Thursday, March 13, 2014

Friday 3.14.14

Becca

2014 REGIONAL & GAMES ATHLETES
"Open 14.3"
AMRAP 8 of:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch


2014 OPEN ATHLETES
"Open 14.3"
AMRAP 8 of:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

84 comments:

  1. My first thought when I saw this workout was, shit, Pace & Dex are gonna crush this one. My 2nd thought, admittedly a bit more self centered, was, shit, there's a 50/50 shot now of thrusters and burpees being in the same workout.

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    1. HA ha ha ha ha, you're right my man. Amrap Thruster/burpees with 135 for time......

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    2. 135# thrusters and burpees?
      YES PLEASE!

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    3. The thought of it makes me nauseous.

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    4. I threw up in mouth a little after reading that.

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  2. Ha! Great thoughts Danny! Good luck to everyone...

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  3. Good day everyone!
    Have done the first attempt - 131 reps (1 rep of 315# DL) and 7:27 tb.
    10 - UB
    15 - UB
    20 - 4 sets of 5
    25 - 3/3/3/3/3 +singles
    30 - only single single :)

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  4. Back held up for this!

    14.3 - 144 (6:04)

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  5. 14.3 - 150 (6:10). Fun stuff! This Open has been the best programmed one ever in my book (for better or worse).

    Here's what I did: I jumped up and down all box jumps (slight hesitation at bottom, so not true rebound) and felt good wind-wise up to set before 315. I did corner step ups (see the barbell shrugged video) for the last set which left me feeling very recovered before the 315 set. Big sets on the DL helped me mentally. I went ub, ub, 12-8, 10-10-5, then I'm not sure what I did on the 315s...

    Good luck everybody!!

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    Replies
    1. Hey Zak- do you happen to have a link to that barbell shrugged video? Tried to google it, but couldn't seem to find anything.

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    2. I think this is it --> www.youtube.com/watch?v=GbwpQ-lAK70‎. Youtube won't go through on my work PC, but that looks like the description.

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    3. Thanks Dylan! Hope it holds up ok... I'm not really feeling a re-do on this one

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  6. 136 reps
    deadlift
    10 => UB
    15 => UB
    20 => 10/6/4
    25 => 7/5/5/4/4
    30 => 3/2/1

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  7. The only think I don't like about 14.3 is. Don't call it Box Jumps if you can step up. Is it just me?

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    Replies
    1. I agree... find a different name, similar to the ground-to-overhead or shoulder-to-overhead changes they made. Change the name. I, however do the step ups to save on the legs. Don't rebound well on the 24" box...

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  8. got 108. on the one hand, im happy with that, wanted to get past the 20's. on the other hand, i'm not that happy with it looking at the leaderboard...feels like i should be around 130's. don't really see how I could get more reps though. maybe i'll repeat monday.

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  9. 115; knew this one was way out of my wheel house, DL are probably my weakest movement. Will NOT be trying again way to much back rounding for comfort

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  10. 96.
    With my hate of DL it is ok. Happy that didn't hurt my back.
    10, 15, 5-5-5-5, 3-3.
    I would recommend to try step-ups/step-downs, even if you consider them "inferior" to "real" box jumps. Stepping up may help you start moving faster after a round of deadlifts, and speed-wise, usually, not much slower than jumps (if slower at all). I tried for the first time today, seemed to helped me.

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  11. Ben's Two Cents....

    Girls Weight Changes - not how they did it last night.
    95 => 25's and 5's on outside
    135=> remove 5's, add 25's
    155=> add 10's
    185 => add 10's and 5's
    205 => add 10's
    225=> add 10's

    Yep - this is a lot of 10's but faster than removing weights.

    Men's Weight Changes -
    135 => 45's on outside
    185 => add 25's
    225 => add 2 sets of 10's
    275=> add 25's
    315 => add 2 sets of 10's
    365=> add 25's

    We tested this today and for most people jumps are the way to go - as long as you are rebounding. If you can't rebound, need to step down, start to get no rep'd, or get very winded change to step ups using the corner of the box (rotate the box, not your self so the camera stays profile).

    If you step up, push off your thighs with your hands.

    It doesn't matter when you change the weight for the first three sets, but then make sure you change the weights after the deads after the 275/185, and from then on.

    The last round takes about 3-4 minutes so push hard from the 4 minute mark on to the finish.

    Don't use clips till 275/185, and then use them. If you drop the bar at that weight a few times your will need to adjust the weights and that is slower than just putting on spring collars.

    Have fun team!

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    Replies
    1. Thanks Ben! Good Luck everyone

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    2. Wouldnt changing weights after the DeadLifts and before box jumps hurt your split time?

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    3. Good catch Mike. That is a typo - it is supposed to say, "after the box jumps". Thanks.

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    4. Thanks Ben! This was definitely the smoothest way to approach this one.

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    5. Ben, are you sure that rules allow not to have collars at all times? It would be upsetting if somebody's score won't be counted because of a technicality.

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    6. For the 185. I added 15s instead of 10 and 5.

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  12. Tony Biolo / Matsters (43)
    117 Reps / 5:00

    Wanted to get to the 315# Round...I will get it with Coach B's suggestions on Sunday!
    Thanks Coach Ben!!!

    Here it is...Have at it... All suggestions/strategies/rep schemes welcome...

    http://youtu.be/lZ0SXV6-o3g

    Should not have gone for 7 @ 275#...

    I suck at rebounding so step-ups it is...

    Good luck to everyone!

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    Replies
    1. Looks like too much time changing weights is the biggest place to improve. You've got the strength and lungs. Just shorten those transitions.

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  13. Open
    140 - 6:15 - missed 3 reps but happy with the score. Don't think I'll redo it - nowhere near top of the region so not worth the taxing of the back. Good luck guys!

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  14. 137reps
    6'23"

    I think 315lbs is too heavy for me

    I will try again 14.3 on Mon

    I want to get 140reps

    Hope!!!

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  15. 14.3-131
    Low back actually held up but had some miscommunication on number of reps at 225 and wasted about 20 sec. Think I can hit 135+ on a redo. Will wait to see if low back is trashed tomorrow morning before deciding to do a redo. Glad this is over.

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  16. Justin: Masters 40-44 NER
    did 14.3 140 Reps. Never happy but not a bad score ill do it again on monday although im not sure how may more reps i will get. Back held up during the WOD but def feeling it now. Good Luck to all

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  17. Open:
    99 with a tie break of 6:12, already looking forward to Mondays attempt. Got 5 no-reps for not hitting full extension on the box jumps in the final round. I know I have more in the tank! Just need to focus on recovery.

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  18. Open Masters 40-44
    142 Reps (6:24)

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  19. Open:
    93 with a tie break of 6:52. Not very impressive, but considering that my 1 RM was 275 going into the Games, I guess I'll take it! Upon reviewing my video, I realized that I wasted an entire MINUTE changing weights from 185 to 225, so there's definitely room for improvement.

    Good luck to the big guys - this is all you!

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  20. @coach Ben-- brilliant idea for the women's weight changes. What are your thoughts on breaking up the DL reps early in the wod? Beneficial or not?

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  21. Open:

    1. 14.3
    = 114 Reps / 3:29 Split (24 Deads @ 275#) Really happy with this. My goal was AMRAP at 275 and I almost finished. Ill take it for a guy my size. Time to get HAAUUGE this off-season :)

    2. Rowed 3K at about 80% effort pace. Used this as a good flush for my low back and hamstrings.

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  23. 14.3
    135 reps with a 7:02 tiebreak. This was my kind of workout

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    1. Looking back at this, I think that if I redo it I will go with step ups the whole way. Just had a friend get 160 reps doing strictly step ups. Not sure if I'll redo though. Might be able to get a few more deadlifts but not much

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    2. Ha, you got me by one second on the tiebreak! Nice job. I think we were basically tied going into this one too. Good luck from here on out.

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  24. So I was decently happy with my score of 133 until I watched the video and noticed my judge miscounted my reps at 275 and I only did 24, taking away everything else I did after that and making my score 114, so definitely redoing on sunday. If anyone could give me any tips to help out on my redo it would be greatly appreciated, if I could get to 315 with some time I could do some damage. 1 thing I'm thinking is to not switch to singles at 275 and just take a short break and do at least sets of 5.

    Watch "14.3" on YouTube
    14.3: http://youtu.be/X3dKMqthgBA

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    1. I did 135 UB, 185 UB, 225 10/10, 275 for 5's. 315, I don't remember, I think it was 2/2/1/1. That worked pretty well for me.

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    2. The 275 for 5's is what I think I need to do, thought the fast singles would go faster if I kept moving, but it took forever.

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  25. Thanks Coach Ben!
    Appreciate the advice

    14.3: 156

    Glad the back held up. Been struggling all year with it

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  26. Open/Masters 43

    137, 7:00
    Actually went easier than I expected, did step-ups all the way. First 2 rounds of DL unbroken, than sets of 5 for 225 and 275, sets of 3 for 315. I definitely know I could get into 140's if I do again, as I got shaken when my judge thought I put on the wrong weights, took 10 seconds to sort out.
    Everyone, watch your form and protect those backs!

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  27. 148 split time 6:09! This was fun! :)

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  28. 135 (7:03 tiebreaker) - probably won't redo, I think I played this one about as well as I could. Kept big sets on the DL, rebounded all my box jumps, I just don't have a monster dead lift, so I don't see myself getting much beyond this.

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  29. Open
    1) 130 reps - I only had 20 seconds left to get the plates on and hit 315...just not enough time and I didn't want to "grip and rip" @ 315#. Depending on how I feel I'll give this another go on Monday night. Overall I'm happy with my score.

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  30. Open
    1) 131 - went into the hole on the 275#DL should have broken up right from the start. I'll give this another go on Monday

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  31. 14.3
    135 did step ups from the jump need to be better with weight transition will redo monday

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  32. Open/Masters 48

    14.3. 122 reps. Will redo Monday as I think I can get all those box jumps done to at least get to 130. That 315 will be tough after all the work before it.

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  34. So I spent all day in the car, about 10 hours due to traffic, then started the wod after about 5 min getting out of the car, at a local box in southern Maryland. They ran a tight ship so I could not delay nor set things up the way I wanted. Then I got no-repped on some box jumps without knowing it .. The judge didn't count nor say no-rep.. just made me do more reps.

    So given all those excuses, I got 130 reps. Wanted a few reps at 315, but ran out of time. Definitely repeating on Monday. Great job y'all!!!! You are killing it!

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  35. Masters 46
    14.3 got 128 reps. wanted 130 but happy and might try it again. Tie breaker 4:26. Ben was spot on when he said it would take about 3-4 mins for the last set.
    Went UB on 135, split 185 (10,5) 225 was 4 sets of 5, 275 was 3, a few doubles then fast singles. All BJ were step ups learned from lat year and it saved the legs and time.

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  36. Got 152 (5:06) for 14.3 this evening. If you haven't done this yet, it might be a good idea to break up sets at the lighter weights (eg. 225) I wish I would have. Content with this score but always room for improvement! Good job on it today everyone! Take care of those posterior chains!!!

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  37. 14.3 - 136 (6:59 tie breaker)
    ... super happy with how this went ...

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  38. Open
    "14.3" 137 reps, (6:44 tiebreak)
    Said I wouldn't redo if I got 140, so I guess a redo is in store.

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  39. 14.3- 147 reps. (5:59 tiebreak)

    135 & 185=UB+BJ
    225=13/7+step-ups
    275=8/6/6/5+step-ups & some BJ's
    315= 5/4/3/3/2
    -Wasn't expecting to do great on this one, but surprisingly top score in my box! Looking forward to getting after it again on Monday..

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  40. 132 (7:26)...didn't see Ben's weight change comment until after the wod. Had to use 10's on 315 due to a shortage of 45's at the box. Unfortunately I threw the 25's off without thinking and had to reload. This cost me precious time, but I'm good with the score.

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  41. 110. 5:32 TB. My back cramped early on. Earlier than expected. Maybe should have had a belt close.

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  42. 141 6:32
    step ups the whole time. Felt really good except the 205# felt really heavy at the end.

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  43. Forgot to post But I got 115 the other night, but the plates didnt fit on the bar and kept falling off. Redoing tonight.

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  44. 2014 Regional & Games:

    Had an opportunity to train with fellow Comp WOD follower Brannen Dorman in Boca Raton, FL at CrossFit ASA this weekend.

    1. 14.3: 142. 6:25 Tiebreaker.

    2. About an hour of rest then Brannen and I did:

    4RFT:
    400m Run
    30 DUs
    15 HSPU

    13:27

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