Friday, April 25, 2014

Saturday 4.26.14

Meg Fox.
2014 REGIONAL & GAMES ATHLETES
1.  Track Session
300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
The 300 shuttle is 6 x 25 yards out and back.  

Take the average of the two times.  
Elite times:
Men: :56
Women:  1:02

2.  Barbell
A.  5-4-3-2-1 unbroken Clean and Jerks for time, 225/155
B.  3x8 unbroken Hang Power Snatch for time, 135/95

3.  Gymnastics
All for time:
2 RFT:
2 Strict Deficit HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
4 Kipping Deficit HSPU
2 Rope Climbs
rest 1 minute
2 RFT:
8 Strict HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
16 Kipping HSPU
2 Rope Climbs



2015 OPEN ATHLETES
"Manion"
7 RFT:
400m Run
29 Back Squats, 135/95 - taken from the ground, no racks.

49 comments:

  1. Open
    30:25// bar had been taken from racks.

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  2. Regional:

    1. Track Session - 52.8/53.4 - Ave. 53.1

    2. Barbell - A. 5:28/ B. 2:45 (didn't totally complete A, I did 5-3-3-2-1, body felt a little broken from deadlifts yesterday, missed the last rep and just decided it was wise to carry on, snatches took from a high hang and kept the back straight to save it a little)

    3. Gymnastics - 14:05 (gonna blast this goat from now till regional)

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  3. Open
    31:32
    back squats: round 1-5: 15/14
    round 6-7: 10/10/9

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  4. Open
    36:10 from rack. Could have push harder. But happy to finish it.

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  5. Open 28:22 first time doing bar from floor. Squats unbroken

    Murph Monday 28:10

    PR on both

    Thank you for the program I am getting much better

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  6. Open
    1) 40:48 Rx - lower back started to tighten up around round 3, so I was stretching when I got back from my runs. I would like to think I could be closer to 35 minutes. There is always next time.

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  7. Open:
    1) 39:26 not RX at 50kg (110lbs)

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  8. Open
    1) 31:21 Rx - Went unbroken on back squats really pumped about that!!

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    Replies
    1. Thanks Mark and nice PR on this! You have really turned it up a notch since the open. Stay on it!

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    2. Great work on this...UB on squats is huge!!!

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    3. Thanks Tony, legs are shot now. Way to keep fighting and finishing this brutal wod!

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  9. wondering why non regional athletes arent training to get stronger since they have a longer off season.

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    Replies
    1. Open is pretty light on majority of workouts, conditioning/skills are more important for that stage of the competition im guessing.

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    2. Check out the tab on programming philosophy. Best of luck to you guys!

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  10. Hit today a smidge out of order, woke up early with our comp group and we back squatted at 7am, coached 8am then back to training.

    A. Track session
    1:05
    1:08

    B. Gymnastic
    1st WOD -1:18 unbroken (11.5" Parrallette deficit)

    2nd WOD- 1:40 unbroken (11.5" Parrallette deficit)

    3rd WOD- 1:23 unbroken

    4th WOD- 2:23 unbroken

    Total time: 9:46 RX

    C. 15 clean and jerks @ 225lb for time
    14:50
    Altered to hit the weight as this is tough for me, and there was no way I was linking tng reps at this point

    D. 3x8 unbroken hang PSN 135lb
    3:14

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  11. Regionals

    1) Skipped, went for rower sprints.

    2) A. Done, didn't time. B. 1:12

    3) 17:47. Unbroken on HSPU until last set of 16. First time doing rope climbs since regionals last year I think.
    Fun day

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  12. Open
    Manion - 34:10. 4:20 PR from 2 years ago, and that was from a rack.

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  13. Open
    Manion:
    36:35 rx Feel like I could have pushed a little harder, but I used 115# the last time I did this wod, so I'll take it.

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  14. Sub'ing soccer match tomorrow for running work so Manion and 300m were out today.
    2. 8:50 @ 205#, this knocked the wind out of me. Started at 225# and just didn't have it today.
    3. 2:57, much better but still felt it
    4. 14:32, sub'd 2x3 towel pullups for RCs, 2 kip dHSPU for strict dHSPU, and 6 strict from abmat for strict HSPU. I just don't have strict HSPU anymore. Pain and weakness in shoulders when trying except for a few rare days every few months. Sucks

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  15. Open:
    32:00. Didn't push myself as hard as I would like to. Need to push the Easter candy away and eat better. Lol.

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  16. Masters 46
    Feel like a truck ran me over after yesterdays WOD so did just the barbell work.
    1.) Barbell
    A. 5-4-3-2-1 unbroken Clean and Jerks for time. #175 (5:21)
    B. 3x8 unbroken Hang Power Snatch for time, #105 (3:57)

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  17. Regionals

    Was feeling yesterday's Deadlifts. Wasn't one of my good days.

    1) terrible. Too embarrassing to post. Just didn't have it in me today.

    2a) 5.34 at 185#
    2b) 4.54. At 135#

    Called it a day after the oly work. Will try to do the gymnastics part tomorrow depending how I feel.

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  18. 1: avg 1:00:20
    2:a) 3:15 b) 1:40
    3: 10:01

    HSPU and dips kill me. Good job fellas

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  19. 1. Skipped due to space in the gym today. Will do for warm up tomorrow when the gym is all mine :-)
    2. barbell
    A: 3:10
    B: 1:37

    3. Total time was 14:18 - 12"ish deficit

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  20. Not able to complete the run part of Manion so did this instead:

    For time
    10,9,8....2,1
    Front Squats 135# (no rack)
    HSPU
    = 25.20

    There are some great times being posted. Good work guys and girls.

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  21. Open
    I pace these Hero WODs waaaaay to much!

    Me
    44:39

    Wife
    59:30 (first 3 rounds complete from ground)

    Josh & Katie

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  22. Manion ~ 43:10
    1st = UB / 2, 3 = 15-14 / 4, 5, 6 = 11, 10, 8 / 7 = UB
    400's were tough...thought my lower back was going to explode! I have no rest for lower back during runs!!!
    Wanted to use a belt and resisted the entire time! So I had to stretch to keep from cramping...

    GREAT JOB by everyone so far!!! Killing it with times!!!

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  23. Regional Programming
    For whatever reason, about once a month I just feel absolutely terrible at the gym. No legs at all today and just couldn't move the weight efficiently, so I scaled back a few things. Tomorrow is a new day!
    1. Done but didn't time.
    2. A. 6:09 at 205#
    B. Done in 4 sets rather than 3 at 115#. Did not time.
    3. 11:32 at 9" deficit

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  24. Open
    1. 28:50 - UB on all b.sqt, wobble wobble legs on the last run

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  25. Regionals:
    1: Tomorrow

    2a: 4:03
    2b: 1:16

    3: 12:35 (10" deficit)

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  26. Regionals:
    1. Plantar fascia acting up, giving foot a rest today from running. Will make up tomorrow.
    2a. 5:02
    2b. 1:26
    3. Did 5-4-3-2 all strict HSPU - every time I kip I end up tweaking something up in the cervical region so I'm working on strict strength to avoid dropping myself on my head (which likely happens as I get fatigued). Was around 20:00 or so.

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  27. 1. 1:04

    2. Didn't time. Felt slow and tired on this part for some reason

    3. 19:30 Pumped to do Strict deficit hspu in a wod!

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  28. Open
    Visiting family so did wod in driveway with DBs (all I had) approx 500m run loop around neighborhood. 2x30#DBs. The DB FS were way harder. Couldnt do them all unbroken like I could with regular back squats. ~45min.

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  29. Regionals-

    Hands ripped BAD during the EMOTM snatches, so my attempt at the EMOTM cleans & mup's, was a fail. Quit about 15min in. Took the last two days off, and tried the workout again today. Results below-
    135- 10/10/10/10/10
    185- 7/6/5/4/4
    205- 4/4/3/3/3
    225- 2/2/2/2/2
    Completely unbroken on the muscle-ups.

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  30. Open
    30:39

    Squats-UB/UB/UB/20-9/20-9/20-9/UB

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  31. Open:

    Mannion- 28:18 frpm the ground.

    Did this on a treadmill which probably helped on the pacing of the runs. Unbroken on all of the squats.

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