2014 REGIONAL & GAMES ATHLETES
1. Track Session
6x400m, on the 3 minute - attempt to hold the same pace for all six sets.
2. 5 RFT:
20 Burpees
30 KBS, 70/53
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.
3. Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)
Get outside the gym today. This entire session is meant to be done outside at a track - Just bring a kettlebell with you.
2014 MASTERS & 2015 OPEN ATHLETES
1 minute Box Jumps, 20"
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest
6x400m, on the 3 minute - attempt to hold the same pace for all six sets.
2. 5 RFT:
20 Burpees
30 KBS, 70/53
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.
3. Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)
Get outside the gym today. This entire session is meant to be done outside at a track - Just bring a kettlebell with you.
2014 MASTERS & 2015 OPEN ATHLETES
"Fight Gone Bad"
3 Rounds for max reps of:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
3 Rounds for max reps of:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest
No training today.
ReplyDeleteBody needs rest
6x400/ 1:26,1:24,1:23,1:26,1:24,1:26
ReplyDeleteMy 400's arnt on a track there at the gym and it's all hills.
R1-5:19
R2-5:23
R3-5:27
R4-5:46
R5-6:?? Finished and lost track of things but all in all really hard to grind to get through today still no push, did ghdsu instead of sit-ups.
Amrap
8rounds + 3
Hi all.
ReplyDeleteFGB - 373 reps (13 reps PR)
Nice PR Stas!
DeleteRegional:
ReplyDelete1. Track Session - 1:21; 1:16; 1:13; 1:13; 1:11; 1:09 (Should have gone harder)
2. 5RFT - 4:57; 5:50; 6:00; 6:15; 6:10 Total - 41:12 (This broke me down! Shoulders need more capacity, KB's killed me, everything else all unbroken)
3. Skills - 9Rd's
Open:
ReplyDeleteFGB - 282 (+28 rep PR)
Got outside today with the Apex crew. Did some of regionals
ReplyDelete1) 1:14/1:13/1:13/1:13/1:18/1:13
2) 33:16 - I only had time for 4 rounds and only did 25 KBS @ 70#. On the up side, it's the first time I've done 100 KBS @ 70#
Hey guys, please help. What is ARMAP?
ReplyDeleteThanks
AMRAP; As Many Repetitions As Possible
DeleteThanks but the description reads ARMAP ? Typo?
DeleteOpen/Masters
ReplyDelete"FGB" 389 PR. This past week I feel like pure sh&$t doing the wods. Hit several PR's this week. But don't feel good at all doing the wods. One more week then a week off.
Keep up the good work everyone. Been missing Michael Johnson the last few days. Hope all is well Michael.
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DeleteRest/Recovery is needed once in a while...Know what your body is telling you! But with those PR's and reps you are putting up...You are not overtraining...YET ;-)
DeleteKeep up the great work!
I too miss MJ on the blog...HUGE postive attitude that keeps me motivated!
After seeing some of the impressive times/scores this week, and now you say you haven't been feeling good that whole time?....damn, I don't want to see what you do when you are feeling good! Way to push Steeve even though you haven't felt well. I think you are due some well deserved rest/recovery. Congrats on another PR too!
DeleteRegionals
ReplyDelete1. Ran about 1:30 - 1:34 each round of 400.Need to work on my running a lot.
2. 40:25 Rx
3. Unfortunately didn't have time to do the skill work today.
Great day of Training :)
Regionals
ReplyDelete1. Done. Didn't track my time
2. 40:14 35# kbs
Didn't have time for #3. Felt great to be outside
Regionals
ReplyDelete1. 400m: 1:15-1:18-1:16-1:19-1:19-1:28
2. Skipped this- calfs and hammies cramped on last 400. Did some mobility and then did the emom
3.EMOM- 5 rounds- only counted the rounds that the handstand walk was unbroken.
Open
ReplyDelete393 (23 rep PR)...overall work capacity still a weakness, so really happy to see the needle moving the right way.
Nice PR!!! Next time you break 400! That is big work capacity if you ask me. Keep pushing it.
DeleteLooks pretty damn strong to me Mike, congrats on the PR!
DeleteFight gone bad 357 not my best showing was pretty beat up after catalyst today.
ReplyDeleteOn a positive note hit 225 for 3rm tng c&j
1. 6x400m: 1:24 (whoops) 1:16 1:13 1:17 1:17 1:17
ReplyDelete2. 5rft: 39:36 total. 5:24 5:08 5:28 5:44 5:52
3. Worked on handstand holds
FGB ~ 313 Reps (Rnd #1-121 / Rnd #2-99 / Rnd #3-93)
ReplyDeleteMore of a drop off on the rounds than I wanted, but was still a PR by 1 Rep.
I was hoping for 25's on first round...2-'s on second and 20's on 3rd...
MY work cap needs to grow!
I did use a 30# Wall Ball! Michael Johnson's suggestion of never going back to a 20# ball unless in competition will be ONE thing I do the entire "off-season".
Nice job everyone! Keep up the great work. It is motivating! MJ hope everything is ok and you are just taking a week off!
Another PR, way to get after it Tony! Congrats again!
DeleteRegionals:
ReplyDelete1) 400m - 80.7s avg
2) metcon - 39:31
3) hs walks - finished 6 rnds in 7:30 before I had to go.
FGB - 351. 20 Rep PR. Pretty amped.
ReplyDeleteI have PRed my squat clean, Jackie, Diane, Sq. Clean Elizabeth, and FGB this week. Good to see progress.
DeleteHell yeah man congrats
DeleteOpen/Masters (41)
ReplyDeleteDid a partner FGB with my fellow Comp Wod'er Manny Vidal.
We cycled every 30 secs on the movements, except on the row, I stayed on the whole minute of the first and third rounds, Manny rowed the whole minute of second round.
We finished with 623 reps. Wasn't sure how this would go as a partner WOD, but we liked it. Was able to go higher intensity for 30 sec on, then get a 30 sec rest. Just wanted to mix things up a bit, turned out to be a great workout.
Brad
Noticed MJ missing as well, his scores/times are always one that I look for, hope all is well buddy.
Delete1. kept a 1:30 pace for for all the runs. decent for me im very bad at running
ReplyDelete2.48:10 was a very tough one thats for sure, that 70# was a bitch. but got through it. didn't have time for the skill work. great day felt nice in the sun.
Regionals:
ReplyDelete1.) 1:07, 1:07, 1:07, 1:09, 1:10, 1:10
2.) I was gassed when I jumped into this after the runs!
Total Time= 35:35
Splits= 4:03, 4:28, 4:45, 5:22, 5:00
FGB - 320 reps. First time doing it with actual rows. Switching to morning wods on the weekends is not easy for me but is good to keep it fresh. Great job y'all!
ReplyDeleteTrack still covered in snow...
ReplyDeleteWod 39:29 and amrap done rx
Last round in 4:38. Happy with that
DeleteAll performed outside at the local track
ReplyDeleteA. 400m runs
1. 1:17
2. 1:20
3. 1:27
4. 1:30
5. 1:32
6. 1:31
Wasn't as consistent as I wanted, however two good take aways - I've been working on my form and that felt a lot better and my recovery was quick. Not the best but 1% better
B. 5rft total time: 40:15
1. 4:47
2. 5:31
3. 5:40
4. 5:33
5. 5:44
Harder than I thought it'd be.
C. 10 min AMRAP
1 full round
Had many failed attempts would make it half or 3/4 way and fall out of hs. Normally two strengths, did this on the grass on a baseball field dodging rabbit shit....constantly varied.
All in all, was great to get outside, Away from the gym, get some color it was beautiful out. Great job to everyone on their hard work (& PR's)
Open:
ReplyDeleteFGB. 361. It was fun.
Open
ReplyDeleteMe
FGB: 392 reps (157-123-112) 18 rep PR
Wife
FGB: 256 reps (91-81-84) first time
Josh & Katie
Regional
ReplyDelete1-between 1:15 and 1:25 each round
2-did three rounds as a partner WOD in around 27 min
3-6 rounds, some HS walks were broken into 2 or 3 attemps, not good enough yet to go unbroken every time.
Running : 1:30 - 1:35
ReplyDelete5RFT :Total with rests 39:40
FGB : New Pr 365 reps
A. 400m runs: 1:15-1:15--1:16--1:17--1:20--1:13
ReplyDeleteB. 5 RFT: 34:09: 4:24--4:24--4:32--4:25--4:24
C. Skill: worked on handstand walks
Some great numbers posted today. I shall be joining you all again tomorrow.
ReplyDeleteStay huge, Comp WODers.
Been trying to follow along--modified--since November when I suffered a distal bicep tear. Been back at my gym squating and doing good mornings with the safety squat yoke bar for about the past 5 weeks.
ReplyDeleteAM
6 x 5 weighted glut bridges (365, 365, 365, 385, 405, 405), 10 goblet squats (88# KB), 20 swings (88# KB)
8 min AMRAMP, 5/5 DB thrusters (35#), waiters carry 30m each arm (think 10-12 rounds)
PM--Fight Gone Bad (modified)
WB (20# to 10' target): 30, 30, 30
KBS (55#): 45, 45, 45
BJ (20" step ups): 30, 30, 29
PP (55# KB, R/L): 20/10, 20/10, 20/10 (did 10 per round on my L arm that was surgically repaired)
Row: 30cal, 30cal, 30cal
1 minute rest after each round
Total: 494 reps
BP
Open
ReplyDelete335 rep
First time I do this wod
Regional:
ReplyDelete1. held between 1:40-1:43
2. 39 or 49:00 something (didn't record our finish team well)
Great day to hit the track
ReplyDeleteRegional
1. 1:21/1:25/1:25/1:29/1:25:1:23
2. Total Time- 39:06
Didn't have time for #3- Celebrated 6 year Anniversary at CF Apex today!
OPEN
ReplyDeleteFGB - 293
FGB 324 reps
ReplyDeleteHad to sub calorie run on treadmill instead of row.
ReplyDeleteWall Balls- 30/30/30
Sumo DL Hi-Pull- 30/30/30
Box Step Ups- 25/25/23
Push Press- 30/30/30
Calorie Run- 20/20/22
405 reps.
Open
ReplyDeleteFGB - 370 Off my PR by two reps! 😖
Regionals:
ReplyDelete1. 1:27, 1:31, 1:27, 1:31, 1:26
2. Metcon: 27:17 (read this wrong and did this with no rest... Yep, it sucked)
3. AMRAP: 12 rounds plus one walk and 4 pistols
4. Bonus* 1 rep max back squat: 435
A. 1:21 1:21 1:22 1:24 1:29 1:29
ReplyDeleteB. 43:00 ekk too slow!
C. 4rds + 2yds
Got it all in. Was awesome getting outside the gym today.
ReplyDeleteNot sure of all the times
But runs were consistent and everything else felt good, though handstand walks seemed a lot harder on grass. Lol, great day though
Open
ReplyDeleteFGB - 300.
1. 1:14, 1:14, 1:13, 1:13, 1:13, 1:13
ReplyDelete2. 4:03, 4:05, 4:30, 4:42, 4:49. 34:09 Total. Really wanted to keep 70 in my hands for 30 each time, but couldn't muster the heart. I subbed push-ups for burpees to save my wrist. Fun little wod.
Great consistency on your runs mike
DeleteThanks. I was pretty excited because I remember doing 8x400 on the 3 minutes a few months ago and they were 1:14-1:19.
DeleteRegional programming
ReplyDeleteVisited some friends from a different box, so modified a few things slightly today.
1. Did intervals with prowlers and sled pulls. Don't have these at CFSI so wanted to get comfortable with them in case they pop in here in a few weeks.
2. 34:57
3. Unable to do that distance for hs walks. So instead did 10 min of max hs distance then straight into a 3 min amrap of pistols - 90 yds and 52 pistols
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ReplyDeleteRegional
ReplyDelete1. 1:11, 1:14, 1:14, 1:18, 1:16, 1:14
2. Did WOD at my box.
4RFT:
7 HSPU (deficit 45 lb plate)
21 RKB swings 2pood
30 Butterfly sit-ups.
6:27
3. 12 full founds. That's the ex-gymnast in me. I did this immediately following the above WOD. (3 min break) I used a 1pd KB with the pistols for 2 rounds before I figured out that might be a little much. So, I did the other 10 rounds without.
Hey Everyone, I'm new to posting. I've been doing workouts from this site over the last two weeks. I'm from Central East Region in Michigan. I'm new to CrossFit. I look forward to growing as a competitor and CrossFit has changed my life. I haven't worked out in years when I started training this past July 2013.
Ben, thank you so much for caring about this sport and giving us the opportunity to stay fit, stay challenged, and most importantly to stay connected to a group who enjoys the ever-changing world with this community here.
I look forward to supporting all of you and seeing everyones growth.
Paul
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ReplyDeleteOpen
ReplyDeleteFGB-286
REGIONALS
ReplyDelete1) 1:29/1:23/1:26/1:26/1:29/1:28
Decided to call it a day after trying the MetCon. Shoulder doesn't feel right and needs rest. Calling it off until tuesday. I'll be ready for Regionals!
Completed on a chilly track at 7am - it was cold until the sun came out! :)
ReplyDeleteRuns around 1:40ish
Metcon completed - don't know time. But it was "fun"!
Open/Masters
ReplyDelete6 x 400m: all consistent at around 1:38
was pretty beat up, so just did 3 RFT of the burped/KBS/sit-tps/squats: couldn't remember time, around 4:30-5 min a round
Open
ReplyDeleteFGB: 324 reps (enormous PR - felt great!)
1. Track Session
ReplyDelete6x400m, on the 3 minute - attempt to hold the same pace for all six sets.
Skipped because of time.
2. 5 RFT:
20 Burpees
30 KBS, 70/53
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.
(3:55, 4:00, 4:33, 4:25, 4:44) Rd 1,3,5 used 70kb, 2,4 53kb shared with someone else. Rested approx 3-3:30min between each rd because of going with a group.
3. Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)
Accidentally did 10m HS Walk which was 36' Alternated feet on pistols.
Hit 10rds flat!"
Did regionals second wod, scaled due to injury
ReplyDelete20 single leg burpees
30 push ups
40 sit ups
25 pistols to box
42:34
Regionals-
ReplyDeleteA day behind after having to take yesterday off- MC'ing a whole day's event alone really beats you up! Overall though, an awesome time out in St. Cloud Minnesota with great people. Got into the gym today to make-up for what was missed. Planning on hitting Sunday's work tomorrow.
1.) 6x400m Sprints- 1:16/1:18/1:22/1:19/1:20/1:18
-about 50 degrees less than what I'm used to, and a turn-around made these less than easy!
2.) 5 Rounds w/ strict 3min rest- 37:32 overall
Splits: 4:47/5:09/5:04/5:32/5:00 - too many breaks on the dang KB swings.
About 4 hours later in the hotel pool area…
3.) 8 full rounds. Didn't alternate legs..5R first, then 5L. Broke twice and had to restart on my round of 7, from then on I was golden.
Open Masters 44
ReplyDeleteFGB 288 (18 reps off best)
WB-80
SDHP-58
BJ-46
PP-65
Row-39
Got to fix my slow box jumps a d transition times were bad. Trying to write down reps after every set.
Went to the track with the team on Saturday:
ReplyDelete1. Track Session
6x400m, I think I was around 1:49min per round, held pretty consistent, was increasing about 1 sec per round towards the end. I hate running with a passion.
2. 3 RFT (made this into a team workout, tripled the reps and we were focused on testing rep schemes and transitions):
60 Burpees (10 per person seemed to work the best)
90 KBS, 70/53 (10 per person was the best)
120 Sit ups (15/person)
150 Squats (this one kind of depends on the speed of the person squatting, faster the squatter = more reps taken)
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ReplyDelete