Friday, March 14, 2014

Saturday 3.15.14

Ally Bushey.

2014 REGIONAL & GAMES ATHLETES
1.  Track
4x800 -  On the 6 min mark run 800m as fast as possible.

2.  Metcon
"Nate"
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

3.  Barbell Complex
5 sets of: 2 Front Squats + 1 Thrusters - Just a heads up that there are 3 squats in this complex.  No "thrust-a-jerks".


2014 OPEN ATHLETES
1.  Metcon
"Nate"
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

62 comments:

  1. Какой вес в третьем комплексе взять? Подскажите пожалуйста..

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    Replies
    1. Андрей, на Ваше усмотрение - что-то, с чем вы можете сделать 2 front squats, и затем еще и thruster. Что-то не очень легкое, но и не так, что б помереть хотелось, мне кажется.

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  2. Not going to be able to do this.. Gonna run a 5k in the morning instead. Dang it...

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    1. 5K time was 28:51. Very challenging terrain, and low back cramped up about a mile into it. 2 min slower than last year but I'm gonna blame it on 14.3 last night. Lungs felt good, just low back limited. Looking forward to redoing 14.3 on Monday after some rest! Enjoy your weekends and the rest day!

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  3. Nate - 14 + 6 Rx. First time doing this one but felt pretty good

    Complex - up to 255lb (off the rack)

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  4. Open:
    1. 14.3- 148 reps- tie break 5:47
    Not looking forward to a redo!

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    Replies
    1. Great work Keith! Did you do step ups or jumps? That is a quick tiebreak time!

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    2. Thanks Pal, I mixed it up with a step up/jump down and step up. I went UB up to 275# bar

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  5. Open
    1) 10 + 1 Rx - Looking forward to a rest day tomorrow and getting ready to redo on Monday.

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  6. Open
    1) 12 rounds Rx
    2) 4x800m on the 6 min - 3:08/3:18/3:16/3:04

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  7. Do the sprints this afternoon

    Nate: 17+2 m/u

    Barbell: up to 245

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  8. Open/Masters 48

    "Nate" modified to 3 strict pullups, 3 hspu and 8 kbs @ 53#....12 rounds even....shoulders did not like hspu today.

    Also did the 4X800 run. 3:34-3:55(ish)-3:55(ish)-3:42. Lower back is smoked!!!!!

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  9. 14.3

    135. Tiebreak time was 6:43 (I think). Don't really think there is anyway that I could improve on this. The last plate transition took forever for some reason. Didn't start deads until 7:30 after finishing last round of box jumps at 6:45. Felt like I was in a mini-time warp!

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    Replies
    1. Ahhhhh you got me on the tiebreak! Haha nice work man!

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    2. Great work Michael. I am hoping to get a few reps in at 315 on Mondays redo. Probably gonna try all step ups. What was your strategy?

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    3. Awesome work Michael! Did you do step-ups as well?

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    4. Great job Michael! Hoping to get to the 130 mark tomorrow...if the back holds out

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    5. Thanks guys! Mark, I rebounded my box jumps for the first two rounds then went step-up and down on the next two rounds. Unbroken on the first two sets of deads, then 12/8 on 225 and 5,5,5,4 and six quick singles to finish off the 275.

      Lost a lot of time putting on the weights and a belt for 315, which I was surprised by because I was HUSTLING (at least I think I was, haha).

      Don't think I could do one rep better and I will never find out... :)

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  10. 1. Will do later
    2. 18+2 mus
    3. 185 across from floor

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  11. 14 plus 11. Just tried to move steady. Hoping to improve on my 141 for 14.3 Monday. Good good work everyone. Y'all motivate me to train harder to keep up. Thank you. Enjoy the rest day tomorrow. As always. Thank you coach Ben for giving us the tools to become better versions of ourselves.

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  12. everyones low back holding up with the 70lb kettlebell? i love this workout but am a little worried.

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  13. Open:
    11+1 Rx, felt pretty beat doing this one

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  14. Open: 12+ 4 rx. Moved really slow on this. Sore from yesterday and didn't feel to good.

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  15. 5'6"/165/Southeast

    "Nate"
    17 rds + 1 MU

    2FS & Thruster Complex - Worked up to 235# failed 2 attempt at 245#

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  16. Open/Masters 43

    Rings are outside in the snow/ice, so had to do this instead:
    AMRAP 20:
    200 m row
    4 HSPU
    8 TTB
    12 KB swings with 53 (Don't have a 70)
    8 rds plus 1 row

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  17. Open
    "Nate" - 14 Rds + 2.
    Had my almost 2 yr old son with me; slowed me down a little, but had a great time watching him mimic me and letting him hang from the rings, etc. Helped take my mind off of the Open and have fun.

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  18. Open:

    1. "Nate"
    = 19 Rounds (62# KBS)

    2. Strength EMOM
    =EMOM x 12
    Odd- 4 Back Squats @ 205#
    Even- 4 Bench Press @ 135#

    I love Hero WODS... Honor the ones who put everything on the line for us.

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  19. Would it be wise to do the strength portion on the WOD first or do you recommend keeping it in order?

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  20. Did 14.3 this morning: 144 w/ 8:08 tiebreak.

    Did Nate this afternoon: 12 rnds. Slow start before finding a rhythm and had to resort to false-grip MUs. Had no pop after 14.3 but felt good to do this workout and keep moving.

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    Replies
    1. I'm assuming you meant 7:08 tiebreak? Lol.

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    2. ROFL, oh man. It was actually 6:08. Good thing I didn't submit my score yet lol

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  21. Had a great time working out with Brent Kakwitch yesterday!! Glad he got to stop by while he was in South Florida.

    1.) Did the team WOD at our box which required multiple 800m Runs. Tried to keep a 2:45 pace on all of them.

    2.) 20Rds + 3 HSPU's Rx

    3.) 205, 225, 225, 245, 245 (All from the rack).

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  22. Nate-14 rounds
    I've hit 17+ on this before but low back wasn't having it today. Should've scaled the KBS to help. Felt fine yesterday but low back was smoked when I woke up.
    Skipped complex-need as much rest as possible for the nightmare redo on Monday.

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  23. Nate: 13+5 reps. Low back screaming from beginning to end.

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  24. Did 14.3 today. Got 152 with a 5.36 tie breaker. Feel pretty good about this score but think with a few little tweaks I can close in on that 160. Guess we will find out Monday.

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    Replies
    1. Great score Drew! I knew you would do well on this one. You always put up huge deadlift numbers!

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    2. Thanks Michael I appreciate it. You did well too man.

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  25. Welp 14.3 def is not in my wheelhouse... pwr endurance is a goat and through in my slow @$$ box jumps and well...
    111 with a 4:43 tie break. Met my make on #275, was moving good, unb on #135 & #185, 12/8 ob #225, then 5/4/2 and singles on #275! Step ups all the way... and those surprisingly stayed steady throughout. My goal was to make it through #275 and into those box jumps but came up 4 reps short.

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  26. Regionals
    Runs- all under 2:50. Felt nice.
    Nate- didn't go hard here. Just did 10 rounds. My only chance to redo 14.3 is tomorrow due to baseball on Monday
    Thruster complex- done with lighter weight

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  27. Regionals Programming
    1. Didn't write down times but all splits between 2:45-3:00
    2. 10 rounds of Nate. Not great but I'm happy with this considering 2 months ago I tried Nate, got through one round and spent the rest of my time trying to get another muscle up.
    3. 165,185,195,205,225 (failed on the thruster)

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  28. The Local track was being used for Little Athletics so we ran about 750m around the block in the rain, dodging traffic, never over 3:00.
    Nate, did double kb snatch with 2 x 1 pood
    Franco - 13+3
    Borris - 15
    Double FS thruster,
    Borris Chewed his hands up on nate and only managed 80
    Franco Hit 90 and failed 95
    http://youtu.be/ZivgS4JJKto

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  29. 14.3 146 ill do it again Monday if my back says it's ok.

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  30. open
    Nate
    Went for active recovery 1rnd every 90sec and did 2 rounds last 90sec
    total 13rnds

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  31. Nate
    =19 rounds RX

    Barbell complex
    205-210-215-220-225

    4x800m (on the 6 min)
    1. 2:55
    2. 3:05
    3. 3:04
    4. 3:03

    Railroad CF Crew in Hudson NY

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  32. Open-

    Nate= 18+3 (2 muscle-ups & 1 HSPU into 19)

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  33. Nate:
    10 Rounds RX

    Bear Complex
    175lb across x 5

    4 x 800m (on the 6 min)
    2:52
    3:01
    3:01
    2:58

    Railroad Crossfit, Hudson

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  34. 4x800-3:05,3:22,3:25,3:19

    "Nate"- 17+1

    Complex- 175,195,215,225,235

    Railroad crew hudson ny

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  35. Nate
    =15 rounds RX

    Barbell complex
    205-225-235-245-260

    4x800m (on the 6 min)
    1. 2:50
    2. 2:47
    3. 2:45
    4. 2:36

    Railroad Crossfit, Hudson NY

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  36. 2014 Regional & Games:

    Traveled all day Saturday (3/15) so I used that as my rest day and did this today (3/16).

    1. 4x800m Run: 3:52, 3:39, 3:40, 3:31

    2. Nate: 15 + 2 Rx.

    3. Barbell Complex: 135# across. Tried to stay light because I am re-doing 14.3 tomorrow.

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  37. Didn't go all out on this one, not feeling so good

    17+2 rx

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  38. Nate - 14 rounds + 2 Rx (29 rep PR)

    ... back and hamstrings are still beaten up from Friday ... felt good to move ...

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  39. Open Program (done on Monday)
    1) 15 rds + 1 - went out too hard, this was tougher than I remembered. Happy with the score though.

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