Thursday, March 6, 2014

Friday 3.7.14

Kate Schuh and Tracy O'Donnell.

2014 REGIONAL & GAMES ATHLETES
1.  14.2
For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups
Etc., following same pattern.   Watch the standards video here.



2014 OPEN ATHLETES
1.  14.2
For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups
Etc., following same pattern.  Watch the standards video here.


106 comments:

  1. Most folks here know that CTB are a weakness of mine. When the workouts came out last year my heart sunk when a weakness came out. This year I can't wait to tackle it. What a difference one year can make.

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    Replies
    1. That pretty much sums up my feeling too. I know i've come a long way from last year and this will be a good test of that.

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    2. I'm in the same boat for OHS. last year i probably wouldn't have made it out of the first round. This year i think i have a decent shot at the round of 14.

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    3. At my weight I'm definitely thinking breaking up C2B in every round is smart. I know the big butterfly cycles with my long lanky arms are also quite taxing so I'm probably going to play with grip width on C2Bs some. Being i'll be slower in C2B, I know I absolutely must do the OHS ub and quickly. Hoping this strategy works! :-)

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  2. Good day and good luck everyone!
    Today did the first attempt of 14.2.
    Finished full 1st round of 16ish + 16 OHSs + 5 C2Bs. So it looks like 197 reps.
    Round of 10s and 12s were Unbroken, at all following round splitted it. So next attempt will be with splitted C2Bs from the first round.

    ReplyDelete
    Replies
    1. Stas, that's what I am thinking, just save the upper back for later. I am breaking it up starting the first round.

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    2. Jeremy, another doubt is kipping/butterfly, so next time I'll try breaking C2Bs from the beginning to 6/4, 7/5 and so on. Butterfly for bigger part (6 for example) and kipping for less part (4 for example).
      Agree with you, saving upper back is crucial for me. Hope to finish round of 16s and do something like 5-6 OHSs in round of 18s.

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    3. I'm thinking the fight is going to be getting into the round of 18's.

      Stas, you think break it up from round one? I was thinking unbroken in round one. Then 7/5; 7/7; 8/8 and possibly more than two sets in the round of 16. I'm shooting for 250reps. But that is a lofty goal for me.

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    4. Drew, on Monday I'll try breaking from the first round. Hope it will help to reduce fatigue. There is plenty of time in the first round anyway. And I've already tried going unbroken first two rounds.
      Thanks, Zak!

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    5. Nice job Stas! An your dad Vadim also, I saw his video. Beast!

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    6. Thanks, Mark. Hope he will qualify to Games this year.

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  3. Pretty disappointed. 131.

    I think I can make it through the 14s Monday if I pace it right. I went ub on all OHS, 10s/6+6/then whatever I could get on the 14s. This one is really tough mentally

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  4. 126 (14+14+10) Happy that i didnt feel any pain in my right wrist. Need to split the c2b earlier. Ill do it again on monday, hopefully ill start the 16 round then.

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  5. 70 reps - didn't make it out of the second round. Overhead squats killed me (as it was expected).

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    Replies
    1. Ilya - you looked good, man! I just happened to come by your video when I was browsing the leaderboard. At this point, I haven't done it yet (and I'm dreading it) so I would be very happy with 70. My only suggestion would be to get you weight on your heels. Your pull-ups looked solid. Nice work.

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    2. Jon, thank you :). Pull-ups are rarely a problem for me, anything overhead is a completely different matter... And yes, I was leaning forward too much, thanks for noticing.
      Also, 6 am in the unheated garage with 3F outside doesn't help :)

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    3. Nice job Ilya! I didn't realize you were a masters.

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    4. Well, barely so, but thank you :)

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  6. Hello everyone... Good Luck to all...

    Just completed 14.2...
    All C2B pull Ups...I have no butterfly...need help on getting them!

    OPEN / Masters (43) ~ Tony Biolo
    137 Reps...7 shy of completing the round of 14's...

    I was hoping to get to the round of 16! Maybe on Sunday Retest for me... can I have a chair set for the rest time to sit on???

    I will post the video in a bit if anyone would like to offer suggestions on improving...

    Stas ~ Great work!!!
    Jeremy ~ Get that GOAT!!!
    Zak ~ We got to get that round of 14!!!

    ReplyDelete
    Replies
    1. http://youtu.be/mjXCUFVSpHg

      Suggestions???

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    2. Tony, I watched your video! Wow. That was a really great effort! Your overhead squats are sweet. The only suggestion I would give is maybe try to break the pull ups up into smaller sets. There were a couple of times where you took a (understandably) longer break. Maybe if you could shorten up the sets, you could chip away a little faster. I know, for me, when I fatigue on CTB, I can cycle even singles faster if I just keep moving.

      Just a thought, but a really great job!

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    3. Tony - great work! There's honestly not too much room for improvement in there. I liked your nice steady pace - and like Mike said, the OHS were sweet.

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    4. Thanks guys!!! MJ ~ I think you are correct... I am thinking of 4-4-4 with 3 breaths b/t on the set of 12's... then 5-5-4 for the 14's ...Hope that works! We will see on Sunday (that is when I will re-test)!

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    5. Good luck! I did a run through of the first round today (doing WOD tomorrow) and I broke up both set of the pull-ups 5/5 and finished in 1:45ish. I think tomorrow I will go even slower in the first round. No sense in crushing yourself to stand around for 1:15 thinking about how bad you feel! Haha!

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    6. Put a box under the bar so you can reach the bar without stepping on those bars. Set it up so you can switch to fast singles at the end. Best of luck, I want to see the second video :)

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    7. Great work , Tony!
      I suggest splitting C2Bs to something like 5-4-3 with very short rest periods.

      Delete
  7. 1. 177; hands ripped at 2nd round of 14, so had to single all of 16's was pretty painful. I have 200 in me if I'm smart and wear grips/tap on monday

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  8. Got 130. Broke all C2B. unable to do butterfly c2b. So definitely got a goat to work on.

    Great work everyone!!!

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  9. Do you set the clock to 2:59 or 3:00 for each round? I have seen both so far... and every second counts so just want to make sure.

    ReplyDelete
    Replies
    1. This can be confusing. It depends.

      Some clocks start the countdown at 2:59.9999, so they display 2:59 at the start.
      Other start at 3:00:0 (effectively the same thing) and display 3:00 to start.

      The difference is if when you press "GO", does the clock immediately change to the next lower second. As in, if you set it to 2:59, does it immediately change it to 2:58. If so, then you are shorting yourself 1sec. If it takes 1 sec to switch to 2:58 then you are fine. Essentially what you aren't seeing is .9999 seconds its not showing you, so you think you only have 2:59/round, when you actually have 2:59.9999 per round and it takes .9999 seconds before it shows you the 2:58 on the clock.

      Confusing, I know. I've seen this too.

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    2. Keep the clock running and start the rounds at 3 min intervals - 0, 3, 6, 9, etc

      Delete
  10. Got to 244 on a run through....this was not at full effort. I really wanted to know how my pace would be. I'm getting through the round of 18 next time. I KNOW it.!

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  11. Justin Master 40-44 NER
    1st attempt at 14.2 did 141. C2B is a weakness cause i cant butterfly them. a Major to do to make a run at Games next year.

    ReplyDelete
  12. Open 14.2

    64 reps. Dammit, unfortunately, that was the humbling experience I expected! The C2Bs are a massive goat, so I knew those were going to be a problem, but I'm surprised that I failed on a couple of OHS - so there is some room for improvement.

    Looking forward to take another shot Monday, but don't know how the heck I'm getting out of the second round! Good luck everyone. For my sake, I hope we don't see anymore pull ups! This one stung.

    ReplyDelete
    Replies
    1. I'm in the same boat. Can't seem to get butterfly pull-ups down for the life of me. Good luck Monday!

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    2. Pace your reps on c2b... they really take their toll! Great attempt!!

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  13. Has anyone followed outlaw way in the past and switched here? Any different results or changes? Thanks

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    Replies
    1. I did for a long time, and Zak. I have not found a better online program. Never too overtrained. My strength gains are large across the board. My capacity is much greater. Not as much macho ego here.

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    2. I followed the way for about a year and then switched over to this around October of last year. I've definitely benefited more from this program as a crossfitter. I became fairly strong with the olympic lifts and core strength lifts with Outlaw, but my metcon was horrible.

      Since starting this program, my overall total Olympic numbers haven't really increased, but I'm much more consistent and consistently PR doubles, triples, complexes, etc. My overall metcon, OH squats, muscle ups, and HSPU have definitely gotten better on this program and I've lost about 10 lbs lately with minimal change to my diet. I'd give it a shot for a few months and see what you think. I typically follow the regionals programming and sub in some of the open stuff if its associated with a major weakness of mine and I haven't lost any strength.

      Delete
  14. Open; Masters
    14.2: 192
    I was going for 200+. I gave it my best. The burn in the legs was underestimated. One & done on this for sure. I definitely don't want to it again. And Blaine, don't talk me into you bastard.;)

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    Replies
    1. nice job Victor. Best of Luck in the OPEN

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    2. Now that is what I am talking about! I knew this one would be right in your wheelhouse. Congratulations!

      Delete
  15. Open, Jeremy Levo, europe
    179 rep
    Don't think I have a lot more.
    Good luck to everybody here!!

    ReplyDelete
  16. 14.2- 196
    Happy with it so far, well see how it holds up, really don't want to do it again.
    CTB went very well, compaired to last year, night and day. Thanks Ben.

    ReplyDelete
  17. Open 14.2

    133 reps, c2b went away bad, unbroken through all ohs.

    ReplyDelete
  18. Open:
    74, very humbling. I don't have butterfly C2B yet but I still know where to make improvements come Monday. OHS Went unbroken the first round and I split the pull-ups into 5-5. Felt easy with good pacing. First set of chest to bar on round of 12's killed my grip. I started to white knuckle the bar and tense up. Was pretty much game over after that.

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  19. Open:

    1. 14.2
    =136 Reps. Went into this workout without any expectations knowing that i'm not stellar at the given movements. Just went in and let it rip. Chest to bars got me on the last set of 14. Happy with my effort but going to give this another shot on monday and really try to get into that 16 round.

    2. Did some Intervals with the Prowler
    = EMOM x 10 : 50m Prowler push (loaded with 90#)

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  20. Open
    1) 136. This mother F-er is deceiving. Redo on Sunday

    ReplyDelete
    Replies
    1. agreed! Good luck on Sunday... Get to your round of 16!!!

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  21. 14.2
    129 reps. Very Dissapointed in this. I know I can get into the round of 16. Gonna redo this on Sunday.

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    Replies
    1. Looking back at the film, there was a solid minute and fifteen seconds of me just screwing up. I missed the last ohs twice. There is plenty of room for improvement here. I WILL make it through the round of 14.

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  22. 241 reps.
    Kinda disappointed because I REALLY exploded at the end of the 16's round... Don't know if I could do much more though. Oh yeah, and right hand ripped a bit.

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  23. 187 reps. Pretty stoked with this score. Went unbroken on the first round then started breaking it up to sets of 4-6. Fast singles toward the end. Finished round of 14s with about 10 sec left and gave all I had after that. Don't think I'm gonna repeat that one. Great job everyone!

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    Replies
    1. Nice job, Mark! Try this on Monday, 187 is very close to finishing round of 16s.

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    2. Thank you Stas! I worked my butt off. I think that was my best effort! I already broke upy c2bs into small sets other than the first set I did unbroken. Don't think I have any more in me. You on the other hand, can definitely reach 200+. Best of luck!

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  24. Open 14.2
    125 reps...definitely more in the tank. Will re-do Monday.

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  25. Open:
    187. I did it at my new box. It was nice to have people pushing me. Thanks to everyone there.

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    Replies
    1. Loving the box atmosphere too. My performance has taken a step change since I started wodding and coaching there.

      Delete
  26. Open 14.2: 189...is there a comp wod leaderboard on the games site? If so, how do I get into it?

    ReplyDelete
    Replies
    1. Here's one. https://games.crossfit.com/lboards/result?id=307112
      To add yourself, just copy it, add yourself, save the link and post it here for others. Pretty easy to do on the games site. Good luck!

      Delete
  27. open 14.2 - 85 reps

    really screwed up here on the sets of 12 ohs. 10s felt great. dropped my first rep on the 12s. then dropped the bar twice in a row on my 9th rep of the last set of 12. just ran out of time after that. will definitely get to 14s on monday.

    here's the link. i'll take any feedback - http://youtu.be/Do9zmWs4qZ4

    ReplyDelete
    Replies
    1. John, squat snatch the first rep if you can, saves your shoulders. Power/muscle snatching to standing overhead position before your first rep is wasted energy. Squat snatch, stand up and that's one rep already. Also try dropping down faster on the c2bs. Seems like you are spending extra time in the eccentric phase which wastes energy. My two cents. Oh and make sure your shoulders and ankles are nice and loose and stretched out before you start so you can hit that bottom OHS position solidly. You definitely lost the most time on the missed reps. Kill that second one dude. Good luck!

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    2. Thanks A Lot Mark. Mobility Is A Big Issue For Me. Last Year I Wouldnt Have Gotten Past 10. Never Noticed That Pullup Thing Tho. Could Be Why I Fatigue So Quickly On Them Compared To Regular pullups

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    3. John ~ Mark knows what he is talking about. If you can Squat-Snatch it with good balance...do it! that will help! Also, consider breaking up your C2B's (drop after 4-5 and take 3 breaths) even that little bit of rest will help with the shoulders (stability) on your second round of 12 OHS!
      Also, breath...seemed like you were holding your breath a bunch in OHS...
      Good luck on 2nd Attempt! You will break into the 14's for sure!!!

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    4. John,
      Same thing happened to me. Got 86 reps. I think I went into it too conservatively then when I realized it was time to move I fatigued and ran out of time.

      Definitely re-do on Monday. Good luck!

      Delete
    5. Great advice all around. Thanks guys. We can definitely get into round of 14s. Good luck guys.

      Delete
  28. 14.2: 187 reps. Not happy with this score. Really wanted to break into the round of 18's. Much harder than expected. Pull-ups really got to me.

    ReplyDelete
    Replies
    1. Drew, Which strategy did you choose?

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    2. Stas, went unbroken in the first round and went for only one break on the 14's and 16's but didn't quite pull that off. Think I tried to go for to many big sets. Probably redo it Monday and I think you are right. Even though I felt good after the first round it won't hurt to break it up and the. I'll probably do 4's in the rd of 12 and try to keep sets of 4 as long as possible and at a minimum sets of 2. I know I can hit 200 and think that getting into the 18's is possible even though it may take everything I have.

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    3. Stas. I think you can get to well into the 18's based off how you did today man.

      Delete
  29. 188. Pretty sure I can get to 18's if I pace it a little better.

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  30. Masters 46
    1 st attempt at 14.2
    87 reps...so pissed I didn't get into the third round. I M going to redo on Sunday and I know I can get into the 3rd round (14's) and at least my goal is to get thru the OHS and finish the C2B 116 reps is my goal if I get more Ill be stoked. Going to break up the C2B in the 12 to 3 sets of 4.

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  31. Open/Masters 43

    14.2: 118,
    This was way harder than I thought, the C2B totally left me in the 14's. Not sure if I could get into the 16's if I do it again, still undecided about re-doing it.

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  32. 181 - Surprisingly my legs felt more fatigued than shoulders. Looking forward to the 2nd attempt.

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  33. 137. Not happy with the score, but who ever really is?

    On a side note: I think this a beautifully programed workout. Maybe I'm weird for attaching that word to it, but it is almost poetic to me.

    ReplyDelete
    Replies
    1. Agree man, the wod is a clever one. Had me agonizing all day trying to figure out how I would do. Difficult to judge with the rest periods and ascending scheme. Nicely done.

      Delete
  34. 175 - That was a good kick in the ass for me! Hands tore on this one, so if it heals well, I'm looking forward to Monday's redo.

    Great job, everyone!

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  35. 110....Can't wait to redo this. Still think I have a shot at getting to the 16's.

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  36. 193 for 14.2 first attempt. Content but room for improvement. Might have to give it another go on Sunday

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  37. 264 on attempt one. broke up the pullups very specifically, but UB on all my OH squats, except the first 1st round of 18, I went 11/7.

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  38. 263
    Was hoping 300's but I will take it

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    Replies
    1. Great job boss!!! That's sick, how did you break up?

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  39. 127
    Just wanted to get into the third round.

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  40. 138 - broke up pull-ups early, but on Monday I will probably break them up even more early just to save the forearms as much as possible. OHS were unbroken but that last set of 14 hurt.

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  41. 194
    C2B are a strength for me so I felt pretty good. Broke them up from the very beginning to save my shoulders for the last round. Also did half kipping half butterfly for the 10s and 12s. I think that really helped keep my hands from tearing early.

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  42. 81 reps. Extremely disappointed. My C2B just left me out of no where! My goal was just make it to the 14's. Rewatching the video to see what went wrong

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  43. Open/Masters:

    14.2 130. Not really pleased, but my OHS and CTB have come a long way in the last year. I dropped the bar twice on the second round of 14 OHS. If not for that, I would have had a chance to get to the 16's. Woulda, coulda, shoulda. As much as I hate to say it, I will probably re-do this SOB on Monday.

    Good job everyone! This one is a siren.

    ReplyDelete
    Replies
    1. Nice first attomt. You will get to 16's...Monday it is!

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    2. Nice first attomt. You will get to 16's...Monday it is!

      Delete
  44. 206. SO close but those 2 reps feel SO far

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  45. 86 reps. Went into it too conservatively. Definitely re-do on Monday.

    Seeing some awesome scores on here!

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