Michele Letendre and Albert Dominic-Larouche.
2014 REGIONAL & GAMES ATHLETES
1. Clean and Jerk
2 Squat Cleans + 2 Front Squats + 2 Split Jerks
2. Metcon
"Schlitz"
4RFT:
400m Run
4 Muscle ups
40 Double unders
2 Squat Cleans + 2 Front Squats + 2 Split Jerks
2. Metcon
"Schlitz"
4RFT:
400m Run
4 Muscle ups
40 Double unders
2014 OPEN ATHLETES
1. Metcon
"Schlitz"
4RFT:
400m Run
4 Muscle ups
40 Double unders
2. Skills
2 mins max double unders
1 min rest
2 mins max double unders
"Schlitz"
4RFT:
400m Run
4 Muscle ups
40 Double unders
2. Skills
2 mins max double unders
1 min rest
2 mins max double unders
Seems like we're deloading.
ReplyDeleteThanx :)
Open:
ReplyDelete1. Metcon - 10:15. Treadmill is at another floor, so spent much time for transition.
Oops. did only 3 RFT
DeleteRegional
ReplyDelete1. Clean and Jerk - 100Kg ( A year ago I couldn't even string together 2 squat cleans at this weight)
2. Metcon - 8:33 RX
---- Did Bar Muscle Ups since I don't have rings. Did Bar muscle ups and double unders all unbroken.
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ReplyDelete1. Clean and Jerk- Worked up to 245, got it pretty easy was pretty tempted to up it to 275 but maybe another time, I'd say I've gotten over my mental block of lowering the weight back to the shoulders for multiple jerks.
ReplyDelete2. Metcon- Subbed 500M row for run out of necessity- 16:36
1. 265#
ReplyDelete2. 10:24
Needed a rabbit on the 400 to get sub 10. solo training problems.
still working on being ok with realizing I might be at my genetic potential and its not enough. tough to swallow. train hard everyone. boom!
Get outta here with that negative self talk! There are so many things to tweak man, I'd say you're not even close to your genetic potential.
DeleteAre you sure Joey? Have you worked personally with a good coach? Or is this self diagnosis? I would think if you have done everything you can, and found a wall, that it would be time to find a personal coach (good one).
DeleteNever thought about the coach aspect being a limiting factor. I do think I have out grown the coach at my box and am on this train solo. its more of a self diagnosis based on the tracking of myself over time.
DeleteThat same junk creeps into my mind sometimes too, man. Just remember a sub-4 min mile was considered impossible for all humans for centuries. Now it's a slow time for the elite. Our limitations are only bound by what we believe we are capable of. Keep up the great work guys!
DeleteThere is no such thing as genetic potential. It was made up by people looking for excuses. You are not one of those people Joey.
DeleteListen to the Coach dammit!!
DeleteDon't ever let yourself or anyone else put this in your head man. From personal experience. I've had people all my life tell me I wasn't good enough at baseball and that I would never play college ball. Well, in the spring I will be signing with some D1 college. The body will achieve what the mind will believe. There's a quote to live by. Keep grindin' bud.
DeleteRegionals.
ReplyDelete1) 200. Poor overhead flexibility and jerk form strikes again. But I am working on it and hoping to see big improvements in the coming weeks.
2) 11.04. Lost some time trying to get and out of the gym for the runs. Good wod though.
Open:
ReplyDelete1) 18:44, last round killed! The run felt slow as hell. My "400" is a bit longer than 400 at 420. No excuses. First split was 3:05ish.
2) 90-89, +22 rep improvement over the last attempt.
3) made up Mondays 5RM t&g snatch at 135lbs.
Correction:
Delete2) 90-84, 174 total.
there isn't a coach I could find that is gonna program better than what is here. I coukd try and find a good oly coach to really sure that up and they mat translate into some strength and efficiency but would that really be enough ? Trust me guys I'm def a I'm not stopping til I reach my goals kinda guy. so I'm all in if there is an option. if anyone in the Tampa area has a suggestion.
ReplyDeleteJoey I still remember when you posted at first and asked a gew questions. Since then you have been one of the most regular guys posting and that speaks volumes in itself of your commitment.
ReplyDeleteI think we all have some tired bodies and the lower volume training this week was great timing. Just keep grinding it bud and renew the mindset to being well able and a progressing Crossfitting machine!!! :)
X2 brother, stick with it. Even if you were at your genetic potential you still can't think like that. Solid numbers solid times, keep doing what you are doing!
Delete1) 255lb (failed 2nd jerk @ 275)
ReplyDelete2) 12:35 (subbed 400m rows, all muscule ups and DU unbroken)
Open
ReplyDelete1) 10:59 - unbroken MU & DU. Felt great this morning even in 40 degree weather.
2) 146 & 133
Nicely done!!
DeleteOPEN:
ReplyDelete1) Metcon: 11:11 (440 meter runs. Yeah, I'm THAT guy) Messed up on double unders more than usual.
2) 3 min max double unders: 255. Did this cuz it's coming up in a comp and wanted to get a number to shoot for.
1)Metcon 14:40 - happy with unbroken MU's which had been a problem, need to go harder on the runs
ReplyDelete2)DU's 160/125
Appreciate the words guys especially coming from guys who are def on the next level. I'm gonna keep grinding this out with yall. sometimes the mental aspect is the real wod. thanks Ben for this community for times like this.
ReplyDelete1) 245
ReplyDelete2) 14:03 (still fighting through a messed up soleus, so my runs are a little slow)
Regionals:
ReplyDelete5'8"/180 lbs./43
1. 200 lbs. Failed the second jerk 3 times at 210 lbs. I suck at multiple jerks.
2. 12:51. Muscles ups done in 2's and doubles were all unbroken. Apparently, my runs were slow as hell!
1. 125lbs
ReplyDelete2. 11:25. Did bar MUs with tiny band. Can't seem to get any MU without assistance, bahhh.
Open
ReplyDelete1) 11:29 - DUs were off at first for whatever reason but found them by the end
2) 314 - limiter is forearms tiring. Maybe it's just weak sauce grip strength. Any recommendations?
First time posting in a long time. I was following about a week behind so I could plan my schedule. Things have called down a bit so I will try to follow on time now.
ReplyDeleteReg.
1) 165 . Did a few sets at this weight tried to keep it smooth and clean. Feeling beat up.
2) 18:31 . Muscle ups unbroken and double unders mostly unbroken ( twice I slipped at 39! What's up with that)
Been struggling a bit like Joey. Great to read the words of encouragement. I have been doing crossfit alone for almost two years. I have a small group that trains with me. But none that have competitive goals. I am 2 hours away from any coaches that can help. I do have two friends that made regionals here in the NW who visit once in a while and help. But since following this blog in May, I have added a lot of strength, skill, and even flexibility. You guys have been inspiring me and I hope to continue making progress.
400m run is about 450m, plus the rings and bumpers on opposite sides of the building in different rooms. But my runs were still slow as heck today
DeleteMaster Open:
ReplyDelete1) 24:16 elbows were not completely locked out- working on this
2) 81, 80
It is so humbling & inspiring to see the amazing times from you comp wod athletes.
Thanks for the help today, Ben.
A) Metcon w/ Bar Muscle Ups
ReplyDelete(splits)
Round 1: 2:46
Round 2: 2:52
Round 3: 2:51
Round 4: 3:11
Total Time = 11:40
Rested 7 min before doing C&J Complex
B) Clean & Jerk Complex
Done with 225#. Tried to work on speed. Legs were a bit tired from Metcon.
Open.
ReplyDelete1. 13:01. Struggling a bit with the DU`s. Found out it was a bend wired on the rope...
2. 204/173
Open
ReplyDelete1) 10:35 (really happy with how my running has progressed!)
2) Did some pulsies
Open
ReplyDelete1) 11:47
2) brooks and I did these little gymnastics drills... Felt interesting
1- went 215 for clean and jerk tech. could have gone heavier for sure.
ReplyDelete2-12:56 (had to sub 400m run for row which turned out hampering my muscle ups slightly)
3-got a new rope at HOA competition the one with bent handles so I did the 2 min work 1 min rest x2
150/113 felt pretty good.
Reg:
ReplyDelete1. 265x2x2x1. Missed the second jerk backwards. Tweaked my upper back re-racking 255. Really frustrating. That re-rack is mad mental
2. 11:45....approx 425m
1. 225#, failed on 235# at jerks. Got pissed, decided to test 1rm C+J. Hit 255# which is a 10# PR clean and 10# PR jerk and a 20# C+J PR. I am really close to a 265# clean too!
ReplyDelete2. 12:57, singles on MUs. Failed on last mu 2x before getting it but other than that was really happy with consistency on MUs.
OPEN:
ReplyDeleteMetcon: 10:13. Got the green light from my wife to go re-do this one. Just had the urge. Got 11:11 early this morning. No mistakes on double unders this afternoon made a huge difference. Pushed the runs a little more too.
Open Master
ReplyDelete1. 14:46 Rx
2. 136/168 on Dus
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ReplyDelete1.255 c&j complex
ReplyDelete2.12:36 metcon
Open/Masters 43
ReplyDeleteMetcon: 13:41, DU's still the weak spot but getting better
DU's: 88, 103 (nice to get better as time went on)
Perfect timing for a lighter week as I have my first local comp this weekend, should be fun!
Good luck Peter - I'm sure you'll crush it! Make sure you let us know how you do...
DeleteOpen 2014
ReplyDeleteA) metcon 11:49rx
B) DUs : 160/130 117 du's unbroken in the first round. PR
REG
ReplyDelete1. 245, 265(x), 275(x), 265(x), 265(x), 260(x)
*missed the 2nd jerk on the first attempt at 265
2. 11:15... Did 40 cal airdyne sub for runs... either that or run with a stroller
Open
ReplyDelete1) 11:08 on treadmill (only option)
2) 162/ around 140. lost count in second round
1. Worked up to 225. Moderate weight. Didn't push it, working on some technique stuff.
ReplyDelete2. 12:26. I suck at running. I am working once a week at the track though. Gotta get better at that. Was running 1:50+ 400's. Not gonna get me anywhere in competition. DU and MU were fast though.
Did some extra curricular Bench press. Worked up to a 2RM @ 285, then some weighted pull-ups and weighted dips as accessory work. I and a deload 2 weeks ago. So I am just adding a little accessory strength stuff after this week. Nothing super radical. Well, outside of the bench press.
Open/Masters 47
ReplyDeleteDid filthy fifty instead as I couldn't meet up with my usual Tuesday afternoon partner and our box was doing filthy fifty. Time was about 26:30 Rx.
Did regionals today
ReplyDelete1.) #225, failed 2nd jerk at #245. I usually push jerk for everything so this was good to get me to work on splits.
2.) 10 min flat...unbroken on all with moderate paced runs
Reg:
ReplyDelete1. 225, failed second jerk at 245, and to be honest the first jerk was UGLY.
2. 11:59 subbed 500m row for runs, missed one MU in round 3 had to drop and reset, everything else unbroken. Brutal on the lungs, great burner.
Reg:
ReplyDeleteToday was a great day. Haven't posted in a while. Pretty proud of my first day back posting.
Clean complex- almost done at 275. Failed the last jerk. I'm ok with that.
Metcon- 9:10. Felt great but dammit it's cold outside.
Did the runs and the whole thing unbroken.
DeleteOpen
ReplyDelete1. 13:35...did 2/2/1/1 for mu's
2. Will do tomorrow
Reg.
ReplyDeleteClean and Jerk complex - went to 205 and hit it. Felt fine. Had more but was running late and wanted to hit the WOD with Shane.
Subbed 500 meter rows for runs. Had to go to the men's room between rounds 3 and 4. Emergency....had to do it. Finished in 14:22. Lost 1:40 on the pit stop.
Open
ReplyDelete1. 24:27 (Band assisted bar muscle ups) This was the first workout I have been able to string multiple double unders together through the entire thing!
2. 54 + 69
Woo definitely representing Canada in the photo today!
Open
ReplyDelete15:52 MU unbroken and that is the only positive from today
85 & 86 on dubs
We all have those days and tomorrow we get a fresh start
1. Worked up to 225#.
ReplyDelete2. 12:15 (bar mu's)
Open: 46, 5'10" , 192 lbs (Masters)
ReplyDeleteMetcon: 13:35 (scaled MU's) still working on those and HSPU
- DU's a little frustrating at times.
2.) Done
Ben:
DeleteI've been following your site for all most a month and can't wait to see the gains and how much I will have improved by the time the Open comes around. Great programming I know there is a method to your madness. Hope to do a drop in when I am in the Boston area. Again thanks for this great site.
1. 215
ReplyDelete2. 11:09 Rx
Open
ReplyDelete1. 14:54.. Runs were laps around he house... In the dark so was trying no to twist an ankle. Slow runs though.. Unbroken on all the muscle ups but dubs were not good today. Having major DOMS from Sunday..
2. 114, 104. Just wasn't good on double unders today. However, I did order some rx jump ropes with three cable sizes so I'm gonna make double unders my bitch!
Wod: 14:19
ReplyDeleteM/u unbroken was a big win and was very smooth.
D/u one ub round
2-3 misses for the other three rounds.
Run was weak. Need to run a hit more and pick up pace.
2014 Regional & Games:
ReplyDelete1. 205#. Attempted 225# (2 squat cleans + 2 front squats pretty easily) but missed the jerks. I am weak overhead and have poor jerk technique. Working on improving both.
2. 15:16. Attempted ring MU's but failed after 2 reps and attempted 5 more times before switching to bar MU's. DU's unbroken. I don't get the opportunity to work with rings very often so I want to improve those as well.
2014 REGIONAL & GAMES ATHLETES
ReplyDelete1. Clean and Jerk
2 Squat Cleans + 2 Front Squats + 2 Split Jerks-Worked up to 205lbs. Could have done more, but I decided this was enough for today.
2. Metcon
"Schlitz"
4RFT:Subbed in 8 C2B's for MU's. We have rings and a pullup bar in our garage, but the ceiling is only 9 and a half feet. I'm about 6'. I think you see the problem here lol. I have to do almost strict MU's so my feet don't catch the ground or my head hit the ceiling. And I don't quite have my Strict MU's consistently yet. Went 12:35 on this.
400m Run
4 Muscle ups
40 Double unders
Been lurking too long without posting.
ReplyDelete10:51 on the metcon
kinda moonlighted with a buddy who follows misfits.
ReplyDeletedid their clean complex x5
power clean+push jerk+front squat+hang squat clean+split jerk
worked up to 275#
2. 9 min amrap
9 shoulder 2 overhead (135)
9 oh lunges (135#)
9 hang squat cleans(135#
5 rounds+16 reps
metcon: 12:02 all unbroken mu's, kicked du's on 2nd round.
Forgot to post yesterday:
ReplyDeleteRegional:
245 on clean complex...almost shit myself on that, good times.
Felt good on the MetCon, but needed a rabbit:
10:17rx All but last round of D.U. unb....lost the rhythm
Regionals
ReplyDelete1. 2 Squat Cleans + 2 Front Squats + 2 Split Jerks
Did 7 sets @ 145# and then tried one final set at 155# (successful, would try to do sets @ 155# next time)
2. Metcon
"Schlitz"
Time: 16:23min (did all MU and DU unbroken... run certainly slowed me down)
Open:
ReplyDelete1. 10:16, this was def a wheelhouse WOD for me... all MU were unbroken which is an great improvement for me!
2. 136/ 129 = 265 total
Open
ReplyDelete1) 11:45 - substituted 13 shuttle runs the length of the basketball court, it was blizzardy outside. Enjoyed this one, 4 muscle ups was just right to do UB and DU's went well today.
2) Had to go shovel snow...
OPEN
ReplyDelete1. Schlitz - 10:31 Rx (2:23 PR - all in the muscle-ups I'm sure)
2. 2 min DU - 173/173
Open
ReplyDelete1) 15:45, struggled with MU's on the 3rd round.
open:
ReplyDelete1. 12:08 everything unbroken. our 400m runs are a little on the long side.
Regionals:
ReplyDelete1) 225
2) 13:57 Bar MU
Open
ReplyDelete1. 16:39
2. 148, 160.
New to the site but will try and post regularly.
ReplyDeleteBody is still sore so just did regional Strength
185-215-235-255-265-275
Open
ReplyDelete1- 11:49 (row 500m)
Open
ReplyDelete1. 14:13 (MU trans)
2. No time
Open
ReplyDelete1. 12:30 (substituted 4 butterfly pull-ups and 4 ring dips for MUs)
2. 123/123 I know it seems strange that I got the exact number, but I panicked at the end of my 2nd round when I looked at the clock and dropped one of the handles! Awful, I know - but overall, not too bad of a count.
Impressive times for MANY people out there - wow!
Open:
ReplyDeleteMetCon - 13:45
Skill - 130, 132
1x105kg 1x120 1x130kg
ReplyDeletePretty sore from yesterday legs don't want to move would have loved 145kg
Wod
10:01
Very hot ATM
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ReplyDeleteopen
ReplyDelete1) 17:50
2) 2min: 64
2min : 61