James Mitchell.
2014 REGIONAL & GAMES ATHLETES
1. Squats
EMOMx10: 1 Back Squat, across.
2. "Gwen"
15-12-9 unbroken reps of Clean and Jerk - You choose the weight. Ideally this is across, but adjust if needed. All reps must be touch and go. Rest anywhere except the ground.
3. Burner
4 RFT:
7 Burpees
7 TTB
7 Box Jumps Overs, 24/20" - face the box on every jump.
7 KBS, 53/35
EMOMx10: 1 Back Squat, across.
2. "Gwen"
15-12-9 unbroken reps of Clean and Jerk - You choose the weight. Ideally this is across, but adjust if needed. All reps must be touch and go. Rest anywhere except the ground.
3. Burner
4 RFT:
7 Burpees
7 TTB
7 Box Jumps Overs, 24/20" - face the box on every jump.
7 KBS, 53/35
2014 OPEN ATHLETES
1. Metcon
3 RFT:
10 Power Cleans, 135/95
10 Push Jerks, 135/95
2. Thruster
work up to a 5RM - No racks. No "thrust-a-jerks" - must be a true thruster.
3. Skills
EMOMx7:
7 Box Jumps, 24/20" (games standards) + 7 TTB
3 RFT:
10 Power Cleans, 135/95
10 Push Jerks, 135/95
2. Thruster
work up to a 5RM - No racks. No "thrust-a-jerks" - must be a true thruster.
3. Skills
EMOMx7:
7 Box Jumps, 24/20" (games standards) + 7 TTB
Open:
ReplyDeleteMETCON - 5:16, Holy grips batman!!
5RD Thruster - Havent really attempted multi rep heavy thrusters... here's what i got:
#145 x 5
#155 x 5
#165 x 4, came down for the 5th rep and core just collapsed. Pretty happy with that set though since everything inside me said "No More" after 2 reps... #20mirrors
EMOTM 7 - complete! All unb!!!
So the hash tag was supposed to be #2morereps... auto correct had other things in mind.
Delete#20mirrors #legit
DeleteNice fight Josh!
DeleteThanks guys!
DeleteOpen:
ReplyDelete1. 3:10
2. 90kg-5, 95kg-3
3. Complete
Is this effectively 36 unbroken clean and jerk or can we put it down after 15 then after 12? Or rest say on your back with it after completing a batch?
ReplyDeleteYou may drop the bar after the 15 unbroken reps. Then you may drop the bar again after the set of 12 unbroken reps.
DeleteMasters 47/ Open
ReplyDelete1. 3:39
2. 80kg easy. Don't feel enough energy. Added rice in my post workout meal today.
3. Done rx'd.
1. 5:00 didn't recovery after yesterday WOD
ReplyDelete2. 60x5, 70x5, 80x5, 90x5, 100x4
3.
Epic day. Finally slept a solid night and getting adjusted in Kuwait. Popped into CrossFit 965 and trained with top Asia Athlete Speedy Thompson. (Ben Thompson)
ReplyDeleteOPEN
Time - 2:34 RX
5 Rep Max Thruster
PB at 185lbs
(Bodyweight 170)
EMOM
Done between 24-30 seconds each round.
Nice job Jeremiah - good to see you're back at it and settled. Good luck with 14.2!
DeleteAwesome time! Speedy trained with us in Perth, Western Australia, a few weeks ago - great guy! Top coach!
Delete1. 4'33"
ReplyDelete2. 95-115-135-155-175
3.done
1. Squats
ReplyDeleteEMOMx10: 1 Back Squat @345, this was slightly conservative.
2. "Gwen"
15-12-9 reps- 155 across, could probably go as high as 175 next time, set of 12 was the worst.
3. Burner-4:54
Open work today:
ReplyDelete1) 2:21 rx
2) 225lb (new 5RM)
3) Done. All rounds less than 26 sec
Open
ReplyDelete1. 4:12
2. 85kg
3. done
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ReplyDeleteRegionals.
ReplyDelete1) 360 across. 8# pr from last time. Only 10# off my 1rm squat pr.
2) 143 across. This one was tough. Further highlighting my overhead weakness. Thanks coach for a good week hammering my overhead goat so far.
3) burner: 4.32.
Open
ReplyDelete1. 2:06 Rx
2. 185: missed the 5th rep at 205, pushed it forward
3. Done with 30" box
Another ridiculous Metcon. Very impressive. I think I was just wrapping up my first round at this time! Solid.
DeleteThanks Jon. Congrats on your PR. Good luck on 14.2!
DeleteOpen; Masters
ReplyDelete1. 2:30
2. 185 5RM Thruster
3. Done
Damn Victor! Smoking time as usual! Great job.
DeleteThat's an obscene Metcon - wow. Nice.
DeleteAwesome job Victor! Go get'em on 14.2.
DeleteThanks gents. I am hungry to get top 200.
DeleteI think that we need a FACEBOOK CLOSED GROUP for all us following this blog, I hate posting on here because its a pain on my phone to do and that way we can speak and comment more freely and easier with strategy and WOD ideas and other fun things. Also someone needs to create a custom leader board for the COMP BLOG followers and share the link...has anyone done such a thing?
ReplyDeletethis is one I am aware of - https://games.crossfit.com/lboards/result?id=329638
DeleteTravis, we have a Facebook group, I'll invite u if I can figure out how.
DeleteYea, look up Built By Bergeron Facebook group.
DeleteThis comment has been removed by the author.
ReplyDeleteRegionals
ReplyDelete1.) @305# across (1RM is 335# @ 150#BW)
2.) Gwen done @ 165# (last time I did this WOD I could not finish at 135#, so huge improvement here)
3.) Burner = 3:56
Open/Masters:
ReplyDelete1. 3:35
2. 185 lbs. Built up a little too slow and burned myself out. Look forward to doing this one again.
3. Done
Bring on 14.2.
Nice Michael! Good luck on 14.2!
DeleteYes sir Captain. Let's kill this next one!
DeleteThis comment has been removed by the author.
ReplyDeleteOpen
ReplyDelete1. 6:59
2. 125#
3. Done, the only easy part today.
Open
ReplyDelete1- 3:54
2- 135,145,155,165
3- done Everything felt really good. Did step downs on the box jumps. And focused on throwing my feet down fast on TTB seemed do help a lot.
Jeremy Levo, Open, Europe
ReplyDelete2. 5RM thruster 80 kg (stopped here because of left shoulder pain)
1. Metcon : 3:21 (did PP instead PJ, misread)
3. Done all UB
1. Squats
ReplyDelete275# across; still staying light fearful of lowerback/hip.
2. "Gwen"
Mind/pride told me 155# body told me 135# so compromised at 145#; Round of 12 was biggest suck fest ever! Good weight for me.
3. Burner
4 RFT:
4:39 About 1 min per round and 10 sec transition back to burpees (burpees were to 6in target, gotta get prepared we know they're coming at some point)
OPEN
ReplyDelete1. Metcon: 4:33 Rx
2. 5RM Thruster 145-155-165-175 (PR)
3. EMOM 7 - 7 24" BJ/7 TTB unbroken (felt solid)
... gotta get after it on the Metcons - todays and yesterdays effort were both a little "ho hum" ...
Open
ReplyDelete1. Metcon: 6:48 Rx
2. 5RM Thruster 135 (PR because I don't think I've ever done it before!)
3. EMOM 7 - Done with Step ups to continue to save my ailing Achilles tendon. All unbroken except the last 2 reps - they required a small hanging pause.
Overall, a tough day, but well rounded - I liked it. I'll most likely take tomorrow off again to rest up for Friday. Catch you all then...
Open:
ReplyDeleteMetcon - 4:05 rxd
5rm thruster - 185#
Emom - no time
Caught the sickness bug going around the box and knee is on fire so I clipped this one short.
ReplyDeleteA. 2:16 (unbroken/unbroken, 9+1/unbroken, doubles/triples+1) - energy completely gone for last round
B&C. Shut it down. Rest and recovery time for Friday. Good luck ladies and gents!
Open/ Masters
ReplyDelete1) Metcon; 3:03 Rx. Have a hard time stringing fast push jerks together. I can push press like there's no tomorrow lol!
2) Thruster; 5 rm @ 185#.
3) done.
Nice Steeve! By the way, great job on 14.1! Good luck on 14.2.
DeleteOpen
ReplyDelete1) metcon - 4:56rx
2) thruster 5rm - 170#
3) skipped
Open/Masters (43)
ReplyDelete3 RFT = 4:34
5RM Thruster = 185#
Skills = Done & all BJ were rebounded...which is what I have been working on
Open:
ReplyDeleteMetcon: 3.39 RX
5 Thrusters: Went up to 176 (80 kg). Felt solid. Stopped after that.
EMOM Box Jumps/TTB. Around 20-22 sec per round.
1. 2:14 (first 2rnds unbroken and then the wall...)
ReplyDelete2. 185
3. Done
Le muuurrr
DeleteHappy Bday Pete!!
DeleteMasters
ReplyDelete1. EMOM for 10 min 1 Back Squat 355
2. Gwen skipped
3. Burner 3:53
1. 3:57
ReplyDelete2. 120#
3. 3rnd (7burpees +7WB 20#)2rnd of 6+6
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ReplyDeleteOpen masters
Delete1. 4:42
2. 115#
3. DoneOpen masters
1. 4:42
2. 115#
3. Done
1. 3:13
ReplyDelete2. 205#
3. Done all sub 30 seconds
Regionals:
ReplyDelete1- back squat 315 lbs across
2- gwen 155lbs
3- burner 4:28
OPEN
ReplyDeletemetcon 3:43rx was not all out, took couple of breaks
Thrusters 205#
Emom done UB
1. Backsquats 385 across
ReplyDelete2. Gwen - 185 across
Felt worse than a Metcon, but really happy with it
3. Burner. 5:20
Looking forward to rest day!
BS- 315
ReplyDelete5RM thruster- 200
Partner and I decided to do Grace instead of Gwen or open WOD- 2:11 , 2 sec PR, gotta hit sub 2 soon.
Burner WOD-4:30
Bring on 14.2, OHS and BJ????
Open:
ReplyDelete1. Metcon
= 3:33
2. 5RM Thruster
= 95, 105, 115, 125, 135, 140 (Pretty solid PR for me, Happy about it)
3. Because I did a very similar EMOM yesterday to this, I did some Rowing intervals.
= 5x500m / 90Sec. Rest. (1:41, 1:45, 1:45, 1:43, 1:44)
Regionals:
ReplyDelete1.) 405# across
2.) I did a heavy clean and jerk workout last night with friends so went light for this to focus on speed and efficiency. 95#
3.) Burner: 3:57
Open (Burner instead of EMOM):
ReplyDelete1) Metcon: 2:06 Rx. Dropped it once on last set of cleans.
2) 5 RM thruster: 225#.
3) Burner: 4:16 Rx.
Damn Lee! You crushed those WODs. All the WODs are now officially dead. Great job!
Delete1. 325 Across. Felt good about this, that's 97% lol.
ReplyDelete2. 135 Across for Gwen. Maybe had 155, I know that last time I did this, which was Get Hauuge last year, 135 made me it's bitch. Got it pretty easily today.
3. 5:07.
Open
ReplyDelete1) 3:35
2) 155. Missed 175. Prob have 165
3) Done
Open
ReplyDelete1. 3:25
2. 185#
3. Done
Regionals
ReplyDeleteEMOM- 205
Gwen- 105
Burner- 4:45
Open
ReplyDelete1)metcon-2:38
2)thrusters-worked up to 155#
3)EMOM-done
Didn't push real hard today. Still feeling a little beat up from 14.1
Squat 315x5 325x5
ReplyDeleteBurner 4:49
Did 3rft 10 power clean 10 push jerk 2:44
DeleteEmom 10 squat clean 225
1. 365# across
ReplyDelete2. 165# across
3. burner: 4:03.
1)Metcon-2:32
ReplyDelete2)5RM Thruster 205x4
3)Burner-4:00
Regionals:
ReplyDelete1. Back Squat: 215# across
2. Gwen: 105#
3. Metcon: 4:14
Open Program
ReplyDelete1) 3:08 - no energy today, but at least I pushed through the jerks unbroken.
2) 185 - happy with this. Never gone for a 5 rm on thruster before.
3) Done.
1: Squats: 345 till 7...fail 8...335 for final 3
ReplyDelete2: 155 for 15/12...165 for 9
3: 4:37...all was fast as hell, but space in between implements was the time thing....did target burpees pretty far from KBS/TTB/BJO station
Regionals
ReplyDelete1. Back Squats- 315lbs. Felt good.
2. Gwen- 135lbs. Ouch!
3. Burner- 4:52. I was moving fast all throughout. Just needed to move faster in transition.
This was a nice final workout of adolescents. I finally turn 18 tomorrow!!!!
18?!! Wow man enjoy it.. But I still consider 18 adolescence. You're still a "teen" :) friggin wish I was 18! Nice job on the wod too btw.
DeleteOpen
ReplyDelete1) 3:57 Weight felt super heavy tonight
2) 5RM Thrusters 175#
3) Done
Open
ReplyDelete1. 3:08
2. 5RM Thrusters - worked up to 205, felt good, prob coulda done 10-20 more lbs
3. Done
Did OHS 5RM / 3RM
ReplyDelete5RM- 225
3RM- 245
Burner: 3:48@ 53#
Re did it at 88# KB got 4:54
Open
ReplyDelete1. 3:08
2. 5rm thrusters- 185. Felt good, wasted too much energy working up to it. PR nonetheless.
3. Done.
Open:
ReplyDelete1) 3:23....1 min slower then my Grace time. Not sure if it was the WOD or if because I have a cold.
2) 5 RM Thruster @ 185
3) done.
Open
ReplyDelete1. 4:25
2. 115#, failed 120# on the 5th rep
3. Done
Open
ReplyDelete1. 2:14
2. 215#
3. OTM Done
Open
ReplyDelete1) 3:37 - really happy with this time
2) @ 160#
3) completed
Open
ReplyDelete1. 4:55 83#
2. 88#
3. Done
Open
ReplyDelete1) 2:46 Rx - Felt real good.
2) 175#
3) Done
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ReplyDeleteMixed/matched to focus and test some weaknesses.
ReplyDelete1. Metcon: 3:09
2. 5rm thruster: 185#, no pop today, but PR. I remember getting my ass kicked in a WOD with 185 thrusters back in June so this is nice.
3. Burner: 4:59, burpees to target felt slow and TTB had to be broken last round. Felt good otherwise.
regionals
ReplyDelete1.) 315x 3 sets 345 x 4 sets 365x 3 sets
-have a bad knee messing with numbers
2.) "Gwen"155 lbs
3.) "Burner" - 4:20
Open
ReplyDelete1) 3:27Rx
2) worked up to 155#
3) EMOM done
Open
ReplyDelete1. 2:48-didn't warm up enough, def could of gone faster.
2. 245#
3. Done-All rounds done under 30 sec.
Open/Masters 43
ReplyDelete1. Just did 1 round of 10 pc and push jerks at 135, (50 seconds) as trying to recover and remain 100%
2. 5 rep max of thrusters: 165 (175 for 4)
3. 7 OTM; done
Open
ReplyDeleteMissed yesterday cuz my hamstring was a bit messed up from 14.1 redo on Monday for some reason, so I did a variation of yesterday's metcon first
5 rds :30 break after each rd
5 strict pull ups
10 burpees
15 air squats
Total time - 6:25
Then did today's work
1. Metcon - 3:02
2. 205x5, 225x4 (failed the press on the last rep)
3. Skipped due to my hamstring being a bit sore still, didn't want to jump.
1. 255 across
ReplyDelete2. done UB @115
3. MetCon: 4:36 Rx
2014 Regional & Games:
ReplyDelete1. 315# across.
2. 115# across.
3. 4:41 Rx.
Back still really tender. Cant go overhead yet.
ReplyDelete1. 345 for 5min...back flared up after that
2. N/A
3. 4:01
Regional Programing
ReplyDelete1. 345# for back squats
2. 145# for Gwen. That set of 12 was rough.
3. 4:30 Rx'd. Need to get better at TTB.
Regional/Open
ReplyDelete1. Metcon
3RFT:
10 Cleans
10 Push Jerks
2:45 Rx
2. 5Rm Thrusters- 185# Did 3 Reps at 205#
3. Burner WOD 3:44Rx
5'6"/165/Southeast
ReplyDeleteThruster 5RM: 205# then two attempts at 225# (failed on 4th rep)
Open WOD: 3:37
T2B & BJ EMOM Done - 17-18 secs each round.
Open-
ReplyDeleteWOD- 3:30 Flat
-intentionally paced, 6/3/1 on the cleans, and unbroken on the push-jerks
-really fought to make them push-jerks and not push-press, as I really struggle with good positioning getting back under the bar.
5RM Thruster- 205.. only 2 @225
After yesterday's 40T2B+40 Ring dips w/ Noah, subbed T2B for GHD's w/ a 20lb Medball.. same rep-scheme. Complete.
1. EMOMx10: 1 Back Squat, across @ 225#
ReplyDelete2. "Gwen"
15-12-9 unbroken reps of Clean and Jerk @ 95#
Was absolutely fried from yesterday's workout...
3. Burner
Time: 5:52min
Like I said fried, just went through the motions, didn't push hard
Open
ReplyDelete1. 6:45
2. 135, 3@145
3. Done. All under 35 seconds except for last round.
Open:
ReplyDelete1. 4:09 - felt tired today. pushed through.
2. 185, 205 failed on rep 5. that doubt crept in on the way down.
1. Back squats at 235#.
ReplyDelete2. Gwen @ 115#. the 12's were a reminder I need to add in some extra grip work. The weight was torture on my grip and nothing else
3. "Burner" - 6:50. Burpees definitely my weakness here. First round was right about a minute, the burpees took considerably longer each round. Everything else fast.
Open:
ReplyDelete1. 2:27
2. 205
3. Done
Open
ReplyDelete1) 3:52
2) 185
3) done
Open
ReplyDelete1) 3:52
2) 185
3) done
Masters 46
ReplyDelete3 RFT (4:14) (28 sec slower than my Grace time wanted to tie it or better it)
10 P/C #135
10 P/J #135
2.) 5 RM Thrusters #135
3.)EMOM 7 (done)
7 T2B
7 Box Jumps 24"