Monday, March 24, 2014

Tuesday 3.25.14

Theo Morgan, 1st Place, UK University Student Throwdown.

2014 REGIONAL & GAMES ATHLETES
1.  Sprints
5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

2.  Squats
A.  5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.
B.  2x10 Front Squats

3.  Pull up Complex
5 sets of:
3 weighted Pull ups - place dumbbell between legs, drop it after final rep w/o coming off the bar.  
5 Strict Pull ups
7 Kipping Pull ups
The goal is to complete the 15 reps without coming off the bar.  If you can do that increase the weight of the first 3 reps.

4.  AMRAP 5:
Up Ladder of:
Deads, 405/300 (1.2.3.4.5...)
GHDSU (5.10.15.20.25...)
In five minutes complete as many reps as possible.  The sequence is 1 Dead and 5 GHDSU, then 2 Deads and 10 GHDSU, then 3 Deads and 15 GHDSU.  Continue adding 1 dead and 5 GHDSU.

5.  EMOMx21
Min 1:  15 Cal Row
Min 2:  15 Cal Airdyne
Min 3:  50 Double unders


2014 OPEN ATHLETES
1.  EMOMx14
Odd:  AMRAP of 5 Burpees over the Bar + 5 Thrusters, 95/65
Even:  Rest

2.  Skills
Jerks 4x6 unbroken reps at 65% of 1RM - Rest as needed between sets.  Work on good positioning, no press outs and rebounding the catch into the next dip.

81 comments:

  1. Coach, you make training so fun sometimes! Thanks for constantly exposing me to things I would never do (or even think to do) on my own.

    ReplyDelete
  2. Is it a 5min or 7min AMRAP for regionals part 4? It says AMRAP in 5 but then says complete as many rounds and reps as possible in 7min. Thanks!

    ReplyDelete
  3. Anyone know an effective substitute for an Airdyne?

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  4. Thanks for the awesome programming coach!

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  5. Open/Masters 47
    1. 80kg
    2. 21/20/22/21/22/21/21///148 reps

    ReplyDelete
  6. Open:
    1. EMOM - 20/20/20/16/16/16/15
    2. 70kg

    ReplyDelete
  7. Open
    1) 18/18/18/16/17/16/20 - was 6 seconds over the minute on my last set but wanted to complete those thrusters. 70 Burpees/53 Thrusters
    2) will complete tonight.

    ReplyDelete
  8. Reg:
    1) Done but didn't clock

    2a) 315, 325, 325, 335, 335
    2b) 255, 275 (new 10RM)

    3) Done with 26lb Kb. Had to come off the bar before the Kipping on sets 3-5

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  9. OPEN

    1) 29second / 21 / 20/ 19 / 19 / 19 / 18
    (started out a bit slow and then started moving faster)

    2) Done 4 sets at 175lbs (80kg)

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  10. Regionals.

    1) done.

    2A) 220/242/264/286/308
    2B) 220/231

    3) done. First round with 26#kb. Sets 2-5 with 35#kb. All unbroken.

    4) 4rds plus 3 Deadlifts.

    5) skipped. Ran out of time this morning. So did the parts that I'm not as good at.

    ReplyDelete
  11. Open:
    METCON - Been dealing with some elbow tendinitis so I did FS/ BoB... 20/20/19/18/18/17/18

    Jerks - #148, alt split and push... brought these down to a box each time because of the elbow. Time for so voodoo floss!

    ReplyDelete
  12. Open:

    1. 25, 25, 22, 20, 18, 17, 18 = 145
    2. Worked up to 165 lbs.

    ReplyDelete
    Replies
    1. Awesome work Michael!
      I was not sure if it was the burning in my legs or the lack of oxygen in the system that held me back ;-)

      Delete
    2. Thanks! Thrusters and burpees are my two best movements and Josh gave me a super good push this morning. I only wished I could have kept the 20+ rounds all the way through, but those thrusters were killing me at the end!

      Great job to both of you on your Open performances!

      Delete
    3. Great job Michael! Here's to hoping those 2 moves are in the last workout, and you are set!

      Delete
  13. Hello. i'm new here. gonna start following. couple questions.

    When he writes 5 x 3 do we pick the weight based on feel?

    And if we don't have an Airdyne what's the sub. For todays EMOM what could I do instead.

    Thanks

    ReplyDelete
    Replies
    1. The squats are based on feel. It's up to you. I also don't have an airdyne and I typically sub burpees. Welcome to CompWod!

      Delete
    2. Got my airdyne on amazon for 600, but there are cheaper ones flying around on eBay/ kijiji etc.. I'd recommend getting one. There is really nothing like it. It's like Fran in a bike. Cheers!

      Delete
    3. Not trying to 1up Mr. Crump, but I actually found mine in great shape on Craigslist for $75. Older model but its all the same when you are working on it!

      Delete
  14. Jeremy Levo, europe
    Open
    1. 24/20/20/19/18/17/19 (137)
    2. 65-70-75-80 kg smooth and efficient all the way. Ready for S2O, not thrusters! Not burpees !

    ReplyDelete
  15. 1. Sprints
    Done; 16-18 secs
    2. Squats
    A. 225# across
    B. 185# both
    3. Pull up Complex
    5 sets of:
    1st 25# 2nd 30# 3rd 40# fail; No 35# at our gym probably would've been perfect Back to 30 for last 2
    4. AMRAP 5:
    Up Ladder of:
    Deads @ 315# 4 full rounds
    5. EMOMx21
    Done; rower kept cutting off so had to drop to 12 cals to make up for lag time plus hamstrings blew up on me after deads so wasn't like it upset me

    ReplyDelete
  16. OPEN
    1. Metcon - 20 reps / round Rx (140)
    2. 6 UB Jerks - 145/150/155/160

    ReplyDelete
  17. 1. 127reps
    20-20-20-20-15-15-17

    2. 145lbs

    ReplyDelete
  18. I'm awesome. Didn't realize it was amrap so I only did 5 and 5 each minute. I'm an idiot. I'll redo this tonight. Guess that's what happens when you read the wod at 4am.
    205# on jerks. No misses felt fast and was able to rebound all reps.

    ReplyDelete
    Replies
    1. Joey, in your defense, I believe the AMRAP was added this morning. When I looked at it last night, I don't remember seeing the "AMRAP" part of it and thinking to myself that today was going to be a nice and easy day!

      Delete
  19. Open:

    Did 3 pos. Cleans first (worked up to 225#)

    1. 20, 20, 19, 15, 19, 19, 20 (132)

    Yesterday did 80 HSPU and 50 PS @ 115# so my shoulders weren't too fresh today.

    ReplyDelete
  20. Open/masters
    1) 23/24/24/23/22/21/20- 157 reps.
    2) done @ 160#.

    ReplyDelete
    Replies
    1. Almost every day I think, "That is a pretty good number. Just, maybe, I will beat Steeve today!" Then...

      Great job!

      Delete
    2. Steeve, I agree, you are a beast, look out Bill Grundler!

      Delete
    3. Lol!! I have to say, you both made me laugh. Good job to both of you. I enjoy reading you guys everyday. Hope we all get to meet and wod together someday. Maybe at the " Built by Bergeron Camp" if it comes to reality.

      By the way! I think we were all within reps of each other in 14.4.. I am no beast.

      Delete
  21. Wrecked from yesterday....so did mix of reg/open

    sprints:
    1: 20m and back: 7:31
    2: 20M and back: 7:25
    3: 2X20M and back: 15:59
    4: 2X20M and back: 15:28
    5: 2X20M and back: 15:21

    squats
    A: 285
    B: 225

    Pull up complex: 20lb dumbbell....all unbroken...took it easy

    OPEN 14min EMOM: 2+1 / 2 / 2+1 / 2 / 2+1 / 2 / 2+1.....lol...kept berating myself for not getting the extra rep and killing myself to get it.

    back later for some more fun. Good times guys....this is what we need!



    ReplyDelete
  22. Ben ~ You are an amazing coach/programmer!!! THANKS for all of this!!!

    Open/Masters (43)
    1) 22-22-19-20-16-17-19 (135 Reps)
    2) Later...

    ReplyDelete
  23. Open; Masters
    1. I deviated from the programming for the first bit to work up to a heavy squat clean thruster - 225#
    2. 21,21,21,21,20,20,20 = 144

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
    2. That is really big squat clean thruster. Wow!

      Delete
  24. I guess I shouldn't have done approx. 50 95# thrusters yesterday.

    ReplyDelete
  25. Open:
    1. 118 Rx (21,19,16,16,15,15,16) This really wiped me out today. Between this and 14.4, I'm really disappointed in my ability to quickly recover. Not sure what's going on lately?
    2. 2 sets @115#, 2 sets @135#

    ReplyDelete
    Replies
    1. Hey Jon. Check your diet man. Or, maybe you just need a week off. I've been contemplating Blair Morrison's approach to rest. He only works out 3 days a week for three weeks, then takes the fourth week completely off.

      Delete
  26. 1. Open Skills, Jerk 4x6: 175# push jerks
    2. Regionals Pullup Complex: 10#, 15#, 20#, 25#, 30#
    3.a. 5x3 BS w/ 3sec pause: 225#, 255#, 315#x2 (yikes), 275#, 295#
    3.b. 2x10 Front Squats: 225#, 245#x8
    4. Amrap 5: tonight at home
    5. Open Emom14: tonight at home

    ReplyDelete
    Replies
    1. 4. 4 rounds
      5. 21,18,20,20,19,19,18 = 135. Did extra burpee by accident on the 18s. Son of a...

      Delete
  27. Open
    1. 24/20/20/20/20/17/17 = 138 reps
    2. 175# across

    ReplyDelete
  28. Open/Masters

    1. 20,19,18,18,17,18,19 = 129
    2. with 150#

    ReplyDelete
  29. Sprints-:18.78,:16.90,:16.91,:17.09,:17.06
    Shawn gave me some tips and greatly lowered my sprint time.

    Squats- A. 305, 4x3 @ 310
    B. 2x10 @ 255

    Complex- 30lb unbroken,35lb unbroken, 40lb unbroken, 40lb broke it up went back to 35lb still had to brake it up.

    Amrap 5
    Completed 4dl@405 and 20ghd
    Made it back to the bar but couldn't pull it on the round of 5

    EMOM- kept rows to :38 airdyn screen is busted so just went at it for :30 kept DU unbroken.

    Railroad crew

    ReplyDelete
  30. Tenacious Tuesday of pain!

    A. Sprints
    1. 17.39
    2. 16.56
    3. 16.94
    4. 16.56
    5. 16.68

    First one looped around the cone, the rest cut and turned.

    B. 5x3 Pause Back Squats
    275-280-280-280-280
    B1. 2x10 Front Squats
    225lb across
    ^ Much harder than I thought they would be.

    C. Pullup complex
    1. 30lb dumbbell (all unbroken)
    2. 35lb dumbbell (all unbroken)
    3. 40lb dumbbell (all unbroken)
    4. 40lb dumbbell up to 4 strict unbroken, came down then reset and finished out
    3. 35lb dumbbell up to 4 strict unbroken, came down then reset and finished out

    This was again a lot harder than expected

    D. 5 min AMRAP
    *could not RX that 405lb. Maybe on a fresh day, I couldn't even pull 350lb in warming up so I hit this at 315lb
    =completed up to 4 DL + 20 GHD and 3 DL into the round of 5.

    E. EMOTM completed

    Well-today was tough :)
    1% better
    RRCF crew

    ReplyDelete
  31. 14.4 197

    1. 23-23-22-21-20-15-18= 142
    2. Done no misses

    ReplyDelete
  32. Open

    23/19/17/16/17/16/17 = 125

    Jerk = 70kg across

    Realy enjoyed that, tough but fun. Thanx from all our guys at CF Waterford in Ireland. Great scores guys well done.

    ReplyDelete
  33. Regionals/Games

    Got to say, the past few days have been great! I've always had a body that recovered quickly and these workouts are putting that recovery to the test. Love it.

    1) Sprints -- Done

    2) HBBS w/ pause -- 225, 255, 275, 295, 315. Last set at 315 was brutal. Really happy I got there though.
    Front Squat -- 185 for both sets. Core was severely compromised from above.

    3) Did 5 strict pullups followed by 8 butterfly for the five rounds. Never came off the bar. Didn't have access to KB or DB today :/ Biceps were smoked.

    4) 5 min AMRAP -- Did 315 DL and V-Ups because no GHD. Hurt after those pause squats. Hurt a lot. Got to 7 DL.

    5) 21 min EMOM -- Did 15 calories (took about 30 sec), 12 Burpees (about 30 sec), and 40 DU. Still working on increasing my DU capacity.

    ReplyDelete
  34. Firstly thanks to Ben for the programming and everyone else who comments, I've just started following the programming so this is my first comment. Decided to follow the regional programming purely because it fits best with my long term plan and I need the extra focus on strength.
    So for today I did:
    1) Didn't get time or room in the gym to do the sprints
    2) Done but forgotten the weights.
    3) Tried to go with the staying on the bar but with no dumbell so had to try and balance a KB in my feet, in hindsight would probably have been better off dropping off and actually putting the KB on a belt. But anyway all unbroken - used a 12KG KB for 3 sets then a 16KG for last 2, would have been heavier if I hadn't had to try and balance in my feet!
    4) 4 Full Rounds then 10 GHDSU but lowered deads weight to 120KG
    5) No airdyne so altered to 20 Mins alternating between the row and DU's, made good practice for my DU though.
    Thanks again, I've really enjoyed all the sessions I've done so far - long may it continue.
    Dane.

    ReplyDelete
  35. Hey guys,

    My friend and I have been following along for the last 8 months and we were wondering how we can get either a "Built by Bergeron" or a "CFNE" t shirt sent out here to California. If anyone can help us or point us in the right direction that be great.

    Thanks,

    Ryan

    ReplyDelete
  36. Open
    1. 142 reps. 23/21/20/20/19/19/20

    2. 4x6 jerks across at 185lbs.

    ReplyDelete
  37. Masters 46
    1.) 116 reps
    2.) done #135
    Need work on thrusters, need a better shelf.

    ReplyDelete
    Replies
    1. My score was the same today. I share your inner thoughts. We got better today!!!

      Delete
  38. Been getting to the gym a bit later, so been doing the workouts with a big group of people around. Space has been tough.

    1. Unfortunately had to skip these today, which sucks because I like this stuff. Snowing outside, and no room inside. Moving to a bigger gym in May, can't freakin wait.

    2A. 255 Across
    2B. 225 Across

    3. Done with a 25# dumbbell across. We don't have any bigger DB's and couldn't figure out a way to rig a kettle bell.

    4. Skipped. Deadlifted saturday and still am pretty tight. 365 felt like a 1rm.

    5. Done, subbed burpees for Airdyne as we don't have one at the gym.

    Since I didn't do the DL workout, I did a finisher of a AMRAP 5. Up ladder, 3,3,6,6,9,9 etc of 30#WBS and TTB. Got to 15 WBS & 14 TTB.

    ReplyDelete
  39. Regionals
    1. Ran suicides at practice
    2. Back Squats-225,235,245,255,265lbs
    Front Squats- 185 , 225lbs
    3. Amrap 5 - completed 4 full rounds plus 2 deadlifts in the Round of 5. Used 365lbs. Ouch.
    4. Did 15 minutes of this

    ReplyDelete
  40. Open
    1. 22/20/18/17/15(no excuse)/17/18=127 @105#
    2. Jerks- 175#
    3. Back Squat - 3 sec pause- 200/215/225/245/265x1
    F.Sqt 2x10- 175#
    I felt really weak today

    ReplyDelete
  41. 1. Done, no timer
    2. a.315 across
    b.225 across
    3. 15, 20, 25, 30#db
    4. 4 full + 5 Deads Rx
    5. Done

    ReplyDelete
  42. My session was a little bit different today:

    1) Jack

    20 min amrap

    10 push press (115)
    10 kb swing (53)
    10 bj (24)

    Pr'd by 32 reps, got 12 rds + 10 push press

    2) 5 sets - 2 weighted pullups (10# plate)/4 strict pullups/6 kipping pullup, never came off the bar during each set

    3) 5 min amrap

    Deadlift 405# (1,2,3,4,5, etc....)
    Ghdsu (5,10,15,20,25, etc....)

    Made 4 rds + 3 deadlifts (this was fun, but the deadlift felt heavy as hell, think my back is still tired from 14.3, lol)

    ReplyDelete
  43. Open/Masters 48

    Yup, told ya I shouldn't have done thrusters yesterday.

    1) 20-16(fell forward on 17)-17-17-16-15-15=116

    2) done 115-135-135-135.

    ReplyDelete
  44. Open
    1) 23/23/21/20/20/17/18 = 142 reps
    2) 2 sets at 135# and 2 at 155#
    3) Back Squat w/ 3 sec pause - worked up to 245#

    ReplyDelete
  45. Open
    1- 22-22-20-20-20-17-18=140
    2- skipped no time.

    ReplyDelete
  46. OPEN

    1. 158 rx wowwwww that was hard
    2. 135/155/175/195/195

    ReplyDelete
  47. A. Sprints
    15.9/16.22/15.98/15.25/15.63

    B. 5x3 Pause Back Squats
    275-295-315-325-330
    B1. 2x10 Front Squats
    225-245

    C. Pullup complex
    20lb dumbbell--unbroken

    D. 5 min AMRAP
    Total: 4 full + 5 deads RX + 17 GHDSU

    E. EMOTM--completed

    ReplyDelete
  48. 5'6"/165/Southeast

    Open WOD: 23/25/23/22/21/22/22 - 158
    4x6 Unbroken Jerks: 195/205/215/225#

    Felt better today

    ReplyDelete
  49. Open
    1. 24,22,21,20,19,20,21= 147 reps
    2. Done at 185

    ReplyDelete
  50. Open:
    1. EMOM: 22/22/20/20/18/20/20 = 142 Reps
    2. Stuck with 135 and worked form.

    ReplyDelete
  51. 1. Sprints done

    2. A) pause squats up to 335
    B) front squats 225x10- 245x10

    3. Pull up complex up to 70# db

    4. Deadlift wod : got to 5 DL + 25 Ghdsu

    5. EMOM done as rx

    ReplyDelete
  52. Open
    1. 135 reps
    2. 100# across

    ReplyDelete
  53. 2014 Regional & Games:

    1. Sprints: 13.44, 13.26, 13.08, 13.05, 13.25

    2. Squats:
    A. 275#, across.
    B. 185#, across.

    3. Pull-Up Complex: Done with 26# KB.

    4. AMRAP 5: 4 Full* + 5 Deads* + 4 GHDSU. Round 1 and first rep of second round done as Rx for deads. Felt like I was pulling for a PR so just ripped off a plate for the sake of time. Finished deads w/ 315#.

    5. EMOM x 21:
    Min 1: 15 cals, row
    Min 2: 15 burpees
    Min 3: 50 DUs

    No airdyne so I subbed burpees. Brutal but I made every round.

    ReplyDelete
  54. Open
    1. 16
    17
    15
    16
    16
    15
    15

    2. Done at 90#. Felt solid.

    ReplyDelete
  55. Regional programming
    1. Done but didn't write down times.
    2.a. 315, 315, 335, 335, 355
    b. 225 across. My legs were completely gased from that last few sets of back squats so scaled back a bit.
    3. Done with a 15# DB.
    4. 3 rds 14 reps. Got through the 4 deads and 10 of the GHD. Those 405# got heavy real quick. Probably took more time than necessary but really wanted to focus on form being that heavy.
    5. No Airdyne unfortunately, so did a 20 min EMOTM with DUs and rowing for cals.

    ReplyDelete
  56. 1. did some other short sprints at work for an activity
    2. a)up to 215#, the bottom is my weakness
    b) did at 135# need to work on my posture so I will be squatting lighter until I can maintain form
    3. Done with 15# DB. missed on set 3 and 7 onlty got 5 kipping
    4. scaled to 315#, got 4 rounds + 5 DL
    5. Didn't have time for the full and we don't have airdyne so did
    EMOMx15
    odd 50 double unders
    even AMRAP :40 of burpees

    go all of the DU and averaged 14 burpees

    ReplyDelete
  57. 1. Sprints 5 x 20-20
    Skipped

    2. A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds @195#
    B. 2x10 Front Squats @ 125#

    3. 5 sets of:
    3 weighted Pull ups @20# (for 2 sets) 15# (for 1 set)
    5 Strict Pull ups
    7 Kipping Pull ups
    This was insanely hard, especially since my pecs were already dead. Only made it through 3 sets, had to drop off the bar on the second set once and twice on the third set. Wow.

    4. AMRAP 5:
    Skipped, taking it easy for Comp this weekend

    5. Did this instead EMOMx14
    Min 1: 10 Cal Ski Erg
    Min 2: 50 Double unders

    ReplyDelete
  58. Open Program
    1) 131 (22, 20, 20, 17, 17, 17, 18) - ended up finishing that last round about 4 seconds too late. This one was pretty gnarly.
    2) Done at 160.

    I no longer have working tricep muscles, but this was good prep for what's probably coming for 14.5.

    ReplyDelete
  59. Open Programming
    1) Accidently did this backwards- thruster THEN burpees..
    24/23/23/22/21/21/22

    2) Did it at 185- very KNEES happy on all my push-jerks. Need some help with this.

    ReplyDelete
  60. Open
    Pull up warm up
    5 sets of:
    3 weighted 30# db, 5 strict, 7 kipping

    1. 23,22,22,21,20,20,20 WOW that was a gasser. (working back from a week off being sick last week) Only wod was 14.4

    2. Skill work
    135,165,175,185 (First time going shoulder to OH since I injured my elbows almost 2 months ago.

    ReplyDelete
  61. OPEN:
    114reps RX. That was really tough. I am new to this programming so I have a ways to go. At the same time it was fun and I am proud to have pushed myself. My goal was 20 reps per round. Ya.....got 20 the first round and then quickly fell into the deep end. Feels good to be on my back rocking back and forth in pain afterwards:)

    ReplyDelete