Tuesday, November 5, 2013

Saturday 11.9.13

Harry.

2014 REGIONAL & GAMES ATHLETES
1.  Track
4 RFT:
20 1-arm KB OHS, 53/35 (10/side)
400m Run

2.  Barbell 
A.  EMOM x 10:
3 Position Snatch (Pockets, above knee, floor)
B.  EMOM x 10:
3 Position Clean (Pockets, above knee, floor)

Gymnastics
AMRAP 12:
2 Rope Climbs
10 Burpee Box Jump Overs, 24/20

2014 OPEN ATHLETES
TEAM WOD
Teams of 3 (one working, two resting)*
9x200m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Run
*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.

37 comments:

  1. We touching the box or clearing the box each rep ?

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  2. Had no team, so did:
    10 8 6 4 2 P.Clean 225
    2 4 6 8 10 PHSPU

    17:00

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  3. Not posting regularly, but had a good 5day training week.
    Enjoying every day and getting better and stronger on the lifts. Great weekend everybody

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  4. 1. 7:58
    2. Snatch 135 no misses.
    cleans - dnf. lower back was on fire.
    3. 5 rounds plus 4
    have a great weekend.

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  5. Reg:

    1. 11:12.... just wasn't feeling fast, and it was COLD!

    2. a. 135 no misses, seemed light at first, then heavy at the end...good weight
    b. 185 no misses, same as above, thought I should do 205, glad I didn't during the last few.

    3. 6 rounds even, and our rope is 16 feet....not a big deal but it seemed like I always needed one more foot to reach the top. Never did over the box burpees before, seemed a bit slower than necessary.

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  6. 1. 12:59, those OHS really expose flex issues. Liked doing that.
    2a. 95#x5 115#x2 135#x3
    2b. 135#x2 155#x8
    3. skipped. Energy very low this morning. Taking extra rest + mobility work.

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  7. Regional barbell work
    1. 3 position snatch 85-100#
    2. 3 position clean 105#
    Team WOD
    24:38 RX

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  8. Just started this program today. Definitely excited to see how it goes.

    1) 9:57

    2a) 165 no misses (70%)
    2b) 205 no misses (60%)

    3) 5+1

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  9. 1. 11:17
    2A 95-135
    2B 135-235
    (Did these climbing)
    3. Did not have time. Had to coach as soon as I finished the cleans

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  10. Open
    1) 26:22 Rx - done with Erica J and Alex Z.

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  11. 1. About 13 minutes. No excuses, just sucked today.
    2. Skipped, didnt have time
    3. 7+1 with legless rope climbs (~13ft rope)

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  12. Open Program
    1) 26:33 on the team WOD. Holding the KB was sneaky hard. Fun one.

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  13. REGIONALS/OPEN
    1) open team metcon w/ class, 25:14 Rx
    2) 12 min OTM climbs/box burpees (scaled to 1 rope climb for a rounds 4 & 5 and 8 box burpees for 4-6... was worried about staying on the rope)
    3.) barbell: snatches 75#, cleans 105#

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  14. OPEN

    Team DEKA CrossFit
    22:58 RX
    (rower)

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  15. Regionals.

    1) 10.28
    2a) 132/132/132/143/143/143/147(2)/147(1)/143/143
    2b) 198/198/209/209/220/220/224/224/229/229
    3) 6rds plus 2burpees.

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  16. 1) 14:30
    2a) 115 x 4, 125 x 4, 135 x 2
    2b) Had to skip, no time
    3) 5 rds + 2 rope climbs

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  17. New guy from outlaw way. Loved first day. Looking forward to the future.
    1. 10.41
    2 started with 165 and dropped to 155 in snatch
    225 for clean missed one set
    3. Cant remember miss counting

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    Replies
    1. I also came from Outlaw. Hope you like the change as much as I do/did

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    2. How long u been doing ben's program for?

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    3. Since the end of August. I've seen great results

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    4. also do you know when ben post next week's one?

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  18. ..wondering
    when does ben post the next week program?

    ReplyDelete
    Replies
    1. It varies, on purpose. Sometimes he posts days in advance, sometimes it's the night before.

      Delete
  19. Open
    1. 23:49 RX
    Did with only two people. Each did 3x200m and 50 each of push press and shdp. We held kb each time partner was doing reps. No rest in between.
    2. Did rope climbs and burpee box over ... But looked at it wrong and thought it was OTM ...
    3. 3 position snatch and clean. Done.

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  20. Open
    1) 22:09 Wife, our friend, and myself

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  21. Open
    35:20
    Talked my wife and brother-in-law into doing this one with me.

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  22. 1) 10:42 (found my shoulder flexibility issue, it's definitely my left one, right felt fine, left had a hard time keeping the kettlebell overhead)

    2)

    a) 145 no misses
    b) 205 no misses

    These got heavy toward the end

    3) 6 rds even (two goats, rope climbs and burpees, lol)

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  23. Out of town. Made use in commercial gym:

    1. Treadmill and 50#DB 14:30 (hard to guage pace on treadmill)
    2. Snatch 115.
    3. Clean Complex 155
    4. Chin up and Burpees (no rope or boxes) 8 rds

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  24. Regionals
    1. 12:04 RX
    2. Snatch (climbing)
    60,65,65,70,70,75,75,80(f),80,85kg
    3. Clean (climbing)
    80,80,80,90,90,90,100,100,110,110kg
    Gymnastics: 8rnds

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  25. Open

    1) Worked out alone... For time 400m row, 25 push press (95#), 25 SDHP (95#), 25 Push Press (95#), 400m row (10:29)

    2) Practiced DUs

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