2014 REGIONAL & GAMES ATHLETES
1. Front Squat
1RM
2. Metcon
"Satan's Whiskers"
3RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees
1RM
2. Metcon
"Satan's Whiskers"
3RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees
2014 OPEN ATHLETES
1. Front Squat
1RM
2. Metcon
"Satan's Whiskers"
3RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees
1RM
2. Metcon
"Satan's Whiskers"
3RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees
Live Feed.
ReplyDeleteHey guys - good news. I saw (over the weekend) that there will be a stream via flocasts.com
DeleteYessssssss
DeleteAmazing! I am checking flights and tickets!
ReplyDeleteAnd I was joking about that...
ReplyDeleteOk Ben, not only are u the best coach
, but you kinda know how to organise a comp!!!
Very awesomely well done on this one!!!!!
Man the highs and lows of one session. Going to take this one in context and move on. Seriously jet lagged and running on about 3 or so hours of sleep.
ReplyDeleteFront squat- surprised myself on this one, hit 350 (5 lb pr), 360 ( 15 lb pr) and 370 (25 lb pr) apparently jetlag spares strength.
Metcon- jetlag does not spare cardio, there was not enough air in the building, felt like garbage. Everything broken except first round. 5:52 (1 min slower than pr). Got better today!
bounce back brotha!
DeleteI'm good, it usually takes a couple days to get things back in order. Happy about the PR FS, I kind of expected the shit show with the metcon.
DeleteAnyone remembers the date we have to compare to?
ReplyDeleteI think it was September 3rd
Delete1) 355lb (+10 lb PR)
ReplyDelete2) DNF due to severe lower trap pain on the second round of FS.
Open
ReplyDelete1) 180 (10# PR)
2) 6:46 (scaled to 95# FS)
1. 275#
ReplyDelete2. 5:24
Had some extra time so did about 45 mins of mobility
1) #250... #20 PR!!
ReplyDelete2) 6:58... can't remember when I did this last but I'm pretty sure I did a little better. Burpees slowed me down, getting better at moving bigger weight though!
Nice Josh - that's a big PR! I hope I can report something similar later on...
DeleteThanks Jon... its been a while since I tried a 1RM FS, the closest was a 2RM in which I did #235 which was my previous 1RM, so I was expecting something good! :)
DeleteDamn. I got greedy! I set a 15# PR - felt good and decided to go for 25, but failed. Still a good day. Thanks for the push.
DeleteOpen
ReplyDelete1 - 305# First time 1RM since tearing my piriformis a few months back. Down by 50# since beginning of year, but gotta start somewhere!
2 - 3:44 unbroken
Regionals.
ReplyDelete1) 334 (4# pr)
2) 4.27 (4 sec pr)
Nothing big but two pr's I'll take it.
1. 325# (10lb PR)
ReplyDelete2. 4:04 (5sec PR from Sept)
Regionals:
ReplyDelete5'8"/180/43
1. 310 lbs. 5 lbs. PR.
2. 4:06 Rx. 0:39 PR.
Great day today!
Great job Mike!! It was impressive watching you crush the devil's scruff!
DeleteThanks Josh!
DeleteOPEN
ReplyDelete1) 315#
5# off PR.
2) 3:27 RX
Pretty happy with that!
Previous time: 4:04
Delete1)315
ReplyDelete2) 4:15 never done it before but everything unbroken
1. 170# PR
ReplyDelete2. 5:10 Rx
Under 5mi . clock messed up. must be the 30 degree weather I had to wod in. either way under 5 is a pr. ill take it.
ReplyDeleteDude, 85 and sunny in Brandon today.
DeleteFirst of all big thanks to Coach Been for the programming! Loving it
ReplyDelete1) 250, 5# PR. Came up easier than expected. Not easy, just easier, so tried 260 and core gave up on me half way.
2) 7:09 , PR by 3:04! I am by no means a regional hopeful, I just enjoy the extra work since I am at the gym twice a day. Very excited about this! Still can't butterfly C2B with any consistency some days I get nice strings others like today I abandon them after one try because it's so off. Front squats UB and flew through burpees.
Ben! Hate posting from my phone but have meetings all morning.
Delete1. 325#, 30# pr from last 1rm
ReplyDelete2. 5:04, 2:06 PR from Sept 3rd. C2b much better than last time but long limbs make them awkward to string together. Getting there.
Open
ReplyDelete1) 275# 1RM FS
2) 4:59 - First time doing this WOD. Felt like crap from the first rep. No pop in me today and nothing really felt like moving. Typical after a big week and then a day off. I'll take a sub 5 min but know I've got more in me than that. Lesson... never take a day off? Haha :-)
1. FS : 385# , tied my p.r. Went for 395 and it just buried me. Very happy with this though.
ReplyDelete2. Metcon: 3:38 rx
Master open:
ReplyDeleteFs: no time : 3 kids at home w tummy bug- not a lot of sleep at the Marshall's.
Scorpion bowl: 7:20 rx, pr
Regionals:
ReplyDelete1. Front Squat
1RM @ 215# (5# PR, went for 225# almost had, just need to commit)
2. Metcon
Time: 5:57min, felt so slow didn't give er today
Open
ReplyDelete1) 275..missed PR BY 25#..NOT feeling it today
2) 10:16
Open
ReplyDelete1. 305# (5# PR)
2. 4:28
Regionals:
ReplyDelete1.Front Squat 1RM: 275lbs! 30lb PR!.
2.Worked up to a heavy single snatch: 175lbs
3.Worked up to a heavy single C+J: 235lbs. Felt solid.
4.Satan's Whiskers: 5:45. 1 Minute PR from last time!
I love being out of school for Christmas and being able to take my time.
Regionals; Masters
ReplyDelete1RM Front Squat - 300 lbs (last time I maxed out on front squat was about a year ago at 260 lbs)
Metcon: 4:35
Starting to feel almost normal after over a week of dealing with a cold virus. Big pain in the arse!
Open:
ReplyDelete1. 215# 1 RM Front Squat - 15# PR. Tried 225# but failed.
2. Satan's Whiskers: 8:29 @135# As usual, the C2B killed me. Getting better, but clearly still need work!
5'10"/174/37
1. 1rm: 385#, jumped from that to 405# like a dumb ass.
ReplyDelete2. "satan's whiskers" 3:07 rx.
september 3rd when we did this i got 4:30
DeletePR
Nice job Dex!
DeleteThanks bud
DeleteStellar time!
DeleteRegionals
ReplyDelete1RM Front Squat
385#
Metcon RX'D
6:10
Not satisfied
Doing what I can with body weight wods. Did Saturday's gymnastics wod:
ReplyDelete160 - 120 - 80 DUs
80 - 60 - 40 air squats
40 - 30 - 20 HR push-ups
18:42. Wow, feeling the last couple days of reckless eating and drinking! Good to get the blood moving. A little bummed I missed out on the 1RM front squat!
Then
DeleteAMRAP 12:
Odd - 6 strict hspu
Even - 6 Tiger jumps
"Tiger jumps" are something I used to practice in martial arts as a youth. I haven't seen it incorporated in Crossfit but I think it is worthy. All hip action, kind of like a kip. Give it a shot!
http://www.youtube.com/watch?v=zukAzgIwU4w
Open
ReplyDelete1.) #325, jumped to #340 and failed 2x...PR is #335
2.) 3:22, PR is 3:03....frustrating but some days it's just not there.
Still a sick time man...
DeleteThanks brotha you to! Awesome improvement
DeleteOpen/Masters 47
ReplyDelete1) 260 PR.
2) 6:51 used 135.
Open
ReplyDelete1. 320# (15# pr)
2. 5:05- 7 sec slower w elevated r.rows
1. 290. 5# PR all time, #25 since we started with this program after the games.
ReplyDelete2. Did our gyms "12 days of Crossfit-mas" workout with a class. Fun one.
Just saw tomorrows. I'm now pissed I did this today.
DeleteOpen
ReplyDelete1. 425# 20# PR. Been stuck at 405 for almost 2 years.
2. 5:47
FS: 365
ReplyDeleteConditioning: 3:57 RX
open
ReplyDelete1) 305#. Had more in me but my gym doesn't have power right now and I was losing light quick.
2) 4:33
Regionals
ReplyDelete1. 300# 15lb PR
2. 4:04 RXd
5'6'' 155lbs
Not sure if I should do the regionals or open program. I like volume and my goal is to make regionals this year. Love this programming and I'm looking forward to the next 2months before the open.
Open
ReplyDelete1) 275# tied PR
2) 6:49 Rx - 1:03 slower than last time..... real frustrating
Been out for a week, but back on, have to modify a little for a while though. Found out last monday that what I thought was my soleus bothering me for the past 2 - 3 months is actually a stress fracture in my fibula, so I took off of doing any lower body work at all last week until I could get in with the ortho today. Went today and he gave me the go ahead to lift, just no running or jumping til it's healed up. Needless to say a week off legs Def did not do them good, lol
ReplyDelete1) 335 (10# under pr)
2) subbed ring dips for burpees 7:24 (leg endurance was not there for sure)
Open
ReplyDelete1) 225# - current PR is 245#. Failed 245# x2. Legs were shot... I PRd by 20# on my 1RM OHS yesterday @ 195#. Got 205# to the bottom...just couldn't stand.
2) 5:27 @ 155#. 14 sec PR
Open
ReplyDelete215# pr
6:16 115#
Open
ReplyDelete285#PR front squat
WOD "satans whiskers"
6:26 135#
I haven't been doing my part in posting but I have been a dedicated follower.
ReplyDeleteIt's awesome to see everyone improving and I can't thank Coach enough for putting this together for all of us to follow!
1) I Front Squatted my Previous Back Squat 1RM today (300#)
2) Improved my Satans Whiskers time from 10:47 in September to 7:56 today
Looking forward to that live stream!! =)
Front squat was with a 16" box under me. Left knee doesnt allow full dept on squats
ReplyDeleteOpen:
ReplyDelete1RM FS 330
WOD: 6:30 Rx
Regionals:
ReplyDelete1) 250# Front Squat PR! 25# PR
2) Metcon in 6:26 (very slow, need to get back to pushing myself)
425 FS
ReplyDelete6:34 RX
Open
ReplyDeleteFS - 130kg. failed 140kg which is normally pretty routine. disappointing
2) Satan's - 7:12 broke PU's 7-3 and 6-4. FS unbroken, burpees slow
Masters 46
ReplyDelete2014 OPEN ATHLETES
1. Front Squat
1RM #240
2. Metcon
"Satan's Whiskers"
3RFT: 7:05
10 C2B
10 Front Squats, 165/115
10 Burpees
Disappointed with metcon 2nd set of FS got me bad hand positions on bar added the next two.
3.) Row 30/30 8 rds
1177 (154 avg)
4.) EMOM 10
2 split jerks #165
1. PR'd 295# on 1RM front squat
ReplyDelete2. "Satan's Whiskers" : 4:46
265 on FS. Failed 275. Trying to get strength back.
ReplyDelete4:03 on metcon.
1. 10 pound PR! 320
ReplyDelete2. 32 second PR. 4:31 rx. Everything unbroken. Just need to get faster on burpees. Simply limited to motor here.
Regionals
ReplyDelete1. 340 15# PR
2. 3:26
Had a blast doing this with my girl. Could've moved a little faster. Quads blew up!
Open Program
ReplyDelete1) 265, didn't try for PR, just trying to get confidence in my low back again. This actually felt good. True PR is 310.
2) Modified bc can't do C2B in garage. Did 3x 10 pull-ups, 10 front squats, 10 burpees, 10 T2B - 7:52. Really felt good, confidence in low back is really getting there. Pretty similar to last time, when I got 5:09 as Rxd.
Open
ReplyDelete1) 315 10 LB PR
2) 4:44 1:14 sec PR
Regionals
ReplyDelete1. FS: 150kg/330lbs
- 3kg/7lb PR But felt loads easier than my old PR
2. WOD: 4:09
- paced this a bit, should have at least attacked the last round and maybe cut 10sec off
open
ReplyDelete1) 135#, 185#, 205#, 215# my last PR was 185#
2) 12:20
Open
ReplyDelete1. 185# (not a PR) :(
2. Satan's Wiskers 6:04 Rx (wish I would have recorded it the last time I did it in Sept...damn!
Cliff Lewis Masters 49
ReplyDelete1. 285#
2. Satan's Whiskers 3:40 Rx