Friday, March 7, 2014

Saturday 3.8.14

Mat Fraser, winner of the ECC.  Watch out for this guy this year.

2014 REGIONAL & GAMES ATHLETES
1.  Run
8x400 -  On the 3 min mark run 400m as fast as possible.

2.  Barbell
100 Back Squats for time, 135/95 - no racks.

3.  Gymnastics
2 rounds SLOWLY of: (demo video)
20 Back Extensions
15 Hip Extensions
10 Hip and Back Extensions
50 GHDSU


2014 OPEN ATHLETES
1.  Metcon
7 RFT:
200m Run
15 Box Jumps, 24/20" - games standards
15 Wall Balls, 20/14

46 comments:

  1. This comment has been removed by a blog administrator.

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  2. I've added myself to the leaderboard ;)

    https://games.crossfit.com/lboards/result?id=429850
    Good luck to all !!

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  3. OPEN
    Time - 14:27 RX

    Loved this WOD
    Went into this trying to keep a 2 min per round average pace..... I split the wall balls in round 2-5 doing 8,7 with 4 second break to just give legs a break. Rest unbroken and all box jumps rebounding .

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  4. 1. I did it slowly and my time is 20:40

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  5. Open, jeremy Levo, Europe
    18:44
    Loved the WOD. Tough long effort, ideal to work on my poor conditionning.
    WBS all UB (but 20 sec rest before each set). BJ almost UB. Run at low pace.

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  6. Open:
    Metcon - 17:00
    Runs on treadmill on the another floor. 18-19 kmh.

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  7. Did open this morning. Will lift something heavy this evening, and do the gymnastics.

    15:48 30# ball. Legs are tired, but did all unbroken and controlled.

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    Replies
    1. Did 1RH Clean and Jerk to 275, then 5X3@ 225
      Did Gymnastics stuff on GHD thing

      Delete
  8. Open/Masters 48

    14.2 last night 70. Ohs are evil due to shoulder mobility.

    Today 20:34 felt good and only broke one set of wb at 13 due tobad throw.

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  9. I'm only posting today to prevent someone from making the same mistake as me. I re-attempted 14.2 today because I was so disappointed in yesterday's results. Big mistake. Even though I felt good going in, I underestimated my grip fatigue. Do yourself a favor...wait until Monday!

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  10. Did it with the class this mornig.
    Did a mix

    Did open wod but subbed 12- 135 BS in for wallballs 18:39

    Back / core work completed as rx

    Hit some sprints later to make up for the run

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  11. Snatched and c & J up to a heavy single. Went 225/295 (not prs) then did the open metcon

    Open - 16:12 Rx. All ub with minimal rest but stepped down on box jumps. Super cautious of high rep box jumps since I know a few of those who have blown their Achilles

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  12. 1. PRed my 400m on 1st one at 58.8. Next 3 were done sub 1:15 last 4 were sub 1:30. Was kinda cold at 8am tough to catch breath
    2. 6:54 3x20 2x15 10 to finish. Tough
    3. Done

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  13. Open:
    14.2- 197
    WOD- 18:59- first two rounds were the slowest after doing 14.2

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    Replies
    1. Thanks Mark....Not looking forward to the redo!
      Keep up the great work too!

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  14. Did the open wod today.

    1) 14.58.

    Trying to rest up for a redo of 14.2 on Monday. Going to get 200.

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  15. First and only attempt at 14.2

    132... set a goal to complete 3 rds and came up 12 C2B short, still happy with the score. Those last two C2B pullups were gut checks, love it!:) #2morereps

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    Replies
    1. did all OHS unb, very happy with that!

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    2. Nice Josh! Way to represent. I'd love to make it to the 3rd round. Keep it up and enjoy the weekend...

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  16. Partner and I took everything outside with no clock. Too nice of a day to be inside.
    BS- went back and forth for sets of 25
    WOD-done

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    Replies
    1. People at our box that follow this programming did the same. Run and back squats were both done outside. Beautiful 74 degrees here in Little Rock, AR.

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  17. 1) Ranged from 1:17 to 1:30
    2) Did the BS unbroken. Time: 5:25
    3) Done

    Good day today

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  18. Open
    Metcon - 15:28 subbed 200m row for the run
    Could have gone harder in the beginning. All wall balls unbroken.

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  19. 1. done
    2. 8:48(25-25-10-10--10-10--10)
    3. done later

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  20. Open:

    1. 12:40 Rx. Felt good. This was a good one for me. Everything unbroken + fast runs.

    2. Strength EMOM
    = EMOM x 12
    odd- 3 BackSquats @ 205
    even- 3 Bench Press @ 135

    3. Did some Midline / skill work

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  21. Regional Programming
    1. Didn't write down splits but first two were close to 1:10 and kept the rest under 1:30.
    2. Legs are pretty fried from yesterday so turned this into a 10 min emotm of 10 squats.
    3. Done

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  22. Open: 17:32
    Still hurting from 14.2...

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  23. 1. Done. I suck at running. Best was 1:20, worst was 1:42. Legs were a bit more smoked from yesterday than I expected.

    2. Skipped this. Legs were just smoked after the 400's and hit an 8x2 of bench, and a 6x3 of hang power cleans. Sometimes ya just gotta do what sounds fun.

    3. Done.

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  24. 2014 Regional & Games:

    Morning Session:
    1. Did 14.2 for the first time. Extremely disappointed in my score. Got 125. Ugly.

    Afternoon Session:

    1. 8x400m Row: Done. All rows 1:20 or less.

    2. 100 Back Squats FT: 6:29 Rx. 50-25-25.

    3. Gymnastics:
    No GHD
    2 Rounds Slowly:
    50 Banded Good Mornings
    50 GHD Sit-Ups. Rigged up a GHD with a flat bench a 45# bumper underneath and hooked my feet in 70# KBs.

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    Replies
    1. I have rigged a homemade ghd with the pins from my rack and stacking a medball on some 45 lb bumpers. Works pretty well.

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    2. Awesome man, I appreciate that and I'll have to try it out next time. I hope the Open is going as well or better than you expected! Good luck the rest of the way out!

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  25. Open 15:45
    First crack at 14.2 136 way to slow on the 14's. Doing it again Monday gotta get into those 16's...

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  26. 1. Did 14.2
    205 reps ( not sure on a redo only if I have to ) Broke up a ton maybe would try to hold on a bit more. Broke on purpose on c2b.
    2. Open Metcon
    16:44

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  27. Open
    19:50. Kinda took it easy but fought at the end to get under 20...

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  28. Did 14.2 Saturday: 186 reps. How this #antininja pulled that off I'm still wondering, but I paced the hell out of those C2Bs. Only got reliable butterfly c2b's 2.5ish months ago. Only did 57 reps in 13.5. Happy with progress and feeling a bit more reinvigorated.

    Sunday did Open workout with 30# wbs in 15:59. Thanks MJ!

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  29. Masters 47/ Open
    Done on treadmill ( speed 14); substituted wall balls for Db thrusters 10 kg e/h
    Time for all 7 pretty equal: 1:30/////1:36/37 last 2. ( I mean time of thr. + BJ)

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  30. Open
    21:01 RX, felt pretty shot this week. Tried to keep it under 3:00 rounds.

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