Friday, April 18, 2014

Saturday 4.19.14

Austin Malleolo and James Hobart

2014 REGIONAL & GAMES ATHLETES
1.  Track Session
"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

2.  AMRAP 15:
Up Ladder, 1.2.3.4...reps of each
Thrusters, 155/105
L-Pull ups

3.  3RFT:
8 Strict HSPU
8 DB Squat Snatch, 70/50 - (4/side)


2014 MASTERS

"Event 3"
3 RFT:
50 Cal Row
15 HSPU
50 Double Unders


2015 OPEN ATHLETES
"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

39 comments:

  1. Open

    1) Tosh Sprints done on treadmill. Takes longer...
    200's @ 40-50
    400's @ 1:40
    600's @ 2:50

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  2. Open
    Tosh sprints
    36/1:25/2:24
    38/1:35/2:30
    38/1:37/2:31

    total 25:28

    2. did FS 4x4 from yesterday
    @110 kg

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  3. Open
    1. Tosh- 24:44(rest time may have been off)
    2. Event 3- 15:09

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  4. Open
    1. Event 3 (scaled)
    25 cal row
    15 push press 83#
    10 burpees
    20:24

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  5. Regionals:

    1) sprints done - 24ish mins
    2) ladder - 10+2 thruster
    3) metcon - 5:38

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  6. Did the Master's 'Event 3'

    1) 14:23 rx

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  7. Open
    Tosh sprints
    :45/1:43/2:32
    :44/1:40/2:36
    :44/1:46/2:34

    Total time: 27:42

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  8. Masters 46
    2014 Masters WOD (20:03)
    50 cal Row
    15 HSPU
    50 DU

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  9. No tosh sprints today was quite ugly outside
    Did the 15 amrap got threw 10
    Also did the event 3 12:28
    Also hit 205 snatch for a double today previously my 1 rm 225 here I come

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    Replies
    1. Great job Blaine! You have been killing it !

      Delete
  10. Did the 1 RM clean and Event 3 from the Masters Qualifier:

    1. 1 RM clean: 264. PR. DEEEEP squat.
    2. Event 3: 15:28. HSPU killed this one for me. Row was steady (2:03, 2:17, 2:31) and doubles were unbroken.

    I think HQ has done a great job with these WODs. There is really no place to hide.

    Have a Happy Easter everyone that celebrates and an enjoyable spring weekend to the rest.

    ReplyDelete
    Replies
    1. Nice PR on the clean MJ, strong!!! I agree on the these WOD's. These are some tough WOD's for sure.

      Happy Easter to you and yours!

      Delete
    2. That's huge!! Good work Michael.

      Delete
  11. Regional:

    1. Track Session - Will have to try fit it in tomorrow.

    2. AMRAP 15 - 10Rds (This is a massive dislike of mine, so decided to do all thrusters unbroken to make me just bite down and get through it for future confidence, got up to the 9's unbroken, def got some good confidence from it)

    3. 3RFT - 8min or so (This was a new exercise for me, catching at the bottom was difficult until the last round where something clicked, strict HSPU's are still a massive limiter in my game)

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  12. Open/Masters (41)

    Did a 5RM bench press today - finished at 240 which was a big PR for me. Happy with that one.

    Tosh Sprints - 21:15 - My calves are completely tore up right now. I can feel the soreness already when I stand up from sitting, and I just finished the WOD 30 mins ago. I guess I need more running, because my legs got crushed from this. Looks like a lot of rolling and recovery tonight and tomorrow for me.

    Happy Easter everyone!

    Brad

    ReplyDelete
  13. Did part if the regionals work today. Wusses out of the sprints because it's cold and rainy here today. Plus I'm pretty good at running so decided to work on some weaknesses.

    15min amrap: finished the 10's

    3rft: 7.24. Used a 35#kb for snatches. Boy am I bad at those.

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  14. Regionals:
    Tosh Sprints: done in the rain
    :43/1:29/2:28
    :42/1:30/2:24
    :43/1:30/2:26

    AMRAP 15:
    Finish the 9's
    -Right into...
    3 Rounds
    4:55

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  15. Open/Masters

    Hey guys! Done with the qualifiers. Have no excuse. Physically and mentally ready for a break. On vaca for a week. Happy Easter everyone!

    ReplyDelete
    Replies
    1. Steeve, congratulations on your great Open season! Enjoy your vacation. Hope to see you back here next week!

      Delete
    2. Your hard work definitely has paid off Steeve, congrats! Enjoy your well deserved break, Happy Easter!

      Delete
  16. Regionals:
    1. Tosh Sprints
    200s ~ 45s
    400s ~ 1:40
    600s ~ 2:40
    Slowly overcoming my turtle ways...

    2. 7 full rounds - First time with L pull ups, definitely limiting factor

    3. 12:00 - got my first strict HSPU last week.. Decided to give it a go as rx. Got through it all with no fails! Single arm OH mobility is lacking and the db snatches exacerbated that. Will be working on it for sure.

    ReplyDelete
  17. Regionals:

    1. 23:24 (Treadmill)

    2. 10 Rounds + 11 Thrusters + 2 L Pull Ups

    3. 5:10 (mobility a big issue here)

    ReplyDelete
  18. Open
    Didn't do "Tosh", did Master's event 3 - 26:03. HSPUs killed me.

    ReplyDelete
  19. Open
    36/1:32/2:25
    38/1:33/2:28
    41/1:36/2:30

    Total time w/ rest: 25:35

    ReplyDelete
  20. Open

    0:42/1:29/2:29
    0:45/1:38/2:38
    0:49/1:47/2:37

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  21. Regionals
    1. :37/1:23/ 2:16
    :41/1:33/ 2:24
    :41/1:33/ 2:22

    2. 9+10 I tweaked my shoulder during Opens and could really feel it on those L-Pull ups

    3. 8:something

    Happy Easter everyone!

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  22. Regionals

    1) DNF
    2) 9+13
    3) 4:00 rx

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  23. Regional programming
    1. 23:55
    2. 9+3
    3. 4:00

    ReplyDelete
  24. Regionals-

    Again, was in NYC to MC on Saturday at "Flex in the City." Wasn't able to train yesterday- was freaking beat afterwards, but an awesome event.

    This morning, I was home in PA, so went to my old high school's track to hit at least hte Tosh Sprints. Hoping later tonight I can get into an LA Fitness and hit the other 2 WOD's.

    Tosh Sprints- Total time- 22:42
    all from memory, so might be off- 200's- :29/:32/:34, 400's- 1:19/1:25/1:32, 600's- 1:59/2:13/2:09

    ReplyDelete
  25. Open
    Me
    1) (33s/1:20/2:15) - 8:15 w/rest
    (35s/1:26/2:26) - 8:48 w/rest
    (35s/1:26/2:26) - 6:29 clock stopped once crossed 600m
    Total = 23:30

    Wife
    1) 9:35
    9:45
    8:30 clock stopped once crossed 600m
    Total = 27:50

    Josh & Katie

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  26. Regionals

    1.) Tosh
    Splits: :31, 1:12, 1:54...:31, 1:16, 1:59...:33, 1:20, 2:07
    Total Time: 20:30Rx

    2.) 12 + 9 ThrustersRx

    3.) 3:23Rx...left arm was much more difficult than right...keeping note of that.

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  27. Regionals-
    1) tosh 23:16
    2) finished round of 10 + 2 thrusters.
    3) will complete tomorrow. Tweaked/pinched a nerve just inside my shoulder blade and figured I'd better back off for the day

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  28. 1. Track Session
    "Tosh Sprints"
    3 Rounds for time of:
    200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.
    Did at home (:42,:38,:38, 1:19,1:17,1:19, 2:05,2:07,2:15) 600m was a 400m and 200m TOTAL 22:29

    2. AMRAP 15:
    Up Ladder, 1.2.3.4...reps of each
    Thrusters, 155/105
    L-Pull ups
    9rds +8 (paced too much)

    3. 3RFT:
    8 Strict HSPU
    8 DB Squat Snatch, 70/50 - (4/side)
    3:38 *can't do squat snatch so did 35kb pistols 8 reps alternating.

    ReplyDelete
  29. Open:
    1. Tosh Sprints- Did this on a treadmill
    37.5/37.5/37.5 (12 MPH)
    1:15/1:22/1:25 (12,11 10.5 MPH)
    2:08/2:15/2:15 (10.5, 10, 10 MPH)

    ReplyDelete
  30. Open
    1. Done. Messed up my watch so i don't have an accurate time.

    Masters event 3
    17:17 scaled to 5 hspu

    ReplyDelete
  31. Regionals
    1. Couldn't make it out to the track so I did it in front of the box and had to do a lot of stop and goes. Averaged 42/1:25/2:30 on my times. I really got to get to a track and see what my times would be non stop.

    Got together with Dylan for the second and third part. The kids a beast, always pushing me in these wods.

    2. 10 rounds + 9 thrusters

    3. 2:54. the snatches weren't bad, broke on my last set of hspu. Fatigued got me on this one.

    ReplyDelete
  32. 1. Track Session

    Done in approx 26 minutes total time

    2. AMRAP 15 - Ladder

    = 9 rounds + 4 Thrusters

    3.
    4:51

    ReplyDelete
  33. Master qualifier 44
    Clock shut off in 3rd round but
    Round 1 4:00 UB.
    Round 2 4:45
    Was on rower for 3rd round and was a couple of pulls in at 9:04 so I'd say around 14 min+-.

    ReplyDelete