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
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
7 RFT:
200m Run
15 Box Jumps, 24/20" - games standards
15 Wall Balls, 20/14
Open: 23:30
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteI've added myself to the leaderboard ;)
ReplyDeletehttps://games.crossfit.com/lboards/result?id=429850
Good luck to all !!
OPEN
ReplyDeleteTime - 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 .
1. I did it slowly and my time is 20:40
ReplyDeleteOpen, jeremy Levo, Europe
ReplyDelete18:44
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.
Open:
ReplyDeleteMetcon - 17:00
Runs on treadmill on the another floor. 18-19 kmh.
Run is very very hard(((
ReplyDeleteDid open this morning. Will lift something heavy this evening, and do the gymnastics.
ReplyDelete15:48 30# ball. Legs are tired, but did all unbroken and controlled.
Did 1RH Clean and Jerk to 275, then 5X3@ 225
DeleteDid Gymnastics stuff on GHD thing
Open/Masters 48
ReplyDelete14.2 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.
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!
ReplyDeleteDid it with the class this mornig.
ReplyDeleteDid 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
Open: 22:36
ReplyDeleteSnatched and c & J up to a heavy single. Went 225/295 (not prs) then did the open metcon
ReplyDeleteOpen - 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
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
ReplyDelete2. 6:54 3x20 2x15 10 to finish. Tough
3. Done
masters open 44.
ReplyDelete24:36
Open:
ReplyDelete14.2- 197
WOD- 18:59- first two rounds were the slowest after doing 14.2
Nice work Keith!
DeleteThanks Mark....Not looking forward to the redo!
DeleteKeep up the great work too!
Did the open wod today.
ReplyDelete1) 14.58.
Trying to rest up for a redo of 14.2 on Monday. Going to get 200.
First and only attempt at 14.2
ReplyDelete132... 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
did all OHS unb, very happy with that!
DeleteNice Josh! Way to represent. I'd love to make it to the 3rd round. Keep it up and enjoy the weekend...
DeleteThanks Jon!
DeletePartner and I took everything outside with no clock. Too nice of a day to be inside.
ReplyDeleteBS- went back and forth for sets of 25
WOD-done
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.
Delete1) Ranged from 1:17 to 1:30
ReplyDelete2) Did the BS unbroken. Time: 5:25
3) Done
Good day today
Open
ReplyDeleteMetcon - 15:28 subbed 200m row for the run
Could have gone harder in the beginning. All wall balls unbroken.
1. done
ReplyDelete2. 8:48(25-25-10-10--10-10--10)
3. done later
Open:
ReplyDelete1. 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
Open
ReplyDelete18:43
Open: 13:07 rx
ReplyDeleteRegional Programming
ReplyDelete1. 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
Open: 17:32
ReplyDeleteStill hurting from 14.2...
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.
ReplyDelete2. 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.
2014 Regional & Games:
ReplyDeleteMorning 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.
I have rigged a homemade ghd with the pins from my rack and stacking a medball on some 45 lb bumpers. Works pretty well.
DeleteAwesome 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!
DeleteOpen 15:45
ReplyDeleteFirst crack at 14.2 136 way to slow on the 14's. Doing it again Monday gotta get into those 16's...
1. Did 14.2
ReplyDelete205 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
Open
ReplyDelete16:54
Open
ReplyDelete19:50. Kinda took it easy but fought at the end to get under 20...
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.
ReplyDeleteSunday did Open workout with 30# wbs in 15:59. Thanks MJ!
Masters 47/ Open
ReplyDeleteDone 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)
Open
ReplyDelete21:01 RX, felt pretty shot this week. Tried to keep it under 3:00 rounds.