Michele Letendre.
2014 REGIONAL & GAMES ATHLETES
1. Bounding
6 x 4 Skater Bounds (every jump = 1 rep), for height and distance - James Hobart demo video
6 x 4 Skater Bounds (every jump = 1 rep), for height and distance - James Hobart demo video
no need to record or report scores.
2. Pull
5 x 3 Sumo Deadlift with chains or bands
3 Metcon
21-15-9:
TTB
BJ, 24/20" - games standards
Dead Lift, 225/155
4. Row
Your choice of what to do.
2. Pull
5 x 3 Sumo Deadlift with chains or bands
3 Metcon
21-15-9:
TTB
BJ, 24/20" - games standards
Dead Lift, 225/155
4. Row
Your choice of what to do.
2014 OPEN ATHLETES
1. Metcon
21-15-9:
TTB
BJ, 24/20"- games standards
Dead Lift, 225/155
2. Skills
5 x 5 Sotts Press - James Hobart demo video
21-15-9:
TTB
BJ, 24/20"- games standards
Dead Lift, 225/155
2. Skills
5 x 5 Sotts Press - James Hobart demo video
Good day everyone!
ReplyDelete1. Metcon - 3:28. Were few no reps at BJs. And I was too slow at last DL every round.
2. Sotts. Wow. It was challenge to my mobility. Did 45, 77, 95, 95, 100
That's a monster Sotts press! Nice job!
DeleteThis comment has been removed by the author.
DeleteHoho. I didn't notice TTBs at metcon.
DeleteMike, thanks. It was really hard to me
Stas, true story. Most days you are the only person who does it before me so most of the time I base my pacing off your time. Well based off your time I sprinted hard, I was thoroughly bummed when I hit 4:34 and I wondered how you could have beat me by 1 min in an old fashioned thrashing. I see you left off the TTB's but either way thanks for the motivation brother!
DeleteJeremy, cool story. Happy that my mistake made you to crash this metcon!
DeleteI normally try not to get too caught up with what everyone is doing, but when I checked in this morning and saw your low Metcon, I couldn't help but think that I should be able to AT LEAST complete the Metcon in less than 6 minutes - especially since I was scaling! After my first round I looked at the clock and saw that 3:15 had passed and I thought to myself: "wow, I wouldn't have been able to keep up with Stas if I was just using a PVC pipe".
DeleteIn any case, as Jeremy said, it pushed me and that's all that matters. Nice work, regardless.
Open
ReplyDelete1.5:35-set of 15's T2B beat me up
2. 15/30/30/30/15- lots of grinding in my old football/rugby shoulders
3. 6x6 s.bounds-6'
Nice metcon time. see below post ha
DeleteBussom, have you or your box looked into Crossover Symmetry? My left shoulder has been hurt for the last 4 years from Jiu Jitsu and I am internally rotated to boot. This has helped big time with overhead movements and surprisingly with MU's and butterfly pullups. No dull pain anymore. Worth a shot.
DeleteNo I havent, ill take a look....good looking out!
Delete1.done
ReplyDelete2. 3 @ 315 2 @ 345 75# band
3. 5:35
4. 2k moderate
Nice work pal! Darn T2B, everything else was unbroken, you?
DeleteHa same. first round unbroken second round 8 and 7 last round was 5 3 1.hip flexors were on fire ha grip was better which used to be a limiting factor for me. keep grinding
DeleteOpen
ReplyDelete1) 6:23 Rx - unbroken TTB...not so much on DL.
2) 15/30/30/30/45
Open
ReplyDelete1) 7:16 Rx
2) 3x PVC pipe 2x 15#
1) done
ReplyDelete2) 315/365/405/425/445 (fail)
3) 7:35 (felt really slow this morning, dragging ass bad)
4) fish game
Forgot to mention I didn't have chains and for some reason didn't think about standing on the bands, was thinking I needed d-rings bolted to the floor, so I didn't use bands and just went heavy. Now I'll know for next to use bands and just step on them.
DeleteElite FTS actually has bands they made specifically to step on vs having D-rings bolted to the floor or a platform. It's their pro short bands.
Deletehttp://www.flexcart.com/members/elitefts/default.asp?cid=495
2. Pull- Used one black Rogue band doubled over, seemed like it added about 50 at the bottom and about 150 at the top. Used 135, 225, 245, 265, 265
ReplyDelete3 Metcon- Tried something new on TTB and it paid off, only broke up the set of 15 which I was thoroughly happy with. 4:34
4. Row- Pyramid with 1:1 rest to work, 100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m. Tried to get a negative split on the second interval
20, 40, 60, 1:20, 1:39, 1:19, 58, 39, 17 (just as hard as I remembered)
Again, it looks like a needed you as a rabbit. Stellar time Jeremy.
DeleteGreat time bro! I have to ask.....What's the T2B trick?
DeleteDamn bro, sick time! Rd of 15 is the only one I broke up as well on the t2b, but my deadlifts sucked today for some reason!
Delete@Bussom, about 6 months ago after repeatedly watching the Chris Spealler efficiency tips for TTB and KTE I started trying to shoot my feet straight down and minimize the swing. I worked and I worked to try to get this down but all it did to me was tire out my hip flexors way before my grip ever felt it. I was so frustrated with the way TTB were going I said screw it and started swinging on the kip. It was like a brand new movement today and it paid off on the work out. I don't know if my body type is not suited for the way Chris says to do it or if my hip flexors just aren't strong enough. This worked much better for me. Including the video for reference.
Deletehttp://www.youtube.com/watch?v=IJZpz5C1dAA
Nice work Jeremy! I'm a lot smaller then you but I find that getting a nice extension on my kip allows me to be more relaxed and breathe every rep. When I shorten it up it feels worse... so I support you haha
DeleteJeremy..BIG THANKS! I am with you, my grip is not the issue, it's my kip...I'll try anything....thanks for the tips and link! Keep hammer the wods, it's funny chasing you
DeleteWent ahead and did the sots press as well 35, 35, 45, 45, 45
ReplyDeleteReg:
ReplyDeleteSumo DL- used a green band (I can only assume it was rogue, maybe again faster. Regardless...) did 135, 185, 225, 275, 275
Metcon- 6:45 TTB sucked. Everything else was fine.
Rowing- just rowed at regular pace (1:48-2:05) for 1677. Putting in meters for Lysa.
Reg:
ReplyDelete1. maybe 6' ish? that was wierd, tried a few times, can see how practice would make that better, but don't really see the point in spending too much time on it.
2. Stretched a green band across and stood on it, 135, 185, 225, 275, 275, wanted to try and maintain speed and still getting comfortable in sumo stance.
3. 5:01, unbroken on all, must have wasted too much time on taking a breath before grabbing the bar.
was pretty wrecked after this, so sat around for a bit before rowing a 2k, not really for time.
1. done
ReplyDelete2. used chains, stayed light, 315 across
3. 5:37 (w/ 8# titin vest)
4. no monitor, easy row
still pretty beat up from last saturday's "barbell". looking forward to a mobility day then hitting it hard!
Open
ReplyDelete(1) 7:17
(2) used PVC for 3 sets of 7... Tough movement
1. 8:45 Rx ... Couldn't string TTB or DLs together this morning.
ReplyDelete2. 35/45/50/55/60 ... love this movement
Open
ReplyDelete1. 7:35 (K2E, 24, 155#)
2. 45/50/50/55/65 (never been so "proud" to load the bar with just 10's!)
As always, the ole' body looks forward to a rest day.
Open:
ReplyDelete1) 8:30 Rx
2) 35/35/35/35/35. Mobility....woof.
Woof is right.
DeleteOpen:
ReplyDelete1) 6:21 RX
Open
ReplyDelete1. 7:12 Rx (need to work on Box Jump cycle time)
2. Sotts Press - 5 x 50/55/60/65/70
Humbling and exposing.
1. 8:51 (subbed 35# kbs for BJ)
ReplyDelete2. 15, 25, 35, 40, 45
ouch what a grip burner!! kbs.ttb dl!
DeleteMetcon - 4:00 rx
ReplyDeleteOpen Masters 40-45 5'7" 230#
ReplyDelete7:37sec
105#
This was tough one because I had to do Saturday workout on Sunday so was a little beat. I paced the first 2 rounds by 1/3 each exercise then did the dinal 9 unbroken on all ecercise to sprint in. Sotts were a new exercise for me and I liked them but Im not strong in them yet.
Open
ReplyDelete1) 9:40 rx (didn't get into a good rhythm on DLs until last set of 9, everything else UB)
2) 3x PVC 2x 45# bar Tough on the mobility
6min:30 sec Rx.. Tough stuff but lots of fun .
ReplyDeleteSotts press : 30kg 2 sets Accross.
This comment has been removed by the author.
ReplyDeleteRegional:
ReplyDelete2. Sumo'd up to 285lbs
3. Metcon 7:42
Open:
ReplyDeleteHad a bunch of time on my hands today so i did the regionals stuff.
1: Used to be a hockey player so these were a good throw back for me
2. Wanted perfect form so did 225, bands added 100 pounds at peak tension
3.6:44 Grip, legs, everything was tired from yesterday!
Open Master
ReplyDelete1. 6:36 rx
2. Sotts 5 x 35#
1)
ReplyDelete2)415
3) 4:04
4) there was no way;/ felt dizzy after the sod
Open:
ReplyDelete1) 7:33 no excuses
2) WOW
Open:
ReplyDelete1) 7:33 no excuses
2) WOW
regional:
ReplyDelete1. done - I liked these
2. used a green band and did 235/235/235/255/255
3. 5:36 - it's amazing how quickly that hamstring fatigue sets in
4. 10x100m
OPEN:
ReplyDelete1) Metcon: 4:59 Rx.
2) 5x5 Sotts press: Used 45 lbs for all 5 sets.
Open
ReplyDelete1) Metcon 6:57 Rx
2) Done with PVC
Open
ReplyDelete1) Metcon - 4:45 Rx
2) Done
Open
ReplyDelete1. 14:06 (TTB, 24, 155#)
2. 5# across
Open:
ReplyDelete1.) 6:33
2.) 15-30-45-55-65
Open Masters 46
ReplyDeleteMetcon: 5:42
Open:
ReplyDelete1) 11:39 RX, Damn those dead's got heavy!
2) 65 lbs across, felt good!
Is anyone else signed up for the Battle of London qualifier?
DeleteI'm signed up for that
DeleteOPEN
ReplyDelete1. 12:19 rx DLs felt super heavy!
2. tried to Sotts,but my flexibility is nil. then my child woke up, saved by the bell, so to speak...
1. done. weird. haha
ReplyDelete2. 315, 365x4 sets. all i have is thick pull up assist bands so i stretched em across and hooked one foot in each end. definitely made it spicy.
3. metcon: 5:11, only broke up set of 15 ttb as i am a fat ass at 220# and my grip went. haha this was a fun one tho.
rows:
Delete1k, rest 3 min
750m rest 2 min
2x500m rest 1:1
220#? That's awesome to see a big guy move like that!
Deletehaha thanks man. Football cursed me to be heavy. lol
Delete1. Bounding
ReplyDelete6 x 4 Skater Bounds (every jump = 1 rep), for height and distance - James Hobart demo video
no need to record or report scores.
Done!
2. Pull
5 x 3 Sumo Deadlift with chains or bands
Used bands (107# tension)
185/215/225/235/245 +bands
**my thumb kills me on SDL (i cant NOT hook grip! lol )
3 Metcon
21-15-9:
TTB
BJ, 24/20" - games standards
Dead Lift, 225/155
4:20- felt efficient and fluent
4. Row
Your choice of what to do.
Going to row a 5k
5k row 20:58
Deletefeel good about this....kept a steady pace...never gassed out
Open
ReplyDelete6:35
Step down box jumps because of shin splints :/
Open/Masters 43
ReplyDeletemetcon: 8:26, way too many breaks first 2 rounds, unbroken the last set
SOTS press: 5 x 65, 75, 85, 95, 105
So many crazy fast animals here!
1)done
ReplyDelete2)135/225/315/405/495 +2x25lbs chains
3)4:51rx
Open
ReplyDelete1. 6:22
1) Done
ReplyDelete2) Done with 255 + purple bands
3) Metcon - 6:39
4) 2 rds of:
250 m - :30 rest
500 m - 1:00
750 m - 2:00
1000 m - 3:00
31:30ish total time
Open/Masters (47)
ReplyDelete1) 4:49, scaled to 15-10-5 for ttb, used 20" box and 135# deadlifts.
2) PVC/15/30/40 (failed only got 4)/30.
3) extra thruster work.
I will be back on tomorrow. My competition this weekend left me wrecked (my quads really cannot hold my weight well...I am walking in an interesting way). Going for a light jog tonight to try to loosen my muscles up - but I will be doing this work tomorrow :)
ReplyDeleteGood luck this weekend!
DeleteGreat job this weekend! My chest and shoulders are still not right!!! Trying to do some scaled and un-timed stuff until I heal!
DeleteNot my best day, been feeling beat up lately. Looking forward to a recovery day tomorrow.
ReplyDeleteSumo deadlifts 5x3 all with 20lbs of chains
275x3,315x3,335x3,355x3,365x3
Wod
5:20 RX, it was a good one.
Open
ReplyDelete1) 6:12
2) 45-65-65-65-65
1-6:45 heart rate was jacked
ReplyDelete2-sotts press with 45lb bar
1)done
ReplyDelete2) 235 w/double green band
3. 5:51
4. 1000m row 3:45
1. Done, not sure how far or how high. I was clearing a mat though, so 6-7'ish. Fun stuff.
ReplyDelete2. Ha we made a pretty cool rig. Wrapped a few bands around a stall mat and stood on it, worked well. We think there was about 50-75# of resistance at the top. Scale was really weird so we're not sure. But on the bar was, 225, 245, 275, 295, 315. Took what we knew about westside, and figured this might be considered the dynamic day so we kept it on the lighter side of things and kept the speed as fast as we could.
3. Was really happy with this, all unbroken, never came off the bar, transitions were a bit slow, but I was determined to go unbroken. 6:33
4. I program for our gym, so I tested out a workout I dubbed as, "Muddy Waters" 3rft, 500m row, 15 burpees. Pretty ugly. Bout 9 minutes, but I felt like crap after the 21-15-9.
Stayed and hit some bench press and played with some levers, too.
1. Done
ReplyDelete2. Sumo DL: 205x2, 235x3 - new DL variation so worked up in weight and played with setup & tng
3. Metcon: 5:45rx - couple breaks on t2b & dl - hello hammies
4. Row: 5 x 500m at sub 2:00 pace
Several of my training partners jumped on board this morning so I'm posting for them too. No #s for DL but their metcons times are below. Everyone completed bounding & rows.
Johnny: 6:54 - 315# dl, 30' box
Chad: 7:15 - 315# dl, 30' box
Tracy (masters): 10:58 - 275# dl
Zach: 8:26 - 245# dl
Jack: 7:57rx
Tiff: 6:48rx
lol ata girl!! post it for em!!
DeleteOpen
ReplyDelete1. 5:27
2. 45/55/65/65/65
Open
ReplyDelete1. 6:29 Rx
2. 15/30/45/55/45
1.) 4:56...unbroken on all except last rd of t2b went 5/3/1.
ReplyDelete2.) Wanted to stay at pvc pipe even that was hard haha back was on fire, will be adding these to warm up! Worked up to #45 bar.
Open
ReplyDelete1) 7:46 Not my best day that's for sure. Started off strong ,first 21 T2B unbroken. Then my grip was fried already on deads. I never have to break up deads at the weight but had to due to grip. Very disappointing, oh well moving on!
2) Working OT at FFD, will try to get done tonight
Open/Master
ReplyDelete1) 6:20 (did TTB on rings due to elbow)
2) 15# bar (I will add those to warmups for sure!)
Open
ReplyDelete1. 9:00. Man I feel like a slouch posting my time on here. Sick group of beasts on here. Dreads were my downfall. Haven't done them in a while, lower back is my weakest link. That and lungs. Need more work.
2. Sotts press - 95# across.
Open Program
ReplyDelete1) 6:56 - deadlifts were MUCH harder than expected. Otherwise felt good.
2) 45, 45, 45, 50, 55 - bottom position needs to get more vertical.
Open
ReplyDelete1) 5:29
2) Haha 15,35,35,45,45
Open
ReplyDelete1) Metcon - about 6:10-6:20 (timer got restarted after I started my last set of DLs, so can't be sure)
2) 75-75-85-75-75
Regional.
ReplyDelete1.
2. worked up to 335# standing on a green band
3. 4:33
4. 5x300m row with 90sec rest between rds. 55.9, 56.3, 56.9, 58.4, 58.0
1. Done
ReplyDelete2. 225x3 green band 275x1 green band but ugly 275x1 blue band
3. 6:50 t2b die as soon as I get through around 15 reps and then its singles and dbls rest of workout. Very frustrating
4. Access to rower for short bit. Only did 5x250m 1:1 negative splits 1:38/500m to 1:32/500m
Also did supplementary t2b work
1. Done
ReplyDelete2. Worked up to 335 with 2 chains per side
3. 4:46
4. 10 x 1 min on, 1 min off. For min on, row 20 s at 1:30, 20 s at 1:45, 20 at 2:00. Total distance = 3041 m.
1) done
ReplyDelete2) 3x10 wall facing squats
3) 3x30 ghdsu
4) oly session
OPEN
ReplyDelete1) 5:56 rx
Combien all my weaknesses in 1 workout and here's what you got.
2) 65-75-80-85-75
Open
ReplyDelete1. 8:34 ttb and jumps unbroken, deadlifts 11-10, 6-5-4, 9. DL are killing me.
2. 45-55-65-75-85
Open:
ReplyDelete8:19
116 Snatches
REGIONALS:
ReplyDelete1) this may have been more awkward looking than bear crawl.
2.) 5x3 w/ chains - 205/225x3/235 - first time playing with chains... cool!
3.) metcon - 6:01 Rx... was all full of excuses to get off the bar during TTB today.
4.) 6x 300m
Open
ReplyDelete1- 6:03 This was a hard one to do alone in the barn. Too much resting between movements.
2- 30-45-55-65-95
Open
ReplyDelete7:12
Sotts press
20kg