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
Posted by at

66 comments:

  1. trainngoMarch 1, 2014 at 3:08 AM

    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. Jeremy LMarch 1, 2014 at 4:42 AM

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

    ReplyDelete
  3. Jeremy LMarch 1, 2014 at 4:43 AM

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

    ReplyDelete
    Replies
    1. Andrew CarcichMarch 1, 2014 at 9:33 AM

      Please add me as well.
      Andrew Carcich
      South Central region

      Delete
    2. tbMarch 1, 2014 at 2:24 PM

      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. Tommy AMarch 1, 2014 at 2:52 PM

      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. UnknownMarch 1, 2014 at 5:28 AM

    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. Bussom36March 1, 2014 at 5:49 AM

    This comment has been removed by the author.

    ReplyDelete
  6. Bussom36March 1, 2014 at 5:50 AM

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

    ReplyDelete
    Replies
    1. UnknownMarch 1, 2014 at 6:06 AM

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

      Delete
    2. Bussom36March 1, 2014 at 8:55 AM

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

      Delete
    3. Austin SloverMarch 1, 2014 at 3:14 PM

      Nice work man!

      Delete
    4. Bussom36March 1, 2014 at 4:42 PM

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

      Delete
    5. Bussom36March 1, 2014 at 4:43 PM

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

      Delete
    6. Josh WagnerMarch 1, 2014 at 7:22 PM

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

      Delete
  7. Lee PeoplesMarch 1, 2014 at 5:54 AM

    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. AnonymousMarch 2, 2014 at 9:16 AM

      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. Jesse SuessMarch 1, 2014 at 8:01 AM

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

    ReplyDelete
  9. UnknownMarch 1, 2014 at 8:16 AM

    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. UnknownMarch 1, 2014 at 10:11 AM

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

      Delete
  10. UnknownMarch 1, 2014 at 9:05 AM

    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. Vadim DarchinovMarch 1, 2014 at 9:54 AM

      Nice job) good improvement. Happy for you!

      Delete
    2. Rich HoltonMarch 1, 2014 at 11:29 AM

      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. UnknownMarch 1, 2014 at 11:59 AM

      Great job Michael!

      Delete
    4. Austin SloverMarch 1, 2014 at 1:26 PM

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

      Delete
    5. UnknownMarch 1, 2014 at 2:46 PM

      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...

      Delete
    6. ClaytonMarch 1, 2014 at 7:14 PM

      Awesome work Mike

      Delete
  11. VictorMarch 1, 2014 at 9:08 AM

    Nice work and great improvement!

    ReplyDelete
  12. UnknownMarch 1, 2014 at 9:10 AM

    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. UnknownMarch 1, 2014 at 9:51 AM

      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!

      Delete
    2. UnknownMarch 1, 2014 at 10:24 AM

      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. UnknownMarch 1, 2014 at 9:25 AM

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

    ReplyDelete
  14. Vadim DarchinovMarch 1, 2014 at 9:50 AM

    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. UnknownMarch 1, 2014 at 9:57 AM

      VADIM!!!!! Great job! You must have a HUGE tank...

      Delete
  15. Brandon CrumpMarch 1, 2014 at 10:20 AM

    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

    ReplyDelete
  16. UnknownMarch 1, 2014 at 10:21 AM

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

    ReplyDelete
  17. UnknownMarch 1, 2014 at 10:44 AM

    Partner Wod with Adam Dawkins
    12:26 RX
    SAAD

    ReplyDelete
  18. UnknownMarch 1, 2014 at 11:07 AM

    Reg:

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

    ReplyDelete
  19. UnknownMarch 1, 2014 at 11:32 AM

    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. Rich HoltonMarch 1, 2014 at 11:33 AM

    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. UnknownMarch 1, 2014 at 11:46 AM

      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. Rich HoltonMarch 1, 2014 at 11:55 AM

      Thanks like they say Go HAM !!!

      Delete
    3. CFGMarch 1, 2014 at 1:15 PM

      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. FosterMarch 1, 2014 at 12:47 PM

    13:15 @ 30# - Great WOD!

    ReplyDelete
  22. UnknownMarch 1, 2014 at 12:55 PM

    Open w/ Jose
    15:25 rx'd

    ReplyDelete
  23. PJ RaiaMarch 1, 2014 at 1:05 PM

    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
  24. UnknownMarch 1, 2014 at 1:23 PM

    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
  25. Chris MandvilleMarch 1, 2014 at 2:13 PM

    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
  26. UnknownMarch 1, 2014 at 2:40 PM

    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. Chris G /34/6ft3in/210#March 1, 2014 at 2:42 PM

      Mine just came in the mail too, ha!

      Delete
    2. UnknownMarch 1, 2014 at 6:28 PM

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

      Delete
    3. UnknownMarch 1, 2014 at 6:29 PM

      Chris, did you get the Jfit?

      Delete
    4. Chris G /34/6ft3in/210#March 1, 2014 at 8:29 PM

      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
  27. Austin SloverMarch 1, 2014 at 2:44 PM

    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

    ReplyDelete
  28. UnknownMarch 1, 2014 at 2:45 PM

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

    2. 315# jerk from the blocks

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

    ReplyDelete
  29. UnknownMarch 1, 2014 at 3:14 PM

    HAPPY BIRTHDAY COACH!

    ReplyDelete
  30. UnknownMarch 1, 2014 at 3:18 PM

    2014 Regional & Games:

    1. Worked up to 275#

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

    3. Did different metcon with Dex.

    ReplyDelete
  31. Ben HébertMarch 1, 2014 at 3:25 PM

    OPEN
    12:42 rx with a partner

    ReplyDelete
  32. UnknownMarch 1, 2014 at 5:22 PM

    OPEN

    12:54 RX with Maxime Dufault.

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

    ReplyDelete
  33. UnknownMarch 1, 2014 at 6:26 PM

    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
  34. LiciaMarch 1, 2014 at 10:56 PM

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

    ReplyDelete
  35. Brannen DormanMarch 2, 2014 at 6:59 AM

    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
  36. AnonymousMarch 2, 2014 at 9:19 AM

    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
  37. UnknownMarch 2, 2014 at 12:50 PM

    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

    ReplyDelete
  38. ilya.bruklichMarch 2, 2014 at 2:03 PM

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

    ReplyDelete
  39. UnknownMarch 3, 2014 at 6:01 AM

    Me and Rasul 15:04.

    ReplyDelete

Subscribe to: Post Comments (Atom)