Jim Rego.
2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Plyometric
6 sets of 4 Facing Hurdle Hops
1. Plyometric
6 sets of 4 Facing Hurdle Hops
2. Pull
1RM Sumo Dead Lift Standing on Plates
3. 20 Rep Benchmark
20 yard max unbroken Yoke Carry
4. Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees
AFTERNOON SESSION
1. Rowing
EMOMx15:
Guys: 200 meters
Girls: 180 meters
1RM Sumo Dead Lift Standing on Plates
3. 20 Rep Benchmark
20 yard max unbroken Yoke Carry
4. Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees
AFTERNOON SESSION
1. Rowing
EMOMx15:
Guys: 200 meters
Girls: 180 meters
2014 OPEN ATHLETES
1. Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees
2. Skills
12 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 unbroken muscle ups
Minute 3 - complete 3 unbroken muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees
2. Skills
12 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 unbroken muscle ups
Minute 3 - complete 3 unbroken muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.
Jim Rego does Godzilla in 7:05.
Was directed to your site about a month ago and so far I really like/appreciate the content and workouts. I do have one question though...For the Open workouts, the strength portion of the workout tends to be after the WOD. Just curious why you program this way as it seems to be the opposite of what most other programs do.
ReplyDeleteFAQ and programming philosophy tabs. Welcome!
DeleteDead deadlift..
ReplyDeleteOpen:
ReplyDeleteMetcon: 9:30 RXd
Skills: failed at 7 only
One session.
ReplyDelete1. Plyometric
6 sets of 4 Facing Hurdle Hops- No time or space
2. Pull
1RM Sumo Dead Lift Standing on Plates- 405 easy, missed 435
3. 20 Rep Benchmark
20 yard max unbroken Yoke Carry- skipped
4. Metcon
For time- 5:41
1. Rowing
EMOMx15:
200 meters- Done
Great time. your engine is impressive.
DeleteThanks man, this was another one where I could just cut loose.
DeleteDang it. Saw this and went for your time. Got 5:55. Way to go
DeleteSick time Jeremy!
DeleteImpressive time sir! Good job
DeleteGreat time, right on!
Delete1. Done
ReplyDelete2. 415#
3. Don't have a yoke
4. 8:34. that was all engine. which also happens to be my weakness still.
Open.
ReplyDelete1. 7:22
2. Got to 5 mu in round 6. Reset and ripped my skin of on the right hand...Stopped. Really need to practice muscleups without a false grip more..
Open
ReplyDelete1) 8:22 @ 245#
2) 1/2/3/4/5/3/1/2/3/4/3/1
1) Done felt good.
ReplyDelete2) Weird hammy. Skipped
Metcon: 6:45 Impressive time you got Mr Pace!!!
Row - Done.
Happy overall.
1. Plyometric
ReplyDelete6 sets of 4 Facing Hurdle Hops- Done, worked up to 36ish"
2 & 3 Skipped due to back/shoulder issue
4. Metcon
For time- 6:46
1. Rowing
This evening...
Open:
ReplyDelete1) 9:04 - wanted to get 8 but those last 25 burpees killed me! Wanted to get 10 unb ea rd for DL, but got 10/ 6, 4/ 7, 3.
2) Couldn't get past 4 unb... still feeling those shoulders after METCON.
Another great day of work!
Metcon 1st
ReplyDeleteTime - 5:57RX
Breakdown
1st 25 Burpees - 59 seconds
1st deads - 5,5 (7second break roughly)
1st doubles (50 unbroken)
2nd deads - 5,5 (7 second break)
2nd doubles - (broke 3 times but kept moving)
3rd deads -4,3,2 (5 second breaks in between)
3rd doubles (47 then broke and hit 3 right after )
2nd 25 Burpees - did in 58 seconds , faster than first set and felt easy after doing 225 Burpees last week during that 30 min EMOM with rowing.
Afternoon:
Did 3 sets of 2 Clean and 2 Jerks since I missed yesterday
Hit 106kg as max
Muscle Ups
Finished 5 in a row and failed on 6th minute. Then had to stop trai Ung for day to get to business.
Regionals:
ReplyDelete1) Done
2) 405
3) Farmers Carry done
4) 8:23
1) done
Morning Session
ReplyDelete1) done at 30"
2) 455
3) couldnt do, no yoke and too big of class this am to use all the weights to walk with barbell on back.
4) 12:06 (going to have to start laying off jumping/running for a little bit til my soleus heals, even with rock tape on it, it was killing me this morning and killing my rythm in my dubs, , kept hitting my feet)
Video of the def sumo pull, think I got a little more in the tank, just didnt have time to try:
https://www.youtube.com/watch?v=yFslTvvYN4A&feature=youtube_gdata_player
Was pretty happy with that, I usually dont deadlift well in the early am!
5) done
DeleteOpen:
ReplyDelete1. 10:49
2. MU practice, still didn't connect
Open:
ReplyDelete1) 12:20, fell apart with the last 50 double unders.
2) 1/2/3//1/2/3/4/1/2/3/4/1
3) Did Godzilla after for kicks (had plenty of time to kill today) scaled to 135lb snatch, 245lb back squat, and normal HSPU. 6:24. Gnar wod.
Made up yesterday squats - x10
ReplyDelete135, 185, 215 (was approaching max...maybe could have got 15 more pounds if fresh)
Open
8:40RX
Burpees - 15, 10
Everyround:
DL - 5, 5
DU - 25, 15, 10
Burpees - 15, 10 (faster than first). Felt great!!! No lower back soreness, form finally getting better on Deads.
Skill -
1, 2, 2, 3, 4, 5, 1, 2, 1, 2, 3, 1
Felt good, shoulders sore from yesterday though. All in all, good day!
This comment has been removed by the author.
ReplyDeleteBad training day today....was rushed, did at house, which I hate for stuff like this. No space, etc. Nothing felt right.
ReplyDelete1) worked to 43" hurdle....had to use one and turn around each jump. Messed me up.
2) This felt bad...only worked up to 375....don't like that stance at all. Thats 90lbs under normal deadlift max
3) Didn't do....no yoke, and don't have enough bumpers, cant drop iron weights on driveway
4) 7:04RX.....like I said, nothing felt right. The burpees were slow, deads unbroken but slower than should be, three stops on first two rounds of dubs, last round unb.
http://www.youtube.com/watch?v=AEOLIWncjCw&list=HL1386087190&feature=mh_lolz
ReplyDeleteking kong 4:01
Machine.
Deletegood lord!
DeleteSmoking fast!
Deletehttp://youtu.be/nj3hI_M-9OI
DeleteInsane. 1:55...
Master Open
ReplyDelete1. 10:14 rx
2. MU practice- did not link any- all singles.
1) 30" boxes
ReplyDelete2) 365
3) 500 (600lbs for 10yards)
4) 7:40
5) 1:55ish avg splits.
Open
ReplyDelete1) 12:25 Rx
2) Subbed Strict C2B for MUs
Open
ReplyDelete8:12... Made a mental error and did 100 double unders on the first set
Practiced muscle up transition then did EMOTM goat training with HSPU and pistols
1.6x4 hurdles @ 36"
ReplyDelete2.Deficit Sumo Dead 1rm: 435
3. No yoke- was trying to get creative but failed lol (bands hanging off the bar with 45's)- so opted on doing heavy farmers walk. Ended with 430# for 25ft ( all I have space for- figured it was sketchy to do outside with ice everywhere) - Love the strongman stuff
4. 5:49 rx
Row will be done this evening.
Regionals
ReplyDelete1. 36"
2. 400. Felt weak and the weight felt heavy today! Deficit is tough on sumo.
3. 610# My girlfriend was watching and said I reminded her of a toddler learning to walk lol
4. 5:15 RX
Row later.
Killer time man!
DeleteThanks Austin!
DeletePM
Finished rows, all under 40 sec. Booty burner for sure. Thank goodness for a rest day tomorrow..
Metcon RX'D
ReplyDelete10:38
Didn't feel great today.
Did a group workout after
14 min amrap
Odd - 5 thrusters
Even - 10 burpees
Rest 5 min
14 min amrap
Odd - 7 pull ups
Even - 20 double unders
Just did the PM row. My hamstrings were on FIRE.
Delete1) Done
ReplyDelete2) only worked up to 315. groin
3) 405. 40 lb improvement
4) Metcon - 6:51
5) no time
Open:
ReplyDelete1) 5:11... Wanted to go sub 5 VERY badly, just couldn't quite push through the fire of hell enough.
Will do the muscle ups and regionals rowing work tonight.....I feel like dookie
Woo! Fast time bro!
DeleteOpen
ReplyDelete1) 5:11
Dan and I had a good battle going and ended up tying! Haha, good work my friend
2) Done, got only 1 rep better than last time, but at least it's 1 rep better
Did the Regionals' Rowing tonight as another MetCon. It was more mentally tough to complete all 15 minutes than anything...tried to stay sub-1:40 the whole time and ended up between 1:33-1:37. Good stuff
Delete1.) 7:46
ReplyDelete1. Did some bounding sets over 30" plyo-box.
ReplyDelete2. 425#
3. No yolk. Did no-false grip muscle up work instead. Getting a few by keeping ring in lower part of palm instead of higher on fingers. Stringing a couple together but ugly.
4. 7:22
5. done, subbed 400m airdyne
1. 20in hurdles
ReplyDelete2. 285#
3. Makeshift yolk with barbell+chains @ 305#
4. 9:18 Rx
Afternoon 1. 13min working row time. Successful @ 200m EMOM15
Open Masters
ReplyDelete1. 8:40 w/ 155#
2. Yesterday's work 5 x 2 Squat Cleans + 2 jerks: 105, 125, 125, failed 2nd jerk on 135# 3 times.
3. BS 1x10@175#
OPEN:
ReplyDelete1) Metcon: 5:37 Rx. Was chasing my one of my workout pals (Brad Patti) after about 10 burpees, so that helped me push the pace. He got me by 5 seconds.
2) did this yesterday evening. Misread and didn't do the unbroken requirement. Finished 10
Open Masters
ReplyDelete1. 8:32 Rx
2. 1-2-3-3-1-2-2-1-2-1= 18 total
Open
ReplyDelete1. 7:36
2. 1-2-3-4-5-6-4-1-2-3-4-5=40
2014 REGIONAL & GAMES ATHLETES-Had baseball this morning at 6:30 so had to do this after school. I prefer to train in the mornings haha
ReplyDeleteMORNING SESSION
1. Plyometric-Done
6 sets of 4 Facing Hurdle Hops
2. Pull
1RM Sumo Dead Lift Standing on Plates-Worked up to 365lbs. Felt a little awkward?
3. 20 Rep Benchmark-Don't have the equipment or space.
20 yard max unbroken Yoke Carry
4. Metcon
For time:7:10. Wanted sub 7, but I slipped up twice on the last set of DU's. Cost me.
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees
AFTERNOON SESSION
1. Rowing
EMOMx15:Will do this tomorrow. No time.
Guys: 200 meters
Girls: 180 meters
Open/Masters 43
ReplyDeleteMetcon: 9:02, DU still my goat, DL broken into 6 and 4
MU: got to 4! And 3, 3, than singles. First time stringing more than 1 together.
Rowing: 10 x OTM 200 m row (not enough time to do 15)
out of order today...
ReplyDelete1. 1rm sdl-300#
2. metcon-4:33
3. yolk carry- yolk +230 so somewhere around 410 ish?
4. 6x4 hurdle hops... getting more proficient at these 3@20"3@24"
You are an amazing athlete Cheryl!
DeleteOpen
ReplyDelete1. 7:01 155#
2. 1/2/1/2/1/2/1/2/1/1/1/1
Metcon 6:12 rx
ReplyDeleteAmber Avila 9:52 155#
Open
ReplyDelete1. "Knuckle Sandwich" 9:15. Fast thru 1st set of burpees and DLs, then missed a bunch on double unders.
2. Muscle up ladder OTM12 - 1,2,3,4,5,1,2,3,3,1,2,3 for 30 total reps! Then I did a couple no-false grip MUs unbroken. My muscle ups have improved greatly in past few months.
Open
ReplyDelete1. 9:10 rx I need to work on my dubs under duress and just relax when I miss. Any tips from you experts how to improve these under workout conditions?
2. got to 5 which was a PR then got back up to 4 so all in all a good day with these
they feel smooth
Stephen, in the past 3 months my DU have gone from mediocre to awesome in workouts. I can't see your form, but I did the following and its made a huge difference.
Delete1. I focus on bouncing with very little knee bend at the bottom and no flexion (straight body) at top of bounce. Basically just bouncing off of toes and keeping body nice and tight
2. I focus on very little arm movement except for flicking wrists and a small (tiny) amount of elbow movement while keeping arms as straight (down and out) as possible.
3. After that I started to not have to jump nearly as high anymore. It became much easier to relax with little hops/bounces. This took some practice, but within a cpl weeks my jumps were much much less than before that.
4. The last thing I did was shorten my rope significantly. No one ever told me about this, but being tall the rope was traveling a long way around my body slowing my doubles down compared to the shorter athletes. If you get #1 and #2 down, you'll be able to keep bringing your rope in until its very short and that will speed up the doubles (and force you to keep arms straight and down+out).
All of that leads to doing less work and because there are less drastically moving parts, less chance of something being off timing. But I'm really long winded so this might just be an exaggerated way of saying "bounce,don't jump, rigid body&arms, shorten rope, practice".
When people trip up on DU the first thing that happens is loss of form. They start jumping faster to try to alter tripping up again. I always remind people to stay calm, think about jumping high and slow bc in reality you will be jumping the right speed.
DeleteYou should also practice the ability to control your jump and wrist movements so if you slow down or speed up.. You will continue to be consistent. This helps when you need to take a big breath during DU but don't want to stop. Just slow down and then speed up again.
Last tip: practice when your tired. If you practice at the beginning of wods/ during warm up it will not be the same as enduring the pain when your tired. Bc the pain when your tired will be more relatable to the pain during a competition.
Thanks for the tips
DeleteI will add this to me never ending list of goat work lol
Open:
ReplyDelete1. 7:09- ub on dl, du's are slowly improving
2. Shoulders are not ready for mu's- did row & yoke carry- 600# for 50'
Open
ReplyDelete1) 7:37 Deads Unbroken, broke up Dubs into sets of 25.
2) Hands still tore up, did Hatch squats instead
Open
ReplyDelete1) 6:19
2) failed at round of 6 (5 of 6), round of 5 (4 of 5) then did 4. first round of 4 and 5 felt great, just cant get that damn 6th round unbroken.
1) Hurdle Hops done unsure of the height, close to 30" though.
ReplyDelete2) worked up to 355 standing on 65# Gorilla Hitemps in 20 minutes, doubt I had much more. I put my feet at the knurl lines, unsure of how wide to go (I'm 5'11")
3) Loaded up a barbell with 225# and hung 2 70# KB from it with bands and marched in place for 45 steps. Best thing I thought of with limited space
4)9:55 Rx. Last round of double unders was garbage. Couldn't get more than 5 at a time. Had sub-8 in my sights after the last round of deads I thought.
5) Doing this after I coach tonight
5) finished each time around :39-:41, felt good to flush the system
DeleteMasters 46
ReplyDelete2014 OPEN ATHLETES
1. Metcon
For time: 11:54 rx ( includes both set of burpees)
25 Burpees
3RFT of:
10 Deads, 275
50 Double unders
Then: 25 Burpees
Doing MU tomorrow ran out of time, damn DU, couldn't get going on first set then unbroken on second and fought for third set.
Regionals:
ReplyDelete5'8"/185 lbs./43
1. Nothing really in the gym that I can set up for this so I did five 33" box jumps every 0:30 for 5 minutes.
2. 385 lbs. This felt a lot better than expected. I am really psyched about this.
3. Skipped. No yolk and creativity with a ton of weight on your back is somewhat frowned upon in our gym.
4. 6:49. First burpees in 0:53 Deadlifts 10, 10, 7/3 Dubs 50, 30/20, 30/20 Second burpees 1:04.
5. Rowing done. The last time we did this I stopped at 10 minutes. This wasn't that bad at all. All rows kept between 1:40 and 1:45 pace. I think that god awful rowing workout of 9 rounds of 1:40 on/0:20 off has helped my rowing.
6. Felt so good, I did the muscle up ladder 1, 2, 3, 4, 4, 1, 2, 3, 4, 1, 2, 3.
Yesterday was one of the worst days of training I have had since I started Crossfit two years ago. Just a shit show all around. Today was one of the best. Go figure.
1. Hurdles set at 36inches and bounced them all.
ReplyDelete2. Skipped. Back is still destroyed.
3. Metcon: 6:20 rx.
My double unders. Fuck them.
A) Hurdles done at 20" high, and 30"long
ReplyDeleteB) 1 rm SDL- 245
C) skipped
D) 12:00 Rx (DL all singles and tried to make them pretty... these are a weakness// DU's UB)
E) Check-- finished all 200's at 50seconds
Just realized the girls row distance was 180m not 200m... oops!
Delete1. Done
ReplyDelete2. 405
3. 545
4. 6:40 Rx
1. Done
Reg:
ReplyDeleteKinda everywhere today.
Did Godzilla scaled and loved it.
Did 4 muscle ups in place of the rope, 205 on the snatches, 315 on the back squat, and the hspu with only one plate. Gave me a whole new respect for the people I'll be competing against in January. Time was 10:30.
Defecit Sumo DL- got to 315 and starting really hating it so I stopped.
Metcon- 9:20. DU sucked today. Seems like it varies day to day. Still happy with the work I put in today.
Sumo deads: 45# pr at 400#
ReplyDeleteBody weight 155
MetCon: RX 10:26
Bad day at DU
Open
ReplyDelete1)10:59
2) 6 subbed c2b pull-ups. 6
Felt awful yesterday and surrendered to Mobiltiy. Then today had a shitty chain of events at work that caused me to not get home until after 8 but said to hell with it, and did it anyway even after being in a car for 4 hours.
ReplyDelete1. Did some 40" box jumps because I don't have a way to rig hurdles in the garage. Not enough space.
2. 395. Maybe had a bit more, but felt a bit of a round and mama didn't raise no fool.
3. Subbed in the 4x10 BS from yesterday. 255 Across. Fired up about that one.
4. So, double unders are a different animal at 10 at night after you've spent a total of 7 hours on a car and on a ferry and after a max Dead and a gnarly set of squats. So this time was a little rough. 9:49. But, whatever, I did it, and it's done.
2014 Regional & Games:
ReplyDelete1. Done. Didn't have hurdles, set risers on top of 20" box. Worked up to 6 risers on top of each box.
2. 405.
3. Skipped, don't have.
4. 7:27 Rx. DU's were atrocious today.
5. Done. Display on rower is broken. Rowed tabata :45on/:15off x 15.
Open
ReplyDelete1. 9:48 RX
2. Pull up ladder instead of muscle ups. Been practicing pull ups without wearing gloves so hands have been very sensitive.
1-2-3-4-5-5
1-2-3-2
1-2
Continued with squat therapy and goat work
Been following the site for about a month and have seen major improvement and PRs. Best part of my day is seeing what the WOD for the next day will be.
ReplyDeleteOpen : 9:32 RX. I probably spent too much time between deadlifts and double unders but I was able to string 30-40 together at a time. My workout partner is out with a bum ankle so was a little harder without someone to chase.
MU: still working on getting one. Practiced a bunch of jumping muscle ups to dial in the transition which is where I'm lacking on the Kipping muscle up.
1RM deficit sumo DL : 205lb
Regionals.
ReplyDelete1) done. Up to 42"
2) 390 off a 4in box.
3) skipped.
4) 6.42
5) sub'd muscle-up wave since it's a major goat of mine. 1-2-3-4-5-4-1-2-3-4-3-1
Open
ReplyDelete1. 14:57 - DL's scaled to 255
2. 2, then the rest singles. Did bar muscle ups with a light resistance band. So close to being able to do them unassisted!
7:37
ReplyDeleteGot 4 on the set of 5 m/u
Regionals:
ReplyDelete1. 6 sets of 4 Facing Hurdle Hops
Skipped
2. 1RM Sumo Dead Lift Standing on Plates
Worked up to 275# on standing on 45# rubber plates
3. 20 yard max unbroken Yoke Carry
Worked up to 375# (first time ever doing yoke carries)
4. Metcon
Time: 7:26min
5. Rowing
EMOMx15:
Guys: 200 meters
Girls: 180 meters
Ummmm partner and I didn't see the girls part was supposed to be 180m, we did 200m for 15 rounds! Whoops!
OPEN
ReplyDelete1. Metcon: 7:15 Rx
2, UB MU Wave: 1-2-3-4-5-1-2-3-4-1-2-3
...playing catchup this week ...
Open
ReplyDelete1. 10:24 Rx
i my speed rope broke and i haven't ordered a new one yet. Used an old heavier leather type rope. DU's are always unbroken for me and time where i catch my breath. I end up using them as a crutch in my workouts and slowing down other places because i know i can make up for it here. This heavy rope smoked me, only did first round unbroken. Might just stick with this for a while. anyone ever tried this?
Open
ReplyDelete1. 6:55 Rx second set of burpees was slow
Open
ReplyDelete10:31
1,2,3,4,5,5,1,2,3,4,2,1=33
Open
ReplyDelete1. 11:00 with 255# deadlifts.
2. 1,2,3,2,1,2,2,1,2,2,0,1
Open
ReplyDelete1) 10:47 - these felt heavier than last weeks team WOD
2) 1,2,3,4,3,1,2,3,2,1,2,2
I think i finally figured out - after 2 weeks - how to post from the ipad....
ReplyDeleteOpen - Masters 46
13:29 - 225#DL
subbed strict pullups for MU
Ricky, I am going to be at TJ's tomorrow at 7:00am.
DeleteI still don't totally have this figure out! Just seeing your post saying you are going to be at TJs tomorrow, which I assume means today at 7? It is not 9:30pm. Are you in town?? Do you have heather with you? shoot me an email: rwedge@pensionmark.com......
Deleteopen
ReplyDelete1) 25 burpess 1:40seg
8:10
25burpees 2:00
total= 10:10
2) max 2 muscle ups yo se que puedo hacer mas solo q ese dia no pude mi record es 5 seguidos
los deadliftss los escale a 185
DeleteGetting post in late
ReplyDeleteReg:
1.) Hurdles worked from 24" to 30"
2.) 1RM at 225. Was a struggle. Not sure I was engaging correctly.
3.) No yoke so hung some heavy KBs from barbell and walked around gym.
4.) Metcon 7:31Rx
PM Session
Skipped.
open
ReplyDelete1-7:55
2-1,2,3,4,5,3,1,2,3,4,3,3
Open
ReplyDelete7:58
Regional -
ReplyDelete1. Sumo 365
2. jump at 30" box
3. metcon - 9:59 - stumbled through double unders
4. row - done with :20 rest or more each time
5. yoke - done with 325 on barbell and two 32kg kb hanging on each side from two blue thera bands