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.
Heroes lost. From one firefighter to another. Job well done. We'll take it from here. RIP.
ReplyDelete800m run- 2:57, 3:07, 3:10
ReplyDelete50 C2B/ 100 HSPU/ 50 pull-ups
11.42
"DORK"
9:29
Great job Matt
DeletePutting in the hard work is going to pay off!
Cheers Willem
DeletePuttin in the work is always fun :)
Killed it today
DeleteMasters 47
ReplyDelete9:45 (FS 19/14; DL 11/7/8/7; KBS 11/7/7/8)
BEAST!!!
DeleteThose are big boy sets on the front squats! Great job!
DeleteThank you guys) FS is my favorite movement, but Burpees (((
DeleteOpen 2015.
ReplyDelete"Dork" 9:27
Hello, what is c2b? Is it chest to bar pull up ?
ReplyDeleteHi Andrei, yes it is. Enjoy the workout ;)
Delete19.53. It is very hard, today is not my day
DeleteOpen
ReplyDelete11:43
This WOD combines all my weaknesses (Burpees/DL/KBS) loved it !!
Nice job for weaknesses!!! Great time!
DeleteThis comment has been removed by the author.
ReplyDeleteRing Dips 6x3 +26kg
ReplyDelete25 Muscle Ups
50 HSPU
50 Pullups
Dork: 13:02
'Dork' 10.08. Back lit up on front squats. Still feeling deads from tues.
ReplyDeleteGood workout.
Dork - done in 14:40 with axl bar.
ReplyDeleteWow! Nice job, Stas. Axel bars are always an extra challenge.
DeleteThanks 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.
DeleteAxel bars are fun. Way to challenge yourself!
DeleteGreat idea. Need to remember to throw those in more often!
DeleteInspired me to do it with the axel. Those deads were spicy!!
DeleteDork: 19:00
ReplyDeleteWish we could have honored these men but couldn't get to the gym.
ReplyDeleteInstead we did
1mile Run
50 Burpees
1mile Run
Me--20# weight vest
Wife--BW
Josh and Katie
Open Masters
ReplyDeleteDork 11:26 44# bell
Dork : 8:24 w/ 88KB
ReplyDeleteCTB/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
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.
DeleteGreat work, Brandon!
DeleteSmoking time Brandon!
DeleteLast 50 unbroken!!!! Your a machine
DeleteThanks a bunch everyone!! right back at you guys!
Deletethis is insane!! good job
DeleteOpen
ReplyDeleteDork 9:48 125#/53#
Decided to do the running at the end
3x800m 2:58/3:07/3:02
Open:
ReplyDeleteDork = 10:34 not rx,
70kg bar (154lbs) 32kg KB. Dug deep on this one.
Open
ReplyDelete1) 12:03 Rx - Rested too much.
2) Did the 3 sets of 800m runs - 3:08/3:07/2:59
Crushed those runs!
DeleteI'm blaming my slow times on the wind! Good work young Austin
Delete1. Dork: 9:45 w/70# 1 arm db snatches. No KB at work gym. Slower but great sub.
ReplyDelete2. Worked c2b & mu accessory lifts and hip/hammie flexibilty
Open.
ReplyDelete1) 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.
Dork 11:15
ReplyDeleteFirst week of catalyst 18 week cycle in the book. 17 weeks to go
Open:
ReplyDelete"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.
Great work Michael!
DeleteGreat Job Michael! Beat me with Power Cleans!!! Son of a Gun!!! Your effort makes me want to work harder!
DeleteGreat work....I like the pwr clean idea
DeleteTony, 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!
DeleteMichael, that is getting after it with those power cleans! Nice work!
DeleteBrad
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
DeleteOpen
ReplyDeleteDork : 11mn16
Open
ReplyDeleteDork - 8:58 rx
Then
10 emom
Odd 5 bar muscle ups
Even 7 strict hspu
Nice time! Good work Joey
DeleteWow! Great time Joey.
DeleteThanks 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.
DeleteOpen
ReplyDeleteDork: 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!!!
Dork = 16:26
ReplyDeleteTough...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...
A. 3x800m
ReplyDelete1. 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!
Those are fast runs!
DeleteThanks mike! My training partners here were even faster!
DeleteShawn, I'm even more impressed by your PU/HSPU time. You're a beast.
DeleteThanks Mike! I was excited to see both movements as they're strengths! 1% better everyday
DeleteMasters 40-44
ReplyDeleteDork
15:45
Front squats are a big weakness, all sets 4-5 reps
Master
ReplyDelete16:20 rx
A. Ran dog 1 mile--Not timed
ReplyDeleteB. 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
Open
ReplyDelete1. 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
1.sprints 2:29,2:51,2:47
ReplyDelete2.50 c2b
100hspu
50 pullups=17:36
3.dork=11:06
Open Masters (41)
ReplyDelete"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.
Open/Masters
ReplyDelete"Dork"
Broke it 20/13 on FS,DL,KBS.
7:37 rx
Salute to Michael Kennedy, RIP.
Great time, Steeve!!
DeleteHold up, are you human?
DeleteDuude Steeve that is crazy fast!
DeleteNeed to start posting here for next years open to keep some accountability.
ReplyDeleteRegionals ( 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
REGIONALS
ReplyDelete1) 19:10 rx
2) 9:31 rx
Masters
ReplyDeleteSpl Jk: 245 (-5)
Dork: 17:59 rx
Regionals:
ReplyDelete1.) 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!
1. Runs: 2:26, 2:31, 2:27
ReplyDelete2. CTB/HSPU/Pullup WOD: 19:43
3. "Dork": 7:15 RX
Open.
ReplyDelete14:02 Rx. FS killed me.
1. 2:54, 2:55, 2:55 pretty consistent, not the best runner so I'm good with that.
ReplyDelete2. 12:18, kipping to build some strength(non butterfly)
3. 7:40 rX RIP "Dork"
With those times, you've earned the rest of the day off. Great job!
DeleteA: did 50-50-50
ReplyDeleteB: 7:27 (squat 135lbs, DL 185 and kbs 70)
Feeling tired these days
regionals
ReplyDelete2) 18:00 flat RX
3) dork RX : 10:50 not really happy with this back still bothering me. rest tomorrow
Run :2:45, 2:55,3:06
ReplyDelete50/100/50 26:40, almost all on the hspu.
Dork: rx: 14:24
Im feeling alot better since following this program last week. Thanks Ben.
Open
ReplyDelete" Dork" 12:27. Did RX except front squat was done at 95lbs. Probably should have gone at least a little heavier.
Open
ReplyDelete"Dork" 12:42
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!
DeleteOne of my most frustrating training days in a while.
ReplyDelete1. 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.
Great job on Dork. Keep your head up with everything else...1% better today Mike
DeleteMasters 46
ReplyDeleteDid "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
Open
ReplyDelete"Dork"
11:19
Dork: 12:14 with the Axel Bar. Ouch.
ReplyDeleteSquatted after.
3x800m run, rest equal time- done
ReplyDelete50c2b 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
Open.
ReplyDelete"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.
10:10 RX man these last few days I've been so sleep deprived.
ReplyDeleteOpen: "Dork"
ReplyDelete14:50 (scalled FS to 105# so I could do more than 3 at a time, just didn't have it today)
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDelete1.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
Rested Saturday and did this today, will do sundays work on monday while everyone is resting.
ReplyDelete1) 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
Open
ReplyDeleteDork 16:23 RX
Regional
ReplyDelete1. Skipped 800's lack of time
2. 16:41
3. 8:56
1. 2:55 x3 (Treadmill)
ReplyDelete2. 17:40
3. 10:40
Open
ReplyDeleteDork: 11:05
3x800: 3:30, 3:36, 3:46
Regionals / Games
ReplyDelete1) 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
Regional Programming
ReplyDelete1. 2:55 - 2:55 - 2:55
2. 15:38
3. 9:30
Openish:
ReplyDelete1. 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
Regionals-
ReplyDeleteDid 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
Masters open
ReplyDelete"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.
Masters Women 40-44
ReplyDeleteWell 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
Only had time for Dork today.
ReplyDelete1. "Dork" - 10:44 Rx. Not happy with the effort today, especially for the WOD that was honoring someone that was a true Hero.
Open Athlete:
ReplyDeleteHang Squat Clean
5x3 (85-105-110-115-120)
"Dork"
13:44 Rx
Dork - 11:12 Rx
ReplyDelete