Monday, December 16, 2013

Tuesday 12.17.13

She is stronger and fitter than ever 
and ready to throw down at the ECC.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Agility Shuttle
5 sets of:
4 x 10 yards out and back

2.  Metcon
30 Snatches for time.
you choose...
Beasts:  185/125
Competitors: 165/115
Ninjas: 155/105

3.  EMOMx12
Odd:  3 Dead Lifts
Even:  5 C2B + 5 TTB + 5 Pull ups

AFTERNOON SESSION
1.  Rowing
9x1:40 on, :20 off (2 min rest after round 5)
This i s a preset WOD ont he C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".
Record meters for each interval.
Goal is...
Guys:  500m each interval
Chicks:  420m each interval

2.  Pull
A.  2x20 Stiff Leg Sumo Dead, 135/95
B.  2x20 Stiff Leg Dead, 135/95
C.  2x20 Romanian Dead, 135/95
D.  100 Banded Good Mornings - don't come out of the band till all 100 are done.
:30 rest between all sets.  Every rep should be as explosive as possible - aggressively bring hips to bar.

2014 OPEN ATHLETES
1.   Metcon
30 Snatches for time, 135/95

2.  Skills
AMRAP 10 of:
10 unbroken C2B Pull ups

North West Qualifier and 2013 Games Athlete...

78 comments:

  1. Replies
    1. Run 10 yards in one direction, touch a cone, and run back to starting spot.

      Delete
  2. It's weird I went from a full day ahead of you guys to almost a day behind.

    Mondays work: worked up to 405 back squat, 20lbs under 1rm. I've never stalled at a 1/4 squat so that was interesting, decided to not go for PR.

    13.3- I finished karen in 5:14ish, dubs weren't that smooth today but I had time to play with. The box I am working out at on vacation had their rig setup pretty close to the wall, so I was pretty unsure of cycling the muscle ups. Banged out 11 singles, two misses. I think back in Manila on our rig I can get pretty close to if not hit 260. Still 11 reps better than the open. 251.

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  3. Bagged the rest, I would like to still be married at the end of this vacation.

    ReplyDelete
  4. Open:
    1) 4:11, 4 second PR.
    2) 7 rounds, grip was smoked

    ReplyDelete
  5. Session 1

    Agility - Done

    Snatch - 70kg (155lbs) - Time - 6:26

    EMOM - 10 (scaled volume a bit)
    Deads - 140kg
    C2B - TTB - Pullups -- each 5 reps unbroken, short rest in between (working time 21-26 seconds)

    Afternoon Session - Only did rowing

    Total Distance - 4230 Meters
    1)505 meters
    2) 485 meters
    3) 465 meters
    4) 465 meters
    5) 465 meters
    6) 470 meters
    7) 465 meters
    8 ) 470 meters
    9) 440 meters

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  6. Flying home to Quebec today so had to make this short and sweet
    Agility- done

    then did 20 EMOM
    5 DL @ 155 on odd
    10 HSPU

    ReplyDelete
    Replies
    1. Oh and didn't do the CTB pull up emom because my hands are absolutely shredded and my HSPU are weak anyways

      Delete
  7. Isabel 3:43 (95#) pr 2:26

    C2b 5otm for 10min

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  8. Regionals:

    5'8"/180/43

    1. Done. This was fun.
    2. Did "Isabel". 5:20. Not great, but 1:00 PR. I could have pushed way harder, but still pleased with the progress.
    3. Done. Deadlifts at 335.

    Didn't have time for 4 & 5. Maybe tonight or tomorrow.

    ReplyDelete
  9. Was told I need to start posting, so...
    5'7"/165ish/23
    I've been doing crossfit for about 9 months now. Been following competitors programming for about 2 months. Doing Regionals not because I'm anywhere near that level of athlete but because I have no life and nothing better to do. Ha
    1. Done. 9-10 secs
    2. 155. (Not a ninja, just not that strong) 6:09
    3. Done. DL 245 (Nasty rip kept my weight down here)
    4 & 5 After Work

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  10. OPEN
    1. "Isabel" - 4:15 Rx (3:53 PR - crazy)
    2. AMRAP 10: 10 UB C2B - 7 sets

    ... no tears thankfully but man my hands are raw.
    ... tears (rip) and tears (cry) have the exact same spelling never noticed that before - odd.

    ReplyDelete
  11. Those shuttle runs were way more difficult than I anticipated:

    1) 18:37sec (top time)
    2) 4:45 @ 165
    3) 405 DL - ouch
    4) PM session with team
    5) snuck this in before I had to leave. Tough to stick to the 30s break time.

    ReplyDelete
    Replies
    1. I am happy somebody else thought those shuttles were hard! I way underestimated those suckers!

      Delete
  12. Open
    1) "Isabel" - 2:06 (14 sec PR). Happy about the time but form got pretty nasty.
    2) 9 sets - lats on fire - wooo

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  13. Open
    1. 4:55 (80#)
    2. 7 sets (sets of 5)

    ReplyDelete
  14. Open
    1. "Isabelle" - 2:52. First time doing it. Wasn't as bad as I expected. Will pick up the pace next time around.

    2. 5 sets - 3 failed sets in the 7-9 rep range. A minor flesh wound that I taped over... not looking forward to removing the tape. I expect some finger to come off with it :-)

    ReplyDelete
  15. Open:
    1) Isabel: 2:17 Rx. Pr by 10-15 sec. Form was laughable after 10-12 reps.
    2) hands tore on Isabel so did 1000 meter row and 75 GHDs instead. (3:28 row)

    ReplyDelete
  16. Open

    1.) "Isabelle"- 2:59 (2min PR)...big win for me with snatches.

    2.) 9rds + 8 on last set...98 total.

    ReplyDelete
  17. 1. Done
    2. 9:02 185#
    3. Unbroken @405

    ReplyDelete
  18. Open
    1) 2:03 All singles, ugliest snatches on the planet
    2)12 Did sets of 5 at the advice of Jon. Thanks buddy, feeling better

    ReplyDelete
    Replies
    1. Wow! How do you do singles so fast? That's one every 4 seconds!

      Delete
  19. Open

    1) 3:57 @ 185#
    Wanted to be a Beast today. http://www.youtube.com/watch?v=AjKWGdJQDcs

    Will do the rest later on

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  20. Open

    1) 2:59
    2) 2 rounds with many broken sets...need to learn to skip desperately

    ReplyDelete
    Replies
    1. Skipping is fun, but not sure they'll help you with C2Bs :-)

      Nice work on Isabelle!

      Delete
    2. Thanks Mike. Oh auto correct you got me again

      Delete
  21. Izzy- 2:17
    After a short rest I did the 30 @ 185 because I'm a stubborn meathead and like to lift... Finished around 6:50, was just more looking to finish them, I'd like to try that again and break 5 fresh.

    C2b and yesterday's cleans to be done tonight

    ReplyDelete
  22. Regionals -
    30 snatches @ 155# - 7:15 , pretty happy with that since it's my bodyweight
    emom - done with 335# deadlifts - completed
    rowing - total of 3997 meters. Needs to improve but was gassed after the snatches

    ReplyDelete
  23. 1. Done - a lot suckier than I expected
    2. Went with 165: Competitor: 3:35
    3. 365 on the deads, the rest done as Rx

    4+5 Tonight

    ReplyDelete
  24. 1) 30 Snatches For Time
    165# in a time of 5:57 (all power)

    2) EMOM
    DL @ 315
    Felt good till last set when tore hands up.

    3) Row Completed
    Felt miserable

    ReplyDelete
  25. 1. done
    2. 30 snatches at 185# 7:00 all power, probably coulda went faster.
    3. done, started with 365 on deads, dropped to 315. butterfly c2b's felt great though.


    rowing and doin STIFF LEG work later.

    ReplyDelete
    Replies
    1. rowing:
      1. 503
      2. 500
      3. 485
      4. 466
      5. 476
      6. 507(thank God for 2min rest)
      7. 444
      8. 456
      9. 473
      this is the worst rowing workout we do. hands down.

      done

      Delete
  26. 1. Done. Avg time was 20.5ish

    2. 30 snatches @ 165. Weren't very pretty. Not unsafe, just not pretty. 5:10

    3. Done @ 315. Ouch. I had 385 in my mind when I saw this, 315 was tough. Made it through the first 4 sets unbroken and had to break off the pull-ups on the last 2 sets.

    4. This sucked. Couldn't keep a strong pace. My legs revolted. 2 sessions just isn't an option right now.

    5. Done. Ouch.

    Somedays your the hammer, some your the nail. Yesterday I was the hammer, today I was getting nailed, by the nail. I'm going to go eat my entire refrigerator and sleep for 2 days.

    ReplyDelete
    Replies
    1. 4077m on the row. About 300 off my PR for that workout.

      Delete
  27. 1. Done
    2. 165# 5:27
    3. Done 365# on reads
    4. Done. best 480 m worse 415 m
    5. Done .
    all one session. always rough that way.

    ReplyDelete
  28. Open/Masters 47

    1) Isabelle 4:11 Rx

    2) 8 rounds of 7 unbroken c2b.

    ReplyDelete
  29. Open masters
    1. Isabel 7:38 Rx PR
    2. Did not do nursing a neck "thing"

    ReplyDelete
  30. Open
    1. 4:48 Rx
    2. 8 rounds...got 9 in my 9th rd and time ran out.

    ReplyDelete
  31. 1. Done at 8.5yrds in garage due to ice and rain outside
    2. 16:46 @ 165#. All squat snatch. Weak sauce considering did yesterday's complex at 155. Couldn't get close to 185 in warmup so I slowed everything down and tried to figure out what was going wrong. Lately I feel like my Olys are going backwards. This _should_ have been cake.
    3. 325# on deads. Sets were not unbroken.
    4. Doing in early am when I get to work.
    5. Done.

    ReplyDelete
  32. Open
    1. "Isabel" 3:30. That's a 1:57 PR from ~17 months ago. Pretty happy with that. Started with 10 unbroken then 3 then 1s and 2s after that.

    ReplyDelete
    Replies
    1. 2. 8 sets of 10 UB C2Bs. Used grips for these, more to protect against the sub freezing bar than anything.. But def helped grip too.

      Delete
  33. 2014 REGIONAL & GAMES ATHLETES In one session

    1. Agility Shuttle
    5 sets of:
    4 x 10 yards out and back-Done, no way to time.

    2. Metcon-Well, the last time I did Isabel (a few months ago), it took me about 10 minutes. So I wanted to retest that. I did Isabel today in 3:15. If that's not progress I don't know what is. I love this programming..

    3. EMOMx12- Grip got spicy.
    Odd: 3 Dead Lifts-315lbs
    Even: 5 C2B + 5 TTB + 5 Pull ups

    1. Rowing-Will have to do this tomorrow.
    9x1:40 on, :20 off (2 min rest after round 5)
    This i s a preset WOD ont he C2 Rower. Choose "Select Workout" then "Custom List" then "v1:40/20r...9".
    Record meters for each interval.
    Goal is...
    Guys: 500m each interval
    Chicks: 420m each interval

    2. Pull-Done
    A. 2x20 Stiff Leg Sumo Dead, 135/95
    B. 2x20 Stiff Leg Dead, 135/95
    C. 2x20 Romanian Dead, 135/95
    D. 100 Banded Good Mornings - don't come out of the band till all 100 are done.

    ReplyDelete
  34. Open
    1) 2:29 115# - 15 sec PR from July pretty stoked about this
    2) 4 Rounds also hit 9,6 and 4 my C2B have gotten worse need to really work them

    ReplyDelete
  35. Open/Masters 43

    30 Snatches at 135: 5:58, Started this, and quit twice, as it was so cold (-21 C), bar felt so heavy and slow, but continued on. Slower than my pr, but at least I got it done.
    12 min OTM of deadlifts at 295, and toes to bar/pull-ups

    ReplyDelete
  36. This comment has been removed by the author.

    ReplyDelete
  37. 1) done
    2) did 165lbs got 4:40
    3) did 340lbs and it got pretty rough but finished it
    4) will have to row tommo
    5) this got pretty hard too and did the good mornings with a green band and every rep suck Ben is an evil genius

    ReplyDelete
  38. 1. Done
    2. 165...6:23. Should've been faster.
    3. 405 everything unbroken..wow grip is gone.
    4. Skipped rowing
    5. Done

    ReplyDelete
  39. Open
    1. 5:55
    2. 4 rounds
    It's been absolutely freezing here the last couple of days. I have had to wear 3 layers of clothes, amazing how much this affects your range of motion.

    ReplyDelete
  40. 1. Done
    2. 7:54 (155) actually happy with this. big bounce back from where my snatch confidence has been. all power.
    3. 335/ did 5 strict PU instead my hands are still trying to recover from 3x fran
    4. Done only got to 500 on first but much closer on all others than last time we did it.
    5. Done

    ReplyDelete
  41. 1. Agility Shuttle - 20 secs each, EMOM

    2. Metcon - 30 Snatches for time - 185 - 4:36

    3. EMOMx12 - Done, DL @ 335#.

    4. Rowing - Lowest 460, highest 495.

    5. Pull - Didn't do, Will do tomorrow

    ReplyDelete
  42. Tuesday open
    2:18 Rx wanted sub 2 but that's my next goal I did it solo I want to do it with people on me so I don't stop!

    Did sets of 5 c2b in a 10 min AMRAP got 8 rds. pull ups are my goat

    Then did 5 hspu emotm for 8 mins for extra work.

    great work all!

    ReplyDelete
  43. 2014 Regional & Games:

    1. Done

    2. Did Rx Isabel for the first time. 5:54. All weights listed above are either higher than my 1RM, is my 1RM, or a very high percentage of my 1RM. Figured it'd be more practical to do Rx Isabel.

    3. EMOM x 12. Done and DL @275#. Should have gone heavier.

    4. 9 x 1:40 on/:20 off. Got into the gym late tonight. Going to do this at a solid pace for my recovery day tomorrow.

    5. Done.

    ReplyDelete
  44. Open
    1. 2:10 14 sec pr
    Then jumped in class and worked out with them
    2 position clean work up to 225
    3 class metcon
    will do yesterdays tomorrow

    ReplyDelete
  45. Open Master - 46
    Isabel: 5:22 at 115# - would like to have tried rx but coach said 115 and she was right
    I have single C2B, but don't link even my regular pullups, so turned the 10 minutes into pullup linking skill session
    DU practice to finish

    ReplyDelete
  46. Open
    1. Isabel, 3:10, 41 sec PR.
    2. got 6 sets over 10 mins. rested quite a bit to make sure i'd nail a 10. wanted to make sure i didnt rip hands.

    ReplyDelete
  47. OPEN

    1) 2:23 rx
    Wanted to work on touch-n-go snatches. Could've been a little faster with some singles.

    2) 7.5 sets.
    Started like a lion with 2 sets in the 1st minute. Wow.

    ReplyDelete
  48. 1: 1)20.19
    2)20.18
    3)20.85
    4)21.28...miscounted and added 2
    5)20.31

    2: 4:27 @ 165....felt slow. Lots of shoulder and leg work @ PT yesterday

    3: 315 deads....done

    ReplyDelete
  49. Open

    1) 3:25 - went out too hard with a set of 10 then struggled with the remainder.

    2) 6 sets + 2 failed attempts. One set in the middle that was probably my best ever set of butterfly C2B lots of work needed to make these more consistent.

    ReplyDelete
  50. Open
    1. 4:20 @95# I got in my own head. This is my first time doing Isabel and snatches aren't one of my strengths. I really wanted to try it at 115#, but my mind talked me out of it due to the Karen-aftermath. Next time I guess.
    2. 6 sets of 5 unbroken PUs, followed by 5 sets of 3 unbroken PUs

    Sort of a "day of goats" - which I guess is needed every once in a while.

    ReplyDelete
  51. Open
    1. "Isabel" - 6:22 with 115#
    2. 7 sets.

    ReplyDelete
  52. Open master: done Wednesday
    Isabel: 10:22 rx. First time rx
    Flight simulator: made it to 50, now just need to get through entire thing.

    ReplyDelete
  53. Masters 46
    2014 OPEN ATHLETES
    1. Metcon 6:18 rx
    30 Snatches for time, 135/95

    2. Skills
    3 position clean & jerk
    Mid thigh, below knee, power clean.

    ReplyDelete
  54. Open Program
    1) 4:52 - forced myself to go 10 sets of 3 touch and go bc the floor in my garage can handle only so many drops. Definitely slower me down but good practice on my touch and go.
    2) Can't do c2b in my garage, so made up the 3 pos clean from Monday, with 10 pull-ups after every set. Worked to 205 (did 3 cleans + 3 jerks). Total of 50 pull-ups.

    ReplyDelete
  55. Open
    1) 2:40 @ 115# - this is a 43 second PR from July...PUMPED! It's progress like this that keeps me coming back for more.
    2) 7 sets

    ReplyDelete
  56. I missed a couple days this week, tried to make them up tonight
    1. 3 pos sqt clean and jerk- worked up to 240#
    2. Isabelle @185#- 9:53- bad idea
    3. OTM x 10 - 10 T2B- still not able to do pull-ups

    ReplyDelete
  57. open:

    1. Isabel - 4:52 - after 3 years of crossfit that was my first time doing this wod. Finished the 30 at 135lb portion of the open wod a couple years ago around the 9 minute mark so definitely a big improvement.

    2. 6 rounds - failed my last round at 6, ripped my hand open, called it a day

    ReplyDelete
  58. 1. Isabel - 4:15 rx'd. 25 second PR. All singles.

    ReplyDelete
  59. open

    1) 3:19 i scale a 95lbs my snatch pr is 115lbs

    2) 2 unbrkn... i miss 1 in 9, 4,7 and 2 in 6

    ReplyDelete
  60. Open
    1 2:14
    2 3 sets of 10 C2B then 7 sets of 5 C2B

    ReplyDelete