Sunday, January 26, 2014

Monday 1.27.14

 
Lindsey Valenzuela, Talayna Fortunato, Stacie Tovar.


2014 REGIONAL & GAMES ATHLETES
1.  EMOMx5
2 Squat Snatches - drop from the top and take 5 seconds between reps

2.  EMOMx5
2 Squat Clean and Jerks - drop from the top and take 5 seconds between reps

3.  Back Squats
EMOMx10 - 1 back squat, across

4.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115


2014 OPEN ATHLETES
1.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

2.  EMOMx5
2 Squat Snatches - drop from the top and take 5 seconds between reps

111 comments:

  1. After doing the barbell complex Saturday and all 30 Rounds of Chest to Bar Chelsea..... My strength levels are not there today.

    Scaled volume on back squat
    1 Rep EMOM 6 @ 315lbs

    METCON
    Score - 26 Reps
    (Should have done about 35, just feeling super weak today)

    Bodyweight - 167lbs

    ReplyDelete
    Replies
    1. ha I'm right there with you my hands hurt so bad I could barely grip a barbell this am

      Delete
  2. Is there any competitors in here that live in San Diego or NYC?

    ReplyDelete
    Replies
    1. Feel the same way, shoulders are gone from Saturday. And train in El Centro, about a hour and a half from SD.

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  3. Any competitors in Cape Cod, looking for someone to train with a couple times a week.

    ReplyDelete
    Replies
    1. I go to upper cape and follow this programming. Haven't posted on the blog recently, but I still follow. A couple other guys and I started it over the summer, I am the only one left still following this programming.

      Delete
    2. Nice I own CrossFit Bourne and I've been following the programming very loosely for the last month or so, can't program for myself doesn't work from my experience. Let me know if you want to hit the workouts sometime

      Delete
  4. Regionals

    1) done at 154
    2) done at 198
    3) done at 341
    4) 30reps. Was shooting for 35+. Legs got tired quick on that one after doing the squats before.

    ReplyDelete
  5. I did Saturday's programming on Sunday and definitely felt this morning

    Regionals:
    1) Snatch 205 (Couple of misses)
    2) c&j 225
    3) squat 405
    4) dnf - Felt the snap crackle pop on rep five. Hope it's not something major.

    ReplyDelete
  6. Still a little whipped from the competition this weekend, but sacked it up and did it anyways
    Regionals
    1. Snatches-155lbs. Felt fast and solid. 9/10
    2. Clean&Jerk- 225lbs. Cleans felt good. Had some iffy jerks. 8/10
    3. Back Squats- 315lbs. Perfect weight for this. Had an epic battle on the last one. Was stuck in the hole for a solid 5 seconds or so. 10/10
    4. Metcon- Either 24 or 25 reps. Lost count around number 15. This sucked after all those squats.

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  7. Reg

    1) Snatches - 195 (8/10)

    2) Skipped (made up Saturday cleans yesterday)

    3) 385 x 5 then had to drop to 345 for the last 5

    4) this evening

    ReplyDelete
  8. First day back in 3 weeks due to injury. I definitely feel out of shape, but it's good to be back.

    1. 135-135-145-155-165
    2. 205-205-225-225-225
    3. Wasn't sure how my legs would hold up after all the weightlifting since it's been a while, so I stuck with 275
    4. Later

    ReplyDelete
  9. Open
    1) Did regionals squats since I had the time, 240 across
    2) 22 @ 155, Was shooting for high 20's.
    3) 125, went a little lighter this time and focused on hitting rock bottom.

    ReplyDelete
  10. Open:
    SC2OH - 18... started getting fatigued on the squat clean early on, its a weakness.

    Snatch x 2 - #143... wanted #1950, but just was not driving out of the bottom good this morning. It took a while to dial in my form for these today.

    ReplyDelete
    Replies
    1. Haha, dang auto correct... #150 not #1950!

      Delete
  11. Been following Ben's program since September. Just now decided to post. lol. Feel like I know many of the usual suspects on here since I have been watching you guys post for months now. Here is my info: Male/ 31/ 185/ Miami, FL (Owner of CrossFit Prestige) I will be back later with my numbers for today.

    ReplyDelete
  12. 1. EMOMx5
    2 Squat Snatches @ 155. Stayed light hands were hurting from Saturday.

    2. EMOMx5
    2 Squat Clean and Jerks @ 205 Once again hands hurt

    3. Back Squats
    EMOMx10 - 1 back squat @ 315 Felt great

    4. Metcon
    AMRAP 5:
    Squat Clean to Overhead, 165 25 Reps; kept 1 per 10 sec pace through first 3 min/18 reps last 2 mins only able to get 7 reps. All thrusters.

    ReplyDelete
  13. Did Crossfit Eado's final from last weeks comp:

    50 Wallball (20#/10')
    1 C&J (225#)
    40 KBS (70lb)
    1 C&J
    30 Pull Ups
    1 C&J
    20 Pistols
    1 C&J
    10 Burpees
    1 C&J

    7:58RX.....felt good all except the HANDS!!! Did the C2B Chelsea yesterday.

    Barbell work this afternoon.

    ReplyDelete
  14. OPEN
    1. Metcon - 18 reps Rx
    2. EMOM 5 @ 145# (shaky at best)

    ... off day - next time need to set a pace ... 1/12s

    ReplyDelete
  15. Open 2014

    1. 165 (light and fast)

    2. 37 Rx

    ReplyDelete
  16. Open/Masters

    Metcon: 20, had 1 fail/fall half-way thru that messed me, tried to keep 1 every 10 seconds, fell behind in 2nd minute, next time 12 seconds.
    EMOM squat snatch: 125, 130, 135, 140, 140

    ReplyDelete
  17. Regionals:

    5'8"/180/43

    1. 135 lbs. Felt pretty good.
    2. 215 lbs. Missed the second jerk in round three, got off the clock and went to every other minute like a meathead. Re-did round three and hit them all after that.
    3. 335 lbs.
    4. 28. Thought I would do a little better 30+, but overall, it was a decent effort.

    ReplyDelete
  18. Regionals:

    1: Snatch EMOM 5 @ 182

    2: Did TnG Thrusters instad today @ 180

    3: Back Squat @ 290 Across

    4: Metcon 23 Reps RX.

    ReplyDelete
  19. Too exhausted from my comp this weekend, going to row, foam roll, and stretch. You guys ever try Steinborn Squat? Awkward and awful. We had to do it for a maximal load. First multi day comp, was fun to see how well I was able to stay on top of nutrition and recovery. I did solid, definitely need to make some adjustments. Thanks for the programming! None of the weights or movements troubled me besides the Steinborn. Happy Monday everyone!

    ReplyDelete
    Replies
    1. Wow on the Steinborn! I had never heard of that until you just mentioned it and I googled it. That looks horrific. I have to ask: what weight did you get up to?

      Delete
    2. if someone did that in my gym, i'd set up a box next to them, and macho man randy savage elbow them right on top of the head. (RIP Macho Man)

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    3. Seriously....for max load? That's crazy. What comp was this? Want to make sure I never sign a waiver at their gym. Dex.....for real....elbow, or power bomb.

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    4. Jesse Ward up at Lynnwood Crossfit programmed it. He is good buddies with Kurtis Bowler down at Rainier Crossfit. Most people including myself did this style: http://www.youtube.com/watch?v=fxm8YPgxRX0 which is newer I guess? I hit 185 on my opening attempt. Went for 225 on my final attempt but didn't like the way it felt and bailed. Handful of guys hit 255-275 and one guy hit 315, it was insane to watch for sure.

      Delete
    5. I'm not a violent man by nature, but I would fist fight anyone that asked me to do this for max load.

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    6. That is the sole reason there are crossfit fail compilation videos.

      Delete
  20. Open:
    Metcon - 26 rx
    Emom - 175 across

    ReplyDelete
  21. Today I was working out at a gym where I wasn't allowed to drop the weight so this was a real torture for me. No excuses but a pretty poor result.

    1. 65 kg (70 kg is my 1 RM)
    2. 80 kg
    3. 120 kg
    4. 17 reps :(
    5. Flight Simulator from Friday 16:40

    ReplyDelete
  22. Open

    1) 19 reps RX - was a bit too conservative on the effort. I did thrusters on all but about 3 reps.

    2) 135 (1 good fail), 135, 135, 155, 155, 155 (did an extra set cuz it felt so good)

    ReplyDelete
  23. Regional:
    *Tough doing everything in one session. Sometimes don't get enough recovery headed into the metcon when it is at the end.

    1. 185 (10/10)
    2. 235 (9/10, gave myself a no rep on last jerk. Locked out but wasn't stable)
    3. 345 (Stayed a little lighter than what I should've)
    4. 27 reps (Can get 30+ if rested going in, I was beat)

    ReplyDelete
  24. Open:
    32 reps... Lots of strategy to play with here to try and get over that 35 mark.

    Snatches at 225... Rushed the warm ups and had some misses, was able to tighten it up and make the reps at the end.

    ReplyDelete
  25. Regionals
    1. 3 mins @ 85kg, 1 min @ 90 kg, 1 min @ 100kg.
    2. 100kg across
    3. 150kg across
    4. 32 reps rx.

    ReplyDelete
  26. Open
    1) 25 reps 50 points
    2) 70,70,70,75,75 kg

    ReplyDelete
  27. Another day, another kick in the d**k for my ego!

    Regional
    1 - 65kg
    2 - 75kg
    3 - 125kg across
    4 - 27 reps scaled to 60kg. They were squat clean thrusters - massively scaled but sadly right now thats where I am.
    Mobility is causing issues with catching in the rack - kept squat cleans low because I didn't want any misses and trying to polish this movement.

    ReplyDelete
  28. Metcon - 36 (72)
    Did feel like it today. Shouldve hit 40

    Did Wendler BS before

    ReplyDelete
  29. 1. 175# with several misses. Did singles after to make up the misses. I'm really struggling with snatch lately and I'm pretty sure based on my other lifts that its all technique issues.
    2. 225# with one failed jerk in rnd 4
    3. 335#
    4. 29 reps

    ReplyDelete
  30. Open

    1.) 29 reps, really wanted 30 just not today for me.

    2.) #135/135/155/155/165

    ReplyDelete
  31. Open Masters
    1. AMRAP 5: 24 reps, Rx
    2. EMOM 5 x 2 Squat Snatches 85, 95 (PR), 105, 105, 105
    pull up practice

    ReplyDelete
  32. Open
    1. AMRAP 5: 19 reps @ 155# I used a 15 sec pace and took one break in the middle.
    2. EMOM 5 x 2 Squat Snatches 125# across. This is 10 more pounds than last week and only 10 pounds away from my 1 RM!

    A great session after a two day break.

    Northeast
    5'10"/174/37

    P.S. One final shout out to everyone that participated in the ECC competition this weekend. It was amazing. Brooks and Cheryl were beyond impressive - nice work by both of you!

    ReplyDelete
  33. 1. 5min emom: 2 squat snatch: 235#, up 10# from last week. 3 misses this time though.

    .2. 5min emom: 2 squat c&j 275#,felt way faster than last week,

    3. 10min emom- 1 back squat 365#

    4. 5min amrap squat clean to OH (165#)
    42 reps did 13 in min 1, not the smartest thing. the fall off was horrible.

    ReplyDelete
    Replies
    1. did thruster till the last few, they were like squat clean thruster jerks lol

      Delete
    2. Manimal! The fall off wasn't that bad! I did 10 in the first 1:03 and I only squeezed out 18 more over the next 4 minutes. Great job as always.

      Delete
    3. I think your way was the way to go. I paced and only did 8 the first round and still couldn't maintain in later minutes even though I felt great in the first couple. I think going a little harder early and then "falling off" would have yielded a few more reps in total!

      Delete
    4. Nice job! All the way around.

      Delete
    5. thanks guys. hell i took off since thursdays. #FreshLegs haha

      Delete
  34. Did regional today
    1.205#- 2.misses
    2. 235#- no misses
    3. 325#
    4. 31

    ReplyDelete
  35. 1. 135 - 155 - 165- 175- 185. Snatch hasn't been feeling great for the last month. Haven't gone for anything over 200.

    2. 225

    3. 315 Across.

    4. 30 Rx. Could have pushed a bit harder in the beginning, but paced pretty well, no fall off, i was at 15 at 2:30, so kept the same pace throughout.

    ReplyDelete
  36. Regionals
    205 snatch
    245 clean and jerk
    325 squat
    Metcon- 35 reps

    ReplyDelete
  37. Open Masters
    1. 19 rx (had 2 missed jerks)
    2. 85# across

    ReplyDelete
  38. Open
    1. 21 Rx
    2. 95#...not a good day for me on this
    3. Did clean and jerks at 135# and back squats at 225#

    ReplyDelete
  39. Replies
    1. 2. OTM sq snatches - 165 across. A couple of misses but repeated and gotten good lifts per minute. Snatches improving.

      Delete
  40. Open master: nursing forearm tendonitis
    Amrap 5: 10 r –mod w 1 BS (135#) & 5 (24″) bjs
    10 x 1 bs:1 @ 135, 3@ 145, 6@ 155
    21-15-9 ghd alternating w 42-30-18 squats:
    3:18

    ReplyDelete
  41. OPEN

    1) 33 reps RX
    Squat clean thrusters all WOD long. Strict presses in the end. Holy Sh*t.

    2) 195# first minute. Failed 2nd. Dropped to 185# and couldn't find my rhytm, so did 1 minute extra.

    ReplyDelete
  42. Regionals:
    Hatch sqaut program this morning.
    Afternoon had no acces to weights so did Annie 7:01 rx (need to work on double unders)
    Also did sally up with HSPU
    Will make up today's programming this week, can't wait.

    ReplyDelete
  43. did regional work today
    1) 135#
    2) 205#
    3) 315#
    4) 28 reps plus a squat clean. had more than enough time to get it overhead but midline was smoked and shoulders failed. 30 next time

    ReplyDelete
  44. 1. 135#
    2. 165#
    3. 235 across
    4. 36.5 - 115 is heavier than it was in the open so I'm happy with this... I think I easily have 40+ reps .. but I forgot to clip my bar ! lol

    ReplyDelete
  45. Bravo Coach! What a great weekend. I had so much fun competing with everyone on Saturday. I achieved my goals and am proud of how I did, but I know first-hand now that I need to continue to improve to take things to the next level. Always more you can do!

    Open

    1) 35 Will push for 40+ next time

    2) done at 225

    ReplyDelete
  46. Open:

    1) 24 with Squat Clean Thrusters till rep 17(RX)
    2) #155 for all 5min; felt strong and technique was much improved

    ReplyDelete
  47. 1. 165 no misses
    2. 215 2 missed jerks
    3. 305. Felt pretty good.
    4. 27 reps. Had two no reps

    ReplyDelete
  48. Regionals:
    1. 205 across
    2. 255
    3. 385 for 7min 405 for last 3min
    4. 36 reps Rx (tried to hit one every 7 seconds)

    ReplyDelete
  49. Man, I can really feel being off of here for a few weeks, squat strength wasn't there, nor ahoulders.

    1) 155
    2) 225 for 2 mins and stopped cuz my shoulders were shot and wanted to save some for the metcon.
    3) 335
    4) 24 reps (had 10 in the first min and fell off really hard)

    ReplyDelete
    Replies
    1. All reps in metcon were squat clean thrusters

      Delete
  50. Open:
    1) 31 reps Rx.
    2) 165# across.

    ReplyDelete
  51. did the 7min amrap for my pm session since i took 3 days off.

    7 rounds +3 ohs. holy quads.

    ReplyDelete
  52. Open
    1. 11 reps@ 155. Should have gone lighter
    2. 110 across

    ReplyDelete
  53. Masters 46
    1. Metcon (add back squats instead of sq. Cleans)
    AMRAP 5: (17)
    Clean to Overhead, #165

    2. EMOMx5
    2 Snatches - #155

    3. Back Squats
    EMOMx10 - 1 back squat, across #295

    ReplyDelete
  54. 1. Snatch at 185 - changed a few things and it's feeling awesome
    2. C + J at 255
    3. Squats 395 across
    Did a few drop sets here

    Metcon: 41 reps

    Good day today!

    ReplyDelete
  55. 1: 26 reps at 125#
    2: first 3 min. 105# 4&5 @110#

    ReplyDelete
  56. Following the programming with the Apex Team and don't usually post on here but will make an effort to start. 5'10"/180#/18

    Open:
    1) 30 reps rx
    2) Rotator cuff issues so clean and jerked instead - used 215# - 7/10

    ReplyDelete
  57. Open
    1) 24 reps Rx
    2) 155# missed 10th rep but hit it right after.
    3) Did regional back squat: 275# for first five minutes and 295# for last five.

    ReplyDelete
  58. Open
    1) 23 at 115#
    2) 95#
    3) 10x1 back squat 185#

    ReplyDelete
    Replies
    1. On the snatch did 2 minutes with 95# then the rest at 105#

      Delete
  59. OPEN
    1) 35 (scaled to 50 lb DBs - still battling wrist injury. Should have gone heavier but being conservative)
    2) just practiced 3 position snatch with bar

    ReplyDelete
  60. 1. 24@ 83#
    2. 63#
    3. 10X1 back squat 145#

    ReplyDelete
  61. Open

    Tweaked something in my shoulder a few days ago. So I've been babying it. Didn't wan to go over head yet so did:
    21-15-9
    GHDSU
    Box Jump 30"
    5 back squats @ 225 after each round

    8:53

    ReplyDelete
  62. Open
    1) 16 reps Rx
    2) @ 145# - no misses. I've been feeling really good with my snatch lately.
    3) OTM: 10 min BS - 1st 5 min @ 245, 2nd 5 min @ 255#

    ReplyDelete
  63. Open:

    1) 21 reps rxd
    2) 135
    3) EMOMX10 Squat 310 across

    ReplyDelete
  64. 2014 Regional & Games:

    Any followers in the Indianapolis area? I will be there Tuesday - Friday and I'm looking for a place to workout other than the hotel gym.

    1. 95# (9/10). Best my snatches have felt in a while.

    2. 185# (8/10). Missed last jerk and no repped myself on another.

    3. 345# (10/10).

    4. 25 Rx. All somewhat fast singles and all thrusters except 1 (Push Press). No fails, misses, or no reps. Goal was 30.

    ReplyDelete
  65. Open 2014
    1. Metcon : 30Rx that was my goal for today.
    2. 185# with 2 misses

    Did it with Mr. greg lanctot ;)

    ReplyDelete
  66. Open:
    1) 20reps @ rx.. I need to improve technique, I felt I could of been more efficient.
    2) @ 135# - 1 miss, again I need to work on technique to get these down properly!

    Louis

    ReplyDelete
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  68. New to posting. I have been following for awhile and need to make a habit of posting!

    1.) SNATCH EMOMx5 @115 (10/10)
    2.) skipped
    3.) BACKSQUAT EMOM @250 across

    4.) did "Cindy" for benchmark for our gym. My hands were so torn up so Chelsea was out on Saturday. 24 rounds +4 pull-ups. 4 round PR

    Making up squat cleans to overhead tomorrow.

    ReplyDelete
  69. 5' 6" 165 Southeast

    Two weeks of competition (Wodapalooza, Miami & Kill Cliff ECC, Boston)

    Easing back into the programming now.

    WOD Rx - 26 Reps
    Back Squat worked up to 365 (just realized it was supposed to be across)

    ReplyDelete
  70. Open:
    Met con- 35 rx
    Snatch EMOM- 115/115/125/125/135

    ReplyDelete
  71. 1. EMOMx5
    2 Squat Snatches - Stayed on the lighter side because of my healing wrist, 165, 1 miss.

    2. EMOMx5
    2 Squat Clean and Jerks - 225, 1 miss on jerks.

    3. Back Squats
    EMOMx10 - 345

    4. Metcon
    AMRAP 5- Anton and I basically had to jump straight from the back squats to the met con and boy was it puketastic. We had 5 mins left before the next class so we basically racked our weights, loaded our bars and went. Legs......cooked. 34 reps.

    ReplyDelete
  72. Prepping for Winterlift next Saturday, to hopefully qualify for provincials in Ontario, therefore I deviated a bit from the programming:

    Worked up to a 1RM Snatch: this felt awesome, easy and light, everything is feeling good here... hit 69kg (1kg PR). I will be lifting in the 63kg class.

    Worked up to a 1RM C&J: hit 80kg, this felt sloppy and heavy... tried to hit 85kg (which is my 1RM) but couldn't hit it. Feeling nervous but ready for the comp...

    ReplyDelete
  73. Open.
    1. 18 reps at 135#
    2. Snatches - all at 105#. At least these felt good :).

    ReplyDelete
  74. Open:

    1. 20 reps at rx. (PR up from 17)
    2. Snatches - all at 65lbs, big focus on technique

    ReplyDelete
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  76. Did Monday regional wod on Tuesday.

    1. Done at 90#
    2. Done at 105#
    3. Done at 155
    4. 13 RX

    Monday and Wednesday night grad classes. Therefore Monday and wed will be rest days.

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  77. This comment has been removed by the author.

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  78. Open Program
    1) 26.5 - 2.5 reps improvement from 2011 Open. Pretty pumped considering this was a strong area even back then.
    2) 160 - 5 lbs more than last week.

    ReplyDelete
  79. 145/2 snatch EMOM 5
    180/1 c and J Emom 7
    10 x 1 at 235 across

    ReplyDelete
  80. Open
    1. Metcon: 27 Reps. Thought I'd get more than this. Just got fatigued I guess.
    2. Snatch work: Done at 165.
    3. Did Regionals back squat at 315.

    ReplyDelete