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
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
30 Snatches for time, 135/95
2. Skills
AMRAP 10 of:
10 unbroken C2B Pull ups
North West Qualifier and 2013 Games Athlete...
What is back and out?
ReplyDeleteRun 10 yards in one direction, touch a cone, and run back to starting spot.
DeleteIt's weird I went from a full day ahead of you guys to almost a day behind.
ReplyDeleteMondays 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.
Bagged the rest, I would like to still be married at the end of this vacation.
ReplyDeleteOpen:
ReplyDelete1) 4:11, 4 second PR.
2) 7 rounds, grip was smoked
Session 1
ReplyDeleteAgility - 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
Flying home to Quebec today so had to make this short and sweet
ReplyDeleteAgility- done
then did 20 EMOM
5 DL @ 155 on odd
10 HSPU
HSPU's on even
DeleteOh and didn't do the CTB pull up emom because my hands are absolutely shredded and my HSPU are weak anyways
DeleteIsabel 3:43 (95#) pr 2:26
ReplyDeleteC2b 5otm for 10min
Regionals:
ReplyDelete5'8"/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.
Was told I need to start posting, so...
ReplyDelete5'7"/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
4. 4168m
Delete5. Done
OPEN
ReplyDelete1. "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.
Coincidence? I think not.
DeleteWow. That is a HUGE PR. Congrats!
DeleteNice! Great PR!
DeleteThose shuttle runs were way more difficult than I anticipated:
ReplyDelete1) 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.
I am happy somebody else thought those shuttles were hard! I way underestimated those suckers!
DeleteOpen
ReplyDelete1) "Isabel" - 2:06 (14 sec PR). Happy about the time but form got pretty nasty.
2) 9 sets - lats on fire - wooo
Open
ReplyDelete1. 4:55 (80#)
2. 7 sets (sets of 5)
Open
ReplyDelete1. "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 :-)
Open:
ReplyDelete1) 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)
Open
ReplyDelete1.) "Isabelle"- 2:59 (2min PR)...big win for me with snatches.
2.) 9rds + 8 on last set...98 total.
1. Done
ReplyDelete2. 9:02 185#
3. Unbroken @405
Open
ReplyDelete1) 2:03 All singles, ugliest snatches on the planet
2)12 Did sets of 5 at the advice of Jon. Thanks buddy, feeling better
Wow! How do you do singles so fast? That's one every 4 seconds!
DeleteOpen
ReplyDelete1) 3:57 @ 185#
Wanted to be a Beast today. http://www.youtube.com/watch?v=AjKWGdJQDcs
Will do the rest later on
I'd say...good work sir!
DeleteOpen
ReplyDelete1) 2:59
2) 2 rounds with many broken sets...need to learn to skip desperately
Skipping is fun, but not sure they'll help you with C2Bs :-)
DeleteNice work on Isabelle!
Thanks Mike. Oh auto correct you got me again
DeleteIzzy- 2:17
ReplyDeleteAfter 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
Regionals -
ReplyDelete30 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
1. Done - a lot suckier than I expected
ReplyDelete2. Went with 165: Competitor: 3:35
3. 365 on the deads, the rest done as Rx
4+5 Tonight
1) 30 Snatches For Time
ReplyDelete165# 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
1. done
ReplyDelete2. 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.
rowing:
Delete1. 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
Open
ReplyDelete1. 3:22
2. 10 rounds
1. Done. Avg time was 20.5ish
ReplyDelete2. 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.
4077m on the row. About 300 off my PR for that workout.
Delete1. Done
ReplyDelete2. 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.
Open/Masters 47
ReplyDelete1) Isabelle 4:11 Rx
2) 8 rounds of 7 unbroken c2b.
Open masters
ReplyDelete1. Isabel 7:38 Rx PR
2. Did not do nursing a neck "thing"
Open
ReplyDelete1. 4:48 Rx
2. 8 rounds...got 9 in my 9th rd and time ran out.
1. Done at 8.5yrds in garage due to ice and rain outside
ReplyDelete2. 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.
Open
ReplyDelete1. "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.
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.
Delete2014 REGIONAL & GAMES ATHLETES In one session
ReplyDelete1. 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.
Open
ReplyDelete1) 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
Open/Masters 43
ReplyDelete30 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
This comment has been removed by the author.
ReplyDelete1) done
ReplyDelete2) 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
1. Done
ReplyDelete2. 165...6:23. Should've been faster.
3. 405 everything unbroken..wow grip is gone.
4. Skipped rowing
5. Done
Open
ReplyDelete1. 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.
1. Done
ReplyDelete2. 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
1. Agility Shuttle - 20 secs each, EMOM
ReplyDelete2. 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
Tuesday open
ReplyDelete2:18 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!
2014 Regional & Games:
ReplyDelete1. 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.
Open
ReplyDelete1. 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
Open
ReplyDeleteIsabel: 2:42 (30sec PR)
Open Master - 46
ReplyDeleteIsabel: 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
Open
ReplyDelete1. 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.
1-skip
ReplyDelete2-@165 for 4:26
3-365-unbroken
OPEN
ReplyDelete1) 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.
1: 1)20.19
ReplyDelete2)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
Open
ReplyDelete1) 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.
Open
ReplyDelete1. 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.
Open
ReplyDelete1. "Isabel" - 6:22 with 115#
2. 7 sets.
Open master: done Wednesday
ReplyDeleteIsabel: 10:22 rx. First time rx
Flight simulator: made it to 50, now just need to get through entire thing.
Masters 46
ReplyDelete2014 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.
Open Program
ReplyDelete1) 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.
Open
ReplyDelete1) 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
I missed a couple days this week, tried to make them up tonight
ReplyDelete1. 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
open:
ReplyDelete1. 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
1. Isabel - 4:15 rx'd. 25 second PR. All singles.
ReplyDeleteopen
ReplyDelete1) 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
Open
ReplyDelete1 2:14
2 3 sets of 10 C2B then 7 sets of 5 C2B