Sunday, March 16, 2014

Monday 3.17.14

Kate Schuh, Dave Hamel, Rachel Martinez, Kevin Cotter.

2014 REGIONAL & GAMES ATHLETES
1.  Snatch
Work up to a heavy 3 position Snatch.
Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

2.  Clean 
EMOMx12:  Wave Ladder of 1 Squat Clean and Split Jerk.
Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%
Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.  

3.  Gymnastic Benchmark
Max Strict TTB - no kipping

4.   Metcon
200-150-100-50 Double unders
100-75-50-25 Air Squats


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

64 comments:

  1. Went and redid it today (sunday) with my bros at befit and did way better!!! 144 with a 6:26 tie break, really gave me the push I needed doing it head to head with regional caliber athletes!!! If ur reading this travis and rottie, thanks for having me guys and thanks for the push!!!

    ReplyDelete
    Replies
    1. Nice work Devon! Did you change anything to improve your score by that much?

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    2. No, just doing it head to head with an athlete better than me put me in that competition mode and I just pushed that much harder and went that much faster. Last time I didn't get off the bj's after the 275# rd until 7:32, and had 5 seconds by the time I was going to grab the bar and ripped out 3. This time my split off those bj's was 6:26 and had about a minute when I went to grab the bar for the first dl @ 315. I gotta figure out how to get into that competition mode when training myself, since most of the time I have to train on my own.

      Delete
  2. Open, Jeremy Levo, europe
    Did it once, today (sunday) and will not re do.
    127 rep/4:01
    a little disapointed, I wanted 130-131. My all time weakness (DL)...will work on that next season!

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  3. Ребят, рывок делать все три позиции в одном подходе? Или как? Подскажите пожалуйста, спасибо заранее

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  4. Regionals
    1. Snatch- worked up to 165lbs. This is a pr for this complex.
    2. Clean&Jerk-Based this off of 255lbs. Hit every one but 245lbs which was 95%. This felt solid today.
    3. Max strict T2B - 10
    4. Metcon: 17:10. And my legs feel like jello

    ReplyDelete
    Replies
    1. Goodluck to all those retesting 14.3 today!

      Delete
    2. Good work Austin your snatch numbers are really improving not to long ago that complex weight was 10# over your PR

      Delete
  5. Open.

    132. 8 reps pr. Really happy hitting the 315lbs deads.
    Went faster on boxjumps and the 275 deads.
    Unbroken to 225 lbs. Splitted 225 into 10/5/5. 275 into fast sets of 3 to 21 reps, then 2/2.

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  6. 1. Snatch
    Work up to a heavy 3 position Snatch.
    195# PR High hang (pockets)
    2. Clean
    EMOMx12: Wave Ladder of 1 Squat Clean and Split Jerk.
    Done off of 245# only miss came on the trip back down to 85 after 1st 90% missed 3 straight, kinda odd I seem to have problems going back down after heavy lifts.
    3. Gymnastic Benchmark
    Max Strict TTB -26 T2B felt great but grip felt like I was about to fall off the bar so quit.
    4. Metcon
    17:20 DU's were just not on today. Probably 20+ unforced errors

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  7. Regionals:

    1) snatch - up to 205
    2) c&j - %s off of 300
    3) strict ttb - 24
    4) 22:06 (modified because feet were killing me)

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  8. What's up gang, I am on the ropes about hitting a Redo today?
    My back is still pretty banged up from 14.3 on Saturday. How's everyone else feeling? I don't want totally wreck it for 14.4 & 14.5
    I also know tons of people haven't submitted yet either

    ReplyDelete
    Replies
    1. I'm in the same boat. Back feels good but my glutes and hamstrings still have some lingering soreness and are a little tight. I'll probably redo it and see if I can hit 160 this time but figure if I redo and do better great, if not I still got a good workout in and will follow up with the snatch and clean and jerk work.

      Delete
    2. My 2 cents: I think you'll probably increase your score with a re-do, you just have to weigh the consequences. You'll probably jump a number of spots, but you guys are so strong anyways, do you need it, or are you safe? I felt my legs were definitely weaker on the second, but was able to improve. If you do it, just make sure your form is great.

      Delete
    3. Thanks fellas,
      Drew solid work, good luck on your Redo.....Peter your 2 cents is much appreciated, solid work on your redo! I hit 148 reps the first tim....never safe!
      Im planning on redoing, I'll see how my back feels in the warm up.
      Good luck everyone!

      Delete
    4. Well guys. I have it another shot and was 2reps short of my score Saturday. So I guess 152 will stand. Can't say I'm upset but would have liked to see some improvement, moved with 315 much better but was about 25sec off my pace from Saturday and couldn't quite make it up. Oh well. Good job guys and time to get ready for Friday.

      Delete
    5. Drew, I am with you...but I DNF'd stopped 7 reps in on the 275# bar, just didn't have it today. I was off pace and dropping way more than I should have.
      Great work Compers keep it up! What will 14.4 & 14.5 bring?

      Delete
  9. Open/Masters 43

    14.3 re-do: 142 with 6:41 TB, (5 rep improvement) satisfied with this, actually quit half-way thru the 275's as I didn't think I was going to beat my score, and just felt too tired in the legs, after a brief pause decided to keep going and am glad I did. Just hope I wasn't being dumb and wrecked myself for the remainder. So far so so good.

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    Replies
    1. Great job Peter! I am really impressed with your ability to recover because there was absolutely no way I was doing that one again. I have a knot in my ass the size of a softball!

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    2. Thanks Michael, I just hope it wasn't a mistake, as I'm sure my legs will be toast. By the way, congrats, you are doing awesome, right on the cusp of the 200 mark!

      Delete
  10. Re-did 14.3 yesterday with a properly sized bar and got 130. I was noticeably fatigued from doing it on Friday and a busy Saturday with friends and family. I was almost 30 seconds slower getting to 275 but I still improved 15 reps. Not too beat up so I will try to do some of the regionals work today when I get a chance.

    ReplyDelete
    Replies
    1. 1. 3-Pos Snatch- 120,130, 150, 165 (f) - below the knee I couldnt get the 165, weird!
      2. snatch wave done off 235 1RM. failed the 95% clean. Jerks are light.
      3. 20 TTB
      4. Didn't have time instead did AMRAP - 2 DU then AMRAP 2 squats. ended up at 108 and 59.

      Delete
  11. Redid 14.3 , got same score of 134 but a faster tiebreak time of 6:50 over 6:57. I already had fastest tie break time in Asia, there are currently 16 people with score of 134.... I have the engine but I am not strong in the Deadlift to hit high reps at 315.

    Decided to test my 1RM Jerk today after 14.3 since I have not done any heavy jerks in a month. I hit a 15lb PB at 270lbs. Very happy with this. Bodyweight 170lbs.

    ReplyDelete
    Replies
    1. Solid jerk! Nice job, especially after the re-do.

      Delete
  12. Open/ Masters 47
    14.3 second attempt. Got improvement ) 137/6:41.

    ReplyDelete
  13. Had soccer game yest afternoon. Between that and 14.3, my lower back was in no shape to re-attempt 14.3. Took a looong time to get loose today too.

    1. failed below knees @ 175#. stopped there. wasn't feeling this today.
    2. based off 255#. Felt much better than snatch complex.
    3. 18.....where did that come from???
    4. 16:35. A little rough early on, but was able to do big sets of DU from there on out.

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  14. 14.3 redo 133
    Only 2 rep improvement, but a WOD like this a year ago would've locked my back up for sure. One of my main goals starting this program was to get through deadlift WODs without back tightness which I did so I'll chalk it up as a victory.

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  15. Hi to all been following programing for a bit and figured it was time to start posting.
    14.3 Redo 140
    5 reps better then Friday but hurt a lot more body was still a bit tired

    ReplyDelete
  16. Not real sure how to use wordpress
    Alex Fanelli MidAtlantic

    ReplyDelete
  17. A. 3 Position Snatch
    -pockets
    -above knees
    -below knees
    =210lb

    B. 12 min EMOTM Clean & Jerk (off 290lb 1RM)
    Hit every set except for 95% failed the squat clean. This was way out of my comfort zone as far as loading in that short of rest but I'm happy with how I performed.

    C. Max strict toes to bar
    =20

    D. Metcon
    200-150-100-50 DU
    100-75-50-25 air squats
    =16:13

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  18. Open:

    100 reps (7 rep improvement from Friday!) I'll take it even though I obviously wish I did better! My transitions were much faster and I also moved through the 225's with a slightly faster pace. Tie break time was 5:50.

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  19. Usually follow the Open programming but I don't feel a need to redo 14.3. Was happy with my score and it wrecked my back and hamstrings the first time. Did some of the Regionals work today.

    1. Clean and Jerk EMOM x 12
    =Complete. Was feeling really good today so I decided to go a little more than 95%. Ended up with a 20 lb PR on my C+J @ 185# and a 15lb PR on my clean @ 200# . Some days you just feel good and go for it, today was one of those days!

    2. Metcon
    = 11:49. Felt really good on this as well.

    3. Max Strict TTB (Did 3 sets, ended up doing my best on the second set)
    = 23 Reps.

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  20. 14.3: got 142 with 6:06 tiebreak today. Got 133 with 7:10 tiebreak Friday. Keep up the great work guys!

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  21. 1. Skipped. Still can't go overhead because of my wrist.
    2. Did front squats instead. Worked up to 250. Even the front rack position isn't comfortable.
    3. 23.
    4. 15:45. Probably was way too relaxed. Really wanted to focus on staying tight throughout the squat. Sometimes I just plop down.

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  22. Open:
    105, tiebreak of 5:59. 6 rep improvement over Friday. Used step-up's and focused on faster weight changes.

    ReplyDelete
  23. Hey guys. First time post here. Been thinking about following some sort of competition programming for a while now. I've tried to write my own workouts but I just can't get the swing of it. I'll excel in some area and have monster weaknesses in others. Oh well. I figured it'd be good to have some people to compare to! Gonna follow the Regionals/Games programming.

    1. Worked up to 175# with a power snatch. Legs were a little fried from my workout yesterday
    2. Working off 265#. Did this as a power clean as well. Can't wait until my shoulders get stronger. Have a 300# power clean. Just feels like my shoulders should be stronger than what they are.
    3. 17
    4. 19:45. Rested a lot and shouldn't have.

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  24. Open
    1) DNF - it's been a while since this has happened. Got to 275# much quicker but felt my low back getting tighter with each rep. Didn't want to risk injury. Great work so far CompWOD-ers

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  25. 1. 205. Think that's a PR. Not sure.

    2. Ranged from 205-255.

    3. 15, those damn 100 GHDSU on friday after the open were a bad decision.

    4. 17:17 (I think). DU game was tight today, squats were slowish. Started the day off with some knee pain, so concentrated on making them perfect.

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  26. Redid earlier today.. back was sore, not feeling it.. same way I felt before redoing 14.1, but still improved then too.

    Got 4 reps more, and improved my tie-break time by 30 seconds..
    -151 and 5:31 tie-break.

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  27. A. 3 Position Snatch
    -pockets
    -above knees
    -below knees
    =150lb

    B. 12 min EMOTM Clean & Jerk (off 270lb 1RM)
    Hit every set except for 90 and 95% failed the jerk at 90%.

    C. Max strict toes to bar
    =12

    D. Metcon
    200-150-100-50 DU
    100-75-50-25 air squats
    =19:40

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  28. Masters; Open

    14.3: 124 Not pleased at all, but dealing with a cold. Oh well.

    ReplyDelete
    Replies
    1. Victor, keep your head up! You have some awesome scores already and you know there are thrusters coming and you will kill them.

      Delete
  29. Open/ Masters

    14.3 Friday- 149. Did workout before reading coach Ben's advice on how to properly load the bar.
    Re-did today following coach Ben's good advice and got 157. Really happy about it. Thanks coach for everything.

    ReplyDelete
  30. 1. Snatch- 195 205F hit the pockets missed the high knee

    2.squat wave- 225,240,255,240,255,275,255,275,
    285,255,255,255

    3.max strict toes to bar- 10

    4.wod-16:12
    Spicy

    Railroad crew hudson NY

    ReplyDelete
  31. Redid today and got 3 more reps.
    144 reps. 6:23 tie break time

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  32. 1. Snatch at 205

    2. C+ J off of 325 - missed my 95% - the rest were smooth though

    3. 18 strict TTB

    4. Metcon 14:54 rx

    ReplyDelete
  33. A. 3 Position Snatch
    -pockets
    -above knees
    -below knees
    =165lb

    B. 12 min EMOTM Clean & Jerk (off 300lb 1RM)
    225,240,255,240,255,275,255,275, 285,255,255,255

    C. Max strict toes to bar
    =20

    D. Metcon
    200-150-100-50 DU
    100-75-50-25 air squats
    =12:10

    ReplyDelete
  34. 5'6"/165/Southeast

    Open 14.3: 138 reps

    DUBs/Air Squat WOD: 15:29
    Max Strict T2B: 21

    ReplyDelete
  35. 2014 Regional & Games:

    1. Snatch: Worked up to 135#. HH: Good, MH: Miss, LH: Miss. Brutal.

    2. Clean: For some reason skipped min 4-6. Messed this one up pretty good. Just winged it after that.

    3. Max Strict TTB: 1. Wow haha thats all I gotta say.

    4. Metcon: 13:23 Rx.

    ReplyDelete
    Replies
    1. Re-did 14.3 before I coached my class and got 148 w/ a 5:52 tie breaker. 6 rep PR from Friday.

      Delete
  36. Open
    Redid 14.3. Ended up with the same score but slightly better tie break. Lost precious time in the last round.. Felt more fatigued today than Friday... But this is where I am right now. Need to work on my deadlifts his year.

    ReplyDelete
  37. Regionals programming
    1. Worked up to 155#. Snatches felt absolutely terrible. For whatever reason, struggled to stay on my heals. Still the same weight as my pr so I won't complain.
    2. Went off of 255#. For as bad as the snatches felt, the c&j were on today! Hit them all in the EMOTM.
    3. 16
    4. 12:20 Rx'd.

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  38. Open 14.3
    138 REPS TB 6.51

    Not super happy about the result, wanted 145. :-)

    ReplyDelete
  39. Redid 14.3.....man....I don't know what happened to me on this workout. I really bombed it.

    141. I'm so disappointed about this. I'm having a real hard time with it. There is simply no reason I should have done so poorly on this. This puts me in 91st after being well in qualifying range the entire time. This is the farthest back in the leaderboard I have been in two years. I need to get my head right. Got two more workouts to crawl back up, but I honestly don't know if it's possible this time.

    ReplyDelete
    Replies
    1. Also did the other stuff but had to scale for time:

      3pos snatch: up to 205....this is 15lbs below PR but not surprised. PC is wrecked.

      Clean and Jerk....done off 285....that's 15lbs less than max but needed the break.

      TTB: have to do today (3/18)

      MetCon: 200 dubs/100 a sqt/150 dubs/75 a sqt.....didn't time....just went fast

      Delete
    2. Ryne, you will get one in your wheelhouse and crush it. It is as simple as that.

      Delete
  40. A bit of a re-cap... did 14.3 on Friday, was totally unhappy with my score of 142 because I know I had more in the tank, was even thinking of redoing... but in the end decided not to. Onwards and upwards...
    1. Snatch
    Worked with coach on light snatches and technique

    2. Clean
    Worked up to 5 x 1 @ 175#
    Preparing for Ontario (Provincial Championships) on March 29th

    3. Max Strict TTB - no kipping
    Skipped

    4. Metcon
    Time: 12:41min

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  41. Masters 46
    (Super sore from 2 attempts at 14.3 went light)
    1.) Metcon (6:55)
    100-50-25-25-20 DU's
    50-25-15-15-15 Air Squats

    2.) C&J ladder EMOM x10
    1- 135, 2-3, 155, 4-165, 5-170,6-175, 7-180, 8-10 185

    3.) EMOM x 6
    Even: 2 MU
    Odd: HSPU (1 ab mat)

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  42. Regionals

    1.) worked up to 195lbs for 3 position snatch
    2.) worked power clean and jerk @275 max due to recovering MCL and ACL sprain
    3.) 20 Max strict TTB
    4.)Metcon 11:40

    ReplyDelete