Rich Froning at the ECC.
2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1. Pulls
7x5 Good Mornings
2. Metcon
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
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
21-15-9:
Squat Snatches, 95/65
C2B Pull ups
2. Skills
EMOMx10
Odd: 3-6 Muscle ups
Even: 30-60 Double unders
EMOMx10
Odd: 3-6 Muscle ups
Even: 30-60 Double unders
Regionals
ReplyDeleteOnly 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.
1) good morning - 115
ReplyDelete2) 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!
I'm so envious I want one of those titan shirts, they seem awesome. If I weren't so broke; maybe one day
Delete1) 7 x 5 @ 185lb
ReplyDeleteDifferent Metcon...
Row - 19:30. Slightly faster than recommended, but still an easy pace to maintain.
Regionals
ReplyDelete1. 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.
Did open program today cuz I need the mu and dub work, but I used the regional weight for the metcon.
ReplyDelete1) 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.
Open
ReplyDelete1) 14:13
2) DU felt great, MU disappeared on me half way through
SESSION ONE
ReplyDelete1. 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
1. Done with 60# db
Delete2. 5 k 20:17 2:02 avg 500 split
OPEN
ReplyDelete1. Metcon - 10:04 (1:52 PR)
2. EMOM 10 - Odd 3 UB MU/Even 50 DU
Open:
ReplyDelete1. 10:45 (65#)
2. 50DU/10GHD
1: GM: 135 across...back wrecked
ReplyDelete2: MetCon: 8:23RX.....I just fell apart on this....C2B went to absolute shit. Needed the work...thanks boss.
finally. you've been destroying my ass bro haha bounce back tomorrow!!
DeleteI seriously have no idea what happened...I guess the handstand walks, and metcon from yesterday took it out of me.....oh well. Always tomorrow!
DeleteDid 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.
Open
ReplyDelete1) 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.
Open
ReplyDelete1) 9:52
2) Done
1. 50 kg
ReplyDelete2. 10:34
3. Odd: Snatches and OHS with 32 kg
Even: no rope so sub with 30 DU
4. Ran out of time
Open:
ReplyDeletemetcon - 8:15rx
skills later
Masters; Open (usually do Regionals, but listening to my body. The joys of CrossFitting over 40.)
ReplyDelete1. METCON - 8:52 at 115#
2. Skills - Done (5-6 MU's and 60 DU's per set)
Open
ReplyDelete1) 10.30 Rx
2) 30 Dus, 2-3 MUs
Open
ReplyDelete1. 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
Open/Masters
ReplyDeleteMetcon: 11:46 with 95#, took it slow and steady with this, as I have a local box competition tomorrow. Finished with some mobility work.
AM:
ReplyDelete1. 135# across
2. Metcon: 7:03
PM LATER
Nice on the Metcon!!!
DeletePM:
Delete1. EMOM: 70# db, no misses on legless.
2. 5k 21:36
That is seriously fast bro....good job. Can't wait for the open.
Delete1. 135#
ReplyDelete2. 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
big man!!! you're my size!!! #TheAntiNinja lol
DeleteOh man is that ever the perfect description!
Delete#antininjacrew I think we are all over 6'2'' and 210.
Delete6'4" 225, Im joining the club :)
Delete6'3 215, so, +1 over here.
Delete1. 155 good mornings
ReplyDelete2. Metcon: 6:37
Second Sesh in a little bit
Emom - switched to all db snatch - working weaknesses
DeleteDone
Row: 21 min-ish
Regionals:
ReplyDelete1. 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
Regionals work
ReplyDelete1. 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.
Open
ReplyDelete1. 6:40- 1:23 PR!
2. 6/50-5/50-4/50-4/50-4/50
Today was a good day
OPEN
ReplyDeleteMET 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)
OPEN
ReplyDelete1) 6:18 rx (50 second PR!)
2) DU: 50-30-30-30-30 - MU: 5-3-4-6-3
Awesome job!
DeleteOpen 2014 :
ReplyDelete1.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
Open
ReplyDelete1) 9:29 Rx - Last time I was 8:42 but used 80#
2) MU: 3/3/2/2/3 & 60 DU
Open Master
ReplyDelete1. 9:16 Rx
Open/Masters 48
ReplyDelete1) 11:53 @ 65# squat snatch needs work
2) 2 mu/40 du per round....done!!!!
Regionals:
ReplyDelete1: Good Mornings up to 185
2: Metcon: 10:30. Losing Time in not doing butterflyes CTB
3: Dumbell Snatch and MU. Snatch at 70#
Metcon 10:43 (80#)
ReplyDeleteotm
mu rnds 1&2-2 consecutive rnd 3 1, rnd 4 and 5 0
du 30
Open
ReplyDelete1) 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
Skipped today.
ReplyDeletewas not feeling it for lack of sleep..
Thanks to my Beautiful pregnant wife.
1. 135 across
ReplyDelete2. 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
Masters 46
ReplyDelete1. Metcon
21-15-9: (10:10)
OHS 95/65
C2B Pull ups
2. Skills
EMOMx10
Odd: 3-6 HSPU
Even: 30-60 Double unders
Back Squatted then
ReplyDeleteOPEN
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.
Open
ReplyDelete1. "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
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.
DeleteThats awesome! Good Luck
DeleteMy wife Heather will be one of the instructors. Have fun.
DeleteHave a blast! I did mine 2 months ago, best thing I've done in a long time!
DeleteThanks all! Appreciate the love and encouragement!
DeleteOpen
ReplyDelete1.) 7:57...1:30 PR
2.) Did another met con with thrusters and muscle-ups yummm!
Open
ReplyDelete1. 7:53 Rx..1:41 PR from August. Very very happy. Thanks coach!
2. 1 MU/40 doubles
Open
ReplyDelete1. 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
Open:
ReplyDelete1. 08:44
2. Done always need work on MU.
This comment has been removed by the author.
ReplyDelete2014 Regional & Games:
ReplyDeleteJust did metcon and emom today.
Metcon: 14:07 Rx.
EMOM:
50# DB
1 Legless
1. Pulls
ReplyDelete7x5 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.
Open: 16:59 @ 75# (power) and normal pullups.
ReplyDeleteFirst day back coming off knee injury. Miss this programming.
Open:
ReplyDelete1) 10:43 - did this with 115#, underestimated the squat snatches.
2) 3MU's 50 DU's
Regional -
ReplyDeleteOne 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
Open
ReplyDelete1. 18:34
2. Smolov Jr, week 1 day 3 at 185#
Open Program
ReplyDelete1)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.
Made up the open skill work today.
ReplyDeleteMu: 2-2-1-2-1
Du:50
First time stringing two together so i was happy with 3\5
Regionals/ Masters
ReplyDeleteLate 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.
Open
ReplyDeleteMetcon. 8:18
MUs 2/2/3/3/2
DUs 35 each round