Sunday, March 9, 2014

Monday 3.10.14

Elizabeth Akinwale.

2014 REGIONAL & GAMES ATHLETES
With a running clock...
1.  Snatch
EMOMx5:  Power Snatch + Squat Snatch + OHS

At the 5 minute mark...
2.  Clean 
EMOMx5:  Power Clean + Squat Clean + Front Squat

At the 10 minute mark...
3.  Jerk
EMOMx5:  Front Squat + Push Jerk + Split Jerk - taken from a rack.

At the 15 minute mark...
4.  Gymnastic Benchmark
50 Strict Handstand Push ups for time

At the 25 minute mark...
5.  3 RFT:
25 Ring Dips
50' Back Rack Walking Lunge, 185/135
5 Rope Climbs, 15'


2014 OPEN ATHLETES
Open 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.

111 comments:

  1. 14.2 - 140 Rx

    ... man 5 reps short of the "bonus round" - so close and yet so far - C2B you have now become my best friend - congratulations - I am going to kill you this year.

    ReplyDelete
  2. Never Commented before, but that Video of HKB pregnant and Butterfly just demanded a concise and congratulatory" HO LEEE CRAP"! Amazing. My hat is off to the young lady!

    ReplyDelete
    Replies
    1. Brock Wilson, owner of CrossFit Carolina Beach, above.

      Delete
  3. Did 241 on friday and i don't know if i could do better on this one... Really confuses to do it or not.

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  4. Congratulations Coach Ben on the second child!

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  5. Masters; Open
    Sunday - repeated 14.2 (despite saying I would, and glad I did). Second attempt 245 (up from 192).

    ReplyDelete
    Replies
    1. Daaaamn Victor! Almost makes me want to redo it... Almost.

      Delete
    2. Great work Victor....what did you do different to get into the rd of 18's?
      I am in the same boat as you...I hit 197 on Saturday and going to redo after school today.

      Delete
    3. Great job Victor! That will propel you up the leaderboard. Congratulations!

      Delete
    4. Thanks gents. I gotta admit that the night before I had some margaritas and came in on Sunday with a "could give a shit" attitude started moving and went for it. I think I got re-think the way I mentally approach my game.

      Delete
  6. Open.
    Friday's result - 197.
    Today's result - 179.

    So anyway rather happy with Friday's result.

    ReplyDelete
  7. Regionals- shoulders are a bit smoked today.
    1. Snatch- 135lbs across
    2. Clean- 185×2,205×3.
    3. Jerk-185lbs across.
    4. Did 50 kipping HSPU's-3:35.
    5. Metcon- 16:37.
    This was fun today. Goodluck to all re testing 14.2!

    ReplyDelete
  8. 137 Friday
    174 today. My c2b are terrible. 2014 goals are now c2b improvement. Thanks Castro for exposing my goat already. Happy with improvement. Good luck everyone.

    ReplyDelete
  9. Jeremy Levo, Europe
    179 friday
    190 today. Happy with the result.

    ReplyDelete
  10. Hey Guys!
    I ended up waiting until Saturday to do 14.2 back was super tight last week
    Ended up with 195... would have loved to get into the 200's and get into the 18's but my hand ripped open so early... just had to power through the blood
    Just wondering if there is a Built by Bergeron female leaderboard?
    Will do posted work tonight! Goodluck to all re-doing!

    ReplyDelete
  11. 14.2 - 250.

    Wasn't sure if I was going to be able to do 14.2 after a pulled a muscle in my lower back last Monday. Showed up at Michael's gym in Tampa and almost had to crawl out. Completed 1 rep this morning just to have a score and it felt good, so I kept going.

    ReplyDelete
    Replies
    1. Joey, I am happy you are feeling better! Great score, too. It was nice meeting you. You are a very nice guy. Good luck the rest of the way.

      Delete
  12. Waited til Saturday to do attempt one because crazy sick friday - 182. 188 today - extremely disappointed - C2B are very strong for me, but grip gave out out of all things. 2 WODs limited by grip so at least there is an obvious weakness to train in the coming year. Enough griping - on to 14.3.

    ReplyDelete
  13. Did 14.2 Sat ended up with 140 going to attempt it again later on hoping to get to the round of 16. Forearms were shot Sat

    ReplyDelete
  14. Open
    Score - 188 Reps

    This was my second attempt, since I was still adjusting to time zone here in Kuwait . I felt great today respiratory wise ! Unfortunately the muscles were a bit fatigued from doing it Friday. Happy with the 20 rep improvement over 166 on Friday.

    ReplyDelete
  15. This comment has been removed by the author.

    ReplyDelete
    Replies
    1. Masters 46
      Re did 14.2 improved 31 reps. Got int the 2nd set of OHS in the round of 14. Wish I could of finished them all. The OHS weren't the problem it was that set of 14 C2B pull ups. Shoulders were smoked. Happy with it but still need work on those pull ups.

      Delete
    2. Thanks Mike, everyone on this board is improving. I bet if we all looked back at where we were to where we are at now there would be stark differences. On the improvement side of course. 6 months ago I couldn't even OHS the bar or get 30 DU's in a row or think of getting a clean & jerk of 225, but it's all happened due to Ben's programming and dedication. Still have a lot to gain and improve upon and I look forward to that.

      Delete
  16. Open
    14.2 take 2 - 76 (6 reps better). Overhead squats, as usual, killed me.

    ReplyDelete
    Replies
    1. I tried my best to catch you Ilya, but I just didn't have enough in the tank! Nice work...every rep counts!

      Delete
    2. Thank you, and great pull-up effort. They will come, pull-ups.

      Delete
  17. open 14.2 2nd attempt

    196reps

    13reps pr

    not good at butterfly skill ....

    ReplyDelete
  18. Was going to retry 14.2, but got through the round of 10's and hands were already retearing figured I'd live to fight another day and hang it up.
    With a running clock... Stayed light today to save hands and work good technique
    1. Snatch
    115#
    At the 5 minute mark...
    2. Clean
    165#
    At the 10 minute mark...
    3. Jerk
    185#
    At the 15 minute mark...
    4. Gymnastic Benchmark
    3:36
    At the 25 minute mark...
    5. 3 RFT:
    15:30ish

    ReplyDelete
    Replies
    1. Same for me. 2nd attempt and the hands were creaking and cracking. Decided to stop and will finish my workout tonight. I was very disappointed with my score but I know I need to work on some things and C2B is right at the top!

      Delete
  19. Open/Masters

    14.2

    Friday- 186
    Today- 201

    ReplyDelete
    Replies
    1. Great job Steeve! That is a big number.

      Delete
    2. Aaaaaand Steeve is back on top of the leaderboard! Nice work man!!

      Delete
  20. 1) 135
    2) 135
    3) 155
    4) 43 reps complete in 10 min
    5) 24:26

    Sorry haven't posted in awhile. I have been out with the birth of my first child. Beautiful Michaela Rae has shot my conditioning, but now I get to hammer down my technique as I get back to it.

    ReplyDelete
  21. Justin LaSala Master 40-44 NER
    Did 14.2 2nd attempt.
    Did all Singles C2B's and it saved me. My Kipp is still a work in progress due to the fact that ive only been CF for about 2 years. Still huge diff in reps when i got that extra 3 min in the rd of 16. Good Luck Fellas

    ReplyDelete
  22. Re-did 14.2. One rep improvement. 131. Like in 14.1, grip was the limiting factor, as was general efficiency on the CTB. I am making a list for 2015.

    Great job everyone! There are quite a few people on this board that are in the top 2% of their divisions. Very impressive group of athletes.

    ReplyDelete
    Replies
    1. Thanks Keith. I really appreciate it. I am a little disappointed, but I will carry on! :)

      Delete
    2. 1 rep improvement: STILL IMPROVING.
      You rock Michael. Keep this attitude, it's inspiring people more than you think.

      Delete
    3. I second that Greg. Great job Michael!

      Delete
  23. Hey Tony Biolo - great job on your re-take! I missed your post from yesterday, but I wanted to congratulate you! That is a big deal!

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
    2. Thanks...Been waiting for your post! I thought you could get to the 16's for sure! Grip is hitting everyone hard! I will give you some grip if you give me some of your "tank" (stamina & endurance)!

      Agree...this is a VERY impressive group of people! Motivating, positive and helpful!

      got docked a couple of reps so now the official 14.2 is 170...still happy with making it to the 16's...

      Delete
    3. I thought I was going to get into the 16's today. I had a good pace, but dropped my 14th OHS on the second round, probably lost 30 seconds in that debacle. Only had about 20 seconds to crank out some pull-ups and I literally could not hold onto the bar.

      I am just hoping 14.3 lets me rest my shoulders and grip a little.

      Again, great job. You should be very proud.

      Delete
    4. Also, did some punishment work (modified version of Saturday's Open work):

      5 rounds
      200m run
      15 box jumps 30"
      10 wall balls 30 lbs.

      I am not using a 20 lbs. ball again unless it is in a competition.

      Delete
  24. Also on the fence about redoing.. 264 on Friday. Hand ripped, and quads sore as heck. https://vimeo.com/88616511

    ReplyDelete
  25. Open/Masters 43

    14.2 redo: 131, satisfied, as I wasn't going to redo, got talked into it at last second, 13 rep improvement, have to work on being more efficient with butterflies.

    ReplyDelete
    Replies
    1. Thanks Michael, sure is hard trying to keep up with all the fit old guys here!

      Delete
    2. I love it guys - keep it up!!!

      Delete
  26. Yes, it is. Definitely some beastly ninjas or ninja beasts!

    ReplyDelete
  27. 196 and completely DE-GLOVED my hands :(. Couldnt hold on after that.
    Really bummed out but that's what I get for waiting untill Monday to do it

    ReplyDelete
  28. Everything felt weak and worn down today. Not unexpected I guess.
    Snatch complex 155#
    CJ complex 205#
    Jerk complex 205#
    50 kipping hspu: 5:09
    2 rnds of: MUs to ring dip sets (total of 25), 50' back rack walking lunge (no ropes)

    Stopped after 2nds due to some left shoulder pain and uncharacteristic lack of stability during WLs. I think the past couple days are taking their toll.

    ReplyDelete
  29. Open 14.2 = Lesson Learned

    Friday: 64 reps (with 6-7 no reps)
    Saturday: 39 reps WAY too eager and a big mistake. I wasn't ready mentally or physically.
    Monday: 74 reps The pressure was on. I deleted Saturday's WOD because I was so disgusted, and Friday's wasn't valid. Damn, that was a close one.

    I would have loved to make it to the next round, but my pull ups just aren't there yet, so I'll take the 10 rep improvement and RUN! If Castro programs any more pull ups this year, I am prepared to hunt him down.

    Friday and Monday's videos are posted if you click on my name. As always, all feedback is welcome. Thanks!

    ReplyDelete
    Replies
    1. Had a little free time at work today and watched your video. Way to stick to those pull ups man! Keep working and they'll come. OHS depth was DEEP! Very solid workout.

      Delete
    2. Awesome drive and perseverance! Dude, your OHS are solid! great depth and they look awesome at the top too. I thought your pacing was excellent, which is probably how you were able to get a 10 rep improvement in spite of doing it 3x in 4 days!

      But dude, I'm worried the video submission standards are going to be the reason for your rejection. I'm def not an expert here but I know the judges friggin' invalidate videos because there's no 2nd person in the shot and movements aren't clearly seen. Its obvious you are getting c2bs, but I'm worried some judge is going to invalid your video because you can't actually see your chest hit the bar.

      Delete
    3. Thanks guys - I appreciate the feedback. And Chris G, I hear you...and I hope that they don't invalidate for not having a 2nd person because it just doesn't make sense. Last year I dragged my kids into the video, but I didn't want to torture them this time around ;o) Back to practicing...

      Delete
    4. Good work Jon, nice improvement! Your OHS look great and solid. For the pull-ups, it is hard to tell from the angle, but it looks like you really muscle them, you may want to be more aggressive with your hips (I'm no expert, but that is what I'm told I do as well). Nice garage set-up!

      Delete
  30. 14.2- second try - 205
    9 rep improvement
    Didn't want to do it again but my training partner topped me on his second attempt so competitive nature took over.

    ReplyDelete
  31. Open:
    14.2. 195 on the redo. 8 rep PR.

    ReplyDelete
  32. 1. 135. stayed light and shoulders are still crazy beat up.
    2. 185. see above.
    3. sets of 10 5:54
    4. did 2 rounds and had to stop. the bitch in my heart was too great. mobilizing and prayin to sweet sweet baby Jesus my quads and shoulders loosen up.
    xoxo

    lol

    ReplyDelete
    Replies
    1. My left lat, left biceps, left forearm are out of order.
      Recovery mode for friday!!

      Delete
  33. Open:

    1. 14.2
    =137 Reps. One more rep than friday. My forearms were on fire and I couldn't hold onto the pull up bar. Did my best. Happy with my effort.

    2. Took my aggression out on this painful EMOM. Feel much better now :)
    = Emom x 12
    Odd- 250m Row
    Even- 60m Sled Drag (90#)

    ReplyDelete
  34. Anyone know a resource that teaches effective butterfly C2Bs? I've been working them for months, have watched stuff from Spealler, and just can't get the rhythm yet. It really crippled me on 14.2.

    ReplyDelete
    Replies
    1. I'd say speals videos are the best. Follow him on Instagram. I'm pretty sure he posted himself doin CTB in slo mo the other day.

      Delete
    2. I'm in the same boat. I usually can do a few but I bombed this workout. Onto 14.2 though. http://gymnasticswod.com/content/butterfly-pull-progression-pt4 I have been going over these to help me get better. Been improving steadily. THese are just butterfly but improving your position here will allow for maximum power. I have noticed a big increase in efficiency over the last few weeks.

      Delete
    3. Thanks guys. I appreciate the tips. I've been trying to post on this site since September, but could never figure it out. All of my posts just vanished. I think I have it figured out now. :)

      Delete
  35. OPEN

    202 reps - 5 rep improvement from friday. Really happy with that score. My grip was toasted for the 2nd set of 16.
    I'm sorry guys I failed to post in the past week, caught a sinusitis which made me drop back from my box for almost the entire week. Happy to see the damages were limited this week :)

    In a real good position for the Open right now. I'll fight for my life in the 3 other workouts.
    Hope all of you brothers and sisters are doing well!

    ReplyDelete
  36. Regionals:

    14.2 this am....stopped at 2nd set of 16 C2B...wasn't going to beat my score and started to rip.

    1: 135-185
    2: 185-225
    3: 185-225
    4: got to 36
    5: finished the total running clock at 41:30....so....16:30RX....boo

    ReplyDelete
  37. Open
    14.2 - 186. Disappointing, but I gave it my best and at the end of the day that's all I can do.

    ReplyDelete
  38. Opted to pass on the open again, arms and lats were still tore up from friday.

    1. 185

    2. 225

    3. 225

    4. Ef. Done. Not telling my time though. Let's just say these are a goat. I'm 6'4 with a +2 apespan.

    5. 14:33. This was a fight after all that other stuff. Slow transitions, did it by myself, no one to chase, but ouch.

    ReplyDelete
  39. This comment has been removed by the author.

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  40. Open
    1. 14.2- 200 reps....3 rep PR, that was a lot of pain for 3 reps.

    ReplyDelete
    Replies
    1. But I'll take it, happy I redid it....Can't wait to see what Castro throws at us in 14.3...Keep up the hard work guys and gals

      Huge shout out to Erica and Josh for smashing their first attempt

      Delete
  41. Reg.
    1. 115 across
    2. 145 across
    3. 165 across
    4. 10 strict then finished with 40 kipping with 90 secs to spare.
    5. 17:55, did 155# on the lunges and 12' legless rope climbs because the 15' was occupied by others.

    ReplyDelete
  42. Open -14.2 second attempt
    71 reps
    32 rep increase from first attempt

    ReplyDelete
  43. Did some of the regionals work today.

    Snatch - 155
    Cleans - 205
    Jerks - 205
    50 hspu - did 25 strict and 25 kipping - 7:30
    Ran out of time for the metcon...

    ReplyDelete
  44. 14.2 redo 169 (136 first try) felt great had 200+ in me hands ripped bad at the end if the 14's. Still made an improvement but still left a bad taste in my mouth at the end.

    ReplyDelete
  45. Redo 14.2
    Had the urge I needed to get into 18's. So happy with performance finished with 246 reps. Tore hands ups! Thanks Apexers for the encouragement!

    ReplyDelete
  46. Slightly modified regionals tonight. Subbed 1 mile run at the end instead of 3 RFT.

    1) @ 140#
    2) @ 185#
    3) @ 185#
    4) 25 strict HSPU/25 kipping HSPU - had about 45 seconds remaining
    5) 1 mile run - 6:03. Really happy with this time since I haven't run in 4 months.

    ReplyDelete
  47. Masters 46
    Did Saturdays WOD
    1. Metcon
    7 RFT: 17:08
    200m Run
    15 Box Jumps, 24/20" - games standards
    15 Wall Balls, 20/14

    2. 5RM DL
    #335

    ReplyDelete
    Replies
    1. Forgot to mention I subbed the Row for the Run.

      Delete
  48. Regionals although subbed 1 mile run at the end instead of 3 RFT
    1) 145#
    2) 205#
    3) 205#
    4) 10 strict + 24 kipping - This is still a major goat of mine.
    5) I mile run - 6:29

    Good work tonight Clayton thanks for the push.

    ReplyDelete
  49. Open Program
    142 (attempt 2) - really thought I had completed all 14 pull-ups with 3 seconds left, but apparently I lost count. Still a 4-rep improvement, I'll take it. Grip strength needs major work in next 12 months.

    ReplyDelete
  50. Regionals

    Snatch complex at 165

    Clean complex at 235

    Push jerk complex at 215

    50 strict HSPU : 9:00 mins

    3RFT : 16:39
    Don't know if it was just the length of workout or if I'm just fatigued but couldn't push today - Being a baby in the Metcon. Tomorrow is a new day though!

    ReplyDelete
  51. Redid 14.2. Got 205. A 18rep improvement. Really wanted to break into the 18's but not quite this year. But still really happy with that improvement. Awesome job everyone.

    ReplyDelete
    Replies
    1. Great job, Drew! Most of those were extra C2Bs. Hard earned reps.

      Delete
  52. *** I will be in Fort Lauderdale, FL from Wednesday (3/12) to possibly Monday (3/17). I saw there is CrossFit Lauderdale in DT Fort Lauderdale. Any followers or people on here familiar with this box??? If you are in the area or have any info, shoot me an email at bkakwitch@deltastate.edu. It would be awesome to train with you if you are!!!

    2014 Regional & Games:

    14.2 redo before my class and got 129 (4 rep PR). Still pretty bummed about this score. What can you do though, on to 14.3.

    After class.....

    Running Clock:

    1. Snatch: 115#.

    2. Clean: 185#

    3. Jerk: 135#

    4. 50 Kipping HSPU: 7:21

    5. 3RFT:
    25 Ring Dips
    50' Back Rack Walking Lunge 185/135
    5 Rope Climbs (no rope so subbed 5 seated sled pulls with 4 plates on the sled)

    17:19 Rx. Everything Rx but rope climbs obviously.



    ReplyDelete
  53. I redid 14.2 because our team needed a few more reps to move up some places and got 201. An 8 rep improvement from Friday and moved our team up a couple spots, so I was pretty happy with that!

    Regional Programming
    Scaled the intensity down a bit. Felt pretty gassed from 14.2.
    1. 135
    2. 185
    3. 185
    4. Turned into 5 min emotm of 10 HSPUs
    5.15:47 rxd

    ReplyDelete
  54. Redid 14.2 yesterday 2nd attempt got 187 a 47 improvement from Sat. Very happy about that now getting ready for 14.3

    ReplyDelete
  55. Kept everything pretty light and easy today...
    1. EMOMx5: Power Snatch + Squat Snatch + OHS @ 115#

    2. EMOMx5: Power Clean + Squat Clean + Front Squat @ 135#

    3. EMOMx5: Front Squat + Push Jerk + Split Jerk - taken from a rack @ 135#

    4. Skipped... did mainsite WOD sunday (so many deficit HSPU)

    5. 3 RFT:
    25 Ring Dips
    50' Back Rack Walking Lunge, 185/135
    5 Rope Climbs, 15'
    Time: 19:56min
    This was laughable... I was so gassed... I forgot to wear a sock, had to take my sweet time on the rope climbs (leg is so skinned)... did ring push-ups instead of dips.

    ReplyDelete
  56. Open 14.2 retest - 112 up from 85 reps on Friday. Thanks for all the feedback guys. Did OHS unbroken for 10s and 12s. dropped quicker on the pullups.
    On a funny note, video is kind of a disaster. i stopped after the second set of 10 OHS and walked around like i was done with the round. my buddy told me about 30 seconds later to do the pullups.

    ReplyDelete
  57. 5'6"/165/Sputheast
    14.2 - 139 reps - Done last minute, wish I could repeat this one... maybe next year.

    ReplyDelete