on final 10 H.PC's

    ReplyDelete
  44. Open
    1) 7:50 PR by 1:56
    2) 175 no misses

    ReplyDelete
  45. Open Program
    1) 9:19 - air squats are a weakness of mine, but the other two movements went fairly well. Cleans unbroken, m-u were mostly 3's and 2's but pretty short breaks.
    2) Done at 145

    ReplyDelete
  46. Open/Masters 47

    1) 5:04, scaled to 35 squats, 2 muscle ups and 80# cleans. However, I couldn't get any muscle ups in round two so after 3 tries I did 5 C2B and moved on. Then in round 3 I got 1 muscle up. I scaled this way down at the suggestion of my coaches to keep me moving as fast as possible.

    2) 10/1 OTM snatch done with 65#, not 70% but close enough as shoulder is a little tweaked.

    3) did some thrusters at 95# due to upcoming comp.

    ReplyDelete
  47. Open
    1) 6:39 jumping bar mu's/95#
    2) 95#

    ReplyDelete
  48. Open

    1) "Nasty Girls" - 9:12

    Really disappointing. Was headed for a time in the 7-ish, but then got stuck on the last 3 muscle-ups for about 2 minutes. Didn't feel tired or anything ; they just wouldn't happen... Movements that were reliable in the past like muscle-ups, HSPUs and double-unders have been giving me trouble lately.

    2) Snatch - Done @ 145 lbs. Felt easy.

    ReplyDelete
  49. Open

    1. Nasty girls... Dang it I still don't have high rings setup. Had to do this on low rings, so no kipping.. Semi strict with the smallest band. Ended up with 10:42, but it was the squats that slowed me down! Still don't think I'm fully recovered.

    2. 145 across. These felt great once I warmed up. Amazing how snatches feel so awkward to me at first when I do them each time. And we must snatch 2-3 time a week.. Anyone else feel that way? Trying to focus more on technique as I'm fighting the tendency to be forward.

    ReplyDelete
  50. Open
    1. 4:53 scaled way too heavy, but a work in progress 35 squats, jumping ring mu's, 55 lb
    2. 50#

    ReplyDelete
  51. First post here
    1) 176, 180, 190f, 176, 180, 190f
    2) went to 225
    3) 10:40 rx

    ReplyDelete
  52. OPEN

    1) 7:06 rx
    Felt good, 1st time stringing MUs since shoulder injury. Happy with this time.

    2) 165-170 power snatches
    My squat snatches are solid and power snatches need a little work. So switched for today.

    GREAT DAY!

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

    ReplyDelete
  54. Day 1 of this program. I had to stop my previous training plan do to time commitments. I really like how you organize this stuff. Its lowish volume so we are not burnt out. I got this all done in 35 min today. Not ideal for proper warmup and cool down, but it is the best I can do.

    Regionals
    Snatch-stayed 195
    C&J missed 265 jerk
    wod-8:01
    Air squats are not one of my strong points. If I go fast, I miss reps.

    ReplyDelete
  55. 1) 160-165-170
    2) worked up to 205, about 90%
    3) Nasty Girls - 6:57

    ReplyDelete
  56. 1) 200,205,210
    2) 265--still recovering from a slight disk bulge, some days are better than other, this wasn't one of those days
    3) Nasty Girls-- 8:00

    ReplyDelete
  57. Open
    1- 11:59. Could not get my muscle ups together

    2- 155

    ReplyDelete
  58. Snatch: 185, 189, 196 x 2
    C and J: 275
    NG: 8:02

    ReplyDelete
  59. Snatch: got up to 221, failed 226 multiple times
    CJ DNP
    NG: 9:31 squats were slow, broke up rds 2n3 MU to 5/2, 4/3

    ReplyDelete
  60. 1) snatch 75 - 77,5 - 80 - 75 - 77,5 - 80 kg

    2) got up to 107,5kg

    3) Nasty Girls 8:13 (bar muscle ups, no rings yet)

    ReplyDelete
  61. Open
    1) 8:35 rx..last round of muscle ups was atrocious(2,2,1,1,1)
    2) done 145 across
    3) Airdyne work

    ReplyDelete
  62. Newbie here :))

    1. Snatch 115, 120, 125 all good
    2. C&J worked to 165
    3. Nasty Girls 15:15 subbed 3 c2b & 3 ring dips per MU - transitions ate my time

    ReplyDelete
  63. 7:04 JBMU
    160# snatch felt light and solid form on all of them

    ReplyDelete
  64. Open:
    1) 12:22 (95#, MU trans)
    2) 75#

    ReplyDelete
  65. Open:

    1. 9:51...first time doing this. pretty happy until i saw some other times up here. crazy.

    2. ran out of time. crazy day with some power outages.

    ReplyDelete
  66. Nasty girls 13:45 with 4 muscle ups a round
    Snatch 75% 105 otmem x10

    ReplyDelete
  67. Regionals:

    1) Snatch: 150-155-160-150-155-160

    2) Clean & Jerk: #230

    3) Metcon: 8:10 --- I think that this may be a PR but forgot the look for the old time before posting this.

    ReplyDelete
  68. Open
    11:58
    Muscle up meltdown
    80-90kg snatches

    ReplyDelete