Jono.
2014 REGIONAL & GAMES ATHLETES
1. Pulls
3x3 Good Morning
3x3 Good Morning
2. Metcon
21-15-9
Row For Calories
Power Clean, 135/95
3. Odd Objects/Movements
200m Sled Drag for time - Bodyweight
4. Accessory Work
3x30 Reverse hypers - you choose the weight.
2014 OPEN ATHLETES
1. Metcon
21-15-9
Row For Calories
Power Clean, 135/95
21-15-9
Row For Calories
Power Clean, 135/95
2. Skills
Work on Pistols for 10 minutes
Work on Pistols for 10 minutes
Had today off and all day to act like a professional CrossFitter. Pretty fun.
ReplyDelete1. Pulls
3x3 Good Morning- 135-185-225
2. Metcon
21-15-9
Row For Calories
Power Clean, 135/95- 4:35, mostly unbroken on the cleans, large sets, grip fatigued more than anything, row was nice recovery from the cleans.
3. Odd Objects/Movements
200m Sled Drag for time - I have no idea how far I drug the sled but it was fun, somewhere between 150 and 250. 1:53
4. Accessory Work
3x30 Reverse hypers - No reverse hyper
Awesome time!
DeleteRegional bound brotha!
DeleteMan and I thought I was moving fast...WRONG! haha way to kill it as always dude!
DeleteALL
DeleteThoughts on scaling/subbing the Reverse Hyper.
While any different stimulus will be useful--especially if it differs form the norm--the Reverse Hyper gives use a big variance benefit because it teaches open-chain hip extension.
So in things like the deadlift, hip extension, band pull throughs, etc. might be similar in movement pattern they don't provide the exact stimulus of the reverse hyper. The RH adds benefit in teaching us control between spine and pelvis when the feet are not connected to the ground, it also can add decompression and traction to the spine in a lightly loaded and an unloaded environment--something we could all benefit from because we are under load so often.
One thing to look at is the "hug-a-twinkie"
http://www.youtube.com/watch?v=ZV-wohF15hM
Keep in mind we want to AVOID bringing the feet ABOVE the torso on the way up and swinging wildly. Reps not weight here is the key.
well said as always Mr. Hobart…
DeleteOpen:
ReplyDelete1) 6:41
2 done
1. 235#
ReplyDelete2. 4:53 unbroken. dang rower
3. Done
4. Don't have one.
better than I thought after yesterday's crush session. pace your a beast. I was chasing that time hard this morning. me and the erg don't get along. ha. good job bud.
This comment has been removed by the author.
ReplyDeleteMETCON
ReplyDeleteTime - 5:12 Rx
Cleans felt so heavy today , body wiped out from yesterday, felt lethargic
Pulls
3x3 @ 60kg
took it easy today on volume, want to be able to crush it tomorrow.
Open.
ReplyDelete1. 8:09...Rowing killed my legs...Clean is not my strongest side.
2. Did OTMx10, 10 alternating pistols.
Awesome time Jeremy!
ReplyDelete1) 185 across
2) 5:30
3) 2:25 @ 185#
4) 20# - walked into the gym this morning to see a brand new reverse hyper. Great timing!
Godzilla results - 9:15ish. Reached failure a few times on hspus. A little disappointed, but the positives I will take away from the challenge are successfully completing 225 snatches mid wod and the fact that a year ago I couldn't even kip hspus and now 13" hspus are in my Crossfit vocab! Thanks for the challenge Ben!
Dude, just finishing is awesome but 9 mins? Awesome work bro.
DeleteHell yeah man, that workout would take me 2 days. Actually, it'll take me a year because I can't do the HSPU. Epic work man.
DeleteNice bro, just completing that wod is amazing!!
DeleteBack from vacation and feeling it. I was still able to get some work in at CrossFit Unmatched in central Florida. Not to the normal capacity though.
ReplyDeleteI also came home to learn that my training partner that I started this journey on comp WOD with had to change his scheduling a bit. I also had to do it not to long ago. Family always comes first, it will be a struggle not having him to push with. Time to get ready for January.
1) used 155#. Really tried to keep just a slight bend in the knee. Hamstring flexability issues.
2) 5:07
3) 4:54
4) done
1. Pulls
ReplyDelete3x3 Good Morning
@ 200 lbs across
2. Metcon
21-15-9
Row For Calories
Power Clean, 135/95
5:48 RX. Was to tired to push myself hard today, and a bit sore as well ;-)
3. Odd Objects/Movements
200m Sled Drag for time - Bodyweight
DONE. Walked 200 m in a circle inside so it went a little bit slower. Not for time
4. Accessory Work
3x30 Reverse hypers - you choose the weight.
No time. Had to go home..
1) 205 220 235
ReplyDelete2) 5 min flat
3) Done no weight added.
1) 135/155/165
ReplyDelete2) 5:59
3) skipped the drag and did 20 min emom odd 3 unbroken mu's/even 10 pistols
4 ) no reverse hyper, did 3x15 weighted back extensions (25# plate)
Open
ReplyDelete1. 7:05
2. Done
Regionals:
ReplyDelete1) 135, 185 and 205
2) 5:44 blah
3) did sled pull with Mr. P (Pace)
4) none
1) Kept it light with 135 across since back/shoulder issue is still healing up
ReplyDelete2) 5:00... broke up cleans too much
3) 200m'ish prowler push on field turf with BW... no idea on time
4) only had time for 2 x 15 @ 140lb
OPEN
ReplyDelete1. Metcon - 6:45 Rx
2. Snatch/Pistol Mashup (OTM16)
Odd - "halting snatch" from yesterday - 95/95/105/105/115/115/125/125
Even - 4 pistol/side alternating
Regionals:
ReplyDelete5'8"/180/43
1. 135-165-185. Felt good, but had no desire to push it.
2. 5:36. I actually felt like I had flames shooting out of my glutes. Ouch.
3. No sled so I did about 250 meters (up and back style) of prowler pushes with 190 lbs. So much booty pain.
4. We actually have a reverse hyper at our gym that is usually used as a resting spot for our gym's sound system (our iPhones) and dust. Today the damn thing was in serious use by our in house strong man "Big Mike". So I skipped.
5. Worked on yesterday's HSPU work. Didn't do it on the minute, but worked up to a 9" deficit.
1. 135 across. Always see your guys big numbers on these, always impressed
ReplyDelete2. 6:57, burns us!
3. 3" of solid ice on the road outside my house, did it but took so long time didn't matter. Was fun
4. Held 25# dB in legs and did on a GHD. Best sub I have
METCON
ReplyDelete4:32
1. 165 across. Went high bar and deep as possible.
ReplyDelete2. 6:02 on the Air Dyne. My legs were a little more smoked than I was expecting. Had to break up the 21s into 3 set. 15 into 2. I can usually go unbroken on the 21s but today was just rough.
3. 4:31. #210 on the speed.
4. No reverse hyper, but went with some Terminators! Saw Speal doing them on his instagram and thought it sounded like a grandiose idea.
Master Open:
ReplyDelete9:14 rx
Pistol practice, done
Du practice
Open...
ReplyDelete4:44, had the goal of 4:30 on this one but my forearms wouldn't let me get there... Great burner
Worked on pistols and did some squat work
Nice work on the metcon man!
Delete2014 REGIONAL & GAMES ATHLETES
ReplyDelete1. Pulls
3x3 Good Morning-195lbs across. Getting more comfortable with this movement.
2. Metcon-5:42. Grip killer.
21-15-9
Row For Calories
Power Clean, 135/95
3. Odd Objects/Movements
200m Sled Drag for time - Bodyweight-Don't have a sled. The only problem with a garage gym.
4. Accessory Work
3x30 Reverse hypers - you choose the weight.-Don't have this either, but I did quite a few GHD Hip Extensions.
Open/Masters
ReplyDeletePull: worked on snatch pulls, went to 155
Metcon: 5:50, forearm burn!
OTM x 10: even: 10 pistol squats (5 aside), odd: 5 HSPU (weakness of mine)
Open
ReplyDeleteMetCon: 5:37
Pistols: Swapped rep for rep with my training partner for the first 3 or 4 minutes. Then swapped every two reps on the 10 second mark. I actually like these for some odd reason.
3 sets of weighted GHD extensions (25#)
Open
ReplyDelete1. 8:36 - burpees for row
2. Done
1-went light 145
ReplyDelete2- 4:43
3- did hspu from yesterday up to 10inch deficit
1. 185# 205# 225#
ReplyDelete2. 3:59 on AirDyne. Unbroken 21s and 9s, 15 was set of 9+6. Happy with this after yesterdays shitshow. Transitions on AirDyne def faster than a rower though.
3. Did yesterdays HSPU EMOM10. Only did a few strict. Worked up to 6" deficit off of paralletts.
4. done.
1. Done
ReplyDelete2. Metcon 4:11
3. Done. In the rain. At 220#. Felt way better than 400m for sure gaha
4. Done with a band and on a ghd, don't have a reverse hyper at our box. YET.
Open
ReplyDelete1). 4:57, my neck is bothering me a bit
Open
ReplyDelete1). 4:57, my neck is bothering me a bit
Felt sluggish today
ReplyDelete1) Goodmornings all done at 245, might have been going a bit too low/have my knees too bent. Have only done these a few times before
2) Metcon done 5mins flat, got lazy on my rowing I think really wanted under 5
3) we don't have a great straight away in our gym so pushed the prowler at 195 down and back 40m for 5 rds 2:54
4) Don't have a reverse hyper so instead did 6x15 of GHR
Open
ReplyDelete1. 4:19- broke 1x in 15's
2. 4 pistols OTMX10
3. worked 3position snatch - worked up to 185#
Guess who is back?!?!? :)
ReplyDelete1. 6:41
2. Did omem 8 pistols for 10 min
Welcome back Deb!
DeleteThanks! I was always following along, just a few days behind. This semester of grad school was a doozy! :)
DeleteThis is my first time posting in about 2 months. I fractured a rib and starting to work out again. Will have to do some scaling of some movements for awhile.
ReplyDeleteOpen
1) 5:38 did lunges instead of power cleans
2) 6 pistols OTM for 10 minutes
Glad it have you back.
DeleteOpen
ReplyDelete1. 6:42
2. OTM x 10
10 alternating pistols
Open
ReplyDelete1) 11:10 Rx i dont have rower so i sub for a run the power clean i felt hevy so i did sets of 5
Done emon 2 each side whit band
ReplyDeleteOpen
ReplyDelete1) 5:02
2) swapped pistols with Monarch. Boom!
Added in a little hip ext accessory work.
Open
ReplyDelete1. "Rough Seas" 6:49. Subbed burpees for rows. Man felt lethargic and beat down today. Barbell felt heavy, hands hurting. Barbara taking her toll. Still got it done.
2. Mixed in HSPUs with pistols. OTM10- Odd: 8 pistols with 35# KB, alternating. Even: 4 strict deficit HSPU on 9" parallettes. Failed during last set of hspu.. Definitely have improved.
Good mornings: worked up to 180
ReplyDeleteMetCon: didn't have a rower so did burpees instead 21-15-9
Rx power cleans (135)
8:10
Reverse hypers 3x30
Good to see y'all postin brotha!!
DeleteMasters Men 46
ReplyDelete2014 OPEN ATHLETES
1. Metcon 6:58 RX
21-15-9
Row For Calories
Power Clean, 135/95
Workout partner wanted to do some back squatting
2,) 10 RM back squat (255)
Where are all the women??? Haha I follow this programming and always read the comments but I never post
ReplyDeleteJust answered your own question... ;)
Deletehaha - there are not many of us. But, post! I was off the radar for a bit because of grad school and being a few days behind. But -- you HAVE to post!!
DeleteOpen
ReplyDelete1. 9:18 RX
2. Done
Open
ReplyDelete1. 95-115-135 for good mornings
2. 5:47 rx
finished with some ghr 3x5
Metcon: 5:01
ReplyDelete1. 95
ReplyDelete2. 5:09 Rx
3. Done, did not time. Felt much better than full lipson test.
4. No Hyper available
1. good mornings- 95
ReplyDelete2. metcon- 8:13 Rx
3. BW sled pull- 6:20
4. No hyper, subbed weighted back extensions (10#, 15#, 15#)
Open:
ReplyDelete1. Metcon - 8:30
2. Pistol work - done. Got a couple of pistols with a 35# KB. Overhead with 15lb bar. They got worse, haven't practiced them much lately.
1. 135-155-155
ReplyDelete2. 5:07
3. 2:46
4. Did a makeshift reverse hyper on ghd.
Been traveling this week, so I'm off schedule
ReplyDeleteDid Thursdays 5x7 back squat at 190
Row/clean metcon: 6:51
Open
ReplyDelete1 5:51
2 Worked up to a max weighted pistol at 70# each leg
H
ReplyDelete1. 100/110/120kg (dodgy 2nd rep)
ReplyDelete2. WOD: 5:07
Went out hard on the rower and burnt out 21's unbroken 15 (shocking) 9's unbroken
3. @ 85kg 5:22min
4. No reverse hyper :(
Cliff Lewis 49 Open
ReplyDelete1. 5:13 Rx
2. Did10 on the minute for 7 minutes and called it good.