Monday, November 11, 2013

Tuesday 11.12.13

Becca.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Plyometric
1RM Vertical Jump

2.  Pull 
1RM Ultra Wide Sumo Deadlift with Bands or Chains.

3.  Metcon
"Open 11.4"
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90
10 Muscle ups

4.  20 Rep Benchmark
20-rep max OH Walking Lunge

AFTERNOON SESSION
1.  Rowing
9x1:40 on, :20 off (2 min rest after round 5)
This i s a preset WOD ont he C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".
Record meters for each interval.
Goal is...
Guys:  500m each interval
Chicks:  420m each interval

2.  Pull
A.  2x20 Stiff Leg Sumo Dead, 135/95
B.  2x20 Stiff Leg Dead, 135/95
C.  2x20 Romanian Dead, 135/95
D.  100 Banded Good Mornings - don't come out of the band till all 100 are done.
:30 rest between all sets.  Every rep should be as explosive as possible - aggressively bring hips to bar.

2014 OPEN ATHLETES
1.  Metcon
"Open 11.4"
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90
10 Muscle ups"

2.  Skills
10 RFT:
30 Unbroken Double unders

99 comments:

  1. Is anyone else training out of the Washington D.C. area???

    ReplyDelete
    Replies
    1. Im bout an hour and a half south of dc

      Delete
    2. Darren I used to live in st Mary's county, where are you at?

      Delete
    3. I am currently studying abroad in Sydney AUS but will be back in Rockville, MD in 1 month

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    4. Right on man. Im out in Chantilly VA.

      Delete
    5. You training at a box in Chantilly or at your home or other?

      Delete
  2. Used to be about an hour and a half from DC, but now training in southeastern CT

    ReplyDelete
  3. 1. Plyometric
    1RM Vertical Jump- 10'3'', same as before which is about 3 ish feet.

    2. Pull
    1RM Ultra Wide Sumo Deadlift with Bands or Chains.- 365 plus two doubled over bands, it was cool because there was tension off the floor and at lockout. felt like about 420 or more off the floor and in the 450-480 range at lockout.

    3. Metcon
    "Open 11.4"- Let's just say I'll be doing this one again soon at our gym with the better ring setup. 2 MU's shy of a full round.

    4. 20 Rep Benchmark
    20-rep max OH Walking Lunge- 135

    Still getting over some wicked jet lag, easing back into the programming.

    ReplyDelete
  4. Regionals.

    1) done
    2) 418 with green bands.
    3) 1rd plus 5 burpees. Missed a pr by 8 burpees. Had some equipment issues on muscle-ups, but felt pretty good about it overall. Only been back for three weeks and did the wod alone where as last time we had a bunch of guys competing against each other.
    4) 143(12) / 138 lost at rep 19.5. Just couldn't quite stand it before I lost it. Would have been a 6# pr.

    ReplyDelete
    Replies
    1. Regionals PM session

      5) 4,368m. 89m over last time. Still rough.
      6) done.

      Delete
  5. Open
    1 106- 15 rep pr....happy, especailly bc oi'm nursing bad shoulders
    2. 7:48, broke 5x's! Cant wait for new rope to arrive

    ReplyDelete
  6. Reg

    1. didn't do

    2. worked up to 345, tried 365, no-go, no bands, still a very new movement for me.

    3. 11.4: 1rd plus 22 burpees, pretty sure I could have done at least 10 more burpees with the right environment. This is still much better than during the 2011 open when I couldn't finish the MU's.

    4. loaded 135 and got two steps in....loaded the weight I got last time...still too tired from WOD to maintain, made 18 steps at 115....shoulders were not there for this.

    ReplyDelete
    Replies
    1. I did the OH Walking Lunge as it was prescribed 16 July. After discussing with some folks, I guess I should have tried slow deliberate steps instead of no rest anywhere.... no biggy though, shoulders likely wouldn't have let me finish anyway.

      Delete
  7. Back to a regular workout schedule and regular posting.
    1) 27" - pr
    2) 315+100ish in chains
    3) 1+15 pr
    4) 4028
    5) done

    ReplyDelete
  8. Open
    1) got 6 MU = 96 total reps
    2) 6:59 - felt pretty good on this today.

    ReplyDelete
  9. OPEN:
    1) 11.4: 1 round + 3 burpees. OHS weren't clicking today.
    2) 10 rounds of 30 unbroken DUs: 4:29. No misses.

    ReplyDelete
  10. Open
    1) 99 Reps 1 rep shy of 1 Round
    2) 6:00 Min 4 misses

    ReplyDelete
  11. Open
    1. 11.4 - 1 round (100) Rx
    2. 10 RFT - 30 unbroken DU - 4:46 Rx (no misses)

    ... shoulders are fried from DT yesterday ...

    ReplyDelete
  12. 1.
    2. 465 without band
    3. 125
    4. 95lbs. Nursing knee

    ReplyDelete
  13. Regionals:

    5'8"/180 lbs./43

    1. Didn't do
    2. Worked up to 385 lbs. with no bands or chains.
    3. 100 reps. First time doing this WOD. If I were to save time, it definitely would be in the OHS.
    4. Shoulders were in no mood for anything overhead. So I did a 20 rep walking lunge at 165 lbs. I had quite a bit left in the tank, but real life called so I didn't have time for another try.

    Hope to hit the PM session later today.

    ReplyDelete
  14. Open
    90 reps... No muscle ups right now so did handstand push ups instead, got 15 in the teaming time

    4:48 for the double unders

    ReplyDelete
  15. Regionals:

    AM
    1) Didn't do
    2) 425 no band or chains
    3) No successful MU. :/
    4) 95lbs only. ran out of time
    PM
    1) 504, 441, 438, 414, 428, 445, 424, 424 and 438. It was painful!
    2) Done
    3) Done
    And Done

    ReplyDelete
  16. Open
    1) 121 reps. First time doing this workout, so just kinda went through the motions a little bit. Would attack it a little more aggressively next time around.

    2) done

    ReplyDelete
  17. OPEN
    11.4 - 123rx
    double unders - 7:31rx

    ReplyDelete
  18. Open:
    1 metcon
    130 1round+30

    2. 6:16

    3. Messed around with OH squats today and hit a 30# PR at 295

    ReplyDelete
  19. Open:
    1. "11.4" 1 round + 18 burpees
    2. Done

    ReplyDelete
  20. reg
    am
    1)skip
    2)455 with 2 big band felt like 550 on the top
    3)1+7 unbroken ohs
    4) 140lbs

    ReplyDelete
    Replies
    1. pm
      1) 450 meter average
      2) this shit is painfull after the rower

      Delete
  21. 2014 open programming
    1- 130reps, huge pr!!!!
    2-double unders done forgot to do for time.
    Its been awwhile since I have been on here full time due to some family circumstances. Glad to be back at it and more determined than ever.
    November 3rd 2013 my son Franklin Cash Grage passed away just an hour after being born. He was only 23 weeks, but he fought hard for an hour trying to breath.
    This was the second child we had lost this year.
    Iam dedicating my perfomance to my children, Hunter and "Cash".
    My goal is to make it to regionals as an individual in 2014.
    Look forward to using all of your scores as motivation!!!!

    ReplyDelete
    Replies
    1. I am truely sorry for your loss. Stay Strong!

      Delete
    2. This comment has been removed by the author.

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    3. Thinking about you and your family Ryan.

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    4. So sorry, that is truly awful. Hang in there.

      Delete
    5. As a father of two little boys this breaks my heart, I'm pulling for you Ryan.

      Delete
    6. Dang. Prayers are with you man. Stay after it dude.

      Delete
    7. Thanks for all the thoughts and prayers. Even though I live in Iowa I feel like a part of the family at CFNE.
      Thank you Ben for all your programming. I have been following since early 2012. Nothing but improvement since day 1.

      Delete
    8. Deepest sympathies and prayers sent.

      Delete
    9. Sorry for your loss.. Inspirational performance on the wod today too!

      Delete
    10. Throwin prayers up for you bud.

      Delete
    11. My heart goes out to you during this difficult time.

      Delete
  22. open:
    1) 93 reps, humbling... bar mu, no rings available
    2) 4:32, unbroken

    ReplyDelete
  23. Open/Masters 43

    1) 102, felt very good, went as planned, 6 minutes for burpees, 2 min for OHS (did 15, 9, 6) and last 2 min for MU, with 10 seconds to spare!
    2) DU's still a struggle, focused on form and 5 rounds of 30, as close to unbroken as possible, slowly getting better

    ReplyDelete
  24. Reg
    1) Done 24-26"
    2) 325 with 120# in chains
    3) 1 Full Rd in 8:17 (in the middle of back to back comp weekends so I skipped the last burpees)
    4) skip (sore hip - see above)

    ReplyDelete
    Replies
    1. Afternoon
      1) 4359 (damn that was hard)
      2) skip

      Delete
  25. Gonna have to do this tomorrow. Overslept this morning when my alarm went off (Probably my bodies way off saying I need more sleep lol) and I have baseball until 9 tonight. Oh well! Some very impressive numbers so far today!

    ReplyDelete
  26. Open 2014
    1. 131 Rx first time doing this wod
    2. DU . 7:55

    ReplyDelete
  27. 1. 30.5" A few inches off a PR, but it's cool.

    2. 435 including about 50# of tension.

    3. 98 Reps. I'm okay with this given my week last week. Not how I wanted it to go, but it never really is. OHS is a goat that I didn't exactly realize was a goat. Had to break that up into 4 sets, not cool. Shoulders were smoked for the MU

    4. Yeah, shoulders were wrecked. Don't think my score is indicative of anything but a 20RM after a bunch of OHS. 18 Reps @ 120. PR is 115 for 120.

    5. 4255 total meters. Did better than last time. Still sucks.

    6. Skipped. easing back into things after my week last week and that looked like sore hamstrings until saturday given my current state.

    Feels good to be throwing down again.

    ReplyDelete
  28. Reg.

    Stayed at 315 on the deads. I have horrible flexibility with this and not too familiar. Concentrated on keeping back straight and using legs.

    1 round plus 26 burpees. Maybe could have broke 30 if Shane and I went head to head.

    Didn't have much left in the tank for the row at this time of day after working 10 hours. Did some banded good mornings am side steps in the band to strrengthen abductors that are weak since knee surgery.

    Great couple days of work. Shoulders are fried.

    ReplyDelete
  29. Also attempted 120# walking lunges. Got 12 steps and shoulders were done.

    ReplyDelete
  30. Regional

    1. 24in
    2. Pulls 315
    3. Open wod 105reps. First time.
    4. 135 20rep max
    5. Row complete
    6. Complete

    ReplyDelete
  31. Open/Masters 47

    Had the past 5 days off while golfing in Arizona.

    1) 70 reps/95 #. OHS is a major goat due to flexibility and these were tough. After time expired I did a couple more and then did a mu just to see if I could get one while tired.

    2) 7:03. Only screwed up two sets one of which was the first after the 3rd du.....duh!!!

    ReplyDelete
  32. Open
    1. 86 reps
    2. Still developing my double unders so I did 20 minutes of technique work.

    ReplyDelete
  33. am:
    1. 32"
    2. 385# with a pretty big band. felt like 500 haha
    3. 11.4: got 132 reps. never done it before. felt pretty good.
    4. 20rm oh lunge: 185#, got 12 reps deep. i'm stupid.
    5. done.
    6. done
    7. done.

    ReplyDelete
  34. Open
    1. 1 rd +2 reps (102 reps)
    2. 5:13

    ReplyDelete
  35. Open
    1. 77 reps Rx. Wrists/thumb pain with ohs. I think my grip is too wide on ohs. Anyone else have pain in thumb/area between thumb-pointer finger during ohs?
    2. 5:08
    no failed rounds.

    ReplyDelete
  36. Open

    11.4 - 99 reps. Wanted to get a full round in, but fell just short! Ok with that score for a first try. Went out too fast on burpees.. 12/10/8 on OHS. Muscle ups on the new outdoor rig! I'll post pictures on the Built By Bergeron Facebook community page.

    2. 7:02. Had 3 misses in there. Greatly improved on double unders overall.

    ReplyDelete
  37. Open
    1) 1 rnd + 18 burpees
    2) done. no misses didn't time

    ReplyDelete
  38. Tight on time today, so didn't do all.
    1. 27", I think its a PR but I screwed up measuring last time.
    2. 365#, no bands, this movement puts pressure in a lot of strange places I don't like.
    3. 104 reps. Happy with this for not being anything close to a ninja. Burpees felt awesome (esp compared to 13.1), as did OHS. Took me 2:30 to get through 10 muscle ups.
    4. skipped, maybe tomorrow
    5. skipped, no rower
    6. done. Blue band for GMs.

    On a separate note, got my first bar muscle-up out of nowhere while warming up! Hopefully those keep coming because I think they could help my no-false grip ring MUs.

    ReplyDelete
  39. Did DT today-9:09 , will do 11.4 tomorrow.
    365 sumo pull
    135 OH walking
    Pull work done
    Row done-just over 400 each round
    Not sure I'll ever hit 500 per round.

    ReplyDelete
  40. 1. 26"
    2. 375 Green rogue band
    3. 100 reps Rx. First time. MU too broken
    4. 95 guessed a little low
    1. Done only one over 500
    2. Done goodbye posterior chain

    ReplyDelete
  41. 2014 REGIONAL & GAMES ATHLETES

    MORNING SESSION
    1. Plyometric
    1RM Vertical Jump-No accurate way of measuring. I think I am getting close to 30" though.

    2. Pull
    1RM Ultra Wide Sumo Deadlift with Bands or Chains.-No chains or bands at home. Worked up to 345lbs. Got sketchy without a belt so I stopped.

    3. Metcon
    "Open 11.4"
    AMRAP 10:No successful MU. Finished the burpees in 4 minutes. Finished OHS at 8 min. mark (HUGE goat). No excuses. Just got to get better.
    60 Bar Facing Burpees
    30 OHS, 120/90
    10 Muscle ups

    4. 20 Rep Benchmark
    20-rep max OH Walking Lunge-105lbs. Shoulders were smoked.

    ReplyDelete
  42. Regionals
    1. Skipped (no way to measure)

    2. 1RM Ultra Wide Sumo Deadlift with Bands or Chains @ 265# (tried 285# but failed)

    3. Metcon "Open 11.4"
    97 reps (wanted to get through the whole thing once... next time)

    4. 20 Rep Benchmark
    Done @ 65# (I think I had 85# in me)

    5. Rowing
    Skipped

    2. Pull
    A. 2x20 Stiff Leg Sumo Dead, 135/95
    B. 2x20 Stiff Leg Dead, 135/95
    C. 2x20 Romanian Dead, 135/95
    D. 100 Banded Good Mornings - don't come out of the band till all 100 are done.
    Done

    ReplyDelete
  43. 1) 23"
    2) 325
    3) 11.4 - 101 reps
    4) 95 lbs - too light
    5) Rowing - done. 400-430 avg
    6) No time

    ReplyDelete
  44. Open.
    1. 80 with 95#. Can't overhead squat.
    2. 4:34. Stumbled once.

    ReplyDelete
  45. 11.4
    1 Rd + 47 Burpees RX. Compared this to my 11.4 score from 2011, WOW!! I can really see that OHS was a huge weakness for me. I think I could have went harder, but I'll take this score.

    10 Rds of DUs = 3:36 with no misses

    Hip flexors are really bothering me right now. Anyone have some advice to help get this taken care of? Thanks.

    ReplyDelete
  46. First day following. Looking forward to getting better!

    Open
    1 - 1 Rd + 5 Burpees
    2 - 4:23

    ReplyDelete
  47. Reg:

    Gotta get back on a day schedule, hurtin right now

    1. Got 36.5" at a comp in late October.
    2. Skipped
    3. 1R + 17bpz. Did 60 in 3:55, OHS in 3 sets, MU in 2 sets. Just kinda ran outta gas
    4. Right knee aching, skipped
    1. Bout to go do right now
    2. See 1

    ReplyDelete
  48. Open
    1- 111 reps
    2- quite after 7 minutes and only two rounds of 30. Many many misses at 25-27 reps. Argh!

    ReplyDelete
  49. Open:

    1. 80 reps rx. my score in 2011 was 64. OHS is a huge goat that I've been attacking lately, mainly because by following this I don't have a choice. OHS used to be a struggle when i'm fresh/impossible when i'm tired. Today this weight was fairly easy in warmup and kind of tough after the burpees. I lose my flexibility a lot when the blood is flowing. Awesome progress though.

    ReplyDelete
  50. Dismal day, just how it goes.....

    1) 71 RX
    2) 20:08, had 4 rounds at 26, didn't count them.

    ReplyDelete
  51. I got 6 muscle ups in the 3 minutes. Score= 96. Seriously so freakin pumped!!!!!

    ReplyDelete
  52. 1. Vertical Jump 306cm
    2. Wide Sumo: 210kg (no chains/bands)
    3. WOD: 123reps
    - first time, need to be more efficient on OHS
    4. OHWL: 5@70, 10@60
    - need to work on this
    Rowing:
    457, 447, 445, 441, 445, 449, 450, 451, 468
    - less avg than last time, legs burnt out, has was ok.
    2. Completed - green (2inch) band

    ReplyDelete
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