Find Your Fire.
2014 REGIONAL & GAMES ATHLETES
1. Back Squat
1-10-1-20-1-30
This is six sets of back squats. One single followed by a set of 10, then another single and so on. Goal is to do the singles across, and generally get yolked.
2. Metcon
For Time:
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 KBS, 35/25
50 Walking Lunge steps
50 TTB
50 Push Press, 45/33
50 Hip Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders
1-10-1-20-1-30
This is six sets of back squats. One single followed by a set of 10, then another single and so on. Goal is to do the singles across, and generally get yolked.
2. Metcon
For Time:
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 KBS, 35/25
50 Walking Lunge steps
50 TTB
50 Push Press, 45/33
50 Hip Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders
2014 OPEN ATHLETES
1. Metcon
For Time:
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 KBS, 35/25
50 Walking Lunge steps
50 TTB
50 Push Press, 45/33
50 Hip Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders
2. Back Squat
5x3 across
For Time:
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 KBS, 35/25
50 Walking Lunge steps
50 TTB
50 Push Press, 45/33
50 Hip Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders
2. Back Squat
5x3 across
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Oh my lanta these burpees are killing me haha
ReplyDeleteDanny did you squat yesterday? Lol.
ReplyDeleteMan, this is just wrong haha
DeleteHaha phew. I kept saying to myself, "Think like a racehorse, train like a bumblebee". Nope, no squatting for me outside of what was prescribed.
DeleteThe other one was "Ben didn't tell you to do it, so, your not gonna do it".
Deletelol I rest my case! :)
DeleteLOL :))
DeleteWhoever was worried about extra squats...
ReplyDeleteif uve been a follower for a while compare it too 1/17/13 :)
ReplyDeleteWhat up tracy
ReplyDeleteLooking forward to a little squatting tomorrow. My legs feel great. Haha!!!
DeleteSo the singles gotta be heavy if we're tryna get yolked.
ReplyDeleteI'm thinking 90-95% which is 365-385 for me and then maybe 315, 275-315, and 245ish respectively for the 10, 20, 30. Any one else gaming it yet?
I was thinking something similar for my loading. Wanted to shoot for 405ish for the singles.
Delete1. Back Squat- 405-275-405-225-405-205, I was on the conservative side on the set of 20, the set of 10 for some reason felt heavy, had originally wanted to do 315 for 10. The set of 30 was just mental. Pumped that I was able to hit 405 across.
ReplyDelete2. Metcon- 18:53, had to sub unweighted bar good mornings for hip extensions.
Regionals
ReplyDeleteNew PB on 10 Rep Max , 20 Rep max and 30 Rep max Back Squat today ! Insane Squat Session today !
Set 1 - 1 Rep @ 150kg
Set 2- 10 Reps @ 120kg
Set 3 - 1 Rep @ 150kg
Set 4 - 20 Reps @ 100kg
Set 5 - 1 Rep @ 150kg
Set 6 - 30 Reps @ 70kg
(Bodyweight 76kg)
Decided to do "Filthy 50" as I have not done it in over a year
"Filthy 50"
PB at 18:02 versus 19:51
Feeling fit as fuck right now
Hahaha! That's awesome.
Deletehahaha, good for you!:)
DeleteSquats:
ReplyDeleteAll singles at 180kg
10 @ 140kg
20 @ 120kg
30 @ 100kg
The 50 thing: 24min Subbed WB with bar thrusters. Last time 21min and we did knee to elbow and no Du's... So im happy, especially doing it after the squats...
Enjoy going into tje new year everyone and be safe!!
Unfortunately no work out for me today. Gym is closed until noon and I am heading out of town at 1 so not going to be able to make it today. Probably best to let my back rest a little extra anyways. But good luck to all of you looks like a fun one
ReplyDeleteAnd Happy New Years compwoders
2014 REGIONAL & GAMES ATHLETES-Feel better today. Still a little sluggish.
ReplyDelete1. Back Squat
1-10-1-20-1-30
This is six sets of back squats. One single followed by a set of 10, then another single and so on. Goal is to do the singles across, and generally get yolked.
The singles were done at 300lbs. Felt stronger than ever here. The others were 245lbs,225lbs,185lbs. Saw God on the set of 30.
2. Metcon
For Time: 22:05. Felt slow on the wall balls and burpees.
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 KBS, 35/25
50 Walking Lunge steps
50 TTB
50 Push Press, 45/33
50 Hip Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders
Happy New Years everyone!
1) 375-315-375-255-375-205
ReplyDeleteWe did 90% for the single then 75%/60%/50. For the 10/20/30 at my gym and it worked out pretty well for everyone.
Different metcon
Rx 26:44...I did this with a class 3 weeks ago and it was 29:17, Squats at 70% 1RM 147#
ReplyDeleteRoss Shivley Rx 30:06, Squats at 70%1RM 195#
Regionals:
ReplyDelete5'8"/180/43
1. 355-285-355-255-355-225. Got 23 of the 30 and had to rack. Took a 10 count break and finished the last 7. This was gnarly.
2. 26:06. Had to sub regular pull-ups for jumping pull ups (our gym doesn't allow jumping pull ups) and good mornings for hip extensions. First time ever doing FF and I am disappointed with the results. Lol. TTB took forever!
FF: 24:17 rx
ReplyDeleteBs: 155, 135, 145, 150, 155. First set a little shallow so I lowered the weight to nail depth and worked back up.
Happy New Year comp site athletes! You all inspire me.
New years resolution:
ReplyDeleteSquat therapy daily to fix squat and mobility work more consistently.
Squats 1's 300 across 10-225 20-185 30-155
2. 17:19 hip ext destroyed gotta work on hamstrings under tension
1) Squats 315,275,315,225,315,185 2) Metcon 27:47
ReplyDeleteHappy New Year Everyone
Deleteok big man!!!!
Delete1) 405-350-405-250-405-150
ReplyDeleteI have never tried 30 reps of a back squat before and didn't know what to use. I figured after all the other reps, this seemed pretty good, but I would try 350-275-200 next time.
2) 21:00 Still pretty smoked after these squats...ready for the rest day.
Snatch from yesterday 115#
ReplyDelete3 x 5 BS at 155#
Regionals; Masters
ReplyDeleteI am a day behind. Adjusting my training schedule due to competing at Wodapalooza in Miami Jan 17-19. So I want to adjust to training Friday through Sunday. (This is gonna be my first competition in the old fucker division.)
Coach B Beep Test: 13 rounds flat. The steroids are helping the chest congestion, but still hit bronchial fit at round 8. Happy with this though.
Elizabeth: 6:46 Legs felt fatigued after the beep test.
Regionals
ReplyDelete1. 385-315-385-300-385-255
2. Filthy Fifty - 19:25 RX
Happy New Year!
Open
ReplyDelete1) 22:16
2) 315
1.
ReplyDelete405-345-405-315-405-245
Legs are spent lol
2). 20:03 rx, pissed I didn't get sub 20 but happy witht the time overall, first time doing this workout.
Great job everyone! Enjoy the new year!
1) I did 340 across for my heavy single and 255 for the set of 10 should have done 275, 225 for 20 this was a good weight and 205 for 30 this was also a good weight for me
ReplyDelete2) will do tonight
1) 215
ReplyDelete195 for 10 (pr)
215
165 (for 18) re-racked and finished last 2
205
135 (for 27) re-racked and finished last 3
2) 21:24rx
Happy New Years CompWODers! Came to the conclusion after more observation from my teammates that I need to lighten my loads on squats and make sure I'm hitting depth on every rep! Disappointed squatting today.
ReplyDeleteOpen
1) 21:01 Rx
2) 5x3 BS @ 235# - some questionable reps...lighter weight with solid reps going forward.
Open 5'10"/174/37
ReplyDelete1. Filthy Fifty: 21:55. This is a 1:08 PR from just 10 days ago. I almost bailed on the workout because I had just done it, but decided to push a little harder and finish the year strong. Subbed PVC good mornings for hip extensions and realize that it's probably not a fair substitution - but wanted to do a true comparison to my last time.
2. Completed BS 5x3 at 70% 1RM of 225 (155# across)
Happy New Year everyone. Health and happiness to all of the CompWODers!
1. Back Squat
ReplyDelete1-10-1-20-1-30
235-195-235-155-235-115
Burner!
2. Metcon
Did "Filthy Fifty"
Time: 20:55min... meh
1. 405-315-405-275-405-225 (probably should have went heavier on the big chunks)
ReplyDelete2. metcon: 18:57 rx pretty pumped about ub double unders and big chunk toes 2 bar
Open/masters
ReplyDeleteFilthy 50: 23:23, this is a 5:05 improvement from last january, so happy with that
back squat 5 x 3 at 255
little sick, recovering from a cold, but still a good day
didn't post yesterday: 1 RM for snatch: 175 (10 lb pr!)
started Ben's beep test, got to 4 than quit, wasn't feeling it, let the negative thinking take over and quit, but will try it again next week, didn't do the met con
Happy new year everyone, and look forward to working with everyone next year! Lots of improvement to be thankful for, and lots goals to aim for.
Congrats on the pr!
DeleteGreat improvements! Don't mess with the cold. Mine messed me up for 2 weeks.
DeleteBack Squats
ReplyDelete1 Rep @ 425
10 Reps @ 335
1 Rep @ 425
20 Reps @ 275
1 Rep @ 425
30 Reps @ 225
"Filthy Fifty"
26:11
Open
ReplyDelete1. 18:11
2. 300# across
Happy New Years! 2013 was great, 2014 is going to be Awesome
Also.Congrats to Josh and Tanya Wagner on the birth of their baby girl yesterday, Kenzie Piper Wagner!
1. Followed 95% 75% 60% 50% and it worked great. 355-285-355-225-355-185. Really happy was able to hit 355 each time. Thought the 20-rep was the toughest.
ReplyDelete2. 22:18 Rx. T2B so slow it haunts me. Happy with time otherwise. The day before I started following CompWOD (Aug 31st), I did Filthy Fifty and left out BEs. Got 23:15 then.
Anyone else's quads kill them when doing BEs off of a GHD? I had to break of the BEs a lot just to give the quads a rest.
1. Ef. Way to aggressive here. Plus my erectors were just locked up from a workout with our gym from the weekend. 305-265-305-235(12 & 8), 305(miss, redlined on the 20) -185 (had to break that one up to, way to aggressive on the 20)
ReplyDelete2. 23:18. Rx. Box jumps were a bit wobbly coming out of those squats.
Open
ReplyDelete1) 24:38 T2B slowed me big time
2) 3 sets at 255 and 2 at 275
So I'm the idiot that squatted heavy yesterday (ended with 320x8)...
ReplyDelete1. 1 rep was 345,325,325. 305x10, 275x20, 245x29
2. Did alot of running and a short amrap with some buds instead
FF pr is 18:50. Might do it tomorrow
DeleteOpen
ReplyDelete1) 28:57 - subbed regular pull-ups, superman rocks for the back extensions and 25lb db thrusters for the wall balls. a 3 minute PR from last time
2) 136kg across
Open/Masters 47
ReplyDelete1) 27:35, not happy, too many breaks
2) 245, 255, 255, 255, 255.
Squats 405, 275, 405, 225, 405, 205 should have went heavier on the 10 20 and 30 next time. metcon 20:02
ReplyDeleteOpen
ReplyDelete1. 34:41- 5min PR from February!
2. Done @ 180
Happy New Year everyone!
Open
ReplyDelete18:58 rx
Squats to be done tomorrow... That was much harder than expected
Skipped Filthy 50 Today. Had Over 30 Athletes Come In For The New Years WOD So We Did A Partner WOD Of The Following:
ReplyDelete2 RFT Split Reps Between Partners:
30 KB Swings (53/35#)
30 Wall Balls
30 PUllups
30 GHD Situps
30 HSPU
30 1 Arm Snatch (50#)
30 Box Jumps
30 Pushups
30 BurpEes
30 SDLHP (53/35#)
30 DUs
Worked On Squat Cleans And Jerks For About 20 Mins.
Did The "Beep Test"Today.
13 Rds + 18 reps
Open
ReplyDelete1. 24:34
2. 225/245/245/255/255
Open
ReplyDelete1) 31:30 burpees and ttb was super slow
2) 185 my last pr was 175# el 12/9/13 before the varicocele
Escale los hip extensions por good morning con una barra de 8kg
Delete1) Back Squat
ReplyDelete305- 1
225-10
305-1
185-20
305-1
135-30
2) Filthy Fifty
25:15
1) 5X3 ( 285, 300, 300, 310, 310)
ReplyDelete2) Filthy 50; 19:40 ( 4 min PR)
Open
ReplyDelete1. 22:47 10#wb
2. 205 across
OPEN
ReplyDeleteFilthy 50 -20:14rx
back squat 5x3 @ 315#
Open
ReplyDelete1. 28:00
2. 195
Open Program
ReplyDelete1) 23:13 - around my PR, so with it being New Years Day in the morning and subbing T2B for K2E, I'm happy with this. Double unders unbroken, which was nice.
2) No time, might do at home later.
Open
ReplyDelete1. 26:11
2. Did the regional squat work.
405-275-405-235-405-205
Def could of gone heavier.
Open
ReplyDelete1- 24:56
2- 225,245,265,275,285x2
Regionals
ReplyDeleteCurrent back squat PR: 165kg/364lbs
1. All 1reps @ 150/330lbs
10rep @ 130/287lbs
20rep @ 115/254lbs
30rep @ 105kg/232lbs
- did all 30 back squat unbroken in that 30/30/30 WOD a couple weeks ago, so wanted to better that.
2. Filthy Fifty: 21:19
- was hammered after the squats, felt better after I finished the WOD and did 10x10 wall balls @ 30lbs for time: 6:12 - training weaknesses
1. "Filthy Fifty" 17:48 (PR). Second time doing this WOD. Pretty surprised that I beat my last time by 4 minutes!
ReplyDelete2. 315, actually did these earlier to accommodate work schedule