Friday, October 18, 2013

Saturday 10.19.13

Spealler.

2014 REGIONAL & GAMES ATHLETES
1.  "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups

2.  Barbell 
For time:
15 Front Squats
15 Jerks
12 Front Squats
12 Jerks
9 Front Squats
9 Jerks
dudes:  165#
chicks:  115#

3.  Track Session
3 mins on, 3 mins off
2 mins on, 2 mins off
1 min on, 1 min off
2 mins on, 2 mins off
3 mins on, Done.
Complete on a track.  Do not advance during rest periods.  Post estimated total distance completed. 

2014 OPEN ATHLETES
1. "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
- Get after this one gang!  5 minutes of everything you got.  Leave the gym knowing that there was nothing you could have done to get one extra rep.

38 comments:

  1. Looking at todays wod, I remember that I started Compwod just before regionals this year. When we did the 2nd last regionals wod that had 30 shoulder to overhead with 165 I really struggled with them... Looking at todays barbell wod I was happy to see we are going so light... Well I gues in such a short time we have gotten much stronger!!
    Thanx to great programming.

    ReplyDelete
  2. Open:
    Lift up Luke - 4 rnds + 10 DUs. Just couldn't keep PCs unbroken at 5th round.
    Also did EMOM 12:
    Even: 10 Front squats 115
    Odd: 10 Push Jerks 115

    ReplyDelete
    Replies
    1. Did 5 PCs at each round, as it was prescribed before.

      Delete
  3. Open:
    4 rounds + 3 du. Struggling with the cleans in round 4...
    Happy with my effort though, went balls to the walls.

    ReplyDelete
  4. Regionals
    1.Lift Up Luke- 4Rds even
    2.Barbell-Put a 10min cap on this. Got through the round of 12 jerks
    3.Will possibly do later.
    I don't know about you guys, but I just feel drained from this week and it showed today.

    ReplyDelete
  5. Open
    1) 4 rounds + 3 PC @ 135#. Disappointed with this. Had 4 misses on DU first round...went unbroken all other rounds.
    2) Did FS & Jerk regional workout as more of a strength workout. Finished in 11:22 @ 145#.

    ReplyDelete
  6. Reg:

    3. Ran to the box instead, about a 4 mile run
    1. 5R +6
    2. 9:20

    Felt really crappy today, just getting out of bed was a grind. Very displeased with performance today

    ReplyDelete
  7. Regionals/open today

    1.) Track session: estimated distance was 2 miles and a couple hundred meters....fun time getting on the track working hard outside the gym for a change!

    2.) "Lift up Luke"... 5 RDS + 4

    ReplyDelete
  8. Regional
    1. 5 rds +5/24/7 (accidentally did 5 pc each time not sure what I was thinking)
    2. 6:57 Rx
    3. will do it later

    ReplyDelete
    Replies
    1. Probably because that's what was posted originally

      Delete
  9. Open/Masters 43

    Did climbing set of deadlifts, 8 x 3 to 315
    Metcon: 3 RDS plus 4 pc, 10 DU, broke skipping rope on 3rd round, had to scrarmble to get a spare
    For front squat and push-jerks, since still pretty smoked from this week, did 10 x OTM, 5 front squats on even, 5 push jerks on odd, at 155#, good way to finish the week, nice to have day off tomorrow

    ReplyDelete
  10. 1) Lift Up Luke - 5 rds + 24 + 6 = 224
    2) Barbell - 14:55. This is exactly the kind of wod that crushes me.
    3) Run - About 2,500 meters

    ReplyDelete
  11. Reg
    1) 4 rnds + pcs+ dus + 4 pus
    2) 11:32
    3) two of the tracks that I normally run at were being used- will do this tmrw

    ReplyDelete
  12. Open
    5 rnds + 4 cleans. had fran forearms after

    ReplyDelete
  13. Open:
    1. 3 rounds plus 2 PCs

    I was hoping for more (as always) but the weight got heavy quickly! Time to rest up and look forward to next week...

    ReplyDelete
  14. Open

    4 rounds 4 PCs. Pull-ups were my downfall...

    ReplyDelete
  15. 1. 4 rounds plus 11
    2. 8:14 way harder than I thought. I should have known ha.
    3. Got about a mile and half in didn't do last 5 min. started cramping. weird. great Saturday. yall rest up see u Monday

    ReplyDelete
  16. 1. 4+13
    2. 10:58 wow that was a 2x4 to the chest!
    3. Skipped, soccer game tomorrow.

    ReplyDelete
  17. Open

    5 rounds plus 4 cleans

    We have our Barbells for Boobs event tomorrow at my old CrossFit gym. Excited- but going to rest on Monday instead of tomorrow :)

    ReplyDelete
  18. 1- 4 rounds 5 pc
    2 - 6:50 rx. Thanks to my trainning partner.
    3- couldn't complete due to rain

    ReplyDelete
  19. Open
    1. 3 + 4. Cleans slowed everything down.

    ReplyDelete
  20. OPEN

    1) 4 rounds + 29 reps.
    Still almost threw up 15 minutes after this one.

    ReplyDelete
  21. Reg

    1. Lift Up Luke
    - Tracy: 3+36
    - Adam: 4
    - Jordan: 2+4
    - Jason: 3

    2. Barbell
    - Tracy: 13:30
    - Adam: 12:30
    - Jordan: 9:35
    - Jason: 12:15
    - Casey: 11:00

    3. Track
    - Tracy: 2800m
    - Adam: 2700m
    - Jordan: 2850m
    - Jason: 2200m
    - Casey: 2500m

    ReplyDelete
  22. Open
    4 + 36
    No butterfly allowed at the comp we did this at which slowed me down a lot. Cleans UB. Only two breaks on DU

    ReplyDelete