Tuesday, February 4, 2014

Friday 2.7.14

Rich Froning at the ECC.

2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1.  Pulls
7x5 Good Mornings

2.  Metcon
21-15-9:
Squat Snatches, 115/80
C2B Pull ups

SESSION TWO
1.  Odd Object/Movements
EMOMx10
Odd:   Right arm: 2 DB Snatches + 2 DB OHS, Left arm: 2 DB Snatches + 2 DB OHS
Even:  1 Legless + 1 Rope Climb

2.  Rowing/Core
5K at :20 slower than 2K pace

2014 OPEN ATHLETES
1.  Metcon
21-15-9:
Squat Snatches, 95/65
C2B Pull ups

2.  Skills
EMOMx10
Odd:  3-6 Muscle ups
Even: 30-60 Double unders

77 comments:

  1. Regionals

    Only time for one session today.

    1) worked up to 198# for 2 sets.

    2) 8.40 as rx'd. Feel pretty good about this seeing as my snake bite pr was 9.21 a few months ago and with 20# less than today. Defenitly seeing progress on my higher rep snatches and my efficiency during wods.

    3) done, only 2.5 leg less rope climbs Used a 50#db for snatches and OHS. Snatches were very easy, it is the OHS that give me a lot of issues but they are getting better.

    4) ran out of time.

    ReplyDelete
  2. 1) good morning - 115
    2) metcon w/ 8# titin vest - 9:58
    3) 75# db's, leg climbs got tough
    4) 5k row - 21:13 (2:07 split) this hurt!

    ReplyDelete
    Replies
    1. I'm so envious I want one of those titan shirts, they seem awesome. If I weren't so broke; maybe one day

      Delete
  3. 1) 7 x 5 @ 185lb

    Different Metcon...

    Row - 19:30. Slightly faster than recommended, but still an easy pace to maintain.

    ReplyDelete
  4. Regionals
    1. Good Mornings- 135,145,155,165×2,175×2
    2. Metcon- 2 years 5 months and 3 days. Just kidding. 10:50. It felt like 2 years though. I just suck at those two moves.
    3. Done but w/KB's @53lbs.
    4. Done at 2:10 pace.

    ReplyDelete
  5. Did open program today cuz I need the mu and dub work, but I used the regional weight for the metcon.

    1) 10:55 (felt like I did horrible of this, but then cheryl pointed out to me that last time I did this wod it took 11:25 and was at 95# instead of 115#, so pretty happy with the progress)

    2) done

    Might do the 5k row when I get home tonight if I have time.

    ReplyDelete
  6. Open
    1) 14:13
    2) DU felt great, MU disappeared on me half way through

    ReplyDelete
  7. SESSION ONE
    1. Pulls
    Started with 185# and the lower spinal erectors said nope, dropped to 135#

    2. Metcon
    9:00 Flat; lower back was fried from yesterday couldn't hold on to the bar.
    11,10 unbroken 5,5,5 (missed first snatch on 2nd set of 5 so increased rest a bit) 10,5 5,2,2 unbroken.
    Butterfly C2B all the way threw the last 4; felt good about that

    ReplyDelete
    Replies
    1. 1. Done with 60# db
      2. 5 k 20:17 2:02 avg 500 split

      Delete
  8. OPEN
    1. Metcon - 10:04 (1:52 PR)
    2. EMOM 10 - Odd 3 UB MU/Even 50 DU

    ReplyDelete
  9. Open:
    1. 10:45 (65#)
    2. 50DU/10GHD

    ReplyDelete
  10. 1: GM: 135 across...back wrecked
    2: MetCon: 8:23RX.....I just fell apart on this....C2B went to absolute shit. Needed the work...thanks boss.

    ReplyDelete
    Replies
    1. finally. you've been destroying my ass bro haha bounce back tomorrow!!

      Delete
    2. I seriously have no idea what happened...I guess the handstand walks, and metcon from yesterday took it out of me.....oh well. Always tomorrow!

      Did the EMOM with 2 legless rope climbs, and 88lb KB for snatches and OHS.

      Did the row at an unbearably easy pace....finished at 18:54 without breaking a sweat.

      Delete
  11. Open

    1) 8:56

    Was beat today. Too many nights in a row with no sleep. Decided to not kill myself on this WOD but treat it as skill work instead. Didn't do the second WOD. Time to get some rest.

    ReplyDelete
  12. 1. 50 kg
    2. 10:34
    3. Odd: Snatches and OHS with 32 kg
    Even: no rope so sub with 30 DU
    4. Ran out of time

    ReplyDelete
  13. Masters; Open (usually do Regionals, but listening to my body. The joys of CrossFitting over 40.)
    1. METCON - 8:52 at 115#
    2. Skills - Done (5-6 MU's and 60 DU's per set)

    ReplyDelete
  14. Open

    1. Double goat day - awesome! 13:48 with regular pull-ups. I'd probably still be out there if I did C2Bs. On a positive note, the squat snatches felt pretty good.

    2. 4 rounds of DUs and MU Progression

    ReplyDelete
  15. Open/Masters

    Metcon: 11:46 with 95#, took it slow and steady with this, as I have a local box competition tomorrow. Finished with some mobility work.

    ReplyDelete
  16. AM:
    1. 135# across
    2. Metcon: 7:03


    PM LATER

    ReplyDelete
    Replies
    1. PM:
      1. EMOM: 70# db, no misses on legless.
      2. 5k 21:36

      Delete
    2. That is seriously fast bro....good job. Can't wait for the open.

      Delete
  17. 1. 135#
    2. 10:39, lost all time on C2B. Only a few sets of 4-5 as butterfly, rest as singles but endurance in them is def improved past 4 months.
    3. skipped, not feeling so hot
    4. Will row tonight at work at 1:55-2:00 pace

    ReplyDelete
    Replies
    1. big man!!! you're my size!!! #TheAntiNinja lol

      Delete
    2. Oh man is that ever the perfect description!

      Delete
    3. #antininjacrew I think we are all over 6'2'' and 210.

      Delete
    4. 6'4" 225, Im joining the club :)

      Delete
  18. 1. 155 good mornings
    2. Metcon: 6:37

    Second Sesh in a little bit

    ReplyDelete
    Replies
    1. Emom - switched to all db snatch - working weaknesses
      Done

      Row: 21 min-ish

      Delete
  19. Regionals:

    1. 95# across
    2. 9:16 - most time was spent cussing at Dex for getting ahead
    3. emom - done with 50# dumbbell
    4. row 5k- 23:36

    ReplyDelete
  20. Regionals work
    1. 135 across. Back is a little sore
    2. 9:06. Sqaut snatches are not my deal. Did a lot of singles, but just tried to keep moving.

    ReplyDelete
  21. Open
    1. 6:40- 1:23 PR!
    2. 6/50-5/50-4/50-4/50-4/50
    Today was a good day

    ReplyDelete
  22. OPEN
    MET CON- 7:16 Rx
    EMOM: 2 MU/50 DU (did my first muscle up ever yesterday... was able to get doubles today, but found that my shoulders fatigued fast and my form deteriorated if I tried to do any more in the minute)

    ReplyDelete
  23. OPEN

    1) 6:18 rx (50 second PR!)

    2) DU: 50-30-30-30-30 - MU: 5-3-4-6-3

    ReplyDelete
  24. Open 2014 :

    1.metcon : 7:42 rx ( did a death by c2b yesterday.. 130 reps lol so feel a little from that)
    2. DU : 5x 60 MU : 6-6-5-3-5

    ReplyDelete
  25. Open
    1) 9:29 Rx - Last time I was 8:42 but used 80#
    2) MU: 3/3/2/2/3 & 60 DU

    ReplyDelete
  26. Open/Masters 48

    1) 11:53 @ 65# squat snatch needs work

    2) 2 mu/40 du per round....done!!!!

    ReplyDelete
  27. Regionals:

    1: Good Mornings up to 185

    2: Metcon: 10:30. Losing Time in not doing butterflyes CTB

    3: Dumbell Snatch and MU. Snatch at 70#

    ReplyDelete
  28. Metcon 10:43 (80#)
    otm
    mu rnds 1&2-2 consecutive rnd 3 1, rnd 4 and 5 0
    du 30

    ReplyDelete
  29. Open
    1) 8:33 Rx - last time I was 8:37 and used 80#. Real happy with today.
    2) MU - 4,4,3,3,4 / DU - 60 ea round

    ReplyDelete
  30. Skipped today.
    was not feeling it for lack of sleep..
    Thanks to my Beautiful pregnant wife.

    ReplyDelete
  31. 1. 135 across
    2. 6:52 Rx- Tons of room to improve here. I'd like to try this again soon.
    3. Done with 70# DB
    4. 19:18

    ReplyDelete
  32. Masters 46
    1. Metcon
    21-15-9: (10:10)
    OHS 95/65
    C2B Pull ups

    2. Skills
    EMOMx10
    Odd: 3-6 HSPU
    Even: 30-60 Double unders

    ReplyDelete
  33. Back Squatted then

    OPEN
    WOD: 8:55
    2/3 Strict MUs and 20 weighted sit ups instead of DUBs as I boxed for 10 years pre crossfit and dubs are easy for me.

    ReplyDelete
  34. Open
    1. "Snakebite" - 9:50 w/95#
    Last year did 115# but reg pull-ups, got over 16 min.

    2. OTM10 MUs/DUs - 5/50, 4/50, 3/50, 3/50, 4/50

    ReplyDelete
    Replies
    1. Going up to Reebok One Crossfit tomorrow up in boston to get my Level 1. Finally after two years of closet garage crossfitting gonna make it legit lol :) should be fun.

      Delete
    2. My wife Heather will be one of the instructors. Have fun.

      Delete
    3. Have a blast! I did mine 2 months ago, best thing I've done in a long time!

      Delete
    4. Thanks all! Appreciate the love and encouragement!

      Delete
  35. Open

    1.) 7:57...1:30 PR

    2.) Did another met con with thrusters and muscle-ups yummm!

    ReplyDelete
  36. Open
    1. 7:53 Rx..1:41 PR from August. Very very happy. Thanks coach!
    2. 1 MU/40 doubles

    ReplyDelete
  37. Open
    1. 17:14 Rx
    Last week I could not get one c2b. This week I got them back ... Still doing singles but at least I can do them again.
    2. 2 ring dips (no band) focusing on kip.
    60 DU

    ReplyDelete
  38. Open:
    1. 08:44
    2. Done always need work on MU.

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

    ReplyDelete
  40. 2014 Regional & Games:

    Just did metcon and emom today.

    Metcon: 14:07 Rx.

    EMOM:
    50# DB
    1 Legless

    ReplyDelete
  41. 1. Pulls
    7x5 Good Mornings- 135, 155, 185, 205, 225, 225, 225

    2. Metcon- CTB have really been bothering my elbows, did similar elements but something that bothers my elbows less. Ascending ladder of MU's and 135 Squat Snatch in 7 min.

    1. Odd Object/Movements- Done, used 35 lb KB, dont have dumbells, didn't do legless just 2 rope climbs per round.

    Row later.

    ReplyDelete
  42. Open: 16:59 @ 75# (power) and normal pullups.

    First day back coming off knee injury. Miss this programming.

    ReplyDelete
  43. Open:

    1) 10:43 - did this with 115#, underestimated the squat snatches.

    2) 3MU's 50 DU's

    ReplyDelete
  44. Regional -
    One session, slightly modified to work weak areas

    1) 225 Stiff leg DL

    2) 8:50rx

    3) OTM -10
    even- 12 WB @30#
    odd- 10 TTB

    4) 30on/30off - 12 min
    burpee to 6" target : 120

    ReplyDelete
  45. Open
    1. 18:34
    2. Smolov Jr, week 1 day 3 at 185#

    ReplyDelete
  46. Open Program
    1)10:11 - PR by about 30 seconds. Still gets my back really hot, but good to see improvement, even on a Sunday morning.
    2) 4 m-u unbroken each odd minute, squat therapy even minutes bc no rope available.

    ReplyDelete
  47. Made up the open skill work today.
    Mu: 2-2-1-2-1
    Du:50
    First time stringing two together so i was happy with 3\5

    ReplyDelete
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  49. Regionals/ Masters
    Late entry
    1. Good mornings 7x5; 135,135,135,175,195
    2. Metcon 7:12 Rx
    Did the EMOM 10 of open. More beneficial to me.
    Mu's 4,4,4,3,3 du's 20x5.

    ReplyDelete
  50. Open
    Metcon. 8:18
    MUs 2/2/3/3/2
    DUs 35 each round

    ReplyDelete
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