Sunday, November 17, 2013

Monday 11.18.13

Dex.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch
5RM TnG Snatch

2.  Back Squats
5x7 across

3.  Metcon
AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees

2014 OPEN ATHLETES
1. Metcon
AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees

2.  Snatch
5RM TnG

88 comments:

  1. Back off week?
    My body happy with that...

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  2. Recovering shoulder, so slowed down a little.
    Open:
    1. Metcon - 65 reps
    2. Did only 2 rnds of 5 TnG 135 lbs. Decided not to go higher.

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  4. Deload day? I'll take it, here's hoping it's attached to a deload week, I feel beat down.

    1. Snatch
    5RM TnG Snatch- hit 175 easy, hit four at 185, all power snatch

    2. Back Squats
    5x7 across- 275

    3. Metcon- 94 reps

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  5. Replies
    1. -- Broke all Power Snatches down into groups of 3
      -- After Round 6, did burpees with stepping feet back, then jumping forward

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  6. 2014 REGIONAL & GAMES ATHLETES

    MORNING SESSION
    1. Snatch
    5RM TnG Snatch-145. Powered the first three, then squat snatched the last two. Stopped when I was ahead here lol.

    2. Back Squats
    5x7 across-235lbs. Probably had 245 or 255.

    3. Metcon
    AMRAP 7 of: 75 Reps. Started with singles on snatch thinking it would be faster in the end. Wrong haha. Oh well!
    3-6-9-12....
    Power Snatches, 115/80
    Burpees

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  7. Regionals.

    1) 143, got 2 and 4 reps at 147 but lost it at the bit to just barely.
    2) done at 264. Probably should have used 275.
    3) 70reps.
    Wasn't quite feeling it today, and not my best performance but that's ok because it got better and I really need the work on snatches both strength and linking them together within a wod.

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  8. 1) 185lb (79%)

    2) 325lb (78%)

    Cond later. Great day so far

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  9. 1) 155#

    2) 315# across

    3) 12+9 (69 reps)

    Felt tired and sluggish today after competition this weekend.

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  10. Open:
    Metcon - 71 reps rx'd
    Snatch 5rm - #130

    Fourth day following the programming. Love it. Anyone have any advice on grip issues during high snatch volume. I have trouble getting back into hook grip and also always get bad rips on my pinky finger. Thanks in advance. Rory

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  11. 1. 77 rep
    2 85# tried to focus more on the new positioning.

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  12. OPEN
    1. Metcon - 72 Rx
    2. 5RM TnG Power Snatch - 150# (5# PR)

    ... didn't miss squating at all today.

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  13. Regionals:

    5'8"/180 lbs./43

    1. 138 lbs. All power snatch.
    2. 275 x 1, 285 x 4. These felt great.
    3. 85 reps Rx. This is a lot better than I expected to do. In hindsight, I wished I would have pushed a little harder at the start. I went to singles starting on the round of six. I think I could have held, at least, 3's for a while longer.

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  14. Regionals:

    1) 155lbs
    2) 225lbs across
    3) 95 reps

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  15. Master Open:
    Modified Stairway: 143 (DL 135# & Burpee Squat jumps ~no push up)
    DU: 5 min- climbing by 2s: got to 12s- 17 consecutive after 5 min drill
    Giving biceps a rest today.

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  16. Open
    1) 74 reps
    2) 115x5, 135x4 *all reps were squat snatch

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  17. OPEN:

    1) Metcon: 90 reps. Disappointed in how I pushed myself. One of those days.
    2) 5 rm snatch TnG: 185#

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  18. 1.155 squat snatch, 175 power *5reps
    2.275
    3.106

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  19. 175 5rm snatch all power
    back squat across at 245 legs smoked from clovis
    metcon 86 reps

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  20. reg
    1. 5RM TnG Snatch @ 105#

    2. Back Squats 5x7 across @ 185#

    3. Metcon - 96 reps

    metcon felt a little slow after Saturday's competition which had a snatch/burpee wod in it. Speaking of, congrats to Tracy Shuford and her partner for taking home the big WIN!!

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    Replies
    1. Week later and still felt slow! You got me at 91, Whitney got 100... Thanks for the shout out and Ben thanks for the programming! Because of you we found top of podium!

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  21. Open:
    Finished 15 snatches and 1 burpee

    5tng snatch @ 175
    hit 4 at 180
    Hook grip was definitely the limiting factor here.

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  22. Open: 75 reps. Right now just working the MetCon as extra work for me.

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  23. Open
    1) 97.... Rested too long between breaks on snatches... In the right mindset probably had 10 more reps in me
    2) 185... Felt very easy, should have gone to 205-225, but felt like balls after the met con

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  24. Open
    metcon - 80reps rx
    snatch 5rm - 155#

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  25. 1. 5rm TNG Snatch: 205 with more in tank

    2. B. Squats 5x7: 275

    3: Metcon: 88 reps

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  26. 1) 5RM - 145. Stuck with power snatches today
    2) Squats - 200 across
    3) Metcon - 75 reps

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  27. 1. 5rm tng snatch: 205#, probably could have went up to 225, but tryin to keep it sexy.
    2. 335 across
    3. 90 reps. i feel like i do burpees too slow, unbroken 3 and 6, 5-4 for set of 9, then singles.

    did the Misfit clean complex with a buddy
    power clean+push jerk+front squat+hang squat clean+split jerk @ 305#

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  28. 1. 185. Not pretty after 3, not unsafe, just not pretty.

    2. 255 x 2, 260 x 2, 265. Shoulda gone 265 across. Felt good.

    3. 77 reps. Okay so there's a story here. Half way through the 12s I wacked my forehead with the bar. Got a nice little goose egg right now. Had to take 45 seconds and collect myself and make sure I was okay lol. Kinda embarrassing to be honest.

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    Replies
    1. dude, been there and almost did it again today myself in 12s too

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  29. M/36/175#/5'10"
    Regionals -
    1. 175# Power Snatch
    2. 5x7 Back Squat, 315# across
    3. 90reps. Super fun after those back squats. haha!

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  30. A. Metcon 91 rx
    b. Power snatch 5rm 175#

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  31. Reg:
    1. 200
    2. Did Wendler backsquat (deload week)
    3. 91 - Shouldve gone harder out the gate. WoD went by FAST

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  32. 1. 175#
    2. 275# across
    3. 84 reps (3s & 6s unbroken, 9s & 12s sets of 3, 15s singles....singles are slooooow but I could not string snatches together at that point)

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  34. Open
    1) 92 Rx
    2) 165 - put myself in a bad position on the way down with 175 after rep 3

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  35. Open
    90 reps ...I can totally see this as an Open workout
    Resting from yesterday's competition
    So didn't push too much for the 5RM snatch 85#

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  36. Open Master
    1. 83 Reps Px
    2. 90# 5RM snatch

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  37. 1. 165# spent to much time failing at 185#
    2. 275#
    3. 67 reps
    today is a tough day when I realize as a competitive crossfitter that I may have reached my genetic potential and it is far short of where I want to be. the key now is to try and be happy with just becoming a faster stronger version of myself. this programming is the best I've found and will continue to follow it and post and watch all of you beasts on here crush it. keep up the hard work. everyone. Boom!

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  38. Reg.

    Long day at work and just wasn't feeling it at all today.

    5 tng snatches stayed at 135. Tried to be fast and make it look and feel right. Did all power.

    5x7 back squat @ 255. Should have been 265. Just didn't have the juice.

    AMRAP 7 ~ 75 reps. Did 15 burpees in the rnd of 12. Got 12 snatches into rnd of 15. So call it 72 or 75. Like I said head wasn't in it today.

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  39. Open
    1) 91 (this would've been a good for me if my neck hadn't seized up on me)
    2) 155 (neck was bothering me)

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  40. Thanks for the day of straight goat work Ben! Definitely needed this.

    1. Did 5RM TnG snatch first, went with all squat snatches for this as it's my biggest weakness...#155, #165x4

    2.) 81 reps...snatches in a workout crush me, these felt better though happy with the improvement today.

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  41. Open
    1) 92 reps
    2) read the post really early in the morning and somehow I thought it said 5x5 squat snatch TnG. 2x115 and 3x125.

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  42. Open:
    92 reps. Snatches all triples. Happy with how this felt.

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  43. Reg:
    only did the strength stuff and not really all the way.

    squats....275 High Bar across! gotta mention that 275 was my 1RM when I switched to this programming in July..... AWESOME day today! Officially using old 1RM for big sets...

    messed around with some snatch from different positions, then tried to do todays at 175, missed second or third, didn't attempt again.... not used to working out in the evening and really crunched for time...happy to get anything in.

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  44. Open/Masters 47

    1) 94 reps @ 80#.

    2) worked up to 130#.

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  45. Open
    1- 88 reps
    2- 155, 165 I paused in the hang to regrip.

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  46. open
    93rx
    145 on max
    I lost grip on 165

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  47. 80 reps rx
    snatch work 165 for 5 and 185 for 4 dropped last rep

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  48. Open
    1. 92 reps @65#
    2. Got 90# for 5, jumped to 105# and hit 4

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  49. Regional

    1. 190#
    2. 295,300,305,310,315 (working back from a hip tweak)
    3. 87 reps rx (recovering from a Saturday comp)

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  50. Open

    1. 74 reps

    2. Worked snatch technique for a while with 135. Then did the 5 TnG with 135 then 155. Hands are killing me, from the back to back days.

    Sore as heck today from yeaterdays work!

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  51. Open

    1) 70 reps burpees kill me every time
    2) 70kg, missed on rep #4 at 75

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  52. Regionals:
    1) 155
    2) 260 across
    3) 90 RX'D

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  53. Open
    1. 96 rx
    2. 175
    3. Du's 115/ 90- breaking in new rope

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  54. 1. 5rm-205#, then 1rm pr at 240
    2. 345 across
    3. 85

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  55. Open

    1. 79 reps rx
    2. 145 lbs power snatching....very happy man

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  56. Regionals
    1. 5RM TnG Snatch
    @ 85#, 105#, 115#, hit 4 @ 125# (failed on 5th)

    2. Back Squat 5x7 across
    @ 165#, 195#, 205#

    3. Metcon
    79 reps

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  57. 1. 155 (missed 5th rep 165)
    2. 255
    3. 75 Rx I hate power snatch, but must say I have improved since starting programming.
    Messed around with local weightlifting club in evening and hit snatch PR 205.

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  58. Open
    Wod # 80 reps
    TnG worked on technique up to 145 (A bit beat up from weekend comp)

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  59. open

    1. 72 reps
    2. 135

    also hit my first overhead squat at 135 after. Did 3 reps. 6 months ago i could barely do 75lbs due to my flexibility.

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  60. This comment has been removed by the author.

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  61. 27/5'9/170

    1. 185. got 205 4 times.
    2. 275
    3. 123 reps (18 snatch +15 burpees)

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  62. 1. 105. Goal was 135 but had to drop to 115. Missed 115 on the 4th rep. Bad day of snatches for me. Current 1RM is 165.
    2. 295
    3. 57 reps (12 snatch + 9 burpees). Very inefficient with snatch, burned out quickly.

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  63. Wod: 95 reps
    This felt really good today!

    5rm Snatch at 105

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  64. Open
    1. 43
    2. 5RM snatch (squat) at 105#

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  65. Open
    1. 47 reps. Not great AT ALL. Snatch is still goat work. Always focused on good form which makes it hard to go fast
    2. 5 tng @ 80lbs. Tried 85 but only for two out before lost the bar
    3. Did 5x7 back squat @ 150

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  66. Open
    1. 96 @85#
    2. 5RM squat snatch TnG @95#

    This is my first day back after a tough travel schedule over the past two weeks! I would have liked to use more weight, but I was just happy to ease my way back into it. Time to play catch up. It's good to be back!

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  67. Regionals
    1. 80kg
    2. 130kg across
    3. 69reps
    - this hurt after the squats. Had no leg drive. Need to work on snatches under fatigue.

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  68. 107.5kg
    140kg
    98 reps
    6 weeks off going to give comp Wod a crack

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  69. New!

    Regionals

    1&2. On Polish Olympic Cycle III. Had a 3 stage snatch, however. Hit that at 155.
    3. 90

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  70. volvi después de la varicocele

    open amrap 7

    snatch escale a 95lbs hice 66 reps

    5rm stanch use 105lbs pero no es mi max, escale por estar volviendo

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