Monday, January 6, 2014

Tuesday 1.7.14

Garage gym of Asier Sanchez, CompetitorsWOD follower, in Haroa, Spain.

2014 REGIONAL & GAMES ATHLETES
1.  PLOYOMETRIC 
A.  6x6 Skater Hops for distance (3/side)
B.  Broad Jump - work up to a 1RM

2.  20 Rep BENCHMARK
20 Meter Yoke Carry for max load.

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
3 RFT:
75 Double Unders
50 Air Squats
25 Cals on Rower


2014 OPEN ATHLETES
1.  METCON
3 RFT:
75 Double Unders
50 Air Squats
25 Cals on Rower

2.  Skills
10x1 Jerk Grip OHS w/5 second Pause at the bottom.

104 comments:

  1. Love the look of that gym Asier!!

    ReplyDelete
  2. 1) Didn't measure but did both.

    2) Pull
    A) Heavy Double 440
    B) 7×3 @ 308
    C) Stiff Deads 200
    Bent over Rows 200
    Chins Bodyweight
    Good mornings 135

    3) Metcon: 11:03

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  3. Metcon - 12:04
    Ohs - done with 45lbs

    ReplyDelete
  4. METCON
    9:22 RX
    Went to hard on first round, did first round in 2:30, then slowed down alot toward 3rd round

    1st round - double Unders and squats unbroken , row done in 1 min


    2nd round - double Unders 45,15,15
    Squats - 25,15,10

    3rd round
    Double Unders, broke 5 times
    Squats - 20,10,15,5 (2-3 second breaks)


    Overhead squat
    Worked up to 205lbs successfully, then failed on 225lbs as I came up from the 5 second pause.

    Body weight - 167lbs.

    ReplyDelete
    Replies
    1. Why you doing Open wod now J?

      Delete
    2. Taking on less volume this week as my body is feeling it from last week.

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    3. Got it.
      Well you are doing very well!!
      Keep it up!!

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    4. Man you were bookin' on the metcon!

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    5. Thanks Austin, this workout was definitely favorable to me. I could not walk for about a minute after. Feeling more fit than I ever have. Can't wait to make it to Regionals again , it's going to be a big year !

      Delete
  5. Regionals.

    1) a) done
    B) done. About 8'
    2) at 418#. Loaded weight on a bar and walked 10m out and back. Probably could have gone heavier with an actual yoke but was good to get the stimulus.
    3a) 430
    3b) done at 302
    3c) done. Stiff leg deads at 198; rows at 154; chin-ups at 22; and good mornings at 154.
    4) 9.55. Double unders unbroken. Legs were on fire during the squats.

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  6. Open today:

    1) 11:13

    2) worked up to 265 lb (+10lb OH squat PR)

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  7. 1. PLOYOMETRIC
    A. No measure, just went for explosiveness.
    B. No measure, tried to explode but stick landing.

    2. Yolk + 360#

    3. PULL
    A. 365#
    B. 255#
    C. 3 Giant Sets of:
    8 Stiff Leg Deads 185#
    8 Bent Over Barbell Rows 135#
    8 Weighted Chins (underhand) 20# vest
    8 Good Mornings 135# (Still a little of an odd movement for me)

    4. METCON
    13:25 Legs blew up after 1st round

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  8. Open
    1. 14:33
    2. Not Complete

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  9. 1. “Escape from Wonderland” – 10:20 Rx
    2. 10×1 Jerk Grip OHS Pause Squats (5s)
    55-65-75-85-95-105-115-125-135-135(f)

    … winner of the “reads easier than it is” award – humbling.

    ReplyDelete
  10. Open:
    METCON - 12:33, 1st rd went pretty smooth at about 3:20... after that moving from rower to du was challenging. I'm great on du, but i'm not great on du when my legs and a$$ is smoking. Had to really concentrate on getting enough height.. was tripping up about every 10-12.
    OHS - #121 across... I did better than expected on this, and was complimented on my hip mobility during, so there's that :)

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  11. Should the jerk grip overhead squats be done from the rack or from the ground?

    ReplyDelete
    Replies
    1. I took it from the ground, jerked it up, and then began my squat...

      Delete
  12. 1.-2. not
    3. heavy double 425
    7*3 reps @295 on the minute
    4. 10:10
    5. did the OHS jerk grip with 25lbs bar! I will introduce this in my warmUp! need some mob
    6. C2B max reps 25-15-10 3min rest between sets

    ReplyDelete
  13. Master open:
    17:06 rx
    85, 95, 95f, 85, 90, 90, 90, 90, 90, 90

    ReplyDelete
  14. Open

    1. 19:22
    2. 65, 75, 85, 95, 105, 115, 125, 135, 155, 185

    ReplyDelete
  15. Open:
    1) 18:09 RX, managed to break my rope in round two!!! Disappointed - air squats were my weakest link.
    2) 65-95-95-95-115-115-135(F)-135-135-135

    ReplyDelete
  16. Regionals
    1. Plyo Jumps: Didn't measure. 1RM Broad Jump: 8"1'
    2. No yoke in my garage so skipped.
    3. Heavy Double: 365lbs
    7x3: 255lbs
    4. Stiff Leg Deads: 225lbs
    Bent Over Row:135lbs
    Just did strict pullups
    Good Mornings: 135lbs
    5. Metcon: 11:58. Felt like I was moving fast. Probably too many breaks on the squats. Legs were on FIRE.

    ReplyDelete
  17. 1a&b- done but did not measure
    2. yolk +270
    3. a.305#
    b. 215#
    c. doing later - jumped into class for WOD
    4 10:03

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  18. Open:
    9:10.... Had sub 9 in my sights but the last set of squats and row stole my soul. OHS will be done tonight

    ReplyDelete
  19. Open:
    12:55. squats were the most taxing for me. had to break up the double unders in the second and third rouns too.

    OHS, jerk grip:
    40kg-50-60-70-80-90(f jerk)-90(f jerk)-80-80-80

    guess the ohs were more taxing on the shoulders than i expected...couldn't get that jerk on 90. got hungry toward the end of the workout.

    ReplyDelete
    Replies
    1. did the ohs in oly shoes, from rack, unbelted.

      Delete
  20. Open

    1. 13:31 Substituted 25 burpees for the 25 calorie row each round. I'm a little disappointed in the time considering I finished the first round in 3:30?!? My DUs were a disaster in the last round.
    2. OHS w 5 sec hold (jerk grip): 65#, 65, 75, 75, 85, 85, 95, 95, 95, 95

    Northeast
    5'10"/174/37

    ReplyDelete
  21. 1. Done but didn't measure skater hops. 8'2" broad jump.
    2. No yolk
    3. Skipped dead lifts because my posterior chain is still fried from last week.

    Used 135 for all the accessory stuff because of my back.

    4. 12:20 rx. Took too long on the air squats. Legs felt like they were going to spontaneously combust.

    ReplyDelete
  22. Sorry guys, the 8 degree garage temp got to me. Def didn't give it my all today. Even brought bar inside to warm it up so my grip didn't freeze.
    1. skipped / kinda incorporated into a crappy warmup
    2. 435# w/bar on back. About 15m in garage with a turnaround. Want to try a yolk sometime.
    3a. 435#
    3b. 305#
    3c. 225# 135# bodyweight 135#
    4. 11:35 with 25cal on AirDyne

    ReplyDelete
  23. I have been following for about a month now, I figure with the open on the horizon I'd start to post my scores/times. Glad to join you all

    Plyos:
    6x6- roughly 6-7'
    Broad jump max 8'11.5"

    20 M Yoke: 400# in weight not sure the yoke weight somewhere between 70-100#( could of gone a little heavier)

    Pulls
    A: 550x2
    B: 385@7x3

    C, and Metcon I will complete this PM.

    Looking to make another run to Regionals and better than 35th last year!

    ReplyDelete
    Replies
    1. 3 Giant Sets
      8 SLDL 275
      8 Bent Row 155,185,205
      8 Wtd Chins 53,45,45
      8 Good Morns 135

      Metcon

      9ish
      no clock in the gym I was at went off phone time, used a manual treadmill for the calorie portion. AFAP for 20 sec

      Delete
  24. Open
    1)13:24 Dubs weren't fantastic but getting better under fatigue. Those air squats are what really got me.

    ReplyDelete
  25. Open
    1) 9:49 - Broke the DUs a few more times than I would have liked. Squats were really quick.
    2) 65, 75, 95, 115, 135, 145, 155, 165, then had to stop to train a member. Great mobility work - I actually fell over at first with 65, so I kept it light and worked up. Got way better.

    ReplyDelete
  26. 1. skater jumps done
    2. broad jump: 9'(pr is 10'2)
    3. yoke carry: 640# with a rogue yoke
    4. 2 rep: 405#,
    7x3: 315# workin on strong back
    5. metcon: 9:22 (dubs slowed me down)

    ReplyDelete
    Replies
    1. did bar work with 135 and just strict pause chins

      Delete
    2. "dubs slowed me down" lol, still hella fast bro.

      Delete
  27. Open/Mssters 47

    1) 13:38

    2) PVC-11 lb bar and did some wall squats.

    Also worked on jerk technique.

    ReplyDelete
  28. Open
    1. 12:55 Rx
    2. 75-80-85-90-95-100-110-115-125-133

    ReplyDelete
  29. Open
    1. 14:18 RX
    2. 85# across 10 sets

    ReplyDelete
  30. 1. Skaters done, not sure on distance. Over 6 each attempt as we were going over a mat. Broad jump was 10' 2.5", which is a 1.5" PR.

    2. Gym was super busy, so we had to do this at the end when it cleared up. No yoke, so we but 225 on a bar and loaded 2 70lb Kb's. Pretty radical, not a max, but were limited on time.

    3. 405 for the double, 285 for the triples.
    Stiff Leg Deads - 255
    Bent Over Rows - 155
    Chins - 20# Vest
    GM - 135
    ^I felt so jacked after that, not gonna lie.

    4. 12:54. Rx.

    ReplyDelete
  31. 1. PLOYOMETRIC
    A. 6x6 Skater Hops for distance (3/side)
    B. Broad Jump - work up to a 1RM- done, no way to measure

    3. PULL
    A. Work up to a heavy double, not max-405 felt plenty heavy today lol
    B. 7x3 Speed Deads across at 70% of a- 275
    C. 3 Giant Sets of:
    8 Stiff Leg Deads
    8 Bent Over Barbell Rows
    8 Weighted Chins (underhand)
    8 Good Mornings- 135 for barbell movements, had to skip chins, my elbows are on fire.

    4. METCON-10:19

    ReplyDelete
  32. Open:
    1. 11:24
    2.worked up from 15#-165#

    ReplyDelete
  33. Open/Masters 43

    1) Metcon: 13:02, still the DU's dragging me down
    2) OHS with pause using jerk grip: 95, 105, 115, 125, 135, 140, 145, 150, 155 (fail), 150

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

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  35. OPEN

    1) 12:19 rx
    Felt awful. No torque and couldn't breathe.
    Got to kill that cold ASAP. Going to sleep now.

    ReplyDelete
  36. Broad Jump
    8'6" (pr is 9')

    Yoke Carry
    585#
    Stopped because back is still roasted from last week.

    Metcon
    3 RFT
    Time = 13:29

    ReplyDelete
    Replies
    1. First time using Rogue Yoke. Pretty awesome piece of equipment. Thanks Alden Anderson and Dex Hopkins

      Delete
  37. Open + PULL
    1) metcon: 10:16. DUs unbroken. Too slow on rower.
    2) 10x1 JGOHS: used empty bar. Wasn't pretty.
    3) a) 405 x 2
    B) 7x3 speed deads at 285.
    C) used 135# for barbell stuff. Used 35# db for chin-ups

    ReplyDelete
  38. What's up everyone? Been following for a couple months but I'm going to start posting sense I enjoy following everyone else on here.
    1)complete
    2) 9ft need to drop 10 lbs gravity was strong today.
    3) 500 on an axel bar
    4) 455
    5) 7x3 @315
    5b) 165 across 1 1/4 pd chin up
    6)11:18 RX posterior chain smoke city

    ReplyDelete
  39. Open

    1) 14:31 - I dream of the day when DUs no longer drain my soul.

    2) 95, 125, 145, 165, 185 (fail), 165, 185 (fail), 185 (fail), 185 (fail). Mobility felt fine. But each time I tried this at 185 I slowly fell forward when coming out of the hole. It was a very subtle balance issue I just wasn't able to overcome today.

    ReplyDelete
  40. 1st day back from cruise. Out of shape!! Managed to get in some bodyweight wods but not the same volume. Plus all the obscene eating and drinking didn't help. Time to buckle down.

    3RFT
    75 DU, 50 squats, 25 cal row (burpees)

    16:13

    10x2 jerk grip OHS w 5 sec pause at bottom
    45,65,75,95,105,115,125,135,145,155
    Almost failed 2nd rep of 155, elbows got soft.

    Feels good to be posting again. Did anyone miss me? :)

    ReplyDelete
    Replies
    1. Thanks brotha. I managed I catch a head and chest cold while on he cruise, so breathing was a real chore today. Disappointed in my time today but looking forward to ramping up for the Open!

      Delete
  41. Open
    1) 10:13 Rx
    2) worked up from 15#-135#

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

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  43. 1. Plyos
    Skaters - 6' 7"
    Broad Jump 9' 4"

    2. Yolk - 360

    3. Pull
    A) Heavy Double 385
    B) 7×3 270
    C) Stiff Deads 205
    Bent over Rows 150
    Chins 20# vest
    Good mornings 135

    4. Metcon: 12.43 Double unders where a shit show

    ReplyDelete
  44. Open
    1) 10:24.
    2) Just used 45# bar and focused on position. some impressive numbers on this from others though, I found it difficult with just the bar

    ReplyDelete
  45. Open: 14:46 scaled to 36 du and even that was a struggle. Def a huge weakness. Did air squats to a 16" box and had zero knee pain so real happy about that.
    10/1 c&j ohs: 85# for all ten and felt pretty solid on a very awkward movement

    ReplyDelete
  46. Open:
    1. 12:20 Rx Just kept a steady pace. Felt good!
    2. 45,75,85,95,105,115,125,135,145,155

    ReplyDelete
  47. Open
    1) 14:00 Rx
    2) worked up to 35#, coming off of a month off rest from a shoulder injury

    First time following the comp WOD, looking forward to many more this season!

    ReplyDelete
  48. Open
    1) 14:00 Rx
    2) worked up to 35#, coming off of a month off rest from a shoulder injury

    First time following the comp WOD, looking forward to many more this season!

    ReplyDelete
  49. 2014 Regional & Games:

    1. Plyo:
    A. Done
    B. Done (5 Attempts)

    2. Skipped, no yoke.

    3. Pull:
    A. 405#
    B. 315#

    4. 12:54. Subbed row for stationary bike.

    ReplyDelete
    Replies
    1. 3. Pull: forgot C
      C. Stiff: 165#
      Row: 135#
      Weighted Chins: 15#
      GM: 105#

      Delete
  50. Open

    1.) 11:14...damn air squats

    ReplyDelete
  51. Yoke + 420#
    DL= 415
    Speed DL @ 295
    Metcon- 12:08

    ReplyDelete
  52. Open
    1 used as warm up 10:49
    Made up from yesterday
    2. 7x2otm sq snatch 205# (real happy)
    3. Hspu snatch wod 9:47

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

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  54. 5' 6" 165 Southeast

    Backed off a little today, lower back is still on fire.

    1) Plyo - Done
    2) Yoke @405
    3) 2RM DL @405
    4) 7x3 DL @295
    5) 3 Giant Sets:
    Stiff DLs @185
    Bent over Rows @135
    Chin Ups w/20# KB
    Good Mornings @135
    6) WOD Rx - 11:36

    ReplyDelete
  55. Open
    1. 11:55
    2. I can't even do a jerk grip OHS with a PVC. Pretty amazed at the some of the numbers people were able to put up. Subbed regular OHS with 5 sec pause.
    95-135-155-165-185-205-215-225-235-245f

    ReplyDelete
  56. Regionals

    1: done....got 9'4" at the best...not bad for me.

    2: No yoke....at the other gym

    3: Worked to 385...felt smooth...did the giant sets all at 115 for speed, and form work

    4: 10:03 RX....was super tired. I'm a plumber, and we had record breaking freezing temps and no one preps for freezes here in Austin. I worked a 13hr day from 0330. Not the best afternoon training cycle.

    ReplyDelete
  57. Open:

    Metcon 10:26

    Then joined class and did the WOD.

    ReplyDelete
  58. Open
    1. 13:26 RX
    2. 65-65-65
    70 x 7 rounds

    ReplyDelete
  59. Open
    Metcon: 10:07

    2. Shoulder not quite ready for heavy jerks or ohs yet. Although I'm happy with the progress its making. No aggravation this morning after all those snatches and hspu's yesterday

    ReplyDelete
  60. Regionals

    1a. Plyo Jumps: Done! Jumped and stopped on one fot 1 sec before I continued the next jump.

    1b: 8"7. Far from PR. Not happy about this.

    2. We have no Yoke but we built something simmular with a Fat Bar, Kettlebells, Straps and tested It. More for fun :-)

    3. Heavy Double: 397lbs
    7x3: 287lbs
    4. Stiff Leg Deads: 200lbs
    Bent Over Row:135lbs
    Good Mornings: 100lbs

    5. Metcon: 12 minutes something. First time doing air squats for like 6-7 months and I can feel it today :-) DU`s went very smooth, air squats went slow. The journey to re-gain the strength in my knee is on the right path and i´m very happy with my results so far.

    Lower back still feels sore

    ReplyDelete
  61. 1. A. 6x6 Skater Hops for distance (3/side) - Done
    B. Broad Jump - 8'1"

    2. 20 Meter Yoke Carry for max load - Had to skip, class was using turf

    3. PULL
    A. Work up to a heavy double, not max - 265# using men's bars, deadlifts are coming!
    B. 7x3 Speed Deads across at 70% of "A" - 185#, felt easy and fast
    C. 3 Giant Sets of:
    Had to skip :(

    4. METCON
    Time: 12:17min
    Was a lot easier than I was thinking it would be

    ReplyDelete
  62. Open: garage was freezing here in NJ yesterday so i just did the wod and left.

    1. 11:31 - 25kb swings in place of row.

    ReplyDelete
  63. 1. A)done
    B) 9'1" - not a PR
    2. No yoke, did 100lb DB Farmer walks, roughly 40m but didn't measure
    3. A) worked up to 305, staying safe til I feel 100% this felt fine
    B) 215 nice and explosive. Only rested 45 secs on these
    C) Stiff Leg Deads: 165lbs
    Bent Over Row:135lbs
    Good Mornings: 95lbs

    Had to leave for work and came back to do the conditioning a few hours later but it didn't work out.

    4) Different group was using the rowers, also no jump rope because I switched cars with the fiance and didn't grab my bag. So I did the main site workout with the evening group.

    Three rounds for time of:
    10 Strict handstand push-ups
    15 Strict ring dips
    20 Strict push-ups
    45 Strict pull-ups

    45:01 Rx. We have limited pullup stations and there was some sharing which slowed me down a bit. But maybe it was the rest that I needed to keep moving? Never got stuck. HSPU, ring dips, and pushups I broke up into halves. Pullups were a huge challenge after the 1st round. Sets of 2-4 depending on grip selection. Alternated grip every set. Very fun and I need to work strict more. Definitely adding some extra reps into my warmup

    ReplyDelete
    Replies
    1. Weighted chins at 15# , forgot to post that part

      Delete
  64. 1. PLOYOMETRIC
    A. 33ft 4"
    B. 7 ft 3.5"

    2. make-shift yolk with a bar, plates, chains and kbs - 300#

    3. PULL
    A. 295
    B. 225
    C. 3 Giant Sets of:
    8 Stiff Leg Deads @ 135
    8 Bent Over Barbell Rows @ 75
    8 Weighted Chins (underhand) @ 15
    8 Good Mornings @ 85

    4. METCON 12:34

    ReplyDelete
  65. Open
    1) 10:54 - had to do this at home so subbed 75# SDHP for row.
    2) read this wrong and did 10x2 with 3 sec pause. 45/65/75/75/95/95/105/115/115/135

    ReplyDelete
  66. Open Program
    1) 12:39 - air squats sucked but d-u's felt smooth.
    2) Mostly 80-95 lbs. Really kept grip narrow, which forced me to keep weight low.

    ReplyDelete
  67. 11:04 RX. DU's felt solid, last row a bit tired, last set of squats too many breaks.

    ReplyDelete
  68. Open
    1- 13:45
    2- 135,155,175,185,185,195,205,215,225(f),225(f)

    ReplyDelete
  69. Open
    1. 12:54
    2. 45, 55, 65, 75, 85, 95, 105, 105, 95, 95

    ReplyDelete
  70. Open
    1. Metcon: 15:30 Rx
    2. Did Giant set prescribed by Regionals

    ReplyDelete
  71. Masters Open
    a) Metcon: 14:19 DIED from this cold that I have had for over 2 weeks
    b) 10x1 105....went up to 125 for 1RM

    ReplyDelete
  72. Open

    1) Metcon: 12:50 - happy with the DU's, a couple sets in the 30's and one that was over 50.

    Spent time working on C2B and T2B

    ReplyDelete
  73. A1) check
    A2) 8'8"
    B) 435x2, 315x7x3
    C) used 135 for all movements
    D) 500 yoke carry. took 600lb 15m. so close!
    E) metcon - didn't time. did this in 8# titin weight vest. tough.

    ReplyDelete
  74. Open
    1. 9:55
    2. Not ready for this; did Squat therapy instead.

    ReplyDelete