Sunday, February 23, 2014

Monday 2.24.14

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.

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

136 comments:

  1. Do you score wod as total box jumps? Or time plus box jumps?

    ReplyDelete
    Replies
    1. 2 Scores.
      (1) Time for the buy-in
      (2) Total number of Burpee Box jumps

      Delete
  2. open week! with some fun workouts to start it off, cant wait! thanks ben. good luck everyone.

    ReplyDelete
  3. Just 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?

    ReplyDelete
    Replies
    1. Sorry for the typos, just woke up, Canada Olympic Hockey finals at 5am with a few beers threw me off a bit.

      Delete
    2. Hey 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.

      Delete
  4. I 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.

    ReplyDelete
  5. I 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.

    ReplyDelete
  6. Open:
    METCON - 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.

    ReplyDelete
  7. Open:
    Metcon - 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)

    ReplyDelete
  8. Replies
    1. Nice work Vadim! I am hoping to see you in the Games this year.

      Delete
  9. 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

    OPEN
    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

    ReplyDelete
    Replies
    1. For having jet lag you sure kicked that WODs ass. Nice work man

      Delete
  10. Regionals
    1. 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.

    ReplyDelete
  11. Regionals.

    1) 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.

    ReplyDelete
  12. 1) Done off of 235. First half was great, second half.. not so much

    2) 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.

    ReplyDelete
  13. Regionals:

    1) 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.

    ReplyDelete
    Replies
    1. You to man, what region are you in? Ill be leader boarding lots lol- like to follow the compwod folks

      Delete
    2. Thanks Michael. Brandon I'm in the southeast region.

      Delete
  14. Replies
    1. No. You must jump up with a 2 foot take off and full extend on top of the box.
      Step downs are ok.

      Delete
    2. Is that for all box jump movements, or just for BBJ? Is this for games standard?

      I ask because I haven't seen any updates on games.com

      Delete
  15. Open/Masters:

    5'8"/180/44

    1. 4:58/48 Rx. Damn I wanted 50.
    2. 1x245, 3x255

    ReplyDelete
    Replies
    1. 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

      Delete
    2. Thanks 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.

      Delete
    3. Mike thanks for always being a positive voice around here. Wish you the best in the open this year.

      Delete
    4. If 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.

      Delete
    5. Awesome job Michael.
      If we'd play hockey, you'd have the "C" on your shirt! :)

      Delete
    6. 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!

      Delete
  16. OPEN:
    1) 4:05 Rx.
    2) 57 reps
    3) 285# across

    ReplyDelete
  17. Open
    1- 5:52 / 39 burpee box jumps
    2- 185/205/215/225

    ReplyDelete
  18. 1. Snatch
    EMOMx16
    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

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

    ReplyDelete
  20. OPEN
    1. Metcon: 5:20 Rx / 36 BBJ
    2. 4x4 Front Squats @ 255#

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

    ReplyDelete
  22. My speed on snatches is horrible, unbroken on TTB but still need to be faster then finished with 20 burpee box jumps. 275#x4.
    Still loving this programming

    ReplyDelete
  23. Regional
    Snacth 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

    ReplyDelete
  24. Regionals:

    1: 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.

    ReplyDelete
    Replies
    1. 4: A. 3:52RX
      B. 60BBJ RX...mostly step downs till the last :90

      Delete
  25. 1.) 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)
    2.) 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.

    ReplyDelete
    Replies
    1. Finished the MetCon
      1.) 4:04 (Struggled with the TTB today, Snatches felt great)
      2.) 58 BBJ

      Delete
  26. A) 4:53
    B) 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.

    ReplyDelete
    Replies
    1. Also worked up to 120KG for the 4x4 Fr Sq.
      and worked up to a heavy snatch at 95KGs for fun too.

      Delete
  27. Open
    1a. 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!

    ReplyDelete
    Replies
    1. Great job today. Looks like you are ready! Good luck.

      Delete
  28. 1. 5:41/36
    2. 105, 135, 145, 145 (back not 100%, stayed lighter)

    ReplyDelete
  29. Open
    6:58/31 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

    ReplyDelete
  30. Masters
    1. 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

    ReplyDelete
    Replies
    1. Oh my lord Trevor. That is a whole bunch of burpee box jumps!

      Delete
    2. thanks buddy......this power beard is finally working.

      Delete
  31. Regionals
    1. 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

    ReplyDelete
  32. Open:
    1) 6:38RX/ 28 burpee box jumps. Goal was mid 30's.
    2) 225 across

    ReplyDelete
  33. Open.

    1A. 5:57
    1B. 43 reps

    2: 100kg

    ReplyDelete
  34. Open; Masters
    1. 4:45, 50 BBJ (stepped down on these, not bounding until the open)
    2. FSq 225# across

    ReplyDelete
    Replies
    1. Dang it! So close! Great job as always.

      Delete
    2. Ha! 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!

      Delete
  35. OPEN
    1A - 3:46 - TTB unbroken - grip failure slowed down the snatches
    1B - 55

    2 - 255

    ReplyDelete
  36. Open:
    4:15... 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

    ReplyDelete
  37. Open
    Trained 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.

    ReplyDelete
  38. 1. 155# 175# 185# 165#
    2. up to 245#
    3. 4x4 FS 275# 255# 255# 255# lower back not feeling strong for some reason
    4. 4:40 + 49 BBJs

    ReplyDelete
  39. Open Masters
    1. 5:32 + 38 (75# bar)
    2. FS 115/135/155/165

    ReplyDelete
  40. Open
    1a. 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!

    ReplyDelete
  41. 1) worked off 185#. Really happy with it.
    2) skipped.
    3) 275# across.
    4) 1) 3:42 rx. 2) 73.

    ReplyDelete
  42. Mixed today.

    Did 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 :-)

    ReplyDelete
  43. Open

    Metcon:
    15-12-9
    4:59

    Burpee bj
    42


    Front squat
    245 across (could of gone 265)

    ReplyDelete
  44. Hi Guys,

    Rigionals:

    Snatch: 80kg;92.5kg;97.5kg;85kg
    C&J: 110kg
    FS:135kg
    Metcon:
    (1) 5:02min
    (2) 44

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

    ReplyDelete
    Replies
    1. Open
      (1) 4:44
      (2) 43

      FS:
      (did these climbing)
      80-85-90-100kg(PR)

      Delete
  46. Open:

    1. 5:46 / 57 BBJ (95# PwrSnatch)

    2. 190# across

    3. Worked some Gymnastics skill/strength. emom x 11 - 5 Deficit HSPU (8'')

    ReplyDelete
  47. Metcon

    1. 4:16 RX/54 BBJ (The BBJ was miserable)

    2. No squats for me today.

    ReplyDelete
  48. Open

    1.) 4:38/ 51 bbj

    2.) #225 across

    ReplyDelete
  49. Open
    1. 4:06 / 50 b.bj
    2. 235(1st set)- 255#

    ReplyDelete
  50. Open w/ Clean & Jerk Complex

    Metcon
    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

    ReplyDelete
  51. 1. snatch: 195#,220#,235#,210#. 3 misses. 1 with 195#, 2 with 210#. 235# felt solid.
    2. 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.

    ReplyDelete
  52. Regionals, although not sure why...
    Had 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...

    ReplyDelete
  53. Finally had a chance to log this... Here is to all my antininjas/ Fat boy club!!!

    Metcon: 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

    ReplyDelete
  54. Open Masters
    1. 4:54 / 52 bbj
    2. 135# FS

    ReplyDelete
  55. OPEN

    1) 3:15 RX + 61 BJ.
    Never thought I'd survive this.

    2) 235# across.

    ReplyDelete
    Replies
    1. That is great work! You crushed both parts of the metcon.

      Delete
    2. OPEN
      4:30 + 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

      Delete
  56. Open:
    Metcon
    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

    ReplyDelete
  57. 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.

    2. 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.

    ReplyDelete
  58. 1) 3:18/70
    2) snatch: 1-4 @185 power 5-8@205 squat 9-12@215 squat 13-16@195 power
    3) clean complex 245

    ReplyDelete
  59. Open
    1) 5:45. went out too fast and blew myself up
    2) 39 BBJ.

    ReplyDelete
  60. 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.
    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.

    ReplyDelete
  61. Open

    1) 3:29 - 51 BBJ
    2) Front Squats - 185-195-205x2

    ReplyDelete
  62. Open
    1) 4:37 then 53 BBJ - Rx
    2) @ 205#

    ReplyDelete
  63. Open/Masters 48

    1) 6:22 @ 105# and then 30 bbj.

    2) 205 across.

    ReplyDelete
  64. Open
    Stayed light and altered do to back pain
    1)4:31 hang snatch 65#
    42
    2)4x4 95# strict press

    ReplyDelete
  65. Open
    1. 5:54 Rx, 38 burpee box jumps
    2. 165 across

    ReplyDelete
  66. 1.) 115; 130; 140; 125
    Felt 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.

    ReplyDelete
  67. 1. 160, 170, 190, 175 (2 Fails, both at 190, made one up within minute)

    2. 240

    3. 265 Across

    4. 5:14 + 39 BBJ (tore right thumb pretty badly, should've been sub 5)

    ReplyDelete
  68. Open:

    1) a. 5:30 + 38 BBJ
    2) 4x4 Front Squat 270lbs across.

    ReplyDelete
  69. 1.
    185x2
    210x1
    220x1
    195x2

    2. Worked to 275

    3. 6x4 at 325


    4. 4:09 rx
    75 BBJ

    ReplyDelete
  70. 5'6"/165/Southeast

    Traveling for work, missed a few days but back tonight.

    Open:
    WOD Rx - 4:21 + 49 BBJ
    4x4 FS - 300# Across

    ReplyDelete
  71. Regional work
    Snatch 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

    ReplyDelete
  72. 2014 Regional & Games:

    1. 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.

    ReplyDelete
  73. 1 snatch:125-140-150-135
    2 clean complex: 185 (bad day)
    3 FS: 205-235-235-245-245-255
    4 MetCon: 8:58 and 7 BBJ

    ReplyDelete
  74. Regionals
    Snatches
    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

    ReplyDelete
  75. 1. Snatch
    EMOMx16
    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)

    ReplyDelete
  76. 1. Snatch
    EMOMx16
    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)

    ReplyDelete
  77. Switched things up a bit again today... Workout partner wanted to do class WOD which was DT, so did DT first:
    1. 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#

    ReplyDelete
  78. Open:
    1. Metcon - 9:41, 4 bbj
    2. 175#

    ReplyDelete
  79. Open
    1. 4:00 / 64 burpee bj
    2. Didn't realize it was across 215,25,235,245 (testing out elbow) Not great but manageable.

    ReplyDelete
  80. Masters 46
    (1) Time for the 15-12-9 (5:56)
    (2) Total number of Burpee Box jumps (26)

    2. Front Squats
    4x4 across #215

    ReplyDelete
  81. Regionals
    1. 140,155,165,150
    2. Worked up to 235
    3. 265 across
    4a. 5:24 Rx'd
    4b. 48 burpees

    ReplyDelete