Mat Fraser
2014 REGIONAL & GAMES ATHLETES
1. Barbell
For time:
30 Back Squats, 225/155
30 Jerks, 185/135
30 Thrusters, 135/95
One barbell. Everything taken from the ground.
2. Gymnastics
100 HSPU for time
3. Run
10K - not for time
For time:
30 Back Squats, 225/155
30 Jerks, 185/135
30 Thrusters, 135/95
One barbell. Everything taken from the ground.
2. Gymnastics
100 HSPU for time
3. Run
10K - not for time
2014 OPEN ATHLETES
For time:
30-20-10-20-30 reps of:
KBS, 53/35
Box Jumps, 24/20" - games standards
400m Run after ever round.
For time:
30-20-10-20-30 reps of:
KBS, 53/35
Box Jumps, 24/20" - games standards
400m Run after ever round.
World Record "Godzilla"...
Wow the regionals barbell wod looks gnarly! Makes me want to do it... But I should stick to the open program..
ReplyDeleteOpen
Delete20:07
Ub on KBS. Bjs got better. Runs slow as usual :/.
Low back/sacrum still tweaked from 10RM back squats earlier this week.. Need rest. See y'all on Monday!
Holy crap Mat Fraser mad respect for that performance.
ReplyDelete1. Barbell- 14:25. Squats unbroken, jerks in sets of 5 then sets of 3, thrusters in 4 sets of 5 and one set of 10 at the end. This was really hard but fun.
ReplyDelete2. Gymnastics- Made it to 17 when I figured this wasn't happening, poured it all out on the last one. God bless you guys that can knock these out after the wod.
Just ran, didn't time and didn't figure out the distance.
Delete1) 16:12
ReplyDelete2) Made it to 25 when I figured out the same as Jeremy... Haha
3) 10K run in 1hour 2min. Good for the mind this one. Need an ice bath now. Still waiting for my friend who did it with me to return as im posting... Hid 1st day doing Compwod:)
Ha ha, for sure shoulders were cooked.
DeleteReally set my mind to it before I started...
DeleteAnd Im sure the Cfne team guys did all of the programming for today... But 100Hspu would have taken me longer than the 10K
Regionals.
ReplyDelete1) 21.47. The squats and thrusters went well. But the jerks crushed me today. They were over half of my time. But 185 is only 40# below my max.
2) 19.56. A 5.03 pr from last time.
3) will do later.
Thanks coach. The last two days had me feeling good with wods that are in my wheel house and today you hit all of my biggest weklKnesses with the jerks and hspu. Back to the realization that I still have a lot of work to do before the open. Looking forward to it though.
Open
ReplyDelete1) 16:45 Rx - unbroken on KBS which is a big win for me. BJ were steady pace. Runs felt awesom.
2) 4x10 FS across at 155#...should have maybe done 165#-170#
Open/Masters 47
ReplyDelete21:55 44# kb. Last two runs killed me as my low back tightened up.
Also did 4x10 front squats and worked on jerk form.
Regionals
ReplyDelete1) 14:04 Rx. UB on squats, 6s on push jerks, no plan on the Thrusters
Not going to attempt the rest. I'm beat from Barbara
Regionals
ReplyDeleteMetcon
Time - 16:58 RX
Bs - 10,10,10
Jerks - 5,5,5,5,5,5
Thrusters , 5,4,4,4,4,4,4,1
HSPU
Time - 7:42 RX
10,10 , then 10 sets of 5 , then 2s and 3s
Open
ReplyDelete1) 20:30 44# kb/20" box
2) 4x10 front squat
For the jerks do yall press jerk or split jerk. ? Same for the 20rm jerks. Just curious
ReplyDeleteI power jerk as long as possible, when it starts to get sketchy I'll split
DeleteOpen
ReplyDelete1. 17:14- ub, couldnt keep up with clayton on the runs
2. F.sqts 4x10 across- 225#
3. Worked jerks- working on speed under bar
Open Master
ReplyDelete19:03 Rx
Regionals
ReplyDeleteMetcon- 19:41 rx. Took too long of breaks between sets. This one was rough.
Gymnastics- 12:02. This was 3:36 faster than last time.
Skipped the run
Open
ReplyDelete1. 19:42
2. Also did 4x10 front squats @ 125# and worked on jerk
Open:
ReplyDelete17:52
Regional
ReplyDelete1. 12:05
2. Only did 50HSPU (shoulders absolutely smoked) 8:00
3. skipped
1. 14:03
ReplyDelete2. 9:03
And done.
have a great day everyone. great week coach. thanks.
Regionals:
ReplyDelete5'8"/180/43
1. 19:14. I woke up this morning, saw this and right away decided I was going to scale, at least, the jerks. Got to the gym and decided to go for Rx. It went pretty well. The only concession I made was cleaning the weight for the squats and then racking it to get it on my back. Jerks took a long time, but this was a confidence builder for me.
2. & 3. Skipped
4. Did half of our gym's team WOD with my workout buddy Josh before I decided my week was complete.
Have a great weekend everyone.
Reg:
ReplyDeleteReally swamped with finals this week, trying not to lose gains!
1. BS unbroken, PJ-10,7,7,6, Thrusters-9,8,7,6
Clock stopped at 7 minutes. Im gonna guess my final time was around 15-16.
2. Did HSPU EMOM from the other day
3. Tonight
Open master:
ReplyDelete22:46rx
50 hspu
2014 REGIONAL & GAMES ATHLETES
ReplyDelete1. Barbell
For time:17:47. Very happy about this considering how tired I was today. My strength goat is slowly going away!
30 Back Squats, 225/155
30 Jerks, 185/135
30 Thrusters, 135/95
One barbell. Everything taken from the ground.
2. Gymnastics
100 HSPU for time-Didn't do for time. Shoulders=Toast.
3. Run
10K - not for time-Well, a bad winter storm hit us the past couple of days and roads are frozen over, so I rowed for a long while:)
Skipped the metcon to do a workout with my team here...
ReplyDelete4 min max cal row- 61
3 min max pull ups- 66
2 min max back squat 75% bw @ 105- 18
1 min max shoulder to overhead @ 95- 13
100 hspu for time- 20:00 even... did it in sets of 5. Most hand stand push ups Ive ever done!
6 mile run completed
This comment has been removed by the author.
DeleteOh did light snatch doubles up to 125, and light clean and jerk doubles up to 140 then did all of the above
Delete** 1 minute of rest between all of the max cal/rep sets
Regionals, Master
ReplyDelete5'5"/165#/40
This is my first time posting my times, but I have been following the programming for little while now. It is time to hold myself accountable. Thanks Ben for providing this outstanding programming.
1) Barbell: 16:00 flat. I am very proud of this considering this time last year I struggled with 225 power cleans.
2) Gymnastics: 6:55
Being an old gymnast this is in my wheelhouse, but smoked my shoulders after the bar work.
3) Run: Done in about an hour - Just happy to get through it since I have never ran that far before.
Wow, string! Esp for your size! Well done.
Delete*strong
DeleteLoL, Thanks Tu.
DeleteOpen
ReplyDelete1) 15:53 subbed air squats for KBS
2) Skipped - Don't feel comfortable yet putting any weight on my shoulder.
Open
ReplyDelete1. 30:00 even. Could not get moving today.
Did some push-up work after
Open
ReplyDelete20:29 sub row 400 m for run as it is icy and cold in Texas
rows mixed with box jumps destroy my legs
no excuses just results
cheers
1. 4:10
ReplyDeleteMowed down squats, rested on the transition. 15-15 on jerks and thrusters. Just got in a rhythm and kept it goin. Felt great.
2. 100 hspu for time: 7:02
Sets of 15-15-10-10-10-10-5-5-5-5-5-5
Hspu done off plates to an abmat.
Delete1. 13:10 haha my bad guys.
DeleteI was about to say man, I knew you were strong but that is amazing. Either way you crushed it.
DeleteOpen
ReplyDelete1) 19:30 kbs 35lbs i dont have hevy KB almost all Ub i broke the last 20 and 30 kb and BJ
2) bench press 1x10, 1x12, 1x13... 1x20
3) parallates 3 x10
ReplyDeleteRegionals:
6'2"/32yo/190lbs ish/M
1.) 12:53RX I pushed hard as hell for this time. I did this in the driveway...in the 28F cold (I know I know, that's nothing to some of you...well it's fuckin' COLD for here in Austin). Neighbors on either side of my house came out to see what was the matter with the guy next door who sounds like he is swallowing shards of glass.
Took short breaks to drag my fleeing soul back in my body
BS: 15/15
Jerks: all push: 7/6/6/6/5
Thrusters: 6/6/6/5/4/3
2) Done, but stopped the timer half way through to keep from injuring myself for a good time. Halfway through was at 6 something.
3) Pushed my son, and got 53:51 for really close to 6.2...more like 6.0 or 6.1....whatever.
That's an awesome time in that cold weather! Way to overcome and adapt.
DeleteThanks man....I was more wrecked than I though after the training....I think the weather really took it out of me. I'm used to training in a cushy indoor gym with climate control.
Delete1: 13:19
ReplyDelete2: 20:20
3 Skipped
Regionals
DeleteOPEN
ReplyDelete19:53 with 500 meter row instead of run
that video is ahhhmazzzzing!!! nicely done!! inspired! :)
ReplyDeleteOpen
ReplyDelete19:24
Regional
ReplyDelete1. 17:42
Regionals
ReplyDelete1) 9:02 rx I enjoy the heavy barbell stuff I think I could have broken 9 but rested maybe to much. back squats 15/8/7 push jerks 8/7/7/4/4 thrusters 7/5/5//5/5/3
2) 100 hspu regional standard box
4:26 fairly happy with this it is 4 seconds off me PR I like hspu one of my better movements
3) No time, though I am not to upset I missed it
Catching up for yesterday's missed post.
ReplyDeleteGoodmorning: 3x3 @ 205
Wod: 4:37
Sled drag done
reverse Hypers done
Today:
1. Wod: 10:39 Rx
2. 100 HSPU: 14 (ish) minutes - wasn't going hard just wanted to completed it - feeling the weight gain (+15lbs from last season) on these for sure.
3. Going to try and do this in the next hour or two. May drop it to a 5k just for time's sake.
WOD 8:05
ReplyDeleteHSPU ~4 or 5min...didn't really time goal was no set less than 10 reps
RUN 50min
OPEN WOD: 22.51. Horrible at box jumps...always have been.
ReplyDeleteBen - any suggestions on improving box jumps?
1) 10:44
ReplyDelete2&3) will do Tommorow
1. 17:09 Rx
ReplyDelete2. Done. Contemplated quitting Crossfit altogther.
3. Done. Subbed in one mile on airdyne and one mile on rower with 4 and change ran due to time.
Masters 46
ReplyDelete12/7/13
2014 OPEN ATHLETES
For time: 21:00 RX
30-20-10-20-30 reps of:
KBS, 53/35
Box Jumps, 24/20" - games standards
400m Run after ever round.
(Did row instead of run)
Regionals
ReplyDelete1) 14:45
2) 10:58
All I can say about Matt's Godzilla is the guy is in "SUPER BEAST MODE"
ReplyDelete1. 17:11, overhead lock outs/presses fatigued pretty quick. Sets of 5 on jerks and thrusters.
ReplyDelete2. 60 in 12:07 before dying out.
3. not done.
1. 21:34 , first 20 back squats were solid, last 10 I seen some stars. Kept moving after that. Very happy about this, when I first started this programming 165 jerks were difficult. I did sets of 5 today.
ReplyDelete2. 14:01
3. Went to open gym basketball instead with some of the boys I coach (who just won the state football title on Friday)
Open
ReplyDelete20:26, everything was unbroken, but pretty slow.
1) 10 min of hspu (this is by far my worst movement) only got 32
ReplyDelete2) the barbell work - 15:35
Open
ReplyDelete1. 21:23 RX all unbroken kb and box jumps. Did this after Fran
Was at a CrossFit Kids course all weekend, did the WOD in the lunch break
ReplyDeleteWOD: 13:22
- BS unbroken
- Jerks 5,6,7,6,5,1
- Thrusters 6,6,5,6,7