Froning and Spealler.
2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1. SPRINTS
5 shuttles of: 10 yards and back + 20 yards and back
2. 20 Rep Benchmark
20 Rep Max Front Squat
3. PULL
4x4 Good Mornings
SESSION TWO
1. METCON
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 30/20
This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 heavy wall balls.
2. ROWING
Tabata Rowing
8 rounds for max meters of :20 on, :10 off.
1. SPRINTS
5 shuttles of: 10 yards and back + 20 yards and back
2. 20 Rep Benchmark
20 Rep Max Front Squat
3. PULL
4x4 Good Mornings
SESSION TWO
1. METCON
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 30/20
This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 heavy wall balls.
2. ROWING
Tabata Rowing
8 rounds for max meters of :20 on, :10 off.
2014 OPEN ATHLETES
1. METCON
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.
2. Skills
EMOMx15:
1 Power Snatch + 1 Squat Snatch
EMOMx15:
1 Power Snatch + 1 Squat Snatch
This comment has been removed by the author.
ReplyDeleteOpen:
ReplyDeleteMetcon - 6:30
EMOM - Done with 155# barbell. No fail.
A) 12.18 shuttle (only timed the last one)
ReplyDeleteB) 285x15 (10# pr attempt)
C) 135 good morning
Session 2 completed in 8# titin vest:
D) 8:00 (misread this and completed with 30# wall ball. Sucked)
E) 849m total
Damn Joey, you're strong! Are you training at RX or Terminous?
DeleteRegionals.
ReplyDeleteAll in one session today.
1) all in the 12's
2) skipped due to time today.
3) 132/176/187/198
4) 5.34 as rx'd
5) total of 852m. Best 115m; worst 101m.
Did session 2 first today
ReplyDelete1) metcon (first time with a 30# ball, that sucker is heavy)
9:45
2) 820m total, best 111, worst 99
1) Done. All in the 10-11's not sure how accurate my measurements were though.
ReplyDelete2) 225. Should have done more but legs were shaky after this one
3) 185 super setted wwith 4 x 10 rev. hyper
The rest this evening.
4) 4:43 (20 lb) really had to push for this
Delete5) skipped and worked on snatches
Open
ReplyDelete1. 5:45
2. 135/135/155/155/155/155/165/165/165/175/175/175/185/185F/195- snatch felt much better than yest TnG
My engine is getting better! THANKS COACH!
SESSION ONE
ReplyDelete1. SPRINTS
11secs low to mid
2. 20 Rep Benchmark
185# + 30# from last time, not sure if I'm getting that much stronger or sandbagged last one
3. PULL
185# I still hate this movement
PM
Delete1. 4:46
0-1 25 burpees
1-2 15 PC
2-3 10 PC
3-4 15 burpees. I saw pukie here almost
4-4:46 10 burpees I saw the light
2. Row 870m
OPEN
ReplyDelete1. Metcon - 5:52 Rx
2. EMOM 15 - 145# across (spicy by the end)
1 sprints done
ReplyDelete2 FS 115# (should have gone about 10# heavier)
3. Metcon 10:57 20#
This comment has been removed by the author.
ReplyDeleteOpen 2014
ReplyDelete1) 4:49 Rx (Should have gone all out..)
2) Did Tabata row : 82 Calories
WOD: 4:52
ReplyDeleteDid the EMOM snatches and then worked up and hit a PR power snatch at 90 and then at 92.5KG. Very pleased.
Did the 20RM Front Squats at 90KG.
Will do a Row later this eve.
Regionals:
ReplyDelete1: 12:25 was slowest....12:10 was fastest...done all 5
2: 20rm fs @205...should have gone 10lb higher
3: done ascending from 155 to 185
rest later
4: 4:58RX....man.....this was awesomely shitty. Good/terrible times.
Delete5: 1019M....was pretty smoked after metcon so I'm pretty happy with this, even though it's not my best score on it.
damn bro. killed me on the row. that metcon was sexxxyyyy lol
DeleteI like rowing...those and KBS are my peanut butter cups!
DeleteI love to hate that metcon.....couldn't speed up the last set of burpees to save my life! I'm sure you went much faster on the p cleans than me.
Session one in garage. So just barbell
ReplyDelete1.front squat 20RM : 225 comfortably
4x8 good mornings at 145
Dropped the weight and upped the reps - trying to feel it more. Form goes to shit on heavier ones to ..trying to get some quality here. Post round 2 later
Metcon: 4:35
DeleteRegionals:
ReplyDeleteAll in One session
1. just above 12-sec for each sprint
2. 20rm front squat: 185# (first attempt at this, last 3 reps sucked but i think i could of pushed to 205#, next time)
3. 135# good mornings across
4. Metcon (10# v-max vest) 10-rnds(10-mins), skipped rnd 7 of wall balls and did them after last burpees (this was brutal)
5. Tabata Row - 754m
Open
ReplyDelete1) 8:13rx
2) 115 across, squat snatches are getting way better.
Open
ReplyDelete1) Warmed up with the Tabata row: 977 meters - went in to it totally cold
2) Metcon: 7:50
3) Snatch EMOM: 135, 135, 135, 135, 155*, 155*, 155, 135, 135, 135, 145, 155, 165, 165
*didn't go full squat depth on the 1st two at 155. Backed the weight down to get the technique down. Found it and went back up. Felt better at 165 than I felt at 135 earlier in the WOD... it's amazing how good these feel when you get the technique dialed in.
Open:
ReplyDelete4:40, probably had a few more seconds in me.
Snatches otm @195-215,
Hit a few singles up to 250 that felt great. Extra burner tonight.
Regionals:
ReplyDeletea) no time on these but complete
b) 275 x15 lost grip on 15 and dumped it could have gotten all 20 with good grip
c) 4x4 goods-155,155,165,175
d) metcon-
didn't have a 30# MB so did 11 wall balls to compensate for the # difference
this was rough 5:54 Rx
e) tabata complete
Open + rowing:
ReplyDelete1) Metcon: 4:39 (20# wallball)
2) EMOM x 15: 135x4, 145, 155, 165, 175x4, 185x4.
3) tabata row: 964 meters.
Have everything I had today, one of the hardest I've ever pushed myself on the Metcon.
ReplyDeletePB on 20 Rep Max Front Squat - 205lbs
METCON
Time - 4:33
(20lb ball, breakdown : 25 Burpees complete before first minute, power cleans did in 5,5,5,4,3,3)then a set of 17 Burpees and then 8
OPEN
ReplyDeleteKnee is still pretty achy. I don't want it to linger until the open, so trying to be smart with it.
1) 4:30 (Did wall balls to small box - still below parallel but it takes pressure off the knee at the bottom)
2) Did 2 power snatches instead - 135, 155 for the rest. Knee was giving feedback so didn't go any heavier to avoid a larger re-dip
3) Did the TABATA row because I'm weak sauce at rowing - 837m
A woman from The Boston Herald asked me to help her get in touch with any women that are currently CrossFitting while pregnant. She is looking to ask things like…
ReplyDelete“how long have they been doing CrossFit; how does it make them feel; do they get questions or criticisms from outisders; etc. If they are interested in sharing their story I can be reached at 617-619-6530 and tenley.woodman@bostonherald.com.”
They can contact her directly and don’t need to be from CFNE, specifically.
Open
ReplyDelete1. 8:58 with 9ft target. Not sure what happened here. Maybe the 25 burpees burnt me out in the 1st minute? I just couldn't seem to catch my breath fast enough to get ready for the PCs.
2. I started out lighter than I wanted, but I was so beat up from the metcon, that I didn't have it in me. Things felt much better towards the end. Maybe I should have rested more before starting?
Minute 1-5: 95#
Minute 5-10: 105#
Minute 11-15: 115#
Lots of questions today, but still got a good workout. Looking forward to tomorrow's recovery day...
Did all in one session
ReplyDelete1. under 12 sec
2. 80 kg easy, should have gone to 90 kg, next time for sure
3. 60 kg
4. Metcon 6:47
Breakdown:
1 min 23 Burpees
2 min 7 Wall Balls + 2 Burpees + 8 Power Cleans
3 min 7 Wall Balls + 7 Power Cleans
4 min 7 Wall Balls + 7 Power Cleans
5 min 7 Wall Balls + 3 Power Cleans + 6 Burpees
6 min 7 Wall Balls + 10 Burpees
7 min 7 Wall Balls + 9 Burpees
5. Sub Tabata Rowing with:
Tabata SDLHP 20 kg bar 12 reps each set, then
Tabata Mid Row with 93 kg, 10 reps each set, then
Tabata Cable Squat with Row with 93 kg, 8 reps each set
Open
ReplyDelete1) metcon-3:35, 20# wallball
2)snatch- 155x5min, 185x10min
Open
ReplyDelete1) Metcon 3:33 with 20lb wall ball
2) Snatches at 135lbs
Wow! Killed it!!
DeleteGood job
Open
ReplyDelete1) 8:28
2) snatches at 60kg
Open:
ReplyDelete1. 5:55
2. 135x3, 145 for the rest. Form is off and on.
I rowed too.
Regionals, Master
ReplyDelete1) done
2) 205#, disappointed did 225# last October.
3) good mornings 4x4; 135,155,175,195.
Metcon; 3:59 with 25# ball.
Rowing tabata; 963m.
Good job!
DeleteRegionals; Masters
ReplyDelete1. Shuttles - In the :12's
2. 20 RM Front Squats - 190lb.
3. Good Mornings - 135,155,165,165
4. METCON - 6:51 30lb wall balls suck
5. Tabata Row - 884m
1. Done- Didn't have a timer for this one
ReplyDelete2. 225lbs
3. 155lbs across
4. 3:58 Rx
5. 1022m- Tried to maintain a 1:28 pace for this.
Beast on the Metcon Bro, solid work !
DeleteNice numbers!
DeleteOpen
ReplyDelete1) 6:57 Rx very happy but too much rest before hitting the wallballs
2) 60,60,60,60,60,60,60,65,65,65,65,70,70,70
This comment has been removed by the author.
ReplyDeleteOpen/Masters
ReplyDeleteMetcon: 7:27, RX, went way too fast, did 25 burpees and 1 pc in the first minute, was toast after that.
15 EMOM x 2 snatches: 1-5 at 135, 6-10 at 140, 11-15 at 145
Hah, I did the same thing...
Delete1. Did handstand/walk practice and worked on T2B sets instead due to outside conditions.
ReplyDelete2. 225#, wasn't sure what to aim for. If I have 10# more it didn't feel like it!
3. 185# across
4. 4:55 @ 20#wb. Super stoked about this considering the ninja times here. Made sure I was doing legit full extension burpees and blasted through 24 in 1st min which is crazy fast for me. Paid for it but it let me stay under 5min.
5. Did some AirDyne after, not Tabata.
Open: met con 4:58 worked snatch w/ blocks below knee. Comp this weekend kinda deloading.
ReplyDeleteRegionals
ReplyDelete1. Skipped. No room in garage and bad storm blowing through.
2. Front squat 20RM-155lbs. Had maybe 165/175 in me.
3 . Metcon- 6:45. 30# wall balls suck
4. Rowing- 965m. I was gunning for 1000. Oh well.
Masters 46
ReplyDeleteWarm up
Tabada Row = Meters 962
1. METCON 8:57
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.
2. Skills
EMOMx15:
1 Power Snatch #135
Focused on pull & hitting the pockets
1.) 4:44, nice burner!
ReplyDelete2.) Didn't do emom just did the complex, hit #185
Open 2014
ReplyDelete1. Metcon : 4:39 Rx
2. Emom 1 power snatch 1 squat snatch : 165 x 15
1. Metcon
ReplyDelete3:55
2. Front squat speed 3*20@75lbs
3. Good morning
4.tabata row
1. Fastest was 9.47, slowest was 11.45
ReplyDelete2. FS, went heavy instead. 10x1.
3. GM - 135. Went high bar and as deep as possible.
4. Eff. I hate this. I did terrible. I don't want to put my time. It's double most people here. I'll just leave it there. My met con has been shit this past week.
So many 3 minute times. I feel like a giant pussy.
DeleteI'm right there with you man. After my comp the other weekend I just can't seem to bounce back. Strength feels solid but I feel like I'm breathing through a straw on metcons
DeleteOpen
ReplyDelete1) 5:43
2) 155# across
Open
ReplyDelete1. 8:49
2. Done at 85#. Felt good. Focused on form
Open
ReplyDelete1. 6:52. Lost some time on transitions (wallballs are outside) but felt like I kept movin throughout. Got through the first 25 burpees and one power clean in the first minute. Maybe I shoulda paced it? Anyways, great wod.
2. 135 x 3, 145 x 3, 155x 3, 165 x 6. Missed the first squat snatch at 165, but otherwise, my snatches have never felt stronger. Something clicked recently, speed under the bar and bottom position improved. Watched some YouTube videos from "kirksman" and Chinese training methods and that helped. Whole different approach to oly lifts.
This comment has been removed by the author.
ReplyDeleteShuttle run: fastest time was 11.00 and slowest was 11.31
ReplyDelete20RM Front Squat: 205#
Good Mornings w/ 135#
Metcon RXD with 30# mb. This sucks
Time = 6:59
Did all 25 burpees first minute (super happy with this)
Wall balls (sucked)
2nd min. 10 cleans
Wall balls (sucked)
3rd min. 8 cleans
Wall balls (sucked)
4th min. 7 cleans
Wall balls (sucked even more)
5th min. 7 burpees ( sucking wind at this point)
Wall balls (need I explain)
6th min. 10 burpees (told self do as many so I could stop doing these damn wall balls. )
Wall balls
7th min. 8 burpees = TIME
Did not have time to do rowing.
Open/Masters 48 (for anybody paying attention I turned 48 a few days ago)
ReplyDelete1) 7:56 Rx. Got 23 burpees in first minute, cleans got heavy.
2) Did 3 TNG power snatches otm due to shoulder tweak from last weekend comp. Ended up doing 11 minutes 95-95-95-115-115-115-115-125-125-125-125.
Open
ReplyDelete1. 5:59 10#/73# burpees are a strength. Was able to keep moving at a good pace
2. 43#-78#
1. sprints: best SHUTTLE: 11.3
ReplyDelete2. 265#x10. no excuse. bitch'd out.
3. goodmornings: 135# across
pm:
metcon: 4:56
rowing: done
968m on the tabata row
DeleteOpen
ReplyDelete1. 9:58 (16# WB)
2. Done 5x85#, 5x95#, 5x105#
OPEN
ReplyDelete1) 3:58 RX
2) 165 across
2. 155# x 20reps
ReplyDelete3. 95# across 4x4
4. Metcon: 6:39 Rx
5. tabata rows: 674m total
women's open masters 44
ReplyDelete8:37 83# 14#-9'
snatches worked up to 85#.
Session 1
ReplyDelete1) can't run yet, skipped
2) went for 245, got 15 last time, only 10 tonight (no excuses, just didn't have it in me tonight to gut it out)
3) 95/115/135/155
Open
ReplyDelete1) 6:37
2) 95x2/115x3/125x4/135x4/145x2
1. sprints: Did it at work, no place for these
ReplyDelete2. 225x17, in the work gym, if t was bumper plates I would have gone for it but my front rack was giving up on me. Legs were no problem.
3. goodmornings: 135, 185, 205, 225
Well, even as beat up as I feel that is a 2 rep improvement on the same weight from September. #progress
DeleteMetcon w/ 20 lb ball- 4:29, sub 4 was in sight for a second there, ended the 4th min with 7 burpees left. I think I would have it next time.
DeleteRow- 1000 flat
Open
ReplyDelete7:55
95#/20#
Open
ReplyDelete1. 7:43 14# wb to 9ft
2. Started at 53# worked to 103#
open
ReplyDelete1.5:51 RX
2. started 95- worked 205
Metcon
ReplyDelete3:42 Rx 20#
Got inspired by my training partner, Lee Peoples, 100 Burpees for time after the WOD the other day. Been CrossFitting for 5 years now and this is the first WOD that had me on my back starring at the ceiling spin for about 10 minutes. Kicked of the REE's and just laid there for a while!!
Snatch
135# for 4 sets
145# for 6 sets
155# for 4 sets
165# for 1 set
*Snatches are a major weaknesses of mine. Started working with Matt Bruce at www.brucebarbell.com here in Baton Rouge to help me get better at my lifts.
4x4 Good Mornings: 195# across
ReplyDeleteWOD Rx: 7:57 (30# WB) sold out on minute 6 and went for the cap but fell a few burpees short and had to do another 7 WBs and finish up the burpees. Gambled for the sub 7 and paid the price, oh well.
Tabata Row: 905 meters, man I wish I weighed more.
Still taking it easy on this wrist, but its slow going. Really frustrating.
2014 Regional & Games:
ReplyDeleteAll one session:
1. Done. (11.19, 10.94, 11.22, 11.09, 11.01) Obviously human error involved haha.
2. 205# x 19. Lost my elbows and slid down my shirt. No excuses not very happy about this cuz I know I had the 20th in me.
3. 135# across.
4. Metcon: 6:32 Rx cleans but 20# WB. Don't have the Big Bertha 30# WB at our box.
5. Definitely completely missed this my bad. Will do tomorrow as a part of my recovery day.
Open
ReplyDelete1. 6:49
2. 135-205
Regionals- Sessions seperated by an hour and a half.
ReplyDelete1. Took 20 big steps to set the distance. Gravel didn't help- a lot of sliding going on. 12.39, 12.06, 11.99, 11.87, 12.04
2. 205x20 - too light.. Should have went around 225. Didn't have it in me to try another set.
3. 155 x2, 175x2
4. DNF (6:06..) skipped the last round of wallballs at the end with 3 burpees left, and felt like an idiot for it afterwards. Should have just done them. Mentally weak. Boy did they suck.
5. 978meters
1. Complete, no stopwatch
ReplyDelete2. 16 @ 175
3. 135, 145, 155, 165
4. 6:35
5. 869m total
Open
ReplyDelete1) 5:52
2) 70kg across. 1 miss. Went touch and go heavy-ish on my wrist for the first time in a long time. Fingers crossed it's on the mend.
1. 5 shuttles of: 10 yards and back + 20 yards and back - Skipped
ReplyDelete2. 20 Rep Max Front Squat @ 125#, should've went for 135#
3. 4x4 Good Mornings - Skipped
4. METCON
7:59min
5. ROWING
Best 86m, worst 82m (total 811m)
Open
ReplyDelete1. Metcon - 9:33
2. Snatches: 65, 75, 85(2), 95(3), 105(3), 115(5)
1. all in the 9 second range. I did these OTM.
ReplyDelete2. Did GM first on accident. stayed light because I tweaked my back on these couple weeks ago. worked up to 75#.
3. 125#. Not sure what was going on but just didn't have the fire to go heavy. PR is 170#
4. 14:58. Subbed 35# thrusters instead because low ceiling and no 30# ball at home. Felt like it was way harder than the 30# WB but I have been sucking wind at metcons.
5. Skipped and did tabata squats and squat therapy. 17 on tabata squats. old PR was 15 in the summer. Need to work on these more. Once a week has been good but might make this routine for both rest days!
Open: fell back a day
ReplyDeleteA) 8:59 just made it
B) 155
Open
ReplyDelete1) 6:56 - subbed 45# thruster. No WB at home
2) 115x5, 125x5, 135x5
7:35 used 10ft target for wall balls
ReplyDelete83# for first 4 minutes, 88# for the remaining
Open Program
ReplyDelete1) 8:40 - heavily modified due to basement height. Did 25-lb DB thrusters for WB, subbed 20 KB cleans (70) and 20 SDHP (70) for the cleans.
2) later on did the snatches in the garage. 135-150 throughout.
Open
ReplyDelete1- 6:45
2-135#
Masters 42 - open
ReplyDelete6:00 on the nose! #20
Snatch EMOM @95
My power snatch is so much better and I find it so much easier too... this was a great combo for me
Open
ReplyDelete6:55 - subbed 25lb db thrusters
2. 175 x20
ReplyDelete3. 95#
4. Amrap 5
5 thrusters 95#
5 C2B
7+1
5. Amrap 2
OH lunges 95#
25 reps
Open
ReplyDelete1. 5:51 with 30# ball. This was brutal.
2. 135x5mins, 155x5mins, 165x5mins
open..
ReplyDelete8:04 with 20lb ball
2. 125 x 5 min
geting back into the swing of things is hard!