Thursday, March 27, 2014

Friday 3.28.14

Emily Friedman

2014 REGIONAL & GAMES ATHLETES
Open 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees

2014 OPEN ATHLETES
Open 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees

79 comments:

  1. GOODLUCK folks. All grit.

    "I just wanna go fast"
    -Ricky bobby.

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    Replies
    1. Last one. Time to dig in boys. It's all gonna be up top. I know there's a bunch of you guys on the fringe for regionals. Leave it all out there!

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  2. Good day everyone!

    Finished this 14min46sec of agony! Not happy with result, but absolutely happy with finishing.

    Thank you coach Ben for amazing programming.

    Good luck everyone!

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  3. Replies
    1. Awesome Vad!!! You are an inspiration for me! I will be working harder in this next year (as I get to move to the 45 masters next year)... Can't wait to see you kill the next level of WOD's for masters and at the games!!!

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  4. Replies
    1. Way to grind it out Ilya! I have to tell you though...this doesn't make me feel good going into the WOD. We've been so close on every workout that I'm afraid of what is to come - and I'm not looking forward to these 20 minutes...

      At least you've got one under your belt and an opportunity to improve on Monday! Great Open season.

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    2. Jon, thank you. I simply suck at thrusters (and hate them with all my might). You may handle them better - good luck!
      If it helps - I broke thrusters like that (and it is not a scientific method by any means, simply survival mode)
      7-7-7, 6-3-3-3-3, 5-5-5, 6-3-3, 5-4, 6, 3.

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  5. 14.5 - 11:17. I don't ever want to do that again!

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  6. 13:25 paced well and felt good
    11,10 10,8 8,7 12 9 6 3
    Just tried to keep moving on burpees
    Best of luck to all

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    Replies
    1. Thanks for the breakdown Blaine. You make it look easy with a time like that. Impressive finish with 4 unbroken rounds at the end! Nice work - and way to dig in.

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  7. 12:12.....moved slow, controlled, and unbroken the whole time to get a baseline for 14.5.2.

    The key for me will be to go controlled on 21, and 18 but a bit faster, then speed it up on 15, and control it on 12, but shave a few more seconds per round, then all out kill myself on 9,6,3.

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    1. BTW....these are the two WORST POSSIBLE MOVEMENTS for me.

      #justkillmenow

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    2. Just reviewed my vid.....on burpees I'm easing myself down every time. Super inefficient. Don't do this at home boys and girls. Gotta find a happy medium.

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  8. Anyone have a suggestion for a good strength program to combo with CrossFit? I gotta put on some beef before next years open. One Man One Barbell? 5/3/1? Barbell Shrugged 6 Month Muscle Gain Challenge? Anyone tried these? I'd sure appreciate any advice CompWod-ers :)

    Good luck to everyone on 14.5!

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    Replies
    1. From a squat perspective I've seen huge results personally and for my members using the 12 week hatch cycle. I've seen back and front squat gains of up to 60 lbs for each...obviously depends on body type, nutrition, genetics, form, etc. www.mikesgym.org/programs/uploads/hatchsqt.xls‎

      I haven't followed compwod programming for a full year cycle but I know Ben does a great job working in strength. I know some folks that have and they have seen huge gains, so it may have what you need already. :) My two cents - good luck with 14.5, man.

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    2. Yeah a +1 for hatch. Everyone I know that has done this makes gains. I'll probably be doing a cycle or 2 of it depending on what Mr. Bergeron has in store for the rest of us (if anything at this point, I'd understand if he didn't do anything for us until after the games.

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  9. Open
    11:59 - there isn't anything I would change so I'm calling it a season. Good luck ladies and gents! Been following this since November so can't wait to see what happens after a full year. Thanks for everything, coach.

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  10. Masters Woman 50 - 54
    11:16
    One of the hardest wods I "got to" do.

    Here's my take if you're interested....

    It's all about finding a steady hard pace that you can keep the entire time.

    21 Thrusters unbroken (@38 secs)
    18 Thrusters 9/9 (3 sec rest)
    15 Thrusters 8/7 (3 - 4 sec rest)
    12 Thrusters 6/6 (3 sec rest)
    9 Thrusters ub
    6 Thrusters ub
    3 Thrusters ub

    Burpees from the first one
    walk down / walk up / jump (you do NOT want a no rep so focus here on 2 foot takeoff!!)
    Do NOT stop moving during the burpees.....by the last few rounds I went to my knees and used my arms to push up BUT I refused to stop. Flex your mental muscle here....you're going to need it!!

    Good Luck!!!

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    Replies
    1. You are an amazing athlete, Barbara. There are 22-year-old women who can not do what you do. Rock it, Queen B!

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  11. 14.5 inspired / forced me to write a review.... So here it is....

    So you're getting ready and you're thinking to yourself, how hard can this be ? It's just 39 more thrusters than a Fran and less than 100 Burpees, tough but manageable, then the clock starts..... You bust out a nice textbook squat clean at an easy 95lbs and start doing some work. Finally you finish your first 21 Thrusters and you think , ok, I'm still breathing, lets tackle some of these Burpees...... But wait, your bar isn't straight and you must line it up so your body is perpendicular to it (check my video) and you are already thinking this is going to suck much more than regular Burpees. You drop, jump your feet back to the bar and then jump over and you start grinding out a pace. You finally get past the 18s and then there it is, the territory you think might be a little easier , you know , the 15s , same place we did thrusters last year in sets, but this time you have just had your ass handed to you by 21s and 18s . You start thinking to yourself that you are in some twisted fucking Groundhog Day movie about CrossFit, it's just a shitty never ending yellow rock road to hell. You keep grinding away and finally make it to the 12s..... This gets spicy, you thought prior to the wod you'd keep being able to "move" during the Burpees but then your legs feel like concrete barricades and jumping over that bar makes you question your life.... So you then result to crawling. It becomes very dark , and at this moment at the end of 12s leading into the 9s you starting thinking loudly to yourself "I AM NOT DOING THIS AGAIN" , you even belt it out verbally to your judge, in between your gasping for breath .... Then come the 6s and 3s and you are just thinking I have to move faster or all these low scoring athletes are going to get ahead of me this week and then BOOM. You are finished, flat on your back. Rolling around on the floor like someone who is on fire.... Then you try to stand up and say out loud "THERE IS NO FUCKING WAY I AM DOING THAT AGAIN !" --- 10 min go by and you are on the rower; row row rowing your pity boat of miserable despair and regaining feeling in your body, and then you start to think these horrific , sick twisted thoughts of redoing 14.5........ Well that's how I felt at least .

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    1. Well put - 4 hours until my turn.

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    2. This seriously hit the nail on the head.. i went through the same process haha

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    3. Great story and you are a great athlete, based on what I read in past posts. So what was your time?? if you were in the Pain Cave that long you must have had a stellar time.

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    4. I witnessed these exact sentiments when I was coaching this morning...I have a date with 14.5 in 90 minutes! Ahhh

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    5. Not many workout leave you feeling dejected and as you put it question your life haha but it's all true, game plan goes to shit once you start the middle sets, we did it at the weekend as the third event in a comp after a burden run and a squat clean ladder so you can imagine how my legs already felt! Never again.

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  12. 14.5 - 9:17....

    This one really comes down to grit!! When it starts to hurt you have to tell yourself to keep pushing through. About half way through I definitely wanted to stop, that's where you have to tell your body to keep moving.

    I paced the whole way through and wish I had a little more left in the tank at the end to speed it up to get a sub 9. However, by the time I got to the sets of 9 it took everything to keep moving at the same pace I kept for the first half.

    Good luck to all who are doing it today!! Last one of the year, push hard and always remember your goals.

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  13. This comment has been removed by the author.

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    1. Super bummed!!! 24:35!!!!
      Here's how it went down:
      21: 10-11
      18: 6-6-6
      15: 5-4-3-3
      12: Mentally I hit the wall, ALL SINGLES.... very inefficient too. Did deadlift to hang cleans to front squat to push press.....Split was somewhere around the 9-10 minute mark.
      9: SINGLES, improvement - squat cleans to thruster.
      6: Singles....
      3: 2-2-2
      At least my burpees were consistent.
      I just tried to kept moving. Did all the burpees unbroken except for round 9 (5-4) Crap that sucked.I have to try it again Monday even if my margin of improvement is minimal.

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    2. Are you allowed to front squat then push press? I haven't looked at the standards myself yet. If you literally did a front squat paused and then did a push press I would think that is a no rep. I might be wrong.

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    3. Yeah, they are reps, basically not going below parallel or failing to coming to full extension are no-reps.

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  14. Jeremy Levo
    15:55
    Horrrrible!!!!!!
    That's definitly why I choose to follow this blog next season, the open prog. After 2,5 years of CF, the foundation of conditioning are not mine. Have built a correct strength base but condi always sucks. So here we gooo !!

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  15. Open Masters 40-44
    14.5 14:39 (Thrusters 21, 10/8, 5/5/5, 6/6, 3/3/3, 6, 3)

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  16. Justin Lasala Masters 40-44 NER
    12:33
    Worst one yet no doubt. Total mental game at the rd of 15 and 12.
    Don't think I can do better at this point in time because I never really stopped. Bar never hit ground on Thrusters all UB. 2 foot take off is so annoying

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  17. When will programming start for individuals competing for the 2015 open or regionals. I realize its a bit early for that, being that we are in the middle of the 2014 season.

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  18. 15:20
    I am pleased with my score as I just started CrossFit 11 days ago.

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  19. 13:38

    http://youtu.be/fqIlxAjcWUU

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    1. Nice work Kyle! That is how I was thinking I would do my burpees (step-down/step-up style)...slower, but consistent work! REST is the burpees... Was thinking I may break up my thrusters for the first three rounds with 5 sec rest b/t .... What are your thoughts after doing 14.5... I only have Sunday to do the WOD this time... ONE shot...no (official) retest...

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  20. 12:06
    falling down is hard? haha little disappointed. but thankfkul its over.

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  21. Open Masters F 48
    14.4 15:41
    I really thought I had a plan that would work: make the first and last rep consistent in time and just chip away, find a rythym, hang on tight to it, and make all the burpees as efficient as possible. But it wasn't good enough. Went unbroken except for 15s (9,6) and 12s (6,6). Will redo.

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  22. 14.5: 10:34
    So. Happy.
    Most fun wod of the Open.
    Now off to Dairy Queen. Good job to all brothers/sisters in arms.
    So proud to be part of this compWod family!!

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  23. 14:25 - thruster broken 21, 11-7, 9-6, 8-4, 9, 6, 3. Burpees steady but just not that fast.

    Really wanted to be closer to 13:00, but it's just not in the cards this year. Need more conditioning, but just gotta keep plugging away to get there.

    Don't think I'll be retrying, so this is it for Open 2014. Another fun year, but working to do better in 2015!

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  24. 14:48. The burpees handed me my ass, but I am happy to be done! So proud to be part of this community, gives me strength to have you all supporting me virtually. Don't think I'll be repeating this one. Looking forward to training for 2015! Go after it CompWodders!

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    Replies
    1. Thanks Hunter. You killed it man. Great work. I said I won't redo this one.. And I'm definitely feeling the effects..but I think I can get a better score...

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  25. 14.5-13:12
    Closest I've ever come to puking after a WOD. Not sure I could do any better on a redo, so probably will be one and done.

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  26. Open/Masters 43

    14.5: 14:20, that was way harder than I thought, the pros made it look so easy last night, don't think I'll do it again, but you never know after a few days rest.
    If I do it again, I would try and break up the thrusters a lot less, here is what I did:
    Thrusters: 21, 9/5/4, 5/5/5, 6/6, 5/4,6,3 Burpees unbroken but slow!
    Good luck to everyone! Thanks for the great community!

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  27. 14.5 - 15:16 ... came apart in the round of 15 ... toughest WOD of the OPEN ... good luck with that one ... nasty ...

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  28. hey guys,
    I haven't posted in a while but still been following the competitor' site whenever I can
    21 weeks pregnant and I am very to have been able to complete the 2014 Open
    14.5--- 12:10 quad killer!
    Congratulations to everyone who completed the Open and good luck to all the competitors moving on to regionals!

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  29. 14.5. Well that one hurt. Kind of disappointed but really doubt I redo this one... Ever again!
    12:11

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  30. well not what I hoped for but I gave it my all 18:47 Rx... Have a good weekend everyone!

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  31. 14.5
    11:56. I will take it at 4 months pregnant :)

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    Replies
    1. Great job Deb!
      I know from following the competitor site the last two years we always had similar numbers
      My email is belindachou@hotmail.com if you get a chance please send me an email, it would be cool to keep in touch with another crossfitter who is going through the same thing

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  32. 15:04.

    Dang. This sucked, my time sucked. Let the self loathing begin.

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  33. 14.5.

    13.27. This was awful. Felt miserable and performed terribly. Will be doing again on Monday for sure. Next time I will try not and be such a little ****. Think I can shave 1min to 1.30 with just not taking such long pauses and not breaking the thrusters so much.

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  34. CF Open 14.5:

    Time 14.29. I wrote a blog post about the workout (Don's Crossfit). Divided thrusters in:

    14+7
    10+8
    9+6
    8+4
    9 ub
    6 ub
    3 ub

    Brutal workout, no doubt about it.

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  35. 14.5 - 12:25 So glad that's over

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  36. 14.5 11:53

    Stuck to plan but execution fell off a bit. Wasn't expecting thrusters to be as slow as they were but I kinda forgot my long range of motion is a factor. Planned to be able to sprint part of 9s through finish and just couldn't. Left 100% on floor so no regrets and content. Emotional experience watching so many people fight through their 15, 18, 20, 25+ times. Heart and support is not lacking in CrossFit communities that's for sure. The beers never tasted so good after sharing that experience with the members of the gyms that joined together today to throw down together. Crazy inspirational

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