Monday, April 28, 2014

Monday 4.28.14

Saturday's track session with the CFNE Team and friends.

2014 REGIONAL & GAMES ATHLETES
Recovery Day



2015 OPEN ATHLETES
1.  "Surfer on Acid"
3 RFT:
400m Run
21 Burpees

2.  Clean and Jerks
Power Clean + 2 Front Squats + Jerk

3.  C2B Progression
EMOMx7:  5 unbroken C2B

58 comments:

  1. The WOD has been posted just 5mn before my workout! Ouf!
    1. 9:01
    2. 105 kg (few weeks without jerk because of shoulder)
    3. Did every :45 instead of 1:00 because I'm efficient with C2B

    ReplyDelete
  2. 1. Metcon 8:50
    2. PClean + 2FSquat + Jerk 120kg
    3. Done

    ReplyDelete
  3. 10:14
    205#
    Did 5 Strict UB C2B.

    ReplyDelete
  4. OPEN
    1. Surfer - 7:47 Rx (39s PR)
    2. Week 2 of 5-3-1 - Press
    3. Power Clean Complex - 185-195-205-215 (missed jerk)
    4. EMOM 7 - done Rx (best butterfly has ever went)

    ReplyDelete
    Replies
    1. Hey Chris, solid time! That is a blistering pace. Was also wondering how you fit in the press work? Was looking to add in some 5-3-1 press work as well.

      Delete
  5. 1) 7:57 - :47 PR from August
    2) 205
    3) Done

    ReplyDelete
  6. Open:
    There was nothing in the morning, so I've done:
    1. Acid surfer - 7:55
    2. Snatch Complex (Snatch Grip DL + SntachPull + Squat Snatch) - Worked up to 90kg
    3. Slow Snatch Deadlift 3x2 - 120kg

    ReplyDelete
  7. Open.
    1) Had to to 20 × 20m shuttles for 400m
    9:28

    2) 120kg no jerk
    3) Done First time practicing c2b butterfly and getting there...

    ReplyDelete
  8. Acid surfer- 8:01

    recovering for both my bicep tendons being inflamed. A week and a half off and rock tape, finally feeling better.

    Anyone have any other recommendations for recovering bicep inflammation?

    ReplyDelete
  9. OPEN

    1. 7:50 - This was one of the my first WODs following the programming last summer and I hit 8:44 then. Happy to see the improvement

    Doing the rest after work.

    ReplyDelete
  10. made up regional wod from sunday. hope it wont disrupt programming this week too much
    a. 315,335, 355 fx2 so put 325 on bar and did 3 reps
    b. 12:01. broke up h snatches 5x5.

    ReplyDelete
  11. 1) 8:31
    2) 235, missed jerk @ 245.
    3) done.

    ReplyDelete
    Replies
    1. Welcome back Steeve! I hope you had a nice vacation.

      Delete
  12. 1. 7:34
    2. Power clean+2front squats+jerk = 225lbs.
    3. EMOM x7: 5 unbroken chest to bar pullups. Done

    ReplyDelete
  13. 1. 8:30 shoe came untied on first run so had to stop and tie it and did 25 burpees on accident
    2. Skipped
    3. Did 10 minutes

    ReplyDelete
  14. Open:

    1. "Rower" on Acid: Sub'd a 500m row for each 400m run: 10:29
    2. Power clean + 2 Front Squats + Jerk: 195#
    3. Skipped due to a self-inflicted Fran tear a few days ago. I was planning to make up tomorrow, but just saw tomorrow's WOD! We'll see what I have left in the tank...

    ReplyDelete
  15. Open:
    1) 10:15
    2) 100kg/225lbs
    3) done, kipping, cant seem to get butterfly down

    ReplyDelete
  16. Regionals (kinda):

    I did Sunday's regionals (kinda) work today:

    1. Back squat, 3x3 across, 325 lbs. Seems like forever since I had any weight on my back.
    2. 16:55. Very scaled. Only did 30 pistols each round and used 115 lbs. on the snatches. Plus, ripped the crap out of my hands on the second round of bar muscle ups so I switched to the rings. I have only done pistols a hand full of times, and I have always had a lot of pain behind my left knee after doing them. Feels better today.

    Have a great day everyone!

    ReplyDelete
    Replies
    1. Nice work man I remember looking at that wod and thinking I'm glad I don't have to do it. Way to push through and work goats

      Delete
  17. The work demon has kept me late so I will take today as enforced recovery!

    ReplyDelete
  18. 1. 7:39
    2. Skipped catalyst before
    3. Did 5 every 30 secs for 7 mins

    ReplyDelete
  19. Masters: No posts... injured (Fack!)

    ReplyDelete
  20. Open:

    1. 7:24 RX
    2. 215# (missed jerk on 225#)
    3. Done

    Loved this mix! Great combo, Coach!

    ReplyDelete
  21. Open/Masters (41)

    1. 8:38
    2. Worked up to 205, was light but felt like crap all day, stomach bug I think so I didn't go heavier.
    3. Done

    Brad

    ReplyDelete
  22. 2) we should work up to our 1 rep max? Or should we use sets like 5 sets 2 reps per set?

    ReplyDelete
  23. Open
    1. Acid surfer: 9:03
    2. Worked up to 125#. Got 135# but missed the jerk twice.
    3. C2B done. Got first five rounds butterfly then had to switch to kipping.

    ReplyDelete
  24. Replies
    1. 2. Clean complex - 245. PR for power clean and push jerk. Tried 265 but failed. Did all push jerks, felt good.

      3. Done, all strict c2b to work strength.

      Delete
  25. 1. 7:51 burpees and running. .. right up my alley
    2. 105#. Cleaned 112# but couldn't get the squats today
    3. 5-3-3-3-3-3-3. Haven't ever strung 5! Woohoo!

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

    ReplyDelete
  27. Open
    1) 7:54 - One second slower than last time.
    2) 235#
    3) Done

    ReplyDelete
  28. open
    1) 7:30
    2) 185#. missed the jerk on 195#
    2) Done

    ReplyDelete
  29. Open/Masters 48

    1. 9:29
    2. 185#. Didn't try more because 185 was a push press. Jerk needs major work.
    3. Done 5 ub emom.

    ReplyDelete
  30. 1. 9:01. 45 second PR. Shoulda pushed harder to get sub 9.

    2. Squatted instead, did some 3 position clean and jerks yesterday.

    3. Done with 7 ctb

    ReplyDelete
  31. Masters 46
    3 RFT: (8:58)
    400m Run
    21 Burpees

    2. Clean and Jerks
    Power Clean + 2 Front Squats + Jerk (205)

    3. C2B Progression
    EMOMx7: 5 unbroken C2B
    Done

    ReplyDelete
  32. Open/Masters 43

    Surfer: 9:40, legs felt really heavy and slow today
    EMOM: changed this up, as I have a local comp this weekend that includes bench press, so I threw that in there (been a long time since I did bench):
    10 x : odd 8 bench at 165, even: 8 C2B UB
    practised DU's

    ReplyDelete
  33. Open
    1. 3rds
    400m row
    21 burpees
    11:54 (all one leg)

    2. 5 unbroken c2b EMOM x7
    Done

    ReplyDelete
  34. Open
    1. 10:33
    2. 120#
    3. First 3 rounds unbroken C2B, then had to break it up and could only do regular PU.

    ReplyDelete
  35. Open
    1) 8:32 - not a particularly good runner so I'll take it. Something I'm working on.
    2) 265
    3) Done strict

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

    ReplyDelete
  37. Open
    1. 8:27- 30 sec PR
    2. 255#, felt good, didn't go up legs are a little spicy from yesterday
    3. done- working my butterfly- had to go on every 30 sec to get class rolling by 5pm

    ReplyDelete
  38. Open
    1- 8:41 (13 sec pr)
    2- 135-185-205-215 missed the jerk! 215 is a new power clean max though. Think I was so happy with that the jerk just fell apart.
    3- done with 7 C2B each round.

    ReplyDelete
  39. Open
    Today was one of those GREAT days!!

    Me
    1. 8:53 (46s PR)
    2. 245-255(failed jerk)
    3. Somehow strung together all 7 sets butterfly. Just clicked today

    Wife
    1. 11:28
    2. 130 (which was her C&J PR)
    3. Complete with a smaller band (red band)

    Josh & Katie

    ReplyDelete
  40. Open
    1. 11:30 RX
    Slow transitions from run to burpees. Awful performance today.
    2. Hit 145#. Failed jerk on 150#.
    3. Got 2 out of 4 c2b OTM. Form was all off today.

    ReplyDelete
  41. Open
    1)10:55
    2) 245#
    3) unbroken averaged 10 sec per set

    ReplyDelete
  42. I was just feeling it today. Only 3 months in to CrossFit already feeling more fit than ever.

    1. 8:15
    2. Hit 210 lbs failed jerk at 220
    3. Got all 7 C2B sets OM although the last one was not clean at all!

    ReplyDelete
  43. 1. 9:47 min legs felt really heavy running did manion on 31:50 from the floor on sat.
    2. 225# (miss jerk @235)
    3. Did MU instead since I don't feel it's one of my best movements. Got to 5th min unbroken, 6 min on time and finish last set on two minutes.

    ReplyDelete
  44. Caught up on Saturday's programming (since we do team workout's on the weekends):
    1. Barbell
    A. 5-4-3-2-1 unbroken Clean and Jerks for time @ 155# (didn't do unbroken, felt so heavy today and didn't time it)
    B. 3x8 unbroken Hang Power Snatch for time @ 95# (didn't time, but went unbroken)

    2. Gymnastics
    Wow, was I ever hurting/slow on this. Embarrassing... oh well, at least I went through the motions... had a pretty off day.

    ReplyDelete
  45. Open:
    1) 9:40
    2) Worked up to 225
    3) Done

    ReplyDelete
  46. Open
    1. 11:04 (pretty slow runs, burpees felt fine)
    2. 175#
    3. Done, butterfly.

    ReplyDelete
  47. Open:
    1. 10:18. Will do this under 9:00 next time- "paced" my burpees at 3.5 seconds per which I didn't need to do.
    2. 275 #'s. Probably could've done 285, ran out of time.
    3. 6/7 sets unbroken

    ReplyDelete
  48. Got a few days behind due to my work schedule, but caught back up to speed now.

    Regionals:

    1) Snatch complex- 135lbs
    2) 3 RM jerk- 185lbs
    3) 1 RM front squat- 240lbs (5lb PR)
    4) c2b pull ups- max unbroken 16 (first time trying this, I have always broken into sets of 8-10) did 3x10 emom afterwards
    5) 15 wall balls into the round of 35 (cleans felt pretty light which is a big confident boost going into naughty girls V2)

    ReplyDelete
  49. Open:
    1. Metcon - 8:27
    2. 225# attempted 245 couldn't stick the clean.

    ReplyDelete
  50. So...I did this:

    1: 7X5 Back Squats 4@285/3@295
    2: 3pos snatch for load: got to 215
    3: Surfer on Acid (row 500M): 9:08
    4: 7min emom: 5 bar muscle ups/10 push ups

    ReplyDelete