Monday, March 3, 2014

Tuesday 3.4.14

Danny Bostwick 

2014 REGIONAL & GAMES ATHLETES
1.  Plyometic
6 sets of 6 Hurdle hops - Face the hurdles, rebound every jump.

2.  20 Rep Benchmark
20 Rep Max Overhead Squat

3.  METCON
16 Rounds done with perfect form, NOT for time.
4 Rounds of:
2 Strict Muscle ups
4 Strict Deficit HSPU
8 Pistols (4/side)

4 Rounds of:
4 Strict C2B
8 Strict HSPU
12 Super Slow Hip Extensions (2 seconds up, 2 second pause at top, 2 second decent)

4 Rounds of:
5 Strict Pull ups
10 Strict Ring Dips
15 GHDSU

4 Rounds of:
6 Strict Ring Rows - feet same height as rings (2 seconds up, 2 second pause at top, 2 second decent)
12 Strict Push ups
18 Perfect Air Squats

2014 OPEN ATHLETES
1.  METCON
AMRAP 10:
5 Strict Pull ups
10 Burpees
15 Air Squats

2.  Skills
5x5 OHS - Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.

83 comments:

  1. Did anyone figure out of to add them selves to the comp leader board?

    ReplyDelete
  2. Open:
    METCON - 7 rds + 6 burpees. All movement were unb, kept steady pace until about the last 2 rds.

    OHS 5x5 - 115/ 125/ 135/ 145/ 155... each one snatched and executed w/ perfect form if I do say so myself :) Seriously though I do believe the close grip ohs work we've been doing is paying dividends here! Thanks Ben!!

    ReplyDelete
  3. Open: 9rds even
    Had to push to complete that final round. Going to do 5x5 front squats tomorrow instead of ohs because of shoulder. Right now sitting tied for 84th in my region. More tougher competitors than ever. Crazy how much the sport has grown. Excited for the next 4 weeks. Going to give it everything I got

    ReplyDelete
  4. OPEN:

    Did 14.1 twice yesterday and felt a little smoked this morning. So stayed easy.

    A: OHS with 3sec pause at the bottom @ 95-135

    B: Started a new round every 75sec; 7 rounds.

    ReplyDelete
  5. Mix of Regionals and Open because I dont think I could do any of the regionals workout with "perfect form". We decided to shift back to the day of to give us a better shot to redo the Open workout if the need is there. I learned a valuable lesson this past week. I won't forget. You were right Danny and Dex. Currently tied for 49th place in Asia region.

    6 sets of 6 Hurdle hops - Done, this was pretty fun.

    2. 20 Rep Benchmark- Dont remember doing this before, used 155 and got it easy, maybe 185 next time?

    AMRAP 10- 8 rounds plus 7 airsquats, strict pullups was the determining factor. #antininjasquad

    ReplyDelete
    Replies
    1. Gotta play the game unfortunately. Look at Dex, 2nd attempt, top 10 in the region. First attempt was probably 100th or so.

      Delete
  6. Open
    1) 7+6
    2) 95/115/135/150/165

    ReplyDelete
  7. Regionals.

    1) done. Up to 41" did three rounds at 39". Have to use stacked boxes and plates with a PVC. Don't have any hurdles.

    2) 154. Last few reps were real tough.

    3) done. Not for time but 34.38. Hspu defecits were at 4"

    ReplyDelete
  8. Did a mixture...

    1) 5 x 5 OHS up to 225 (new 5RM)

    2) Regionals NFT work. Strict and deficit hspu felt really good today

    Open metcon this evening

    ReplyDelete
  9. Open, jeremy levo, europe
    1. 8R+5
    2. 60-65-70-75-80 kg

    ReplyDelete
  10. 1.) Dont have hurdles so I had pvc on top of boxes. Only 3 hurdles then 180 and came back. 38"
    2.) 165#
    3.) Done, Ben, nice work with this one. It brought me back to my old gymnastics days! Everything done as prescribed Deficit HSPUs were done with P-lets (13"). Ring Rows and Hip extensions were by far the most challenging movements for me.

    ReplyDelete
  11. Regionals:

    1) 40" hurdles
    2) 20 rm OHS - 205, but this cost me my back. Lots of pain back there so I had to shut it down after that. Going to see the PT today!

    ReplyDelete
    Replies
    1. Joe I hope you feel better! Impressive effort.

      Delete
  12. Open/Masters:

    Did the work out of order:

    1. OHS 5x5 115,125,135,145,155
    2. Metcon 9 + 15

    ReplyDelete
  13. Open
    1- 8+5
    2- 115,135,155,175,185 last set was less than perfect.

    ReplyDelete
  14. 1. Plyometic
    Done at 30, still trying to get consistent with rebounding everyone. I get halfway threw and start jumping to far.
    2. 20 Rep Benchmark
    115# I sand bagged this for sure, 135-155 next time
    3. METCON
    16 Rounds done with perfect form, NOT for time.
    Done; everything felt great except for the pistols, no such thing as perfect form on these with my tight as ankles atm.

    ReplyDelete
  15. 5strict pullup
    10 burpees
    15wb #20
    5rns+4

    bounding

    5x5ohs 75, 85, 105, 115, 120

    otm x10 7t2b

    ReplyDelete
  16. OPEN
    1. Metcon - 7 rounds Rx
    2. 5x5 OHS - 115/135/155/175/185 (PR)

    ReplyDelete
  17. 1. 8rds + 25reps. slow pace
    2. ohs 125 145 165 185 205(3reps)

    ReplyDelete
  18. Open:
    1) 10rds +2 rep.
    2) 50 70 80 85 87.5kg

    ReplyDelete
  19. Open; Masters
    1. Metcon: 8+5 pull ups (burpees to a 6 inch target)
    2. Shoulder was not having OHS so I did squat therapy.

    ReplyDelete
  20. Open:

    Metcon: 8 Rounds + 5 Pull ups

    OHS: Worked upp to 200 lbs. Felt very heavy to do OHS after WOD

    Didn't re-do 14.1 yesterday. Didn't feel that I had it in me. Did my Box's WOD instead.

    ReplyDelete
  21. Open
    1. 7 rounds + 7
    2. 75/85/95/105/115

    ReplyDelete
  22. 1: Dynamite Kid: 9:04RX....wasn't really for time, just to get it done....felt kinda slow so did singles all the way through on cleans. Muscle ups: 10/6/4/4/3/3

    2: Hurdles: up to 40" hmmmm...something was amiss here. Usually able to get much higher with no misses.

    3: 15@ 195.....fuck my wrists hurt bad on that..had to bail.

    Will do the rest later.

    ReplyDelete
    Replies
    1. 4: 1,000,000 strict reps not for time....done. Good times.

      Delete
  23. Didn't have access to a CrossFit or Proper gym facility today, so I did my WOD on the rooftop of my building in Kuwait after work. Did pull-ups on a concrete door ledge....Improvise

    OPEN
    METCON RX
    Score - 10 Rounds + 18


    OHS - Did last night after retest 14.1
    135, 165, 185, 205x3 (failed) then hit 205x 5 (new PB)

    ReplyDelete
  24. Open
    1) 10rds+4 - I decided after 14.1 I may pace a little too much in the <= 10 min WODs so decided to start pushing it a little from the start. Turned out pretty well.
    2) 125, 145, 165, 175, 175 - knee killing me again after all the jumping

    ReplyDelete
  25. Open:
    Metcon - 10 + 2 rx
    OHSs - 115, 135, 145, 155, 165

    ReplyDelete
  26. OPEN/Masters (43)

    1) 7 Rnds + 12 Reps
    2) 115/135/145/155/165

    Stas, Mike L. & J.D. ~ Great job on the metcon!!! Beastmode w/ 60 sec Rnds...awesome!

    ReplyDelete
  27. Open/ Masters

    Did 20 rep benchmark ohs @ 135#.
    Metcon; 10+10 rx.

    Good job everyone!

    ReplyDelete
  28. Masters 47
    1. Metcon 10r+9reps(309)
    2. 40/50/60/70/70kg ( Power Snatched)

    ReplyDelete
  29. Open: 8 rds + 8
    OHS: 115 -125 -135-145-155
    14.1 Yesterday 308
    Some beasts on this page great job to all on 14.1

    ReplyDelete
  30. Masters

    1. Skipped
    2. 20 rep max OHS 135
    3. 16 rounds of old school... done

    ReplyDelete
  31. Open
    1. 8R + 13
    2. 40kg -50 -60 -70 -75

    ReplyDelete
  32. This comment has been removed by the author.

    ReplyDelete
  33. Open
    1)metcon-301 reps (10rds+1)
    2)ohs-135,155,185,205,225
    definitely tired from 14.1 yesterday

    ReplyDelete
  34. Open

    1. Metcon: 6 rounds plus 10 burpees Tougher than I thought it was going to be! Damn.
    2. OHS 5x5 75, 85, 95, 105, 115 Took it as an opportunity to work with no wraps, belt, or OLY shoes.

    Overall, it felt good not to have the pressure of an Open WOD or camera in my face!

    ReplyDelete
  35. Open/Masters 43

    1. Metcon: 8 rounds plus 10
    2. OHS 5x5: 95, 115, 135, 145, 155 (4)
    Feel worn and depleted from the stress and poor performance of 14.1, probably will rest tomorrow, and give it all for Friday.

    ReplyDelete
  36. OPEN
    Metcon 9+10

    OH squat 5x5 135/155/185/205/225 felt good

    Then a little testosterone finisher with my buddy 2x5 2x3 2x1 shoulder press

    ReplyDelete
  37. Open.
    7 rounds +12
    135x2, 155x3.

    ReplyDelete
  38. Open:
    1) 6+18
    2) 40-45-50-55-60 (kg)

    Hey guys, Sorry I've been AWOL from this site for a week. I had a last minute move to Norway that started on Wednesday! Go figure it was the same week as the first open! Didn't do as well as I wanted and didn't have time for a re-test. But hey, that's life. Gotta roll with it.
    Feels good to be back in the swing of things.

    ReplyDelete
    Replies
    1. Jonathan best of luck on the move and good luck on the upcoming workouts.

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

    ReplyDelete
  40. Been following on and off for a little while now decided to jump on board for real (probably not ideal timing but better than nothing)

    Open
    9 rounds.

    ReplyDelete
  41. Open
    7 rounds + 5 pu + 2 burpees.
    sucked a bit.

    OHS 5x5
    40kg-50-60-70-80(PR)

    started a little low...or rather didn't go any higher than 80kg. was feeling tired.

    ReplyDelete
  42. Changed to (elbow tender)
    10 amrap
    5 strict hspu
    10 wb 14#/9'
    15 squats
    7+5
    OHS 65/75/85/95/105

    ReplyDelete
  43. Open
    1) 301 Rx (10rds + 1 Pull-Up)
    2) 95-115-135-135-155

    ReplyDelete
  44. Open:

    1. Metcon:
    = 11 Rounds + 17 Reps. One of the few positives to being 140 lbs haha. #NinjaSquad!

    2. OHS 5x5:
    =95, 115, 115, 135, 135. Stayed light, focused on mechanics. 2-3 sec pause @ bottom.

    3. Skill work/midline work:
    = Emom x 10
    odd- 10 Unbroken T2b
    even- 10 GHDSU

    ReplyDelete
  45. Open
    1. 8rds
    2. 135/155/175/195/205
    Shoulders are smoked

    ReplyDelete
  46. Open
    1. 8 rds + 7 reps
    2. 125/135/145/155/165

    ReplyDelete
  47. Replies
    1. 115, 135, 155, 175, 185. Felt good!

      Delete
  48. Regionals
    1. Skipped. Got enough plyo at baseball catching (like always lol)
    2. OHS 2ORM- attempted 115lbs. Got 16 reps. Everything was fine except for my right wrist? I usually don't wear wrist wraps but maybe I should have. I know I have 115 easy.
    3. This was FUN! Did everything RX'D except for the strict MU's. Fixed my kip! MU's were cake today! The hip extensions really sucked. As did the slow ring rows.
    This was the kind of day I needed.

    ReplyDelete
  49. Mixture of last two days
    Snatch- worked up to 205
    OHS 20 rep- 155
    Strict form WOD-done
    Dynamite Kid-8:47 took it somewhat easy on this to make sure I didn't blow my back up for 14.2
    Solid day

    ReplyDelete
  50. Open Program
    2) 110, 125, 135, 145, 155 - felt easy, no need to push it though.
    1) 7 rds + 9 - didn't have the mindset to go all-out today. Needed a mental recovery from 2nd try at 14.1 yesterday. Felt smooth on this though.

    ReplyDelete
  51. Open
    1)9 rounds
    2)115, 135, 155, 175, 185.

    ReplyDelete
  52. Regionals:
    1.) Done at 30"...I'm going to try to rig this up in another way next time so I can jump a little higher.
    2.) Attempted 205#...started to slip at 10 so I reset my grip and finished another 10 reps. Sloppy setup caused the reset.
    3.) Done, without a clock.

    ReplyDelete
  53. Masters 46
    1.) 10 min AMRAP
    (8 rds +1)
    5 strict pull ups
    10 burpees
    15 Air Squats

    2.) OHS 5x5 50% 1RM then add weight
    Focus on form ( couldn't do an OHS in October been working on shoulder stability and depth) #65,75,95,115,115

    ReplyDelete
  54. Open

    1) 9rnd + 4 (c2b)

    2) 115-145-165-185-205

    ReplyDelete
  55. ohs work to a heavy triple.

    dynamite kid: 7:30 playing with breathing on mu's.

    did all 16 rounds all done. playin catch up on programmin.

    ReplyDelete
  56. Open/Masters 48

    1) 7+2

    2) 80-80-90-90-110

    ReplyDelete
  57. Open
    1) 7 rounds + 3
    2) 95/125/145/165/185
    Happy with how today went.

    ReplyDelete
  58. Had to do the open today, just kinda short on time in the afternoon. Did a 30 min EMOM this morning with some sled pushes, rowing, and rope climbs. Did some heavy hang power cleans after that.

    1. 7+19. Felt good about this, burpees were "fast" (fast for me).
    2. 115, 135, 165, 185, 205. Stopped there. 205 for 5 I think is a PR, but don't remember. Felt like 225 for 5 would have been pretty easy.

    ReplyDelete
  59. Skipped hurdles- just beat up lately

    20RM OHS at 185

    16 rounds done rx - loved it! Nice change of pace not having the clock on

    ReplyDelete
  60. Open
    1. 9 Rds + 7
    2. 115, 125, 135, 145, 155

    ReplyDelete
  61. 5'6"/165/Southeast

    Open WOD: 10 rds + 3 reps
    OH Squat: Worked up in 10# increments to 225# (failed on 5th rep)

    Thanks for the shoutout in tomorrow's pic!

    ReplyDelete
  62. Open
    1. 8+6
    2. 80/100/110/120/130

    ReplyDelete
  63. Open
    WU Squat snatches x2 single reps 95/115/125/135/145/155/165/175 (First time snatching since hyper extension of elbow just over 4 weeks ago)
    1. 10rds +3
    2. 135/155/175/195/135 (checking the stability of elbow)

    ReplyDelete
  64. Open masters
    1. 6+4
    2. 55, 75,75,85,85

    ReplyDelete
  65. Open
    1. 9 + 10
    2. 115-125-135-145-155
    Felt like doing a little extra 30 x HSPU w/20# vest
    Then some rowing intervals

    ReplyDelete
  66. 2014 Regional & Games:

    1. 3x6 @24" and 3x6 @30"

    2. 105#

    3. First 4 Rounds:
    Kipping MU's
    Kipping Deficit HSPU
    Pistols

    Second 4 Rounds:
    Strict C2B
    Kipping HSPU
    Good Mornings 45# (No GHD)

    Third 4 Rounds:
    Strict Pull-Ups
    Strict Ring Dips
    25 Ab Mat Sit-Ups (No GHD)

    Last 4 Rounds:
    Ring Rows (No Pause)
    Strict Push-Ups
    Air Squats

    Sorry for the break down but I did not perform everything at Rx and I didn't wanna just say done. I really need work on my strict movements so today was a much needed day but it sucked!!!

    ReplyDelete
  67. Trying to get as much as I can in with new disruptive work sched.

    1. 8+7 (2 burpees), surprised myself with all pullups unbroken and "fast" #antininjasquad. Burpees to ~6" target.
    2. Underestimated myself. Close(r) grip felt awesome. 115# 135# 155# 175# 205# Def had more.

    ReplyDelete
  68. Regionals Programming
    1. No hurdles but rigged up some 36" boxes for jumps straight down into a bounding jump to the next.
    2. 115# Like several others, didn't really know what to shoot for. Probably should have gone for 135#
    3.Done with a few modifications like kipping MU's

    ReplyDelete
  69. 1. Done didn't measure height but was about 30 if I had to guess. Packed house so hurried and moved on.
    2. Done at 115# definitely had more. 135# next time.
    3. Done. Did a 4" deficit but had to kip them the last round. Everything else done. So excited about getting a of the strict MU

    ReplyDelete
  70. Did some of Noah Ohlsen's work earlier in the day, beforehand..

    For TIme- 40 T2B + 40 Strict Ring Dips at the top of a muscle-up- 4:19 (UB T2B, 15+8+5+4+5+3)
    Work up to a heavy floor press- 235 for 1

    Then hit the met-con after coaching at night: 10+3

    ReplyDelete
  71. 1. 6rds +3.
    2. 53/73/93 (4)/93 (2)/93 (1)
    This was actually really exciting for me bc I did my math wrong and thought I went 53-63-73. Didn't realize was doing 93#...78# was my previous 1rm, so I tried for the 5 the last two sets

    Also cycled a few ttb for the first time. Then got a couple butterfly pu

    ReplyDelete
  72. Open.

    1. 7 rounds + 3 squats. Felt really good on this. probably could have pushed a little faster. had a lot in the tank at the end.

    ReplyDelete
  73. Open
    1) 8rnds + 15
    2) 135/155/185/205/225 #'s

    ReplyDelete