Thursday, February 27, 2014

Friday 2.28.14

Max Isaak

2014 REGIONAL & GAMES ATHLETES
1.  Metcon
"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55

2.  EMOMx10

Odd:  6 Front Squats, you choose weight
Even:  Peg Board - if you don't have a peg board do 1 L-Rope Climb

3.  Rowing/Core
10 rounds of:  250m Row, :30 second rest between sets

2014 OPEN ATHLETES
Metcon
"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55
We did this workout on October 11, 2013.  Compare scores here.

146 comments:

  1. Replies
    1. Happy you worked those DU's Wednesday Dex!
      Good luck everyone.

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    2. Seriously came close to throwing up.

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  2. Good luck to all of you. I've been injured and not following the programming but I still follow you guys almost every day.

    You've put in the work. You are ready. Now it's time to have some fun!

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  3. BEN and ATHLETES, thoughts on doing clean and jerks after reaching fatigue from snatching ? I feel as if some of us may be faster cycling clean and jerks after all the intervals we did on this plan.


    Thoughts

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    Replies
    1. In 2011, I did all snatch the first time I and was 6rds +44, on my redo I mixed in clean and jerks(not as fast, but saved the shoulders a bit) I made it into 7 rds.
      This year, I plan to hit snatch for first 2-3 rds and then mix in clean and jerk.
      With that being said.....Everyone has a plan until they are punched in the face!
      Good Luck!

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    2. Bro, snatch all the way. You can nail this.

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    3. I`ll try 1 round of snatches, 1 round of c&j etc. Just to keep going and dont stop.

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  4. Open:
    1st attempt at 14.1
    266, Set a personal goal of 300 (6 rd + 30 du)... 4 freakin snatches from 6 rds! Going to try again Sun or Mon. Good luck to all, let's kill it!!

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    Replies
    1. Nice work Josh, you were even closer than me! Quick question - did you consider switching to C&Js? I had to break my 4th round of snatches into 5-5-5 and I'm thinking that I should be able to easily do 8-7 of C&Js?

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    2. Thanks Jon!! I didn't even know about the switch til after... i'm going to play around with it tomorrow, but I think i'll keep it snatch the whole way. I did switch to hook grip on the 3rd rd and that seemed to help a bit.

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    3. Josh, great job! I wish I had you here this morning to push me. I am going to hit it again tomorrow. Maybe, I can Skype you in...

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    4. Def missing my head-to-head partner out here!

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  5. That did not go as planned! This is the workout that kept me out of regionals in 2011 and it's still a goat!

    6 rnds (unofficial). 2011 score was 6+26DUs.

    My advice is to alternate c&j and snatch from the get-go before you fatigue. 5 snatch, 8 c&j, 3 snatch. Something like that each round. Most of us will not be successful trying to hit each rnd unbroken with the barbell, so be careful with large sets. Watch the clock and pace yourself. Both those athletes came out of the gate calm and collected (as most games athletes do), not like a bay outta hell.

    Good luck everyone!

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  6. First attempt 14.1

    338 reps. All muscle snatches. 3 first rounds unbroken. Will do It again on Monday. Goal is to make 8 rounds.
    Pretty satisfied with my score

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  7. Absolutely terrible showing today, not sure if it's still adjusting to the time zone change or nutrition or what....

    First Attempt - 303

    Form was flawless. I power snatched ALL the reps not realizing we could do Clean and Jerk. This was my own fault for not watching the standard video.

    My cycling positions felt smooth. Double Unders were good. My legs tired alot though from catching the bar to low and using to much legs to stand it up.

    I will DEFINITELY be alternating Snatch and Clean and Jerk next attempt. I have no doubt that I will break 350+ this sunday with adding in some clean. Going to recover/rest properly till then.

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  8. If I don't have standard size plates (I have smaller ones), can I put something under the barbell like the tip Ben gave for 13.1?

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  10. Open
    314.
    1 rep from 7 rounds. all powersnatches..not sure clean jerking would make a difference. snatches are quicker imo. did first 2 rounds unbroken, then split into 5's.

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  11. Open.

    6+22 double unders /292 reps.
    Went unbroken first 2 rounds with musclesnatches. Then to 9/6 power snatches for 2 rounds. Last rounds 5/5/5. All double unders unbroken. Rested to much last rounds of snatches. Want 7 rounds on monday!

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  12. Open
    6 rounds even (270 reps). All power snatches (didn't know we could do anything here). 3 rounds unbroken, 3 - 10+5.

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  13. 1. Metcon
    275; forearms fell apart not to happy but after reflecting this time last year I completed about 20 double unders in 4 mins on the wallball doubleunder workout so gotta keep things in prospective. Will try again I want 300s and can do it
    2. EMOMx10
    Odd: 6 Front Squats @ 185#
    Even: L-Rope Climb; ouch forearms
    3. Rowing/Core
    All sets mid 50's. This was just mean, forearms literally locked up

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  14. Open
    5 rounds, plus 30 DUs & 3 snatches (258 reps). My goal was 270 reps. I started off at (what felt like) a comfortable pace. Finished the first round in 1:03 and first 3 rounds in 4:38. I continued to fall off from there which was the disappointing part - I clearly had 270 within reach. I tripped up on the DUs one too many times, but I may mix in C&Js for rounds 4-6 if everyone has better luck with that approach. Good luck everyone!

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    Replies
    1. Good job today Jon, my goal is just 5 rounds, as my DU's are awful! I will try the C+J mix as well, thanks for the input!

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  15. my first attempt 11.1
    total reps : 311reps

    my goal is 345reps!!!

    I will try again on monday!

    good luck every one

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  16. Open
    300 reps. I'm happy with this. My double unders stayed together the whole time!

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  17. 1: 359 reps...all unbroken except last round of dubs....fuck fuck FUCK! That killed my 8 rounds score! I'm unhappy about speed of snatches....but we'll see how the score stacks.

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    Replies
    1. Don't be so hard on yourself! That is an amazing score. I am sure you busted your ass for that!

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  18. Open
    308. Plan on mixing in clean and jerks on Monday when grip starts to go. Great job to everyone so far and good luck!

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  19. Open/Masters:

    283. Eh. Not too happy. I started alternating snatches and Clean and jerks in round 3. Last round was all clean and jerks. Grip was SMOKED. Doubles were too broken last two rounds. No misses. Just couldn't hold the rope.

    I will re-do Monday. 300+ is there. I just have to go get it.

    Good luck everyone.

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    Replies
    1. Even less happy. Just realized my score was 281. Bummer.

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    2. Definitely do it again. Especially since you were on the dubs. I know you can hit 300+.

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    3. No doubt you'll be in the 300+ club Monday!

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    4. Bro, take a 35# bar, it will help. And go for snatches all the way.

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    5. Greg, funny you should say that because I did in fact use a 35 lbs bar! It felt dainty....

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    6. That thought crossed my mind too, use a skinnier bar. But it felt too much like cheating! Hah :) I may give that a try although it was my lungs and dubs that gave me trouble.

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  20. Hello everyone.
    Did 14.1 attempt this morning. Have a rotator's cuff's injury (problem with internal rotation - snatch not my favorite movement these days:)) and didn't realize that it is possible to switch to c&j.
    So finished 6rnds + 8 DUs.
    Next time I'm going to mix snatches with jerks at something like 7+8 each round. So hope to complete 7+ rounds.

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  21. 349 for the first go round. Been really weak from being sick the last two days so I'm pretty fired up over the score. Hopefully I'll have more gas Monday!

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  22. Masters 47.
    305. Pacing, thinking, trying. Not really doing. Goal is 333) I like this figure)))

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    Replies
    1. Great job Vadim. I am sure you get your goal.

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  23. 315...good test for me, I learned what not to do now for next time

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  24. Open; Masters
    14.1: 305, My goal was 300, so I am please with this. I took the advice and mixed snatches with C&J. Actually, the C&J was more of a clean grip snatch. It helped both grip and shoulders. One and Done baby! (that is my moto this year)

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    Replies
    1. Nice job Victor! I wish I would have reached my goal so I didn't have to do it again. Haha!

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    2. Hahaha - me too. Nice work Victor!

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  25. Hitting this in a few hours. just found and watched my video from 2011. 5 rounds and 21 double unders. tripped up on the double unders 3 times on every single round ha. thinking 300 should be in reach now.

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  26. Open
    291 first try
    Hope 300 monday !

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  27. Happy Open Season to all of the athletes. I have been "lurking" on this blog since July and just now worked up the confidence to post. This blog has really helped with my performance and goals and i can't thank Ben and all of you for helping me achieve that. You guys offer great advice in which I hold to a high standard. Great job to all of you on the first Open workout.

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  28. Nice scores so far, great job to all of you! I had the opportunity to shoot a new CrossFit related video for BSN with Camille Leblanc-Bazinet on Wednesday so I decided to follow her programming for the day (couldn't pass up on the opportunity). I'm back on schedule today and plan on doing the open workout this evening.

    Regionals:
    EMOM
    Front Squats-135# (Worked on great technique here, instead of load)
    Rope Climbs - Done

    Will do Open 14.1 and Row this evening.

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  30. Masters 40-44
    347Reps
    Going to do it again, still cant make a fist

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    Replies
    1. Did Snatch rd 1 and C&J rest of Way. I felt that the C&J helped me pace it

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    2. Hey Justin, leave some reps for us older guys! You can't be hogging them all.
      Haha! Great job! Seriously though...

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    3. Thanks mike been following you and victors progress. Best of luck Goal is to make it to 200 qualifier. After that well see. Best of luck to everyone.

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  31. All right! First of, would like to thank Mark, for taking the time to put the built by Bergeron board. I know I appreciate it.

    14.1 du's are my biggest goat. So I was happy to see them come out in first wod. It can only go up from here.

    Score: 263. Did single, double all the way with quite a few misses. Did muscle snatches all the way unbroken. I chose not to use hook grip. I think that was a good decision. Saved my grip. May be different for you guys. Redoing it Monday, going for 300.

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    Replies
    1. Steeve, that is an awesome score considering you did single, double. I know how exhausting that is! You are one, fit beast! Good luck on getting the 300; your confidence must be brimming.

      Delete
  32. Here's the updates leaderboard :
    https://games.crossfit.com/lboards/result?id=307112

    ReplyDelete
    Replies
    1. Michael Johnson, I couldn't find a way to add you brother. You are the 7th name down, and the leaderboard function only shows the first 5 names. Sorry man! If you can find a way, let me know or copy and edit the one I made then share. Same for anyone else that I didn't include!

      Getting nervous as my time for 14.1 is approaching! Great job y'all!

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    2. is there any way to be added? jared shaw - south east

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    3. Mark, I will play with it. Thanks for setting it up and trying to get me on there. I really appreciate it.

      To think, my mother thought that Michael was a unique name in 1970. For most of my life, I have literally had the most common name in the United States.

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    4. Thanks for setting this up Mark!

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    5. Found a way to add yourselves to the board:

      1. Click "copy leaderboard and edit" up in the right corner
      2. Login if needed to games.crossfit.com
      3. Click "Always include athlete" -> Type your name in athlete name -> add
      4. Name the leaderboard "Built By Bergeron - Male" -> Create leaderboard.
      Dont know if there is another way to do it..

      https://games.crossfit.com/lboards/result?id=310862

      Delete
  33. Open Masters
    253 Rx (+28 PR from 10/11)

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  34. Open 14.1: 310.
    That is a PR from October. I only was able to get 4 rounds in October and today I got 6+10 snatches. Very happy but will redo l left some time that I could have used better. Let me know if anyone figures out how to get added to our Comp board.

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    Replies
    1. Think I already added you...

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    2. I just cheeked and I wasn't on there but its ok. I will still be able to see everyone. Thanks for trying.

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    3. I'd you go to the last page? You'd be toward the end, it's by alphabetical last name.

      Delete
  35. Open:

    1. 14.1 = 311 Reps.
    Pretty confident in my score, Thats what I have on this workout. Heres my opinion... I did this workout about 3 weeks ago and power snatched the whole time and did significantly worse than today. Today I Cleaned and Jerked the whole entire time! I'm a small athlete (5'9'' , 140lbs) so this made more sense to me. I was able to keep moving, where as last time I had to stare at the bar a little bit. C+J is definitely a little slower, but if your'e a small guy like myself I recommend at least throwing a few in here and there to stay moving. If you are a bigger, more powerful athlete, I would stick to muscle/power snatch just because its a bit faster. Again, this is just my opinion. Hope I can help a few of you guys out! Good job everyone so far!

    2. Little Gymnastics/strength work.
    EMOM x 10 in a 20# Vest
    Odd: 10 Strict Pullups
    Even: 10 strict push ups

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  36. South Central Region:
    Brady Cummins (BW152)
    14.1: 288 REPS

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  37. 14.1:
    318 reps. 7rds. + 3 DU'S. Super stoked about this. Goal was 7 rds.
    Will do the rest later!

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    Replies
    1. Nice work! Before I tweaked my hips/back I was always trying to catch you. You have continued to improve but I am hoping for 6 rounds! Everyone is doing great, I am getting after this one tonight

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  38. Open/Masters (43)
    307 Reps for first try...

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  39. 14.1 328 reps ... Last time we did it in the compwod programming i did 315.

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  40. 327. Improved by 23 reps from October.

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  41. 285. Wanted 300 but tripped up on DUs too many times. And I definitely lean towards c&j, especially when I'm fatigued so I'll adjust my strategy next time.

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  42. 314. Will definitely get more Monday. Did this at the Arnold expo and had a judge malfunction in the middle (he didn't know clean and Jerk were allowed)... Goal is 350

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  43. 274. Foot was bothering me, will definitely blow that score out of the water monday. Doubles were just not there today.

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    Replies
    1. Addendum, 304. Don't ask me to do math seconds after an open wod.

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  44. 359. Not happy with this. Redoing it.

    EMOM and row to be done later.

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  45. 322 ... Was on pace for 8 rounds but on my 6th round my hand slipped of the bar and landed flat on my back. Didn't hurt myself but lost all focus. Got it on video it's pretty funny to watch actually. Redoing it on Monday!

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  46. 352
    Urghhh
    Wanted at least 8. Probably do it again

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    Replies
    1. You and me both. Left too much in the tank

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    2. You guys will crush this on 2nd attempt. Time to pull the dick out of the dirt and put it in those dubs.

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    3. I agree, we are destroying this one boys. No messing around anymore. #mentaltoughness

      Emom done at 225 and L rope climbs

      Rowing done - 13 ish

      Delete
  47. 14.1 - 307. my goal was at least 300 so i'm pretty happy with that. didn't actually feel that great doing this. would love to finish that 7th round and get back on the double unders. definitely got it in me.

    on a shitty note 2 things went horribly wrong. my rope broke and couldn't be fixed so i had to use a different rope. even worse was my camera stopped recording with about 3 mins left. my brother noticed and got the rest on his phone but now it's 2 different files. Anyone have any suggestions there? i kno it's gunna get ripped apart on the games website.

    crazy times ha

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  48. Open14.1
    358
    3 Reps off my PR from 2011 but I'm pretty sure I'll take it this year. Haven't posted in a while because I've been super busy but I have been following open athletes to a T and hopefully it leads to a successful open season. Good luck to you guys and Thanks Coach B for the amazing programming.

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  49. OPEN
    14.1 - 319 Rx (19 Rep PR from October)

    ... felt great DU unbroken, snatches went well, gave it my all - mentally told myself I'm "trained for this."
    ... Thanks Ben for getting this team so well prepared.

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    Replies
    1. great job Chris, you are trained for this

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  50. Open/Masters 43

    225,
    I wanted 5 rounds and that's what I got, but will now go for 6 next time. DU's are my goat. Not good setting either as I got to the box late from work, just as the last wave was starting as I came thru the door and had only enough time to change my shoes for the workout, no warmup whatsoever, so that alone should give me another round I figure. Also will do more snatches next time, as I slowed way too much switching early to C and J.

    Amazing to see all the 300's up here. Strong athletes!

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  51. Open/Masters 48

    264 Rx. Will probably re-do but fairly happy with this

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  52. Open
    14.1- 304 reps. Hopefully better next time.

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  53. Open
    1) 6 rds + 12 DU's = 282 reps. Shooting for 300 reps on Sunday. I just have to get back to the DU with a little more time left. Overall I am happy with this score.

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  54. Open:

    1) 350

    I'm happy with this score, but think I could get a few more reps, but on the other hand I don't want to do that WOD again...

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  55. Open
    1. 241 - 99 rep improvement from October!

    That double under practice definitely paid off

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  56. 220. So close to 5 rds. Would like to hit 6 rds on Sunday. First open experience, so hoping I got the nerves out of the way.

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  57. Open

    220 i felt sick today so sunday i wil do it again

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  58. Open Program
    1) 302 - 32-rep PR. Started mixing in C&J in round 4. If I redo, I'll mix them in early. Pleased with this overall though.

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  60. Open:
    304 - did clean & jerks.

    Looking forward to redoing this. Going to go harder out of the gate and see how far I can push things until the wheels fall off. Happy with the score.

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  61. Open
    270 RX
    going back Sunday to get 300!!!!
    DU solid. Switched to clean and jerk throughout ... Felt better and faster. Just preference.

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  62. Decided to try it tonight 346 reps. Didn't leave it all out on the table want at least 8.

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  63. 14.1:
    324 - Had rope issue on round 2. Took look at video and it cost me 18 seconds! Argh. Will redo on Monday, with hopes of 350+.

    EMOM:
    Squats at 200 x 5. Kept it light and fast.
    Grip was blown, switched to 2 regular rope climbs instead

    250m x 10, done. 1:47 - 1:48 pace

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  64. This has been a doozie of a week, the ten minutes i did this wod was the only time I didnt feel like I was going to throw up. Less than 24 hours ago I had an IV in my arm trying to rehydrate. Got some crazy stomach bug on tuesday and am currently pumped full of meds.

    348 reps, 12 snatches shy of 8 rounds (which was my original goal). I had sooo many uncharacteristic misses on dubs it was slightly ridiculous which lets me know that I have 8 rounds easy. If I drop out of top 48 I may redo.

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    Replies
    1. Jeremy, that is still amazing, from what I have read, DU's are not as physically taxing but more of a test of your Central Nervous System, so if your CNS is fried, stressed or sick, the DU's suffer. (I guess that is why relaxed and calm is always the way to go), (I'm certainly not an expert on DU's, just trying to get better)
      So that is a remarkable score while being so sick!

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    2. That's very impressive, especially considering being that sick!

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    3. Thanks gents, gonna redo today.

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  65. Open
    201 happy with that since I can't string du's and been fighting with a back injury for 4 weeks

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  66. Open Masters 40-44
    307 Reps
    Been following the programming for 6 mths, thank you Ben for getting me & the husband ready for this!

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  67. 1. 299 reps
    2. Odd: 185#
    Even: L-Rope Climb
    3. Rowing Done

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  68. 265 reps. PR. Didn't feel like I had anymore, will be interesting to see when I attempt again. Inefficiency on the bar when I was fatigued got me for sure.

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  69. 300 on first attempt and 322 on the second. Not sure if I'll go again yet.

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  70. Hey guys! So awesome to see you all killing it! Way to go. Completed 14.1 last night... I went with a steady pace and didn't kill myself right off the bar. Started the die around the 8min mark. Was aiming for 8 rounds ended 11 reps shy with 349. I'm ok with this. I feel good putting up this score for my team. Thanks Ben for all your awesome programming and helping me to get closer to my goals one day at a time. Kill it y'all!

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  71. 14.1 done at 299 reps (6+29). Thought my judge said "Done" but he said "One" so I dropped the rope and couldn't get that last DU in time. Good steady pace through 4th round, all unbroken and done in 4:45ish. 5th round my DUs had 5 or so trips ups and 6th rnd wasn't much better. Felt like my forearms were just uncontrollable at that point. Happy with effort and sticking to my plan, but frustrated with the whole forearm DU thing. I dunno if that's something I can improve if I redo though. Not sure what to do

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    Replies
    1. Re-did at home today with a different plan better suited to my strengths and with the experience of yesterday. Added 26 reps for a total of 320 (7+5).

      Actually did a few extra in rounds 2,3, and 6 because my wife can't count DUs and I listened to her! (didn't include the extras in the score though)

      Delete
    2. Sorry, a 21 rep improvement. Post-wod math might as well be high calculus....

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  72. Forgot to post this yesterday. Used today as a rest day and doing 14.1 tomorrow.

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  73. Did Friday wod on Saturday 3/1
    14.1 375 reps. Really wanted to get into the 8th round. Glad for this.
    Clean and jerk: 125/2, 135/2, 155/2, 165/1, 175/1, 180/1, 190/1. not bad. using a poor bar.
    Back squat: built up to 3rm at 110k/245lbs. Glad to be back here for 3. My legs are getting strong again!
    Then, BS 3 x 10 at 155--(with a partner) :30, :33, :33. Great burner

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  74. Regionals Programming
    1. 378 for 14.1. Happy but should have gotten through the set of DU's
    2. 185 front squats and legless rope climb
    3. Very slow rows today.

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  75. COACH BEN! I stopped doing CompWOD in November due to lack of time and such........but I need to thank you for making me a lot better!

    In 2011 I got 307 on 11.1 which was the deepest I had ever gone in the pain cave.

    Yesterday I surprised myself with a score of 351....pain cave was the same, but results were much much better.

    Thank you for making real progress/improvement possible.

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  76. 14.1 second try today : 357 . Happy with that did 328 friday.

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  77. 301 1st attempt. Felt really winded.
    307 2nd attempt. Better warm up and ate more carbs. Felt way better.

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