Sunday, February 23, 2014

Tuesday 2.25.14

Lindsey Valenzuela

1.  Plyometic
6 sets of 6 Hurdle hops - Face the hurdles, rebound every jump.

2.  Gymnastics Benchmark 
Max rep Parallette HSPU

3.  20 Rep Benchmark
20 Rep Max Snatch - Power or Squat allowed.  TnG every rep, no dropping.  You can rest overhead but not at the hang or on the ground.

10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 135/95
30 Double unders after every round of thrusters.

10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.

2.  Skills
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible.  If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.


  1. Replies
    1. Dex I would take a guess that sessions will be condensed to 1 during the Open season.

    2. This comment has been removed by the author.

    3. Yes Dex, there are 3 sessions. Session #2 consists of max effort back levers and front levers and iron cross holds EMOM for 2 hours and Session #3 is Burpee Backflips until death. #antininjasquad

    4. Just one session today Dex. Thanks.

    5. burpee back flips until deat aka 14.1 #ANTININJASQUAD

    6. Legit programming.

  2. Hi Guys,


    1: 6x6 @ 32"
    2: 16 Reps (Don't have Parallettes so just used 3x 20kg plates)
    3: 20 Reps @ 62.5kg
    4: 9:49min

  3. Anyone down for the custom"built by bergeron" leaderboard like we had last year?

  4. Open:
    METCON - 10:03... thrusters unb, DU were tough to keep getting back on... heart and shoulders on fire!

    MU Wave - 1/2/3/4/3/1/2/3/1/2 = 22 total

    ... thanks Mike for giving me the heads up on the change :)

  5. Open:
    1. Metcon - 9:05. Thrusters unbroken. Several stops at last rounds of DUs. Felt fine.
    2. 1/2/3/4/5/6/6/1/2/3

  6. Open
    8:21 unbroken the whole way. Guess I took to long on transitions. Oh well.
    Muscle ups: 1/2/3/4/5/6/3/1/2/3

  7. Reg
    1) worked up to 38" hurdles

    2) no paralletes, so max Kipping @ 20

    3) skipped. Going to do the muscle up wave instead later

    4) 10:15 Rx (135). All thrusters UB which was the main goal for me

  8. OPEN

    Time - 7:14
    All thrusters unbroken
    Last 3 sets of double Unders did in 15,15. Felt good today but should have had sub 7

    Muscle Ups

  9. Open
    1) 9:51 - best thrusters @ 95# have felt, BUT my DU's were off this morning. Messed up 5 rounds.
    2) 1/2/3/4/5/3/1/2/3/4 = 28

  10. Regionals:

    1) hurdles 30"
    2) hspu - 9 reps @ 7"
    3) 20rm snatch - 145 lbs
    4) metcon - 12:55 (135)

  11. Open/Masters:

    1. 8:07 Rx. Thrusters all unbroken. Doubles unbroken until last two rounds. Just couldn't keep the rope moving after 20 or so.
    2. 1,2,3,4,5,4,1,2,3,4 = 29 total

    1. Good job, Michael ! Very very close))).

    2. Great job to you too! It is great to have a workout partner a half of a world away!

    3. Michael, you are ready! Good work!

    4. Way to Go Michael! I got my rope today! I really like the feel. Got 15 in a row when I first got it.. But the was the highlight of the day. Different story when came time to workout. I have a good feeling about it. Thanks again!

    5. Thanks Peter!

      Steeve, it took me about a week with it, and things really started to click. Since mine was too short for you, I gave it to a lady in our gym that has been struggling with doubles for over a year. She used for the first time yesterday, and she got a few more than normal, but they "sounded" a lot better. Once you hear that sound consistently, they will start to flow. I bet doubles will be a strength of yours this time next year! Good luck!

    6. Nice work today Michael! As usual haha

  12. Did the Open Session with 30MUs for time instead of the ladder format.
    6:36 for the WOD and 4:55 for the MUs. 20sec PB.
    More work needed to nail the MUs under 4mins.

  13. Masters 47/ Open:
    1, 8:00
    2. 1-6ub/5/1/2/3.=32

  14. Open
    1- 10:45 DU gave me trouble
    2- 1-2-3-4-5-6-5-1-2-3=32

  15. 1. Plyometic
    Done w/ 30" box and pvc ontop.
    2. Gymnastics Benchmark
    8; I have more in me but kicked self off the wall.
    3. 20 Rep Benchmark
    18 @ 135# bar flew outta my hands on 19.
    4. METCON
    12:26; Really happy with the way 135# thrusters felt, DU's not so much.
    10 unbroken 9 (6+3) 8(5+3) 7 (4+3) 6-1 unbroken.
    Arms were blew up after round of 7 and kept missing double unders took about a min to recover and finish the set.

    1. Had an urge to lift shit after work so swung by the gym
      10 min e mom
      3 hsc
      3 bench 185 both
      10 e mom
      5 snatches
      5 bench 135 both
      10 e mom
      10 push press
      10 bench 95 both
      Then 5 500m row intervals w 10 strict t2b as rest

    2. Wow Blaine.. What are you.., trying to beat Rich Froning?

  16. OPEN
    1. METCON - 7:35 Rx
    2. UB MU Wave - 1-2-3-4-5-(3)-1-2-3-4

  17. Regionals
    1. 30" hurdles
    2. 3 PHSPU to ab mat
    3. 12 reps at 95, must have jumped to high from last time
    4. 13:05 Rx

  18. 1) Done
    2) 10-8-6-4-2 strict KB press increasing weight each set made to 70's
    3x10 double KB push press
    3) Metcon- Legs are trashed- 7:56 with 135
    4) Played with muscle ups

  19. Open
    1) 7:26
    2) Made it through the 8s, 1, 2

  20. OPEN:
    1) 6:46 Rx. Two misses on DUs.
    2) 1,2,3,4,5,6,6,1,2,3. Made it past 7 last time.

  21. Regionals:

    1: worked from 30" up to 43" hurdles....all done without fault
    2: Worked 7-6-5-4-3-2-max parallette starting with 5, 10lb plates down to none for head....max reps was 3.....was a little smoked for some reason....usually much more.
    3: got 125 X 20....10lbs higher than last time. Could have gotten 130...or 135 for sure.
    4: 8:51.....all thruster unbroken......dubs unb through 5, then 4/3 were a shit were unb..should have dropped, would have been faster.

    1. Impressive today man, as usual though.

    2. Dude do you have any weaknesses? Haha you go beast mode on everything

    3. Guys....thanks a lot for the encouragement. I have been working hard, and didn't feel like I did very well today. Both of you are killing it every day too. Keep up the work these next few weeks. This is the time I like, while I'm still pumped for the open! Go out there and take it! Thanks for the our own virtual box!

  22. Masters
    1. Plyometic skipped.....have bad shin splints and need to rest these old chicken legs.
    2. Max rep Parallette HSPU 6
    3. 20 rep max snatch 115
    4. Thruster/DU wod skipped
    Did MU wave 1,2,3,4,5,6,7,1,2,3...34 total.

  23. Open
    1. 8:06 all UB, happy with that!
    2. 1-2-3-4-5-6-6-1-2-3

  24. Open:
    1) 9:41 RX. Not sure how that happened - didn't watch the clock and really surprised myself.
    2) 1-2-3-4-5-2-1-2-3-1 = 24

  25. Open
    1) 7:58
    2) 1-2-3-4-5-6-7 - Did 2's for the last 3 set

  26. Open:
    6:58.... Totally underestimated that guy which I don't usually do
    MU later

  27. OPEN
    1. METCON - 6:14
    2. Skills - 1, 2, 3, 4, 5, 6, 5, 2 ,3 ,4

  28. OPEN

    1) 8:25 rx
    No grit today. No desire to push..

    2) 1-2-3-4-5-6-3-1-2-3 = 30.
    THAT made me happy

  29. Open/Masters 43

    Missed yesterday, as too darn cold to workout in garage, so added yesterday's to todays when I had access to the gym.

    Metcon 1: 15-12-9 of snatch/TTB, BurpeeBJ: 6:30, 30 BJ, really slow moving today, couldn't get it into high gear
    Metcon 2: Thruster ladder with DU's : 11:12, lots of trips on the DU's, and again lack of drive

    MU's: 1-2-3-4-1-2-3-1-2-3=22

    1. Peter tomorrow is a new day and the workout has a row in it so you will do well for sure. Keep up the great work.

    2. I hear you Peter! I HAD to throw the heater on today - God only knows if it actually works ;o) I'm glad I'm not as far north as you, but it's still freezing in RI. Impressive that you were able to finish all of that today.

  30. 1) done.
    2) skipped. Hspu's still don't agree with my shoulder.
    3) 135#. Was letting the bar go up on its own, was strictly focusing on half squatting under the bar.
    4) +/- 30:00. Thrusters were awesome. Du's, are still a work in progress.

  31. Open

    1. 7:40 everything unbroken
    2. 6+2. 1/2

  32. Open; Masters
    1. 7:46
    2. 1-2-3-4-5-6-7-8-1-2 (39)

    1. Max rep freestanding parallette HSPU for the hell of it:
      7 reps (video:

    2. Dude, what is wrong with your arms in that video? You look like you were attacked by wasps! They are all swoled up!

  33. Open

    1. Metcon: 11:15 Rx Everything unbroken! I couldn't be happier, although I'm a little surprised I wasn't closer to 10 min? I just picked a pace and never looked at the clock.
    2. MU "practice". Today was the closest I ever came to my first MU. So close.

    Overall, I felt 100 times better than yesterday and I'm going to chalked the day up as a win. I've decided to take the next two days off - and I'll be ready to attack on Friday! Good luck everyone. Rest up, fuel up.

  34. 1.) Done with PVC pipe on 30" box.
    2.) Max PHSPU's: 13
    3.) 145# for 15 (lost my hook grip and slipped out), rested 1min, dropped to 115, and hit 20 smooth ones working on speed and efficiency.
    4.) 9:24Rx (Thrusters felt smooth, all unbroken...however, my doubles were a wreck today. I tripped up on 9 of my 10 sets...really slowed me down.)

  35. 1. hurdles up to 36"
    2. 12" deficit handstand push ups on bumpesrs: 12 reps. this is a pr. #antininjasquad
    3. 165# for 12. no excuse. i was a pussy.
    4. metcon: 8:33 only set of du's i did UB was the last. fuck. fuck. fuck.

    1. Jesus you were flying on that metcon. I thought I was going fast at 11:48 lol #Beast

  36. Open

    1.) 7:02...needed to push harder here for sure. Unbroken till 1 trip up on last rd of dubs

    2.) 1/2/3/4/5/6/7/8/6/ through 9s last time so not far off I'll take it.

  37. Open:

    1. 7:58 Rx. Happy with this, been front squatting heavy and doing squat therapy a lot and its paying off.

    2. I struggle a bit with Ring Muscle Ups so practiced mechanics and did 1 MU OTM x 10

    3. 4x4 Bench @ 140# across.

  38. Open:
    1. 12:10
    2: 1-2-3-4-5-6-4-1-2-3

  39. OPEN

    1) 7:42 RX

    2) 1-2-3-4-5-6-7-7-1-2 = 38 MU

  40. Open
    1. 8:02
    2. 1-2-3-4-5-6-5-1-2-3 = 32 MU

  41. Open
    reverse order

    2)mu wave
    1st time using gloves
    They aren't as bad as i thought and will definitely save the hands during training.
    broke du on about half the rounds

    1. I'm starting to use gloves as well. Im finding them great
      I prefer to look after my hands, if gloves don't interfere with my workouts, and allow my hands not to hurt when i hold my daughter, all the better in my opinion.

  42. Regionals.
    1) done up to 39.5". Missed the 6th at 41"

    2) 6 at a 7" deficit. Feeling better.

    3) 125 (15). Dropped and then finished the rest. Would have been an 11# pr. Upset with myself for being such a wimp.

    4) 9.37. That was rough. DU's were harder than expected.

  43. Open
    1. 8:54- i had some trouble w double in the later rds but i also had to stop and sign for a package from the UPS man after my set of 7.
    2. 1-2-3-4-5-6-(5)-1-2-3= 32

    1. I would have made him wait! They get paid by the hour! Haha!

    2. Must've been an important package. With that interruption and you still whipped me. Dang it...

  44. 11:20 done with 95lb thrusters broke up 7and 6, about 6 rds unbroken dubs and a no rep on the 1 lost control at the top- did rep again.

  45. Open
    1. 7:03 - all thrusters unbroken…screwed up on DU every frickin round. I think I was trying to rush too much
    2. 1,2,3,4,5,6,7,8,9,(4) =49

  46. Regionals
    1. Skipped. I think I did enough plyometric work at baseball (caught 4 pitchers bullpens)
    2. Big news here: I did my first ever PHSPU!! And then proceeded to hit 3 more!
    3. Snatch-115lbs. 15 reps. Bar slipped out of hand on the way up.
    4. Metcon- 11:48. Best 135lb thrusters have ever felt. So ready for Friday!!
    Also, we're still maxing out in lifting class at school. Today I hit a deadlift at 405lbs!

  47. Forgot to post yesterday!
    Monday Training:
    1. Snatches EMOM x 16 - Done! Def didn't feel as good today as last week, shoulders were still feeling Satuday
    2. Clean and Jerk Complex 180#, Didn't have the Jerk in me today
    3. Front Squats 6x4 @ 195# across
    4. METCON- 3:00 Flat and 71 Burpee Box Jumps

    1. 6x6 Hurdle Hops- 24"
    2. Def Parallette HSPU- 5 Reps with 1 25# plate and an ABMAT
    3. Metcon First today (just wanted to jump in with the class- YAY NOONERS :)
    7:14 @ 95#
    4. 20 REP snatch- wasn't there today- 13 reps
    Shoulders def feeling a little better later in the day but wasn't feeling it today.

  48. Open
    1. 9:45. Thrusters felt good, unbroken. Lots of trip ups on double unders.

    Embarrassing to post after Cheryl... Damn girl!

    1. MU wave: 1-2-3-4-5-6-2-1-2-3 = 29 total reps. First time I've gotten thru 6 reps!


  49. 1. Bounding @ 31"

    2. Metcon @ 135 - 10:52

    2. Skills

  50. Open
    1. 8:12rx
    2. reset on round of 7

    This was my last workout before performing 14.1 on Friday. Legs are smoked and I can use two days rest. I wanted to thank you Ben for offering this free resource to the community. I've been following the open template since August and have seen some major improvements. I will probably never make it to the games or even to regionals as an individual competitor but this is by far the most prepared I've been for the open. Good luck to everyone on this blog including my training partners at TakeOver...Ryan, Gilly and K-bo!

    Thanks again!

    CrossFit TakeOver - Virginia Beach

  51. Open
    1) 8:28
    2). 1-2-3-4-5-6-7-3-.....

  52. open
    1) 7:22. all unbroken
    2) 1,2,3,4,5,5,1,2,3,4

  53. Had the class in there at the same time, so space was limited.

    1. No hurdles, did the L-shuttles outside.

    2. Worked strict HSPU OTM. I am an embarrassment.

    3. Muscle up wave 1, 2, 3, 4, 5, 6, 5, 1, 2, 3 - 32 MU

    4. 11:44 @ 135. This one buried me. Unbroken on the thrusters, kept hitting the squat rack behind me and the girls barbell in front of me (Our gym is tiny). Definitely lost a solid minute messing around with that non sense.

  54. Open 2014
    1. Metcon 6:55rx broke 3 times in the 5th set of DUs that cost me a couple of seconds.
    2. MU wave : 1-2-3-4-5-6-7-6-1-2

  55. Open/Masters 48

    1) 12:24. Not happy dropped the thrusters in rounds 9 and 8 (and maybe 7). DU's were rough today too. I don't feel like I'm peaking for the open like a lot of others on here. Might take tomorrow and Thursday off and only do mobility stuff.

    2) Rowed a 4k at about a 2:00 pace. No muscle ups due to sore shoulder.

  56. Open
    1) 8:24 - DU were off can't wait for my Rx rope to come.
    2) 1-2-3-4-5-3-1-2-3-4: 28 Total - This is the best my MU have ever felt.
    Feeling good going into Friday thanks for the programming coach.

  57. This comment has been removed by the author.

  58. Open
    1-2-3-3-1-2-2-1-2-2=19 MUs

  59. Open
    Did thruster-du wod after class. 10:03 RX unbroken thrusters. Tripped twice on DU round 9 and 3
    Skipped second part

  60. Regionals
    1. 30" hurdles
    2. 10 parllettes
    3. 135 x 20 snatch
    4. 8:58 double unders off today

  61. Open:
    1. 10:33rx dubs killed me, got thrusters unbroken
    2. MU's 1-2-3-4-5-5-1-2-3-4-3, I have to do seated muscle ups because of short ceilings which I think are worse than actual muscle ups.

  62. Open
    1. 8:31 Rx
    2. Skipped muscle ups, shoulder has been hurting, wanted to rest it

  63. 8:52 Rx
    Muscle ups 1-2-3-3-1-2-3-2-1-2

  64. 2014 Regional & Games:

    1. Done. 3x3 @24" and 3x3 @30"

    2. 4 @Roughly 10" Deficit.

    3. Skipped. Rotator cuffs felt like garbage today.

    4. 12:26 Rx. I set one goal today. DO NOT set the bar down! Accomplished that goal and did all thrusters UB albeit not moving very fast, but UB! Kicked the rope about 5-7 times.

  65. Have had some low back/sciatica/hip pain. Has kept me from training 100%. Here is an update on my training..

    Saturday- retested 3 of the CFGRegionals Team WOD's to see where Peak360 would fall.

    -Would've taken 7th on Jackie in the SE (5:42 for me individually!)
    -OH Squat/BurpMuscle-ups which DNF'ed us last year because of our girls, we would've took 11th on the OH Squat, and 21st on the BurpMuscle-ups, but would've continued on to Day 2.
    -Squat Clean/RC we did in a weird format, but I did the 3 Rd's w/ 2 RC's & 3 Squat Cleans @225, and I FLEW! Felt really good. My individual split was faster than anyone else's wether they did the 2, 3, or 4 squat clean round. Squat Cleans really aggravated my hip.

    Sunday- Rest.

    Monday- Just did Open met-con- WOD took 5:09, and I got 46 burpee BJ's.

    Today- Open

    7:25 @95.. don't see how anyone couldn't gotten low sub-6's.. Guess I just don't have it!

    Muscle-ups.. got through 8/4/1

  66. Open
    8.54 Straight Savagery
    Muscle Ups-1,2,3,4,5,2,1,2,3,4

  67. Open
    1. 9:01
    2. 1,2,3,4,4,1,2,3,4,4

  68. Open
    1. 9:01
    2. 1,2,3,4,4,1,2,3,4,4

  69. 1. Plyometic - 6 sets of 6 Hurdle hops - Face the hurdles, rebound every jump.
    Skipped... did 50 burpees instead

    2. Max rep Parallette HSPU
    Did 8 HSPU on 45# plates for 4 rounds instead

    3. 20 Rep Max Snatch
    Tried 85# as last time I believe I did 75#, hit 18.... Grrrrrr... my grips were toast after this.

    4. METCON
    Time: 11:16min
    Took a lot of rest in between rounds, all thrusters unbroken, and messed up on the last two sets of dubs

  70. open:

    1. 10:16 rx - thrusters UB, bad day for DU's which is weird. only 3 or 4 sets unbroken. normally i would get all of these unbroken. i blame the different rope ha.

    2. MU's - 1, 2, 3, 4, 5, 6, 2, 1, 2, 5 - did all 3 unbroken on last set so just kept going. huge improvements on MU's over the last few months. doing them fatigued isn't as much as an issue.

  71. Open
    6:20 @95# DUs were okay, but should have been faster than I was.

    1-2-3-4-5-6-6-1-2-3. Same as last time!!

    Ready for the OPEN!!

  72. Open
    1. Metcon: 11:58
    2. MUs: 1,2,3,3,1,2,2,1,2,3 = 20

  73. performed on THursday. Testing OPen sat. this week
    2. HSPU: positive to flat strict. Got to 3 flat strict. PR
    3. snatch pulls 155/3 x3
    4. Metcon: 9:34. 4 misses DU, one stop for small heart syndrome
    Feel like things are coming along. Wished I was closer to Nasso on metcon. Clearly that's a lofty goal....

  74. Erik Petersen mid Atlantic Mastes 55-49.