Monday, January 27, 2014

Tuesday 1.28.14

Just a few of the rockstar teams of the ECC.
Clockwise from upper left: Talayna Forunato and Emily Friedman, Tommy Hackenbruck and Adrien Conway, Spencer Hendel and Jared Davis, Chris Spealler and Rich Froning, Michele Letendre, Austin Malleolo and Christ Phillips Adkins


2014 REGIONAL & GAMES ATHLETES
1.  PLOYOMETRIC 
5 attempts to establish your best 5-10-5 pro agility shuttle.

2.  20 Rep BENCHMARK
20RM Bench Press

3.  PULL
A.  Work up to a heavy double, not max
B.  7x3 Speed Deads across at 70% of "A"
C.  3 Giant Sets of:
     8 Stiff Leg Deads
     8 Bent Over Barbell Rows
     8 Weighted Chins (underhand)
     8 Good Mornings
     You choose loads for each movement.  Rest 2 mins between rounds.

4.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

2014 OPEN ATHLETES
1.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

2.  Skills
12 minute Muscle up Wave
Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes. 

90 comments:

  1. Replies
    1. Carah hey just seeing this now... Tore my bicep and wrecked my shoulder 2weeks ago just playing catch up... It's a football drill... Start and finish in the same place. 5yrds to your right and 5 to your left. Most start w one hand down... Run towardsthe down hand... Touch the line 5yds away, falling hockey stop and turn... Run back to the other line now 10yds away... Stop the same way and sprint 5yds to the middle, which is the finish

      Delete
  2. 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. I'll be able to workout Wednesday and Thursday (Traveling all day Tuesday and Friday).

    ReplyDelete
  3. Pro agility shuffle…..Are we talking shuffle 5, sprint 10, shuffle 5, or are we talking shuffle 5, shuffle 10, shuffle 5?

    ReplyDelete
  4. Adjusted today since I am traveling later

    2 Rep Max Deadlift
    PB at 405lbs !! (184kg) 2.42x bodyweight of 167lbs

    This is more than I've even lifted 1 time and was able to get it up twice.

    METCON
    Score - 6 Rounds + 48 Reps

    ReplyDelete
    Replies
    1. Jeremiah. Good job on the metcon man. Gave me a real tough score to shoot for today.

      And congrats on an awesome Deadlifts pr.

      Delete
    2. Thanks guys. I gave this everything I had. Had to make up for terrible day yesterday

      Broke toes to bar down in sets of 6s for first 4 rounds , then in sets of 4 for the 5th round and 6th round did sets of 3 then during 7th round did in 2s. Burpees did a lot of drop down and step back them jump forward. Double unders only broke 2x on.

      Gonna be down for next couple days . Hope you all crush it !

      Delete
  5. Regionals.

    1) all right around 5sec with best just under 5sec. Need to get someone else to time me next time. Tough trying to sprint all out and lap watch with such quick turns
    2) 165 for 20rm bench.
    3a) 418. Felt heavy today.
    3b) 7x3 at 297 with about a 1min rest between sets.
    3c) done.
    Straight leg deads at 198#
    Bent over rows at 154#
    Weighted chin-ups with 35#
    Good mornings with 154#
    4) 6rds plus 3burpees. Lost some time to the Ttb. Probably spent to long in transition to prevent breaking the Ttb's up.

    ReplyDelete
  6. 1) can't do, have another week b4 I can start testing the leg with running and jumping again.

    2) 185x20

    3) will do tonight, didn't have time

    4) 5 + 12 burpees + 5 ttb (subbed 24 air squats for the dubs)

    ReplyDelete
  7. 1) Done. Had to do 5-10-10 due to space

    2) This evening

    3)
    A - 455lb
    B - Done with 325lb
    C - This evening

    4) 5 + 11. Did "Cindy" yesterday since I missed Saturday and was definitely feeling the effects on my shoulders

    ReplyDelete
    Replies
    1. Wait, I thought 1) was 5-10-15. I'm a dumbass.

      Delete
  8. Open:
    METCON - 5 + 8 burpees

    MU wave - 1,2,3,4,3,1,2,3,2,1,2,2=26

    After a few days of just feeling mediocre with the work put in, today felt pretty darn good!

    ReplyDelete
  9. Open:
    1) 5+9 burpees, double under's were my biggest hindrance. I was fairly efficient on burpees and TTB.
    2) 1,2,3,4,3,1,2,3,2(rip),1,2,1=25

    ReplyDelete
  10. 1. PLOYOMETRIC
    Done no timer though

    2. 20 Rep BENCHMARK
    20RM Bench Press 170# last 5 were tough

    3. PULL
    A. 385#, Probably had 20# more in the tank
    B. 7x3 Speed Deads @ 275#
    C. 3 Giant Sets of:
    8 Stiff Leg Deads @ 205
    8 Bent Over Barbell Rows @ 155
    8 Weighted Chins (underhand) w/ 20# vest
    8 Good Mornings @ 135 Still odd movement


    4. METCON
    AMRAP 12:
    6+24
    My hands are so grateful for tomorrows AR day it isn't funny

    ReplyDelete
  11. Open

    1) 5 rounds. DUs better in the later rounds than they were in the beginning.lots of room for improvement.

    2) 1, 2, 3, 3 - failed the last due to impatience. Had to split to catch the train so couldn't finish. Bummer.

    ReplyDelete
  12. OPEN
    1. Metcon - 5 rounds + 14 Rx (TTB broke down quick)
    2. Muscle Up Wave - 1,2,3,4,5,(4),1,2,3,4,(3),1

    ReplyDelete
  13. Regionals:

    5'8"/180/43

    1. Best time was 4.75ish.
    2. 165 lbs. Last two were a struggle.
    3.A. 385 lbs.
    3.B. 275 lbs.
    4.A. 185 lbs.
    4.B. 165 lbs.
    4.C. 20 lbs. DB
    4.D. 135 lbs.
    5. 6 Rounds + 6 burpees. TTB's slowed me down. Burpees were fairly fast until the last round and double unders were unbroken.

    ReplyDelete
  14. 1. Heavy double, stopped at 435. Nursing my back
    2. Metcon 6tnds+22
    3. MU 5+5

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

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  16. OPEN
    1) 6 + 19 - Felt good today. Increased my burpee pacing - still room to go a little faster.
    2) 1, 2, 3, 4, 5, Failed on rep 6, 1, 2, 3, Failed on rep 2, 1, 2

    ReplyDelete
  17. Regionals

    1: Skipped. Fast stops and turns is not The best idea for my knee at the moment.

    2: Bench Press 20 RM. @ 187. Got 19 DAMN IT :-)

    3a: Dead Lift Heavy 2. Done @ 420
    3b: 3 Fast Deads @ 315

    4: Giant Set:
    225
    135
    155
    With 20 pound MB.

    Metcon:
    6 Rounds + 19 Reps

    ReplyDelete
  18. 1. Under 5 sec
    2. 20 RM 60 kg, tried 65 kg got to 15 reps
    3. A. 140 kg (PR since my 1 RM was 135 kg)
    B. 100 kg
    C. 80 kg, 60 kg, 10 kg plate, 40 kg
    4. 5 rounds + 12 burpees

    ReplyDelete
  19. Open:

    1) Metcon: 6 rounds + 21 reps.
    2) Unbroken MU wave: 1, 2, 3, 4, 5, 6, 7, 2, 1, 2, 3, 4 (40 reps total)

    ReplyDelete
  20. Good morning.
    First day following this WOD.
    5'-9", 170#, 20months doing crossfit
    Self-trained, homegym
    God First, Family, Work, Crossfit (in that order)
    I workout in AM, getup at 4:20am when i workout fasted, sometimes take caffeine,some fat and BCAA's. Did my own programming but got tired of doing it, so THANK YOU VERY MUCH BEN. Also just recovered from wrist injury and nasty flu.

    1) 5 secs or so

    2) 145# @20 reps (don't really bench but will start) felt 150-155 doable

    3) DL 295# x2 (need help on technique, my butt keeps rising first before i start the pull)
    240 speed sets

    4) Giant set: 135#, 20# vest for chin-ups

    Metcon: 5 rounds + 5 burpees

    ReplyDelete
  21. Open

    Metcon
    7 Rds + 5 RX

    Muscle Ups
    1,2,3,4,5,6,6,1,2,3,4 (37 total)

    ReplyDelete
    Replies
    1. Thanks for the push during this one, man! Great job!

      Delete
  22. Open.

    1. 6+7 burpees. First 3 rounds 6/6 t2b, then 4/4/4.
    2. Felt some pain in my right shoulder, stopped at minute 5

    ReplyDelete
  23. Regionals
    1. Had to skip. No room in garage and it's -10° here today.
    2. Bench-135lbs. I still suck at bench.
    3.a- worked up to 375lbs. Felt good.
    b.- 265lbs.
    c.- done w/ 225,135&20lbs.
    4. Metcon- 5rds.+21 reps. Burpees felt really slow today. T2B done 6&6 and DU's unbroken.

    ReplyDelete
  24. 1. Skipped due to space and ground conditions outside.
    2. Did MU wave since i need no false grip extra work. Shoulders felt extra tired today. 1-2-1-1-1-0-0-0-0-1 ugh.
    3. a. 435#
    3. b. 305# emom
    3. c. 135# for all, except 14# & b.w. for chinups
    4. 5+12, f'ing t2b. after first round they disappeared and i was in for doubles and singles rest of way. I dunno what to do about these anymore.

    ReplyDelete
  25. Metcon;
    5 rounds + 12 burpees + 7 TTB.
    satisfied.

    Muscle up wave:
    1, 2, 3, 3, 1, 2, 3, 3, 1, 2, 3, 2
    failed at 4 every time.

    ReplyDelete
    Replies
    1. Im giving it a go tonight since I had to take yesterday off. Seeing as I love all three movements in the metcon it will be a joyous moment. Not.

      Delete
  26. been following the open competitor but first time posting.
    Metcon:
    6 rds + 12 burpees
    Muscle up wave
    1,2,2,1,1,2,1,1,1,1

    ReplyDelete
  27. 1. just ran 5 pro shuttles fast as possible.

    2. 20rm bench: 235# for 17

    3. 425# for a heavy double
    7x3 315# for speed

    4. done all at 135#

    4. metcon: 6 rounds+9 burpees
    toes to bar went to shit. i'm a pussy.

    ReplyDelete
  28. Open

    1.) 5 RDS + 24...for being a smaller guy I am terrible at t2b and burpees womp WO PPP

    2.) 1/2/3/4/5/6/7/8/9/3/1/2...51 reps total. I'm at least good at muscle-ups!

    ReplyDelete
  29. Regionals
    1.skipped
    2.205
    3. A 425
    B 315
    C 135
    4 Metcon 7+2

    ReplyDelete
  30. Open 2014
    Metcon : 6rnds + 12 burp + 11t2b
    MU wave : 6 unbroken +4 reps ; then 1-2-3-4-5 unbroken.

    ReplyDelete
  31. Open 2014

    1) 6+12

    2) 5+3 MU then 4+ 2 MU

    ReplyDelete
  32. Open

    1) 5 + burpees
    2) highest was 5

    Got a cold at the minute so rested yesterday. Still feeling a bit like a rats ass. Some training is better than no training though

    ReplyDelete
  33. 1. PLOYOMETRIC
    4.60secs

    2. 20 Rep BENCHMARK
    20RM Bench Press 155 failed on 16 (did a chest session yesterday and still felt tender)

    3. PULL
    A. 331
    B. 7x3 Speed Deads 231
    C. 3 Giant Sets of:
    8 Stiff Leg Deads 133
    8 Bent Over Barbell Rows 133
    8 Weighted Chins (underhand) 22 dumbell between feet
    8 Good Mornings 45 never done before


    4. METCON
    AMRAP 12:
    4 + 48

    ReplyDelete
  34. Open
    1. Metcon: 5 rounds. plus 5 burpees. Ironically, I felt like the DUs "saved" me - I don't say that every day. Overall, not TOO bad, but T2Bs need to improve.
    2. MU progression "with" Coach Carl P! (using one of his old videos). Hoping to catch up to everyone soon.

    Northeast
    5'10"/174/37

    ReplyDelete
  35. Open

    Had to modify today's stuff due to our gym's Paleo Challenge wrap-up and re-test of our Benchmark WOD's...I gave myself 30 PHSPU's for time as my benchmark...pre = 10:30, post = 7:34, so I was pretty pumped about that actually.

    Then we did the 30 minutes EMOM alternating between 12 Burpees to a Target and 15 Cal Row followed immediately by 100 DUs...needless to say I was cramping up by the end and my calves weren't coordinating with my arms very well...good day though, I really like that shitty workout

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

    ReplyDelete
  37. Woops....accidentally posted this under Justin's name...pretty sure he didn't do dubs with a broken foot.

    1: 5:19 was best....I'm slow
    2: 165....this was tough
    3: A: worked to 395....good for me
    B: done at 275...felt a little slow, but still good speed work
    C: done @ 115
    4: AMRAP: 7rnd + 1 TTB= 461....I pushed hard for this. Feel good about it, especially with the hands being hamburger.

    ReplyDelete
    Replies
    1. Unbroken first two rounds...broke to 6+6 TTB till round six, then 4,4,4.....all else unbroken.

      Delete
    2. Nice brotha. I shoulda broke tbt up from the start. I went UB till round 5

      Delete
    3. Thanks man....been working speed on the burpees, and rep schemes getting ready for the open.

      Delete
  38. 1. 5.12 I love this stuff, so much fun. I only played hoops and baseball so this one was pretty fun for me having never played football and done these.

    2. 185 for 17. Pissed I couldn't squeeze out the last 3.

    3A. 425

    3B. 300

    3C. 245, 145, 20# Vest, 135

    4. 5 +3 burpees. Sucked at this one. Been experimenting with my diet and this one came back to bite me. Felt so sluggish. Back to the baseline zone Rx tomorrow. Had some mental errors, too. Shoe came untied twice in the middle of the dubs, started the burpees before the dubs once and got 4 reps in before I realized it. So, whatever, on to the next one.

    ReplyDelete
  39. Open
    1. Groundhog Day - 5 rds + 12
    2. Muscle up wave 1-2-3-4-3-1-2-3-2-1-2-3 = 27 reps

    Shoulders fatigued from 3 days in a row. Much needed rest tomorrow.

    ReplyDelete
  40. Open
    1) 6+14
    2) Failed on round of 7 (finally got that damn 6th round unbroken). reset, did up to 5. 40 total reps

    ReplyDelete
  41. Open Mastes
    1. 6+10 Rx
    2. 1-2-2-1-2-f-1-2-1-1

    ReplyDelete
  42. Did regional work today
    1. Done
    2. 175#
    3. A. 405#
    B. 285#
    C. 185, 115, 15#, did banded GM with purple band
    4. 6 rds +8reps

    ReplyDelete
  43. OPEN

    1) 6 rounds + 12 reps.

    2) 1-2-3-4-5-3-1-2-3-4-4-1 = 33 reps.

    ReplyDelete
  44. 1: 3 rds + 12 scaled to 20 du's. all three are weaknesses for me
    2. 0,0,1,2,1,1,1,1,1,1,2,2

    ReplyDelete
  45. 3) a - 435
    B - 315
    C - all @ 135 for barbell, 14# wall ball between legs for chin ups and cut reps to 4 (lightest thing I had that I could put on my body and I was struggling with it)

    ReplyDelete
  46. open: 4+12 rx ttb slowed me down but I feel better at my DU and Burpees!
    Did c2b
    2.4.6.8.2.4.6.2.4.2.4.2.

    ReplyDelete
  47. Masters 46
    DU's got me today...so frustrating. #2) was a partner WOD for a comp this weekend.
    1. METCON
    AMRAP 12: 4+13 (du's got me)
    12 Burpees
    12 TTB
    40 Double unders

    2,) METCON 11 mins time cap (partner) 7:56
    9,12,15,18,21
    Front Squat # 155
    Burpees

    ReplyDelete
  48. Open
    1) 5 Rounds + 19
    2) 1-2-3-4-4-1-2-3-3-1-2-3 This was the best my MU have felt since being hurt.
    3) Did some rowing intervals with Erok

    ReplyDelete
  49. Open
    1) 4+40 scaled to 20 du's
    2) fell off once on 7, did assisted mu's

    ReplyDelete
  50. Open/Masters 47

    1) 4 rounds + 30 Rx.

    2) 1,2,1,2,2,2,1,2 then stopped as my shoulder told me enough was enough. Very happy to string 2 mu's together that many times.

    Austin McVaugh and I then did 5 rounds of a 300 meter row with a :30 rest between rounds. My times were between 1:01 and 1:04.

    ReplyDelete
  51. Open
    1. 2 rds + 51. As if I didn't suck enough at double unders, had to do them in a blizzard tonight!
    2. Got up to 5,3,2

    ReplyDelete
  52. 1. All in 5 seconds
    2. 20RM bench 195
    3. Deads 435 then speed at 315
    Skipped c to do muscle up work
    4. Metcon 6+ 14

    ReplyDelete
  53. Open:
    1) 5+10
    2) 1,2,3,4,4,1,2,3,3,1,2,1 = 27

    ReplyDelete
  54. Open
    1. 5+24 Rx
    2. Never strung more than 2, failed twice. Wrote all my numbers down but forget it at the box. Oops.

    ReplyDelete
  55. Open/Masters 44:
    1. 4 rounds + 12 burpees
    2. practiced C2bar pullups.

    ReplyDelete
  56. Open:

    1. 7R
    2. 7+5(fell through the rings), then did an unbroken 5 for each of the remaining four minutes

    ReplyDelete
  57. Open:

    WOD Rx: 5 rds + 49reps
    MU: 1-2-3-4-4-1-2-3-3-1-2-3

    Feeling really depleted and in slow motion, looking forward to a rest day.

    ReplyDelete
  58. Been following since September but never posted. Starting now because we need more women's scores. Lets face it, you can't always compare to the men's scores.

    OPEN:
    1. 6Rnds+ 9burpees
    2. Did one every minute. Working on being more efficient.

    ReplyDelete
  59. Great time out in Boston as the voice of the ECC! Was a lot of fun, with awesome people, at a very well-organized and exciting event.

    After hitting a dumbbell version of the individual final from the ECC on Monday morn in the Seaport Hotel before heading home, tonight was my first night back hitting it hard.

    Regionals- After coaching 8PM class, so like 9:30PM start time..
    1.) Estimated distance- 4.86 was worst & 4.74 was best.
    2.) Hit 155, then went for 165 and got it. Think I've got 175-185 in the tank next time.
    3.) Hit 405, and not enough room on the bar to go up. Was happy with this.
    4.) 285 for speed deads- felt smooth and good!
    5.) Done all @135, and 25kb w/ belt for pull-ups

    6.) Metcon- 6+24.. UB T2B & dubs, just slowed on burpees.

    I'm back for good- time to get serious for the Open with it VERY fast approaching.

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

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  61. Regionals work from Monday
    1.155
    2.225
    3. Short of time, skipped and did wod
    4. 27 reps

    ReplyDelete

  62. 2. Worked up to heavy split jerk

    3. PULL
    A. Work up to a heavy double- 455
    B. 7x3 Speed Deads- 315

    C. 3 Giant Sets-155, wanted to move fast, used same bar, started to feel like a metcon


    4. METCON
    AMRAP 12:
    12 Burpees
    12 TTB
    40 Double unders- 5 rounds exactly

    ReplyDelete
  63. Open
    1. 5 rounds + 6 burpees
    2. MU 1,2,2,1,2,3,2,1,2,2,1,2 = 21

    ReplyDelete
  64. Open - made up on 1/29/14
    1) 6+8...my kinda WOD
    No rings at home for MU

    ReplyDelete
  65. Open

    1- 5+24
    Subbed GHDSU for ttb. Still nursing my shoulder a bit

    2 - Skipped

    ReplyDelete
  66. 1) Skipped
    2) 205
    3) A. 455
    B. 315
    C. 135 across
    ran out of time for met con will make up.

    ReplyDelete
    Replies
    1. Been having computer issues....I missed everyone. lol

      Delete
  67. Open

    Started by making up yesterdays snatch work - EMOM 5, 2x#185. felt sharp today. 1 miss

    1) 4 + 42. slow and plodding. both DU's and T2B not as smooth as hoped.

    2) short on time, did 3 max effort sets. 4, 6, 5

    ReplyDelete
  68. Open Program
    1) 5 rds + 15 - t2b got slow quickly, d-u were unbroken, which was nice.
    2) Failed at 6, failed at 4, finished. Tough after t2b.

    ReplyDelete
  69. 2014 Regional & Games:

    Catching up on my posting from this past week. I was out of town at a NCAA convention. All 4 metcons missed were done today (2/2) and yesterday (2/1). Only had time for the metcons.

    Metcon:

    4 + 14. Goal was 6. Pretty disappointed.

    ReplyDelete
  70. Open
    1- 5+12
    2-1,2,3,4,5,5,1,2,3,4,3,1

    ReplyDelete
  71. 1. Metcon: 6 Rds + 12
    2. MU Wave: 1,2,3,4,4,1,2,3,3,1,2,3

    ReplyDelete