2012 and 2013 Games Athlete from the North West.
2014 REGIONAL & GAMES ATHLETES
1. Pulls
3x3 Good Mornings
3x3 Good Mornings
2. Odd Object/Movement
3 RFT:
20 1-Arm DB OHS (10 left arm then 10 right arm) - you choose the weight
2 Rope Climbs (1 legless + 1 regular)
3. Metcon
5 RFT:
9 BJ, 30/24 - games standards
6 Deficit HSPU - you choose the deficit
3 Hang Power Cleans, 225/155
4. Core Work
5x10 2-arm Ring Extensions.
2014 OPEN ATHLETES
1. Metcon
5 RFT:
12 BJ, 30/24 - games standards
9 HSPU
6 Power Cleans, 185/135
5 RFT:
12 BJ, 30/24 - games standards
9 HSPU
6 Power Cleans, 185/135
2. Skills
EMOMx14
Odd: 3-5 Squat Therapy
Even: Max unbroken Muscle ups
EMOMx14
Odd: 3-5 Squat Therapy
Even: Max unbroken Muscle ups
Three-time Games Athlete and North East Competitor...
Can I get an explanation on ring extensions? Gracias.
ReplyDeleteYoutube
Deletejustin allen is the north central region, fyi
ReplyDelete2014 REGIONAL & GAMES ATHLETES
ReplyDelete1. Pulls
3x3 Good Mornings-165,175,185lbs
2. Odd Object/Movement
3 RFT: 6:03. KB OHS at 53lbs, and both rope climbs were legless(Short ceiling)
20 1-Arm DB OHS (10 left arm then 10 right arm) - you choose the weight
2 Rope Climbs (1 legless + 1 regular)
3. Metcon
5 RFT: 8:25
9 BJ, 30/24 - games standards
6 Deficit HSPU - you choose the deficit 5"
3 Hang Power Cleans, 225/155 Did 205lbs here.
4. Core Work-Done
5x10 2-arm Ring Extensions.
Solid day overall!
Life git in the way of yesterdays training so kind of a combo hodgepodge today
ReplyDelete12 emom snatch at 205# missed a couple just got lazy with my tech.
2. 5rft bj,hspu,pc
7" deficit
6:53
3. 20 ring ext. done
4. 5 min rope climb amrap
1 legless + 1 regular
10 rounds
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ReplyDeleteAnyone near troy Ohio? Looking for a place to train next week where I can keep following the programming. Thanks
ReplyDeleteI'm from Portsmouth Ohio (farther South), but Practice Crossfit in Troy Ohio is a great gym. I'm not sure what their open gym schedule is, but I'd dfefinitely give them a visit.
Delete1) 185, 205, 225
ReplyDelete2) 6:43 with 53lb kb
3) 13ish... all strict HPSU with 4" deficit. Major goat
4) Done.
My wife and I will be traveling to Uganda for the next two weeks, so this will be my last post of 2013. Taking my jump rope, rings, and some bands for travel wods!
ReplyDeleteRegionals:
1) 185 across
2) 5:45 w/ 55# db
3) 15:15 w/ 12" (last 2 rounds changed to 9")
4) done
5) yesterday's lever emom
6) 1:40/0:20 x 9 rnds row from Tuesday - 3900m total
Merry Christmas, happy holidays, and happy New Year to everyone. See you all in 2014.
Safe travels!!!! You and Aimee are gonna love it!!!
DeleteSafe travels!
ReplyDeleteSafe travels!
ReplyDeleteRegionals.
ReplyDelete1) 155/176/198
2) done with 44# kb. Really highlights my overhead flexibility issues.
3) 12.54
Today was one of those days. Not sure why but just wasn't quite in it today. Good practice on some weaknesses of mine.
1. 135# Across
ReplyDelete2. 6:02 with 50# DB
3. 8:28; 45+25 plates deficit
4. Done (Midline trashed after levers yesterday)
OPEN
ReplyDelete1. 13:15 Rx (PCs were definately the gate keeper)
2. EMOM 14
Odd - Squat Therapy - 5/round
Even - UB MU - 5/4/5/4/4/4/4 (30 reps)
3. EMOM 10
Odd - Front Lever (humbling)
Even - Back Lever (encouraging at least compared to the above)
... last day of work - 16 days off ahead - have to blow the dust off the home gym so I'm not breaking apart when I back at it on the 6th - Merry Christmas CWOD Crew.
Will be MIA posting this weekend because competing in a partner competition!!
ReplyDeleteFirst wod tonight, three tomorrow, and one Sunday!
Will be back for the holiday week!
Open:
ReplyDelete1) Metcon: 6:47 Rx. Rebounded all box jumps. HSPU unbroken. Dropped every clean except last round unbroken.
2) EMOM 14:
Odd: 3 squat therapy. (Pathetic)
Even: unbroken muscle ups: 9, 6, 5, 5, 5, 5, 4
Smoking time! That's awesome!
DeleteThanks bud.
DeleteRegionals:
ReplyDelete1) 185 across
2) 5:00
3) Done! BUT I did it lika a team metcon with my friend instead. 10 Rounds. I go, you go...
4) DONE. :-)
Reg:
ReplyDeleteHeaded home to Minnesota from Fla this morning. Had a 30 minute window to get what I could in.
1. 185, 195, & 205
2.
3. 10:44 with 7" Strict HSPU (stricts are a big GOAT). HPCs and BJs felt good.
4.
Packing a barbell and some plates, planning on doing something every hour on the hour or something like that!
13:45RX
ReplyDelete1. coming back this afternoon
ReplyDelete2. 4:32ish... all climbs with leg assistance
3. 10:42... 34" box, 6" deficit
4. coming back this afternoon
Open
ReplyDelete1)13:35 Not pleased as nothing felt good today. Legs are need in some recovery, had no drive in the clean. But nonetheless fun woding with Jon and company, he killed it!
2) Will do tomorrow AM before work
Open/Masters 43
ReplyDelete1) 15:42, everything felt slow and heavy, 30 " box jumps are still new
2) 14 x OTM squat therapy, max pull-ups (it is freezing rain here, the rings are outside)
1. 135
ReplyDelete2. 53#kb + towel pull ups
3. 7:17 11" deficit 225#
4. Done
2014 Regional & Games:
ReplyDelete1. 95#, 135#, 155#.
2. 7:31. No rope so I subbed 5 Ring MU's. 20 1-Arm OH Squats (35#). This is very very awkward for me.
3. 12:54. Roughly 30" box, roughly 8" Deficit, and 225#.
4. Done.
good morning: 135# across
ReplyDeletemetcons:
1. 6:37 (70# db) this was fun.
2. 6:48 rx (6" deficit, really focused on doing the hspu unbroken and did.)
accessory: done
Open
ReplyDelete1.) 7:34...felt good only wish I went singles sooner on cleans. Bounded all bj with 2-3 misses. Hspu unbroken
1. 3x3 good mornings at 195
ReplyDelete2. 7:15 with 70# DB , messing around with the 100's after, next time for sure
3. 9" deficit ... 7:33
4. 5x 10 done
Regionals
ReplyDeleteFirst metcon should be called: Andrews Goats For Time
9:07 w/ 30# db
Metcon 2
RX'D
13:48
Open
ReplyDelete1. 10:43 @155# A little heavy, but manageable. I think my form was decent. Bounded all box jumps for the first time at 30" (with a few misses). For some reasons, box jumps are quickly becoming a favorite/strength. Hopefully my knees agree tomorrow. All HSPU unbroken. Also did my first one-handed handstand. Unfortunately, no one to take a pic.
2.
Even = 4 squat therapy
Odd = Strict pull-ups 8, 6, 4, 4, 4, 4, 4
Snatch 7 emom
ReplyDelete155pd
Squat clean jerk 12 emom
205 across
Metcon 8:50
9 bj 30"
6 hspu
3 cleans 185
3rft 4:30
ReplyDelete35 kb ohs 20 reps
10 t2b
Open/Masters 47
ReplyDelete1) 11:25. 6 hspu and 155 PC.
2) done only got 1 mu per round. Worked on rocking back on the way down.
Open Masters
ReplyDeleteMetcon rep scheme scaled to
12 24" BJ
9 HSPU
3 PC 135#
14:45
1. 3x3 GM @135#
ReplyDelete2. 5:09 (50# DB)
3. 8:28 (5.5" deficit, 185# on HPC)
Open
ReplyDelete1) 17:06 first 2 rounds 185# last 3 rounds 165#. Instead of scaling the weight I should have scaled to 6 HSPU
2) Did 5 Squat Therapy and subbed 12 Abmat sit ups instead of MU. Shoulder was tight.
Stopped in here http://www.crossfitacademik.com/
ReplyDeletefor a wod today...
10-9-8-7-6-5-4-3-2-1
Deadlifts at 175 and burpee box jumps--- 14:00 (All pretty and felt easier than usual)
then max sets of 20 unbroken DU's in ten minutes-- did 20 sets
After class, in the back corner I did3 rounds of 20 one OHS @ 20# and 2 rope climbs
followed by 50 TTB and 30 2'' deficit HSPU's (broken up in sets of 5)
1. 195 Across.
ReplyDelete2. Skipped. No rope at home.
3. 12:36. P-HSPU with a 6" deficit. I suck at those. Realllllly bad.
4. Done.
Instead of the OHS and rope climb, I did some Air Dyne intervals. New least favorite, suckiest workout, 30 Cals OT2M. I went for 14 minutes because that's all I had, next time I'll go for 20 if my quads don't fall off.
Open
ReplyDelete1. 9:36- hspu got me- went UB on cleans
2. OTMx14- odd: sqt therapy -5
Even: 25 du's /7 T2B
1: did push press work.....1X5@ 165/ 1X5 @ 195/ 1X6 @ 220
ReplyDelete2: 4:05...used 2p KB....heaviest dumbbell not being used was 55.
3: 7:27 RX with 45 and 35lb VTX plate on each side.
4: done
Open
ReplyDelete1) 13:32 @ 165#. Started and completed the first round at 185#...just got too heavy and had to drop weight. Went UB on BJ & HSPU
2) 5 sqt therapy - 6/4/4/4/4/4/4 = 30 MU
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ReplyDeleteOpen:
ReplyDelete8:51 rx'd. Rebounded all box jumps. Did HSPU's strict and UB. PC went 3's then 3 singles.
1. 185# across
ReplyDelete2. 7:30, 53# kb + sub 10 strict towel pullups
3. 10:38 @ 7" plate deficit. Last set of dHSPU was very broken, everything else unbroken.
4. done
4.
Metcon
ReplyDeleteRegional
7:09 8"deficit
Back squat
10x3 @245 stayed light due to time
Core work
Done. Did some on knees early rds from feet.
Open
ReplyDelete1. 10:22 with 115#
2. 11 total muscle ups.
Open
ReplyDelete1) 8:46
2) Odd: 5
Even: 5 across scaled with black band
2014 OPEN ATHLETES
ReplyDelete1. Metcon
5 RFT: 13:23
12 BJ, 30/24 - games standards
9 HSPU (modified)
6 Power Cleans, 185
Open:
ReplyDelete9:19... Just need to speed up overall, was certainly beat today and took this one easier than I should have.
1) 145-155-155 these are feeling better
ReplyDelete2) 7:58 with 45# KB. Did 4 12ft legless instead
3) 20:02, 8" deficit. All box jumps rebounding and all HSPU unbroken. Finished first two rounds in 3 minutes, and my Cleans were fried after that. Got interrupted briefly in between round 4 & 5, allowed me to recover and get moving. Definitely need to work on heavy power Cleans when fatigued because I feel apart.
4) done
OPEN
ReplyDelete1) 8:22 RX
Rebounded box jumps but rested at the top. HSPU strict and unbroken. Happy
2) Done, MU, 9-4-4-5-4-3-3
"1. Pulls - 3x3 Good Mornings - 185#
ReplyDelete2. Odd Object/Movement - 5:35 @ 45#DB
3. Metcon - 9:36 @ 12"" deficit
4. Core Work - 3x10 Done here.
Open
ReplyDelete1) I got interrupted halfway through by a phone call from my wife. Continued from where I left off. was 2:15-2:45/rnd so probably a little over 10 minutes?
2) MU - 3,2,2,2,2,2,3
Open Program
ReplyDelete1) 12:48 - subbed 6+6 strict KB press at 55 lbs for HSPU since no place to kick up in my garage. Probably tougher for me than 9 HSPU. Cleans all singles but moved relatively quickly.
2) Did this on a different day.
Cliff Lewis 49 Open
ReplyDelete1) 9:58
2) Had to shop
Cliff Lewis 49 Open
ReplyDelete1) 9:58
2) Had to shop
Open
ReplyDelete1 did regional Metcon 9:07 8" deficit
2 5 rounds of 5 unbroken Muscle ups stopped Muscle ups due to elbow pain from comp
DNF
ReplyDeleteme sentí muy mal del estomago