Friday, January 3, 2014

Saturday 1.4.13

Rachel Martinez

2014 REGIONAL & GAMES ATHLETES
1.  Barbell
"Macho Man"
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135

This is the equal but opposite test of the "Bergeron Beep Test" we did on Monday.  Compare scores (they should be similar) to determine your strengths and weaknesses.  My contention is that an athlete who can get 16+ on BOTH tests has the work capacity to qualify for The Games.  These tests say very little about an athlete's maximal strength, endurance, speed, Olympic lifting, high skill gymnastics, game-day mental toughness or their capacity across modal domains.  In other words, a score of 16+ on both tests isn't enough to determine if an athlete has what it takes to compete at the Games, but it does speak to the fact they have the work capacity to compete at that level.  

BTW, Rich Froning did 20+ rounds with 205#.

2.  Gymnastics 
100 Pull ups for time


2014 OPEN ATHLETES
"Fight Gone Bad"
3 Rounds for max reps of:
1 min Wall Balls
1 min SDHP, 75/55
1 min Box Jumps, 20" - does not need to be games standards
1 min Push Press, 75/55
1 min Row for calories
1 min Rest

98 comments:

  1. Masters, if you haven't already heard, the following was posted on the Games website this morning and then taken down 30 minutes later:

    "New in 2014 is the top-200 Masters athletes in each age division in the Open will be invited to compete in an additional round of qualification. There will be multiple workouts announced prior to Regionals and athletes will have one weekend to perform the workouts, have them filmed and submit their results. The top-20 athletes in each division will then advance to the Games."

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    Replies
    1. I did see that after the Facebook CF Masters group page was blowing up with discussion. I think it is great that something is in the works even if the announcement was taken down shortly after. I'm thinking it was a mistaken premature release and they (HQ) was not entirely yet prepared for the social media blitz that would come to follow.
      If the top 200 video submission scenario were to be true I am excited for it. Bring it! Lord knows I have been training for it along with all of us on Coach B's programming.

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  2. Btw haha thanks for ruining my life rich froning.

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    Replies
    1. That was a funny one Dex! Thanks for the laugh.

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    2. As if I didn't feel inferior to begin with as I am praying for like 8 rounds at 185...

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  3. Do we stick with 3 of each or add a rep after 10?

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  4. I can imagine whoever was watching Rich do that was probably so disgusted watching him around that 20 round mark that he just walked out and said "turn the lights off when your done. I'm upset"

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  5. So about the diet etc...
    Would the amount they suggest for an active male with the zone be enough food for us guys doing the regional programming?
    Im thinking recovery andcwondering if the protein and carbs are not enough for guys weighing 225? Anybody....

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    Replies
    1. The zone is enough. When you are calculating your caloric / zone block requirements you need to put in the appropriate activity level factor into the equation according to the programming. On the CF Journal there is a great video series of Matt Chan titled A Competitor’s Zone Prescription. This is the link: http://journal.crossfit.com/2012/11/channutritionp1.tpl

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    2. Thanx Vic
      I have done the zone and felt great but at the time my programming was totaly wrong... Will go and have a look...

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    3. I'm 215 (going to get back down to 205ish, the holidays was rough on my midline) right now. My prescription is 20 blocks a day. This usually works perfect. I have 2 4 block meals before I work out, and then have a 3 block protein shake, a 6 block dinner and another 3 block snack before bed. I like it that way because doing this much training, I am freaking ravenous before bed. I recover fine and preform my best when I stick to the baseline prescription. Diet NEVER limits my training when I have stuck to my zone RX. Only when I eat too many christmas cookies the night before lol.

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    4. I've been on the zone for a bout 10 months now. When I am on it strict, things are great, when I float off it, I don't recover, numbers go down, I gain weight.

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    5. Thanx Danny appreciate it bud!!!

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    6. So I'm a little more loose with diet. I'm 220#. Went on the CrossFit diet prescription for about a year and didn't drop weight. I don't have much body fat, I'm just large(thanks football). I feel like I perform my best when I've done carb back loading. So load up with fat and protein through the day, and at night demolish carbs by any means necessary. This is what works for me for recovery and energy level.

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  6. Regional

    "Macho Man"
    6 Rounds + 4 Reps
    (Bodyweight 167lbs$

    100 Pull-ups for Time
    Time - 2:56

    Sets of 10 for first 80, then sets of 5, then 3 and 2

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  8. Macho Man- 10 rounds plus 1 jerk, so 2 jerks away from 11 rounds. 10 rounds was my goal. I actually experienced muscle failure during this workout which was something I hadn't experienced in a while. I had a moment of weakness where I almost packed it in but I got back on the bar and finished what I could to almost get 11 rounds.

    100 pullups for time- After the 100 KB swings yesterday I didn't have much left in my shoulders and lats. I gave it everything I had. Butterfly wasn't there and regular kip wasn't there. I really still do have a long way to go. 8:07

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  9. Replies
    1. Also worked on Squat Clean technique
      Shoulder and bench pressed

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  10. 1). FGB: 291 (106-93-92)

    Then did some extra running and burpees on the minute.

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  11. Open

    FGB: 307 reps. Substituted burpees for row. Not bad considering I felt slow on everything! I'm hoping the 8 degree F temperature had something to do with it. I'm guessing my heater only got my garage up to 35 degrees ;0). As always, anything is better than nothing!

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  12. Regionals; Masters

    Macho Man: 6 + 3. Back is TIGHT!

    100 Pull Ups: 1:19 (70 then 30. 70 unbroken is a PR)

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    Replies
    1. Thanks man. At least I have the body weight ninja thing amongst you beasts.

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    2. My god bro. 70 ub?! You're a freak. Nice work.

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  13. Open
    1) FGB - 372 (15 rep PR)
    2) Then made up Macho Man @ home. Got 6 rounds at 155#

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    Replies
    1. Thanks man...now I got my eye on 400.

      Keep up the great work. You're making awesome progress!

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  14. 1. Macho man- 4 sad, dropped to 135 did another 14 to punish myself for being so weak.
    2. 3:11

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  15. Open
    1) FGB - 401 - 24 rep PR from October.
    2) Did front squats and HSPU work. Been 4 weeks back since my injury and have made a lot of progress. Thanks for the great programming Ben.

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    Replies
    1. Thanks Austin! You've been making huge gains from these past few months, keep up the great work!

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  16. Regionals
    1. Macho Man- 6Rds+3 PC's. Last time I did this I did it with 155lbs and barely made 5rds. Once again, I love this programming.
    2. 100 Pullups: 5:32. Left hand ripped on about rep 80. Made those last 20 spicy!

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  17. Today was unfulfilling
    Macho man
    5 rounds. 185 felt like 225 today. Posterior chain is gone. This is actually a round + 5 reps worse than last time.

    Pull ups- 5:10. Did 30 out of the gate. Bad move. Grip was still fried from last night

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  18. Open

    1.) 397...PR is 409, frustrating. Tried stick to a pace this time and it backfired haha oh well

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  19. Open
    1) 101, 88, 93= 282
    2) 12x4 squat snatch 80# otm

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  20. 1)15rds plus 6, I kinda had a brain fart and did a squat clean on the last power clean. I did a round afterwards to see the time difference and it really didn't change it but I guess I didn't completely do it RX but I'm happy with it.
    2)5:35 my back was smoked from the last couple days but I think it was still a pr for me.

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    Replies
    1. Despite the brain fart still bad ass at 15.

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  21. 1. macho man: 20 rounds. all under 15 seconds and really fast cycles. I've been battling some flu symptoms so i set a goal and stopped at 20. I felt like i coulda got deep into 30.

    2. ,skipped pull ups. i'm a pussy.

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    Replies
    1. !!! A-MA-ZING !!! Nice work Bro!!

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    2. Holy shit balls! Bring on the 225 next time. Nice going!

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    3. Sick job Dex! Your killing it man, keep up the good work bro!

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    4. Frigging crazy! Way to crush it!

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    5. You really are ready for the next level brother. I am happy for you!

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    6. There's still work to be done gentleman.

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  22. 1: Scaled Macho Man to 135. Did 15 Rounds and decided quit after that. The knee is still buggin me a bit on the front squats but it feels really nice to be able to squat bellow 90 degrees, otherwise the weight was very light :-)

    2: 100 Pull-ups. 4:41.. A bit disappointed, but maybe yesterday had something do do whit it :-)

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  23. Regionals

    1. 14 rounds + 4 reps.
    Ugh. Not super pumped about this, but not too bummed. Back was super tight from yesterday and it was really the squats and the fact that the Miami humidity had me dripping in sweat that killed me. Unbroken everything through round 12.

    2. 2:57 for 100 pull-ups

    Yay rest day!

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  24. Open:
    Did Box team WOD today...
    A. 400m run
    B. AMRAP:
    3 MU
    10 KBS #70
    *switch

    rest 2 min

    A. 800m run
    B. AMRAP:
    7 HSPU 1" deficit
    20 1 arm OHL #35
    *switch

    rest 2 min

    A. 1600m run
    B. AMRAP:
    5 snatch #132
    4 prowler
    10 burpee
    *switch

    finished 1 rd + 3mu, 1 rd + 6 hspu, 1 rd + 5 burpees... ran my mile at a 7:30 clip. For fun me and a buddy did some snatch work... pulled #168 which is a 5lb PR for me so pretty stoked about ending the week on that high!!

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  25. Open

    Made up "macho man" from yesterday, still feeling the brunt of the C & J from thursday
    10+6 ... Underestimated myself and had 10 as the number to hit in my head and when I hit it my brain pussed out big time, failure was 60 % physical 40% mental. Already looking forward to doing this again. Did 3 bonus rounds after a couple minutes rest.

    Shout out to my pal Brooks who smashed 16 rounds!

    Did the 100 Pullups because I suck at them... Somewhere a little over 5:30, took this at a pretty leisurely pace.

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  26. Open
    370 40 rep PR since last year.

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  27. "Macho Man"

    16+3 Really pumped about this. I mentally checked out about 4 times during the workout though. Somehow I told myself just before the minute started up again that I needed to press on. I kept all the cycles under 18 seconds.

    100 Pull-Ups
    4:30 Pretty shot after Macho Man

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  28. 5'8''
    Macho Man
    185#
    2RND+6 Reps
    Everything felt super heavy today.

    100 Strict Pullups - Working Strength
    10 EMOM x 5min
    5 EMOM x10min

    EMOM 20 Min Another Strength
    Even: 5 Strict DHSPU 25#plates
    Odd: 10 GHDSU

    Metcon
    4 RFT
    25 Abmat SU
    25 Pushups
    50 DU
    8:30

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  29. Allison King
    "Macho Man"
    135lbs
    9 rounds exactly

    Pull-ups
    100 in 5:30.
    Just started following. I have a ways to go....

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  30. Regionals.

    1) not even respectable enough to even post. Was shot from the beginning from the last two days.
    2) 5.07 not my best but was glad just to do it. My entire shoulder girdle, traps and last are feeling the clean and jerks from Thursday and yesterday's work.

    Know where my weakness is though and will keep working them and next time I'll shoot for that balanced score. Thanks Ben.

    Enjoy your rest day everybody.

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  31. Can you do this like the bear complex and squat clean the thirdrep and thrust the last squat clean?

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    Replies
    1. 3 Power Cleans. 3 Front Squats. 3 Jerks.

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  32. Open

    FGB: 357 - 60 rep PR since June.

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  33. Macho man:
    Finished te 16th round. Back was really feeling it, squats and jerks all felt really crisp


    2. Did some other weakness work instead - snatch/muscle up/ Hspu EMOM's

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  34. Open/Masters 43

    still recovering from being sick with a bad cold, 1st wod in a few days, so did yesterdays:
    Macho Man with 165, 8 Rds, just quit mentally, as goal was 6

    12 x OTM 7 TTB and 35 DU: fell behind, went to 18 minutes to get 12 Rds in, all TTB unbroken, just weak in the lungs
    played with pull-up kipping technique
    8 weeks to go, time to get serious, committing to major diet clean-up

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  35. 2014 Regional & Games:

    First off, not a good day at all but just wanna give a shout out to Dex. I quit, was extremely pissed off at myself, and defeated but he kept me going. Thanks man.

    1. Macho Man. 2 Rounds + 6 Reps. Quit and was pissed. Dex text me and said get my ass back in there and re-do it. Attempted two more times but couldn't get better than 2 + 6. Mentally checked out.

    He then told me to do 5 RFT of "Macho Man." 11:57.

    2. 6:44. Not a very good time but I was pretty wore out.

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    Replies
    1. Sometimes you gotta go in a kill a bear brotha.

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  36. "Fight Gone Bad"
    3 Rounds for max reps of: 319 reps
    1 min Wall Balls
    1 min SDHP, 75/55
    1 min Box Jumps, 20" - does not need to be games standards
    1 min Push Press, 75/55
    1 min Row for calories
    1 min Rest

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  37. Made up some items from the week.
    1. Skills Warm up
    EMOMx12: 7 TTB + 35 Double unders
    Done!
    2. Snatch Complex
    5 sets of: Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch
    95,115,135,155,175
    3. Gymnastics Skills
    2-4-6-6-6-4-2 Unbroken Muscle ups for time. if you break a set you must redo it. If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.
    5:45 (no misses maybe too much rest)
    4. Odd Object/Movement
    100 Kettlebell Swings for time, 100/70
    Did KBS w/ 70# OTM 10,10,15,15,10,15, then finished out 15,10 (7:15)

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  38. 1. 9 + 6 @ 165. Could have made it through 6 rounds at 185. Just smoked from yesterday and doubted myself.

    2. 5:24. 10's across. Ouchies.

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  39. When I read some of the other times & loads on here, there is a fine line between depression and motivation.

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  40. FGB: 439. 7 rep pr. (150, 151, 138)

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  41. Can we get some team programming for the weekends, like regional season?

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  42. Another day with a bunch of work around the house - shovelling snow and chopping wood

    FGB: 396 (100, 95, 101) 2 reps better than October.
    Games standards on box jumps
    subbed 25lb db thrusters for the WB's

    Looking forward to a rest day tomorrow! (please no more snow)

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  43. Went through 2 rounds of the Macho Man and my left shoulder gave up. I have been having some problems with it in overhead movements lately, now looks like this was it...
    Hurts a lot now, icing it and off to the doctor tomorrow. Looks like some rotator cuff thing, hopefully just inflammation and nothing too serious.
    Sigh... guess more rest coming up for me. Although will see if it hurts when squatting and if not then might go on a squat routine (Smolov?) for a month or so.

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  44. Open
    FGB
    129-116-121 RX
    2 reps better than the fall at #55

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  45. Day late, due to working yesterday.
    1. 9+7 Rx. Feel this a more accurate assessment than Beep test for myself. I'm happy with this but frustrated how its the jerks/holding front rack that is my limiting factor.
    2. 5:08, last 15-20 felt like arm joints were being pulled apart. Last time I did 100pu for time was July with 3 burpees emom in 7:36. So this is a good win too.

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    Replies
    1. Whoa, was just looking back through workout log. Didn't realize I had done Macho Man Oct 12th @ 5+7. So this was a 4 round improvement in 3 months.

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  46. Too much snow to get to the gym, plus cars are in the garage, so can't use that. Shoveled snow for about an hour, plus 50 squat therapies. Actually a pretty decent workload.

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  47. OPEN

    1) Added the EMOM T2B + DU.
    Done.

    2) 382 reps.
    First time doing it and prioritized volume.

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  48. Open
    352 it's 20 reps off my pr.

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  49. 334 box jumps killed me that was my weakness. If I can get better at box jumps my score will be a lot better! Awesome work with the team. Keep working hard everyone!

    did some EMOTM 10 mins after of 7 burpees and 60 yard sprints

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  50. 5' 6" 165 Southeast

    1) 5 rds plus 7 reps. Very dissapointed, can't wait for this to come up again.
    2) 5:25

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  51. 1. 8 rounds
    - completed first 7 within 25sec, last one dumped after 2 power cleans. Had more in me, gonna repeat this if I get a chance.

    2. 100 Pull ups: 4:41
    - 36, then mostly 7's,6's & 5's. Could feel my hands going at about 70 so mucked around with grip. Want to get this down to sub 3min.

    Went back at night and did
    EMOM X 14min
    Odd - 15 cal row
    Even - 20 wall balls
    - trying to stay consistent. Held 41sec for the wall balls and 43-45sec for the row.

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  52. Just finished my first week on the regionals programme, having started crossfit a couple of months ago.
    1) scraped 6 rounds Rx'd
    2) 3:50 - not a PB for those numbers but I'm dying from this first week!

    I'm also going a week behind to help plan my weeks better :).

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