Tuesday, October 8, 2013

Thursday 10.10.13

Heather.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

2. Clean and Jerk Skills
5 x Power Clean + 2 Front Squats + 2 Jerks

3.  Squats
7x4 Back Squats, across

AFTERNOON SESSION
1.  Gymnastic Skills
Take 3 practice sets, then establish a best effort attempt at:
A.  Max rep Free standing HSPU
B.  L-Sit
C.  Back Lever
D.  Front Lever
E.  Planche


2.  Metcon
For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20" - games standards.

2014 OPEN ATHLETES
1.  Metcon
For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20" - games standards.

2.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

3.  Strength
7x4 Back Squats, across

102 comments:

  1. For the metcon, does one need go complete all the reps of each move before starting the next move?

    ReplyDelete
  2. Yes, this is a chipper wod. Complete all 30 reps before starting next movement

    ReplyDelete
  3. 1. 5x5 135
    2.clean complex 165/185/200/210/220
    3.7x4 330
    4. Skills work done
    5.Cond. 11:53

    ReplyDelete
  4. Open:

    Metcon: 16:40 scaled to 95 to work on form and technique throughout. Felt good

    5x5- again at 95. Completed all reps UB
    7x4- 255 across. Should've went 275 or higher.

    ReplyDelete
  5. Wow what a workout.....This one was tough......Struggled a lot with the Metcon but finally finished in 27:10.....Not a good time but I'm getting there.....Keep keeping On!!!My friend finished in 16:13....

    ReplyDelete
  6. Good day, everyone!
    1. Metcon - 14:02.
    Was rather exhausted after the chipper, so had not enough time to recover and had to go at work. Hope will do Snatches and Squats in the evening

    ReplyDelete
  7. Open masters 46
    Metcon 11:53; Tuesday Metcon 5:12)))

    ReplyDelete
  8. One session, and it sucked.

    1. Snatch Skills-135 across

    2. Clean and Jerk Skills-135-185-225-245-245

    3. Squats- 315


    1. Gymnastic Skills- 0 across, did progression work.

    2. Metcon- 11:50, felt good until PC then the doors fell off. I dont know if anyone else knows who Oatmeal is (he does comics) but google "the blerch". All butterflies on the pullups which I am probably most proud of. Could have cut down on rest but I was pretty tired after the squats.

    ReplyDelete
    Replies
    1. Are you saying that maybe that many donuts yesterday had an effect on your performance today?

      Delete
    2. Ha ha, no. I only ended up eating a couple donuts. And I felt strong today, good and carbed up. Someone was foolish enough to ask if I could eat 24 donuts, to which I replied a better question is how fast can I eat 24 donuts.

      What got me was the clean complex plus the squats, my legs were fried on thrusters which wasn't a good sign.

      BTW the blerch is the voice inside your head that tells you to stop or slow down. Oatmeal talks about long distance running but I think it is particularly applicable to metcons like the one today.

      http://theoatmeal.com/comics/running

      Delete
  9. 1) 125 no misses

    2) 185/225/235/245/255 (failed 2nd jerk)

    3) 275 - Spent myself on the clean complex, started working up in weight and 275 felt like a damn 1 rep, so I just stayed there.

    ReplyDelete
  10. Open/Masters 43

    Metcon: 15:26, thrusters are evil
    Snatch: 5 x 5 at 105 TNG
    Back Squat: 7 x 4 at 205, 225, 225, 225, 235, 245, 255 legs were heavy today

    ReplyDelete
  11. Reg:

    1. done @ 125 no misses

    2. 185, 205, 215, 215, 215 wanted to make sure Jerk was strong

    3. 265, but only x5 to make time for metcon

    1. gymnastics, skipped for sake of time, not interest.

    2. metcon 10:33,
    PC's were spicier than expected, the rest I had a good idea of what was coming. broke everything except the pullups. BJ's were a mental challenge for sure.

    Great day today, would have liked to fit in more, at least finish the squats, but still enjoyed all of what we got to do.

    ReplyDelete
  12. Had to deal with two things I hate most today, working out alone and being up before the sun...a lot of respect to you guys that do that on a daily basis.

    Reg. AM Session

    1) 5x5 TNG @ 60% ( 140lbs )

    2) 225, 225, 235, 245, 255 missed jerk, dropped to 235 to get 5th

    3) 310 across

    PM Later

    ReplyDelete
    Replies
    1. it sucks!!! I do it on our double days ... cuz I open the gym at 5 am... it def does not feel as good as it does after my power nap!

      Delete
    2. I feel ya. 4am solo strength work is hard . wish someone here was in the Tampa area some days ha

      Delete
    3. The three of us here at UCCF do the AM thing, 5 - 6:30. It also helps that there is a regular class in the other room at the same time, so there are usually about 20 people. The tough part for me is having to go to bed at 8 every night.

      Delete
    4. That's the truth. on the 2 a days with 4am session I'm in bed before my 3 year old. people think I'm insane. guess we all kinda are.

      Delete
    5. I feel u guys, I do 5:30 - 7:30 every morning unless I have a weekday off and its rough, usually takes me till 6 - 6:15 just to get somewhat loose and moving! And I'm way stronger later in the day! All my PR's are on Sundays or my day off during the week. And I wish I could get to bed early like u guys, usually don't get to bed until around 11, up at 4:45, ugh!

      Delete
    6. I train alone at 5am. I builds a different kind of mentality. I also have to try and not wake the neighbors. If anyone's ever in Atlanta feel free to drop in!

      Delete
  13. Reg:

    Snatch- 130 failed the first rep and smashed the boys on the first rep of the last set. But still trucked through it.

    C&J complex- 185, 205, 215, 215, 215 could have gone up but chose to work on quick feet and solid form instead.

    BS- 265 felt extremely heavy today, cut off after 5 sets due to time

    Metcon- 15:38 sweet Jesus that was difficult.

    Now for a nap.

    ReplyDelete
  14. Open:
    1: 14:42. Cleans and burpees killed me.
    2: 70 pounds across.
    3: 245 pounds across

    ReplyDelete
  15. Open Masters 46
    Snatches 60kg
    Back Squats 120kg x 7 sets, rest 1 min b/t sets

    ReplyDelete
  16. 1. Metcon – 14:50 Rx
    2. TnG Squat Snatch (OTM) – 5×5 @ 105#
    3. Backsquat (OT3M) – 7×4 @ 275#

    … tired.

    ReplyDelete
  17. Regionals:
    1) 165 snatch
    2) 225/255/255/265/275
    3) 405/405/405/405/405x7 (ran outta time for 7 sets so did max reps on set 5)
    4) PM session (hopefully)
    5) 14:16

    Really wish I had two sessions to do this. Legs were toast after squats.

    ReplyDelete
  18. Open
    1. 11:50- burpee/jerk combo beat me up
    2. Had to skip due to time, daddy day care today
    3. 295#

    ReplyDelete
  19. 1. 135
    2. 225 235 245 245 245
    3. 3x 315 4x 335
    Pm later. Thank goodness

    ReplyDelete
  20. Open Master:
    1. 12:36 65# burpees to bar
    2. SS 5 x 5 otm 65#
    3. 7 x 4 bs 150#

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

    ReplyDelete
  22. open

    1. 15:11

    been feeling pretty gassed last couple weeks. decided to skip the supplemental work this week and get back on it next week.

    ReplyDelete
  23. Open:

    1) 16:36 - sluggish
    2) 4×5 @ 110
    3) skipped

    ReplyDelete
  24. I have followed the site for a while, but glad to say I am all in.

    Open:
    1. 12:36 - thrusters ruined me, gah
    2. 110 - only 4 sets been bothered by a shoulder hating ext rotation
    3. 245 - 5 sets due to time, should have gone heavier

    ReplyDelete
  25. Open:
    1. 10:48
    2. 140
    3. 450. Cant do full squats right now thanks to hockey so did heavy box squats on 20" box WSBB style

    ReplyDelete
  26. Regionals

    1. Snatch Skills @ 90 lbs OTM
    2. Clean & Jerk Skills 105, 135, 155, 165 Touch and Go with Cleans Had good form with 155 but 165 got a little sloppy

    Metcon 11:43 Had to cram all of this into one session. So metcon was a little brutal right after the snatches and cleans

    ReplyDelete
    Replies
    1. Clearly I cant read right... accidentally did 5 power cleans 2 front squats 2 jerks, hence my touch and go

      Delete
  27. 1. 105# across
    2. 155# across - upper body feels toasted today so didnt push it.
    3. 215# across
    4.Gymnastics....going to do this after metcon...im going to need a lot of time for this....going to be more like practice than n e thing.
    5. 9:21 all unbroken....except for jerks....i couildn't feel my arms anymore...made it through 21...then did 9

    ReplyDelete
    Replies
    1. Cheryl, I just read the articles about you and all I can say is..MAD RESPECT!!!!! Keep killing these workouts and I'll be watching you at Regionals. Well sorta, I'm in Pennsylvania but I'll watching as much as I can.

      Delete
    2. Awesome Cheryl! Thinking I might love you.

      Delete
  28. Open:

    1.) 18:45 (Gave one to the Box Jumps gods today, Huge gash at about 18 but just stuck with it)
    2.) 95#
    3.) 205# (Did 4x7 by accident)

    ReplyDelete
  29. REGIONAL

    Squat Snatch
    135-smooth and fast

    BB Complex
    155-felt good. Nice prep for "Macho Man"

    Metcon
    12:39 Rxd

    ReplyDelete
  30. Open:
    1) 21:11, Jerks destroyed me today. Wasn't fast enough under the bar. All butterfly pull-ups!
    2) 95 lbs across, had difficulty locking each rep out. An old Scaphoid fracture haunts me every now and then.
    3) No time

    ReplyDelete
  31. am:
    1. snatch 155# no misses
    2. clean complex: 305# video on instagram: rx_dexhopkins
    3, back squat: 365x3 sets 385x4 sets
    pm:
    freestanding hspu: max was 6, never done thiese before haha fun stuff
    back lever: lost cause
    front lever: (see above) lol
    planche: max hold 27 sec on parellettes
    metcon: 10:30

    felt like i grew today. cleans felt good for the first time in a while.

    ReplyDelete
    Replies
    1. 305 for that complex is nasty. I used 275 for all 5 and though I was a god. Dude thats serious man. Be very proud of that!

      Delete
    2. Nice work Dex! Not playin' around, huh?

      Delete
    3. Bahh! You got me by 3 seconds! Of course everything else you got me by a landslide...but 3 seconds, Damn!

      Delete
  32. one session, all the way through

    1.) snatches - 75#
    2.) complex - 2 x 125, 2 x 135, 1 x 145
    3.) back squat 7x4 - 1 x 225, 6 x 210 (back's feeling super tweaky after tuesday)
    4.) metcon - 13:57 Rx - felt close to quitting at least four times during this. what an exhausting day. glad to have been able to get through it and have such awesome workout partners today.
    5.) depending on how i'm feeling, i will do the gymnastic skills later.

    ReplyDelete
  33. All one session, miserable

    5x5 snatches 135 EMOM

    Clean complex 185,205,225,225,205

    Back squats 305 across

    Metcon 12:15

    Still not feeling like my old self after being sick but I'm getting there.

    ReplyDelete
  34. OPEN:
    1) Metcon: 10:38 Rx.
    2) EMOM Snatch: 125# all 5 sets.
    3) No time. Gonna do it in the morning.

    ReplyDelete
  35. 1. 80#
    2. 125, 135, 135, 140, 140
    3. 185 - finished w set of 10 @ 185
    4. Later if time
    5. 12:13. One session

    ReplyDelete
  36. 1. 80#
    2. 125, 135, 135, 140, 140
    3. 185 - finished w set of 10 @ 185
    4. Later if time
    5. 12:13. One session

    ReplyDelete
  37. Really rough training day. Just hit a wall, tired, no strength.

    1. 140. Missed a bunch.

    2. 185, 205, 225, 245, 255 missed the jerk.

    3. 275 for 5 sets. Just wrecked. Felt awful.

    4 & 5 skipped. Just no energy. Did the coaches prep this weekend, and the class wod yesterday because it was raining and had nothing else to do. Lesson learned, take the rest days.

    ReplyDelete
  38. Open:
    1) 11:23
    2) 5x5 @ 115
    3) was thinking 315 would be no problem but it felt like a ton. 295# across

    ReplyDelete
  39. 1) Snatch - 115. Felt better than last week
    2) C&J - 175 x 4, 185 x 1
    3) Squats - 225 across. Felt heavy today
    4) Worked on various progressions
    5) Metcon - 12:34

    ReplyDelete
  40. Regionals
    1.Snatches-105lbs. Felt good
    2.C+J Complex-185lbs across. Really focused on solid jerks
    3.Back Squats-255lbs.
    4.Skipped due to time
    5.Metcon-13:05. I HATE THRUSTERS lol
    Really wish I could have broken this up into two sessions

    ReplyDelete
  41. Open
    Chaw 16:20 Wod, 115lb snatch, squat tomorrow
    Jeremy 17:45 Wod, 105lb snatch, squat tomorrow

    ReplyDelete
  42. 1. 5x5 snatch pulls due to shoulder issue @ #145
    2. Front squat 7*4 @ #270
    3. 2RFT due to shoulder, of 30 cleans @115, 30 front squats@115, 20 burpees, 20 box jumps 24". First round in 3 minutes, unbroken. Finished in 9:39.

    One more WOD tomorrow, then a week off in Alberta...much needed to give shoulder and back a chance to recoup.

    ReplyDelete
  43. 1. 120# I could not catch my breath between sets!
    2. 205# across
    3. 295# across
    4. some bodies are not meant to do certain gymnastics lol. 0s across (did not do l-sits)
    5. 13:58 Rx still seeing stars

    ReplyDelete
  44. 1) done no misses

    2) 80-90-95-100-105 kg

    3) 115 across

    4) metcon 14:07 rx

    ReplyDelete
  45. Metcon: 11:34rx
    Snatch 5x5 @60% 85 tng
    Back squat 7x4 205 across

    ReplyDelete
  46. Open
    Metcon - 12:05rx
    Snatch - 115#
    Back Squat - 295#

    ReplyDelete
  47. Open
    15:34 rx
    I broke mentally in the burpees and took forever to finish. Not proud of this score.

    ReplyDelete
  48. 1) 30 sec lsit on paralletes with feet over 2 45's, 15 sec crunch front lever and 10 sec full back lever

    2) 13:20 (this was horrible after the burpees, they gassed me bad, big weakness for me)

    ReplyDelete
  49. Open/Master
    1. 16:27
    2. 55#
    3. 135, 135, 145, 145, 155, 165 (ran out of time for last set)

    ReplyDelete
  50. Open, Master.
    1. 16:10ish. Went into this fairly cold and sleepy, which was dumb!
    2. 115

    ReplyDelete
  51. Open Program
    1) 13:52 - this was tough to keep moving. Tried to pace but was gassed by the time I hit the burpees.
    2) 115 - failed on 5th rep minute 4, failed on 4th rep minute 5. This is tough.
    3) 255

    ReplyDelete
  52. Open

    1.) 12:21...don't know how to pace so fatigued out, felt pretty bad! One of those days, nice work on this everyone.

    2.) Snatch done @ #117, not the best it's felt.

    3.) 7x4 across @ #335. I needed this, every set was a fight. Good strong finish to the day.

    ReplyDelete
  53. Pm

    Back squat 275 across

    Play with gymnastic

    Max strict hspu 28

    ReplyDelete
  54. Open

    1. 11:23. Did 30 butterfly pullups (first time ever! Not in a row, but 20/10

    2. Done at 90lbs

    3. 195 for backsquat

    ReplyDelete
  55. Gymnastics done. levers aren't gonna happen ha
    12:24 on metcon.

    ReplyDelete
  56. Lee Ann Houpt
    Open
    Scaled 55#/banded pullups/18inch box 24:31
    Yes I know that sucks but trying my best 2 get better. Snatches 55# didnt have time for BS

    ReplyDelete
  57. Open
    1. 14:49. Tough one!

    2. 120#... Man these are so tough! I wouldn't be able to keep up even one more minute of this.

    3. 205, 295, 315, 335, 345, 355, 295. Yes I know it said Across, but needed I build up to it today. Otherwise I was about to skip it all together hahah!

    ReplyDelete
  58. Open today very limited on time.
    Did 5x5 squat snatch OTM5. 145# Felt good

    Metcon 9:56 Tired from long day but felt ok through wod. Straight setted thrusters, 5's on pc and jerks.

    ReplyDelete
  59. OPEN

    1. 20:24 (65)
    2. 68 across...actually did this before the metcon which kinda wasted my legs
    3. skipped

    ReplyDelete
  60. Open
    1) 12:38 @ 95#
    2) @ 105#...felt better then last week
    3) @ 235#...real happy with this

    ReplyDelete
  61. Posting for everyone again. Its our first week on the program and we're really enjoying it!

    1. Snatch
    - Casey: 85 - felt good, no misses
    - Tiff & MC: 75
    - Johnny: 155
    - Carlos, Chad & Jordan: 135

    2. Jerk Complex
    - Casey: 105, 125, 125, 135, 145 - felt solid, could've gone heavier but time restraints
    - Tiff: 105, 115, 125, 135, 145
    - MC: 95, 105, 115, 125, 135
    - Johnny: 185, 225, 245, 265, 275
    - Carlos: 185, 225, 225, 245, 245
    - Chad: 185, 225, 275, 285, 295

    3. Squats - everyone was feeling it out to find a good baseline
    - Casey: 165x4, 175x3 - usually do these weights for more reps so should've gone up
    - MC: 165 across
    - Johnny: 245, 275, 275, 285, 295, 295, 295
    - Carlos: 225, 225, 275x5
    - Chad: 335, 335, 355, 355, 375, 375, 375

    4. Gymnastics - done. These were fun. We've never attempted most so a lot of trial and error (mostly error). Levers wont happen for a while. The freestanding HSPUs made for some funny videos.

    5. Metcon
    - Casey: 12:18
    - Tiff: 13:39
    - Johnny: 9:53
    - Carlos: 12:17
    - Chad: 10:17
    - Jordan: 14:22

    ReplyDelete
  62. Great job from everyone at CrossFit Tupelo.
    Casey u did good on the HSPU.

    ReplyDelete
  63. Open/Masters 47
    1) 11:07 @65#
    2) done at 65#
    3) 205 for 3 sets and then went to 225....205 was too light.

    ReplyDelete
  64. Open
    1- 13:50

    Skipped 2&3 long work day.

    ReplyDelete
  65. Reg:
    1. 100 lb snatch
    2. 165, 185, 205, 205, 210 jerk complex (focused on footwork)
    3. 255 back squat
    4. Done. A planche is a new goal!
    5. 10:57. I was pretty pumped about doing an unbroken set of pullups, but it fried my grip.

    ReplyDelete
  66. Open
    1. 10:33 with 65#
    2. 75#
    3. 190# across

    ReplyDelete
  67. OPEN

    1) 13:55rx
    Decided to go for the wall. Hit it during the pullups. Loooooong workout.

    2) 135#

    3) 245# across

    ReplyDelete
  68. Open
    1) 17:16 - used 50kg
    2) 60kg - felt tough
    3)115kg

    ReplyDelete
  69. Open
    13:36
    Went at 60kg instead of 65 as this tore me a new one last week
    140, 145, 150, 150, 155, 155, 155kg

    ReplyDelete