Friday, December 13, 2013

Saturday 12.14.13



2014 REGIONAL & GAMES ATHLETES
1.  Barbell
EMOMx20
Odd:  10 Front squats + 20 Double unders - from a rack.
Even:  10 Bench Press + 20 Double unders

2.  Gymnastics
5 RFT:
5 Muscle ups
5 Deficit HSPU - you choose the height.

3.  Airdyne
2 mins for Max Calories

2014 OPEN ATHLETES
For time:
Teams of 3:
One athlete works at a time:
Row 1500m (switch every 250m)
75 Hang Power Snatches, 75/55
75 Thrusters, 75/55
75 Hang Power Snatches, 75/55
Row 1500m (switch every 250m)


37 comments:

  1. 1) EMOM×20
    Started Front Squats @ 175 and ended up @
    115.
    Banch press staarted at 135 ended @ 115.
    Tougher than expected.

    2) My two biggest goats all in one. Took long :)

    3) Rowed 1000m

    ReplyDelete
  2. Well I think that was one of the best ways to wake up!

    OTM x 10 = Squat Snatch @ 165
    EMOM x 20:
    Even = Front Squats @ 150 (R1-5) / 135 (R6-10)
    Odd = Bench @ 115 (R1-5) / 95 (R6-10)

    Will do the rest later on...

    ReplyDelete
  3. Open-
    1. Redo from thursday- i did it wrong last time 225/185/135/95- missed 6 total reps, hit all 225/95
    2. Partner- 18:53- clayton & i (1400m - 350m at a time
    3. 5 rds- 5 hspu 5", 5 s.qts 245#
    9:46

    ReplyDelete
  4. Did some make up work due to a really busy end of the week.
    Clean and Jerk
    EMOMx12
    First 3 minutes: 4 Clean and Jerks, 225/155
    Second 3 minutes: 6 Clean and Jerks, 185/135
    Third 3 minutes: 8 Clean and Jerks, 135/95
    Final 3 Minutes: 10 Clean and Jerks, 95/65
    DONE! Happy with Results

    Snatch Skills
    EMOMx10
    3 Squat Snatches - something that feels comfortable and fast.
    155x4, 165x4, 175x2

    Gymnastics
    5 RFT:
    5 Muscle ups
    5 Deficit HSPU - you choose the height 12.5"
    7:27

    ReplyDelete
  5. Open/Masters 47

    1) 19:13 Rx. Teamed with Matt Heacock and Rich Heverly.

    Also did some squat clean work.

    Also did 5 RFT 1 mu 5 hspu. Didn't look at clock when I was done...I'm an idiot.

    ReplyDelete
  6. Clean and Jerk
    EMOMx12
    First 3 minutes: 4 Clean and Jerks, Heavy as possible
    Second 3 minutes: 6 Clean and Jerks, Heavy
    Third 3 minutes: 8 Clean and Jerks, Moderate
    Final 3 Minutes: 10 Clean and Jerks, light

    1) @ 185# 2/2/2
    2) @ 155# 4/4/4
    3) @ 135# 6/4/4
    4) @ 95# 0/10/10

    - Went a little heavier and scaled back on reps. Trying to build that strength.

    2014 OPEN ATHLETES
    For time:
    Teams of 3:
    One athlete works at a time:
    Row 1500m (switch every 250m)
    75 Hang Power Snatches, 75/55
    75 Thrusters, 75/55
    75 Hang Power Snatches, 75/55
    Row 1500m (switch every 250m)

    * Team of 2 with Bus. Each rowed 350m x 2 (1400m). Completed Rx reps and weight. Time: 18:53

    2. Gymnastics
    5 RFT:
    5 Muscle ups
    5 Deficit HSPU - you choose the height. @ 8.5" deficit

    Time: 12:30

    First time doing that much of a deficit. Wags gave me some great pointers.

    ReplyDelete
  7. Masters 46
    2014 OPEN ATHLETES
    For time: (20:58) jay,tanner, me
    Teams of 3:
    One athlete works at a time:
    Row 1500m (switch every 250m)
    75 Hang Power Snatches, 75/55
    75 Thrusters, 75/55
    75 Hang Power Snatches, 75/55
    Row 1500m (switch every 250m)

    2.). 5 min EMOM
    Bench 165 (10,10,7,5,5)
    10 min EMOM
    5 - FS #135 ( focused on form)

    ReplyDelete
  8. Open
    1) Did the C&J EMOM
    First 3 minutes: 4 C&J 135#
    Second 3 minutes: 6 C&J 115#
    Third 3 minutes: 8 C&J 95#
    Last 3 Minutes: 10 C&J 75#

    Felt good first time back doing clean & Jerks went unbroken all rounds only missed the first set of 10 C&J round

    2) did 5 rounds for time of 50' overhead lunge with 45# plate and 21 Burpees. Didn't want to overdo it with shoulder. 12:46

    ReplyDelete
  9. did the open wod with my husband today - we shared a 75# bar. tried to split the reps in sets of 10. no timer. just hit it as quick as possible while the kiddos were entertained with a Christmas show.

    ReplyDelete
  10. I'm just starting and will be training two days behind. Are the cleans from Thursday full or power? Thanks in advance.

    ReplyDelete
  11. Regionals:
    1) EMOM x 20: odd-10 front squats + 20 DU. Even: 10 bench press + 20 DU
    Front squats: 155, 155, 155, 135, 135, 135, 115, 115, 115, 115.
    Bench press: 155, 155, 155, 135, 135, 135, 115, 115, 115, 115.
    2) 5 rounds for time:
    5 muscle ups and 5 deficit HSPU (13 inches)
    11:44. Kip wasn't working well on the HSPU
    3) 2 minutes for max calories on rower (no air dyne): 48

    ReplyDelete
  12. 2-man partner version:
    1000m row
    50 hps
    50 thrusters
    50 hps
    1000m row

    16:40 rx, definitely harder with a 1:1 work rest ratio, I think.

    ReplyDelete
  13. Regionals:
    1) Used 135 for both for all minutes. Bench got extremely tough at the end. Almost made it, but had to finish the last 7 DU after the 20th minute.Got called into work and couldnt finish the rest. Kudos to people who can handle 25 muscle ups after that terror to the chest.

    ReplyDelete
  14. 1. 20 min emom:
    front squat: 185#(this wasnt that smart)
    bench: 155#(also, not that smart haha)

    2. metcon: 6:56(2 rounds with a 7inch deficit, last 3 off a 45# plate because im a vagina)

    3. airdyne 2min: 60 cal

    ReplyDelete
  15. Open
    1- Did with my Wife and did power snatches instead of hang power snatch by accident Time 20:08

    ReplyDelete
  16. 2014 REGIONAL & GAMES ATHLETES
    Threw in a 3RM hang clean to see where I stand for this competition I am in next month. Got 225lbs.
    1. Barbell
    EMOMx20
    Odd: 10 Front squats + 20 Double unders - from a rack. Only have one rack. So I took these from the ground. 105lbs.
    Even: 10 Bench Press + 20 Double unders-95lbs.

    2. Gymnastics
    5 RFT:11:19. This felt good.
    5 Muscle ups
    5 Deficit HSPU - you choose the height.-5" deficit.

    ReplyDelete
  17. Mixed around today

    1.) Clean and jerk technique, worked up to #235. Split jerk felt the best it had in awhile.

    2.) Regionals gymnastics word

    5 muscle-ups
    5 deficit hspu

    Clock stopped, was somewhere between 12-14 min. Used parallettes with an an mat, so 10" deficit. Lots of fails, heels off the wall. Muscle-ups unbroken. Good one!

    ReplyDelete
  18. 1. 135# for Front Squats, Banded push-ups (blue x3, red x1, pushups x6). Who doesn't have a bench in his garage? <- this guy. Had a few rounds were I didn't finish all Doubles.
    2. 3rnds MUs before they died, then progressions and high pulls. 5 rns dHSPU @ 4". >22min
    3. 60 cals on AirDyne

    ReplyDelete
  19. EMOM-12 minutes clean and jerk
    First three minutes: 12 c&j #155
    Second three minutes: 18 c&j #125
    Third three minutes: 18 c&j #105
    Fourth three minutes: 22 c&j #85

    Partner row w/hang snatches and thrusters(matt and eric)
    19:13 #75

    Five EMOM hspu and back squat:
    155# bs. Shoulders smoked on hspu

    ReplyDelete
  20. Regionals, Masters
    1) 135 for both. Finished a little behind. This was a good one.

    2) 5 RFT - 10" deficit - 7:40

    3) Airdyne - 41 calories

    ReplyDelete
  21. Regionals -
    1) 20min emom was brutal and DU are a big goat
    Did 165 FS
    Did 155 bench for half and 135 for half all reps on each BB unbroken
    Did 15 DU after each excercise otherwise I wouldn't keep up. 2) 5rds 5hspu at 12in def and 5MU 7:42 not to bad rested a bit too much I think. 3) our gym had a oly clinic today so missed out on the rowing but PRd my snatch at 240 even after all that stuff in the morning!

    ReplyDelete
  22. On saturdays guys from the local affiliates, usually 3-4 gyms or so have been getting together and having a throw down. More a glorified "bro-session" than anything, but any who, PRed my snatch this morning at 245. Missed 250 twice, but it's within reach. 245 was the aggressive year end goal I made in January. I haven't gotten the 300 CJ, but amped about my snatch!

    Then a nasty little partner wod.

    ReplyDelete
  23. 1. Barbell
    145# FS, 45# DB Bench Press - Done

    2. Gymnastics
    6" Deficit - 9:10ish

    3. 2 mins max burpees to a plate - 35

    ReplyDelete
  24. Open:
    EMOM 20:
    did the FS @ 125..maybe could have gone heavier but i wanted to get all sets smooth and UB
    Bench @ 135 perfect weight to hold 10 fast
    and got all the dubs in..

    We smoked the met con in 16:18 today...felt awesome, strong rowing and fast reps on the barbell

    also did 4 rounds of regionals gymnastics, but was totally smoked at that point
    Ub Muscle ups and 8(ish) inch deficit HSPU

    can't wait to rest and consume calories tomorrow

    ReplyDelete
  25. Today looked like fun, but had a competition today so didnt get to do it. But want to say thanks once again for this programming ben, ive gotten ao much better!!! My little man got sick this week and kept us up all night wed and then yesterday morning I woke up with my throat on fire and it progressively got worse and woke up this morning feeling like crap still.. So I really didnt go into this competition with any expectations of doing any kind of decent, but just decided to have fun and give it my all that I could offer on this day. Well even not at 100% my all was pretty good today, pushed through and came out with a 14th place finish out of about 40 and some bragging rights because I was one of only 12 guys to finish the brutal last wod chipper they threw at us under the time cap! This programming rocks ben, thanks so much!!!

    ReplyDelete
    Replies
    1. Nice work dude. Get better and start posting again so I can chase you hahah

      Delete
    2. Thanks bro, workin on it, feelin a little better today, hoping I kick it by tomorrow.

      Delete
  26. Open
    15:46
    2-man partner version:
    1000m row (250m each)
    50 hang snatch
    50 thrusters
    50 hang snatch
    1000m row (250m each)

    ReplyDelete
  27. No team, so did the regionals work today.

    1. OTM20 odd FS even BP
    Started out with 155 FS then dropped down to 135 after 3 sets. Bench used 175 which got heavy and I had to cut some reps in later rounds. Also had to cut DUs to 10 on a few rounds. So guess I was ambitious on my weights again but def got the stimulus!

    2. 5 RFT 5 MUs 5 PHSPU 9"
    16:47. Was pretty whupped by this point, just glad to finish it. Failed the last MU 3 times before getting it. Looks like it's gonna be lots of muscle ups in the snow this year so better get used to it!

    3. Didn't do.. No airdyne.. No more gas..

    ReplyDelete
  28. You win again Ben...

    1) Rnds 1-6 @ 185/135, rnds 7-10 @ 135/95.

    2) dnf - funky shoulder thing goin on

    3) 61 cals

    ReplyDelete
  29. 1) did both at 115# , last 4 rounds did 8 reps instead of 10.
    2) very long with a 5" deficit. Timer got reset but I know it was around 11 minutes maybe longer (rings are in a different room than our timer so unsure of when someone reset it
    3) 49 calories on a rower

    ReplyDelete
  30. open

    i train alone 11:50 i do 500mts run 25 and 500 mts run

    ReplyDelete