Monday, January 13, 2014

Tuesday 1.14.14

Harry.

2014 REGIONAL & GAMES ATHLETES
1.  PULL
12x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.

2.  METCON
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row


2014 OPEN ATHLETES
1.  METCON
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row

2.  Skills
7x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.

Kevin Ogar.

This past weekend at the OC Throwdown, Kevin Ogar suffered a separated T11/12 and has severed his spinal cord. At this time he has no voluntary movement below his waist. Kevin is uninsured and needs our help. Stay tuned and I will provide a link to a fundraising page to help offset his medical bills. 

110 comments:

  1. Might be a stupid question but in the open snatch work is this just the pull without the snatch or after the 3rd pull are we going into a hi-hang snatch?

    ReplyDelete
    Replies
    1. Not a stupid question. They can be done either way. Today do them with a powerful shrug, but no arm pull.

      Delete
  2. https://fundly.com/kevin-ogar-s-recovery?ft_src=twitter_share_mobile

    ReplyDelete
  3. I had read that they were going to use a link on the "Barbells for Boobs" page. Just double check before you donate.

    ReplyDelete
    Replies
    1. Karen, I think they are going to integrate the existing Fundly page with the Barbells for Boobs page.

      Delete
    2. It is said on the Barbells for Boobs FB page that Fundly is totally legitimate, and now they are setting up new platform for long-term support. So it's ok to donate via Fundly. But keep in mind that this platform takes 8 percent fee.

      Delete
    3. You're right Stas, either way is fine but BFB is not taking anything off the top.

      Delete
    4. Fundly has reduced their rate for kevin from 8% to 3.9%

      Delete
  4. Do you know how the accident happened? I'm a nurse so I'm really curious.
    I'm amped for that METCON by the way!

    ReplyDelete
  5. He missed a heavy snatch half way up, lost the bar behind him the same time that he fell to almost a seated position. Looked liked the bar clipped his neck with a vertical torso the same time his butt hit the ground. Horrifying. Can't imagine. Praying and supporting. Incredible community that's raised almost $80,000 for Kevin in one day.

    ReplyDelete
  6. 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.

    ReplyDelete
  7. Regionals

    1) 115 kg (finished at pos 3 -forgot about the shrug)
    2) Metcon 16:46 those front squats felt like 120 kg!)

    ReplyDelete
  8. Feeling absolutely sick and nauseous since Saturday. Eaten something bad . Did Metcon today but felt extremely weak when lifting came on

    METCON
    Time - 13:34

    Row 1 - 3:43
    Deadlifts - 10,10,5,5
    Front squat - 5,5,5,5
    Dead lifts - 5,5,5,3,3,2,2,1,1,1,1,1
    Row - 3:54

    ReplyDelete
  9. On antibiotics and probiotics now, gonna take it light this week

    ReplyDelete
    Replies
    1. Probiotics and antibiotics? Don't they negate each other?

      Delete
    2. Actually they balance each other Mark. Should always take a probiotic with an Antibiotic.

      Delete
  10. Regionals

    1) 132/143/154/154/165/165/176/176/187/187/198/198/209

    2) 15.05. Need to work on taking shorter rests between sets. Wasted too much time trying to get good sets instead of just keeping moving on the lifts.

    ReplyDelete
  11. Open
    1) 16:33 @ 165
    2) didn't have time. I'll make this up tonight in the garage after work

    ReplyDelete
  12. Open
    1. 15:24
    2. Ran out of time, I'll make up snatch later today

    ReplyDelete
  13. Metcon only today due to hand tear from a comp over the weekend...

    Metcon - 12:43 Rx, came into the gym with a hundred excuses today but glad I sucked it up and went for it. Kept a calm 1:50/500m 28spm pace on the rows and did sets of 10 for all barbell work. Same pace for the final row up till the last 300m sprint.

    ReplyDelete
  14. Open:
    METCON - 16:33, I scaled the FS to 10 reps as they proved very spicy at #185.

    Snatch 7x1 - 95/95/115/115/125/125/125 finished each one with a squat snatch from the pocket.

    ReplyDelete
  15. Open.

    1. 18:02...Legs was just destroyed..
    2. 40/50/60/65/70/75/80 kg.

    ReplyDelete
  16. Open

    METCON - 13:15 feel I could have dug a little deeper on the FS but who knows how that would affected the rest of the wod. The best part was how quickly I recovered once the wod was over. Was ready to throwdown a few minutes later. Felt great. Programming + CBL coming together perhaps?

    Skills - done. Was fortunate to have an Olympic lift aficionado there to tweak my form.

    ReplyDelete
    Replies
    1. You and your 1 second! Haha. Wish we could have trained at the same time today buddy. That would have been a hell of a finish on the row!

      Delete
  17. 1. PULL
    12x1 3-Pos. Pausing Snatch Pull - climbing.
    135#-225#

    2. METCON
    For time:
    1K Row 3:30's
    30 Deads, 185 15,8,7
    20 Front Squats, 185 5,5,4 (missed 5th), 6
    30 Deads, 185 10,10,5,5
    1K Row 4:40ish
    18:22 Lower back was torched last row about killed me.

    ReplyDelete
  18. OPEN
    1. Metcon - 15:45 Rx
    2. 3 Position Snatch Pull - 7x1@135#

    ReplyDelete
  19. Open:
    1) 16:59 not RX, scaled to 170
    2) 135-200#

    Still getting back in the swing of things...

    ReplyDelete
  20. Wished up to snatch pull of 225

    Metcon- 14:07. Quads are toast after squats yesterday

    ReplyDelete
  21. Regionals:

    Worked on some Jerk from the boxes this AM along with Crossover Symmetry...

    Hit Metcon: 12:06... Ass was on fire!

    Oly lifting/ Pulls: over lunch break

    ReplyDelete
  22. 1. 40 / 45 / 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 kg

    2. Since I did not have a rower, had to substitute 1 K Row for 100 Sumo Deadlift High Pulls (shin to chin) with 20 kg bar

    100 SDHP (unbroken)
    10 / 10 / 10 DL
    6 / 6 / 8 FS
    5 / 5 / 5 / 5 / 5 / 5 DL
    20 / 20 / 20 / 20 / 20 SDHP

    17:25

    ReplyDelete
  23. Open
    1- 13:16 - Very pleased with the time. Fighting off some kind of bug and was nauseous and exhausted before WOD even began. Don't think I could have done much better if 100%.
    2 - 135, 155, 175, 185, 195, 195, 205

    ReplyDelete
  24. Today and yesterday looked awesome. Unfortunately, I'm out of regular wod's until next week. My thumb is in a splint and in stitches until next week.

    Did 7x5 oly pause squats (5 second pause)
    Stayed at 200

    Metcon
    50-40-30-20-10
    Box jumps (24")
    KB snatch 1 pood (all left hand)
    15:24

    ReplyDelete
  25. Regionals:

    1: 6 set @ 225, 6 sets @ 245

    2: Metcon: 16:32 RX

    Must say that im impressed of you guys that did the Metcon för 13-15 minutes. I was absolute horrible :-) Lower back got killed once again. It´s enough with this deads :-) haha...

    ReplyDelete
  26. Open/Masters 43

    Metcon: 14:38, probably did the 1st row too fast at 3:30, did deadlifts in sets of 10, front squats in 5's, and than the second row was a killer!
    Pause snatches: worked up to 145

    ReplyDelete
  27. Master regionals
    1) weightlifting a.m.
    2) metcon :11:19 RX

    ReplyDelete
  28. 1) 15:53 been feeling nauseous since yesterday as well so this was not a fun wod at all lol but definately a good test of the ole posterior chain
    2) skipping since I feel like crap

    ReplyDelete
  29. 1) 175 across,
    2) 12:47 did dl @185 and did 30 FS @ 135

    ReplyDelete
  30. Open:
    13:54.. Front squats are my absolute Achilles heal... God damn they take te life out of me, gotta put 80lbs on my front squat to stop being such a baby back bitch when they show up in workouts.

    ReplyDelete
  31. 1. worked up to 260 and did some high hang snatch work too.

    2. metcon: 13:22
    row'd a little hot outta the gate and paid for it.

    ReplyDelete
  32. 1. 135#-215#
    2. 13:07 (airdyne sub @2k) (3:37) (20,10) (10,10) (10,10,6,4) (~3:45)

    Three no-false grip MUs after...getting there.

    ReplyDelete
  33. Open

    1.) 15:53 yikesss

    2.) Jerk doubles from blocks

    ReplyDelete
  34. 1. didn't get to them... body feeling tired ... worked on some gymnastics before the metcon ... I'll do them tomorrow or Thursday
    2. 12:30UB on all movements ... front squats were rough

    ReplyDelete
  35. 5'6''/ 155lbs
    Built to a heavy snatch. PR'd at 205lbs 15lb PR
    1. Worked pulls up to 225lbs
    2. 14:15 RX'd

    ReplyDelete
  36. Open Masters
    1. Scaled to
    500 Row
    15 DL 135#
    10 FS 135#
    15 DL 135#
    500 Row
    9:58
    2. 85# - 135#

    ReplyDelete
  37. So on the snatch pulls your not supposed to actually snatch?

    ReplyDelete
  38. Regionals - It was one of those days. Had morning practice today and I've just felt drained all day. Got the work done though.
    1. 3 - position Snatch Deads - Started at 135 and ended at 235lbs.
    2.Metcon-14:58. BRUTAL.

    ReplyDelete
  39. -regionals/games
    -worked to 295 for the pull
    -14:33 (had to sub front squats for.cleans due to sprained mcl)
    -21/195lbs

    ReplyDelete
  40. Masters 46
    2014 OPEN ATHLETES
    1. METCON
    For time: 16:18
    1K Row (3:34)
    30 Deads, 185/135
    20 Front Squats, 185/135
    30 Deads, 185/135
    1K Row (3:56)

    2. Skills
    7x1 3-Pos. Pausing Snatch Pull - climbing. 4@135-3@185
    Pause for 2 seconds at each position, checking to to ensure proper positioning.
    Position 1: At Knees -
    Position 2: Mid Thigh -
    Position 3: Pockets -
    -added-
    3.) OHS EMOM 10x3 #115
    2 sec pause at bottom

    ReplyDelete
  41. 1. Started at 95 and worked up to 225.

    2. Long day, some traveling, worked out at home, no rower and quads were shot from yesterday. Did some deadlifting, Air Dyne, DU and PHSPU work. Will hit some rowing intervals tomorrow and skill work / rowing thursday and taper for a competition on saturday.

    ReplyDelete
  42. Open
    1. 14:43. Rower has not showed up yet so subbed 100 sdhp with 45# bar. Felt pretty good today, pleased.

    2. Done, worked from 135 up to 195

    ReplyDelete
  43. Open

    1) 12:04 was able to keep a pretty steady pace the whole way through. Definitely happy with that.

    2) Did 30 Burpee MU's then 100 UB DU's

    ReplyDelete
  44. Open/Masters 47

    1). 15:23 @ 115#.

    2) done. Stayed at 135 as it just didn't feel right most rounds so wanted to concentrate with lower weight.

    ReplyDelete
  45. Open
    1. 16:13 at 115#
    Felt good but hard.
    2. Worked on hspu with teammate for competition in feb. Did OTM ladder up to 10. We worked on her form. I worked on speed.

    ReplyDelete
  46. 12:58 Rx worked hard for it.
    Did lighter snatch pulls at 205.
    Am season did emotm 5 hspu and 25 du 10 mins and then 5x5 2 sec pause squats at 275 with some snatch technique work.

    thanks to my team mates for pushing me and bringing out the best in me!

    ReplyDelete
  47. Open Masters
    1. 16:29 Rx
    2. 7x1 @105# across (I failed to read the directions properly and didn't climb.)

    ReplyDelete
  48. Open masters: 21:49 @ 125
    3 pos snatch

    ReplyDelete
  49. 1. Snatch pulls - up to 205 , stayed explosive with a full shrug

    Had to go watch the fiance coach basketball will do the metcon after I coach my evening group

    ReplyDelete
    Replies
    1. 2. 19:17 Rx. Decided to do what I never do and that's go all out on the rows. Paid for it, but definitely got fitter. DL did 15/10/5 both sets. Don't squats did 5/4/5/3/3. Have a good night!

      Delete
  50. Open Masters
    1. Snatch 115
    2. METCON 17:28 135# wrecked! FS can kiss my ass!

    ReplyDelete
  51. 2014 Regional & Games:

    1. Worked up to 225#.

    2. 14:51 Rx. Subbed 1k run for 1k row.

    ReplyDelete
  52. Open
    1. 14:15
    Holy glutes, that hurt.
    2. Will do tomorrow. Didn't have enough time tonight.

    ReplyDelete
  53. Open:

    1) 18:25
    2) 3-pos snatch ups @ 200

    ReplyDelete
  54. Open
    1) 14:09
    2) Didn't have time
    Metcon- Holy Brutal!! Especially tough after long day of work. 185 FS became WAY heavier than I thought after warm ups. Last 1k row was sloppy and a total grind. Great WOD. Grateful for the much needed rest day tomorrow.

    ReplyDelete
  55. 1)14:03 wow those front squats
    2) worked 95-195
    How many of you guys on here have gone to regionals or are really trying to get there this year?

    ReplyDelete
    Replies
    1. Went in 2011. Now finally have more time on hands to train. Hoping for the best this year

      Delete
    2. I volunteered at regionals...does that count? :-) Never going to go, following the programming in an effort to get better, get to work out with the real competitors from my box, hope to do better during the open than i did last year!

      Delete
  56. Thanks for all this awesome programming coach Bergeron.

    ReplyDelete
  57. Open - Master - 46
    19:07 - used 185# for DL but stripped it to 135# for the OHS
    Rows were 3:50ish and 4:05

    Got good coaching on the 3 position worked from 75# - 135#

    ReplyDelete
  58. worked to 185lbs on the pulls.

    22.44 on the metcon, wow the front squats crippled me, went for the second round of deads my back was torched. this programming really is separating the wheat from the chaff.

    5'7/154lbs

    ReplyDelete
  59. Had to bag the oly work til my shoulder feels better, snatch really hurts it.

    Metcon- 11:12, was purposely conservative on the first row, big chunks on barbell movements then cut loose on the last, 1000m row. I think my sweat angel is still on the ground at the gym.

    ReplyDelete
    Replies
    1. Pretty happy Anton was there to count and keep me going

      Delete
  60. Open
    14:53 Rx
    Worked to 155 on snatch pull

    ReplyDelete
  61. open - 17:25

    thanks for your coaching, Ben!

    ReplyDelete
  62. This comment has been removed by the author.

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  63. Open
    Metcon:16:00
    Too long rest need to get back on the bar quicker

    ReplyDelete
  64. Worked up to 255 for snatch pull

    Wod : 14:21
    Still struggling mentally in the wods. Especially on the rower.

    ReplyDelete
  65. Regionals:

    5'8"/180/43

    1. Started at 95 and worked up to 205.
    2. 14:24 Rx. Row 3:35ish Deads 20,10 Front squats 5,5,5,5 Deads 10,5,5,5,5 Row 3:50ish. Ouch.

    ReplyDelete
  66. OPEN

    1) 16:05 rx
    BUT
    Did 30 front squats. This sucks, but hey, got more volume.

    ReplyDelete
  67. This comment has been removed by the author.

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  68. Open.
    21:40 Rx. just happy to get through it. heavy weight for me, but did better than i expected.

    missed the snatch part of this, will do it tomorrow hopefully.

    (wrote the wrong time in my first post)

    ReplyDelete
  69. Regionals/Games
    Snatch pulls
    100, 125, 155 x 5sets. ran out of time
    Wod:
    15:29 rx

    ReplyDelete
  70. Open
    1-15:04
    2- 135,155,175,185,195,205,215,225

    ReplyDelete
  71. Open Program
    1) 15:28 - this felt like it was all glutes, pretty brutal.
    2) 95, 135, 155, 175, 185, 195, 205

    ReplyDelete
  72. Open

    1) 16:33 front squats tougher than expected- 5/5/6/4. About 4 sets on DLs

    ReplyDelete
  73. Regionals:

    Still making up for missing. Did this today (thursday)

    1: from 135-275....did four pos pulls, floor/knee/mid thigh/pocket...smooth, made the bar sing everytime.

    2: fucking timer read 0:00 when I looked up halfway through. pisser as I felt like I was flying. 1:38 splits (both), 15/15...5/5/5/5....12/12/6, 1:45/1:42 splits respectively.

    ReplyDelete
  74. open
    1-15:02
    2-135,155,175,185,205,225,235

    ReplyDelete
  75. Open
    1. 13:44. Spent too much time looking at the bar.
    2. Worked up to 205

    ReplyDelete