Guido Trinidad and Noah Olsen.
2014 REGIONAL & GAMES ATHLETES
1. Squat Snatches
A. EMOMx3: 6 unbroken Squat Snatches, 115/85
Rest 1 minute
B. EMOMx3: 5 unbroken Squat Snatches, 135/95
Rest 1 minute
C. EMOMx3: 4 unbroken Squat Snatches, 155/105
Rest 1 minute
D. EMOMx3: 3 unbroken Squat Snatches, 185/135
Rest 1 minute
E. EMOMx3: 2 unbroken Squat Snatches, 205/145
2. For Time:
2K Row
30 Burpee Box Jumps, 24/20
30 1-arm DB Snatch, 100/70
3. L-Sit
Accumulate 2 minutes
A. EMOMx3: 6 unbroken Squat Snatches, 115/85
Rest 1 minute
B. EMOMx3: 5 unbroken Squat Snatches, 135/95
Rest 1 minute
C. EMOMx3: 4 unbroken Squat Snatches, 155/105
Rest 1 minute
D. EMOMx3: 3 unbroken Squat Snatches, 185/135
Rest 1 minute
E. EMOMx3: 2 unbroken Squat Snatches, 205/145
2. For Time:
2K Row
30 Burpee Box Jumps, 24/20
30 1-arm DB Snatch, 100/70
3. L-Sit
Accumulate 2 minutes
2014 MASTERS QUALIFIERS
Rest Day.
Congrats to all of our Masters Athletes.
2015 OPEN ATHLETES
Rest Day.
Congrats to all of our Masters Athletes.
2015 OPEN ATHLETES
1. 2k Row
2. L-Sit
Accumulate 2 minutes
2. L-Sit
Accumulate 2 minutes
For Regionals Part 2: What if we don't have access to a 100lb DB? I was thinking of doing power snatch with a 185lb barbell, is that what would be second best?
ReplyDeleteYeah Loren, I think that'd be a good sub. Or do 70# dumbbell for 60 reps.
DeleteHey Ben, just so I'm getting this correct.
DeleteThe Squat Snatches start with 3 minutes of snatches, then the minute rest. 6 repetitions each minute for 3 minutes? So it will be 18 reps, 15 reps, 12 reps, 9 , 6?
Open:
ReplyDelete1. 2k row - 7:09.
2. Done. 40sec + 4x20sec
Masters qualifiers
ReplyDelete1. 265 20lbs pr
2. Amanda 5:44
3. Row/HSPU/DU 12:05
4. 100 Pullups /100 WB 8:28
Trevor, very impressive scores on all of the qualifiers. Congrats and way to motivate and inspire all of us!
DeleteStellar work Trevor!
DeleteWay to beast, Trevor!
DeleteThat is awesome! Great work!
DeleteGreat job Trevor! Good luck at Regionals!
DeleteWay to go Trevor!!!
DeleteThat's frigging solid!
DeleteThanks guys
DeleteRegional:
ReplyDelete1. Squat Snatches - A. Completed
B. Completed
C. Failed (The blood last rep of 3rd min!
D. Completed
C. Completed
2. For Time - 14:30 (7:20 row, box jumps transition got much faster when I figured out the burpee can transfer straight into the box jump:-) shouldn't have taken any breathers in the DB snatches, wasn't failing any reps so should have pushed it harder to the finishing line)
3. L-sit - Done
Today hurt!
ReplyDeleteRegionals:
1) snatch work - done
2) 18:54
3) L-sit - 7ish mins
Open
ReplyDelete1. 7:35\
2. Done...10 second intervals ... Tough!!
Open
ReplyDelete7:44 row
3:44 to get 2 min l-sit
I did the regionals row WOD and L-sit this morning
ReplyDeleteWOD: 14:34 with 60# DB
-7:40 2K Row
L-sit: completed in 5:29
Thanks again Lou for keeping me company.
Open
ReplyDelete1) 2k row - 7:35.5 - 15 sec PR
2) L-sit - Done on rings
Open
ReplyDelete2k row: 07:30
L-sit: 10 sec intervals
OPEN
ReplyDelete1. 5/3/1 Program - Week 1/Day 2
2. Row 2k - 7:08.9 (5 sec off PR pace - bottomed out in the middle)
3. 2min L-sit - used reverse tabata format
Regionals (kinda):
ReplyDelete1. Snatch work done at 40k, 45k, 50k, 55k and 60k. Light weight with good technique, but still challenging.
2. 13:43 with 70 lb. dumbbell. Row was 7:32.
3. Got distracted and forgot about L-sits. I will make up tomorrow.
Good job on the metcon Michael. I also altered the snatch workout sort of how you did. Was a good one.
DeleteGreat video. Al Pacino's "Inches" speech from Any Given Sunday is on my pre-game playlist. Goose bumps every time.
ReplyDeleteForgot to ask, I was sidetracked by the video, what is a good 2K row sub? Maybe running and/or burpees?
ReplyDeleteRegionals.
ReplyDelete1). Altered a but seeing as 182 is my snatch pr. Used 92 / 110 / 127 / 145 / 165. No misses. Felt good.
2) 15.35. Used a 90# db. Heaviest the gym has. Row in 7.09. Db snatches really cost me.
3) done. 7mins. Did backwards tabata intervals. Took an extra break after first 6 and the after set 9.
I bet your 1 RM snatch goes up next time you test it! Getting doubles at 90% after all that work is pretty impressive. Great job!
DeleteOpen 2015/Masters
ReplyDelete2K Row = 7:18
5:47 to acquire 2 Min L-sit (sort of)...much more Z in the knee vs. an L
1:40 to get to 60 sec. (20s hold-10 sec rest-20 hold-10 rest-10 hold 20 rest-10 hold)
then could not hold for more than 10sec after that with 20-30 sec rest...sheesh!!!
Open:
ReplyDelete1) 8:11
2) Done, averaged about 20-30 second holds
Open
ReplyDelete1. 2k row: 7:44 I'm not thrilled with my time, but it was my first WOD on my new rower! Plenty of practice lies ahead...
2. Complete by using a reverse tabata 10/20 with rings
Keep you chin up Jon that is a good time in my book.
DeleteThanks Ryan - I appreciate it!
DeleteOpen
ReplyDelete1. 7:01 26s PR
2. done
Big PR for a 2K row...Nicely done!
DeleteOpen
ReplyDelete1. 7:13 PB
2. Done, by 10-12 sec.
Nice work!!!
DeleteDid the Regionals row wod with 75# DB
ReplyDelete1) 13:36 . Finished row at 7:31
2) l-sit: 4:26
This comment has been removed by the author.
ReplyDelete1. Row - 7:01
ReplyDelete2. L-sit - 5 min. to complete
Regionals work:
ReplyDelete1. Great through a. b. & c. Failed d. so did 1x 185# emom for remainder working on new position. Found a good spot a couple times but still very inconsistent when heavy.
2. sub'd 4k airdyne, off at 7:02, 30bbj as rx, took Ben's recommendation and sub'd 60x 70# one-arm KB snatches since no 100#: 15:18
3. Just call me Sir Shakes-A-Lot
1. 2K Row - 7:39
ReplyDelete2. L-Sit 50+30+20+20sec
2k - 6:51.2 big Pr.
ReplyDeleteL-sits done. Not super efficient, but done.
Well done on the row! Congrats!
DeleteThanks! It's funny, old PR was 7:07, prob 1,5 years or so. PRed it Sunday at 6:59, then today at 6:51. Pretty stoked.
DeleteTwo 2k rows in one week? Glutten for punishment?..
DeleteOpen:
ReplyDelete1) 7:44
2) L-sits done with :20 on/ :40 off x6
Regional
ReplyDelete1-used 105-125-145-165-185 hit all unbroken, felt really good.
2- did a partner WOD two teams of two
4 rounds
500 m row each
10 burpee BJ each
20 OH walking lunges each (fat bar 115#)
A. EMOTM Snatches
ReplyDeleteAll unbroken RX
Was challenging, in the beginning it was aerobic in the end very physical. Happy to have completed this though, great test.
B. For time Metcon
Not RX, used 85lb DB as it's the heaviest we have available. This was my first time going over 50lb DB snatches and I'm stoked.
=18:17 (85# dumbbell-alternated every rep)
C. L-sit
:25/:24/:30/:41
Attacked this with a dumbbell under my feet, and wasn't allowed to look at the clock. Made for a better challenge.
Masters 46
ReplyDelete1.) 4x400 meter run one every 3 min keeping same pace.
#1) 1:18 #2.) 1:14 #3.) 1:13 #4.) 1:12
2.) WOD (14:50)
2K Row 7:42
30 Box Jump Burpees 24"
30 1 Arm KB Snatches (62 lbs)
3.) Skill
Worked on Squat Snatches- still a goat I am trying to tame
Snatch EmoM Rx'd and no misses! Very happy!
ReplyDeleteMetcon: 13:49 - w/ 7:25 for 2k
L sit completed
Soooo excited for tomorrow's programming!! Make sure to eat lots TNT guys and gals!
Open/Masters
ReplyDelete2K row: went way too hard at the start, blew up at 1800m at 6 mins and quit (was trying for sub 6:50, ave was 1:41), that's the problem with working on your own in the garage, it is sometimes hard to push yourself past that wall, next time...
worked on some weaknesses: practiced DU's, than 10 x OTM of 10 box jumps, alternating with 10 unbroken C2B
Peter I feel for you. I have the same issue working out by myself in an empty gym. Anyway, you could have coasted the final 200m and still smoked my 2k PR!
DeleteLive to fight another day Peter. Nice work.
DeleteForget it Peter. It's done and now you move to tomorrow and push as hard or harder. We all have those kind of days.
DeleteRegionals
ReplyDelete1. used 75,85,95,105,115# No misses!
2.Row 8:26/Finished in 14:33 with 50# dumbbell
3. Done
Just started posting here and really impressed with the programming and the athletes who follow it! Thank you
Regionals
ReplyDelete1. RX weights. Missed 2 reps 185 and 1 rep 205. Did 205 for 1 rep emom after for about 8 min.
2. Rx 15:56 did burpee box jump overs on accident.
Open: 7:28,9
ReplyDeleteDid regionals met con 12:28 w 70 lb db
ReplyDeleteDamn, Blaine, you have been killing it lately! Great job!
DeleteOpen
ReplyDelete1. 2k row - 7:04. PR by 8 sec
2. Done. Need to work on these. Terrible at L sits!
Open:
ReplyDelete1. 8:21
2. Work (rest) 40 (15) 20 (15) 20 (10) 10 (10) 10 (10) 5 (10) 5 (10) 5 (5) 5
3:25 total on rings. Liked this
REGIONALS
ReplyDelete1) Done, missed the LAST REP. Went back at it 10 seconds after and got it. Happy!
2) 17:40. Snatch felt horrible. First time I used the 100# dumbell in a WOD.
3) Done.
I'll jump on my foam roller and Gemini. Tomorrow looks unreal.
Regionals
ReplyDelete1. Scaled weights: 65-75-85-95-105
2. 16:41 (50# dumbbell snatch)
3. Completed
We were just about twins in our work today. Used the same weights for my snatches.
DeleteFinished my 2k @ 8:25 and got 16:48 with the 50# DB
Open/Masters (41)
ReplyDelete1. Master's qualifier 1 - Clean 1RM 295# 5# PR....300 is close
2. 2k row - 6:54
3. Acquire 2 min L-sit - did on rings, tough
Brad
Awesome job Brad!
Delete2km Row - 6:53 (7 sec off PR)
ReplyDeleteDid different gymnastics work with class
did # 2 and 3 from regionals
ReplyDelete2) 14:22 with 50 dumbell
3) Not very good at L-sits so did 1 min and 30 seconds instead of 2 mins. 7:15...
Open/Masters 48
ReplyDelete1. 2k row 7:20
2. Took 8 minutes. Sheesh.
Also worked squat clean and ohs goat.
Did regional row/BBJ/db snatch wod
ReplyDelete17:28....2k row in 7:29. 100# DB was rough
L-Sit Completed...need to work on these.
Open
ReplyDelete1) Did regional workout - 16:54 w/ 85# DB
2) Did 90 seconds of L-sit which took 8:47. Just another one of my many many goats.
Regionals:
ReplyDelete1. Changed weights slightly - went 85-95-105-125-135 - Only missed 2nd rep at 135 each time. Touch and go snatches are a weakness for me as I really struggle to keep pulling back and always miss in front. 125 for 3 reps is a PR so can't be totally upset with the snatches today.
2. 21:00 with 70# db. Two years ago the 70# was the bane of my existence at Regionals. Really happy with how they went (no fails) even though it was slow.
3. Complete!
1. EMOTM Snatches: 75-95-115-135-155 (scaled down to work on technique)
ReplyDelete2. Row/Burpee Box Jumps/DB Snatch (85 lb): 14:11
3. L-Sit: complete
Open
ReplyDelete1. 2K- 7:02- went out fast to see if I could hit 1,000 m in 3 minutes, I was 90 m shy.
2. 7:00
Part 1 (Snatches) - Complete
ReplyDelete- missed 2nd rep of set 1 at 205 but then got set 2 and 3. first time doing T&G at that weight without straps
Part 2: 14min15sec (7:07 row)
Part 3: meant to do it tonight after mobility class and forgot. will do it tomorrow.
Open
ReplyDelete1- 7:09
2- done. Was more like a tuck sit at the end.
Regionals:
ReplyDelete1. Completed (very happy with this considering I could barely hit 205 for a single the other week).
2. 14:20
3. Completed on rings in about 10 minutes.
Happy with today.
Open
ReplyDeleteDid EMOM x 5 20s Handstand Hold to work on that GOAT
Me
2K - 7:00
Wife
2K - 8:46
Josh & Katie
Regionals
ReplyDelete1. Changed the weight slightly 85/95/105/125/135. Snatches are definitely a weakness for me, especially touch n go
2. 17:15 with KB because I don't have access to DB
3. Done around 6 minutes or so
1- completed exepted the 205, i missed all of them... Goat
ReplyDelete2- 14;40 (7;10 row)
3- completed in about 7 sets
Regionals
ReplyDeleteSnatch-Everything went well until 205 I wasn't able to hit doubles so I did singles for two sets the last just wasn't there. Positive note I never hit that kind of volume with snatching so it was good to find a thresh hold with it.
Wod-14:55 I don't have 100lb DB so used 85lb again never used anything heavier then 50lb so it was good to know I could move that load.
L-sits
These broke down took a few sets to get the full 2 min
OPEN
ReplyDelete1. 7:10.9
2. Done
Regional programming
ReplyDelete1. Had to change the weights, as my 1 RM is 185. Done at 95, 115, 135, 155, & 165. 2 misses at 155 and 1 miss at 165. Rough snatching day.
2. 14:02 Rx'd. Felt pretty good.
3. Done
Whoa man! 1RM is 185, but CRUSHED the WOD with the 100lb dumbbell! nice work.
DeleteWhoa, that snatch work was hardy & heavy, loved the challenge...
ReplyDelete1. A. Done
B. Done
C. Done
D. Got the first 3 unbroken, then did 2, then 1
E. Did 1 (tried to do a second, not unbroken), then 1, then did 1 and 1 (not unbroken)
2. Mainsite WOD... hands are hurting hard from Murph and then the above Snatch work... took so long.
3. 3 person WOD 12min AMRAP:
1 person Prowler push (pacer)
1 person KB Swings @ 35#
1 person burpee
All in all a good night. Was decently happy with the Snatch work...
Open:
ReplyDelete1) 7:15, 9 seconds from PR...really need to continue working on rowing, definitely a weakness
2) Done... whew, that was fun
Had to do some position snatching today.. because my snatch=weak sauce..
ReplyDelete2)13:31 w/ 80# DB (6:41 2K)
3) Complete
Weird day today:
ReplyDeleteDid the 2Krow in 6:49....felt terrible after 1k, was on pace for a PR but didn't get it.
5X5 Deads ascending from 315-395
5X5 back squat 245/255/265/275/275.....was feeling super weak. this is waaaay low for me, even after the deads, but have been doing a lot of endurance stuff lately. No excuse, just the facts.
Worked out with a buddy who wanted to work on his form for both of those things and I have limited time, so helped him out, and got in somewhat of a workout for me.
Regionals
ReplyDelete1. Snatches 65/75/85/90/95 *I should have done 95 then 105 for my last two sets but wasn't confident that I would land them, my snatches have been very inconsistent lately but still really hard my back felt like exploding! SO TIGHT
2. 19:14 Used 55# dumbbell and that was the heaviest I have ever done for those! Earlier in the day I tried and couldn't even get one rep….so 30 for the WOD was a big PR! ha!
3. L-Sits on Paralettes kept legs completely straight, no bend at all in the knee
Regionals
ReplyDelete1. This was a great wod since my strength isn't bad but my stamina can need some help on the lifting. Started to fail at 185 on 3rd attempt, so I kept it at 185 for 2. Then the 205 was just bad, I was only able to hit it once. Fatigued kicked in. So it was great to work on it.
2. 17:57. At the box we only have (1) 100lbs dumbbell so I shared it with Dylan. Time took a hit but it was good pushing each other through those snatches.
3. 3:10 - did it in 60/20/20/10/10
Regionals-
DeleteDid it right alongside ^^^ guy.. Tough!
1. 115, check/ 135, check/ 155, check/ 185x2+Fail.. decided to switch to just x2.. hit the next two sets fine/ 205.. missed all 3 singles.
2. Rx 17:42- split the dumbell back and forth.
3. Core complete!
1)Volume in that snatch wod killed me
ReplyDeleteUnbroken till 185 then 1,3,2 @185 0@205
2) 12:01 60lb db
Open
ReplyDelete1). 7:59
2)done
Open
ReplyDelete1. 8:35RX
0:09 PR
2. Done
Snatch
ReplyDelete115 check, 135 check, 155 (3,4,4) became lackadaisical on first set, 185 (2,1,2) 205 (1,1,1)
Made up 205row x10 (slowest 51.5, fastest 48.5)