Thursday, December 12, 2013

Friday 12.13.13

The So Cal Girl is coming to the North East.

2014 REGIONAL & GAMES ATHLETES
1.  Metcon
21-15-9 reps for time of:
Deadlift, 315/225
Burpee Box Jump, 24/20 - games standards.

2.  Odd Object/Movement
Tabata Stone Shoulders - you choose the weights.

3.  Rowing
5x300m, 1 minute rest

4.  Accessory Work
2x20 Weighted Sit ups

2014 OPEN ATHLETES
1.  Metcon
10.9.8.7.6.5.4.3.2.1 reps for time of:
Deadlift, 255/175
Burpee Box Jump, 24/20 - games standards.

2.  Skills
AMRAP 5 of:  30 unbroken Double Unders

Lindy Wall, 2013 Games Athletes.


CFNE does "Haiyan"

65 comments:

  1. Seriously the most epic competition outside of the games is on tap in January.

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  2. Congrats to Ben & Heather on the great new baby news!

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  3. 1) Forgot that it was Burpee BJ's and just did BJ's... No use even posting time then...

    3) Turned Row session into another metcon.

    5RFT:
    Row 300m
    Burpees 10
    Had to get the burpees in somewhere...

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  4. Pretty embarrassed to even post today. body was on an all out throw down battle royal ever single rep today. Sunday yet?
    1. 11:33
    2. don't have
    3. 59 sec 59 sec 1:02 1:02
    4. Done
    have to take the good days with the bad and hope you are better tomorrow for it. yall train hard today. boom


    ReplyDelete
    Replies
    1. I'm feeling all the same J.
      One fatigued body.
      But bring on tomorrow so we can deserve Sundays rest...

      Delete
    2. That battle royal was between my body and brain which kept yelling at me to just quit.

      Delete
  5. 1. Metcon- 6:41, this was a slow plodding pace until I found a rhythm to cycle the BBJ towards the end of the round of 15.

    2. Odd Object/Movement- We just got one shipped here, soon.

    3. Rowing- 58, 59, 58, 57, 56

    4. Accessory Work- Done with 1.5 pood KB

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    Replies
    1. That's good moving this late in the week. great job bud.

      Delete
  6. Open:
    1) 9:30 - BBJ were slowly, couldn't jump over what has cost me a lot of time
    2) 8 + 10 reps, failed two attempts

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  7. Open
    1)10:10 Box jumps= slow, burpees= even slower. Burpees+ Box Jumps = quick sand! I am determined to get more efficient at both these movements. Putting them together should do the trick. Well played Sir

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  8. Regionals.

    1) 8.52
    2) 51 reps with a 97# kb. Didn't use the handle.
    3) done at .54/.55/.55/.56/.56
    4) done with 72#.

    Today was rough felt like I was in a swimming pool trying to do the Deadlifts and burpee box jumps. Could feel the last few days especially yesterday.

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  9. OPEN + weighted sit-ups
    1) Metcon: 9:28 Rx.
    2) 9 rounds. Messed up once.
    3) 2 x 20 weighted sit-ups with 45# plate.

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  10. OPEN
    ... feeling "skittery" this morning but regardless ...
    1. Metcon - 10:53 Rx
    2. DU AMRAP 5 - 10 sets

    ... ECC is going to be epic.

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  11. BECCA!

    one helluva comp you guys are going to have out there!

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  12. 1) 12:00 RX. Slow and steady...but it was heavy ;-)
    2) Used a 80 lbs medball
    3) 0,59-0,59-0,57-0,59-1,01
    4) Done with a 45 pound dumbell

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  13. Reg

    1) 9:22 Rx. Felt very slow

    2) Done with 96lb stone (4-5 reps each interval)

    3) Done. All between 54 and 56 seconds. Had Fran arms afterwards...

    4) Did 2 x 20 GHD wall ball sit ups to switch it up and 2 x 15 reverse hypers for recovery

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  14. Reg
    1) 9:04- broke too early on the dls
    2) used 50# slamball
    3) done - avg 1:10
    4) done

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  15. 1. Metcon - 9:50

    2. Odd Object/Movement - Didn't do this.

    3. Rowing - 54, 58, 59, 60, 59

    4. Accessory Work - Did 2x20 anchored hollow situps here.

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  16. This comment has been removed by the author.

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  17. 2014 REGIONAL & GAMES ATHLETES
    1. Metcon
    21-15-9 reps for time of:
    Deadlift, 315/225
    Burpee Box Jump, 24/20 - games standards.
    9:48. Very happy with this,
    2. Odd Object/Movement
    Tabata Stone Shoulders - you choose the weights.-Don't have these. My odd object movement for the day is to split wood for this winter storm coming in.

    3. Rowing
    5x300m, 1 minute rest-54.5s,56.6s,56.9s,56.9s,56.9. Not sure how I got the last three to be the exact same times.

    4. Accessory Work
    2x20 Weighted Sit ups-Done with 1.5pood

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  18. Open:
    8:22... Holy balls that sucked, and those BBJ caught up fast

    Did 10 rounds of dubs UB...forearms failed on rep 28 of set 11 at 4:57... How Merle haggard is that

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  19. 1) 9:09
    2) 93# stone (couldn't drop the 142# inside)
    3) all 59s finishes.
    4) 2x20 banded sit-ups

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  20. Open:
    1) 10:11
    2) 2 sets of 30, hit 28/29 a few times and didn't quite get the last rep.

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  21. Open.

    1. 11:27. BBJ sucked balls!
    2: 9 rounds.

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  22. Open/Masters 43:

    1) 11:39, did all DL's unbroken except round 8 and 9, it was the BBJ that were hard to find a good rhythm for
    2) 2 rounds than broke my skip rope, will try again tomorrow

    ReplyDelete
  23. Open:
    1. 9:24 @135# Yesterday was a heavy day for me and nearly killed me, so I decided to scale way back and go as fast as possible. It definitely made it more "fun".
    2. 5 sets (I should have gotten more! I got hung up around 20-25 a bunch of times)

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  24. Open
    1) 9:04
    2) 10 rnds + 25. missed once

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  25. Open
    1. 8:54
    2. 6 rds - missed 2x's (28/25)

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  26. 1. metcon: 7:20 same deal as J. Pace, found a good stroke on burp box jumps. felt good on deads tho, 11-10, 5-5-5, 9.

    2. did med ball throws instead. no stones.

    3. row: :56,:57,:56, :55, :52

    4. 2x20 sit ups with 50#

    did the 5 min amrap of 30 ub double unders for practice on that goat.

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  27. Open
    1) 7:25 - unbroken on everything. Good pacing - just have to keep working that met con. Gotta get burpees faster without heart rate going through the roof.
    2) 11 rounds and failed on #28 of round 12. 4 rds straight out of the gate. Felt awesome!

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  28. Open
    1. 11:08. Goat city. High rep DL and box jumps are terrible for me. Glad to put in the work.

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    Replies
    1. 2. 1st attempt - 4 rds + 6 failed sets. A bunch of failed sets in the 20's. Wasn't happy with this, changed ropes (slightly heavier) and made a 2nd attempt a few minutes later. 6 rds, only one failed set at the end. Still need work on endurance at double unders.

      Delete
    2. Go work bro....way to go back after the du's!
      I felt the same way w annie

      Delete
  29. Open/masters 47

    1) 8:20 @175. All unbroken could have gone a little heavier.

    2) 8 rounds and missed once. Had 20 seconds to spare at the end but knew I couldn't get another done in time. Du are getting better!!!

    ReplyDelete
  30. Reg:

    Had a 6hr drive home today, that wasnt to kind to my glutes!

    1. ~10:00 Deads were 15/6, 5/5/5, 4/3/2. Just did the burpees wayyyy to slow
    2. Did Strict PHSPU and PHS holds
    3. all right at 60sec. Quads cramped pretty good
    4.

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  31. Warmed up with amrap 5 dus: 6
    1. 11:46, couldn't maintain sets of 5 after 21s. Mostly singles after. Thought id be faster on BBJs. No pep.
    2. no stone. Did pHSPU emom from yest. 8" deficit. No strict. 3 3 3 1 1 2 0 2 2 1
    3. Acces to rower this evening: 56.1 55.0 55.8 56.3 56.5 felt good on legs
    4. With 70# kb

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  32. Open Master
    1. 8:42 155# DL
    2. 8 sets of DUs

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  33. was feeling yesterdays work today

    1) 9:02 RX broke my deadlifts up a ton this is a big goat should have been faster disappointed. But plenty of room to improve

    2) First time using a atlas stone ever we only have a 70 pounder right now got 6 stone to shoulders each round these were actually kind of fun looking into getting a heavier stone mold to mess around with these.

    3) Rowing splits 56,59,58,59,58 These were not fun after deadlifts but done and on to the next one.

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  34. Regionals
    Only had time to do the metcon today. Graduated college and that took up most of the day!
    7:49 rx

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  35. Open

    1.) DNF, super tight back had to call it

    2.) 7rds, lots of trip ups today!

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  36. Open

    Metcon: 11:25 @ 225
    DUs: wanted 10, that was lofty since I only got 4! Screwed up in the 21-30 range at least 6 times. ah well. next time.

    ReplyDelete
  37. Open
    1) 10:16 Rx
    2) 2 rds - this sucked. My DU's have never felt that bad

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  38. 1. Did the open metcon today. Our whole box was doing it, so I hopped in there. 10.55. Not my workout today. 2 movements that just aren't great for me.

    2. Did Tabata KB snatch with a 70. Got 44 total.

    3. Done. Splits were between 56-58.

    4. Done with 2 36# KBs.

    Threw in some OTM power cleans with my wife. Which was awesome.

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  39. Open
    1. 16:15
    2. Broke my rope as soon as I started

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  40. Reg.
    1. Metcon : 8:11 rx
    2. No stones, subbed zercher axle deadlifts from the knee @ 135 ... Trying to simulate that front loading and low pull. I actually really liked these.
    3. :55, : 58, :1:00 , :59 , :1:02
    4. 2 x 20 sit-ups with 70#db .. hit some back extensions here as well just wanted to get some Aux work in.

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  41. Masters 46
    2014 OPEN ATHLETES ( total mind F$&k at 7's and 6's)
    1. Metcon
    10.9.8.7.6.5.4.3.2.1 reps for time of: 11:45 rx
    Deadlift, 255/175
    Burpee Box Jump, 24/20

    2. Skills
    AMRAP 5 of: 30 unbroken Double Unders (5 sets)

    ReplyDelete
  42. Open
    1. 12:46 RX
    2. 8 rds... Screwed up one round at 18. Had 15 secs left and didn't got for round 9 bc not enough time

    ReplyDelete
  43. Open
    1. 9:23@225 super tight back so deads were slow
    2. 1 I was having a bad du day.

    ReplyDelete
  44. Did the regional WOD with DL @ 155: 7:21. BBJ were hard to get a good rhythm on.
    No atlas stones so I used a 50lb med ball and did ground to over the shoulder 6-10 per round.
    Double unders 10 rounds misses on 22 on the 11th round. Finally getting efficient at these.

    ReplyDelete
  45. Open Program
    1) 10:23 (215#) - feeling about 90% in my recovery from a back issue. Hoping to be back to 100% strength wise in a week or so. This was my first attempt at a CompWOD in 3.5 weeks, so I'm happy.
    2) 8 rds - very pleased!

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  46. Forgot to post. Almost took the day off , had work stuff all day but.squeezed it in even though I was exhausted.
    1. 14:14 actually not mad about this. Form was solid all the way through, recorded myself. Definitely rested to much but I just wanted to put some work in.
    2. Don't have so did 100# DB ground to shoulder. Didn't time just did 50 alternating every 5
    3. About 0:59 each time
    4. Did GHD instead evening group was using the floor space.

    Also did the handstand pushups from the other day, got to a 7" deficit

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  47. Open
    1. 17:50. Hate deadlifts - went unbroken, slow, with long rest before picking up the barbell.
    2. Didn't do DU - will do another day.

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  48. Open
    1) 11:58. a slow plodding pace but only broke up the round of 9 deadlifts
    2) 3... got 30 on 3 of the first 4 attempts then couldn't do it again...

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  49. Reg.
    1. Metcon : 14:10 @ 185 (.. still don't understand how I can clean 185 without irritating my back but then DL's automatically kill me. Will definitely be watching more videos and working on form to improve these)
    2. Skipped
    3. All 1:15 splits
    4. 2 x 20 sit-ups with 55#db

    ReplyDelete
  50. Cliff Lewis 49 Open
    1. 7:52 Rx
    2. 9 rounds

    ReplyDelete