Monday, April 21, 2014

Tuesday 4.22.14

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


2014 MASTERS QUALIFIERS
Rest Day.
Congrats to all of our Masters Athletes.

2015 OPEN ATHLETES
1.  2k Row

2.  L-Sit
Accumulate 2 minutes

97 comments:

  1. 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?

    ReplyDelete
    Replies
    1. Yeah Loren, I think that'd be a good sub. Or do 70# dumbbell for 60 reps.

      Delete
    2. Hey Ben, just so I'm getting this correct.
      The 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?

      Delete
  2. Open:
    1. 2k row - 7:09.
    2. Done. 40sec + 4x20sec

    ReplyDelete
  3. Masters qualifiers
    1. 265 20lbs pr
    2. Amanda 5:44
    3. Row/HSPU/DU 12:05
    4. 100 Pullups /100 WB 8:28

    ReplyDelete
    Replies
    1. Trevor, very impressive scores on all of the qualifiers. Congrats and way to motivate and inspire all of us!

      Delete
    2. That is awesome! Great work!

      Delete
    3. Great job Trevor! Good luck at Regionals!

      Delete
  4. Regional:

    1. 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

    ReplyDelete
  5. Today hurt!

    Regionals:
    1) snatch work - done
    2) 18:54
    3) L-sit - 7ish mins

    ReplyDelete
  6. Open
    1. 7:35\
    2. Done...10 second intervals ... Tough!!

    ReplyDelete
  7. Open
    7:44 row
    3:44 to get 2 min l-sit

    ReplyDelete
  8. I did the regionals row WOD and L-sit this morning

    WOD: 14:34 with 60# DB
    -7:40 2K Row
    L-sit: completed in 5:29

    Thanks again Lou for keeping me company.

    ReplyDelete
  9. Open

    1) 2k row - 7:35.5 - 15 sec PR
    2) L-sit - Done on rings

    ReplyDelete
  10. Open

    2k row: 07:30
    L-sit: 10 sec intervals

    ReplyDelete
  11. OPEN
    1. 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

    ReplyDelete
  12. Regionals (kinda):

    1. 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.

    ReplyDelete
    Replies
    1. Good job on the metcon Michael. I also altered the snatch workout sort of how you did. Was a good one.

      Delete
  13. Great video. Al Pacino's "Inches" speech from Any Given Sunday is on my pre-game playlist. Goose bumps every time.

    ReplyDelete
  14. Forgot to ask, I was sidetracked by the video, what is a good 2K row sub? Maybe running and/or burpees?

    ReplyDelete
  15. Regionals.

    1). 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.

    ReplyDelete
    Replies
    1. 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!

      Delete
  16. Open 2015/Masters

    2K 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!!!

    ReplyDelete
  17. Open:
    1) 8:11
    2) Done, averaged about 20-30 second holds

    ReplyDelete
  18. Open

    1. 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

    ReplyDelete
    Replies
    1. Keep you chin up Jon that is a good time in my book.

      Delete
    2. Thanks Ryan - I appreciate it!

      Delete
  19. Replies
    1. Big PR for a 2K row...Nicely done!

      Delete
  20. Open
    1. 7:13 PB
    2. Done, by 10-12 sec.

    ReplyDelete
  21. Did the Regionals row wod with 75# DB
    1) 13:36 . Finished row at 7:31
    2) l-sit: 4:26

    ReplyDelete
  22. This comment has been removed by the author.

    ReplyDelete
  23. 1. Row - 7:01
    2. L-sit - 5 min. to complete

    ReplyDelete
  24. Regionals work:

    1. 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

    ReplyDelete
  25. 1. 2K Row - 7:39
    2. L-Sit 50+30+20+20sec

    ReplyDelete
  26. 2k - 6:51.2 big Pr.

    L-sits done. Not super efficient, but done.

    ReplyDelete
    Replies
    1. Well done on the row! Congrats!

      Delete
    2. Thanks! 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.

      Delete
    3. Two 2k rows in one week? Glutten for punishment?..

      Delete
  27. Open:
    1) 7:44
    2) L-sits done with :20 on/ :40 off x6

    ReplyDelete
  28. Regional
    1-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#)

    ReplyDelete
  29. A. EMOTM Snatches

    All 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.

    ReplyDelete
  30. Masters 46
    1.) 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

    ReplyDelete
  31. Snatch EmoM Rx'd and no misses! Very happy!

    Metcon: 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!

    ReplyDelete
  32. Open/Masters

    2K 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

    ReplyDelete
    Replies
    1. 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!

      Delete
    2. Live to fight another day Peter. Nice work.

      Delete
    3. Forget it Peter. It's done and now you move to tomorrow and push as hard or harder. We all have those kind of days.

      Delete
  33. Regionals
    1. 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

    ReplyDelete
  34. Regionals
    1. 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.

    ReplyDelete
  35. Did regionals met con 12:28 w 70 lb db

    ReplyDelete
    Replies
    1. Damn, Blaine, you have been killing it lately! Great job!

      Delete
  36. Open
    1. 2k row - 7:04. PR by 8 sec
    2. Done. Need to work on these. Terrible at L sits!

    ReplyDelete
  37. Open:
    1. 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

    ReplyDelete
  38. REGIONALS

    1) 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.

    ReplyDelete
  39. Regionals
    1. Scaled weights: 65-75-85-95-105
    2. 16:41 (50# dumbbell snatch)
    3. Completed

    ReplyDelete
    Replies
    1. We were just about twins in our work today. Used the same weights for my snatches.
      Finished my 2k @ 8:25 and got 16:48 with the 50# DB

      Delete
  40. Open/Masters (41)

    1. 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

    ReplyDelete
  41. 2km Row - 6:53 (7 sec off PR)

    Did different gymnastics work with class

    ReplyDelete
  42. 2015 Open:

    2K Row: 7.42 (4 secs off PR)
    2 Min L-Sit: Done w/Rings in 6.05

    ReplyDelete
  43. did # 2 and 3 from regionals
    2) 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...

    ReplyDelete
  44. Open/Masters 48

    1. 2k row 7:20

    2. Took 8 minutes. Sheesh.

    Also worked squat clean and ohs goat.

    ReplyDelete
  45. Did regional row/BBJ/db snatch wod
    17:28....2k row in 7:29. 100# DB was rough

    L-Sit Completed...need to work on these.

    ReplyDelete
  46. Open
    1) 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.

    ReplyDelete
  47. Regionals:
    1. 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!

    ReplyDelete
  48. 1. EMOTM Snatches: 75-95-115-135-155 (scaled down to work on technique)

    2. Row/Burpee Box Jumps/DB Snatch (85 lb): 14:11

    3. L-Sit: complete

    ReplyDelete
  49. Open
    1. 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

    ReplyDelete
  50. Part 1 (Snatches) - Complete
    - 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.

    ReplyDelete
  51. Open
    1- 7:09
    2- done. Was more like a tuck sit at the end.

    ReplyDelete
  52. Regionals:
    1. 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.

    ReplyDelete
  53. Open
    Did EMOM x 5 20s Handstand Hold to work on that GOAT

    Me
    2K - 7:00

    Wife
    2K - 8:46

    Josh & Katie

    ReplyDelete
  54. Regionals
    1. 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

    ReplyDelete
  55. 1- completed exepted the 205, i missed all of them... Goat
    2- 14;40 (7;10 row)
    3- completed in about 7 sets

    ReplyDelete
  56. Regionals
    Snatch-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

    ReplyDelete
  57. Regional programming
    1. 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

    ReplyDelete
    Replies
    1. Whoa man! 1RM is 185, but CRUSHED the WOD with the 100lb dumbbell! nice work.

      Delete
  58. Whoa, that snatch work was hardy & heavy, loved the challenge...
    1. 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...

    ReplyDelete
  59. Open:
    1) 7:15, 9 seconds from PR...really need to continue working on rowing, definitely a weakness
    2) Done... whew, that was fun

    ReplyDelete
  60. Had to do some position snatching today.. because my snatch=weak sauce..
    2)13:31 w/ 80# DB (6:41 2K)
    3) Complete

    ReplyDelete
  61. Weird day today:

    Did 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.

    ReplyDelete
  62. Regionals
    1. 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

    ReplyDelete
  63. Regionals
    1. 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

    ReplyDelete
    Replies
    1. Regionals-

      Did 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!

      Delete
  64. 1)Volume in that snatch wod killed me
    Unbroken till 185 then 1,3,2 @185 0@205
    2) 12:01 60lb db

    ReplyDelete
  65. Snatch
    115 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)

    ReplyDelete