Saturday, February 15, 2014

Monday 2.17.14

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.

2.  Clean
5x2  Squat clean from blocks set below the knees

3.  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.

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

130 comments:

  1. 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!

    ReplyDelete
    Replies
    1. Casey I don't personally follow the open program but there is no specific time to rest. Just go when you feel good.

      Delete
    2. Thanks Austin! Sometimes those end up being loooonnnggg sessions! :)

      Delete
    3. What he said ^ Go when it feels right.

      Delete
  2. Had to get this in today, flying home tomorrow...
    1. 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!

    ReplyDelete
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  5. Legs on fire. Open:
    1. 7:57
    2. none
    3. none. Recovering elbow's injury.

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  7. Masters 47
    1. 6:00
    2. 3/30 8rds
    3. 10kg medball - 4:00 total time.

    ReplyDelete
    Replies
    1. Great job Vadim! I am happy to see you posting again; you give me something to aspire to!

      Delete
    2. Thank you Michael) It's time to be strong! SEASON timmmme)

      Delete
  8. 1. 8'40"
    2. 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!

    ReplyDelete
    Replies
    1. My goal is to go asia regional

      Delete
    2. The best advice I've heard is pick a program and stick to it. Good luck!

      Delete
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    ReplyDelete
  10. Snatches - Done off of 235 lb. Had a few misses, but happy overall

    Cleans - 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

    ReplyDelete
  11. 1. 8:52
    2. A: 9R+2 MU
    3. 1:14 / :52 / :19 (4:25 total) @12 kg ball.

    ReplyDelete
  12. Regionals

    1.
    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

    ReplyDelete
  13. Regional:

    1) 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

    ReplyDelete
  14. Open:

    1) 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

    ReplyDelete
    Replies
    1. Great job today! Really looking forward to getting some great work in before next Thursday. Keep up the effort - you are doing great.

      Delete
    2. Hahaha - "50 burpees too many" - that's exactly what I told myself when I was done! P.S. you got me by 2 seconds!!!

      Nice work on the WBs...

      Delete
  15. Regionals
    1. Snatches: 95-105-115-100lbs
    2. Squat Clean: 175lb
    3. Skipped for time
    4. 10x2 strict with 10lb plates
    5. metcon: 8:30

    ReplyDelete
  16. 1. (bw 152) 125, 140, 150, 135 "snatch"
    2. 205 across "squat cleans"
    will post the rest when I do it this afternoon.

    ReplyDelete
  17. OPEN:
    1) Metcon: 5:41 Rx.
    2) AMRAP 8: (3 & 30): 8 Rounds + 1 MU
    3) Heavy Wallballs: 3:49 Rx. (Unbroken)

    ReplyDelete
  18. Metcon 6:37 Open (65)
    mu 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

    ReplyDelete
  19. Open/Masters:

    5'8"/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.

    ReplyDelete
  20. Open Masters
    In this order, due to time:
    1. WallBall shots 20# 1:26 / :56 / :22
    2. DU attempts
    3. Metcon 7:29 Rx Opens 65#

    ReplyDelete
  21. Open

    1. 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...

    ReplyDelete
  22. 1) Snatch Emom 16
    1st 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

    ReplyDelete
  23. Open

    1.) 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

    ReplyDelete
    Replies
    1. Hell yea man... Great stuff during the exercise marathon. I think ill stop coughing and hacking by next week.

      Delete
  24. Open:
    1. 5:45
    2. Option A- 7rds +3
    3. 3:52- 25# wb

    ReplyDelete
  25. AMRAP 8
    3 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

    ReplyDelete
    Replies
    1. 1.)
      75% @ 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

      Delete
  26. OPEN
    1) 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

    ReplyDelete
  27. Open
    1. 7:59
    2. 3/30 - banded MU, 3 full sets done
    3. Complete (clock got restarted midway, not sure on total time)

    ReplyDelete
  28. Regionals
    1. 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.

    ReplyDelete
  29. Open.

    1. 6:36
    2A. 6+2mu
    3. 5:01 included rest. Did this with a 25lbs slamball. Dont have 30lbs wallballs.

    ReplyDelete
  30. 1. 155# 175# 185# 165#
    2. 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

    ReplyDelete
  31. 19 y/o, 189 lbs, 5ft 10.
    Regionals:
    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!

    ReplyDelete
    Replies
    1. admittedly i should've done an extra set of burpees - but i was dead!

      Delete
  32. Open:
    5:30 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

    ReplyDelete
  33. Open Masters
    5:21 rx
    2 bar mu attempts/20 du 5 rnds got 4 bar mus PR!!!
    14# wb to 10' 6:30

    ReplyDelete
  34. 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 !

    METCON (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


    ReplyDelete
  35. 1. snatches - check ... felt great today! no misses 120/135/145/125
    2. 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

    ReplyDelete
  36. Regionals/Masters

    1) 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.

    ReplyDelete
    Replies
    1. Steeve, you have been crushing it! I expect big things for you in the coming weeks.

      Delete
  37. OPEN

    1) 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#.

    ReplyDelete
    Replies
    1. Good job mon idole.

      First 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.

      Delete
    2. I think Greg is ready for the open!

      Delete
    3. If only they can put out that kind of barbell fun... Then yes, I'll be ready for the Open.
      But we all know it doesn't work that way haha

      Delete
  38. Open
    1) 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

    ReplyDelete
    Replies
    1. I tried that too last week! As soon as the WB hit the floor the weights split the tape and bounced away.

      Delete
  39. Open/Masters 43

    1. 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!

    ReplyDelete
    Replies
    1. 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.

      Delete
    2. Thanks 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!)

      Delete
    3. Wow! Nice Peter! Outside in the snow. I look forward to wod outside too.

      Delete
    4. Outside in the snow... Holy shit!

      Delete
  40. 1. 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.

    2. 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.

    ReplyDelete
  41. Regionals.

    1) 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.

    ReplyDelete
  42. 1. snatch: 195#, 220#, 235#, 210# felt super slow today., missed 3 with 235#.

    2. 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.

    ReplyDelete
    Replies
    1. haha so funny... I was waiting to see what u posted on sat ... I'm sure u crushed that!

      Delete
    2. Man 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.

      Delete
  43. Regionals:

    Nothing 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.

    ReplyDelete
  44. 1. 52,5 kg, 60 kg, 65 kg, 55 kg
    2. 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

    ReplyDelete
  45. Not feeling well today

    Kept it quick and dirty

    Backsquats 365 across
    Wod (115#) 7:49
    Urghh

    May hit the snatch tomorrow if I'm feeling up for it

    ReplyDelete
  46. Open
    1. 8:58
    2. 5 mu/ 50 du: 4 rds+2 reps
    3. Total time 5:06

    ReplyDelete
  47. Open
    1)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

    ReplyDelete
  48. south east 5'10/180
    My 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

    ReplyDelete
  49. Open 2014
    1. 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.

    ReplyDelete
  50. Open
    1. 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

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

    ReplyDelete
  52. Open; Masters
    1. 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

    ReplyDelete
    Replies
    1. Reallized did #2 wrong. I did it as an EMOM.

      Delete
  53. Regionals:
    1.) 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)

    ReplyDelete
  54. Open!
    1. 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.

    ReplyDelete
  55. Masters

    EMOM 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

    ReplyDelete
  56. Master 46
    1. 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)

    ReplyDelete
  57. Open
    1. 9:46 53#
    2. 2mu/30 DU 5rds+6
    3. 4:19 10#
    Frustrated with tonight. Just felt so fatigued.

    ReplyDelete
  58. Open
    1) 8:39 Rx
    2) 8 Rds + 1 - 3 MU & 30 DU
    3) 3:54 @ 25# WB (heaviest we had)

    ReplyDelete
  59. Open
    1) 6:56 Rx
    2) A. 4 rounds + 1 - Side was hurting but I still sucked anyway
    3) 3:55 with 25# WB

    ReplyDelete
  60. Open:

    1) 10:43....that was harder than expected.
    2) 7+ 1 muscle up
    3) 3:53

    ReplyDelete
  61. 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.

    Open

    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

    ReplyDelete
  62. 5'6"/165/Southeast

    Open 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

    ReplyDelete
    Replies
    1. Just realized it was an AMRAP 8 for the MU WOD, did AMRAP 7, ugh

      Delete
  63. Open/Masters 48

    1) 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.

    ReplyDelete
  64. Some mods due to time constraints
    7:34 @ 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

    ReplyDelete
  65. Open
    1- 8:56
    Skipped the others. Gonna let the shoulder rest. so no muscleups or wallballs

    ReplyDelete
  66. Open
    1. 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

    ReplyDelete
  67. Open
    1. 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#

    ReplyDelete
  68. Open
    1)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

    ReplyDelete
  69. 2014 Regional & Games:

    1. 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.

    ReplyDelete
  70. Regionals:
    1. 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.

    ReplyDelete
  71. Open:
    1. 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

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  72. Open:

    1) 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...

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  73. Open:
    1. 12:31. So hard.
    2. A. 6 rounds + 3 muscle-ups
    3. 5:41.

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  74. Open:
    1. 12:31. So hard.
    2. A. 6 rounds + 3 muscle-ups
    3. 5:41.

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  75. 1. Snatch emom x 16 135, 155, 165, 145
    2. 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

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  76. Did the Open today, and probably going to stick with that after reading Ben's post yesterday:

    1. 5:55 (at 95)
    2. B. 6+4 Muscle-ups
    3. Unbroken.

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  77. 1)8:47 wrist started hurting stopped to wrap it lost a whole min
    2)8 rds
    3)all unbroken

    ReplyDelete
  78. Open
    1) 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.

    ReplyDelete
  79. 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.

    2. 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.

    ReplyDelete
  80. Mixed Regionals & Open:

    1: 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..

    ReplyDelete
  81. Open
    1. 7:52
    2. 5 rds + 2 MU's
    3. 3:53

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  82. 1. 7:45 Rx
    2. 3 rounds + 1 bar Muscle ups
    3. 3:51 25#

    ReplyDelete
  83. OPEN
    1. 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 ...

    ReplyDelete
  84. Open:

    1. 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

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  85. Did the metcon this morning at 5:15. Didnt have time to last night.
    Time was 13.47 Rx

    ReplyDelete
  86. Open
    1. 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#

    ReplyDelete
  87. Open Program
    1) 8:59 - burpees just too slow.
    3) 1:35, 1:03, :22
    2) 4 rds + 1 (option B)
    I'm pooped.

    ReplyDelete
  88. Regionals/Games
    Snatch
    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.

    ReplyDelete
  89. Open:
    1. 7:49
    2. 3MU +30 DUs : 7 rounds + 1MU
    3. 4:54

    ReplyDelete
  90. Due to MBA night classes, will be doing wods randomly throughout the week. Did this one after another wod. Brutal.
    Open
    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.

    ReplyDelete
  91. Open
    1. 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

    ReplyDelete