Craig Kenney
2014 REGIONAL & GAMES ATHLETES
1. Snatch Complex
Snatch Deadlift + Snatch - work up to a heavy set.
Snatch Deadlift + Snatch - work up to a heavy set.
2. Clean and Jerk Complex
5 sets of: 2 Squat Cleans + 2 Jerks
3. Back Squats
4x10 reps across
4. Gymnastic Benchmark
Max Distance unbroken Handstand Walk
5. Metcon
3 RFT:
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 - games standards
15 OHS, 135/95
2014 OPEN ATHLETES
1. Metcon
3 RFT:
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 - games standards
15 OHS, 135/95
3 RFT:
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 - games standards
15 OHS, 135/95
2. Clean and Jerk Complex
5 sets of: 2 Squat Cleans + 2 Jerks
3. Back Squats
10RM
Godzilla in 7:52.
Welcome to the Competitors Competition Craig.
Craig- BEAST
ReplyDeleteThat's impressive. MANIMAL
ReplyDeleteDefinitely impressive!!! Wish my snatch wasnt so weak so I could attempt this!
ReplyDeleteI want to say a massive THANKS! I've been following competitors wod for about 4 months .... I've loved the programming. Yesterday I competed in a local comp ... And felt so strong and fit ... All thanks to your great programming!
ReplyDeleteI want to say a massive THANKS! I've been following competitors wod for about 4 months .... I've loved the programming. Yesterday I competed in a local comp ... And felt so strong and fit ... All thanks to your great programming!
ReplyDeleteOpen:
ReplyDelete1. Metcon. 17:44 rxd
2. Up to 195
3. Worked up to 245
Open
ReplyDeleteTest day at box .. So started with Grace RX - 5:21
Metcon 19:16
Scaled press to 30kg and OHS 20kg (shoulders blown)
Need lots of work.
Taking another rest day.
ReplyDeleteTired, just tired.
I feel you bro, cns fatigue from the dl and mu's.
DeleteYup those damn Mu's at 230lb aint fun haha
DeleteAnd Murph really drained me.
Glad I'm not the only guy feeling it.
Feeling little less guilty ;)
1. 215#
ReplyDelete2. 225#
handstand walk 51 feet
metcon 13:43
Regionals.
ReplyDelete1) 165
2) 209
3) 254 across
4) approximately 20'
5) 15.03. Took too much rest between exercises.
So funny story. About 3 reps into my third set of squats I went down and in the bottom of the squat I heard a popping noise. Turned out it was my shorts ripping. Ended up with a big hole in my shorts and had to finish my wod with my sweat pants on to keep from giving the whole gym a show. That was a first.
2014 REGIONAL & GAMES ATHLETES
ReplyDelete1. Snatch Complex
Snatch Deadlift + Snatch - work up to a heavy set.-170lbs. 185lbs is my PR. Struggled a little on this today.
2. Clean and Jerk Complex
5 sets of: 2 Squat Cleans + 2 Jerks-185,205,215,215,225lbs. Jerks a little sloppy. Cleans were good.
3. Back Squats
4x10 reps across-235lbs
4. Gymnastic Benchmark
Max Distance unbroken Handstand Walk-About 20ft. Gymnastic skills are improving!
5. Metcon
3 RFT: 16:00. My O.H.S goat showed here massively. If it weren't for that I would have had a great time.
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 - games standards
15 OHS, 135/95
I'm going to be honest, i'm pretty new to this site. Is there a specific point where i need to start? Or, should I just hop in with the days?
ReplyDeleteWelcome. best programming you will find and stick with it and you will make huge gains. read the faq as to which program to follow. then jump right in with whatever day you start. scale where you need to scale and crush it. enjoy.
DeleteOpen.
ReplyDeleteWhat a shitty day......
1. 24:46. Struggled with the ohs, weight got on my toes, could not find a good rhytm...The rest was easy....
2. 135/155/165/175
3. 220.
Having to break this into two sessions due to morning time constraints now
ReplyDelete1) 185
2) 135/185/205/225/245
3) 315 across
Reg.
ReplyDelete1) 225lb (PR is 235)
2) 315lb (No jerks, shoulder is bit funky... 2 rep PR)
Squats and metcon this evening. I've been following for about a month after switching from the Outlaw Way for over a year and my olympic lifts are definitely more consistent and metcons have improved tremendously. Thanks Ben!
I saw you switch over about the same time as I did. I'm in the same boat....metcons have improved considerably. My mechanics are ok, but need to work strength more. Raw lifts are weak.
DeleteOpen:
ReplyDelete1) first rd was 15, last two rds were 10 = 13:47... that's the bad, the good is that I got three rds of 10 unbroken on OHS! Finding progress!
2) 155, 165, 175, 185, 195
All felt good, strong... really felt my shoulders @ 195!!
3) 225 was previous, attempted 235 and got it... attempted 245 and got that. Prob could have gotten 255 but decided to stop with a very successful 20lb PR!! Squat is progessing nicely, I really appreciate this programming!!
Regionals
ReplyDelete1. 175#
2. 225/225/230/245/265
3. 265/225/245/245 CNS rebeled against me today. haha! These felt really heavy. wtf?
4. 20m
4.14:54rx OHS!! Like Tommy A. said - felt horrible. The rest was pretty good.
M/36/175#/5´10"
This comment has been removed by the author.
ReplyDeleteOpen/Masters 43
ReplyDeleteMetcon: 19:38, way slower than I hoped for, the OHS got really nasty
Squat cleans and jerks: 185, than had to finish with 165 as form went bad
10 rep back squat: 245
Did the level 1 cert in Toronto on the weekend, which was awesome, amazing to see the great instructors, like Julie Foucher and Austin Malleo working out in the breaks, very inspirational!
It's nice to see someone following this that's in my general area, I'm about 2 hours east of Toronto.
DeleteOpen
ReplyDelete1. 11:01 65#
2. 105, 115, 125, 125, 130#
3. 165#
1. Gulie 18:49 RX
ReplyDelete2. 125 (jerk is not feeling awesome.)
3. 165
1) 235
ReplyDelete2) 255
3) up to 365 - feels good to squat again!!
4) 50ft.
5) PM session if I can
Planning to do Godzilla next week after a good week of squatting. Legs are weak still after my groin pull!
ReplyDeleteRegionals: 6'2"/32yo/190/M
ReplyDelete1) 215....felt weak on this today. Missed 225 forward...weird
2) 255....felt ok...but legs tired from all the weekend stuff....10K on TG + Murph...and normal weekend prog.
3) 265....legs again...this should have been way higher
4) 26'.....couldn't stay solid, this is shorter than warm up HS walk distance...oh well.
MetCon: 12:04RX....ouch...1st rnd unb/all else 8/7 except box jumps unb...no rest between movements.
Regionals:
ReplyDelete1) 175
2) 225
3) 225 across
4) skipped
5) 17mins
Open master:
ReplyDelete1. 11:56 @ 65
2. 85, 95, 105, 110, 115
3. 155
Open
ReplyDelete13:20... Slow OHS
C/J up to 145
BS: 185
Open
ReplyDelete1. 15:04
2. 185, 195, 205, 215, 225
Delete3. 325. Pr is 335... Felt weak today.
Open...
ReplyDeleteGot my ass handed to me today. Kudos to my training compadre brooks for destroying this one.
Very humbling but good to get these once in a while to stay hungry... Finished in an overly broken 13:50
Thanks Ben for kicking my ass and making me a better xfitter!
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDelete1) 8:58 (my lungs are still burning...!)
Will do the other stuff a little later
Open
ReplyDeleteWod 13:14 Rx
Back Squat 275x10
Open
ReplyDelete1) 21:20, OHS got very sloppy.
2) 135/140/145/150/160, kept it lighter today. Need to work on consistently getting full depth in the squat.
3) 225
Regionals
ReplyDelete1) 150
2) 105, 105, 120, 125, 130 (all squat jerks.. for some reason kept shooting it forward so had to keep it light)
3) 105, 115, 125, 135
4) a little under 40ft
5) 15:55 (1st rd Rx then had to go to push ups and front squats... wrists haven't gotten used to all this work yet)
my snatch and CJ 1 RM were only 20# apart pre injury... Snatches feel back to normal but I'm still feeling "off" on the CJ
DeleteSnatch Complex:255
ReplyDeleteClean & Jerk Complex:
205/225/225/245/275
Will have to do the rest this evening. Got called back to work, but felt strong today.
Snatch Complex:255
ReplyDeleteClean & Jerk Complex:
205/225/225/245/275
Will have to do the rest this evening. Got called back to work, but felt strong today.
Open
ReplyDelete1. 11:20- my shoulders let me swing on the bar today! Ab's are still beat up from saturday
2. Worked up to 225 & then ran out of time
3. Will make up
1. snatch complex: 245#
ReplyDelete2. clean complex: 225# across, tryin to find vertical.
3. back squat: 315 across
4. max distance hs walk: 84ft.
5. metcon: 16:00
No excuse, just sucked it up today with a shitty attitude. thank God tomorrow's a new day.
1. 195#
ReplyDelete2. 195# 205# 215# 225# 225#
3. 265# 275# 285# 295#
4. 8'8", slowly but surely
5. 14:05, wheels came off last round. over 5:30 to do 3rd rnd. Haven't felt that crappy in a WOD for a few weeks.
1. 145# ... felt off today but matched my snatch PR
ReplyDelete2. 165# acrossx5 sets
3. 205# acros
4. missed this and will do it tomorrow
5. 7:58 all unbroken except las round if TTB (10/5)
my god cheryl. you're an animal.
DeleteHoly wow, lol!!! Insane cheryl!!!!
DeleteRegionals:
ReplyDelete1. Snatch Deadlift + Snatch - worked up to 135#
2. 5 sets of: 2 Squat Cleans + 2 Jerks @ 155# (done after WOD)
3. Back Squats
4x10 reps across @ 165# (did this after the WOD, legs were exhausted)
4. Max Distance unbroken Handstand Walk
About 15 feet
5. Metcon
Time: 12:41min
Reg:
ReplyDelete1. 225
2. 245, 265, 275, 285, 295(fail-missed 1st jerk)
3. Did Wendler Back Squats
4. Went length of gym (~40ft) three times
5. Lower back locked up something terrible. Did 2Rounds in 8:34, finished in about 15:30. Did the PP unbroken though...small victories...
OPEN + Max Dist. HS Walk
ReplyDelete1) Metcon: 13:03 Rx. Right shoulder started slipping around in the socket. Freaked me out but probly didn't slow me down any.
2) Clean and Jerk Complex: 255# across.
3) Back Squat 10 RM: Did 12 reps at 315#. Too chicken to add weight and go for 10.
4) Max dist HS walk: 78 feet.
First day of program.
ReplyDeleteOpen
1) worked movements (few goats)
2) worked up to 195#
3) 275# x 10
IM all in until the open.
1. Snatch Complex
ReplyDeleteSnatch Deadlift + Snatch - work up to a heavy set.
2. Clean and Jerk Complex
5 sets of: 2 Squat Cleans + 2 Jerks
When doing these movements are we supposed to be going touch and go or are we allowed to drop the weights during the set? Ex. snatch dl, carry weight down, tap floor, and back up OR snatch dl, drop, then re set and snatch
If it's a complex, you touch n go
DeleteAwesome- thanks!
DeleteOpen Master
ReplyDelete1. 65# 7:49
2. 95-115#
3. 155#
Open
ReplyDelete1. 19:30, 115#
2. 135, 185, 190, 195, 200 - Felt really good, struggled on last complex
First day to this program. Have been doing my box's normal class wods for two years now without recording results (minus named/heroes), deciding to start following a competitive program. Question is - do you guys use any kind of iPhone/iPad/Android or PC apps to record your workouts? Thanks in advance, and thanks for this free resource!
ReplyDelete4) 30 feet
ReplyDelete5) 12:44, this was a pretty good one for me
Open
ReplyDelete1) 11:52
2) Worked up to 225 but missed the second jerk. My shoulders were smoked
3) 295
Open
ReplyDelete1. 15:37
2. 185/195/205/215/225
3. 255#
Reg:
ReplyDeleteWent completely out of order - 5, 2, 3, 4, 1.
1.) 95#.
2.) 125#-135#
3.) 175#
4.) About 12 feet. Keep getting stuck in one place.
5.) 18:40. Started Rx and then shifted between 75 & 85#.
Open
ReplyDelete1) 13:26 @ 115# - went unbroken on my last set of OHS! Really pumped about this. Thanks to my teammates for cheering me on.
2) 135/155/165/175/185 - really happy about this
3) 205#
Open/masters 47
ReplyDelete1). 11:58. 10 ttb, 95 pp, 65 ohs.
2) 145-145-165-165-175.
3) 215. Could have done 225
Masters 46
ReplyDelete2014 OPEN ATHLETES
1. Metcon
3 RFT: (19:08)
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 - games standards
15 OHS, 135/95 (95)
2. Clean and Jerk Complex
5 sets of: 2 Squat Cleans + 2 Jerks 165lbs
3. Back Squats
10RM 245 lbs
Open
ReplyDelete1. 31:24. I didn't think I was going to be able to finish rx'd after the first round but I did, so I am happy with this score.
2. 135/135/145/165/165
3. 165
Open
ReplyDelete1. 13:55 @115 oh squats are getting better
2. worked up to 195
3. 255 I think I had another 20lbs in me
all in all a good day since the conditioning had 2 of my goats in it
1. up to 225 with no misses (really happy with that- trying to be consistent)
ReplyDelete2. 225-245-255-275-295(failed jerk)
3. 4x10 back squat : 3 sets @ 345, 1 set @ 325
4. 25 feet
5. metcon: 10:31 rx - felt strong and wind was good.
2014 Regional & Games:
ReplyDelete1. 155#
2. 135#, 155#, 165#, 185#, 185#
3. 225#. Legs felt beat up and weak today, probably could have went heavier.
4. 41ft.
5. 17:59. Had to scale the weight after my 8th OH Squat of my first round. Scaled to 95#.
Open
ReplyDelete1- 36:34 rx. Ridiculous. OHS weak
2- 105#. Felt avg
3- 135 first, then did 145
1.10:28 115# 10 ttb
ReplyDelete2. 225 225 245 275 285 missed last jerk
3. 225/10 225/10 245/10 265/10 275/10
Didn't know where my squat numbers were so I kept going! I should of did small sets and hit one big set but my legs felt great so I kept going.
Regional:
ReplyDeleteAM
1. Snatch dead + Snatch - 235
Just missed 240 five different times.
2. 2 squats and 2 (push) jerks - 255 across
3. Skipped squats cause I was taking on Godzilla later.
4. MAX unbroken HS Walk - 136 ft. Can almost walk better on my hands than feet..
PM - GODZILLA - 7:57
Tough one. Heavy loads for me but I got it done. Felt really good about that.
http://www.youtube.com/watch?v=kS9IqyxujM4
TnG Snatch with 225! lol Great Job man! You Crushed it!
DeleteOpen:
ReplyDeleteMetcon - 15:17
C&J complex - worked up to 100kg
OPEN:
ReplyDelete10:41 rx'd- all t2b ub, push press 10/5, box jumps ub, OH squats 10/5 and ub on last set. Today was a good day.
In the middle of a Hatch cycle so have been laying off the oly lifts and squats. Feeling much stronger and metcons continue to improve also.
Nice work man! Hatch cycle? May I ask where you are from?
DeleteOPEN
ReplyDelete1. Metcon - 15:25 Rx
2. Clean Complex - 165/175/185/195/205
3. Backsquat 10RM - 275#
Open
ReplyDelete1. Metcon - 22:21 with 105# barbell. Toes to bar unbroken (easiest part), box jumps unbroken but slow, push presses 10-5, 9-6, 9-6, overhead squats all by 5 with very long breaks...
2. Hatch squats, week 5 day 1.
155 snatch complex which is my body weight
ReplyDelete165 clean an jerk. Had a bad jerk day
Squat 185 across
MetCon did 95# in a time of 15.24
1. 115
Delete2. 95-135
3. Baby steps... 3 feet tops
4. 105-150
5. 16:03 Rx
Only time for Metcon 10:02.
ReplyDeleteOPEN
ReplyDelete1) 9:45rx
open
ReplyDelete1) 28:50 push press 135 las primeras 2 rd la tercera baje a 95lbs
los OHS escale a 95lbs estuve muyyyy lento
2) clean and jerk
Delete95lbs-105-115-125-135
3) back squat
10RM 135lbs a lo mejor pude subir un poco mas
Open
ReplyDelete1-11:19
2-worked up to 225
3- 305 5lb PR
Open
ReplyDelete15:13
2 cleans, 1 push jerk + 1 split jerk
90, 100, 110, 110, 110kg
1. Snatch Complex- 155 (matched my PR)
ReplyDelete2. Clean and Jerk@ 195
3. Back Squats - 215
4. Handstand Walk - 3ft 4in (i found a new goat, yay goats!)
5. Metcon - 1 rnd rx, 2nd & 3rd @ 115 - 17:48