Thursday, January 23, 2014

Friday 1.24.14

Tick...Tock....

2014 REGIONAL & GAMES ATHLETES
1.  Pull
Sumo Deadlift 3RM

2.  Odd Lift/Object
EMOMx12
Odd:  Practice Front and Back Levers - be diligent and seek improvement on every set.
Even:  Stone Bear Hug Carry 50'

3.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

4.  EMOMx12
Odd:  15 cals on Airdyne
Even:  45 second Plank


2014 OPEN ATHLETES
1.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

2.  Skills
"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.

65 comments:

  1. On shift tomorrow no rower what's a good sub? I'm thinking burpees?

    ReplyDelete
    Replies
    1. 13 reps, after my first 2 pulls on a rower, I usually pull a cal a pull.
      Good Luck

      Delete
  2. Jeremy Pace
    Are you still out there??

    ReplyDelete
    Replies
    1. Broooooo, look at the bottom of the page, still posting just a day late. Dropping back has been a great decision and I am not having to pick and choose the work. How are you sir?

      Delete
    2. Haha I did look yesterday but probably just missed it.
      Doing great, just had to take a week off and coming back this week I feel like I've missed 7weeks. Terrible what 1week can do to your metcon.
      Anyway good to see you still hitting it hard!! 5weeks to go you're going to do grest!

      Delete
  3. Regional / Open

    3 Rep Max Sumo Deadlift @ 345lbs
    (Had a lot more in me)
    Bodyweight 167lbs


    METCON
    Score - 5 Rounds + 16 reps

    Flight Simulator
    Time - 7:26

    All unbroken with only one failed at wot on set of 45 on the way down. My calves have never felt so much pain and my forearms are smoke.

    ReplyDelete
  4. 1) sumo 3rm - 365
    2) stone weight - 142
    3) metcon - 6 rnds (done with 8# titin weight vest)
    4) done

    ReplyDelete
  5. 1) Sumo DL 3RM = 475lb

    2) Skipped

    3) Metcon - 5 + 3 rx (screwed up and did 7 OHS each time...)

    Flight simulator - Embarassing

    ReplyDelete
    Replies
    1. Haha I bet I was worse than you :)

      Delete
    2. I don't know man.. I fell apart after 50. I failed on the set of 45 at least 4 times. It took me 17 minutes, so -7ish minute PR... haha

      Delete
  6. 1. Pull
    Sumo Deadlift 3RM @ 352#

    2. Odd Lift/Object
    EMOMx12
    Done with 50# slam ball, increase distance to 100'

    3. Metcon
    AMRAP 7:
    5 Rounds even

    4. EMOMx12
    Done

    ReplyDelete
  7. Open:
    1) 4+1 @115
    2) 18:40 scaled to 40 max unbroken then descending.

    ReplyDelete
  8. Open

    1) 5 rounds. The last two round felt better and were faster than the first three. Wasn't warmed up enough. Should have rested about 5 minutes and done it again.

    2) Didn't finish the entire thing but my DUs started clucking so much better than before. I'll take that as a successful workout.

    ReplyDelete
  9. Open
    1. Metcon: 5 rounds + 4 Rx
    2. "Flight Simulator" - 9:36 Rx (2:47 PR)

    ... crashed twice on the 10s on the way down

    ReplyDelete
  10. After flying for 20+ hr I'm a day behind...
    Open:
    Opening Day - 13:43, lung burner... Bjork and thrusters were my slow spots.

    4 pos snatch - 99/99/108/108/112, a little more weight than last week, still moved quick

    Flight Sim - 16:25.... yep.... only a few misses but not higher than 12 so thats good.

    ReplyDelete
  11. Open:

    1. 5 rounds + 6 cal row. scaled to 95lbs. really underestimated how far along i've come on my OHS, they were all unbroken. a few months ago this would have been impossible. I should have gone heavier.

    first wod with my new concept 2

    ReplyDelete
  12. Regionals:

    1. 385 lbs. PR. I had some more in me.
    2. Skipped
    3. 4 rounds + 6 OHS. I had a rower malfunction on the first round. Took me about 3 or 4 pulls for each calorie. Took me well over one minute to get the first 12 calories. Cal/hr were well over 2,000. Weird. I would have five rounds easy. Oh well.
    4. "Flight Simulator". Holy humble. Took me two years to get double unders. Once I got them, I became pretty good at them pretty quick. This showed me I have A LONG way to go. Don't even know the time, but it was over 20 minutes. On the way up, I tripped up on the round of 45 twice. Once at 41 and once on 45. Pretty irritated!

    ReplyDelete
  13. Open:
    6+2... 7 on this would require more of a man than I was today.

    Flight sim: done.. Had said any trip up required a 5 front squat penalty, only damn trip I had was because the rope hit the rig. Good challenge.
    Good luck to all the ECC guys tomorrow

    ReplyDelete
  14. 1. 130 kg very satisfied since my last attempt for 1RM regular DL was 135 kg, so 130 kg on the Sumo DL is something I am proud of from today's workout

    2. Scaled
    Odd: 20 Handstand Chest Taps
    Even: 50 kg Boxing Bag Hug Carry 30 meters

    3. Metcon: 5 rounds + 4 OHS (sub 12 Cals on Rower for 13 SDLHP with 20 kg bar)

    4. Done'n'Done

    ReplyDelete
  15. Open

    1. AMRAP 7: 5 rounds
    6 OHS @ 115#
    12 Burpees

    2. Flight Simulator: 5:53 but only went up and back from 30. I ran out of time, but know that the toughest ones were ahead of me. Still happy with only one crash!

    GOOD LUCK to all of the competitors this weekend!

    Northeast
    5'10"/174/37

    ReplyDelete
  16. Open
    First day back doing metcons after an 8 week oly cycle. I can't breaf!
    Metcon: 5+6OHS
    Feels good to be back.

    ReplyDelete
  17. 1. 375
    2. Done
    3. 5+15
    4. Done. Did 25 sec on air Dyne because I don't have calories on cateye

    ReplyDelete
  18. 1. 415
    2. Done
    3. 5 Rounds plus 3. Dropped bar forward on last round need to work more on balance.
    4. Done

    ReplyDelete
  19. Good Luck to all the athletes competing tomorrow! Big shoutout announcer Tanya Wagner
    Open
    1. 6rds + 6
    2. 13:05- big thanks to cheryl & Mike for RX jump rope recomendation!
    -worked up to 275# on 3 rm from yesterday, legs are shot

    ReplyDelete
    Replies
    1. Wow that is awesome! I have to admit I threw my wonderful Rx rope a few times today!

      Delete
  20. OPEN:

    1) Metcon: 5 rounds + 11 reps. That's the best OHS have felt maybe ever. Too conservative on rower in retrospect.
    2) "Flight Simulator": 7:54. No misses.

    ReplyDelete
  21. Open/Masters 47

    1) 4 rds + 2 @ 95#. Happy with this as this is a very heavy ohs for me as my old shoulders, wrists, hips, knees and ankles don't like ohs.

    2) 17:13. SHoulders are smoked.

    ReplyDelete
  22. Open
    1) 4+6 Rx. Pretty happy with this. 135 is still a heavy OHS for me
    2) flight sim - 11:23...you 7 min guys are freaks. Awesome work!

    ReplyDelete
  23. Open masters
    1. 4+11 @ 85#
    2. Hit 40 unbroken then kept at it. 18 fails trying for 45. 581 DUs in 27:00 but happy I did them.

    Best of luck ECC competitors. I'll be in the crowd cheering you Big Dogs on!

    ReplyDelete
  24. 1) 3 RM Sumo DL- 505
    2)Done- Used a Telephone Pole 12' in length not sure weight but it sucked. couldn't breathe:) carried it with a double under hook.
    3) 6 rounds
    4)Done

    Added work-
    Bench Press
    135x10
    155x8
    185x6
    205x4
    225x4
    245x2
    275x1
    295x5
    225x16

    ReplyDelete
  25. Regionals.

    1) 451
    2) done with a 100#, 4' long 2' diameter cylinder.
    3) 6rds and 3ohs as rx'd.
    4) done. Had to sub 30 sec sprint on a bike. Don't have a air dyne to measure calories.

    ReplyDelete
  26. Open
    Warmed up with some 3 pos squat snatches with the bar. Working on staying back at the power position and a straighter bar path.

    1. 5 rd + 4. A bit conservative.
    2. An embarrassing 24:22. At least I finished it. Actually got stuck on the low reps on the way down. Lost coordination in my arms an kept tripping up. Def got better at DUs today though!!

    ReplyDelete
  27. open 6 + 14 rx thanks for the push team.

    ReplyDelete
  28. 1. Sumo deadlift 3x 455
    2. Did 160# plate carry for stones and ghd holds (front and back) instead of leavers (suck at them so trying to build the stability)
    3. Metcon: 6+3 rx
    4 AD and plank EMOM done

    ReplyDelete
  29. Open
    1) 5 rds 95#
    2) got up to 30 on the up and quit after 15 min. Too many attempts to count

    ReplyDelete
  30. Open
    1. 3+3 @110. Burpees for row
    2. Not enough skill for this yet. Did 200 reps for time in 8:48

    ReplyDelete
  31. 2014 Regional & Games:

    1. 425#

    2. Just worked on front/back levers for 12 min. No stone.

    3. 3 rounds Rx. Pretty embarrassing.. OHS pretty big goat of mine.

    4. Done. Subbed 12 cals on stationary bike for airdyne. No airdyne.

    ReplyDelete
  32. Open/Masters 43

    Did "Opening Day" wod from yesterday, : 13:52, felt really fatigued, no mental drive, think I need an extra day off, and better nutrition, more sleep

    Snatch: 6 OTM squat snatch at 135, these are starting to feel really good at the bottom

    Flight simulator: 17:47! My arms are jello, shows I am inefficient, but getting better.

    Yesterdays wod at local box: 5 x 3 power cleans at 215
    metcon: 30 thusters at 115, 60 kettlebell swings (53), and 90 DU's, 8:21

    ReplyDelete
  33. 1. 385

    2. Changed to 2 mu+10 sec l sit on odds and 5 OHS on evens

    3. We had a girl pass away that was a member at our box and did a wod for her, tons of the local community came out, it was pretty cool. 10 min amrap 1 rope climb, 1 power clean 185/125 (I did at 225) 14 burpees, the 1.1.14 denotes the day she passed. I got 7 rounds and the power clean on the 8th

    ReplyDelete
    Replies
    1. Sorry to hear about the girl at your box. Nice work on the WOD for her.

      Delete
  34. OPEN

    1) 6+1.
    QuadFest.

    2) 5-10-15-20-25-30-35-40-45-39-DNF
    CalfFest.

    ReplyDelete
  35. 1. Sumo Deadlift 3RM @ 265# (didn't push it due to knee)

    2. Skipped

    3. Metcon
    AMRAP 7:
    6 OHS, 135/95
    12 Cals on Rower
    4 + 2 cals

    4. EMOMx12
    Odd: 15 cals on Airdyne
    Even: 45 second Plank
    Done... did 12 cal on the Airdyne instead of 15... bah

    ReplyDelete
  36. Open/Masters 44:
    4 rds + 10 65#
    16:11 flight simulator

    ReplyDelete
  37. Open

    Did yesterdays snatch & front squat work
    4 pos snatch - 40/50/60/60/65kg

    3RM - 130kg
    10RM - 105kg -- felt like my legs had a little more, but my lungs were screaming "I can't breath"

    1) skipped

    2) Flight School - quit at 15 minutes after 5 attempts at the round of 50. (misses at 42, 43 & 45)

    ReplyDelete
  38. Open
    1) 7 rounds + 1 (scaled to 70# 1 arm KB oh squat because sprained my wrist yesterday)
    2) 9:07

    ReplyDelete
  39. Sumo Deadlift 3RM- 435, had to band this on there, couldn't fit more on the bar, had more in me.

    2. Odd Lift/Object
    EMOMx12- completely forgot

    3. Metcon
    AMRAP 7:
    6 OHS, 135/95
    12 Cals on Rower- 7 rounds on the nose as time expired.

    4. EMOMx12
    Odd: 15 cals on rower (had to change, no airdyne)
    Even: 45 second Plank

    ReplyDelete
  40. Amrap 7: 5 rounds rxd
    flight simulator - 11:08rx

    ReplyDelete
  41. Open
    1. 3 rounds + 8 at 105lbs
    2. 12:31 - not my day.

    ReplyDelete
  42. Open Program (way late and kinda mixed up)
    1) 5 rds + 6 + 8 - subbed 70-lb KB SDHP for rowing, OHS felt great.
    2) 4 pos snatch from Thursday, up to 125

    ReplyDelete
  43. Open
    1. 5 Rds + 6.
    2. "Flight Simulator" 8:31 Rx. No mess ups. Maybe rested too much in between sets.

    ReplyDelete