Thursday, November 21, 2013

Friday 11.22.13

Jake Thorp.
2014 REGIONAL & GAMES ATHLETES
1.  Metcon
Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 - Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:
Row: 60
BJ: 77
PP: 64
DL: 48

2.  4 RFT:

40m Prowler, bodyweight
8 Burpees

3.  Core
A.  5x20 Alternating 1-arm Ring Extensions (10/arm)
B.  5x10 Double Ring Extensions
Demo Video of both movements

2014 OPEN ATHLETES
1.  Metcon
Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 - Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:
Row: 51
BJ: 77
PP: 64
DL: 48


   “A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” 

― Robert A. Heinlein

75 comments:

  1. Replies
    1. Awesome quote,
      Resting today as have first comp tomorrow, looking forward to it.

      Delete
    2. Best of luck to you Peter! Have fun!

      Delete
    3. Thanks guys, excited to put all this hard work to the test!

      Delete
  2. Replies
    1. It is the 10 seconds after you finish the prior movement.

      Delete
  3. I thought there was a 1 min rest when you changed movements in a tabata WOD

    ReplyDelete
  4. Open:
    1. Row - 70
    2. BJ - 80
    3. PP - 58
    4. DL - 38

    ReplyDelete
  5. Felt super tired today, seriously lack of sleep

    Regional
    Tabata -
    Row = 69
    Box Jumps = 76
    20Kg Double Kettlebell Push Press = 64
    Deadlift = 39

    Score = 249

    SLED (scaled to 1 round)
    1 Round 40meter bodyweight sled push + 8 Burpees = 40 seconds

    Ring Extensions
    Single Arm Sets of 2 each arm then 1 Double, 5x through. These were extremely hard for me

    ReplyDelete
  6. Regionals.

    1) row: 75
    Bj: 100
    Pp: 72
    Deads: 50
    Score:297
    2) 5.24. Sled plus 190#.
    3) done.

    ReplyDelete
  7. Row 64
    Box jump 74
    Pp 66
    Dead 52
    total 240

    2. 8:58 190#
    3. Done

    ReplyDelete
    Replies
    1. Total 256. I'm so good at math. guess the oxygen still hasn't returned to my brain.

      Delete
  8. 1)

    Row - 70
    BJ - 64
    PP - 85
    DL - 45

    2) 9:58 @ 220

    3) only 3 rds of each, ran out of time

    ReplyDelete
  9. Open.

    Row: 55
    Bj: 81
    Db pp: 82
    Dl: 42
    Total: 260.
    Really happy with the box jumps and push presses. Managed to suck it through when i really wanted to stop.

    ReplyDelete
  10. Any Ideas how to scale the Row? Currently no rower available...

    Thought about:

    Burpees :D
    Double Unders
    sdhp @24 kettlebell
    10m shuttle run

    which suits best in your opinion?

    Filip, Open athlete

    ReplyDelete
    Replies
    1. Burpees nearly 1:1 cal/rep ratio

      Delete
    2. Thanks guys !

      We went with 5m shuttle sprint, we did 8 or 9 reps every round so cal/rep ratio is also pretty good, but smoked legs before box jumps..

      My score:
      Sprint:71
      Box jumps:63
      Kettlebell pushpress 2x16kg:64
      deadlift@70kg:66

      total score 264

      Delete
  11. Open

    210 RX

    DB: 46
    DL: 40
    ROW: 29
    BJ: 95

    ReplyDelete
  12. OPEN
    Row - 64
    BJ - 92
    PP - 69
    DL - 41
    Total - 266

    ... glutes started to spasm midway through the deads - 11.5 yesterday definately left a mark ...

    ReplyDelete
  13. Regionals:

    5'8"/180 lbs./43

    1. Row 79 BJ 63 DB PP 60 DL 51 Total 253 Rx. I think I might have blown myself up with the row. I am usually a pretty efficient box jumper, but there was no efficiency today!
    2. 8:04 190 lbs. prowler
    3. Did Annie with the class. 7:48. SLOW sit-ups. Core and hips really tired from yesterday's work.

    ReplyDelete
  14. awesome day today....thanks

    Regionals:

    6'2"/195lbs/32yo

    Row: 81
    BJ: 85
    DBPP: 58 (holy crap this was awful)
    Deadlift: 46 (also awful)

    Total: 270

    Prowler/Burpees: 4:25 (200lbs Butcher) Fast and terrible....thought I would blow a calf

    Core: done

    ReplyDelete
    Replies
    1. on the sled Bush, I forgot that I started at the 30 second mark.time is actually 3 minutes 55 seconds

      Delete
    2. Thanks MJ. Row is a very strong movement for me. Hope I have your conditioning in ten years!

      Delete
  15. Reg.

    Tabata -

    74 row
    62 box jumps
    70 press
    48 deads

    Skipped the prowler and burpees needed to get to work a little early today.

    Ring extensions - done

    Heading to Florida for Thanksgiving. Going to be training at CrossFit unmatched in central Florida. They sent a team to regionals last year in the southeast. Pretty pumped to go get some work in with them. Hope everyone has a great holiday.

    ReplyDelete
  16. Been following CompWOD since August 2012. Seen amazing results. Haven't been posting to the boards even though I read through every day. I still have tons of work to do to catch up to you guys/girls.
    Cheating by not posting though.
    Open
    Row 59
    Box Jumps 55
    Push Press (50lb DB) 41
    Deadlift 38
    Total 193

    ReplyDelete
  17. Reg.

    1) 71 row, 70 box jumps, 75 press, * skipped the DL - we are testing 20RM DL at the affiliate tomorrow

    2) skipped (raining) - going to sub 5 min max airdyne this afternoon

    3) be back in the afternoon for this

    ReplyDelete
  18. Open Master
    Tabata: 186
    Row: 49
    BJ: 62
    PP: 36
    DL: 39

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

    ReplyDelete
  20. Open
    Row: 85
    BJ: 71
    DBPP: 60
    DL: 64
    Total: 280

    ReplyDelete
  21. Reg:
    1. Someone erased my scores...wasnt good though, maybe 240ish
    2. 3:30 with 180
    3.Done

    ReplyDelete
  22. Open:
    Row: 45
    BJ: 60
    PP: 51 (35lbs)
    DL: 48 (1/2 RX, bumped down to 185 to keep moving after round 3)

    Total: 204

    ReplyDelete
  23. Only got to do the tabata work today and I'm completely alright with that. I'm beat.

    Row-77
    BJ-52
    PP-98
    DL-44
    Total-271

    ReplyDelete
  24. 1.) 265 total

    Row: 62
    BJ: 90
    #44 KB push press: 70
    Deads: 43

    ReplyDelete
  25. Reg:

    Row: 78 , almost made 10 per, was like 9.5 across
    BJ: 80 , 10's across, all step-downs, thought I could do 11's but no time with step-downs
    PP: 96 , 12's across
    DL: 50 , 9,8,7,5,5,5,5,6 thought I was gonna do 9's across....ya right!

    Total: 304

    No time for any more, and didn't really have the mindset to keep going anyway.

    ReplyDelete
  26. Open
    Row:48
    BJ:87
    DB:45
    DL:40
    Total: 220
    Did some ring stuff too super tough

    ReplyDelete
  27. Open/Masters 47

    Row 71
    Box. 66
    Pp. 60 (35# db)
    Dl. 47. (185 #).

    Total 244.

    ReplyDelete
  28. Traveled today, so I did that box's wod
    10 min emom
    1 power clean
    1 hang squat clean
    1 front squat
    1 jerk
    6 lat barbell burpees

    Then worked muscle ups- finally was able to string 3 together consistently :)

    ReplyDelete
  29. OPEN:

    Row-----67
    BJ-------95
    PP------84 (50# DBs)
    DL------44
    TOTAL: 290

    ReplyDelete
  30. 1. 255 Total. Deads really slowed me up.

    2. 5:51. #213 Sled.

    3. Done. Not as bad as last week.

    ReplyDelete
  31. Open 2014

    Row : 82
    BJ : 76
    DB PP : 63
    DL : 46

    Total : 267 Rx

    ReplyDelete
  32. Row: 32 (4 cal avg. rowing with right arm only, damper set at 2)
    BJ: 83 (step up & down, 26" box)
    PP: 85 with 50# KB, right arm only
    DL: 140 deficit DL standing on box, holding 50#KB in right hand.

    Doing "Willy" tomorrow (modified)...bicep tendon surgery on Monday a.m. :)

    BP

    ReplyDelete
  33. open

    ROW: 57
    BJ:76
    DB PP: 59
    DL: 45

    TOTAL: 237 RX

    ReplyDelete
  34. Open
    Row-83 (a bit conservative, but may have helped me on the rest)
    Bj- 87 (12s a couple tens and a 9)
    DB press- 63 ( mostly tens some7-8s)
    Deads-69 ( 9s across, ast two sets 7 and 8)
    Total- 302

    ReplyDelete
  35. Open: Masters 46
    Row: 72
    BJ: 85
    PP: 64
    DL: 38 (wanted to hit 40 but just missed)
    Total: 259

    ReplyDelete
  36. Open

    1. Tabatas: subbed 95# sdhp for row

    SDHPs: 73
    BJ: 63
    DB PP: 81
    DL: 42
    Total: 259

    Was feeling a bit queasy before I started. Motivation has been hard to come by past couple days.. Trying hard not to fall off the wagon.

    2. Did some ring extensions, 3 sets each alternatig and both arms. Wanted to try it. Abs sore from ttbs yesterday.

    ReplyDelete
  37. Open
    Row: 61
    BJ: 78
    PP: 45 @ 40# - Too heavy...shoulda had way more reps
    DL: 47 @ 185#

    ReplyDelete
  38. 1. 361 total
    Row: 85
    Bj: 88
    Pp: 108
    Deads: 80

    2. 3:19 bwt 175
    3. Done

    ReplyDelete
  39. Open
    Row 64
    Box 72
    PP. 70
    DL. 43
    Deads were by far the worse

    ReplyDelete
  40. Open
    row- 73
    BJ- 94
    PP- 80
    DL- 46
    293 total. everything about that was horrible

    ReplyDelete
  41. Open
    Row: 46
    Box Jumps: 83
    Push Press: 58
    Deadlift: 52 @ 135#

    ReplyDelete
  42. Row: 77
    Bj: 61 (booooo!)
    Pp: 100
    Dl: 70

    Total: 308

    ReplyDelete
  43. Open
    Burpees for row: 46
    BJ: 57
    PP: 31 - only had 40# DB
    DL: 47
    Total: 181
    Press strength is definitely a weakness of mine.

    ReplyDelete
  44. Row 61
    box jumps 88
    push press 78
    deadlifts 56
    total - 283rx

    ReplyDelete
  45. Open Master
    Row. 49
    Box jumps 65
    Db press 79 @20# Kb
    Deads 51 RX

    234 need lots of work :-(

    ReplyDelete
  46. 2014 REGIONAL & GAMES ATHLETES

    1. Metcon-268 Total
    Tabata - 8 Rounds of :20 work, :10 rest at each station:
    Row, for Cals-76
    BJ, 24/20 - Games Standards-82
    DB Push Press, 45/30-65
    Dead lift, 225/155-45
    complete all 8 rounds of rowing before moving to box jumps, and so on... Score is total reps for each station. Report scores as follows:
    Row: 60
    BJ: 77
    PP: 64
    DL: 48

    2. 4 RFT: Had to skip this. I don't have a prowler and I was lacking on time.
    40m Prowler, bodyweight
    8 Burpees
    3. Core-Done
    A. 5x20 Alternating 1-arm Ring Extensions (10/arm)
    B. 5x10 Double Ring Extensions

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

    ReplyDelete
  48. Tabata
    Row-62
    Bj- 122
    PP- 65 (scaled these to 25 pounds because of a shoulder issue)
    DL- 63

    2. No prowler so we held the sled straps with straight arms out in front and stayed low. 4:22

    3. Didn't do because of shoulder.

    ReplyDelete
  49. row: 76
    BJ 51 + something lost count but hit 51
    pp 81 at 35#
    dl 44 205#

    ReplyDelete
  50. Open:
    Row - 66
    Box jumps - 65
    PP: 40
    DL: 32
    Total 203

    ReplyDelete
  51. Open:
    Row - 68
    BJ - 53
    PP - 44 (50lb)
    DL - 34
    Total - 199

    ReplyDelete
  52. Regionals:

    Row - 58
    BJ - 65
    DBP - 82
    DL - 56

    2) Replaced with sled pull

    7mins +

    ReplyDelete