Sunday, January 12, 2014

Monday 1.13.14

Becca at the OC Throwdown.

2014 REGIONAL & GAMES ATHLETES
1.  Back Squats
Back Squat, 7x5 across

2.  Metcon
"The Open Test"
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 - games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups


2014 OPEN ATHLETES
Metcon
"The Open Test"
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 - games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

133 comments:

  1. Anyone else feel like they're really hitting their stride right now? Maybe it's just that I'm finally feeling 100% after a back injury in November, but the last 2 weeks of training have been great. All the feelings of being overtrained/worn out back in the fall are gone, and things seem to be falling into place for the Open. But then again, I guess that was the plan.

    Hopefully the rest of you are feeling the same way.

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    Replies
    1. Couldn't agree more! I am feeling so great!!!

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    2. Agreed. I feel the exact same way. seen some big jumps lately too because of it.

      Think Ben programmed it that way?

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    3. Yep. Feeling pretty good. Seeing some big jumps as well. Love this stuff. ;)
      Ben is da man.

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  2. Replies
    1. So it's 288 reps rx
      First time did this wod

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    2. thanks man, but honestly i was disappointed by this result. Burpees occasionally crushed me so cleans were really slow.

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    3. Yeah, 145lbs has never felt so heavy.

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  3. Guys if you haven't heard Kevin Ogar severed T-11/12 and severed his spinal cord at the OC Throwdown this past weekend. If you get a chance check out https://fundly.com/kevin-ogar-s-recovery . I also believe Barbells for Boobs will be setting up a site. From my understanding he does not have medical insurance and his medical bills from this type of procedure (procedures) will be extensive.

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  4. Quick question:
    Last time we did the open test (7.8.13) we did 30 burpees before the 30 c2b pullups. Any1 know why its changed?

    Hope you get well soon Kevin!

    ReplyDelete
  5. Regionals
    1.Back Squats-265lbs. Could have probably done 275.
    2.Open Test- So funny/not so funny story here. I got 285 reps. BUT, during the c2b's my bar came loose and it rolled out of my hands on the way down. Landed square on my back. Kinda knocked the wind out of me for a little less than a minute. If it wasn't for that I would've finished the snatches. Oh well! Darn garage get-up. It was a 25 rep PR nonetheless!

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    Replies
    1. Thanks man! Like Anders, I really feel like I'm hitting my stride right now. I feel great.

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    2. This is the time to hit it... 7 weeks until the Open!

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  7. Buzzing with this programming atm, can't wait to attack this later on.

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  8. Regionals.

    1) 316 across.

    2) 281 reps. A 12 rep pr. Felt really good minus the c2b pull-ups and cleans. Good wod.

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    Replies
    1. Agree with that..
      C2B and cleans were suck'ish

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    2. Ya. By the time I got to c2b's my shoulders were starting to get smoked and just couldn't string more than 5 together after the first set.

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    3. Yup
      I even did some singles :) haha

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  9. Good to be back!

    Regionals:
    1) 315 across (groin still not 100%)
    2) 260 reps. Had to sub hspus for pullups. I somehow managed to sprain my AC joint before I went on vacation 3 weeks ago so no pullups or muscle ups for this guy. Also, 2.5 weeks off have not had the tapering affect I'd hoped for...

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  10. Open:
    17 cleans, 257 total. Slower than expected on the c2b. 23 reps away from my goal.

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  11. 1) 242 across last 5 sets
    2) 281 - my snatches sucked big time!

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  12. Open.

    281 reps. Pr with 21 reps from last time!

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  13. Regional:

    1) back squat 7 x 5 across @ 295# (did this after Metcon)

    2) "open test": 326 reps (1 round + 26 wall balls) Lost my score from last time but I'm pretty sure this was better.

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    Replies
    1. Way to crush this one Lee. Impressive.

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  14. 1. Back Squats
    Back Squat, 7x5 across @ 275#

    2. Metcon
    "The Open Test"
    AMRAP 20 of:
    50 Wall Balls, 20 25/15/10
    50 Double unders 2 misses
    40 Box Jumps, 24 Just kept moving
    40 TTB 20,10,5,5
    30 C2B Pull ups 6x5
    30 Burpees Just kept moving
    20 Cleans, 145 10,5,4,1
    20 Jerks, 145 10,10
    10 Snatches, 145 Singles
    10 Muscle ups 5,3,1,1
    Got back into wall balls and hit 16 more

    ReplyDelete
    Replies
    1. Just wondering are the snatches and cleans squat or power?

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    2. Any way you can get it bro! :)

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  15. M/36/177/5'10"/ American in Norway. :)
    Regionals -
    1. 315#, across
    2. 316 reps. 25 rep PR. I'll take it.

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  16. Blaine and Lee, just out of interest, how tall are you both and what you weighing? Great reps though, good work lads!

    ReplyDelete
    Replies
    1. Umm I'm short 5'6"-5'7" on a good day and weigh in between 160 & 165 in the afternoon.

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    2. I'm about your height Blaine but about 155bs, alot harder shifting the weight fast being short, 5'9 is a perfect height.

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    3. I got 285. But I'm 6'2" 216. Was not fun

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  17. 7x5 HBBS- 340 across felt very light after 1st set!.. went off 70% should have gone up

    Metcon:
    Felt really good going into this fatigue and condo started to kick in about 16:30-17:00, (145 felt heavy today)
    Muscle ups are my goat especially deep into a WOD. Missed 3 that slowed me down...

    Hit 297 total reps. if no misses would have gotten deep into the Wall Balls

    Good judge of condo on this one.... time to start cranking it up!!!

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  18. Regionals; Masters
    5'5"/165/40

    Tapering for Wodaplooza this weekend so took it easy on squats: 3x5 @ 225

    Metcon: 344 (1+44 Wall Balls)

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  19. Definitely did not see 20 minute amrap. Finished one whole round in 16:40. I would like to think I would have gotten into the doubles with 3 minutes left. Maybe not.

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  20. 1. Back Squats: worked from 275 to 305

    2. Metcon: 300 reps. (My goal was to finish the muscle ups, I finished at 19:43 and called it a day) Didnt feel 100 percent but am still satisfied with my score. Programming is on point.

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  22. Open:
    249 RX, goal was to finish the cleans. TTB were agonizingly slow. Hip flexors pretty much locked up on me.

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  23. Open

    1 + 22
    First time doing this workout. I was more just going through the motions with a conservative rep scheme approach. Will attack it a little differently next time. Great stuff though.

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  24. 1 full round... (Technically 299, as I landed a muscle up and didnt lock it out because I subluxed my shoulder, which then made me take at least 30 seconds to assess if I could continue, so I'm considering that freak issue aside I would have got at least 10 wall-ball)

    Happy about this but I want to repeat this workout until I'm getting through all 50 WB...

    Sending my thoughts and prayers to Kevin O, very scary accident, I'm sure the CF community will do whatever it can to help him as much as possible.

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  25. Open Test - 280 Rx (13 rep PR)

    ... TTB/C2B were the gate keeper - much too broken to give myself time on the snatches.

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  26. Open

    Test: 271 reps My only "scale" was my 9.5 ft ceiling on the WBs. I'm not going to lie - I'm feeling good like many of you. If it wasn't for my nemesis (C2Bs), I would have made it to the snatches. They literally KILLED me. I think I did 20-25 singles. Awful. Other than that, I felt great.

    This will likely be my only full workout of the week since I'm going to start tapering for this weekend's partner competition. I should be back in full action on Monday/Tuesday.

    Keep it up everyone. Very impressive scores out there...

    Northeast
    5'10"/174/37

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  27. Open

    280 reps.

    Did wallballs unbroken and went straight to the box accidentally. Luckily one of my buddies corrected me before I had done too many box jumps (think I only did 6 or so). Was up all night battling my restless legs so was pretty zombie-ish this morning. Not making excuses, just noting my state. I'm well aware that there is plenty of room for improvement with some of these movements.

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    Replies
    1. Another sign of my discombobulated state... at one point I looked at the time on the clock and thought, 'Man, I've got plenty of time to finish a full round'. Until I looked up a short while later and was reminded that the clock was counting down. Gulp... not enough time.

      Delete
  28. Open

    280 reps

    Bad sleep last night. Day 6 on zone and feeling good.

    Sorry for lack of posting. I follow everyday I just always forgot to put my scores up. Wish when I wrote in my diary it put it straight on.

    Technology, sort it out.

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  29. Open

    280 reps

    Bad sleep last night. Day 6 on zone and feeling good.

    Sorry for lack of posting. I follow everyday I just always forgot to put my scores up. Wish when I wrote in my diary it put it straight on.

    Technology, sort it out.

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  30. Regionals:

    5'8"/180/43

    1. 280 Rx. Did metcon first so I could brofest with my buddy Josh. Flew along until I hit the snatches. I absolutely suck at snatches when I am (semi-) fatigued and 145 lbs. felt like 245 today. I had almost three minutes left on the clock and couldn't muster one. Bad stuff.
    2. Back squat 7x5, 275 lbs.
    3. Did some OTM muscle up work for punishment. These actually went really well.

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  31. 1.) box back squats 225 lbs (have a hurt knee hard to go below parallel)
    2.) Metcon 300 reps. ( not bad for my first time)
    3.) 21/195lbs/5'11"

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  32. A. 7x5 @ 275
    B. 280 reps
    I was hurtin but gonna give it another go at the end of the week and get through it! Hollaaa

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  33. 1. 315# across
    2. "open test"
    306 reps

    Last time i didnt finish snatches i dont think.

    thought and prayers with kevin ogar and his family. Everyone should cherish every day we get to do the things we love.

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  34. 1. 225 across ( felt heavy today)
    2. 329 muscle ups are up so much time

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  35. 1. 295# across, felt great. Position at bottom solid and my butt wasn't sneaking out as much considering my long femurs and torso tends to help that happen.
    2. 291. Goal was to make it into MUs. I thought I'd make it there with more time though. Unbroken WBs, flew through DUs and BJs. Naturally, T2B was slow (10,5, 3, singles) and after those I found C2B to be really hard to string together so those were mostly singles too, which gassed me. Burpees >2min. Cleans and Jerks in ~sets of 5. Snatches singles. Made it to MUs with little under a min left.

    Warm up with snatches felt great after fixing some positioning issues. Also strung together 2 no-false grip MUs for first time.

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    Replies
    1. Good work Chris! It was a good measuring wod. Next time I'd like to get through a full round!

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    2. You too Mark! Love watching your progress!

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  36. EFF good to be back

    Did some snatch work for missing last week - just staying consistent

    1. BS 365 across

    2. Open test : 313
    Shock to the system haven't pushed in a week but felt good to sweat

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  37. Regionals

    1. 325 across
    2. Super bummed to miss out on this but I'm semi-tapering and playing with some WODs for Wodapalooza this weekend. Did the first two workouts which you can find on their website. I'll still tap into some of this stuff the next couple days.

    ReplyDelete
    Replies
    1. I can't find them on the site. Do you mind posting the link.

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    2. My mistake, they have posted them on their instagram @wodapaloozamia.

      Also, I got suckered into the Open Test even though I was trying to "take it easy" this week.

      335 reps. Could've broken into the 400s in the right mindset.

      Delete
  38. Open
    300 - missing the extra gear today. Trying out carb back loading and paying the price during the transition. We will see how it goes.

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  39. Back Squat w/ 315#
    Open Test
    258
    Box Jumps slowed me down (since I refuse to rebound) and my T2B sucked. Wish I could have gotten to the cleans faster since it wasn't heavy for me.
    Well now I have to grind now.

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  40. 1. 285 Across. Felt good, felt strong.

    2. 288. Pissed I didn't make it back to the wall balls. Was going on 4 hours sleep, a boat load of other stress and anxiety, not ideal. Oh well, no excuses. I know I can make it through everything on a better day.

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    Replies
    1. On a side note, I can complain about my score, circumstance, all I want, but I just was thinking about how blessed I am to have walked out of the gym better than when I walked in, my prayers are The Ogar Family. I can't imagine the pain he is in both mentally and physically.

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  41. 1. Back Squats
    Back Squat, 7x5 across @270# except last 2 sets. Took down the weight to 250 and 240 cause I felt some pain in my knee .

    2. Metcon
    "The Open Test"
    AMRAP 20 of:
    50 Wall Balls, 50 unbroken
    50 Double unders 3 misses
    40 Box Jumps, went slow to keep my pulse down
    40 TTB 10,10,5,5,5,5
    30 C2B Pull ups Went slow as f''k, no energy, no nothing
    30 Burpees slow and steady preparing for the cleans, jerks
    20 Cleans, 5-5- and singles
    20 Jerks, 5-5-5-5
    10 Snatches, 1-1. Time!
    10 Muscle ups

    Score: 282

    Never done this test before. My goal was to complete 1 full round but I didn´t. Felt a little bit down with my result cause I could have pushed myself harder. I think it came like chock when the CTB took me like forever to complete. Looking forward to tomorrow!

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  42. Open

    282 reps...meh, not too happy but first time doing it will definitely attack it a little differently next time

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  43. Open
    Got through 3 snatches - 283 reps

    Did burpees before c2bs like how we did it back in July. Today was a 27 rep PR!

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    Replies

    1. Biggest goat right now is probably rebounding box jumps. Built a new plyo box yesterday so will be working on it!

      Also, got my tickets to the ECC!

      My thoughts to the Ogar family...

      Delete
  44. 1) 275 across
    2) 291 reps
    I wanted to finish this one nutrition was off a little Sunday missed a couple meals and I felt it today. Overall I'm happy with it. Sucks going at it alone to thus one would be good chasing someone a little faster. Prayers going out to Kevin. Dex is right good or bad performance in the box we should all reflect on how fortunate we are to be healthy and do what we love.

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  45. OPEN

    1) 295 reps.

    I was disappointed with my score.. Having 3 minutes left on muscle-ups and score only 5 sucked, at least for me.
    But this being said... There's a guy living what is probably our worst nightmare right now.
    Be strong Kevin!!

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  46. 290 reps. 10#wb/65# barbell/reg pull ups. 2 min of MU attempts.

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  47. Open
    251 reps. Gotta keep working those weaknesses!

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  48. Open
    1) 315. big improvement from last time but the most nauseous I've felt after a WOD in a long time. scaling back the rest of the week to prep for a comp

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  49. Open
    1. 295- 4rep PR & 1st time on rings and that many pull ups in over 10 wks! Ill pay for it tomorrow, just pumped to be heading in right direction!

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    Replies
    1. This comment has been removed by the author.

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    2. My thoughts and prayers to the Ogar family

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  50. Open
    245
    Had 8:20 left when I got to 30 c2b. They def take a lot out of me (and rooms ton of time!) but getting better :)

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  51. BS- 365, 385, 405, 405, 405, 405,405

    Metcon- got 285. First time doing open test

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  52. Open
    286
    First time doing this one, not to bad i guess.
    Don't believe my arms were fully recovered, did the HQ wod with all of the strict movements this weekend.

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  53. Open- 278

    10 rep improvement from last time we did this. Still struggling on the C2B anybody have any suggestions? Or is going from TTB to C2B always going to be an issue.

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  54. Masters 46
    2014 OPEN ATHLETES
    Metcon
    "The Open Test"
    AMRAP 20 of: (276 reps)
    50 Wall Balls, 20/14
    50 Double unders
    40 Box Jumps, 24/20 - games standards
    40 TTB
    30 C2B Pull ups
    30 Burpees
    20 Cleans, 145/100
    20 Jerks, 145/100
    10 Snatches, 145/100
    10 Muscle ups

    Back squats 7x5 #225
    T2B, C2B and burpees killer triple combo in a row.

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  55. Open
    1) 284 reps - I was 257 reps last July. I failed first two snatches so I went to squat snatches and hit four.

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  56. 1) 275 across
    2) got 294 I hit a wall around 16 mins and started feeling sick, first time I've done this one and was hoping to get one rd but I'm happy with it

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  57. Did Open
    305reps (C2B and Snatch were the hardest!)
    had to do stepup, nursing sprain ankle

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  58. Open
    1) 283 Reps - 10 rep PR! Was happy to have 3 successful snatches with no misses.

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  59. Got 6 snatches = 242 reps
    Squats 5 x 185,205,225,235,245

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  60. Open/Masters 47

    283 @ 115# all else Rx.

    First time doing Open Test and I think I'm happy with that score as TTB and C2B weren't too bad....I'm not saying they were good.....just saying I stayed on them and got them done.

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  61. 1) Open Test ( Had to sub T2B & C2B for sit-ups and push ups due to a ripped hand) 310 reps
    2) 7X5 Squat @ 265 accross

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  62. This programming is on point. That being said

    BS-325 for the first 4 sets
    365 for the rest ( Hip was not feeling to well)

    Metcon- 320 reps...ouch!


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  63. Master Open
    195# across
    290 with 10secs to spare!

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  64. Open: 292
    Not happy with this performance at all. Motor gave out around burpees. Battling so many injuries its been tough to string together ttb and my shoulder's not ready for butterfly c2b. Frustrating. Diet and lack of mobilization over the weekend didn't help. Looking forward to doing this one again and PR'ing big time.

    Thoughts going out to Kevin Ogar. Classes did his wod in support. Most horrific sports injury I have ever witnessed. Wish him a speedy recovery!

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  65. 2014 Regional & Games:

    1. 275# across. Could have went a little heavier but wanted to focus on really quality reps.

    2. 280 Rx. I failed on 4 snatch attempts. My shoulders were cashed. Also, I think some parts I took too much rest.

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  66. Open:

    1) 281 - subbed 25lb db thrusters for the WB

    Mostly happy with this, everything to plan except T2B where I struggled with rhythm again. Will get this new bar figured out eventually.

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  67. 1. 225 across. Back and hips feel 100%, going to be back at normal weights after a local throwdown next week.
    2. Open test - 274 reps. Huge PR for me, last time I hit a wall on the C2B and didn't finish them. This programming is amazing.

    Thoughts and prayers to Kevin. Our community had a loss here the other day. Enjoy the blessings and learn from the struggles.

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    Replies
    1. Also I stopped working out in the morning after I coach, and switched to the evening, seems like I perform better. Less soreness too.

      Delete
  68. Open - Masters - 46
    Have not been posting, nursing injured shoulder and badly pulled psoas - not able to do the workouts, been modifying and doing regular classes. Feeling sorry for myself
    But shoulder much better after cortisone shot and psoas getting better.

    Was able to do the tester tonight: 244 reps

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  69. Posted to quick, wanted to add - reality check, no reason to feel sorry for yourself over a short term injury /set back....

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  70. Open
    267 reps.
    I'll take it. burpees really got to me. some serious core-fatigue after T2B and burpees.

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  71. Didn't squat got a 1rm attempt on Thursday after a 2 month squat cycle.

    Did a warm up consisting of 3 rds of 200m row 25 air squats 30 doubles.

    WOD 252, f*cked up twice firstly by using a 7kg ball so had to start again then started doing 40 pull ups instead of toes to bar, so that took time and energy out, did around 10 before I realised, been working alot on trying to build power recently so metcons have suffered and could feel it, as people have said the t2b and c2b really tested people. For me though the most complete crossfit WOD I've done, has it all.

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  72. Squats- 320 Across

    Open Test- 292, Had a couple no reps and I stood around way too long on the barbell stuff. I am disappointed that I didn't push myself on certain elements. This is a 6 rep improvement however those are 6 huge reps. To finish the snatches with enough time to try for the muscle ups is huge. So if I take off my Jeremy the competitor hat and put on my Jeremy the coach hat those 6 reps are a significant improvement. Even if I had finished the snatches last time I would have DNF'd the muscle ups.

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  73. Open

    274. Ripped hands, took C2B in singles which took some time. Also cleans and jerks kinda hurt. Will be lovely to do some deads today!

    ReplyDelete
  74. Regionals:
    1. Back Squat, 7x5 acrossv @ 205#

    2. Metcon
    "The Open Test"
    294 reps
    Not happy... I pooped the bed a bit and started to slow way down around the CTB and burpees and cleans... next time I hit this I think I could do better.

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  75. open:

    272 reps. struggled with the C2B today. really hit or miss with my kip on them. some days they feel like regular pullups, other days i'm way over pulling.

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  76. regional:
    back squat: 190 across
    metcon: 294

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  77. Open Program
    1) 289 (9 snatches) - did the t2b and box jumps backwards, otherwise Rx. Snatches felt heavy, otherwise very pleased. Last score was 268 in July. 300 is a realistic goal in another 6 months.

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  78. Made up open test on Tue night. Was 359 reps. Really happy pr but not sure by how much. Last time I got back to the wall ball Really just not sure how many. Finished 1 rd in 16:58.

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  79. Regionals/games

    BS
    5 x 7 across (reversed sets and reps) 175
    s.s strict press (for fun) 5 x 7 at 85

    Open test
    330 reps. No muscle ups with 2 min's to go. about 5 attempts. Boo. Sprained ankle falling missing a box jump and think it took the life out of me for MU. Convenient excuse.

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  80. This comment has been removed by the author.

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  81. Making up for my missed posts:

    Did this yesterday...was out of town for work for a while....did workouts, but modified some, and didn't have a reliable timer.

    1: 5X7 @ 285lbs....missed 5th rep on round 6...came too far forward, reset and got it...finished rest

    2: Open test: man....I don't think I miscounted, but maybe I did. 350!! Got last wall ball at 0:00....all felt quick, and pretty smooth. Unb wall ball, d.u., box jump, 20/10/10 t2b, 15/10/5 c2b, fast burpees, cleans 5/singles fast, jerks 10/10, snatch 2/singles fast, 5/3/2 m.u.....pretty much blacked out on wall balls, don't remember rep scheme

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  82. Regionals
    Morning EMOM X 24min
    - 15 cal row
    - 15 burpees
    I know it's not part of the program, but when we did 30min last time I only got 14min without scaling, so been working on my conditioning. Honestly could have got the full 30min, but classes were starting and I had to teach...
    1. No squats: loading my knee is a bit iffy atm
    2. Metcon: 'the open test'
    - 348 reps
    *could have pushed a lot more and made 400. Next time.

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