Tuesday, March 4, 2014

Wednesday 3.5.14

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


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

112 comments:

  1. Open:
    METCON - 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!!!

    ReplyDelete
    Replies
    1. So the hash tag was supposed to be #2morereps... auto correct had other things in mind.

      Delete
  2. Open:
    1. 3:10
    2. 90kg-5, 95kg-3
    3. Complete

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  3. 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?

    ReplyDelete
    Replies
    1. You may drop the bar after the 15 unbroken reps. Then you may drop the bar again after the set of 12 unbroken reps.

      Delete
  4. Masters 47/ Open
    1. 3:39
    2. 80kg easy. Don't feel enough energy. Added rice in my post workout meal today.
    3. Done rx'd.

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  5. 1. 5:00 didn't recovery after yesterday WOD
    2. 60x5, 70x5, 80x5, 90x5, 100x4
    3.

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  6. 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)

    OPEN
    Time - 2:34 RX

    5 Rep Max Thruster
    PB at 185lbs
    (Bodyweight 170)

    EMOM
    Done between 24-30 seconds each round.

    ReplyDelete
    Replies
    1. Nice job Jeremiah - good to see you're back at it and settled. Good luck with 14.2!

      Delete
    2. Awesome time! Speedy trained with us in Perth, Western Australia, a few weeks ago - great guy! Top coach!

      Delete
  7. 1. 4'33"
    2. 95-115-135-155-175
    3.done

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  8. 1. Squats
    EMOMx10: 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

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  9. Open work today:

    1) 2:21 rx

    2) 225lb (new 5RM)

    3) Done. All rounds less than 26 sec

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  11. Regionals.

    1) 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.

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  12. Open
    1. 2:06 Rx
    2. 185: missed the 5th rep at 205, pushed it forward
    3. Done with 30" box

    ReplyDelete
    Replies
    1. Another ridiculous Metcon. Very impressive. I think I was just wrapping up my first round at this time! Solid.

      Delete
    2. Thanks Jon. Congrats on your PR. Good luck on 14.2!

      Delete
  13. Open; Masters
    1. 2:30
    2. 185 5RM Thruster
    3. Done

    ReplyDelete
    Replies
    1. Damn Victor! Smoking time as usual! Great job.

      Delete
    2. That's an obscene Metcon - wow. Nice.

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    3. Awesome job Victor! Go get'em on 14.2.

      Delete
    4. Thanks gents. I am hungry to get top 200.

      Delete
  14. I 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?

    ReplyDelete
    Replies
    1. this is one I am aware of - https://games.crossfit.com/lboards/result?id=329638

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    2. Travis, we have a Facebook group, I'll invite u if I can figure out how.

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    3. Yea, look up Built By Bergeron Facebook group.

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

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  16. Regionals
    1.) @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

    ReplyDelete
  17. Open/Masters:

    1. 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.

    ReplyDelete
    Replies
    1. Nice Michael! Good luck on 14.2!

      Delete
    2. Yes sir Captain. Let's kill this next one!

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

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  19. Open
    1. 6:59
    2. 125#
    3. Done, the only easy part today.

    ReplyDelete
  20. Open
    1- 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.

    ReplyDelete
  21. Jeremy Levo, Open, Europe
    2. 5RM thruster 80 kg (stopped here because of left shoulder pain)
    1. Metcon : 3:21 (did PP instead PJ, misread)
    3. Done all UB

    ReplyDelete
  22. 1. Squats
    275# 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)

    ReplyDelete
  23. OPEN
    1. 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" ...

    ReplyDelete
  24. Open
    1. 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...

    ReplyDelete
  25. Open:
    Metcon - 4:05 rxd
    5rm thruster - 185#
    Emom - no time

    ReplyDelete
  26. Caught the sickness bug going around the box and knee is on fire so I clipped this one short.
    A. 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!

    ReplyDelete
  27. Open/ Masters

    1) 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.

    ReplyDelete
    Replies
    1. Nice Steeve! By the way, great job on 14.1! Good luck on 14.2.

      Delete
  28. Open
    1) metcon - 4:56rx
    2) thruster 5rm - 170#
    3) skipped

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  29. Open/Masters (43)
    3 RFT = 4:34
    5RM Thruster = 185#
    Skills = Done & all BJ were rebounded...which is what I have been working on

    ReplyDelete
  30. Open:

    Metcon: 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.

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  31. 1. 2:14 (first 2rnds unbroken and then the wall...)
    2. 185
    3. Done

    ReplyDelete
  32. Masters

    1. EMOM for 10 min 1 Back Squat 355
    2. Gwen skipped
    3. Burner 3:53

    ReplyDelete
  33. 1. 3:57
    2. 120#
    3. 3rnd (7burpees +7WB 20#)2rnd of 6+6

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

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    Replies
    1. Open masters
      1. 4:42
      2. 115#
      3. DoneOpen masters
      1. 4:42
      2. 115#
      3. Done

      Delete
  35. 1. 3:13
    2. 205#
    3. Done all sub 30 seconds

    ReplyDelete
  36. Regionals:
    1- back squat 315 lbs across
    2- gwen 155lbs
    3- burner 4:28

    ReplyDelete
  37. OPEN
    metcon 3:43rx was not all out, took couple of breaks
    Thrusters 205#
    Emom done UB

    ReplyDelete
  38. 1. Backsquats 385 across

    2. Gwen - 185 across
    Felt worse than a Metcon, but really happy with it

    3. Burner. 5:20

    Looking forward to rest day!

    ReplyDelete
  39. BS- 315
    5RM 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????

    ReplyDelete
  40. Open:

    1. 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)

    ReplyDelete
  41. Regionals:
    1.) 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

    ReplyDelete
  42. Open (Burner instead of EMOM):
    1) Metcon: 2:06 Rx. Dropped it once on last set of cleans.
    2) 5 RM thruster: 225#.
    3) Burner: 4:16 Rx.



    ReplyDelete
    Replies
    1. Damn Lee! You crushed those WODs. All the WODs are now officially dead. Great job!

      Delete
  43. 1. 325 Across. Felt good about this, that's 97% lol.

    2. 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.

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  44. Open

    1) 3:35
    2) 155. Missed 175. Prob have 165
    3) Done

    ReplyDelete
  45. Regionals

    EMOM- 205
    Gwen- 105
    Burner- 4:45

    ReplyDelete
  46. Open
    1)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

    ReplyDelete
  47. Replies
    1. Did 3rft 10 power clean 10 push jerk 2:44
      Emom 10 squat clean 225

      Delete
  48. 1. 365# across
    2. 165# across
    3. burner: 4:03.

    ReplyDelete
  49. 1)Metcon-2:32
    2)5RM Thruster 205x4
    3)Burner-4:00

    ReplyDelete
  50. Regionals:

    1. Back Squat: 215# across
    2. Gwen: 105#
    3. Metcon: 4:14

    ReplyDelete
  51. Open Program
    1) 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.

    ReplyDelete
  52. 1: Squats: 345 till 7...fail 8...335 for final 3
    2: 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

    ReplyDelete
  53. Regionals
    1. 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!!!!

    ReplyDelete
    Replies
    1. 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.

      Delete
  54. Open
    1) 3:57 Weight felt super heavy tonight
    2) 5RM Thrusters 175#
    3) Done

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  55. Open
    1. 3:08
    2. 5RM Thrusters - worked up to 205, felt good, prob coulda done 10-20 more lbs
    3. Done

    ReplyDelete
  56. Did OHS 5RM / 3RM
    5RM- 225
    3RM- 245

    Burner: 3:48@ 53#
    Re did it at 88# KB got 4:54

    ReplyDelete
  57. Open
    1. 3:08
    2. 5rm thrusters- 185. Felt good, wasted too much energy working up to it. PR nonetheless.
    3. Done.

    ReplyDelete
  58. Open:

    1) 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.

    ReplyDelete
  59. Open
    1. 4:25
    2. 115#, failed 120# on the 5th rep
    3. Done

    ReplyDelete
  60. Open
    1. 2:14
    2. 215#
    3. OTM Done

    ReplyDelete
  61. Open
    1) 3:37 - really happy with this time
    2) @ 160#
    3) completed

    ReplyDelete
  62. Open
    1. 4:55 83#
    2. 88#
    3. Done

    ReplyDelete
  63. Open
    1) 2:46 Rx - Felt real good.
    2) 175#
    3) Done

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

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  65. Mixed/matched to focus and test some weaknesses.

    1. 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.

    ReplyDelete
  66. regionals
    1.) 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

    ReplyDelete
  67. Open
    1) 3:27Rx
    2) worked up to 155#
    3) EMOM done

    ReplyDelete
  68. Open
    1. 2:48-didn't warm up enough, def could of gone faster.
    2. 245#
    3. Done-All rounds done under 30 sec.

    ReplyDelete
  69. Open/Masters 43

    1. 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

    ReplyDelete
  70. Open

    Missed 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.

    ReplyDelete
  71. 1. 255 across
    2. done UB @115
    3. MetCon: 4:36 Rx

    ReplyDelete
  72. 2014 Regional & Games:

    1. 315# across.

    2. 115# across.

    3. 4:41 Rx.

    ReplyDelete
  73. Back still really tender. Cant go overhead yet.

    1. 345 for 5min...back flared up after that
    2. N/A
    3. 4:01

    ReplyDelete
  74. Regional Programing
    1. 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.

    ReplyDelete
  75. Regional/Open

    1. Metcon
    3RFT:
    10 Cleans
    10 Push Jerks
    2:45 Rx

    2. 5Rm Thrusters- 185# Did 3 Reps at 205#

    3. Burner WOD 3:44Rx

    ReplyDelete
  76. 5'6"/165/Southeast

    Thruster 5RM: 205# then two attempts at 225# (failed on 4th rep)
    Open WOD: 3:37
    T2B & BJ EMOM Done - 17-18 secs each round.

    ReplyDelete
  77. Open-
    WOD- 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.

    ReplyDelete
  78. 1. EMOMx10: 1 Back Squat, across @ 225#

    2. "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

    ReplyDelete
  79. Open
    1. 6:45
    2. 135, 3@145
    3. Done. All under 35 seconds except for last round.

    ReplyDelete
  80. Open:

    1. 4:09 - felt tired today. pushed through.

    2. 185, 205 failed on rep 5. that doubt crept in on the way down.

    ReplyDelete
  81. 1. Back squats at 235#.
    2. 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.

    ReplyDelete
  82. Masters 46
    3 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"

    ReplyDelete