Noah Olsen
2014 REGIONAL & GAMES ATHLETES
1. Snatch
EMOMx16
First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80%
Remember, focused practice. Don't grip and rip today - move better.
EMOMx16
First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80%
Remember, focused practice. Don't grip and rip today - move better.
2. Clean
5x2 Squat clean from blocks set below the knees3. Back Squats
6x4 across
4. Gymnastics Benchmark
Max Strict Parrallette HSPU head to floor
Gold standard:
Dudes: 12 reps
Chicks: 7 reps
After recording your max attempt. If you are below the gold standard, set up the height to a challenging height and complete 10 sets of 2 strict.
5. Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 115
Girls: 80
Every minute on the minute, stop where you are and complete 5 burpees.
2014 OPEN ATHLETES
1. Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls: 65
Every minute on the minute, stop where you are and complete 5 burpees.
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls: 65
Every minute on the minute, stop where you are and complete 5 burpees.
2. AMRAP8:
Choose one of the following:
A. 3 Muscle ups and 30 Double unders
B. 5 Muscle ups and 50 Double unders
C. 7 Muscle ups and 70 Double unders
3. Wall Ball Shots
30 Heavy Wall Balls for time, 30/20
rest 1 minute
20 Heavy Wall Balls for time, 30/20
Rest 1 minute
10 Heavy Wall Balls for time, 30/20
Choose one of the following:
A. 3 Muscle ups and 30 Double unders
B. 5 Muscle ups and 50 Double unders
C. 7 Muscle ups and 70 Double unders
3. Wall Ball Shots
30 Heavy Wall Balls for time, 30/20
rest 1 minute
20 Heavy Wall Balls for time, 30/20
Rest 1 minute
10 Heavy Wall Balls for time, 30/20
HI! I'm Casey.. have been following for a while now, first the regionals now religiously the open workouts. As an open athlete and doing the 3 workouts.. is there a specific rest period to take between them? Until we feel good? Max time suggested? Thank you!
ReplyDeleteCasey I don't personally follow the open program but there is no specific time to rest. Just go when you feel good.
DeleteThanks Austin! Sometimes those end up being loooonnnggg sessions! :)
DeleteWhat he said ^ Go when it feels right.
DeleteHad to get this in today, flying home tomorrow...
ReplyDelete1. Snatch
EMOMx16
First 4 mins: 2 Reps at 75% @ 115#
Second 4 mins: 1 Rep at 85% @ 130#
Third 4 mins: 1 Rep at 90% @135#
Last 4 mins: 2 reps at 80% @ 120#
2. 5x2 Squat clean from blocks set below the knees
Worked up to 180# this felt awesome!
3. Back Squats 6x4 across @ 195#
4. Max Strict Parrallette HSPU head to floor
I still am not a pro at the parrallettes... did 3 x 10 strict from floor
5. Metcon
9:00min... glad that's over with!
you are strong girl!
DeleteThis comment has been removed by the author.
ReplyDeleteDoes Open (1): Start on burpees or Thrusters?
ReplyDeleteTypically, thrusters.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteLegs on fire. Open:
ReplyDelete1. 7:57
2. none
3. none. Recovering elbow's injury.
This comment has been removed by the author.
ReplyDeleteMasters 47
ReplyDelete1. 6:00
2. 3/30 8rds
3. 10kg medball - 4:00 total time.
Great job Vadim! I am happy to see you posting again; you give me something to aspire to!
DeleteThank you Michael) It's time to be strong! SEASON timmmme)
Delete1. 8'40"
ReplyDelete2. 3/30 8rds
3. 20#
Sir i'm following open athlete work out . Did u recommend another work out after open athletes work out.
If i have enough time should i do more work out??
I'm not good english thank u sir!
My goal is to go asia regional
DeleteThe best advice I've heard is pick a program and stick to it. Good luck!
DeleteOpen
ReplyDelete1. 7.40
2. 9rds 3mu 5du
3. Unbroken
This comment has been removed by the author.
ReplyDeleteSnatches - Done off of 235 lb. Had a few misses, but happy overall
ReplyDeleteCleans - 275 for 3 sets and 305 for 2 sets. This felt really good
Squats - Started with 335 then moved up to 345 and 365 for the last set.
4 and 5 this evening
Metcon (115) - 8:34
Delete1. 8:52
ReplyDelete2. A: 9R+2 MU
3. 1:14 / :52 / :19 (4:25 total) @12 kg ball.
Regionals
ReplyDelete1.
First 4min: 165# (75kg)
Second 4min: 187# (85kg)
Third 4min: 200# (91kg)
Fourth 4min: 165# (75kg)
2.
265# across (120kg)
3.
330# across (150kg)
4.
2 strict parallette HSPU, then 3x8 strict HSPU. Big goat for me!
5.
7:53 RX
Regional:
ReplyDelete1) snatch - up to 225
2) clean - up to 295
3) squat - 385 across
4) hspu - 5 sets @ 5", 5 sets @ 7"
5) metcon - 7:54
Open:
ReplyDelete1) 10:51... that was 50 burpees too many :) slowed down on the OHS...
2) 6 + 1 MU... that transition from DU to MU was a forearm/ bicep smoker!
3) 1:14 -min rest- :49 -min rest- :19 = 4:22 total... super happy with these times @ #30
Great job today! Really looking forward to getting some great work in before next Thursday. Keep up the effort - you are doing great.
DeleteHahaha - "50 burpees too many" - that's exactly what I told myself when I was done! P.S. you got me by 2 seconds!!!
DeleteNice work on the WBs...
Regionals
ReplyDelete1. Snatches: 95-105-115-100lbs
2. Squat Clean: 175lb
3. Skipped for time
4. 10x2 strict with 10lb plates
5. metcon: 8:30
1. (bw 152) 125, 140, 150, 135 "snatch"
ReplyDelete2. 205 across "squat cleans"
will post the rest when I do it this afternoon.
OPEN:
ReplyDelete1) Metcon: 5:41 Rx.
2) AMRAP 8: (3 & 30): 8 Rounds + 1 MU
3) Heavy Wallballs: 3:49 Rx. (Unbroken)
Great job, as always, Lee!
DeleteMetcon 6:37 Open (65)
ReplyDeletemu and du, I honestly cant remember if it was 3rnds +3 or 4rnd +3. I did get one set of du ub tho...huge accomplishment
WB set of 30 1:58, set of 20 1:13, set of 10: :20, total time 5:31
Open/Masters:
ReplyDelete5'8"/180/44
1. 7:41. I think I started out a little too hot on this, but I really wanted to test myself today with an all out effort with little or no game planning. OHS bogged me down.
2. 6 + 2. Very disappointing. I had almost 1:30 left to finish the seventh round and I had a whole bunch of muscle up fails.
3. 3:56 Rx. Really happy about this. I just bought a 30 pounder a few weeks ago and the first few times I used it were brutal. Today it really didn't feel much worse that a 20. Unbroken on the 30, one very small break on the 20 and unbroken on the 10.
Good job Michael!
DeleteNice work Michael!
DeleteOpen Masters
ReplyDeleteIn this order, due to time:
1. WallBall shots 20# 1:26 / :56 / :22
2. DU attempts
3. Metcon 7:29 Rx Opens 65#
Open
ReplyDelete1. 10:53 Rx Aside from the OHS absolutely killing me, I had some poor clock management - meaning I was finishing my reps with 10-15 seconds left in the round just waiting for the burpees.
2. Skipped - sort of. I FINALLY hung my rings this weekend, so while I wasn't able to do this AMRAP, I did attempt many MUs - and finally resorted to jumping MUs. Who knows, maybe I'll get them just in time for the Open?
3. 3:56 @20# and 9+ ft. Looks like it might be time to invest in a 30# ball...
1) Snatch Emom 16
ReplyDelete1st 4min- 175x2
2nd 4min- 205x1
3rd 4min- 225x1- hit 1st and last, failed on 2,3
4th 4min- 185x2
2) 5x2 clean from knee on blocks
225,255,275,285,315- failed to front on 315 pissed I had these
3) Hbbs + SHSPU
275x4 + 12 Strict HSPU
315x4 + 8 SHSPU
335x4 + 7 SHSPU
355x4 + 5 SHSPU
Ran out of time.. finish this PM
Open
ReplyDelete1.) 6:35...had a great pace going then got absolutely worked on o.h.s but knew that was a high possibility going in haha take it and move forward.
2.) Did 5 + 50... got 5 RDS + 1 m.u, double unders very shaky, m.u unbroken
3.) 3:53 unbroken
Good session with Brooks and Dan! Getting better every time
Hell yea man... Great stuff during the exercise marathon. I think ill stop coughing and hacking by next week.
DeleteOpen:
ReplyDelete1. 5:45
2. Option A- 7rds +3
3. 3:52- 25# wb
Smoking fast metcon!
DeleteAMRAP 8
ReplyDelete3 muscle ups and 30 double unders
6 + 3 muscle ups
I've been following the regional programming but had to get in something quick before I coached this morning. Doing the rest this afternoon/evening
Nice job!
Delete1.)
Delete75% @ 115# solid.
85% @ 130# got through them
90% @ 140# meh, 2 for 4
80% @ 125# better than ^
Having an off day :/
2.) 5x2 clean from blocks @ 175#
-felt pretty good
3.) 6x4 backsquat @235#
-I was a little ambitious on choosing this weight, but glad I chose this weight.
For conditioning this evening I did "Helen" with a fellow coach. 8:55rx
Thanks Zak!
DeleteOPEN
ReplyDelete1) 4:41 - abandoned CBL and ate a little breakfast before - felt like a machine. Had a buddy that won the southeast region a few years ago WOD with me so he pushed me hard. That said he told me after the fact a couple of my OHS were only at parallel, so I can't claim Rx on this one. My squat has changed since the knee issue, so time to fine tune it to avoid those no reps!
2) 4 rounds of 7/70 - still a little rusty on DUs but starting to come back to me
3) Don't have a 30lb ball so used a 25lb slam ball - 3:50 - made sure I was extremely virtuous on this depth - all unbroken
Open
ReplyDelete1. 7:59
2. 3/30 - banded MU, 3 full sets done
3. Complete (clock got restarted midway, not sure on total time)
Regionals
ReplyDelete1. Snatch- 145,155,165,150lbs. No misses!
2. C&J- 185,195,205,225,235lbs. Felt good.
3. Back Squats- 265×4, 275, 285lbs. Went way to light on that.
4. So close to getting my first PHSPU! Next time!
5. Metcon- 9:53. Everything was fast but the OHS ate me up. Still my biggest goat.
Open.
ReplyDelete1. 6:36
2A. 6+2mu
3. 5:01 included rest. Did this with a 25lbs slamball. Dont have 30lbs wallballs.
1. 155# 175# 185# 165#
ReplyDelete2. 185# 205# 225# 235# 245#x1, strength just left me on sets 4 & 5
3. 315#, felt weak
4. Had nothing. Pain and discomfort in shoulders so did several attempts at strict and then did some negatives.
5. 10:43 @ 115#. Had a plan. After Thrusters and PCs, plan turned into surviving. Had no strength or energy at all. Bonked hard. Laid on floor 12min after. wtf
19 y/o, 189 lbs, 5ft 10.
ReplyDeleteRegionals:
1. Snatches: percentages of 200lbs
2. Cleans: 200, 220, 242, 253, 253 (kg converted to lbs)
3. Squats: first 4 sets @330lbs, last 2 @341lbs
4.no parrallettes, sets of max deficit, which was plates touching my shoulders with head just on the floor. (3x25kg and 2x20kg plates)
5. 9:02 Rx'd, OH squats still kill me!
admittedly i should've done an extra set of burpees - but i was dead!
DeleteOpen:
ReplyDelete5:30 rx.... Missed sub 5 by 5 front squat, very pissed.
3/30 AMRAP... 7+13 (24 total MU) steady pace
3:53 total time on wall balls all UB
Open Masters
ReplyDelete5:21 rx
2 bar mu attempts/20 du 5 rnds got 4 bar mus PR!!!
14# wb to 10' 6:30
After much thinking and speaking with Ben, Decided to switch to OPEN format until end of the OPEN (may pick a few things in regionals to hit from time to time). I finished 22nd last year in the Africa Regionals, however this year I will be competing in the Asia Region and the competition is going to be tougher. Hoping to crush it this year , lets see how it goes !
ReplyDeleteMETCON (did regional weight 115lb, was feeling off today after saturdays session)
Time - 8:47
8 MIN AMRAP (3 MU, 30 DU)
9 Rounds + 1 MU
*** all MU and Double Unders unbroken
WALL BALLS (Only had a 20# wall ball so did 45 reps, 30 Reps and 15 Reps)
Time - 4:45 Total
*** all unbroken
total 90 wall balls
1. snatches - check ... felt great today! no misses 120/135/145/125
ReplyDelete2. 145/155/165/175/180
3. 225 across- felt weak on these today
4. 10x2 @ 1-45+ 1-25# plate and an abmat
5. 4:58
Regionals/Masters
ReplyDelete1) 135,150,160,150. No misses, felt good.
2) 185,205,225,235,245. Focused on mechanics, rather then load. Felt good getting under the bar.
3. Skipped
4. Skipped, worked on my du's instead.
5. Metcon @ 115#. 5:57 rx.
Awesome!
DeleteSteeve, you have been crushing it! I expect big things for you in the coming weeks.
DeleteSteeve= BEAST
DeleteOPEN
ReplyDelete1) 3:52 RX
WIth someone to count my reps. Felt good!
2) 8 rounds flat (3/30)
3) 30 done with 25# (26/1/3). Rest unbroken with 30#.
Good job mon idole.
DeleteFirst time i'm posting, been following for a while now.
OPEN
Metcon 6:30 rx
Got ta keep this barbell in my hands...
Amrap 8 (3/30)
10 rounds + 3 MU + 10 DU
30-20-10 unbroken with 30# didnt time.
That is smoking!
DeleteI think Greg is ready for the open!
DeleteIf only they can put out that kind of barbell fun... Then yes, I'll be ready for the Open.
DeleteBut we all know it doesn't work that way haha
Open
ReplyDelete1) Used regional weight and got exposed on the OHS. 9:42 @115
2) 7 rounds +1 M/U (3/30)
3) Tried to MacGyver a 30# wall ball by taping 5# plates on the side of a 20# ball. It ended badly. did 40-30-20 with 20# ball
I tried that too last week! As soon as the WB hit the floor the weights split the tape and bounced away.
DeleteOpen/Masters 43
ReplyDelete1. Metcon: 7:58, was determined to not go over 8 min, did this one outside in the snow, which wasn't good for grip and footing, but couldn't resist the sunny weather today.
2. 3/30: 5 rounds plus 2 MU, still recovering from the heavy MU's from Friday's WOD
3. Heavy WB's: 3:58, all unbroken, than just played with the 20 lb ball after, amazing how light that feels now!
Great job Peter! It is amazing how close our scores/times/weights always are. Of course, I am working out in sunny Florida and you are working out in the elements of the Great White North. It probably all evens out in the summer months when it is 100 degrees F and 100% humidity down here.
DeleteThanks Michael! You're so right, it will be great to see how everyone does starting next week, should see some huge improvements from the year before. I certainly don't envy your hot humid summers for working outside there! (Although right now would be great!)
DeleteWow! Nice Peter! Outside in the snow. I look forward to wod outside too.
DeleteOutside in the snow... Holy shit!
Delete1. 185 - 4/4, 205 - 1/4, 220 - 2/4, 195 - 4/4. Wasn't real stoked with the way my heavies were feeling. Just couldn't reel em' in for some reason.
ReplyDelete2. 195, 205, 225, 245x, 245 make. Foot work is weird, I can't find a comfortable squat stance in the clean sometimes, pisses me off.
3. 285 Across.
4. 10x2 Strict HSPU, had to kip a few. Just suck at them period. Will be using the 10x2 as a benchmark for my hspu.
5. Dang. This one separated the men from the boys, I felt like a little bitch after this one. 11:13 @ 115. Sucked man, sucked so bad. Totally puketastic.
Regionals.
ReplyDelete1) done no misses. With 132 / 146 / 154 / 136. Felt very smooth. Looking forward to the next time we retest our max snatch. Been feeling smooth and fast lately.
2) 220 / 231 / 242 / 253 / 264
3) 330 across. That's about 90% of my 1Rm was tough but felt good.
4) 10 x 2 at a 9" deficit.
5) done as rx'd. 9.42. Legs were toast by the time I got to the metcon. Think I could go sub 8 fresh.
1. snatch: 195#, 220#, 235#, 210# felt super slow today., missed 3 with 235#.
ReplyDelete2. clean from the blocks: 250#, 275#, 300#, 315# 325# no misses. felt great.
3. back squat: 325# across speed squats
4. hspu's 10x2 dont at a 14", no misses, (close to )PERFECT reps
5. metcon: 8:34 rx. slow. just slow. Cheryl. Holy Shit.
haha so funny... I was waiting to see what u posted on sat ... I'm sure u crushed that!
DeleteMan I wish I would have had time. The box I head coach/manage hosted our annual garage games this weekend. I was swamped from 7am to 8pm every day.
DeleteRegionals:
ReplyDeleteNothing went well today....feeling wrecked.
1: Done like this: EMOM: 2X2@165/2X2@185/2X1@205/2X1@215/220X1 make/miss/miss/miss/make/make/miss/make/195X2/miss/make/make
2: 235 across....pretty easy....but wasn't feeling good.
3: 305 across...felt heavy
4: 3X10 strict/and 10X2@8" finally something felt ok
5: MetCon: 6:34RX.....blah....felt slow on everything.
Pushing reset button tonight. Be back to normal tomorrow.
1. 52,5 kg, 60 kg, 65 kg, 55 kg
ReplyDelete2. 60 / 70 / 80 / 90 / 90 kg (missed the second in the last set)
3. 100 kg across
4. 8 then 9x2 with hands on floor
5. 12:55
Not feeling well today
ReplyDeleteKept it quick and dirty
Backsquats 365 across
Wod (115#) 7:49
Urghh
May hit the snatch tomorrow if I'm feeling up for it
Open
ReplyDelete1. 8:58
2. 5 mu/ 50 du: 4 rds+2 reps
3. Total time 5:06
Open
ReplyDelete1)metcon w/ 115#-6:30
2)MU and DU-(3 and 30) 7 rds + 3 mu
Did a modified false grip strict MU since I tore my hands on fridays American Dream
3)Wallball w/ 20#(all we have)-3:36
south east 5'10/180
ReplyDeleteMy gym Crossfit Spartanburg out of SC did Amanda 5 minute rest then reverse Amanda and i went 4:48 and 6:37 i was too cold when i started need to be sweating when i start a workout. live and learn.
-barbell met con from today #115 8:48 felt like i moved decent obviously very slow.
went unbroken on thrusters and 2 power cleans in the first minute then i guess didnt move fast after that.
-wall balls unbroken 3:58. very easy today. thanks ben.
-5x2 block clean 225-245-250-250-250
Open 2014
ReplyDelete1. Metcon : 5:23 @ 95# (3 FS left to do it sub 5 not happy about that)
2. B scheme : 5 rnd flat
3. 30# wall ball all unbroken 3:53 total time.
Open
ReplyDelete1. 4:58...pumped about this, but totally smoked
2. 5+3 @ 5 MU/50 DU...so 28 MUs and 250 DUs (without a jump rope malfunction at the end I would've completed round 6)
3. 3:52 total time
This comment has been removed by the author.
ReplyDeleteOpen; Masters
ReplyDelete1. 4:57
I did this at 115 yesterday and got 9:45 and I felt smoked. 95 today felt like a totally different animal.
2. Started at 7 / 70, then to 5 / 50 for 2 minutes, and finally 3 / 30 for the rest. Surprised by this, but it was fun.
3. Skipped due to time
Reallized did #2 wrong. I did it as an EMOM.
DeleteRegionals:
ReplyDelete1.) a. 185 (1miss) b. 210 c. 230 d. 195
2.) 225, 235, 245, 255, 265 (Felt great on these, focused on getting underneath the bar)
3.) 365#
4.) 10x2 @ 5"
5.) 5:27Rx (Should have had sub 5 on this one, couldn't squeeze out the last 5 front squats before the burpees)
Open!
ReplyDelete1. 7:57. Wanted sub 8 so met my goal!
2. 6rds + 3 MU + 8 DU. (3/30)
3. No 30# ball so used 20# and did 45/30/15. All unbroken! Stoked about that, was doubtful I could get the 30 UB so happy days! 1:22/:55/:26 Total time 4:44.
Masters
ReplyDeleteEMOM 16 min Snatching
145
160
170
150
Squat Cleans from blocks (below knee)
215
220(1)
220
225
230(1)
Back Squats across 325
Strict Parrallette HSPU 4/......10*2 strict at 9"
Metcon 7:25 @115
Master 46
ReplyDelete1. Metcon
For Time: 12:53 (45 burpees)
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Every minute on the minute, stop where you are and complete 5 burpees.
2. AMRAP 8:
Choose one of the following:
A. 3 HSPU and 30 Double unders (mu) (7+3)
3. Wall Ball Shots
30 Heavy Wall Balls for time, 30/20 (1:11)
rest 1 minute
20 Heavy Wall Balls for time, 30/20 (:45)
Rest 1 minute
10 Heavy Wall Balls for time, 30/20 (:18)
Open
ReplyDelete1. 9:46 53#
2. 2mu/30 DU 5rds+6
3. 4:19 10#
Frustrated with tonight. Just felt so fatigued.
Open
ReplyDelete1) 8:39 Rx
2) 8 Rds + 1 - 3 MU & 30 DU
3) 3:54 @ 25# WB (heaviest we had)
Open
ReplyDelete1) 6:56 Rx
2) A. 4 rounds + 1 - Side was hurting but I still sucked anyway
3) 3:55 with 25# WB
Open:
ReplyDelete1) 10:43....that was harder than expected.
2) 7+ 1 muscle up
3) 3:53
Switching over to the open programming with the open coming up, been following regionals so I would get the strength and volume, but I need to worry about making regionals now, so time to switch over.
ReplyDeleteOpen
1) 7:55
2) was training at home tonight, no access to rings, but need the dub work, amrap 8 (made 30 dubs for the first 4 mins and only 20 the last 4 mins, I just keep hitting my feet, these are so frustrating for me!)
3) all unbroken with the 30# to 10' target
30 in 1:02
20 in :40
10 in :20
Total time with rest 4:02
5'6"/165/Southeast
ReplyDeleteOpen WOD: 5:51
MU & DUBs WOD: 6+25 DUBs
30# WB WOD: 4:02
Ended up having a little extra time today so:
Max Strict Parrallette HSPU head to floor - Hit 12 Reps
Back Squat 6x4 - 315, 325, 335, 345, 355, 365
Just realized it was an AMRAP 8 for the MU WOD, did AMRAP 7, ugh
DeleteOpen/Masters 48
ReplyDelete1) 12:56 @ 80#'s. (It took me 7 minutes to do the ohs). If OHS show up in the Open I am screwed!!!!
2) 7 rounds + 2 (I did 5 c2b and 30 du's per round. Trying to take it easy on shoulder so no mu for me right now)
3) 4:19 @ 25# wb.
Some mods due to time constraints
ReplyDelete7:34 @ 100lbs (burpees were taking :30sec at the end)
6 rds of 3mu's and 30du's in 6min
20/15/10 reps @ 30lbs in 3:36
< 10min rest b/t each
Open
ReplyDelete1- 8:56
Skipped the others. Gonna let the shoulder rest. so no muscleups or wallballs
Open
ReplyDelete1. 6:50 Rx
2. 4:17 14#
3. This was awful for me. MUs did not feel good on shoulder at all. Completed 4 MUs and 90 doubles
Open
ReplyDelete1. 6:30 Rx..... BOOOOOOO!!!
2. 8 Rds + 15 reps Rx (3 MUs + 30 DUs)
3. 3:47 Rx .... This was awfully stupid and I hated it. 30#wall balls feel like 100#
Open
ReplyDelete1)metcon w/ 115#-8:54
2)MU and DU-(3 and 30) 9 rds + 3 mu
3)Wallball w/ 20#(nothing heavier at the gym)-3:39
2014 Regional & Games:
ReplyDelete1. First 4: 125#
Second 4: 145#
Third 4: 155#
Last 4: 135#
2. 185#, 205#, 215#, 225#, 235# (10/10)
3. 275# across
4. 0. 10x2 Strict HSPU, No Deficit.
5. Metcon: 18:42. Absolutely embarrassed. Rx for thrusters, PC, S2O, and FS. Got 10 reps of OHS Rx. Had to drop weight to get last 10 OHS.
Regionals:
ReplyDelete1. Check, did with Rx'd percentages of my 175lb 1RM. (did the last set as 1 full snatch, drop, then one from the hang—wanted to work on being snappy through the hip)
2. No blocks, did from hang below the knee at 205lbs
3. 215 across, didn't try to push here after Squat snatches and cleans, worked popping out of the hole strong.
4. Did 6 sets of complex: 2 Strict press, 2 push press at 145 across instead
5. Rx'd 12:42 ...Really felt the rest of the strength work during this brutal, brutal Met Con.
Open:
ReplyDelete1. 7:40 Rx
SSSOOOO frustrating because I had a good pace going but once I got to OHS my labrum started acting up and had to break into sets. I know a healthy one could do those UB. Doing 2 and 3 tomorrow. Need to ice and tape shoulder and live to fight another day on it
Open:
ReplyDelete1) 9:56 - wow, that was rougher than I expected
2) did 50+5's - 3 rounds + 51
3) 5:11 -- 1:49, 1:01, 0:19 - broke the first round in 15,8,7 , second round in 11,9...
Open:
ReplyDelete1. 12:31. So hard.
2. A. 6 rounds + 3 muscle-ups
3. 5:41.
Open:
ReplyDelete1. 12:31. So hard.
2. A. 6 rounds + 3 muscle-ups
3. 5:41.
1. Snatch emom x 16 135, 155, 165, 145
ReplyDelete2. Sqaut clean 275x2 with a miss in middle
3. 6x4 worked up to 275
4. DHSPU 12 reps
5. Wod @ 115 9:56
Open
Wall ball wod with 20 lb ball. Don't have a 30. Cut down rest time
Did the Open today, and probably going to stick with that after reading Ben's post yesterday:
ReplyDelete1. 5:55 (at 95)
2. B. 6+4 Muscle-ups
3. Unbroken.
1)8:47 wrist started hurting stopped to wrap it lost a whole min
ReplyDelete2)8 rds
3)all unbroken
Open
ReplyDelete1) 13:28. burpees really get to me when theyre otm like that.
2) B. 3 rounds + 4 MU+40DU. tried to get all the MU unbroken..but just failed on the 5th on the last two rounds.
3) didnt have a heavy wallball so did regular wb, 20-10-10 unbroken. was pretty beat by the metcon.
1. Snatch- did something else, this snatch program is for people who already know how to snatch, after this weekend I know how far I have to go.
ReplyDelete2. Clean
5x2- worked up to 275, missed #2
3. Back Squats
6x4 across- as much as it broke my heart I skipped.
4. Gymnastics Benchmark- had to skip in interest of time
5. Metcon-5:40, sub 5 was in sight but I only got to 11 front squats before the minute. I'm not going to say it felt great but everything was huge chunks, thrusters and power cleans unbroken. Quad explosion.
Mixed Regionals & Open:
ReplyDelete1: Snatch EMOM:
First 4 mins: @ 155 (70 kg)
Second 4 mins: @ 176 (80 kg)
Third 4 mins: @ 187 (85 kg)
Last 4 mins: @ 165 (75 kg)
2: AMRAP: 3 MU/30 DU
7 Rounds
3: Wallball 30-20-10
Sub 4 minutes. Think it was around 3:55..
Open
ReplyDelete1. 7:52
2. 5 rds + 2 MU's
3. 3:53
1. 7:45 Rx
ReplyDelete2. 3 rounds + 1 bar Muscle ups
3. 3:51 25#
OPEN
ReplyDelete1. 7:58 Rx
2. AMRAP 8 (3 MU/30 DU) - 6 rounds + 2
3. 4:03 Rx (unbroken)
... bad pace on the Metcon - came apart on the S2O - breathe dude breathe ...
Open:
ReplyDelete1. 15:56 - ohs killed me. i was cruising up until that point, still a major goat. Thought i was going to DNF because of them. Started the OHS in minute 5; then got 2 reps in the first 3 minutes.
2. Amrap 8 - 5 MU/50 DU - 4 rounds even
3. didn't do, had hockey game after
Did the metcon this morning at 5:15. Didnt have time to last night.
ReplyDeleteTime was 13.47 Rx
Open
ReplyDelete1. Metcon - 19:58. Don't like neither thrusters nor OHS, and S2O are not much better :). Plus burpees didn't help. Was very happy when it ended...
2. 3/30 - was smoked after the metcon, so 3 rounds + 1 MU. First round took 4 minutes.
3. 20# ball, 4:07 (1:04, 0:43, 0:20).
4. Squats, 6x6 at 172#
Open Program
ReplyDelete1) 8:59 - burpees just too slow.
3) 1:35, 1:03, :22
2) 4 rds + 1 (option B)
I'm pooped.
Regionals/Games
ReplyDeleteSnatch
125/2 x 4
135/1 x 4
145/1 x 4
130/2 x 4
Clean and Jerk 125/2, 145/2, 155/2, 175/2. Had to to go. this 175 felt stronger than in the past. It's also my 80%.
Barbell Hell. Had to choose and used this wod because it looked awful and had lots of squatting.
snatch-11
thruster 12
Pclean 13
Front squat 14
Back squat 15
sn 5, thruster 5, pclean + fs + BS 30
110 reps total with 70 deadlifts. I figured out how to go snatch to thruster without putting the bar down. This wod really made me think and strategize. Very nice programming.
Gymnasty.
The first wod I have done on the program NOT Rx. Took 42:50. Cannot do strict HSPU.
Open:
ReplyDelete1. 7:49
2. 3MU +30 DUs : 7 rounds + 1MU
3. 4:54
Due to MBA night classes, will be doing wods randomly throughout the week. Did this one after another wod. Brutal.
ReplyDeleteOpen
1. 13:37 RX
2. Snatches from regionals - Done at 75lb, 85, 90, 80
3. Squat cleans from regoinals - Done at 110-125-125-130-130.
Open
ReplyDelete1. 6:38. Quads were on fire.
2A. 8 Rds + 3 MUs
3. Heavy Wall balls- 3:55 Unbroken
30 WB- 0:58
20 WB- 0:39
10 WB- 0:18