Monday, January 20, 2014

Tuesday 1.21.14

4 days and counting.  Get your popcorn ready.

2014 REGIONAL & GAMES ATHLETES
1.  BOUNDING
1RM Vertical Jump

2.  PULL
20 Rep Max Deadlift

3.  METCON
"Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

4.  ROWING
1,000-750-500-250-500-750-1,000 meters, 3 minutes between all sets.
The goal is to row your 2k pace for the first 1k.
Then increase your pace on the 750.  Then increase your pace on the 500, and again on the 250.
On the way back up the ladder try and match your times.


2014 OPEN ATHLETES
1.  METCON
"Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees


2.  Skills
7x1 3-Pos. Pausing Squat Clean - 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.
After hitting each position explode up and catch the bar in a full squat.  

112 comments:

  1. Black and blue is an appropriate title for ALL of tomorrow's workout!

    ReplyDelete
  2. Open:
    METCON - 9:15, holy grip!

    Pause Squat Clean - I did these bass akwards (hip, mid, knee), hope I didn't miss the benefit, but still found it challenging. 135/135/145/155/165/175/185, failed at mid on this last one.

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

    ReplyDelete
  4. 1) Max Height Box Jump - 133.35cm (52.5in) (2inches off old Pb)

    2). PB on 20 Rep Max Deadlift @ 275lbs (125kg) (touch and go)

    3). "Black and Blue"
    Time - 4:43 (30 second PB)

    Breakdown - First 4 Rounds of Power Cleans done in 5,5 with a 4-5 second break in between. NO BREAK on the burpees.
    -- Last Round of Power Cleans - 4,3,2,1 (2 second rest between bar drop)

    This time on the metcon I focused on trying to do Tall Cleans and not catching it in a partial squat at all, this saved my quads A LOT ! On the burpees, in the second round, i did step backs and then jumped forward. This also helped me keep moving without any breaks. Felt amazing


    4). ROWING
    1000m= 3:56
    750m = 2:48
    500m = 1:43
    250m = 0:48
    500m= 1:43
    750m= 2:46
    1000m = 3:49

    ReplyDelete
  5. Open.

    1. 7:44
    2. 60/65/70/75/80/85/90 kg

    ReplyDelete
  6. Regionals.

    1) done. Not able to accurately measure but around 34"
    2) 275
    3) 6.21
    4) 1000m: 3.31
    750m: 2.36
    500m: 1.38
    250m: .45
    500m: 1.36
    750m: 2.34
    1000m: 3.30

    ReplyDelete
  7. Regionals:
    1) 27"
    2) 345x20
    3) 7:28 (w/ 8# titin weight vest)
    4) 1:57/1:53/1:49/1:39/1:48(-1)/1:50(-3)/1:49(-8)
    Either I was sandbagging the first couple of rows or I'm on my way out of the vacation funk!

    ReplyDelete
  8. Open
    1) 6:12 @ 125# - 6 sec PR. I want to feel what sub 6 feels like before going Rx. Felt like I did a better job getting back to the bar this morning.
    2) 75/85/95/105/115/135/145 - really worked positioning today. I'm starting to feel a little better on my cleans

    ReplyDelete
    Replies
    1. Oh...and thanks young Austin for coming in at 5:30 this morning with me.

      Delete
    2. Good work this morning! Glad to get it done early.

      Delete
  9. Open
    1) 5:48 Rx - 20 second PR real happy about this.
    2) 95/95/135/135/155/165/175 - Last set was a little too heavy didn't stay real vertical in last position.

    ReplyDelete
  10. 1) No set up to measure..

    2) Pulls - 5/3/1 week 1

    3) Black & Blue - 5:38 Rx. First time doing this... not a blazing time, but really happy with how it felt. Stuck with 5 & 5 on the cleans with 5 seconds rest and tried not to freak out on the burpees till the last round.

    4) Rows this PM.

    ReplyDelete
  11. Open

    1. Black & Blue - 9:56 Rx - First time I have ever done this, and probably wouldn't have even attempted it 6 months ago. 135 definitely got heavy in rounds 3, 4, & 5! Start with 5/5 and then switched to 3/3/2/2 for the last three rounds.

    2. 135, 145, 145, 155, 155, 165, 165

    Northeast
    5'10"/174/37

    ReplyDelete
  12. 1. BOUNDING
    1RM Vertical Jump
    No measure, but I jump and try to touch a pipe about 9'6", and was able to hit pipe for first time today!
    2. PULL
    20 Rep Max Deadlift @ 245# Probably could've gone heavier

    3. METCON
    "Black and Blue"
    5 RFT:
    6:28 Rx
    4. ROWING
    1,000 3:58-750 3:02-500 1:48-250 0:52-500 1:52-750 2:56-1,000 3:59

    ReplyDelete
  13. OPEN
    1. "Black and Blue" - 6:50 Rx (0:55 PR)
    2. 3-Position Pausing Squat Clean - 170-175-180-185-190-195-200 Rx

    ... 20# more weight than I've ever moved from the pockets - getting faster.

    ReplyDelete
  14. Regionals:

    5'8"/180/43

    1. I changed up the program a little bit here since my 1 RM vertical jump has been exactly the same since I was 14 and I don't see it improving at this point in my life! I did 5 36" box jumps every 0:30 for 5 minutes.
    2. 275 lbs. I have never done a 20 RM for deadlifts before so I just guessed. I easily had 20-25 more pounds in me. Next time.
    3. "Black & Blue" 5:45 Rx. 0:08 PR. Those that are breaking 5:00 on this are mean, mean badgers.
    4. This hurt really bad. 500m splits in parentheses. 3:38.0 (1:49), 2:38.7 (1:46), 1:42.4 (1:42), 0:46.6 (1:34), 1:41.2 (1:41), 2:45.0 (1:50), 3:46.1 (1:53).

    ReplyDelete
  15. I forgot to add yesterday's piece to so hear it is:

    4x2 emom Back Squat- 405,405,405,405,415- should have gone to 420-435 across felt great
    Metcon from last week I missed:
    50'HSW
    15 PC-205
    50'HSW
    30 TTB
    50'HSW
    15 OHS-205

    9:07


    1) Vertical Jump- 31.25"
    2) 20 rep deadlift- 345- should have attempted 365 this was pretty easy

    3) Black and Blue: 5:27 Rx'd- Burpees got me today.. Way harder than I wanted it to be... the deadlift x 20 may have hindered this a bit!

    4) Row-PM

    ReplyDelete
  16. 1) no measuring tape did 30"box with 2 45#bumpers and a 25#bumper. (I'm definitely a white boy)

    2) 20 rm deadlift- 315#

    3) metcon "Black and Blue": 7:13 rx

    4) forgot to keep record of time :/ but was a good rowing session

    Thank you Coach B for this amazing programming. #betterthanyesterday

    ReplyDelete
  17. Open:

    Metcon-6.20 rx, total lung burner. Would like under 6mins next time by speeding up my burpees

    Skill-90kg for every set. Really enjoyed this, helps massively with speed under the bar :)

    ReplyDelete
  18. Open

    1) 7:05 rx

    2) 65.70,75,80,85,90,95 kg done

    ReplyDelete
  19. Open:
    1) "Black and Blue": 4:47 Rx. All cleans TnG. Had a good mindset going into this with Mr. Ogar still on my mind. Thank you, God, for our healthy bodies and may we never take them for granted!
    2) pause squat clean complex: 165, 185, 195, 205, 210, 215, 220. No misses.
    3) gonna try to do the rowing later

    ReplyDelete
  20. Open
    1) 4:59 - really well paced for the most part. All cleans TnG. Paced the burpees until the end, so last two rounds were the fastest. Have room to increase the burpee pace though...I'm sure it will be needed for the open.

    2) 135, 185, 185, 185, 205, 205, 215 - Was jumping forward a bit when going from the knees so kept it a little lighter. Much better by the end.

    COACH/COMMUNITY QUESTION - Before following this awesome programming I would do 3 position starting from pockets, then mid thigh, then ground or knees. My thinking was to build top down so by the time I went from the ground, I could think about the 1st two positions I previously hit. What's the advantage of starting bottom up instead? To be clear, not questioning the programming, just trying to increase my own knowledge so I can pass it on to my own box members! Thanks.

    ReplyDelete
  21. 1) 1 RM vertical jump; 9'-10"
    2) 20 rep max DL; 345#
    3) "Black & Blue"; 5:16 Rx.
    4) Row; 1000(3:45.7)- 750(2:42.0)- 500(1:45.0)- 250(0:42.7)- 500(1:49.1)- 750(2:47.0)- 1000(3:41.0)

    ReplyDelete
  22. Open:
    5:38... 7:05 prior PR, I'll take it... For me sub 5 (which i wanted) would require not being 6'3 220, so all things considered I'm not overly pissed

    Cleans tonight and il probably take a whack at the regionals rowing too

    ReplyDelete
  23. Open
    1. 5:01- 29 sec pr
    2. 135/185/205/215/225/245/265

    ReplyDelete
  24. Open
    1. 6:09 Rx ...30 second pr
    2. 103/113/123/133/138/143/148

    ReplyDelete
  25. 1. 103 cm, could have gone for more but had no more plates
    2. 105 kg felt good
    3. 11:18
    4. 3:40, 2:37, 1:41, 0:45, 1:40, 2:35, 3:30

    ReplyDelete
  26. Open/Masters 47

    1) 6:38 @ 115#

    2) worked from 135 up to 205#

    ReplyDelete
  27. 1.
    2.20reps@275lbs (went to easy, 315 nxt time)
    3.4:15 (11sec slower)
    4. 1000m row that was it, im done

    ReplyDelete
  28. 1.) 315 lbs 20 rep max. couldve got more.
    2.) metcon 5:45
    3.22 yrs old

    ReplyDelete
  29. Open
    1. metcon 4:34
    2. 135-265#

    ReplyDelete
  30. Regionals:

    1: 26"

    2: 20 RM DL @ 315 (Never done 20 RM before so I went with 315 and it felt good)

    3: Black & Blue: 6:34 RX (Cleans felt heavy today)

    4: Row Total time incl rest 35:12. Kept a little bit slower tempo than usual on the rower. Legs where felt heavy today..

    ReplyDelete
  31. M/26yrs/183cm/82kg

    Open
    1. Black and blue; 7:31.
    2. cleans; 60-60-60-65-70-70-70. first time doing these. felt awkward at first, then got the hang of them.

    first time doing black and blue, and I'm happy with the time. kept moving in the burpees, which was the goal. short resting.

    ReplyDelete
  32. 1. triple under practice: pr 7 ub. haha
    2. 20rm DL: 315#, really fast and solid. should have went heavier for sure.
    3. metcon: 4:58
    4. row:
    1k: 3:42, 3:39
    750: 2:32, 2:17
    500: 1:33, 1:37
    250: :42, :39

    great day.

    ReplyDelete
  33. I remembered again.

    Open

    1) 7:17
    2) 60,80,85,90,95,100,105kg

    ReplyDelete
  34. 1- 42 inches
    2- 385 lbs, tried 405 lbs failed at 10
    3- metcom 4:55
    4- skipped no rower

    ReplyDelete
  35. 1: box jump: 53" same as last..no pr
    2: 275...could have done 305 for sure
    3: 5:04...unbroken t&g....burpees were way too slow.

    Row and some make up work soon

    ReplyDelete
    Replies
    1. Did yesterdays clean workout, but ascending: 225-265(f second rep)
      Did yesterdays back squats @ 305...felt better than usual....

      Rows done.....didn't follow pace...PR of 1000M by one second (3:03)! 1:26 500M is notable, but not a pr....on the way back I followed this scale: 250: 1:25 pace, 500: 1:35 pace, 750: 1:40 pace, 1000: 1:45 pace.

      Delete
  36. Open/Masters 43

    Metcon: 6:28, 2:30 pr from August, so that was good, should have pushed it more though
    20 Rep DL: first time, went with 245 which was too light, did 21 reps
    Rowing: 1000m: 3:27,
    750m: 2:37,
    500m: 1:35
    250m: :44
    Than ran out of time, but don't think I could have done more anyways!

    ReplyDelete
    Replies
    1. Wow, awesome PR Peter! That is a huge improvement.

      Delete
    2. Thanks Michael, you're a pretty bad badger yourself! Nice improvement all around!

      Delete
    3. I'm in that club too man
      M/37/6'0"/208#

      Delete
    4. There are a lot of fit old guys here!

      Delete
    5. Seriously....you guys give me something to look forward to in a few years. I'm 31 and don't plan to slow down.....ever. Keep up the good work FOMC (FitOldMensClub)!

      Delete
  37. Regionals
    1. Skipped
    2. 315
    3. 4:59
    4 1k: 3:38, 3:27
    750m 2:40, 2:35
    500m 144, 138
    250 48s

    ReplyDelete
  38. Just came off the back of Battle of London weekend competition so still easing into things this week. Skipped the Deads as my CNS would be mad at me

    Did 7x1 3pause+clean: working from 100kgx3 105x3 110kgx1
    Black & Blue: 6:22 but just walking it through in no hurry.

    ReplyDelete
  39. Regionals

    Box jump 43" (30" box 3 x 25 plates 2 x 20 plates, went for 44" and fell off ha)

    Deads 20rm 110kg

    Metcon 10.30
    Unbroken first 10 then broke them down, working on touch and go was happy enough ATM

    Rowed 1k was getting late, 3:58.

    ReplyDelete
  40. Open 2014
    Metcon : 5:02rxd
    3 position clean : 135-155-175-195-205-225

    ReplyDelete
  41. 1) Tried this against a wall not accurate but 25"
    2)#315 could have gone a little heavier
    3)5:06 RX

    ReplyDelete
  42. Open:
    1) 8:22 @ 125#
    2) 90/100/110/120/125/130/140 - should have gone heavier, overall, felt very solid on these.

    ReplyDelete
  43. Days like this are exactly why I love CompWod. I'd never program this for myself, ever.

    1. 31" PR tie, but given how my legs feel. I'll take it.

    2. Hit 255, way easy, hit 275. Pretty easy. Prob have 295 in the tank. Will go for that next time.

    3. 7:20. My lungs hurt after this one.

    4. 3:33, 2:36, 1:40, :46, 1:44 (not sure why this one was 4 seconds slower, but whatever) 2:35, 3:33, pretty pumped to match the first 1k.

    ReplyDelete
  44. "Black & Blue"
    7:33
    Buck Furpees

    Row (Ran out of time to finish)
    1000m = 3:52.7
    750m = 2:48.8
    500m = 1:44.7
    250m = :47.9

    ReplyDelete
  45. Open Masters
    1. Scaled to 65#. 5:00
    2. 95-105#

    ReplyDelete
  46. OPEN

    1) 4:23 RX (48 second PR)

    2) EMOM6 : 3MUS

    ReplyDelete
  47. Masters 46
    1. METCON
    "Black and Blue"
    5 RFT: (7:10)
    10 Power Cleans, 135/95
    10 Burpees
    Sets 1-4 (5-5)
    Burpees unbroken
    Set 5. (3-1,1,1,2,1,1)
    Burpees 5-5

    ReplyDelete
  48. Open: 6:51

    2) skill- 185 across feel really slow on the drop got better on 6 & 7 set.

    ReplyDelete
  49. 1.) 5:54...not a great effort here, one of those days. Happy to make it through.

    2.) Worked up to #255, speed under the bar felt great

    ReplyDelete
  50. Open
    6:50 definitely not a PR but happy to be doing some of the WODs again after being away for a few weeks

    ReplyDelete
  51. Regionals
    1. Vertical - No way to measure.
    2. Deadlift 20RM- 245lbs. Had more in me but didn't attempt.
    3. Black&Blue- 5:49. 38sec PR!!
    4. Rowing- Rowed 1k at a brisk pace (3:34.4) and called it a day. It was a terribly long day. My great grand mother who I practically lived with during the summers when I was younger passed on Saturday and the service was held today. Just glad today is over.

    ReplyDelete
    Replies
    1. Sorry to hear about your great grandmother. Great work today!

      Delete
    2. It's all good man. It was her time. She's in a much better place now.

      Delete
    3. Sorry to hear man, prayers are with ya bro.

      Delete
  52. 1. Forgot to do
    2. 20 rep at 275 got 12 at 305 and lost my grip. Could have done it if I had tried 305 first.
    3. 8.16
    4. 3.45,2.44,1.40,.50,1.43,2.48,3.48

    ReplyDelete
  53. Just metcon today 6:03 will do the rest tomo it was a rough day for me

    ReplyDelete
  54. Open
    1) 5:15. (28 sec PR)
    2) 135, 165, 185, 215, 215, 215, 215

    ReplyDelete
  55. Open
    1. 9:33 - about a minute slower than last time. No clue how I managed that score last time.
    2. 95,110,135, failed at 145, 135, 140. Ascended a little to fast on that one

    ReplyDelete
  56. (First Post & First Week doing this programming. I am nowhere near a regionals competitor nor have the work capacity to be able to make it to the open . I am on my 4th month doing crossfit. I enjoy a lot of volume and i feel I can handle the work. Hopefully I will be at the level in the near future. )

    19/160/5'8"

    Regionals

    1. No way to measure vertical jump

    2. 190 20 RM . Could have done more but I guess next time I know

    3.Metcon
    7:10 RX

    4. Rowing
    1000- 3:54.1
    750- 2:54.3
    500- 1:51.5
    250-0:53.1
    500-1:49.6
    750-3:12.4
    1000-4:10.3

    ReplyDelete
  57. 2014 Regional & Games:

    1. Done. No measurement.

    2. 315#. Could have possibly done 325-335.

    3. 6:10 Rx. UB PCs first round, 5-5 last four rounds. Burpees UB.

    4. Rowing later.

    ReplyDelete
    Replies
    1. 4. Rowing:
      1,000m - 3:36
      750m - 2:34
      500m - 1:38
      250m - :47
      500m - 1:35
      750m - 2:34
      1,000m - 3:33

      Delete
  58. Open:
    1. 10:11 RX
    2. 65,85,105,135x3,`155

    ReplyDelete
  59. Open
    1: 6:50. 1:03 PR. Happy but feel like I could've gone faster! Mental game...

    2. 185, 205, 205, 205, 215, 225, 235
    Added a push jerk to the end of each

    3. Did half of the row workout - 1:44 pace for the 1000m, but couldn't keep it for the 750... My 250m was a 1:37 pace. I'm new to rowing, but it highlights my tendency to go out too fast and hit a brick wall.

    ReplyDelete
  60. 1. Done
    3. 6:50 ( burpees are a definite weakness)
    Will do the rest later tonight

    ReplyDelete
    Replies
    1. 2. 315x15
      Power cleans. Worked up to 225
      Rowing tomorrow

      Delete
  61. 1. Worked up to 48 inch box jump
    2. Deadlift - started at 365 got 12 and mentally checked out, hit 315 for 20
    3. Metcon: 5:23 rx,

    Hit another wod with a buddy instead of row. Ill make up for the row this week sometime

    ReplyDelete
  62. 7:12 rx
    first time black n. blue
    bad cardio conditioning
    i will run 3times a week
    for my conditioning

    ReplyDelete
  63. 1) ~120 cm

    2) 3x3 Clean pulls @140 kg

    3) Time 6:15. Unbroken power cleans but too slow on burpees and too long transitions.

    4) Went out too hard on the first 1000 m.
    1000 - 3:28 (1:44)
    750 - 2:42 (1:48)
    500 - 1:40 (1:40)
    250 - 0:48 (1:36)
    500 - 1:43 (1:43)
    750 - 2:50 (1:53)
    1000 - 3:46 (1:53)

    ReplyDelete
  64. Open
    1. Black and Blue - 5:50 Rx
    2. Worked up to 185#

    ReplyDelete
  65. Snow has been messing with my schedule so i'm making due

    Open:

    1. 6:14 - PR by 50 seconds...felt great

    ReplyDelete
  66. Scaling back this week for a 2 day competition this weekend. Did Tuesday's work yesterday and today.

    1. 0.25" P.R.
    2. 315#
    3. 6:11, Tried step-back burpees until 5th rnd which I think are slower but also seem a tad easier. Fastest round was about 51 seconds. PCs all fast (20ish secs) so its all on my burpees if I want to PR next time.
    4. Skipped.

    Rest of week will be skills and mobility.

    ReplyDelete
  67. OPEN- MET CON- 6:13 Rx
    3 position clean- 125/135/145/155/165/175/180

    ReplyDelete
  68. Open Program
    1) 6:51 - :50 PR from August, very pumped. Doing tall cleans helped a lot.
    2) Made up snatches from Monday. Did 155 across. Felt good.

    ReplyDelete
  69. Open
    1: 7:34 previous time was 6:46. Not sure where I lost time at. It more than a little disappointing.

    2- 135-144-155-165-175-185-195

    ReplyDelete
  70. Open
    1. 10:02
    2. Cleans - 95, 105, 115, 125, 135, 145, 155

    ReplyDelete
  71. Open
    1. 5:56 didn't feel 100% going into this one. Cleans got somewhat sloppy. Still a great burner
    2. Doing cleans tomorrow with skip work

    ReplyDelete
  72. Regional/Games
    1. 89" (no PR)
    2. 165# (Should've gone heavier)
    3. "Black & Blue" - 5:28 Rx
    4. 4:24/3:12/2:05/1:00/2:03/3:10/4:07

    ReplyDelete
  73. Humbling day! I'm a couple days behind so hit this today (Thursday) and will run straight through a day behind.
    I'm doing 'Regionals' because I have my first ever comps booked for this summer, so I'm thinking more about that than the Open - miles off being in my top shape in the next 5 weeks after injury and then opening a box!
    Anyways...
    - Max box jump (-4" PR)... had more but kept brain-farting when it came time to lift-off. Set a timer for 5 minutes to stop me messing about.

    - 20 rep deadlift - 120kg (265lbs). Never done this before so guessed. Could have gone a little heavier but this is deceptive! Felt ok except for the last five reps but all TnG... then my heart raced for a couple minutes after!

    - BlacknBlue
    Rx'd 7:38
    1st round TnG, then they weren't! Still a little wary of my forearm and its the catch back to hang that flares it a little still. No excuses this is a good 1:30 off where I should be.

    -Row (huge Goat, I'm essentially a midget)
    3:40/2:45/1:49/0:48/1:47(-2)/2:52(+7)/3:53(+13).

    Nice to get so much volume in (been a while for me). Great days programming.

    ReplyDelete
  74. Open

    1) 8:00 even. all cleans broken in 2 sets, burpees just slow.

    ReplyDelete
  75. Regionals
    Am a bit behind bc of vacation
    FS 4 x5 at 175 across
    string mu's: 2 every :90s x 5. Mostly technique
    Row wod
    3:49,2:51,1:53,:56, 1:50 (-3), 2:48(-3), 3:49 same. Was not properly warmed up at start so 1/2 way in felt better. The row was a mental game.

    ReplyDelete
  76. 1. Competed but got caught up with the Deads straight away and forgot to measure... Fail!
    2. 20RM Dead @ 160kg/352lbs
    3. Black & Blue: 6:03
    - not happy with this. Had no push.
    4. Rows completed with a 2min rest between rounds
    1000 - 3:35
    750 - 2:36
    500 - 1:42
    250 - 47.5
    500 - 1:41
    750 - 2:40
    1000 - 3:37.7
    - did not want to complete these rows. They hurt today.

    ReplyDelete