Brooke Ence.
2014 REGIONAL & GAMES ATHLETES
With a 25 minute running clock...
1. 100 Pull ups for time or AMRAP 5, which ever comes first.
At the 5 minute mark...
2. 80 Wall Balls, 30/20 or AMRAP 5, which ever comes first.
At the 10 minute mark...
3. 60 Burpee Box Jumps, 24/20 or AMRAP 5, which ever comes first.
Face the box, show control and full stand on top of each box jump.
At to the 15 minute mark...
4. 40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.
At to the 20 minute mark...
5. 1200 meter Run, or run as far as possible in 5 minutes, which ever comes first.
1. 100 Pull ups for time or AMRAP 5, which ever comes first.
At the 5 minute mark...
2. 80 Wall Balls, 30/20 or AMRAP 5, which ever comes first.
At the 10 minute mark...
3. 60 Burpee Box Jumps, 24/20 or AMRAP 5, which ever comes first.
Face the box, show control and full stand on top of each box jump.
At to the 15 minute mark...
4. 40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.
At to the 20 minute mark...
5. 1200 meter Run, or run as far as possible in 5 minutes, which ever comes first.
2014 OPEN ATHLETES
Teams of 2
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks, 155/105
75 BJ, 24/20
10 CJ, 155/105
100 Pull ups
10 CJ, 155/105
75 BJ, 24/20
10 CJ, 155/105
50 Burpees
Teams of 2
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks, 155/105
75 BJ, 24/20
10 CJ, 155/105
100 Pull ups
10 CJ, 155/105
75 BJ, 24/20
10 CJ, 155/105
50 Burpees
Open.
ReplyDelete14:42, did this with Mike the Gazelle. had good flow, enjoyed it.
Games.
ReplyDeleteTough workout. I didn't stick with the 5 min intervals, but just done the prescribed number of reps for time.
32 mins total.
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ReplyDeleteMasters 47
ReplyDeleteDid alone. Rest time=Work time
25 burpees 1:30
5 C&J 45sec (2/1/1/1)
40 BJ (25/15)
5 C&J (1/1/1/1/1)
50 pull ups (25/15/10)
5 C&J (1/1/1/1/1)
35 BJ (20/15)
5 C$J (TnGo)
25 burpee 1:06
Feel GOOD.
15:57 Total time.
DeleteAnyone ever deal with an upper back (rhomboid area) injury?
ReplyDeleteI strained mine pretty good doing some shoulder to overhead.
Open:
ReplyDeleteDid it alone and split the reps:
1. METCON
For Time:
25 Burpees
5 CJ, 155/105
40 BJ, 24/20
5 CJ, 155/105
50 Pull ups
5 CJ, 155/105
35 BJ, 24/20
5 CJ, 155/105
25 Burpees
16:36 total... avg total times were, burpees - 3:00, bj's - 8:00 (very slow), pullups - 2:00, c&j - 3:30
Way to go Josh!
DeleteWay to go Josh!
Delete1. Tagir Ysupov , Ainur Latypov 15:45
ReplyDeleteOpen.
ReplyDeleteDid at alone, so halved all reps:
25 burpees
5 c&j
35 bj
5c&j
50 pull-ups
5c&j
35 bj
5 c&j
25 burpees
Was not able to keep 1:1 work:rest ratio, so did as I felt. Finished at 12:45 rxd
The BEAST!)))
ReplyDeleteRegionals:
ReplyDeletePull ups - 100
Wall ball - 100
BBJ - 20
c&j - 10
Run ~ 1000m
That went to hell fast after the wall balls when my back tightened up!
Regionals:
ReplyDeletePull ups 4´30"
wall ball time 9´06 but only 9kg
BBJ - 47
CaJ- 21
run - 1120m
Nadezhdin and Krasavin 14.57
ReplyDeleteBox 70sm
Open/Masters:
ReplyDelete5'8"/180/44
12:38 Rx (All by my lonesome)
Regionals:
ReplyDelete1. 60 pu. Still struggling to keep a rhythm
2. 71 wb @ 14#
3. 39 burpee bj
4. 20 cj @ 95#
5. Ran the full 1200, but not sure where I was at the 5 min mark
Did regionals this morning
ReplyDelete1) 4:57
2) 77 @ 20# WB - this is unacceptable
3) 40 - dear God
4) 15
5) 5+
1. 14:59 (step ups)
ReplyDeleteAwesome regional wod
ReplyDeleteReally liked this one
1. Pull-ups - done in 3:45ish
2. Wallballs done at 9mins (25#)
3. BBJ - done with 5 seconds left (which hurt C+J)
4. C+J - 30 reps rx
5. Completed but not in time Frame - 28:00ish
Then did my 10 c+J I missed
Total : 29:19
Have a good weekend everyone! Rest up, it's game time next week :-)
Open/Masters 48
ReplyDeleteWas forced to do Regionals...thanks a lot Clayton.
1) 67 pull-ups.
2) 71 wb @ 20#.
3) 39 bbj.
4) 17 cj @ 135#.
5) run 1200 over 5 mins.
You got better today.
DeleteWe had an odd # this am, so we decided to do regionals
ReplyDelete1. 4:26
2. 3:54- 20#
3. 48(tough to count at this point!)
4. 33-35ish?
5. Last in on the run over 5 min
I'm having trouble walking!
Got my ass kicked today nothing more to say
ReplyDelete1. All 3:30th
2. 70
3. 52
4. 25
5. Done in about 4:15
13:57 Jeff at 47 y.o. and Kat at 22 y.o. SPENT
ReplyDeleteRegionals for today; Masters
ReplyDeletePull ups: 100 unbroken (PR) in just over 1 minute.
Wall Balls: 80 in 4:38 (would have been no repped for being a little low, but at 5'5" I did what I could.
BBJ: 54 with stepping down to save the knees.
C&J: 27
Run: 800 this is a goat and thankful there is no running in the Open.
Dame dude way to kill those pullups! #ninja
DeleteAwesome job Victor! Congrats on the PR. That is amazing.
DeleteDid regionals this morning
ReplyDelete90 / 75 with 25#WB / 40 / 24 / over 5 minutes
Did regionals today
ReplyDelete1. 4:48
2. 4:52 14# to 9ft
3. 40
4. 21 Rx
5. 5+
Regionals
ReplyDeleteDid a Snatch+2OHS complex to start- Hit 175lbs a few times.
2. Metcon-
92 Pullups
Wall balls done in 4:30
35 BBJ.
25 C+J
Run done in 4:25
Dissapointed in the BBJ and C+J.
Bro are you using a 30 lb wall ball?
DeleteYeah. For some reason I'm good a wall balls. I died after that though.
DeleteNice work dude, that's solid.
DeleteOpen
ReplyDeleteTeamed up with my awesome girlfriend.
15:41 Rx.
Have a great weekend everyone! It's open time... Keep it fun! Go and get what's yours, one rep at the time.
Masters 46
ReplyDeleteTeams of 2 (24:15)
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks, 155/105
75 BJ, 24/20
10 CJ, 155/105
100 Pull ups
10 CJ, 155/105
75 BJ, 24/20
10 CJ, 155/105
50 Burpees
(Split the C&J but carried more than half on all other movements)
Open/Masters
ReplyDeleteAt a hotel gym for a kids swim meet, so had to modify a bit with what I had, solo:
25 burpees
5 C and J with 155
75 DU (no box here)
5 C and J
50 pull-ups, all strict as rig was really unstable
5 C and J
75 DU
5 C and J
25 Burpees
time :17:28
Have a great weekend to all, enjoy the rest and good luck this week!
Open
ReplyDelete12:59 Rx with partner
Open 2014
ReplyDelete1. Team Wod Deka CF Team
13:15 rx with Manuel Forcier
Bench Press
ReplyDelete7x3 225lb
Metcon
100 pullups
80 wallball 25lb
42 burpee box jump
20 cj 135lb
1100 meters
1. No partner so I did:
ReplyDelete25 Burpees
5 CJ (135#)
35 Box Jumps
5 CJ
50 Pullups
5 CJ
35 Box Jumps
5 CJ
25 Burpees
= 9:49
2. 5x3 Backsquat @ 215# (weakness=strength)
3. Practiced some OTM 30# WallBall after yesterday's mess. haha.
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Delete(Open)
DeleteOpen
ReplyDeleteno partner so cut the WOD in half but did 50 ctb pull ups.
12:26.
100 in 4:30 ish paced
ReplyDelete80 in 3:45 20#
39
21
850 meters
Regionals:
ReplyDeletePull-ups: Finished at 3:22 mark
Wall Balls: Finished at 8:03 mark (20# ball, no 30# available)
Burpee Box Jumps: 50 (Felt great going into these, felt terrible doing them haha)
C&J: 35
Run: 24:54 (Started the run at 20:35ish because of having to maneuver around others to get outside...pushed hard to keep a 1:25 or less pace.)
Open Wod with Jose.
ReplyDelete19:18
1. 3:25
ReplyDelete2. 4:19
3. 50 bbj
4. 4:56
5. dear god! I mine as well have walked the first 400m... took me a good 200m to feel normal ... 800m
Open:
ReplyDelete13:31 rx (w/ c2b)
Good burn
Open: 15:38 with Chrystal (been following the program with me since Sept).
ReplyDeleteTeam TakeOver - 13:48rx
ReplyDeleteNice work Team TO!
Delete2014 Regional & Games:
ReplyDelete25 Min Running Clock:
1. 4:44
2. 4:31. No 30# WB. Subbed 20# WB and 12' Target.
3. 41 BBJ
4. 19 C&J Rx. All aboard the struggle bus on this one.
5. 900 m
Did the partner WOD today. 15:36, did hand release burpees to a plate as we have that coming up for a competition.
ReplyDeleteOpen wod with my wife Amy
ReplyDelete19:45
I did ~ 2/3 of the reps but she did great!
I rx'd, Amy did 65# c&j, 16" bj, banded pull-ups.
DeleteOPEN
ReplyDelete14:12 RX. with François "Frog" Beauregard
Regionals:
ReplyDeleteDid some heavy cleans and heavy jerks
100 pull ups
80 wall balls
60 box jumps. Burpees weren't happening today
16 clean and jerks @ 155
Run under 5 mins
1. 75
ReplyDelete2. 4:15 20# paced for bbj, but i dont think it mattered
3. 40? I lost count....
4. 21 ..........and my dignity
5. Didn't complete
wow. depleted body!
Masters
ReplyDeleteDid the open wod with the girlfriend 19:36 Rx
1) 4:13
ReplyDelete2) 53 with 20 pounder at 13-14' target but I kept missing the wall had prob 12-15 no reps bc of that
3) 38
4)25
5) just ran the full 1200
Regional
ReplyDelete1.3:55
2. 4:32 25# ball heaviest we have
3. 45 (wow those sucked)
4. 35 (115# working back through elbow injury)
5. Ran full1200m not sure on clock 5:50?
Regional
ReplyDelete1.4:57 (Yes, I finished, stop the effing presses #antininja squad)
2. 4:19- large chunks, mostly sets of ten
3. 45
4. 25
5. Made 800 meters with 34 seconds left, just ran the whole thing.
Open (with a friend) - 23:02.
ReplyDelete21:35 Open with hubbie (135/95 pc) (pullups/ jumping pullups)
ReplyDeletePartnered w/ my 12yo son: 18:44
ReplyDeleteHe did 20" box, 45lb c+j's,
Regionals:
ReplyDeleteBeen working with 4hrs sleep Thursday night, Friday night, and Saturday 2.5hrs sleep. Doing military training (field work mostly) so just got to this today (Sunday) with basically no sleep.
All RX
1: 4:50....slow
2: 4:41....slow
3: 45
4: 28
5: skipped....running with wife later.
Open
ReplyDelete14:42