Friday, February 28, 2014

Saturday 3.1.14

The Champ.

2014 REGIONAL & GAMES ATHLETES
1.  Back Squat
7x2 Low Bar Box Squat - set box up just below parallel.  Keep shins vertical throughout movement.  No "plopping" onto the box, slowly absorb it.

2.  Jerks
7x2 from blocks - drop from the top and reset from the blocks.

3.  Teams of Two
One athlete works while the other rests...
50-40-30-20-10 reps for time of:
Wall Balls, 30/20
Power Cleans, 135/95


2014 OPEN ATHLETES
Teams of Two
One athlete works while the other rests...
50-40-30-20-10 reps for time of:
Wall Balls, 30/20
Power Cleans, 135/95

66 comments:

  1. Coach if I'm planing to do the open wod tomorrow should I be doing this workout you posted today or something else?

    ReplyDelete
  2. Open
    1. Build up to a heavy power clean : 120 kg
    2. Partner WOD 19:49 (12 kg ball)

    ReplyDelete
  3. Could you add me to the built by bergeron leaderboard?
    Jeremy Levo, europe region
    Thx

    ReplyDelete
    Replies
    1. Please add me as well.
      Andrew Carcich
      South Central region

      Delete
    2. If you can add people...I would be honored to be on the board!
      Have followed this programming since last year's Open...
      Thanks is never enough for this community and motivation...
      Sorry I do not post as often, I will work on it!

      Tony Biolo, North Central Region

      Delete
    3. Added you guys. However, the "problem" when you add new people, is that its a new leaderbord, with new adress.

      https://games.crossfit.com/lboards/result?id=329638

      Delete
  4. Hey guys I'd like to be added to your leaderboard as well. Jared Mirando north east region. Thanks a lot and thanks for the programming

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

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  6. Open:
    14.1
    Open:
    Keith Bussom- 345, PR( redo?)
    Josh Wagner- 392

    ReplyDelete
    Replies
    1. Great job to both of you? Keith your doubles must have been right on! Awesome work.

      Delete
    2. Thanks Michael.....I owe DU performance to your bro! RX Rope for life!

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    3. Thanks pal....keep it up everyone! 4 more weeks

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    4. Thanks pal....keep it up everyone! 4 more weeks

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    5. Thanks for post Bus. Thanks Mike. Gdlk to you through the Open.

      Delete
  7. Open:
    No partner so I did 7 rounds of:
    10 wallballs (30)
    10 power cleans(135)
    10 GHD sit-ups
    Didn't time it (75% intensity)

    ReplyDelete
    Replies
    1. I liked this idea:

      I did 5Rnd sorta for time.
      All movements unbroken:

      250M row
      10 Wall Ball (30/10)
      10 Power Clean (135)
      10 GHD Sit Up

      Delete
  8. Open
    12:55 did 25-20-15-10-5 with a 1:00:1:00 work:rest ratio. Used 20# ball.

    ReplyDelete
  9. Regionals.

    Did 14.1 today since the gym I'm going to for the open wods is doing it on Saturdays.

    14.1: 340reps. 40rep pr from last time. I'll take it since I hate this wod with a passion.

    ReplyDelete
    Replies
    1. Great work Drew! You are really stepping your game up. Congratulations.

      Delete
  10. Open:

    5'8"/180/44

    Re-did 14.1. 304. 23 rep improvement over yesterday. Went all clean and jerks. Helped a little, but my grip still was destroyed. I see a lot of plate carries and farmer carries in my future.

    There are some crazy numbers being put up by you guys and a lot of people fighting through goats, that will be strengths this time next year, to get really good scores. Really fantastic work. All of you inspire me.

    ReplyDelete
    Replies
    1. Nice job) good improvement. Happy for you!

      Delete
    2. Damn, that's a great jump, what was your pace? I was rying for a 1:20 pace to get thru seven rds. But the tank started to empty out and forearms started to smoke. I did switch between snatch grip and clean grip and the cleans felt easier and had to break the set of 15 into 5's. Tried it get DU's in sets of 20 ten ten later on into the WOD. Got 264 reps wanted 270 min. Will re-do again and hopefully improve to get into or through the double unders in rd. 7.

      Delete
    3. Nice job man! Way to set a goal and hit it!

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    4. Great work Michael! Was it switching to c&j that allowed you to improve your score? I'm consider doing that tomorrow, but not sure...

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  11. Nice work and great improvement!

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  12. 1. 185 across
    2. 185 205 225 235 245 255 265 275 (missed 2nd)
    3. 14:58 done with Victor my grip was shot couldn't hold the bar sets of 5 for me Victor killed it as usual

    ReplyDelete
    Replies
    1. Blaine, I hope I can fake a business trip to Atlanta sometime in the future so I can work out with you and Victor! Haha!

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    2. Haha Yeh that would be great just don't be in any kind of hurry I still have a lot of work to do

      Delete
  13. Open.
    Did with my father (Vadim Darchinov, he also posts here) - 13.13 with 20# medball.

    ReplyDelete
  14. Masters 47
    1. Second attempt 14.1 - 348 reps. Happy. Still feel a little bit in the tank)
    2. 13:13 ( WB 15/15,10/10//10/10;10/10//8/8;7/7//10/10//5/5;;;; PC al sets done by 5 reps each). Nice workout. Like it.

    ReplyDelete
    Replies
    1. VADIM!!!!! Great job! You must have a HUGE tank...

      Delete
  15. 1. Backsquats to 315- wanted to do it right, loading Hammy's and speed out of the bottom

    2. Jerk to 275 , stayed here for most sets, happy with the consistency!

    3. Metcon: 13 mins on the nose

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  16. Open
    Went to buddies gym, did it in 17 minutes and some change, love the team wods.

    ReplyDelete
  17. Partner Wod with Adam Dawkins
    12:26 RX
    SAAD

    ReplyDelete
  18. Reg:

    1) 7x2 squat at 315
    2) 5X2 jerk @ 245
    3} 10 rounds 250 m row w/ 30 sec rest between.

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  19. 1. 7x2 Low Bar Box Squat @ 185#
    Never done box squats before, so this was great to try. Also, didn't do low bar.

    2. Jerks 7x2 from blocks @ 145#
    Didn't have blocks, so couldn't drop

    3. Teams of Two
    One athlete works while the other rests...
    50-40-30-20-10 reps for time of:
    Wall Balls, 30/20
    Power Cleans, 135/95
    Time: 11:20min
    Partner and I stuck to strategy of:
    50's: 15 WB then 10 each, 10, 10, 5 PC each
    40's: 10, 10 WB each, 10, 10 PC each
    30's: 15 WB each, 10, 5 PC each
    20's: 10 WB each, 5,5 PC each
    10's: 5 WB, 5 PC each

    ReplyDelete
  20. Masters 46
    14.1 Open WOD
    264 reps. Will redo tired to maintain a 1:20 pace but the tank started to empty and stumbled on a few sets of DU broke up snatches into sets of 5 later on and switched between snatch grip and Clean grip. Want to get into DU of rd 7.

    ReplyDelete
    Replies
    1. Rich, I finished my first round at 1:02 (clean and jerks were about 10 seconds slower for me than snatches) and then the next two rounds were about 1:25 each (lose a few seconds transitioning between bar and rope and back again). Round 4 the grip started to get a little smoky and after that it was a blur just trying to hold onto the bar. If grip isn't that big of an issue for you, I would recommend trying to snatch the whole time. It is a lot faster if you can hold onto the bar!

      Good luck! Looks like I will be doing it again Monday. I am just going to go all out and hope I can hold on!

      Delete
    2. Thanks like they say Go HAM !!!

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    3. Grip is Key Here. Much Easier for me to hold hook grip on C&J. I never let it go, even over head. Also it didn't burn me out bringing the BB back to floor. For me I control the bar on the way to floor much slower on snatch then C&J and that eccentric contraction will smoke you out. C&J saved me on this WOD and im Strong at DU

      Delete
  21. Open:

    1. No Partner so I did:
    50-40-30-20-10 Wall Ball (20#)
    25-20-15-10-5 PC (115#)
    = 13:00

    2. 5x3 Backsquat with 3 Second pause at the bottom @ 185# across

    3. Gymnastics Endurance practice.
    3 x Max effort HSPU right into Bar MU (rest 3:00 between sets)
    HSPU= 32, 25, 22
    Bar MU= 7, 8, 8

    ReplyDelete
  22. Open/Masters 43

    Local box (my brother's) had a charity event today for Barbells for Boobs, so had to do Grace first:
    3:25 (30 second slower than pr, but didn't want to burn myself out), than open wod:
    solo, so did 25, 20, 15, 10, 5 of 30# WB and 135 PC, 11:59
    WB were 25, 20, 9+6, 10, 5, and PC's were sets of 5
    Still trying to get the DU's better, hopefully it comes before Monday!

    ReplyDelete
  23. Open
    did 14.1. will probably be doing the opens workouts Saturdays instead of Fridays due to work. then again Monday
    352 reps. pretty much emptied the tank on this. had a few misses on the DU's that could have saved some seconds but felt like I paced the snatches very well.
    Thanks for the awesome programing

    ReplyDelete
  24. Walked in to a new, local box today, to meet some local crossfitters and was offered a coaching job. Got to say, I'm pretty excited. Gonna go back tomorrow morning to do 14.1, so took it a bit easy today. Did some 30# WB (just came in the mail, damn it's heavy) DUs and snatches to loosen up and get ready for tomorrow.

    ReplyDelete
    Replies
    1. Congrats on the coaching job man! That's good stuff.

      Delete
    2. Mike, after your recommendation how could I not? :-)

      I did read some reviews of theirs and it looks like they had a Quality issue last year but addressed it and people like the new ball much better. I'll let you know if I ever have an issue with it.

      Delete
  25. Regionals
    1. No way to do box squats safely in the garage so did 7×2 Pause squats.
    185,225,235,245,255,265,275lbs
    2. Jerks- no boxes so had to drop back to shoulders each rep.
    185,205,215,225,235 (f), 235lbs
    3. Metcon- partnered w/my girlfriend. First time she had ever done 20 lb wall balls haha.
    16:05

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  26. 1. box squat: 275 with a super wide stance.

    2. 315# jerk from the blocks

    3. did a metcon with some buddies. same movements.

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  27. 2014 Regional & Games:

    1. Worked up to 275#

    2. Stayed light and tried to be perfect. 135#

    3. Did different metcon with Dex.

    ReplyDelete
  28. OPEN

    12:54 RX with Maxime Dufault.

    Didn't post yesterdays's score. 352. Happy!

    ReplyDelete
  29. Regionals programming
    1. 315
    2. No blocks so just hit doubles between 225-245.
    3. No partner so cut it in half and took a decent amount of rest. Didn't even bother timing it.

    ReplyDelete
  30. Partner WOD with Fred Passin
    13:44 (#20 but Fred went to higher target!)

    ReplyDelete
  31. Regionals:
    1.) Worked up to 365#...felt great despite tight hamstrings from 14.1
    2.) Worked up to 315# Didnt have blocks so couldnt reset on any of these...but it gave me an opportunity to set my new 2rep TnG PR!!!! Real happy about that!
    3.) 11:22 with a 20# med ball.

    ReplyDelete
  32. Regionals:

    1: Worked to 365 on this. Felt good.
    2: Failed 275 twice...which is strange, but got all reps up to 265
    3: Worked 5 rounds sorta for time: 250M row/10 WB (30/10)/10 PC (135)/10 GHDSU....all unbroken, all fast.

    ReplyDelete
  33. 1. First time BS did all sets @ 285. Will move up next time
    2. All sets at 205. Need a lot of work here.
    3. No partner. Completed 25-20-15-10-5. Only had 20# ball so went for higher target. 11:53

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  34. Open
    With a friend, 20# ball, 15:56.

    ReplyDelete