Heather and I at Reebok CrossFit Louvre in Paris.
2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch Skills
1 Squat Snatch OTM x 12 at 75%
1. Snatch Skills
1 Squat Snatch OTM x 12 at 75%
1 Squat Clean and Jerk OTM x 12 at 75%
3. Squats
A. Back Squat 2x3
B. Front Squat 3x2
4. Gymnastic Skills
Choose one of the following:
A. 100 Shoulder Taps - free standing or against a wall.
B. 15 Free Standing HSPU
C. 100 HSPU
AFTERNOON SESSION
1. Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees
C. 100 HSPU
AFTERNOON SESSION
1. Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees
2. Accessory Work
100 Face Pulls
100 Band Pull aparts
2014 OPEN ATHLETES
1. Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees
2. Clean and Jerk
1 Squat Clean and Jerk OTM x 12 at 75%
3. Squats
A. Back Squat 2x3
B. Front Squat 10x1 across
A. Back Squat 2x3
B. Front Squat 10x1 across
Regionals:
ReplyDelete5'8"/180 lbs./43
Since I will have to take an off day on Friday, I had to do this a day early.
1. 132 lbs.
2. 198 lbs.
3.a. 315 lbs.
3.b. 255 lbs.
4. I picked option "D": 5EMOTM10. Min. 1-5 Strict Min. 6-10 Kipping
-. While waiting for a rower to become available, I accepted a challenge WOD of 2-4-6-8-6-4-2 thrusters at 115 lbs. and K2E. 2:47.
5. 8:47. This felt horrible.
6. Completely forgot.
What are the face pulls? Or band pull aparts?
ReplyDeleteyou can search each on you tube, add bergeron the the movements. Face pulls are seated rows but to the face instead of sternum. Pull aparts are with arms locked, hold a band about shoulder width apart and pull it apart with your shoulders keeping arms level with the ground.
DeleteIn our warmup on overhead days we've been incorporating 3x12 facepulls while maintaining a full squat, and pressing overhead at the end of the facepull. Really helped my FS and OHS position.
DeleteOpen
ReplyDelete1) 8:48, 3:20 Row. Burpees slow as molasses, resorted to just throwing myself onto the ground. Everything unbroken. One day I will get better at burpees. Felt horrible and nauseas afterward, haven't felt like that since I was overseas. May have been the flu shot this weekend, who knows. Anyway had to wait a little while to do part 2.
2) 225, all push jerks. Push jerks starting to feel better,
3) Didn't do
No offense, but I am happy that you felt awful too. For some reason, this one crushed me. Btw, impressive push jerk.
ReplyDeleteI hear ya, thanks. Cant imagine doing that WOD along with the rest of the Regionals stuff you guys do!
DeleteUsing my shift at work tomorrow as my rest day. Did Thursday's a day early. Felt better than I was expecting considering the past several days' workouts.
ReplyDelete1. 155#
2. 185#, worked especially on split jerk depth and dropping under
3. a. 315# 335#
3. b. 275# 285# 295# (pr)
4. 100 shoulder taps, much more solid than last time
5. 8:27, subbed 2k airdyne which I completed in 3:20. Doubling rowing distance on airdyne def coorelates well.
6. done
Open
ReplyDelete1- 12:17 RX felt like I pushed myself. Did 11-10/10-5/9 kbs in row. 4:15 on row. Still need to take less rest!
2- done at 95#
3- back squat at 150# could have done 160# prob
Front squat at 145#
After wod today I had one-on-one with coach/trainer on power cleans and got up 130# again. Getting back into my 1rm and hopefully pr soon past 140# pr
Ps ... Sweet picture!
ReplyDelete1) Stayed a little lighter this morning @ 120lbs
ReplyDelete2) Clean & Jerk @ 175lbs
3) 2x3 Back Squat @ 375lbs + 3x2 Front Squat @ 265lbs
4) Metcon @ 9:03min
No possibility to go to the box again today, so I changed the order a little bit and will do the HSPU and the accessory work later that day at home.
It was a struggle getting out of bed this morning. It's finals week at school so there is a lack of sleep right now haha
ReplyDelete2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch Skills
1 Squat Snatch OTM x 12 at 75%-120lbs. This is just what I needed to get my form right.
2. Clean and Jerk
1 Squat Clean and Jerk OTM x 12 at 75%-175lbs
3. Squats
A. Back Squat 2x3-255,275lbs
B. Front Squat 3x2-225,245,245lbs. 245 was my previous 1RM
4. Gymnastic Skills
Choose one of the following:
A. 100 Shoulder Taps - free standing or against a wall.
B. 15 Free Standing HSPU
C. 100 HSPU- I chose to do an OTMx12 of 5HSPU. Slowly killing this goat!
AFTERNOON SESSION
Delete1. Metcon
For Time:8:45. Row was in 3:23. This felt good.
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees
2. Accessory Work-Done
100 Face Pulls
100 Band Pull aparts
Open;
ReplyDelete1. 8:27- i really dislike burpees
2. 215#- best i-ve felt getting out of hole
3. Will make up
Open:
ReplyDeleteSlept just 3 hours, so performance degraded.
1. Metcon - 9:30 Couldn't go unbroken on 21 KBS - divided to 15 and 6. 70lbs is still too heavy for me.
2. Done at 180lbs
3. a) 1x3 at 285; and 1x3 at 310
b) 10x1 at 285.
Regionals:
ReplyDelete1) 185
2) 225
3) 315 for both
4) 100 hspus for PM session
5) 8:45
6) done
Forgot to say this - I LOVE THURSDAYS!!!
ReplyDeleteOpen
ReplyDelete1) 7:25
2&3 Later
2) 225
Delete3) A 295,315, 330x2
B 285
Regionals.
ReplyDelete1) done at 131#
2) done at 169#
3a) 308/330
3b) 275/286/297
4) 100 hspu: 24.59.
I'd like to formally thank coach for taking a jackhammer to one of my biggest goats today. It was unpleasant at times but exactly what I need. Thanks.
Regionals Afternoon Session.
Delete5) 8.48.
6) done.
Open:
ReplyDelete1) 10:41 RX, KB swings were slowest - broke into 3x7, 3x5, 7-2. 4:05 row. Could have had a better time if I scaled the weight but I gotta get used to throwing the 70 lb KB around! No excuses!
2) 155 OTM
3) A) 280-280 Probably could have added 5-10lbs more.
B) 245, wrist mobility needs to be addressed before I hit front squats/cleans next time.
Finished with Battle of London qualifier (scaled)
20 cleans @ 35kg
20 box jumps 24"
20 cleans @ 45kg
20 box jumps 24"
20 cleans @ 55kg
20 box jumps
AMRAP cleans @ 60kg
=115, fun wod.
*over the box jumps. Gonna hit this again Saturday.
Delete1) 155 no misses
ReplyDelete2) 205 no misses
3 )
A) 345/365
B) 275/295/315
4) 100 shoulder touches
Regionals:
ReplyDeleteAM:
1) #140
2) #205
3) #305
4) #255
5) shoulder taps 100
PM:
1) 8:48
2) done
OPEN
ReplyDelete1. Metcon - 9:03 Rx
2. SC&J (OTM12) @ 170#
3A. Backsquat - 2x3 @ 285#/295#
3B. Frontsquat (OT2M) 10x1 @ 285#
... was folding like a lawnchair on the last one - tough fight.
Master Open
ReplyDelete1. Metcon 9:23 w/ 44# KBs
2. SC&J (OTM 12) @ 105#
3. BS 2x3 @ 185#
FS 10x1: 1 to 7@185#, 8 to 10 @ 155#
1. SC&J (OTM12) @ 185#
ReplyDelete2. FS 10x1 @ 280# felt really good and light
3. Metcon: 6:41, unbroken russian swings. Came off rower at 3:20.
1. Did monday 1rm
ReplyDelete225lbs (Pr) happy camper:)
2. 185lbs
3. Squats
6*2 FS
245lbs
4. Gymnastic Skills
did 70 HSPU
AFTERNOON SESSION
1. Metcon
7:42
Busy week but PR'd on my Clean and Jerk yesterday at 300lbs! (+20) and my Power Snatch at 220lbs (+15). Totally PR'd all over myself afterwords...
ReplyDeleteReg:
1. Snatches with 175, felt great today!
2. CnJ with 225
3. Did personal strength program Front Squats
4. Did 100 HSPU (50strict/50kip)
Afternoon tonight..
Open:
ReplyDelete1) 10:03, all I gots to say is burpees!!!
2) 176
3a) 264
3b) 230
Reg:
ReplyDelete1. done @ 155 , missed 2 in there, but got them within the minute.. was working on different cues and feeling out how they made me correct. getting there.
2. done @ 185, all good, most jerks felt really good too.
3. a. 275/295 high bar, really happy to see high bar getting better, and knees stayed where they belonged!
b. 245/245/245 I don't see these every getting much higher than I can squat clean. For some reason I go A2G on front squats and if I don't my form is terrible.
4. did free HSPU's, kept trying to get more than one but can't keep my balance long enough after the first one to safely drop my head back down....at least I can get singles....will keep working this one.
I am going to try to get an evening session in....that WOD looks like something I should do
Got back in.....WOD : 7:56. looks like I tied Cheryl! I'll take that as a win!
DeleteThis comment has been removed by the author.
ReplyDeleteOpen Met-con:
ReplyDelete8:30 rx
(3:43 row)
1. Snatch @ 100#
ReplyDelete2. Clean and Jerk @ 125#
3. Squats
A. @ 195, 205#...went for 215, but only hit 2
B. @ 165 across
4. worked on shoulder taps against the wall
Sorry I have been MIA guys...just been really stressed and I have been kinda all over the place! Things are finally coming together, so gotta get back on it!
ReplyDeleteMORNING SESSION
1. Snatch Skills
1 Squat Snatch OTM x 12 at 75%- 115#
2. Clean and Jerk
1 Squat Clean and Jerk OTM x 12 at 75%- 145#
3. Squats
A. Back Squat 2x3 215#x2
B. Front Squat 3x2 195#/205#/215#
4. Gymnastic Skills
Choose one of the following:
A. 100 Shoulder Taps - free standing or against a wall.
B. 15 Free Standing HSPU
C. 100 HSPU
*Practiced HSPU with chest to wall and then did the 100 shoulder taps with my butt to the wall- these are so much harder than chest facing wall!
AFTERNOON SESSION
1. Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees
7:56- feel good about this...row felt good
2. Accessory Work
100 Face Pulls
100 Band Pull aparts
Doing this later
Doesn't look like you have missed a beat...
DeleteAlso, I have to thank you for the jump rope suggestion a few months back. I couldn't string any double unders together then. Now, with the jump rope you suggested, I am able to string 70-100 together pretty regularly. Thanks again!
awesome!!!! love hearing that i could help!
DeleteMay i ask which rope was suggested? I fall apart anywhere 30-50
Deleterx jump ropes :) if you are trying to get better at double unders...i would recommend the ultra , and as you get better...switch to the hyper ....its awesome cuz once you buy it...you only have to replace the rope...and they are sized right for you so you dont have to worry about cutting them
DeleteThanks! Im on it
Delete1) Done @ 145
ReplyDelete2) Done @ 175
3) BS - 205
FS - 185
4) 100 freestanding shoulder taps - about 5:45
5) Metcon - 7:56
6) Bands - done
Just started following this programming after a Crossfit hiatus of 8 months. 3 days in, and myself and a couple training partners have decided we're fully committing to every WOD we are equipped to do until the open.
ReplyDeleteQuestion.. do you guys use Russian or American swings while training? I read an article by CJ Martin recommending using Russian up until close to competition. I agree with the article so we used Russian for this WOD.
Open:
9:56 Metcon
Used 175 for the C&J
295 x 3 back squat
225 x 1 across front squat- core was just dead by this point.
Train as you fight
Delete1) done at 160#
ReplyDelete2) done at 205#
3) A-worked up to 310# B-worked up to 260#
4) skipped, short on time
1) 8:56
2) skipped, short in time
Open Master
ReplyDeleteMetcon 8:00 (44# KB)
C&J 115# across
BS 155#
FS 140#
OPEN:
ReplyDelete1) Metcon: 8:19 Rx. Row was around 3:40.
2) Squat C&J OTM x 12: 225# across.
3) Back squat 2x3: 345#
Front squat 10x1 across: First 8 sets @ 315#. Lower back got sketchy. Last 2 @ 275#.
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDelete1) 8:06 (my workout partner was a FULL MINUTE faster than me because of his amazing ability to push the burpees...!!! Something to continue to work on I guess...I can't seem to push through the misery of burpees)
2) 265
3) 350 for both (had to make up for the burpees...or lack there of)
1. 190#
ReplyDelete2. 225#
3. back squat: 365#
front squat: 315#
4. chose 100 shoulder taps, 4x25
5. metcon: 7:44, row'd a 3:21 1k, probably too conservative.
6. done.
OPEN
ReplyDeletemetcon - 8:35rx
c&j-165#
back squat - 315#
front squat - 275#
Afternoon session
ReplyDelete5) 9:46 (Burpees were slow)
6) done
Open
ReplyDeleteMetcon: 8:45
That's all I had time for today
Open
ReplyDelete1. 9:21
2. 195#
3. A. 295# B. 255#
OTMx12 snatch 75%, 95#
ReplyDeleteOTMx12 C&J 75%, 125#
Open Master:
ReplyDeleteBS: 155, 160
FS: 140#
In lieu of met con 3r: 10 cal ski erg/10 cal row/15 burpees
Open
ReplyDelete1) 8:24
2) 185# across
3) a. 315
b. 275
Open
ReplyDelete2. 205 across with push jerks
1. 8:23. No rower still.. Did 100 sdhps with 45lb instead.
3. Back squat - 365f on 2nd rep. Dropped down to 335 and put on a belt, then did 355 pretty easily for 3. Guess the belt helps quite a bit.
Front squat - worked up from 275 to 310 and back down to 295. Failed one rep at 310. Felt fatigued.. Right knee had a little pain but think it's ok.
OPEN
ReplyDelete1. Metcon- 14:14 the burpees killed me.
2. 90# squat clean and jerk. Did not do all 12. Stepped away to work on form with coach.
3.A. Back Squat 2x3 - 175# and 185#
B. Front Squat 10x1 - 105# across
1. 150
ReplyDelete2. 185
3. a) 315 b) 290
4. c) only got to 50. Major goat.
1. 9:04 Rx
2. Done
1. 19:19
ReplyDelete2. 295 for both
3. 315
I need to start working on my endurance
OPEN
ReplyDelete1) 7:52 RX
Pissed about this one. Could've gone way faster on KBS, took too much rest before hitting them. Still, it means progress :)
2) Done at 215#
3) Backsquat: done at 315#.. Frontsquat: done at 275#
Is it just me or the squats were wayyyy harder today?
Open
ReplyDelete1) 10:11 - attempted to use 70# and hit my first 10 swings, but had to switch over to 53# after a failed attempt. Row and 53# KBS felt good.
2) @ 165#
Long day at work so skipped squats today. Hopefully I can squeeze them in tomorrow.
Open
ReplyDelete1- 7:33 I'm using a home made rower cobbled together out of an old bike and scrap pieces of a nautilus home gym. I use a bike computer to track distance and im sure it's not set quite right. Oh well. My row time was 2:50.
2- 255
Still awesome. How did you make it?
DeleteWod: 8:30ish
ReplyDeleteC&j @ 225
Bs @ 315
Fs @ 275
Squats should have been heavier. Coming off of a back injury.
Regionals
ReplyDelete1. 1 Squat Snatch OTM x 12 at 75%
Done @ 115#
2. 1 Squat Clean and Jerk OTM x 12 at 75%
Done @ 140#
3. Squats
A. Back Squat 3x2
Done @ 215#
B. Front Squat 3x2
Done @ 185#
4. Gymnastic Skills
C. 100 HSPU
Made it through 50
5. Metcon
No Metcon, resting for throwdown
6. Accessory Work
100 Face Pulls
Done
100 Band Pull aparts
Skipped
Open
ReplyDelete1) 15:20 - decided to try for a PR row, 3:17.8! then took a couple minutes rest before starting into the rest
2) 90kg
3) 1x10 @ 90kg - running short on time
REG
ReplyDelete1. Snatch @ 75% - 105 x 6, 115 x 6
2. C&J @ 75% - 135 x 6, 145 x 6
3. BS 2x3 - 195, 205
FS 3x2 - 175, 185 miss - Completed all bar work without rest and was fighting muscle fatigue on squats. A 10 min rest would've helped tremendously but was in a time crunch.
4. HSPU work - did 50 on wall and 15 freestanding (not connected, still working on multiples)
5. Metcon - 9:54 rx - Prob went out too hard on the row (3:40ish) - was sucking wind the entire rest of wod. Swings felt good - 14/7 then unbroken on 15 & 9. Must learn to pace & break less! :)
Open:
ReplyDelete1. No Rower so did 800m run - 8:34
2. 175 - actually failed my 3rd rep. have been trying to focus on bringing my front foot further forward on the jerk. when i did it this time i actually slipped.
Open:
ReplyDelete1. 9:34
2. 105#
3. 185#
4. 1@175#, 9 @ 155#
Open:
ReplyDelete1) 9:29
2) C&J with 125
3) Didn't squat
Open.
ReplyDelete1. Hatch squats
2. Metcon - 11:35.
3. C&J with 145#
REG
ReplyDelete* Comp on Saturday and back is a little tweaked, so I made some adjustments
1. Power from the blocks (knee) 170#
2. Power Clean/Split Jerk from the blocks (knee) 215#
3. Did not do
4. Did not do
5. 8:28 (53#)
Today is my deadlift day for 5-3-1
ReplyDelete1. 8:31rx
2. Used 125 for CJ
Did 50 strict pull-ups and 50 strict dips interspersed throughout my workout today.
Open Program (day behind)
ReplyDelete1) 8:49 - all unbroken, full American swings. 3:45 row.
2) done at 190
3) back squat 285
Front squat worked up to single at 275, ran out of time. Low back was toast anyway.
snatch @80kg
ReplyDeleteclean and jerk @ 100kg
back squat @ 130
front squats @ 100
100 hspu @ 9:44
metcon @ 7:29
M/29/5'6"/165 - Regionals
ReplyDelete1. Banged up and short on time so no OTM Oly today
2. BS 3x2 @355, FS 2x3 @315
3. FSHSPU Work
4. Metcon - 8:00 Flat
Open
ReplyDelete1) 9:10
2) 170#
3) A. 225#, 235#
B. 205#