Monday, December 30, 2013

Tuesday 12.31.13

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


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

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69 comments:

  1. Oh my lanta these burpees are killing me haha

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  2. Danny did you squat yesterday? Lol.

    ReplyDelete
    Replies
    1. Haha phew. I kept saying to myself, "Think like a racehorse, train like a bumblebee". Nope, no squatting for me outside of what was prescribed.

      Delete
    2. The other one was "Ben didn't tell you to do it, so, your not gonna do it".

      Delete
  3. Whoever was worried about extra squats...

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  4. if uve been a follower for a while compare it too 1/17/13 :)

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  5. Replies
    1. Looking forward to a little squatting tomorrow. My legs feel great. Haha!!!

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  6. So the singles gotta be heavy if we're tryna get yolked.
    I'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?

    ReplyDelete
    Replies
    1. I was thinking something similar for my loading. Wanted to shoot for 405ish for the singles.

      Delete
  7. 1. 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.

    2. Metcon- 18:53, had to sub unweighted bar good mornings for hip extensions.

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  8. Regionals

    New 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

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  9. Squats:
    All 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!!

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  10. 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

    And Happy New Years compwoders

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  11. 2014 REGIONAL & GAMES ATHLETES-Feel better today. Still a little sluggish.

    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.
    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!

    ReplyDelete
  12. 1) 375-315-375-255-375-205

    We 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

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  13. Rx 26:44...I did this with a class 3 weeks ago and it was 29:17, Squats at 70% 1RM 147#
    Ross Shivley Rx 30:06, Squats at 70%1RM 195#

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  14. Regionals:

    5'8"/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!

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  15. FF: 24:17 rx
    Bs: 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.

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  16. New years resolution:
    Squat 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

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  17. 1) Squats 315,275,315,225,315,185 2) Metcon 27:47

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  18. 1) 405-350-405-250-405-150
    I 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.

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  19. Snatch from yesterday 115#
    3 x 5 BS at 155#

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  20. Regionals; Masters

    I 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.

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  21. Regionals

    1. 385-315-385-300-385-255
    2. Filthy Fifty - 19:25 RX

    Happy New Year!

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  22. 1.
    405-345-405-315-405-245
    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!

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  23. 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
    2) will do tonight

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  24. 1) 215
    195 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

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  25. 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.

    Open
    1) 21:01 Rx
    2) 5x3 BS @ 235# - some questionable reps...lighter weight with solid reps going forward.

    ReplyDelete
  26. Open 5'10"/174/37

    1. 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!

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  27. 1. Back Squat
    1-10-1-20-1-30
    235-195-235-155-235-115
    Burner!

    2. Metcon
    Did "Filthy Fifty"
    Time: 20:55min... meh

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  28. 1. 405-315-405-275-405-225 (probably should have went heavier on the big chunks)
    2. metcon: 18:57 rx pretty pumped about ub double unders and big chunk toes 2 bar

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  29. Open/masters

    Filthy 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.

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    Replies
    1. Great improvements! Don't mess with the cold. Mine messed me up for 2 weeks.

      Delete
  30. Back Squats
    1 Rep @ 425
    10 Reps @ 335
    1 Rep @ 425
    20 Reps @ 275
    1 Rep @ 425
    30 Reps @ 225

    "Filthy Fifty"
    26:11

    ReplyDelete
  31. Open
    1. 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!

    ReplyDelete
  32. 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.
    2. 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.

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  33. 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)

    2. 23:18. Rx. Box jumps were a bit wobbly coming out of those squats.

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  34. Open
    1) 24:38 T2B slowed me big time
    2) 3 sets at 255 and 2 at 275

    ReplyDelete
  35. So I'm the idiot that squatted heavy yesterday (ended with 320x8)...

    1. 1 rep was 345,325,325. 305x10, 275x20, 245x29

    2. Did alot of running and a short amrap with some buds instead

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  36. Open

    1) 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

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  37. Open/Masters 47

    1) 27:35, not happy, too many breaks

    2) 245, 255, 255, 255, 255.

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  38. Squats 405, 275, 405, 225, 405, 205 should have went heavier on the 10 20 and 30 next time. metcon 20:02

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  39. Open
    1. 34:41- 5min PR from February!
    2. Done @ 180
    Happy New Year everyone!

    ReplyDelete
  40. Open
    18:58 rx

    Squats to be done tomorrow... That was much harder than expected

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  41. Skipped Filthy 50 Today. Had Over 30 Athletes Come In For The New Years WOD So We Did A Partner WOD Of The Following:

    2 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

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  42. Open

    1) 31:30 burpees and ttb was super slow

    2) 185 my last pr was 175# el 12/9/13 before the varicocele

    ReplyDelete
    Replies
    1. Escale los hip extensions por good morning con una barra de 8kg

      Delete
  43. 1) Back Squat
    305- 1
    225-10
    305-1
    185-20
    305-1
    135-30

    2) Filthy Fifty
    25:15

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  44. 1) 5X3 ( 285, 300, 300, 310, 310)
    2) Filthy 50; 19:40 ( 4 min PR)

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  45. Open
    1. 22:47 10#wb
    2. 205 across

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  46. OPEN
    Filthy 50 -20:14rx
    back squat 5x3 @ 315#

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  47. Open Program
    1) 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.

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  48. Open
    1. 26:11
    2. Did the regional squat work.
    405-275-405-235-405-205
    Def could of gone heavier.

    ReplyDelete
  49. Open
    1- 24:56
    2- 225,245,265,275,285x2

    ReplyDelete
  50. Regionals
    Current 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

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  51. 1. "Filthy Fifty" 17:48 (PR). Second time doing this WOD. Pretty surprised that I beat my last time by 4 minutes!
    2. 315, actually did these earlier to accommodate work schedule

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