Kevin Cotter
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
Work up to a heavy set of:Hang Squat Clean + Squat Clean + Jerk
3. Front Squats
6x4 across
4. Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps
2014 OPEN ATHLETES
1. Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps
2. Front Squats
4x4 across
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps
2. Front Squats
4x4 across
Do you score wod as total box jumps? Or time plus box jumps?
ReplyDelete2 Scores.
Delete(1) Time for the buy-in
(2) Total number of Burpee Box jumps
open week! with some fun workouts to start it off, cant wait! thanks ben. good luck everyone.
ReplyDeleteJust started this programming this week, trying to get the regionals/games athletes done is a bit of a challenge some days, if I have a busy Monday should I portions of the workout on Sunday (rest day). For example tomorrow when I work all day I can manage all the components if I do them in a row for 2-3 hours probley with work or should I do the first two components today and do the next two tomorrow to allow more rest between?
ReplyDeleteSorry for the typos, just woke up, Canada Olympic Hockey finals at 5am with a few beers threw me off a bit.
DeleteHey man, I would take a long hard look at the FAQ and programming philosophy and cross compare it with your goals. For us we dropped a day back to be able to plan better to try to fit it all in.
DeleteI would make sure to get what i am weakest at done. And if you have free time and we have a lighter day throughout the week you could do some make up. Since the open is coming up just be careful with overload later in the week before the big dance. i would not split it up half today and half tomorrow because tomorrow is a new day full of new movements from the mind of Ben who can probably give better advice. i hope this helps a little bit. good luck.
ReplyDeleteI can imagine Ben saying something like this -"No excuses. If you want to be a Regionals/Games athlete then you will find or make the time. Otherwise you fall into the category of "Open" athlete." The reality is that Regionals level athletes are training at this level, so to be one you have to train like one.
ReplyDeleteOpen:
ReplyDeleteMETCON - 6:20, 26 burpee box jumps... burpees and box jumps (2) of my slowest movements.
FS 4x4 across - #215, picked the right weight, got deep and that 4th rep was tough but kept form driving up.
Open:
ReplyDeleteMetcon - 5:10 + 45 BBJs. Couldn't go unbroken on TTBs due to crushed hands. PSnatches were (15) - (8 + 4) - (4 + 3 + 2). Rather surprised with good performance on BBJs.
FS - done at 265# (120kg)
Open:
ReplyDeleteMetcon 58bbj
110kg
Masters 47
ReplyDelete1. 4:49/48 BPBJ
2. 120kg
Nice work Vadim! I am hoping to see you in the Games this year.
Delete1. 5:50 36 Burpee BJ
ReplyDelete2. 110kg
Landed in Kuwait Saturday night, very jet lagged today, first day back training since Wednesday and trying to get adjusted to this military chow hall nutrition .....Felt very weak and heart rate was sky rocketing today
ReplyDeleteOPEN
METCON
1) Time - 4:46
Then I sat down for 40 seconds while clock was running and remembered I had to do the burpee box jumps haha, my heart rate was sky high
2) 50 Burpee Box Jumps
Front Squat (went easy here today)
115, 185, 225, 245
Hope to be back on normal sleep routine and adjusted by this Friday , not my best day
For having jet lag you sure kicked that WODs ass. Nice work man
DeleteRegionals
ReplyDelete1. Snatch - felt great!
145
155 - one miss here
165
155
2.C&J Complex- 235lbs. Missed the second clean at 245. Pussed out. No excuses.
3. Skipped. We're maxing out our back squats at school today.
4. Metcon- 6:08. Had a hand issue that took about 45 seconds to get fixed up.
35 BBJ.
1. 4.15/50 reps
ReplyDelete2. 120 kg
Regionals.
ReplyDelete1) done off 170#. Only 1 miss at 90%, got it in before the minute was up.
2) done up to 220. Missed jerk at 231.
3) 231 / 242 / 253 x 4sets.
4) done. Metcon in 5.15
Burpee Box Jumps: 37reps.
Was not quite feeling it today.
1) Done off of 235. First half was great, second half.. not so much
ReplyDelete2) 275. Only spent about 6-7 minutes on this. Felt good though
3) 275. One set at 305 just to see how it felt.
4) This evening.
4) 4:30, 43 burpee box jumps.
DeleteRegionals:
ReplyDelete1) Snatch - 185/205/225/205 (rough day. couple of misses. back still fried from deads!)
2) c&j - 275
3) front squat - 335
4) metcon - 4:15, 51 reps
Game time everyone! Good luck this week.
You to man, what region are you in? Ill be leader boarding lots lol- like to follow the compwod folks
DeleteGreat job Joe!
DeleteThanks Michael. Brandon I'm in the southeast region.
DeleteAre step-ups still Rx?
ReplyDeleteNo. You must jump up with a 2 foot take off and full extend on top of the box.
DeleteStep downs are ok.
Is that for all box jump movements, or just for BBJ? Is this for games standard?
DeleteI ask because I haven't seen any updates on games.com
Master open
ReplyDelete6:18/ 31
135#
Open/Masters:
ReplyDelete5'8"/180/44
1. 4:58/48 Rx. Damn I wanted 50.
2. 1x245, 3x255
Great job none the less man you "older masters" guys impress me so much. I train with Victor sometimes when I get the chance and the capacity you guys still have is amazing. Hope I can maintain my fitness for 20+ years
DeleteThanks Blaine. Victor is in a whole other league. That guy is amazing. Just take good care of yourself and your fitness will be off the charts in 20 years. I spent all of my twenties and a good portion of my thirties doing ALL the wrong things. This stuff is like a fountain of youth.
DeleteMike thanks for always being a positive voice around here. Wish you the best in the open this year.
DeleteIf there was a like button, I would've used it to like Dan's comment lol! Seriously, good job Michael, and thanks for always being helpful and positive.
DeleteAwesome job Michael.
DeleteIf we'd play hockey, you'd have the "C" on your shirt! :)
Always consistent. Good job man. I hate that there are 39,000 Michael Johnsons on games.com site. I'm trying to put you in my leaderboard but it is taking me forever to narrow down haha!
DeleteOPEN:
ReplyDelete1) 4:05 Rx.
2) 57 reps
3) 285# across
A machine as usual. Great job!
DeleteOpen
ReplyDelete1- 5:52 / 39 burpee box jumps
2- 185/205/215/225
1. Snatch
ReplyDeleteEMOMx16
1-4) 155
4-8)175
8-12) 185
12-16) 165 Dropping back down was tough kept over launching throwing it behind me.
2. Clean
225# Felt Super heavy today so stopped here.
3. Front Squats
225#
4. Metcon
2 Scores:
(1) 4:29
(2) 55; Kept a 5 every 30 second pace, felt alright could've pushed harder if had to
Great job!
DeleteThis comment has been removed by the author.
ReplyDeleteOPEN
ReplyDelete1. Metcon: 5:20 Rx / 36 BBJ
2. 4x4 Front Squats @ 255#
This comment has been removed by the author.
ReplyDeleteMy speed on snatches is horrible, unbroken on TTB but still need to be faster then finished with 20 burpee box jumps. 275#x4.
ReplyDeleteStill loving this programming
Regional
ReplyDeleteSnacth 16 EMOM
185x2
210x1
220x1 hit last 2- felt slow and sluggish today..
195x2
Just not quick as I wanted today... mustve been the Fireball Whiskey:)
CleanJerk Complex
135,185,225,255,275,290-(f) hit the clean part, damn near choked myself out on the jerk just not their today....
Rest this PM had to run early today
Regionals:
ReplyDelete1: done off 245lb....missed two at 220 but reset and made them
2: worked up to 255
3: done...1 set @ 235...5 sets @ 255....this is great for me, I'm very happy with the mid back stabilization
rest later...out of time. I'm ready for this week. Only wish I would have found this site earlier. Thanks so much for the programming Ben.
4: A. 3:52RX
DeleteB. 60BBJ RX...mostly step downs till the last :90
Nice work HMK!
Delete4:43rx , 52bbj
ReplyDelete1.) Had to do all singles today because of a giant gash on my left hand...need to let it heal before Friday. 195, 215, 235, 205. (Had a miss at 215)
ReplyDelete2.) Worked up to 275#
3.) 300#, felt great so went up to 325# for last two sets.
Will do the MetCon later. Have to coach a few classes beforehand.
Finished the MetCon
Delete1.) 4:04 (Struggled with the TTB today, Snatches felt great)
2.) 58 BBJ
A) 4:53
ReplyDeleteB) 43 BBJ
Finding my feet in WODs after being struck down with a chest infection for 10 days. Kinda wish that the start of the Open was next week. That said, bring on the Open, I'm a giving it my all no matter where I'm at.
Also worked up to 120KG for the 4x4 Fr Sq.
Deleteand worked up to a heavy snatch at 95KGs for fun too.
Open
ReplyDelete1a. 3:22
1b. 61
2. Could only muster the strength to do 225...that killed me, in a good way.
Good luck to everyone during the Open. I think I'll be checking out until after the Open. Have some fun and kill it!
Great job today. Looks like you are ready! Good luck.
Delete1. 5:41/36
ReplyDelete2. 105, 135, 145, 145 (back not 100%, stayed lighter)
Open
ReplyDelete6:58/31 BBJ
First CFNE WOD since December
I signed up for the Open even though I know it won't be a regional year, I am almost 5 month pregnant now
Excited to see all the competitors here tear up the leaderboards
Way to go B!
DeleteMasters
ReplyDelete1. Snatch work 3 misses... worked off 190lbs
2. Clean complex worked up to 205
3. Front squats 275 across
4. 4:30/66 reps Rx
Oh my lord Trevor. That is a whole bunch of burpee box jumps!
Deletethanks buddy......this power beard is finally working.
Delete+1 for power beards
DeleteRegionals
ReplyDelete1. Snatches 95-105-120-100
2. Worked up to 175 C&J felt great
3. skipped for time
4. 5:34 with 46 burpee box jumps
Open:
ReplyDelete1) 6:38RX/ 28 burpee box jumps. Goal was mid 30's.
2) 225 across
Open.
ReplyDelete1A. 5:57
1B. 43 reps
2: 100kg
Open; Masters
ReplyDelete1. 4:45, 50 BBJ (stepped down on these, not bounding until the open)
2. FSq 225# across
Dang it! So close! Great job as always.
DeleteHa! you set the bar my man. Good luck in the Open. You are gonna do awesome. Thanks for being a great positive captain to us!
DeleteOPEN
ReplyDelete1A - 3:46 - TTB unbroken - grip failure slowed down the snatches
1B - 55
2 - 255
Open:
ReplyDelete4:15... Paced this a little too much and wasn't quite mentally in it. Sometimes I want to punch myself in the face.
56 BBJ... Wow that was a death march, pure survival grind the whole way
Open
ReplyDeleteTrained after 5 hours driving my car back from WE. A fast food in the stomach and nothing more since lunch 5 hours before.
5:30 and 37 BBJ.
Metcon:5:24
ReplyDelete39 bbj
1. 155# 175# 185# 165#
ReplyDelete2. up to 245#
3. 4x4 FS 275# 255# 255# 255# lower back not feeling strong for some reason
4. 4:40 + 49 BBJs
Open Masters
ReplyDelete1. 5:32 + 38 (75# bar)
2. FS 115/135/155/165
Open
ReplyDelete1a. 5:40 @95#
1b. 41 Burpee Box Step ups (holding out for the Open)
2. 1x165, 3x175
Not feeling it today. I may take tomorrow off just for some additional rest. I can't head into the Open feeling like crap - come on!
1) worked off 185#. Really happy with it.
ReplyDelete2) skipped.
3) 275# across.
4) 1) 3:42 rx. 2) 73.
So impressive!
Delete73?!?! Damn boy!!! :)
DeleteI didn't know what kind of shape I would be in when I finished that one neither...
Deletemoving son!
DeleteMixed today.
ReplyDeleteDid the EMOM Snatch. Kept it lighter @ 155.
Did HSC and SC up to 240. No jerks!
Metcon:
4:29
40 BBJ (went very slow)
Front Squats: @ 225
The only thing that felt sort of good today was the 15-12-9 Metcon. Have been away working and took 5 days of. On the other hand I think my body needed it. But this 5 days has been a struggle cause my body felt sore every day, especially shoulders and lower back. I hope it will feel a little better tomorrow :-)
Open
ReplyDeleteMetcon:
15-12-9
4:59
Burpee bj
42
Front squat
245 across (could of gone 265)
Here comes PT !!!
DeleteHi Guys,
ReplyDeleteRigionals:
Snatch: 80kg;92.5kg;97.5kg;85kg
C&J: 110kg
FS:135kg
Metcon:
(1) 5:02min
(2) 44
This comment has been removed by the author.
ReplyDeleteOpen
Delete(1) 4:44
(2) 43
FS:
(did these climbing)
80-85-90-100kg(PR)
Open:
ReplyDelete1. 5:46 / 57 BBJ (95# PwrSnatch)
2. 190# across
3. Worked some Gymnastics skill/strength. emom x 11 - 5 Deficit HSPU (8'')
Metcon
ReplyDelete1. 4:16 RX/54 BBJ (The BBJ was miserable)
2. No squats for me today.
Open
ReplyDelete1.) 4:38/ 51 bbj
2.) #225 across
Open
ReplyDelete1. 4:06 / 50 b.bj
2. 235(1st set)- 255#
Open w/ Clean & Jerk Complex
ReplyDeleteMetcon
6:11 (not happy with this. Red lined during 12's and felty like I had to throw up)
C&J
Got to 275#
Front Squats
@ 315
1. snatch: 195#,220#,235#,210#. 3 misses. 1 with 195#, 2 with 210#. 235# felt solid.
ReplyDelete2. clean complex: 300#
3. front squat: did 3 sets with 315# and stopped. had some knee pain.
4. metcon:
A: 4:15 rx
B: 62 burpee box jumps. mostly step downs.
Regionals, although not sure why...
ReplyDeleteHad to total today because missing it last 2 weeks
Snatch- 125/2, 135/1 x 2, 145/1, 150/1 155/1 x 3 missed all three but felt light.
Clean and jerk- 155/2, 175/1, 185/1, 195/1. No belt. Maybe could have gone 198 or 200
Front squat 5 x 4: 175 across. These were weak today. Have been at 195/4 x 3 but didn't have it in me.
Wod
15-12-9 snatch at 80 + ttb-4:03
Burpee box jumps in remaing time: 55. Wanted to get to that 60 mark...
Finally had a chance to log this... Here is to all my antininjas/ Fat boy club!!!
ReplyDeleteMetcon: 10 min timer
A)115 snatch and TTB
15-12-9
3:26 rx
B)52 mothaF'N BBJ
Fronts squatted 315x4x4, then play around with thrusters 225x4 for 2 sets
Open Masters
ReplyDelete1. 4:54 / 52 bbj
2. 135# FS
OPEN
ReplyDelete1) 3:15 RX + 61 BJ.
Never thought I'd survive this.
2) 235# across.
That is great work! You crushed both parts of the metcon.
DeleteOPEN
Delete4:30 + 50 BJ
been off training since last tuesday cause I had the flu big time. couldn't move. this was bad.
front squat 285 across
Open
ReplyDelete1. 4:56 - 35 BBJ
2. 225#
Open:
ReplyDeleteMetcon
a. 4:02 - wish I could see the time or I would have tried harder for sub 4.
b. 58 BBJ - walked them all down. just tried for a steady pace of 10/min
2. Front squat 4x4x275
1. 185/205/220/195. No misses, snatches felt as good as they ever have today. I almost abandoned ship and went for a PR, but I stayed on track. I could have went for days at 222.
ReplyDelete2. Worked up to 255
3. 250 Across. Felt good.
4. 5:59 - 32 BJJ. Not super stoked on this, actually pretty bummed about it. Put the bar down too many times, didn't stick to my plan going in, didn't push. Oh well, live and learn.
1) 3:18/70
ReplyDelete2) snatch: 1-4 @185 power 5-8@205 squat 9-12@215 squat 13-16@195 power
3) clean complex 245
Open
ReplyDelete1) 5:45. went out too fast and blew myself up
2) 39 BBJ.
4x4 front squat at 265#
Delete1. Snatch
ReplyDeleteEMOMx16
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.
105/120/125/115 no misses
2. Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps
1) 4:50rx 2) 44 burpee box jumps, should of moved quicker on these.
3. F squats 4x4
easing back into squatting left hip still tweaky, 185 across.
Open
ReplyDelete1. 5:37 / 37 BBJ
2. FS 4x4 - 225, 245, 265, 285
DeleteOpen
ReplyDelete1)metcon- 3:40, BJ-65
2)FS-265#
BOOM!! Nice job man!!
DeleteOpen
ReplyDelete1) 3:29 - 51 BBJ
2) Front Squats - 185-195-205x2
Open
ReplyDelete1) 4:44 & 48 BBJ
2) 225#
Open
ReplyDelete1) 4:37 then 53 BBJ - Rx
2) @ 205#
Open/Masters 48
ReplyDelete1) 6:22 @ 105# and then 30 bbj.
2) 205 across.
Open
ReplyDeleteStayed light and altered do to back pain
1)4:31 hang snatch 65#
42
2)4x4 95# strict press
Open
ReplyDelete1. 5:54 Rx, 38 burpee box jumps
2. 165 across
1.) 115; 130; 140; 125
ReplyDeleteFelt better than last week!
2.) worked up to 175#, had more in the tank but ran out of time.
3.) 185#
Felt great
4.) 6:05+ 39 box jumps
I was really confused and wondered why it was taking longer than it should have and I loaded the bar with 100# instead of 80. Oh well.
Open 2014
ReplyDelete1A : 4:02 Rx
1B : 60 BBJ
1. 160, 170, 190, 175 (2 Fails, both at 190, made one up within minute)
ReplyDelete2. 240
3. 265 Across
4. 5:14 + 39 BBJ (tore right thumb pretty badly, should've been sub 5)
Open:
ReplyDelete1) a. 5:30 + 38 BBJ
2) 4x4 Front Squat 270lbs across.
1.
ReplyDelete185x2
210x1
220x1
195x2
2. Worked to 275
3. 6x4 at 325
4. 4:09 rx
75 BBJ
5'6"/165/Southeast
ReplyDeleteTraveling for work, missed a few days but back tonight.
Open:
WOD Rx - 4:21 + 49 BBJ
4x4 FS - 300# Across
Regional work
ReplyDeleteSnatch emom 135, 155, 165, 145
Clean complex worked up to 255
Front sqauts later
Emom 5:50 and 45 BBJ. Shoulders are smoked and had to do a lot of singles on snatches
2014 Regional & Games:
ReplyDelete1. Snatch:
First 4: 125# (8/8)
Second 4: 145# (3/4)
Third 4: 155 (3/4)
Last 4: Class snuck up on me and couldn't do the last 4.
2. Clean: 215#. Attempted 235# hit HC, SC, missed jerk. Not where I wanna be but I am seeing improvement!
3. FS: 225# across.
4. (a) 7:15 Rx. Disappointed in this score. Nothing UB.
(b) 26 BBJ. Not too mad about this, moved fast and didn't stop.
1 snatch:125-140-150-135
ReplyDelete2 clean complex: 185 (bad day)
3 FS: 205-235-235-245-245-255
4 MetCon: 8:58 and 7 BBJ
Open
ReplyDelete1A: 4:11
1B: 43 BBJ
Regionals
ReplyDeleteSnatches
75% @ 170lbs for 2s
85%@ 195lbs for singles
90% @205lbs for singles
80% at 180 for 2s
265lbs for clean/jerk complex (didn't push it to hard)
315lbs for Front Squat 6x4 across
4:15 for buy-in, 50 Burpee Box Jumps
First time posting, going to try to stick to this program and post everyday to keep me on track, I've been checking out your numbers and doing 50-60% of the programming for the last few month, def some beasts on here
1. Snatch
ReplyDeleteEMOMx16
3 misses at 90%, it all kind of fell apart there. Pulled it back together for the last 4 min.
2. Clean- Worked up to 275
3. Front Squats
6x4 across- 275
4. Metcon- Backed off the pace to about 80-85% on the first WOD to save myself on TTB and on the BBJ. It seems to have paid off although if I did it again I would probably go a bit faster on the buy in. 4:56 on the buy in and 41 BBJ (unbroken, no rest)
1. Snatch
ReplyDeleteEMOMx16
3 misses at 90%, it all kind of fell apart there. Pulled it back together for the last 4 min.
2. Clean- Worked up to 275
3. Front Squats
6x4 across- 275
4. Metcon- Backed off the pace to about 80-85% on the first WOD to save myself on TTB and on the BBJ. It seems to have paid off although if I did it again I would probably go a bit faster on the buy in. 4:56 on the buy in and 41 BBJ (unbroken, no rest)
Switched things up a bit again today... Workout partner wanted to do class WOD which was DT, so did DT first:
ReplyDelete1. Metcon: DT
Time: 7:54min (never done regular DT before, was ok with this)
2. 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% @ 125#
3. Hang Squat Clean + Squat Clean + Jerk
Up to 155# (was definitely feeling gassed by this point)
4. Front Squats
6x4 across @ 175#
Open:
ReplyDelete1. Metcon - 9:41, 4 bbj
2. 175#
Open
ReplyDelete4:39 + 46 bbj
125 FS across
Open
ReplyDelete1. 4:00 / 64 burpee bj
2. Didn't realize it was across 215,25,235,245 (testing out elbow) Not great but manageable.
Masters 46
ReplyDelete(1) Time for the 15-12-9 (5:56)
(2) Total number of Burpee Box jumps (26)
2. Front Squats
4x4 across #215
Regionals
ReplyDelete1. 140,155,165,150
2. Worked up to 235
3. 265 across
4a. 5:24 Rx'd
4b. 48 burpees
Open
ReplyDelete1. 4:26
2. 41
2. FS
4X4 @ #315