Friday, April 4, 2014

Saturday 4.5.14


2014 REGIONAL & GAMES ATHLETES
1.  Track Session
3x800m, rest equal to run time.

2.  For time
50 C2B
100 HSPU
50 Pull ups

3.  "Dork"
33 Front Squats, 185/125
15 Burpees
33 Deads, 185/125
15 Burpees
33 KBS, 70/53
15 Burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our thoughts and prayers.  This work out is dedicated to them.

2014 MASTERS & 2015 OPEN ATHLETES
"Dork"
33 Front Squats, 185/125
15 Burpees
33 Deads, 185/125
15 Burpees
33 KBS, 70/53
15 Burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our thoughts and prayers.  This work out is dedicated to them.

110 comments:

  1. Heroes lost. From one firefighter to another. Job well done. We'll take it from here. RIP.

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  2. 800m run- 2:57, 3:07, 3:10
    50 C2B/ 100 HSPU/ 50 pull-ups
    11.42
    "DORK"
    9:29

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    Replies
    1. Great job Matt
      Putting in the hard work is going to pay off!

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    2. Cheers Willem
      Puttin in the work is always fun :)

      Delete
  3. Masters 47
    9:45 (FS 19/14; DL 11/7/8/7; KBS 11/7/7/8)

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    Replies
    1. Those are big boy sets on the front squats! Great job!

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    2. Thank you guys) FS is my favorite movement, but Burpees (((

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  4. Hello, what is c2b? Is it chest to bar pull up ?

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    Replies
    1. Hi Andrei, yes it is. Enjoy the workout ;)

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    2. 19.53. It is very hard, today is not my day

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  5. Open
    11:43
    This WOD combines all my weaknesses (Burpees/DL/KBS) loved it !!

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    Replies
    1. Nice job for weaknesses!!! Great time!

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  6. This comment has been removed by the author.

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  7. Ring Dips 6x3 +26kg

    25 Muscle Ups
    50 HSPU
    50 Pullups

    Dork: 13:02

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  8. 'Dork' 10.08. Back lit up on front squats. Still feeling deads from tues.
    Good workout.

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  9. Dork - done in 14:40 with axl bar.

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    Replies
    1. Wow! Nice job, Stas. Axel bars are always an extra challenge.

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    2. Thanks Mike. There is new (and the first) axel in our gym, so I just have been excited and wanted to do all workouts with this axel lol. It was harder than I thought.

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    3. Axel bars are fun. Way to challenge yourself!

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    4. Great idea. Need to remember to throw those in more often!

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    5. Inspired me to do it with the axel. Those deads were spicy!!

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  10. Wish we could have honored these men but couldn't get to the gym.

    Instead we did

    1mile Run
    50 Burpees
    1mile Run

    Me--20# weight vest
    Wife--BW

    Josh and Katie

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  11. Dork : 8:24 w/ 88KB
    CTB/HS//pull-up : 14:00 - warmed up after the first 150 and hit the last pull-ups u/b - pumped!
    Runs will be completed soon

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    Replies
    1. Nice work Brandon. 50 unbroken pull-ups after 50 c2b and 100 hspu. That is awesome would have loved to see that totally impressive piece of work. Keep crushing it man and I look forward to seeing your performance at regionals.

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    2. Last 50 unbroken!!!! Your a machine

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    3. Thanks a bunch everyone!! right back at you guys!

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  12. Open
    Dork 9:48 125#/53#

    Decided to do the running at the end
    3x800m 2:58/3:07/3:02

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  13. Open:
    Dork = 10:34 not rx,
    70kg bar (154lbs) 32kg KB. Dug deep on this one.

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  14. Open
    1) 12:03 Rx - Rested too much.
    2) Did the 3 sets of 800m runs - 3:08/3:07/2:59

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    Replies
    1. I'm blaming my slow times on the wind! Good work young Austin

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  15. 1. Dork: 9:45 w/70# 1 arm db snatches. No KB at work gym. Slower but great sub.
    2. Worked c2b & mu accessory lifts and hip/hammie flexibilty

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  16. Open.

    1) 9.57. Had to sub 66reps with a 35#kb for the swings. Don't have a 70# at the house.

    2) 3x6 push press with 135#. Trying to work on form and get a good solid and stable lock out with a hold at the top each rep.

    3) 3 sets of strict ring pull-ups.

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  17. Dork 11:15
    First week of catalyst 18 week cycle in the book. 17 weeks to go

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  18. Open:

    "Dork-ish"

    16:24

    Front squats 10/8/6/9
    Finished front squats and burpees 3:45
    Deadlifts 15/10/8
    Finished Deadlifts and burpees 6:45
    Went off the reservation here and did power cleans @ 185 instead of KBS because our class workout included KBS and I didn't want to get in their way. All singles on the cleans.
    Total time 16:24.

    Part 2:
    EMOTM18
    1. 10 cal row
    2. 8 CTBPU
    3. 8 KBS 70 LBS.
    Cycle repeated 6 times.

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    Replies
    1. Great Job Michael! Beat me with Power Cleans!!! Son of a Gun!!! Your effort makes me want to work harder!

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    2. Great work....I like the pwr clean idea

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    3. Tony, it is a pleasure to read your posts everyday. It is really amazing how we all have strengths and weaknesses. If the two of us could combine our skills, we would be Old Rich Froning! Haha!

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    4. Michael, that is getting after it with those power cleans! Nice work!

      Brad

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    5. Haha that's the way to do a hero wod with honor if you have to sub sub up nice work and way to get it brother

      Delete
  19. Open
    Dork - 8:58 rx
    Then
    10 emom
    Odd 5 bar muscle ups
    Even 7 strict hspu

    ReplyDelete
    Replies
    1. Thanks guys. Prettyuch have y'all's times in my head the whole time. Trying to keep up. Plus had someone filming the wod today for some website stuff so little extra push there. Ha. Didn't wNt the video to be just me sucking at burpees.

      Delete
  20. Open
    Dork: 11:41 rx
    Man the more I train the more I find more and more weaknesses I have! great to have started this program now to be ready for the 2015 open!!!

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  21. Dork = 16:26

    Tough...10-6-10-7 for FS. Took way to long of breaks...Front Squat done in 4:12. Then I just did not suck it up enough after that...

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  22. A. 3x800m
    1. 2:43
    2. 2:51
    3. 2:47

    B. For time:
    50 C2B
    100 HSPU
    50 Pullups
    =12:46

    C. "Dork"
    11:20 RX

    Thought about him when I wanted to put the bar down and would always squeek out 1 more rep. It was a privilege.

    Great Saturday-get after it guys!

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    Replies
    1. Thanks mike! My training partners here were even faster!

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    2. Shawn, I'm even more impressed by your PU/HSPU time. You're a beast.

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    3. Thanks Mike! I was excited to see both movements as they're strengths! 1% better everyday

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  23. Masters 40-44
    Dork
    15:45
    Front squats are a big weakness, all sets 4-5 reps

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  24. A. Ran dog 1 mile--Not timed

    B. Front Squat:
    5 x 185
    5 x 210
    5 x 225
    5 x 235

    C. Dork: 11:48 (Not Rx)

    185 lbs front squat, 185 lbs deadlift, 53 lb KB
    **Didn't have access to 70 pounder at home **

    RIP Dork

    ReplyDelete
  25. Open
    1. 10:39- F.Sqts beat me up, I went UB on kbs
    2. 3x800m run- 3:41/3:40/3:30- I got smoked on the runs by the young boys this morning- Austin & Sameer

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  26. 1.sprints 2:29,2:51,2:47

    2.50 c2b
    100hspu
    50 pullups=17:36

    3.dork=11:06

    ReplyDelete
  27. Open Masters (41)

    "Dork"
    14:04

    There were 4 of us doing this WOD together, and we had 1 70 KB, so we had to share it in the end. Could have probably been sub 13 I think as I had to rest in line for the KB.
    Salute goes out to Michael "Dork" Kennedy, RIP buddy.

    ReplyDelete
  28. Open/Masters

    "Dork"
    Broke it 20/13 on FS,DL,KBS.
    7:37 rx

    Salute to Michael Kennedy, RIP.

    ReplyDelete
  29. Need to start posting here for next years open to keep some accountability.

    Regionals ( even though I fell short this year I have the time to train the volume)

    1) had to coach this morning will run a mile for recovery running is a big goat
    2) 50 C2B, 100 HSPU , 50 Pu done in 9:05 RX
    3) Dork done in 9:54 RX all lifts were done in 3 sets but my burpees and breaks between were to big I think

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  30. Masters
    Spl Jk: 245 (-5)

    Dork: 17:59 rx

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  31. Regionals:
    1.) 2:33, 2:34, 2:37
    2.) 14:12 ( Really frustrated with this, HSPU's wrecked me again today...really need to work on these the next five weeks)

    3.) "Dork" - 7:13Rx...I wanted sub 7 but my Hamstrings were just smoked..Did some extra deficit deads yesterday with some friends. Bad choice haha! Either way, always blessed to honor a hero!

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  32. 1. Runs: 2:26, 2:31, 2:27

    2. CTB/HSPU/Pullup WOD: 19:43

    3. "Dork": 7:15 RX

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  33. Open.
    14:02 Rx. FS killed me.

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  34. 1. 2:54, 2:55, 2:55 pretty consistent, not the best runner so I'm good with that.
    2. 12:18, kipping to build some strength(non butterfly)
    3. 7:40 rX RIP "Dork"

    ReplyDelete
    Replies
    1. With those times, you've earned the rest of the day off. Great job!

      Delete
  35. A: did 50-50-50
    B: 7:27 (squat 135lbs, DL 185 and kbs 70)
    Feeling tired these days

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  36. regionals

    2) 18:00 flat RX
    3) dork RX : 10:50 not really happy with this back still bothering me. rest tomorrow

    ReplyDelete
  37. Run :2:45, 2:55,3:06
    50/100/50 26:40, almost all on the hspu.
    Dork: rx: 14:24
    Im feeling alot better since following this program last week. Thanks Ben.

    ReplyDelete
  38. Open
    " Dork" 12:27. Did RX except front squat was done at 95lbs. Probably should have gone at least a little heavier.

    ReplyDelete
  39. Replies
    1. Chewed of too big of sets and had to rest too long between them. FS were 20/8/5, DL were 15/10/4/4, KBS were 16/10/7. Great job y'all!

      Delete
  40. One of my most frustrating training days in a while.

    1. Track and pool were both closed. Still below 0 degrees here in northern Canada with lots of ice on the running paths.
    2. HSPU/Pull up = 22:17. My wrists still won't allow me to do regular HSPUs, so I had to do them off parallettes with a little deficit. They took me forever!
    3. Dork: 10:18. Everything after the front squats was easy.

    ReplyDelete
    Replies
    1. Great job on Dork. Keep your head up with everything else...1% better today Mike

      Delete
  41. Masters 46
    Did "Dork" as a partner WOD doubled the reps shared the work equally 16:16 RX.
    Front squats were brutal 6 sets of five one set of 3
    DL & KBS 13-10-10

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  42. Dork: 12:14 with the Axel Bar. Ouch.

    Squatted after.

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  43. 3x800m run, rest equal time- done
    50c2b 100hspu 50pullups. (sharing pullup bars) - 24:02 c2b way off today took me 6:51, hspu felt great started with set of 15, and ended with sets of 5's no fails.

    "Dork"- 8:49rx

    ReplyDelete
  44. Open.
    "Dork" with 155lb barbell - 14:43. 185 is my one rep max power clean, would not manage that weight.
    Squats and swings - 12-11-10, deadlifts - 20-7-6.

    ReplyDelete
  45. 10:10 RX man these last few days I've been so sleep deprived.

    ReplyDelete
  46. Open: "Dork"
    14:50 (scalled FS to 105# so I could do more than 3 at a time, just didn't have it today)

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  47. This comment has been removed by the author.

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  48. Open
    1.started with 3x800
    4:00-3:45-3:45. It's nice outside today so used this as warm up.

    2. "Dork"
    18:50 RX

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  49. Rested Saturday and did this today, will do sundays work on monday while everyone is resting.

    1) 3:11/3:05/3:10 (My running is a bit slow, first time i've run since december when I found out about the stress fracture in my leg)

    2) did something a little different cuz my hspu are really bad, 20 strict hspu for time: 6:05

    3) Dork - 12:08

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  50. Regional
    1. Skipped 800's lack of time
    2. 16:41
    3. 8:56

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  51. 1. 2:55 x3 (Treadmill)
    2. 17:40
    3. 10:40

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  52. Open
    Dork: 11:05
    3x800: 3:30, 3:36, 3:46

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  53. Regionals / Games

    1) 3:10 - 3:00 - 3:08

    2) I'm not sure I'm physically able to do 100 HSPU. Just looking at this made my eyes go wide. Holy shit. I'm definitely not on that level yet. So instead I did:
    50 C2B Pullups
    50 HSPU
    50 Pullups
    Time was: 14:13

    3) 12 min

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  54. Regional Programming
    1. 2:55 - 2:55 - 2:55
    2. 15:38
    3. 9:30

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  55. Openish:
    1. Track- 3 x 800: 3:04, 3:06, 3:08
    2. 25 C2B, 25 Strict HSPU, 25 PU- 9:08 (My two biggest weaknesses)
    3. Dork- 10:58. Little disappointed. FS- 11/11/11, Deads- 11/8/11/3, KB- 11/6/8/10

    ReplyDelete
  56. Regionals-

    Did everything out of order. Trained last night at midnight, because of a busy busy day, then finished up Dork today in a hotel gym after a long roadtrip to Orlando.

    1. 2:33/2:44/ 3:25 (hammy's smoked, so treated the last one as a cool-down)
    2. 11:26 (2:00 on C2B, about to 10:30 for the HSPU, then 31/19 on the pull-ups to finish up)

    At this point, it was 1AM, so went home and did "Dork" today with DB's

    3. 5:56 w/ 50lb DB's (heaviest they had) - 21/12 on FS's, UB everything else

    ReplyDelete
  57. Masters open
    "Dork" 13:53
    Been checking out the site and doing wods off and on. Love to see some of the best masters athletes posting on here. Very humbling when I see how good everyone is.
    Finished 558th in the open worldwide but really want top 200.Going to give the CFNE programming a try. Will be a day or two behind because of schedule.

    ReplyDelete
  58. Masters Women 40-44
    Well took a bit of a breather last week to wallow in my disappointment and readjust my expectations...14.5 killed my Worldwide ranking putting me out of the Masters "regional" competition...all it takes is one workout...well 2 I guess since I don't have a MU...14.4 was only so good. Finished 271 World Wide and 16th in the region...guess I know what I need to work on for 2015.
    Finished 101st in 2013 and 5th regionally...one year older and 2000 more athletes Worldwide makes it that much more difficult. So time to regroup, get perspective and hopefully see better results this year.

    Dork
    12:01 Rx'd

    50 jumping CTB PU
    100 Push ups
    50 PU
    that was painful in its own way about 13mins

    ReplyDelete
  59. Only had time for Dork today.

    1. "Dork" - 10:44 Rx. Not happy with the effort today, especially for the WOD that was honoring someone that was a true Hero.

    ReplyDelete
  60. Open Athlete:
    Hang Squat Clean
    5x3 (85-105-110-115-120)

    "Dork"
    13:44 Rx

    ReplyDelete