Wednesday, January 8, 2014

Friday 1.10.14

Becca's Unstable KB Bench Press.

2014 REGIONAL & GAMES ATHLETES
1.  Pulls
1RM Sumo Dead lift

2.  Odd Object/Movement
A.  Jerk Gip OHS - work up to a heavy double
B.  Double KB OHS - work up to a heavy triple

3.  Bench Press
A.  6x2 across
B.  3x20 Close Grip Unstable Bench - set up with two fingers inside the knurling.

4.  Metcon
3 Rounds, Max reps of:
1 min Box Jump Overs, 24/20
1 min TTB
1 min Deads, 225/155
1 min Rest

5.  Rowing
5x300m, 1 min rest between sets.


2014 OPEN ATHLETES
1.  Metcon
3 Rounds, Max reps of:
1 min Box Jump Overs, 24/20
1 min TTB
1 min Deads, 225/155
1 min Rest

2.  Skills
EMOM x 12:
Odd:  5 OHS below 50% of 1RM
Even:  50 Double unders

87 comments:

  1. Quick question about the metcon on the box over jumps are we opening the hips or going for speed?

    ReplyDelete
    Replies
    1. I don't think you open hips for box jump overs.. I usually clear the box without landing in top.

      Delete
  2. In the market for a new jump rope - What are your recommendations?

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    Replies
    1. Again Faster Revoltion rope. RX ropes are good to. It's all about what type of handle you prefer between the two.

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    2. i got an RPM rope. best thing i've ever had. I started with a rogue rope, got an rx rope, and the again faster rope. this one by far take the least effort to go fast and last the longest without it falling apart or the cable breaking

      Delete
  3. This comment has been removed by the author.

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  4. Hi Guys

    I am new on the site and would like to know to improve on the fitness test from monday what is your best advice? Just do more lite body weight metcon's that push your capacity to the max or interval running type of work.

    That workout really exposed a weakness of me.

    ReplyDelete
    Replies
    1. Ref to the "Bergeron Beep Test"

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    2. Honestly Johann, just stick with the programming and you will improve. I would caution against doing specific training to improve one particular test. This programming will get you where you need to be. Trust it and work your hard.

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    3. Definitely agree with Victor on that one! Only been on Ben's programming for about 2 months but really starting to see the results.

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    4. Thanks guys I really appreciate the feed back wil do as you say

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  5. 1. Pulls
    70 kg

    2. Odd Object/Movement
    A. 70 kg
    B. 24 kg

    3. Bench Press
    A. 80 kg
    B. 40 kg

    4. Metcon
    R1 32 / 20 / 12
    R2 30 / 20 / 10
    R3 30 / 16 / 10

    5. Rowing
    Done'n'done :)

    ReplyDelete
  6. 1. Sumo dead lift up 120 kg (pulled side so taking it easy today on the deads)

    2.A. 80 kg

    3. Bench
    A. 100 kg
    B. 60 /50/50

    4. Metcon
    R1 27/30/16
    R2 24/23/14
    R3 24/20/15

    First set box jump overs - cleared box, second and third jumped onto and over box feet together

    5. Rowing

    55.1/56.9/57.3/57.7/56.5

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  7. Did a hodge podge of make-up stuff this morning. Posted some of Thursday stuff on Thursday blog. Only thing I got to from today was jerk grip OHS - 225. I should be caught up and back on track tomorrow.

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  8. Regionals

    Overall wasn't quite feeling it today for whatever reason. But still got all the work done and got 1% better because of it.

    1) 418
    2A) 45# bar only
    2B) two 35# kbs
    3A) 220 across
    3B) bar with two 35# kb's. Did 20/17/16. Didn't have any lighter kb's and this was really awkward.
    4)
    Box jump overs: 28/22/24
    TTB: 22/22/18
    Deadlifts: 15/16/14
    Total: 179.
    5) done: .55/.56/.56/.58/.57

    The jerk grip overhead squats were ugly. I'm still working on improving my scapular strength and thoracic mobility, and it has been feeling better but days like today with similar overhead work can be discouraging.

    ReplyDelete
  9. 1. Pulls
    350#

    2. Odd Object/Movement
    A. Up to 95#, Still working ankle and calf mobility seem to get into toes way to much on these movements. Staying consistent with my squat therapy starting to feel better.
    B. Did several sets at 35# then 45# tried 53# not happening same problem as above.

    3. Bench Press
    A. 225#
    B. Started with 53# DB held by bands, did a set of 5 and noticed was to heavy. Dropped to 35# with bands. Much more difficult then anticipated.

    4. Metcon
    3 Rounds, Max reps of:
    171 Rx best 225 deads have ever felt.

    5. Rowing
    1. 1:00 2. 1:02 3. 1:06 4. 1:08 5. 1:08

    ReplyDelete
  10. Open.

    1.
    R1:30/20/15 - 61
    R2:26/13/12 - 51
    R3:27/12/15 - 56
    172 reps total. Struggled with my grip on the t2b.

    2.
    Ohs: 40 kg
    Du: completed. 4 rounds unbroken. 2 rounds where i broke.

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  11. This comment has been removed by the author.

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  12. Question for you all...
    What is your protocol for tapering the week before a competition?
    I am competing at Wodapalooza in the Masters division on January 17-19 in Miami. So this coming week will be my taper. Also, are any of you competing at Wodapalooza as well?
    Thanks ahead of time.

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  13. OPEN
    1. Metcon - 58/54/48 = 160
    2. EMOM 12 - OHS 105# / DU (unbroken except R1/R5)

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  14. Open:
    1. 261 as a partner WOD
    2. Complete at 75#

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  15. Open:

    1. 174 - felt great on this. seen some nice jumps lately in my metcons
    2. did some OH mobility stuff
    3. did 5/3/1 wendler back squat since i can't workout this weekend. 335x5. love this program, that was my 1 rep max this time last year.

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  16. Regional (most of it)
    1) 1 rm sumo dl: 395#. Felt awkward.
    2) skipped
    3) bench press: 6 x 2 at 275#
    CG unstable: 35# kb's hanging from bands
    4) Metcon: 218 Rx. (74, 74, 70) disappointed in how hard I pushed.
    5) 5 x 300m row: 55.7, 56.1, 57.0, 58.2, 1:01.8

    ReplyDelete
    Replies
    1. Do you follow this online programming regularly or do you just dabble

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    2. Been following about 9 months or so pretty religiously. Started only doing the open programming. Now I do regional about half the time.

      Delete
  17. Reg:

    Achilles are really sore today for some reason
    1. 435
    2. JerkGrip OHS @ 225
    3. 6x2 @ 215
    CG (normal) - 135
    4. BJO-21,15,14
    TTB-28,22,20
    Deads-30,23,22

    ReplyDelete
  18. Regionals:

    1rm Sumo DL- 495- could of eeked out 10-20 more lbs but very akward

    Here is where it gets good. Tore Rotator cuff at 2013 Regionals so haven't really gone heavy on any of what we did today. Relatively happy!!!

    2. OHS Jerk Grip- 255x2
    2KB OHS- 70sx3, crushed on the 88s

    3. Bench is terrible still painful- 6x2- 225,255,275 across last 4
    CG- Bands and 35 KBs

    4.BxJO- 22,20,20=62
    T2B- 23,21,18=62
    DL- 20,20,22=62= 186 total

    Ran out of time for Row!

    ReplyDelete
  19. Regionals:

    5'8'/180/43

    1. 405 PR. Felt great.
    2. With my current shoulder mobility, jerk grip OHS just is not going to happen. So I did the Open EMOM version at 95 lbs. All DU's unbroken and fast.
    3.A. 225 lbs. My bench is really bad right now.
    3.B. Done with 35 lbs. KB and bands. Holy wobbly.
    4. BJO 26,26,24 TTB 23,15,12 DL 20,17,15 Total 178
    5. 0:54, 0:57, 1:00, 1:01, 1:01

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  20. 1 261 with Partner
    2. #75 (maybe I should have gone heavier) and 30DU

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  21. Master open:
    63, 58, lost count last round
    0hs/ du: 75#, only 40 du in 2 of the rounds.

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  22. Open
    1) 198 total. was keeping track on my phone calculator so i forgot the round by round break down.
    2) Having issues with swelling in my knee so skipped the squats

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  23. This comment has been removed by the author.

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    Replies
    1. One long session :-)

      1: Sumo 465# (First Time trying to PR sumos

      2a: 135-155-175-185-200 (f)
      2b: worked up to two 70# KB.

      3a: 225-225-225-235-245-250#
      3b: 155-135-100#

      Metcon: 159 Reps RX. No Juice, to tired and no energy left, but I did it and it was "Fun".

      Row: Forgott :-( But it was enough anyway. Will take 2 rest days so lower back can recover.

      Delete
  24. Regionals
    1. I just did a deadlift 1RM since I have never truly done one: 400lbs
    2. Jerk Grip OHS-165lbs.
    Double KB OHS- We only have 1 70lb KB, so I just did a couple of sets at 53lbs
    3.Bench-185lbs
    Skipped the unstable bench (no way to do them)
    4.Metcon-
    Box Jump Overs-26,26,24
    T2B-20,20,20
    Deads-20,20,15
    Total-192. Was shooting so hard for 200.
    Rowing later

    ReplyDelete
    Replies
    1. Forgot to mention that I had a great coaching moment today. I've been coaching my girlfriend in crossfit for about 6months now. When she first started she could barely deadlift 125lbs. Today she hit 205. She regularly follows CompWod to the best of her abilities. Her metcon numbers have gone up so much in such little time. Just another one of the many success stories of those who follow CompWod!

      Delete
    2. Congratulations to her and you! You are a brave man. I don't think I would ever dare to try to coach my wife of 25 years! Could be dangerous.

      Delete
  25. Regionals

    1. 435. Went lightish cause I don't want the low back still toasty for wodapalooza next week

    2. 245 Interesting. Thought I had good mobility here but shoulders felt super tight..
    a. Double KB pretty easy with 70s. We only have one 90..

    3. Bench at 245
    a. Close grip with a 45 lb kb strapped on a bar by a band. Super wobbles. Got 2 sets at 20. Tried with 55s and only got 14 reps.,

    4. Metcon - 226
    Box jump overs (hop on, swiveled, hopped off) - 29, 26, 24
    Toes 2 Bar - 32, 28, 27
    Deadlifts - 22, 20, 20

    5. :58, :59, :59. :59, :57
    Really close to not doing these. Glad I did. Kinda.

    ReplyDelete
  26. Regionals; Masters

    1. 385 Did not feel strong today and did not want to push it due to competing in Wodapalooza next week.

    2a. 205 Pleasantly surprised by this. But I got this intense bicep strain like feeling in both arms afterward. It left my arms feeling week.
    2b. The 53's felt easy. I went to go for the 70's but the used caution due to the arm strain.

    3. Skipped. Playing it safe

    4. Metcon: 201
    BJO - 26, 23, 21
    TTB - 32, 29, 24
    DL - 18, 13, 15

    5. I am subbing a swimming workout for the row because of the biceps. But still may go for it later.

    ReplyDelete
    Replies
    1. You are a gymnastics ninja! TTB numbers are crazy.

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    2. Got to the row after all...
      1:02, 1:04, 1:06, 1:06, 1:02

      Thanks Michael. Gotta have something to catch up with.

      Delete
  27. Open Masters
    1. 153 w/ 140# DLs
    2. Odd: 55# OHS squat snatched up / Even: 50 DUs

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  28. Open/Masters

    Metcon: BJ: 23, 23, 21
    TTB: 18, 19, 16
    DL: 18, 17, 18
    Total : 173
    Out of time, did 2 quick 300m row at :56 (no way I could hold that for 5!)

    ReplyDelete
  29. Open
    1. 31/24/24-79
    32/20/21-73
    33/17/20-70

    2. Done used 155# ohs

    ReplyDelete
  30. 1. 435#, finally feeling a groove on these
    2a. 185#
    2b. Don't have 2 kbs the same weight, so I did "thumbs-touching" OHS for a triple: 115#
    3a. still no bench, skipped
    3b. Ring Push-ups with w/KB hanging from shoulders on a band: 35#
    4. 177 total, obvious where I just can hang with you ninjas!
    BJO: 26 27 26 (hop on, spin, hop off)
    TTB: 15 15 10
    DL: 20 19 19
    5. Done. AirDyne @ 600m. This actually felt good to clear out system.

    ReplyDelete
  31. Open
    1)156 T2B were crap, box jump overs steady and slow as per usual.
    2) 105 on OHS and 50 on the Dubs. Glad I stayed with 50 at the advice of Jon.
    Great session today

    ReplyDelete
  32. Open
    1.) 30/20/20
    30/20/17
    30/13/13
    193....had a nice place going but tweaked my back second set of dead lifts just enough to make me take it easy on the deads.

    2.) Done with #105 and 10 H.R push-ups

    ReplyDelete
  33. Open

    Ooh... that was a delicious WOD. Spicy.

    1) 191

    2) 105#s across. DUs pissing me off but made progress. Mostly in the 30-40 range. But managed to get 50 in for one round. On the last round I went over time until I got the 50.

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  34. 1. 1rm sumo 455#
    2. jerk grip ohs: 225 for 3, and like a dumb ass jumped to 300, got 1, then dropped to 275# and got 2. i'm retarded.
    double KB ohs 75#
    3. bench: 6x2 across 300#
    unstabel bench: 55# kb on a band on each side of an empty bar.

    4. metcon:
    box jump over: 31, 27, 29 (dizzzy AF)
    toes 2 bar: 23, 24, 21 (still suck at these)
    deadlift: 20, 26, 27 (1st round i had to catch my breath then i broke off big chunks)

    5. rowing tonight. gotta coach.

    ReplyDelete
    Replies
    1. Haha I did the same thing, jumped to 265 failed and then hit 245. It's alright though, rather be overly ambitious any day bro. Nice weight.

      Delete
  35. 1. 335
    2. 185
    3 53# easily could have done more reps at this weight ... but c&j 2 Kbs @ 70# wasnt even an option lol
    4 145#- should have done 155#
    5. 1st set- 26# Kbs (15 reps)
    2nd&3rd-18# Kbs
    6. 220 80/70/70
    7 rows - done but intensity was def not there ... last time I was right around 1;00 ... just felt exhausted!

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  36. Open Master
    1. 155 reps wbs in place of jumps/135 DL
    2. 65# OHS

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  37. Open
    1) 198
    2) 105 across - should have gone heavier. All DUs unbroken.

    ReplyDelete
  38. Open 2014
    Metcon :
    Rnd 1: 24/25/20
    Rnd 2: 24/20/16
    Rnd 3: 25/17/15
    Total : 186

    Emom x 12 done @ 125# ohs

    ReplyDelete
  39. Sumo DL - Stopped at 365# because back is tweaked from the 5 rep max we did last week.

    OHS were terrible. Shoulder mobility needs to get better. Found a new goat.

    Bench 6x2 @ 300# w/ Dex
    Felt good since I haven't benched in forever.

    Metcon : I SUCK
    BJO - 26/20/21
    T2B - Terrible 17/14/11
    DL - 15/12/9 (back locked up on me and couldn't TnG)
    Total = 145

    Row:
    54.3
    55.3
    1:01
    1:03.2
    :59.7

    ReplyDelete
  40. Open/Masters 47

    1) 62-54-52 Total 168. 185# dl

    2) Done at 65# and 50 du's per round.

    ReplyDelete
  41. Open
    1. 74,60,55=189 reps
    2. Done; 115# on OHD Squats

    ReplyDelete
  42. Open
    1) round 1: 45/16/18 = 79
    Round 2: 43/10/12 = 65
    Round 3: 40/11/12 = 63
    Total 207
    2) done with 95#

    ReplyDelete
    Replies
    1. Dude! nice work on the box jump overs!

      Delete
    2. Thanks Chris! It's one of the few things I'm not bad at.
      Keep up the great work! Always look forward seeing your numbers.

      Delete
  43. Open
    1. 189
    2. Done- 155#/du's are getting better....thanks again for RX rope tip!

    ReplyDelete
  44. Doing my first weightlifting meet tomorrow. Did 3 hours of mobility and watched everyone else do the workout. Bummed I missed out but I'm amped for Tom!

    ReplyDelete
  45. Open
    1. 159 reps
    2. Done with 115lb OHS. Managed to only get one set of DUs unbroken but felt pretty good overall

    ReplyDelete
  46. 1) 455 felt good stopping here could have gone a little heavier
    2) 45lb bar......yep that's it mobility for this needs tons if work
    A 1/2 pd kb just working form
    3) did a wod from my box 30 rep bench press for time 215lb 3:24
    4) met con 166 wanted 180+ just couldn't or didn't push harder today
    5) row done

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  47. Row :58 :54 :52 then row last 2 as kind of a cool down 1:15ish

    ReplyDelete
  48. Masters open
    1. 135 reps Rx
    2. Done at 45lbs and 40 du's

    ReplyDelete
  49. Open
    1) 177 Rx
    2) Completed - happy to have 4 rounds UB

    ReplyDelete
  50. Open

    1. 170 reps @185#
    2. Doing it tomorrow

    A quick shout out to Crossfit New England for letting me drop in to do this WOD! Great people and great environment. I also finally got my "Built by Bergeron" t-shirt. Awesome and proud to wear it!

    ReplyDelete
  51. 5' 6" 165 Southeast

    1) Skipped Sumo DL today, giving my back a rest
    2) Jerk Grip OHS 2RM - 245#
    3) KB OHS 3RM - 70# KBs (heaviest in the gym, felt good)
    4) 6x2 Bench - worked up in increments of 10#s each set to 265
    5) 2x20 Unstable Bench with bands - 35# KBs & 50# KBs
    6) WOD RX - 165 Reps total. Need to start picking it up on these Metcons…
    Got really late, will make up the row.

    ReplyDelete
  52. 1. Pulls
    1RM Sumo Dead lift-500

    2. Odd Object/Movement
    A. Jerk Gip OHS - Still Nursing shoulder, worked to 135 and called it
    B. Double KB OHS - 35's

    3. Bench Press
    A. 6x2 across- See above
    B. 3x20 Close Grip Unstable Bench - Worked up to 35's hanging from Rogue Green Band

    4. Metcon- Picked a number I thought I could hit across like Tabata so I could keep my performance consistent.
    3 Rounds, Max reps of:
    1 min Box Jump Overs, 24/20- 20, 20, 20
    1 min TTB 20, 20, 14
    1 min Deads, 225/155 25, 25, 27
    1 min Rest
    Total-191

    5. Rowing
    5x300m, 1 min rest between sets- 59, 59, 59, 58, 57

    ReplyDelete
  53. Did Metcon today. Took yesterday as rest

    Metcon
    205 Reps

    ReplyDelete
  54. Open
    1. Metcon - 144 (25-22-23 on the box, 22-17-15 ttb, 6-7-7 deadlifts).
    2. Done with 65#

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  55. 1. Stopped at 300. Felt good, still playing it safe. PR is 425.
    2. a) jerk OHS double - 185#, this is a PR. Squat therapy is paying off
    b) dbl KB OHS 45#. I could keep the 35's together. Did the 45's and got them up, but couldn't keep them touching, they went about 8" apart or so.
    3. a) 6x2 bench - 225
    b) unstable bench - purple bands and 35# KB. Didn't get the last set, did two sets of 12 to make up for it. Holy wobbly burn!
    4) had to modify for emergency. Did at home, only have 205# and situps instead :
    Jumpovers 22/25/24
    Situps 28/27/25
    DL 21/25/27

    my stations were all in separate rooms so I did my best to not go over a minute.

    5. No rower so I did 5 rounds of burpees 1min on/1min off. Got 17/18/19/18/19

    ReplyDelete
  56. Open Program
    1) 172 - 64, 56, 52 - low 20s BJ, high teens on other two movements
    2) Done at 105# - double-unders were locked in, all unbroken.

    ReplyDelete
  57. Sumo deadlift 1rm: 425#
    metcon -176rx

    ReplyDelete
  58. Open

    1) 160 -- 21/21/12, 22/20/14, 22/14/14 lost rhythm on last set of T2B
    2) 50kg - DU's felt good, 3 rounds UB, 2 more with only 1 trip

    ReplyDelete
  59. Metcon-
    1 min Box Jump Overs, 24/20- 17, 17, 17
    1 min TTB 17, 14, 13
    1 min Deads, 225/155 20, 20, 20

    Box jumps felt the same throughout the wod, not gassed. TTB dropped off a bit, all good reps (didnt want to push the envelope here with my shoulder acting up lately). Deads felt strong, wanted to keep the same number all 3 rounds.

    Did my OHS with jerk grip at 135#
    Hit all double unders unbroken until last round, tripped up at 38

    ReplyDelete
  60. Made up this session today.
    Open:
    Metcon: 177 reps/ 95#
    Skill: 50#. 5/6 rounds unbroken DU

    ReplyDelete
  61. 151 rx did it after barbell club very fatigued but working my ass off! good workout for my weaknesses!

    ReplyDelete
  62. Open-
    Metcon: 174 reps
    Need to get better at ttb. need more mobility in shoulder

    ReplyDelete