Sunday, December 22, 2013

Monday 12.23.13


2014 REGIONAL & GAMES ATHLETES
1.  Front Squat
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

83 comments:

  1. Replies
    1. Hey guys - good news. I saw (over the weekend) that there will be a stream via flocasts.com

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  2. Amazing! I am checking flights and tickets!

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  3. And I was joking about that...
    Ok Ben, not only are u the best coach
    , but you kinda know how to organise a comp!!!
    Very awesomely well done on this one!!!!!

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  4. 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.

    Front 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!

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    Replies
    1. I'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.

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  5. Anyone remembers the date we have to compare to?

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  6. 1) 355lb (+10 lb PR)

    2) DNF due to severe lower trap pain on the second round of FS.

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  7. Open
    1) 180 (10# PR)
    2) 6:46 (scaled to 95# FS)

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  8. 1. 275#
    2. 5:24
    Had some extra time so did about 45 mins of mobility

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  9. 1) #250... #20 PR!!

    2) 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!

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    Replies
    1. Nice Josh - that's a big PR! I hope I can report something similar later on...

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    2. Thanks 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! :)

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    3. Damn. 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.

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  10. Open
    1 - 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

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  11. Regionals.

    1) 334 (4# pr)
    2) 4.27 (4 sec pr)

    Nothing big but two pr's I'll take it.

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  12. 1. 325# (10lb PR)
    2. 4:04 (5sec PR from Sept)

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  13. Regionals:

    5'8"/180/43

    1. 310 lbs. 5 lbs. PR.
    2. 4:06 Rx. 0:39 PR.

    Great day today!

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    Replies
    1. Great job Mike!! It was impressive watching you crush the devil's scruff!

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  14. OPEN

    1) 315#
    5# off PR.

    2) 3:27 RX
    Pretty happy with that!

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  15. 1)315
    2) 4:15 never done it before but everything unbroken

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  16. 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.

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  17. First of all big thanks to Coach Been for the programming! Loving it

    1) 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.

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    Replies
    1. Ben! Hate posting from my phone but have meetings all morning.

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  18. 1. 325#, 30# pr from last 1rm
    2. 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.

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  19. Open

    1) 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 :-)

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  20. 1. FS : 385# , tied my p.r. Went for 395 and it just buried me. Very happy with this though.

    2. Metcon: 3:38 rx

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  21. Master open:
    Fs: no time : 3 kids at home w tummy bug- not a lot of sleep at the Marshall's.
    Scorpion bowl: 7:20 rx, pr

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  22. Regionals:
    1. 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

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  23. Open

    1) 275..missed PR BY 25#..NOT feeling it today

    2) 10:16

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  24. Regionals:
    1.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.

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  25. Regionals; Masters

    1RM 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!

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  26. Open:
    1. 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

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  27. 1. 1rm: 385#, jumped from that to 405# like a dumb ass.

    2. "satan's whiskers" 3:07 rx.

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  28. Regionals
    1RM Front Squat
    385#

    Metcon RX'D
    6:10
    Not satisfied

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  29. Doing what I can with body weight wods. Did Saturday's gymnastics wod:

    160 - 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!

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    Replies
    1. Then
      AMRAP 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

      Delete
  30. Open

    1.) #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.

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  31. Open/Masters 47

    1) 260 PR.

    2) 6:51 used 135.

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  32. Open
    1. 320# (15# pr)
    2. 5:05- 7 sec slower w elevated r.rows

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  33. 1. 290. 5# PR all time, #25 since we started with this program after the games.

    2. Did our gyms "12 days of Crossfit-mas" workout with a class. Fun one.

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    Replies
    1. Just saw tomorrows. I'm now pissed I did this today.

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  34. Open
    1. 425# 20# PR. Been stuck at 405 for almost 2 years.
    2. 5:47

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  35. open
    1) 305#. Had more in me but my gym doesn't have power right now and I was losing light quick.
    2) 4:33

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  36. Regionals
    1. 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.

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  37. Open
    1) 275# tied PR
    2) 6:49 Rx - 1:03 slower than last time..... real frustrating

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  38. 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

    1) 335 (10# under pr)

    2) subbed ring dips for burpees 7:24 (leg endurance was not there for sure)

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  39. Open
    1) 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

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  40. Open
    285#PR front squat
    WOD "satans whiskers"
    6:26 135#

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  41. I haven't been doing my part in posting but I have been a dedicated follower.

    It'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!! =)

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  42. Front squat was with a 16" box under me. Left knee doesnt allow full dept on squats

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  43. Regionals:

    1) 250# Front Squat PR! 25# PR
    2) Metcon in 6:26 (very slow, need to get back to pushing myself)

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  44. Open

    FS - 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

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  45. Masters 46
    2014 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

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  46. 1. PR'd 295# on 1RM front squat

    2. "Satan's Whiskers" : 4:46

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  47. 265 on FS. Failed 275. Trying to get strength back.

    4:03 on metcon.

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  48. 1. 10 pound PR! 320
    2. 32 second PR. 4:31 rx. Everything unbroken. Just need to get faster on burpees. Simply limited to motor here.

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  49. Regionals

    1. 340 15# PR
    2. 3:26
    Had a blast doing this with my girl. Could've moved a little faster. Quads blew up!

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  50. Open Program
    1) 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.

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  51. Open
    1) 315 10 LB PR
    2) 4:44 1:14 sec PR

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  52. Regionals
    1. 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

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  53. open

    1) 135#, 185#, 205#, 215# my last PR was 185#

    2) 12:20

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  54. Open
    1. 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!

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  55. Cliff Lewis Masters 49
    1. 285#
    2. Satan's Whiskers 3:40 Rx

    ReplyDelete