Sunday, March 16, 2014

Tuesday 3.18.14

Cheryl Nasso.

2014 REGIONAL & GAMES ATHLETES
Session ONE
1.  Sprints
6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

2.  Pulls
A.  6xSuper Squat Complex:  1 Good Morning + 2 Back Squats - Use a safety bar in you have one.
B.  100 Hip Extensions, not for time.

3.  20 Rep Benchmark
20 RM Bench Press

4.  Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible.  Then Athlete Two completes 3RFT while Athlete One rests.  Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets. 

5.  Skills
EMOMx10:
Odd:  3 Muscle ups
Even: 3 High Hang Squat Cleans, 155/105


2014 OPEN ATHLETES
1.  Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible.  Then Athlete Two completes 3RFT while Athlete One rests.  Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets. 

2.  Skills
EMOMx10:
Odd:  3 Muscle ups
Even: 3 High Hang Squat Cleans, 135/95


94 comments:

  1. Jeremy Levo, europe
    Open
    Did it monday because I did 14.3 sunday.
    1. 3:06-3:11-3:17
    W/ partner so work:rest ratio

    2. I modified du to shoulder rehab
    OTM x 10
    Even : 3 HHSC + 7 KBS 1.5 pd
    Odd : 10 TTB

    ReplyDelete
  2. God bless you guys that redid 14.3 it was brutal and really taxed me physically. Take care of yourselves. After the leaderboard started shaping up I was able to keep my only attempt from Friday which was very fortunate because I am not sure I would have been able to give a second attempt 100%.

    ReplyDelete
  3. 1. didn't do
    2. started 155 went up to 205, can't really go heavy on these it feels sketchy for my lower back. 100 hip extensions in 5x20, felt good. tried using glutes more than lower back, but lower back was limiting factor.
    3. did 205 got to 11 and called it because I was benching by myself. Should have started lower and worked my way up instead of being overly ambitious. Did 5x9-5 reps afterward because I didn't make 20.
    4. 4:15 4:09 3:45 got more relaxed on the burpees again at the end.
    5. done all ub, felt good to work technique with a light weight.

    first day on the blog Love it! Looking forward to posting on here more often! Going out of town for the military this week but then back at it when I get back.

    ReplyDelete
  4. OPEN

    No partner so did work to rest ratio 1:1
    Total Time - 13:58
    Working time (2:43 , 2:51, 2:50)

    EMOM - Done - all unbroken

    ReplyDelete
  5. 1) Done but didn't time

    2a) Done with safety squat bar @ 245
    2b) done

    3) this evening

    4) Metcon - done, all sets around 2:50

    5) this evening

    ReplyDelete
  6. 1. Partner WOD
    Each teammate completes 3 sets of:
    3 RFT- completed in 20:03 with Anton

    2. Skills
    EMOMx10- complete

    ReplyDelete
  7. Open:
    21:10, Did this w/ Mike Johnson... our split times avg 10:35 a piece, but I know Mike split was faster than mine (grading on a curve). Avg 3:30 a set, 1:10 a rd.

    EMOTM 10, Complete and felt great!

    ReplyDelete
    Replies
    1. A lot of fun doing this with Josh, but this one I completely underestimated. Finished the first round in 2:45 - perhaps a tad aggressive.

      Delete
    2. Perhaps... or the fact that I said "alright, we're going all out on these sets" 5 sec before Go...
      Def good to share the suck though!

      Delete
  8. 1. Sprints
    Missed
    2. Pulls
    A. 135# backs still really weak on Good AMs
    B. Done
    3. 20 Rep Benchmark
    180#
    4. Partner WOD
    Each teammate completes 3 sets of:
    3 RFT:
    Each under 3:30
    5. Skills
    EMOMx10:
    Done 155# felt heavier than expected

    ReplyDelete
  9. OPEN
    1. Metcon (no partner so rested 3:00 between sets)
    Set 1 - 3:17
    Set 2 - 3:18
    Set 3 - 3:25

    2. EMOM 10 - check (moving well)

    ReplyDelete
  10. Regionals.

    1) done

    2a) done. Safety bar plus 40kg/50kg/60kg/70kg/75kg/80kg
    2b) done.

    3) 171 (19reps). So close but so far.

    4) done. Rds were 2.45/3.02/3.12. Total time was 19.19 with my friend Chris. This was much harder than expected.

    5) done. This felt good today.

    ReplyDelete
  11. Open Program
    1) No partner, so 1:1 work:rest ratio. Rounds were 3:23, 3:24, 3:20. Really pushed on the burpees and used the rowing as a semi-recovery.
    2) Done. Muscle-ups basically strict due to really low ring height at home.

    ReplyDelete
  12. Hey Ben wanted to pass on idea on and see what you thought about it.

    Obviously the comp WOD has many followers, I thought to myself what an awesome time a "competitor camp" weekend would be.

    I know similar programs like Invictus, MisFit Athletics to name a few do something similar and you have so much to offer.

    1.Yourself-coaching, mentoring, leading, etc
    2. Along with your wife who's a games vet and a CF legend, wodding pregnant, reading her blog she could speak/teach on almost anything.
    3. Montoya and Rachel M are gymnastic guru's who we all could learn from
    4. Hobart is an excellent mover with a ton of experience
    5. The caliber of athletes you have there to push people who do from the camp would be insane
    And on and on
    6. You train the living legend spealler and maybe could pull strings to have him come in and lead on anything

    I thought in my head this could benefit yourself as far as financially as well as getting to know your athletes better and it would benefit us tenfold!

    Just an idea, I know your always open to them...I'm sure everyone who follows would totally be on board!

    ReplyDelete
    Replies
    1. Cool idea Shawn. Would others be interested in this?

      Delete
    2. Absolutely if that was put out there I would be there.

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    3. I would definitely be interested. Sounds awesome.

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    4. Absolutely interested. I'm pretty sure all the athletes who follow CompWOD from Apex would be interested as well.

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    5. I would be interested for sure awesome idea Shawn.

      Delete
    6. Awesome idea!!! I think our team would be interested, but for sure me!

      Delete
    7. Definitely!

      First stop should be in NorCal ;)

      Delete
    8. This comment has been removed by the author.

      Delete
    9. on my wifes account, but yes i would definately be interested

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    10. This would be so awesome, if I had enough advance notice I could try and get the money together to make the trip up there for it!

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    11. I would be totally stoked for this.

      Delete
    12. Great idea! I would definitely attend. It would be great if it was at CFNE. I have family in Duxbury.

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    13. I just started crossfit in the end of August and just started working out with Apex's comp team in January but I'd be interested too

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    14. I'd be all about it if I am off that weekend. End of June would be epic.

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    15. FOR SURE!!
      I think you would sell out if you made a stop in Onatrio Canada

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    16. It would be cool. My wife may divorce me if I devote more time to this sport but I could prolly pull it off.

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    17. Yes!!! I'll be coming to boston august 19-22. Maybe that weekend?!!! Haha

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    18. I would definitely be interested! Great idea man!

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    19. I'll be there with bells on.....and not much else. You're welcome ladies.

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    20. Absolutely I'd be interested! As long as I had a long enough notice i would love to make the trip out.

      Delete
    21. Was thinking this same thing the other day here in Kuwait. You could take this thing global , I'm sure of it. I know the guys at WOD tours do it and I sure with your expertise and track record Ben , there would be no better program. I'd pay up to $500-750 for a 2-3 day course . Would love to dive more into topics like - Specific Recovey and adaptation , programming and things that relate to competing and how volume correlates to each athletes goals.

      Delete
  13. 1: done: from 7ish to 8ish
    2: A: 185
    B: done
    3: 165 X 18....piss...getting closer but still cant get that again
    4: later....no one at the gym but me.

    ReplyDelete
    Replies
    1. also fit in skills between coaching classes.

      done RX....nice and easy. Dig.

      Delete
    2. 4: 18:08 RX with a buddy. Feel good about it, we were both smoked at the end.

      Delete
  14. Open Masters
    14.3 (141)

    1. 2:59/3:20/3:21 1:1 work rest
    2. Done

    ReplyDelete
  15. Open:
    1) 20:19, stoked on how I felt today! Not at all too beat up from yesterday.
    2) Done

    ReplyDelete
  16. Open
    1. 3:17/3:23/3:15. 1:1 work/rest ratio
    2. Done

    ReplyDelete
  17. Open:

    1. Solo, so did with 3 min rest between sets: 3:18, 3:17, 3:08
    2. Done

    ReplyDelete
  18. Open
    1. 2:47 - 3:07 - 3:06
    2. done

    ReplyDelete
  19. Open:

    1. Metcon. No partner so did 1:1 Work/Rest
    = 2:44, 2:49, 2:52

    2. Done.

    3. Worked some Gymnastics/Strength stuff
    =EMOM x 16 wearing a 20# vest
    Odd- 5 Strict pull ups
    Even- 5 Handstand push ups

    ReplyDelete
  20. Regionals / Games Programming

    1. Finished
    2. Did the sets of Front Squats and Thrusters from Saturday that I missed. Worked up to 215. Pretty happy with that. Probably coulda got 225.
    3. Don't have a bench at my gym for bench press :/ Did pushups instead. 100 total
    4. Didn't have a partner so rested 2 min between sets. Got 2:45 - 2:45 - 2:40
    5. Finished the EMOM but did 4 MU instead of 3 (MU come pretty naturally for me). Finished the last set with eight unbroken MU just because

    I was happy I wasn't sore from yesterday. That was by far the most air squats or DU I've ever done in 20 min

    ReplyDelete
  21. 1. Sprints done

    2. Backsquat complex at 205 - limited by good morning but felt good
    B) done 5x 20

    3. Rowers we being used so did 5 rounds of 10 db snatch 100# + 10 burpees 10:47

    4. Ran out of time- pissed off so did Max muscle ups hit 21 unbroken for a PR-
    Hate straying from program but just one of those days I guess..

    ReplyDelete
  22. 1. Best was 8:12, slowest 8:5-ish

    2A) Worked up to 225.
    2B) Done. Ouch.

    3) Fuck. Missed 185 again. I swear I am going to freak out if I don't get this next time. 16 reps this time. Played with a bit wider grip than normal and paid for it.

    4) Done. 21:20.

    5) Done for 20 Mins. Muscle ups felt right, cleans felt good.

    ReplyDelete
  23. 1. skipped, lower legs/ankles are shot
    2a. 135 155 185 185 195 205
    2b. sets of 20
    3. 50 hrpu instead (no bench)
    4. AirDyne + OTB burpees: 2:50 3:03 2:56. Rested 3min between sets. I dunno if this is ok, but I wasn't standing completely up when hopping over. That really sped up pace of burpees tho.
    5. Done. MU ub,ub,2/1,ub,ub. HHSC@155. Wholey crap I'm stringing no false grip MUs together consistently now.

    Really glad I got out to the garage today. After yesterday DU/AS workout my ankles, lower legs, hips, and lower back were weak and tight as all getup. I feel pretty good now though.

    ReplyDelete
  24. A. Sprints
    6 sets;
    1. :08.53
    2. :08.19
    3. :08.62
    4. :08.12
    5. :07.84
    6. :07.97

    These were a lot of fun

    B. Pulls
    6 sets: 1 good morning+2 back squats
    175lb across

    B2. 100 hip extensions
    Done (4x25)

    C. 20 rep Bench Press
    200lb x15 reps

    D. Partner WOD with Leon Uptegrove
    1. 3:13
    2. 3:41
    3. 3:27
    Leon splits
    1. 3:31
    2. 3:31
    3. 3:37
    Total time: 20:59

    Great push. Holy quads!

    E. Skills 10 min EMOTM
    Complete

    ReplyDelete
  25. Open-

    1. Did this one with my girlfriend at home. Took us in total 21:24. Was a fun one, that kept us moving fast!

    2. A few hours later, did the EMOTM, muscle-ups, and went 155 for the Hi-Hang Squat Cleans.

    ReplyDelete
  26. Open; Masters
    1. Partner WOD - done solo with 2:00 rest between rounds. Kept all at about 3:00
    2. Done

    ReplyDelete
  27. Sprints
    :8.75 :8.90 :8.79 :8.25 :8.29 :8.31

    Pulls-175 across

    Partner wod w/Shawn McQueen
    Shawn
    3:13
    3:41
    3:27
    Myself
    3:31
    3:31
    3:47

    EMOM-complete

    ReplyDelete
  28. Regionals
    1. Bench 20RM- 145lbs. Got 16 reps. Next time!
    2. Pulls- worked from 135-185lbs.
    3. Metcon
    3:18
    3:06
    3:18
    4. Done. Felt solid.

    ReplyDelete
    Replies
    1. In other news, I am currently in 29th place in the world for 18 and under! Haha this is my silver lining since there was no chance of me being anywhere close to the top of the normal leader board.

      Delete
    2. That fucking awesome dude. This will make more sense when you are in your 30s, but you have a huge advantage right now. You spend another 2-3 years letting those natural growth hormones go to work on your body while you follow this blog, eat properly and hit your macros, and just realize that you are gunning for being 22 and competitive and you'll be near the top of that leaderboard. Perfect example is Garrett Fischer. That kid can take over this sport in the next 2 years, but he's been working just as long if not longer to getting where he is today. Keep it up bro!

      Delete
    3. Thanks man! Just gotta stay with it. It's easy to have a push when I'm chasing all your guy's numbers

      Delete
    4. Keep it up Austin - that is AWESOME!

      Delete
  29. Partnered with Austin. 20:26.

    ReplyDelete
  30. Still feeling sore and sluggish from 14.3
    1. 3:31/3:40/3:29
    2. Done

    ReplyDelete
  31. Still feeling sore and sluggish from 14.3
    1. 3:31/3:40/3:29
    2. Done

    ReplyDelete
  32. 1.) Done, No Clock
    2.) Worked up to 245#
    3.) 205#
    4.) Did not have a partner, so I stuck to a 1:1 work to rest ratio. 2:49, 2:40, 2:49
    5.) Done

    ReplyDelete
  33. A. Sprints
    6 sets;
    1. :08.35
    2. :07.84
    3. :07:72
    4. :07:69
    5. :07.35
    6. :07.62


    B. Pulls
    6 sets: 1 good morning+2 back squats
    175lb across

    B2. 100 hip extensions
    Done (4x25)

    C. 20 rep Bench Press
    225lb x18 reps

    D. Partner WOD with Nolan Gauthier
    1. 3:30
    2. 3:40
    3. 3:23

    Total time: 19:41


    E. Skills 10 min EMOTM
    Complete

    ReplyDelete
  34. 1. 24:32 with Julia
    2. 2 mu/73#

    ReplyDelete
  35. Open
    1 - did alone with a 1:1 work:rest
    4:42,4:40,4:58
    2- no time tonight

    ReplyDelete
  36. Open/Masyers 48

    1) did with Matt H time was around 22:00 Can't remember exact time.

    2) done with one mu first round and 2 the rest. Haven't done mu in a few weeks due to shoulder pain. Today was just a feeler and it felt ok.

    ReplyDelete
  37. Tried to train yesterday and my back locked up in the middle of the first set of air squats, was jacked up from my redo of 14.3 on sunday, but was able to get back into it today. Still sore, but was able to move.

    1. EMOM x 10
    odd - 3 muscle ups
    even - 3 high hang squat cleans (155#)

    2. Metcon

    3 sets of 3rft (didn't have a partner so did 1:1-:25sec

    12 cal row
    8 over the rower burpees

    rd 1: 0 - 3:45
    rd 2: 7:05 - 10:34 (3:29)
    rd 3: 13:38 - 17:24 (3:46)

    3. 20rm Bench - 205# (10# pr from last time) :-)

    4. 5 rds not for time

    20 back extensions
    15 ghd situps
    10 strict pullups

    ReplyDelete
  38. 2014 Regional & Games:

    Only had time for 3, 4, and 5 tonight. Have some HW to finish up.

    3. 20 Rep Max Bench: 17 @175#. Finished last 3.

    4. Partner WOD: 21:04. Partner was my boy Brant Botill and we did it against Brady Cummins and Alex Wilson.

    5. EMOM: Done. All hang squat cleans and MUs UB.

    ReplyDelete
  39. 5'6"/165/Southeast

    Good Morning + 2 Back Squat: Worked up in 10# increments to 245#
    Hip Extensions Done: 5x20
    20 Rep Bench: Hit 185# last week, went for 195# this week and failed at 17.
    Partner WOD: 21:30
    Muscle Ups & High Hang Squat Clean EMOM: Done at 155#, MUs Unbroken

    ReplyDelete
  40. Open
    Partner wod- did this with my wife. 27:01 total time. My splits were around 3:20, which was a pretty decent push for me.

    OTM 10 - muscle ups felt good, by the last couple of rounds I was doing no-false grip MUs :). Did HHSC at 155, felt light. I think 14.3 already made an impact on me.

    ReplyDelete
  41. Travel Day to Vegas for Work.
    Going to hit Crossfit Max Effort with Zach Forestt this week for some regilar WOD's and 14.4

    ReplyDelete
  42. Regional programming
    1. Done but no timing
    2. A. Worked up to 155#
    B. Done
    3. Kept it on the lighter side and hit 155#
    4. 20:36 with a buddy. 3:10, 3:16, 3:20 were my splits.
    5. Done. First time being able to do 3 muscle ups on the min for the entire length of an EMOTM. Still terrible at them but have to start somewhere.
    Overall, a positive day of training for not being able to start till late evening!

    ReplyDelete
  43. 1. Done no way to time.
    2. A) worked up to 150, I always do these high bar.
    B) done, sets of 20 with 20-40 seconds rest
    3. 20RM bench 160
    4 & 5 no time. Had a person get injured in the evening group. Had to assist with helping them. Before closing did high hang squat clean singles every 10 seconds for 3 minutes at 115# and did a bunch of muscle up practice at the end.

    ReplyDelete
  44. Open:
    1) did splits 1:1
    3:17
    3:43
    3:45
    2) complete

    ReplyDelete
  45. Open (I did this yesterday, but forgot to post)

    1. Didn't have a partner, so I did splits like many of you: 18:46 total with 10 elevated ring rows instead of an actual rower

    2. The squat cleans felt (surprisingly) great - and after a few failed MU, I switched to a scaled version off the floor.

    ReplyDelete
  46. Completed Tuesday night:
    1. Sprints
    Skipped

    2. A. 6xSuper Squat Complex: 1 Good Morning + 2 Back Squats @ 115#, did pause squats in bottom for 3 seconds
    B. 100 Hip Extensions, Skipped

    3. 20 RM Bench Press
    Skipped

    4. Partner WOD
    Total time: 23:24min
    This was harder than expected!

    5. EMOMx10:
    Odd: 3 Muscle ups
    Even: 3 High Hang Squat Cleans, 155/105
    Done

    ReplyDelete