Monday, April 7, 2014

Tuesday 4.8.14

Cheryl Nasso.

2014 REGIONAL & GAMES ATHLETES
1.  Jackie
1,000m Row
50 Thrusters, 45
30 Pull ups

2.  Clean Complex
work up to a heavy (not max) set of: Power Clean + Front Squat + Jerk

3.  Front Squat
work up to a heavy (not max) set of 5 Front Squats


2014 MASTERS & 2015 OPEN ATHLETES
1.  Jackie
1,000m Row
50 Thrusters, 45
30 Pull ups

2.  Clean Complex
work up to a heavy (not max) set of: Squat Clean + Front Squat + Jerk

3.  Front Squat
work up to a heavy (not max) set of 3 Front Squats

154 comments:

  1. Just started following as of a few days ago. I'm coming off of following OPT and Invictus training templates. I was wondering how I should progress through the workout, As written 1-3 or the strength component first and then metcon?

    ReplyDelete
  2. Welcome! I'd recommend following it in order. Often the strength stuff is first, just not today.

    ReplyDelete
  3. How much is reps of clean complex I must do? Power clean+front squat+jerk it is one per, and how much this complex reps?

    ReplyDelete
    Replies
    1. Andrew, you can do 1 heavy set. 80-90% 1RM. Clean complex is only one rep. of each movement.

      Delete
    2. Вадим лучше по русски)))) а так я понял, спасибо

      Delete
  4. 1) Jackie 6.46

    2) 100kg Felt a bit fatigued as I did this yesterday as well.

    3) 140kg 3reps

    Thank you coach.

    ReplyDelete
  5. Masters 47
    1. 6:15 (Rowing 3:32.4// thrusters ub// pull ups ub)
    2. 100kg
    3. 125kg

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

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    2. That's an impressive Jackie time. Nice work.

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    3. I'm also happy with this result. Thank you Clayton.

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    4. Ни х...фига себе)))

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    5. Nice work Vadim! Looks like you are ready for next week.

      Delete
  6. Regionals
    1. 7:10 Rx (Row-3:40ish , thrusters UB, PU-20/10) First time actually doing this WOD
    2. 275lb (felt strong)
    3.225lb (took it easy, recovering from patellar tendonitis)

    ReplyDelete
    Replies
    1. think I may have that tendonitis, any suggestions on what you have been doing to help it?

      Delete
  7. And today I was the nail. Ouch. Felt like I was rowing through mud with a 50# vest.
    Jackie 8:08
    235# clean
    275# front squat.

    ReplyDelete
  8. Open
    1) 8:33 - 3:40 row, 25/15/10 thruster, 10/5/5/5/5 (all butterfly, forcing myself to do all butterfly going forward). I need to be sub 8 on this
    2) 185#
    3) 215#

    ReplyDelete
  9. Regionals.

    1) 6.34

    2) 209. Just couldn't quite stand up 220 today. Although I got it fairly easily yesterday.

    3) 275 for 5reps.

    ReplyDelete
  10. Open
    1. 8:23 (had top sub 4 mins airdyne)

    2. 185

    3. 235

    ReplyDelete
  11. Open
    1. 8:34

    2. 95,115,135,155,165,175

    3. 95,135,185,205

    ReplyDelete
  12. Jackie - 7:07

    Power Clean + FS + Jerk - 300 lb.

    5 Rep FS - 300 lb.

    ReplyDelete
  13. Just started blogging today. Been following this program for about 4 months now, really enjoying my body getting use to this type of volume. Massive thanks to Ben for this program, cannot wait to follow a full year and see some awesome gains.

    I'm starting to blog as I believe I will push myself a lot harder knowing I have to publish my results:-)

    1. Jackie - 5:42 (25sec PR)

    2. Clean Complex - 130kg (285lb)

    3. FS Heavy 5 - 125kg (275lb)

    ReplyDelete
  14. 1. "Jackie" 7:55 Thrusters 25/25 Pull Ups 15/15
    2. Clean & Jerk 110kg
    3. Front Squat 110kg

    ReplyDelete
  15. Jackie 5:43 10 sec pr
    Clean complex 112kg
    Front squats 100kg

    ReplyDelete
  16. Jackie: 8:15
    Clean Complex 175lbs
    Front Squat 185lbs

    ReplyDelete
  17. Is the goal of doing this clean complex again to get the same weight as on Sunday ?? Since it is just "heavy"

    Thanks!

    ReplyDelete
  18. Regionals:

    1. "Jackie" 6:54. Row 3:32.5 Thrusters unbroken Pull-ups 10,10,8,2. 0:25 PR
    2. Clean complex. 220 lbs. Did power cleans and split jerks.
    3. Front squats 245 x 5, 255 x 3. Did both because I am an idiot.

    Have a great day everyone!

    ReplyDelete
    Replies
    1. Man you always kill WODs with thrusters in them your cycle time must be great.

      Delete
    2. Great Work! MJ! Always nice to PR! I will have video for you today...

      Delete
    3. Nice job on the PR MJ! I did the opposite of your pretty much, broke up the thrusters and tried to go ub on pullups (did 20-10).
      Congrats!

      Delete
  19. Jackie = 9.23. The strength will wait until later.

    ReplyDelete
    Replies
    1. 2. Worked up to 65kg.

      3. 60kg across.

      Delete
  20. OPEN
    1. Jackie - 6:33 Rx (18s PR)
    2. Clean Complex - worked up to 215#
    3. Front Squats - 3 x 225/245/265

    ReplyDelete
  21. 1. Jackie
    6:58; row 3:40ish unbroken thrusters 15/15 pull-ups had to come down because hand was slipping.
    2&3 Skipped and did the catalyst work

    ReplyDelete
    Replies
    1. Blaine, nice job on Jackie. Was that a PR? Also, how are you liking the Catalyst programming?

      Tell Victor I said hello :)

      Delete
    2. I believe it was a PR by like a 1:30 but that was on the reverse Jackie we did a while back don't believe I've ever done regular Jackie.
      I'm liking the Catalyst programming so far just a shit ton of volume, plus I'm doing it as a crossfitter and not a weightlifter so instead of drop reps I'm doing touch and goes which makes it much tougher.
      But what the hell I'm still young figure I might as well beat the hell outta my body while it still has years to recover right.
      I'll tell Victor you said Hi.

      Delete
  22. 1. jackie: 7:55, row:3:55, thruster 32-43-50, pull-ups unbroken.
    2. 80 kg.
    3. 82.5 kg.

    ReplyDelete
  23. Regionals but in the opposite order:
    1. Front Squat - 70kg x 5
    2. Clean Complex - 75kg
    3. "Jackie" 7:29 - thrusters were broken up into about 4 sets - legs were sore - probably why it was programmed the original way! Then Pull Ups were 10,10,10 a bit disappointed with having to break up pull ups so much they are usually what I am good at but still a PR nonetheless.

    ReplyDelete
  24. Regionals:

    1) Jackie - 5:48
    2) complex - 275
    3) FS - 325x5

    ReplyDelete
  25. Regionals (in different order due to class using rowers)

    1.) Complex up to 310# (the knee felt great so decided to push a little more)

    2.) Front Squat also up to 310#

    3.) Jackie: 5:17rx......wanted sub 5:10 but went too slow on the thrusters...everything unbroken.

    ReplyDelete
    Replies
    1. Good job man! You Smoked it today!

      Delete
    2. Great job Brannen. Those are some sick numbers.

      Delete
    3. Thanks guys!! Better than I've felt in a long time. Really happy about the progress I'm making:)

      Delete
  26. Open
    1) 5:52 Rx
    2) 245 (20lbs less than Sunday)
    3) 255

    ReplyDelete
  27. Open/Masters
    1) 6:03
    2) 235. 10# more then yesterday.
    3) 275

    ReplyDelete
    Replies
    1. Nice work... You must have found my 10#...I was less!

      Delete
    2. Steeve gearing up for next week! Great Jackie time!

      Delete
    3. Steve, man you have some kind of work load capacity...damn nice time on Jackie and the weights!

      Delete
    4. Thanks guys! Looking forward to next week Michael. I'll have 2 days to do those workouts. Leaving early Sunday am for a week vacation in the sun lol!

      Delete
  28. Open
    1. 8:41
    2. 135# (did this last night)
    3. 3x165# (didn't read that we were supposed to do 5 reps)

    ReplyDelete
  29. Open
    1. 6:20 (31 sec. PR) all unbroken
    2. 225# (30# less than Sunday)
    3. 255#

    ReplyDelete
  30. Open/Masters (44)
    1) 8:22
    2) 235# video here ~ http://youtu.be/Kgrll-_xUcY
    3) 265#

    Lost 10# from yesterdays Clean Complex...Dupre found it!

    ReplyDelete
    Replies
    1. That was awesome! Made it look easy. Thanks for posting the video. I love to watch videos that guys post on here. Really makes me feel like I have dozens of workout partners.

      Delete
    2. That push jerk does look strong! Nice work. My shoulder flexibility is one thing that really holds back my jerks I think.

      I'll throw up a vid of that clean/jerk complex we did last week on my results today.

      Nice work Tony!

      Delete
    3. Very strong on the video, looked too easy for you!

      Delete
    4. Good job! Next time... Let me find more weight lol!!

      Delete
  31. 1. Jackie
    =6:08
    Big PR last was over a year ago (7:14). 3:36 row & went unbroken in everything which I'm stoked about.

    2. Complex
    =260lb

    3. Heavy 5 Front Squat
    =275lb

    ReplyDelete
    Replies
    1. Congrats on the PR! Also, nice numbers on the complex and the front squats!

      Delete
    2. Thanks Mike I appreciate it! Keep up the good work and I see you giving lot of people good praise in here and it's great to see that.

      Delete
  32. Masters
    1.Jackie 5:58PR Tried butterfly pull-ups hahahaha that was messy only lasted for 7 reps.
    2. Clean complex 225
    3. Front squats 275

    ReplyDelete
    Replies
    1. Killin it on that Jackie! Nice job!

      Delete
  33. Open Masters
    1. 8:52 (done with thrusters at 6:45, PUs are a weakness)
    2. 1x3 @ 85, 105, 125, 135 (PR jerk)
    3. 1x3 @ 135, 155, 165

    ReplyDelete
  34. Open
    1. "Jackie": 7:57. Row in 3:32.6, thrusters were hard, pull-ups - 10-5-5-5-5, was tired by then.
    2. Worked up to 165#
    3. Worked up to 185#

    ReplyDelete
  35. 1-6:33
    2-235#
    3-235#
    Feeling weak and beat up after the open. Should be hitting 255# on the last two workouts. Gonna try to up my caloric intake and get back on some sups from here on out.

    ReplyDelete
  36. Master OPen 2015

    1) Jackie 9:06 RX
    2) 105 # (stopped early due to shoulder pain)
    3) 175#

    ReplyDelete
  37. 1. Jackie-6:24 huge PR

    2.complex-270 PCL was the hard part

    3.5 rep FS= 315 failed the first time got fired up and did it again. It was easy the second time.

    ReplyDelete
  38. Well I'm an idiot and didnt realize we were suppose to do Jackie first.

    Front squats up to 315 x 5

    Clean complex up to 275, hit 295 for p clean and FS but missed jerk

    Jackie 5:43 (9 sec off P.R- but pr'd my 1k again at 3:26- that hour of rowing makes 1k feel like a breeze)

    ReplyDelete
    Replies
    1. Great Jackie Time...Impressive!

      Delete
    2. Good job! And Congrats on your filthy 50 sponsorship!

      Delete
    3. Thanks a lot guys! And thanks Steve! Appreciate it man! if your at regionals come say hey!

      Delete
    4. Are you competing at Tag Team again this year at Cordis?

      Delete
  39. Open/Masters (41)

    1. Jackie 6:49 Row 3:32 then broke thrusters into 4 sets trying to save a bit to go ub on pullups. Was able to do 20-10 on pullups. Happy but I think next time Ill try to rest less on the thrusters.

    Didn't do the weights today, my legs are feeling, sore so I decided to rest them.

    Here is a vid I took last week of the clean/jerk complex we did. This was my last set at 185#
    https://www.youtube.com/watch?v=YBeEKwunpLg

    ReplyDelete
    Replies
    1. Nice work! Impressive Jackie Time! Great flexibility on getting the elbows thru... Made that look easy!

      Delete
  40. Great work on Jackie and strong on the Big Clean! Thanks for posting the video!

    ReplyDelete
  41. Open/Masters 43

    Jackie: 7:12, damn, was hoping less than 7, next time! Row was 3:28, thrusters: 30, 10, 10, pull-ups: 10, 10, 5, 3, 2

    Clean complex : 215 (10 more than Sunday)

    Front squat: 225 for 5

    ReplyDelete
    Replies
    1. Smoking that row on Jackie Peter! Nice work today!

      Delete
    2. Great Job on the Jackie time Peter!!! I finished the Row in 3:40ish and had exact same rep scheme as you on the Thrusters! But nowhere close to your time...need to reduce my rest time...

      Delete
    3. Thanks guys, I just looked up my Jackie time from last May, 8:30, so a lot better!

      Delete
    4. That is an awesome PR Peter! Congratulations.

      Delete
    5. Wow! That's a huge improvement! Good job Peter, keep it up!

      Delete
  42. Jackie 6:54 5 sek pr
    Complex up to 80 kg
    5X5 fs @70 kg

    ReplyDelete
  43. Open

    1) Jackie - 6:33. About :10 off of PR. Pullups just weren't there today.
    2) Complex - 195, missed 210
    3) 205

    ReplyDelete
  44. 1) 6:07 rx
    Unbroken and PR!

    2) 255#

    3) 245#

    Felt goooood!

    ReplyDelete
  45. Open:
    1. 06:31
    3. 225x3 keep going and did a 1RM just to see at 245. Failed at 265. PR both.

    ReplyDelete
  46. Regionals:

    1. 5:44
    2. 265lbs
    3. 275lbs

    Wow Jackie took way more out of me than I thought for the lifting.

    ReplyDelete
  47. Open Masters
    Diane 4:08 Rx
    Clean complex
    85/95/105/115/125/135/140

    ReplyDelete
  48. Jackie 6:48
    Couldn't jerk 275 today hit 255
    315 front squat x3

    ReplyDelete
  49. 1. Jackie (2k AirDyne sub): 6:11, off a/d at 3:20, thrusters 30/20 w/5sec rest, pullups 11,9,7,3. Never did Jackie before. Happy but would like to try with rower.
    2. 245#, Did SqCleans because that's where I need help. 20# more than yesterday and felt a lot better. Really taking time and working on starting position and staying on heels. Videoing helps see that: https://www.youtube.com/watch?v=Sfvr2-f76Ww
    3. 275# x 4, grrrr, this was easy 2 months ago. Didn't think I'd max out today.

    ReplyDelete
    Replies
    1. I'm not sure if I like the video editing skills or lifting skills better! Nice work on both accounts. And was all of that done with running shoes? If so, even more impressive. Thanks for sharing and keep it up. You're all inspiring me to video and post...

      Delete
  50. Regionals / Games

    1) 7:12. Really disappointed with this. My shoulders were a little tired from another WOD I did this morning but no excuse. Heart felt good. My mind let me down here.

    2) Did a Squat Snatch plus two Overhead Squats in place of the cleans and front squats. Worked up to 205 and felt good with that. Ran out of time. Probably coulda hit 215 or 225.

    3) Did Back Squats just because I'm missing them. Worked up to 300 for five reps. Stopped there.

    ReplyDelete
  51. Jackie - 6:15 PR by 30s. Everything unbroken, thrusters just slow. 3:38 row.

    Complex - 245

    FS - Did Hatch cycle week 2, day 1 yesterday.

    Bench Press from yesterday with a partner - 10/10/8/8 @ 195

    DB Thruster WOD from yesterday - 13:38. 10x20m lengths for run.

    ReplyDelete
  52. Open
    1. Jackie - 7:19. Couldn't go UB on thrusters.. Got 35 then burned out. 20/10 on pull-ups. Room to improve here.

    2. Clean complex- 275! PR for the jerk. Sunday I got 265 so this was good. Tied my pr for the clean.

    3. Worked up to 305 x 3 front squats.

    ReplyDelete
    Replies
    1. Video of 275 clean complex http://www.youtube.com/watch?v=bGQ8NsDzCos

      Delete
    2. Solid!!! That was awesome all around. As if you had another 25# in you!

      Delete
    3. Nice work on the complex Mark!!

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    4. Thanks Chris! I still need work on getting FULL extension and keeping bar back on the second pull, but it's coming along. Appreciate the feedback!

      Delete
    5. Thanks for the nice words guys!

      Delete
    6. Really strong Mark! Once that second pull gets cleaner, you'll be over 300# in no time!

      Delete
    7. Awesome - solid - and great song in the background ;o) If it were for a 1RM, you definitely looked like you could have pushed it. That's a lot of weight...nice. I'd take it in a heartbeat.

      Delete
  53. First time poster.. been following for a little. Canada East Regional team competitor. Figured I should start posting regularly! :)

    1. Jackie - 7:49 (PR... last time I did Jackie was in 2012 and it was 12 mins)
    2. Clean complex - 180#
    3. Front Squat 200#x5

    ReplyDelete
  54. Open
    1) 6:29 - Real happy with this only have done reverse Jackie before.
    2) 215# - Did power clean because I did Sunday's WOD yesterday.
    3) 245#

    ReplyDelete
  55. Open
    1. 6:36- 17 sec PR
    2. 245#- hit 265 sqt cln and f.sqt, missed the jerk
    3. worked up to 255# then had to teach the 5 pm class

    ReplyDelete
  56. Open
    1.) Jackie-9:12
    2.) Clean complex- 115
    3.) Front squat- 155

    ReplyDelete
  57. 1) 6:47. 1:03 second PR. Stoked for that, really wanted sub 7. Slow thrusters, but that'll come.

    2) 255. 275 just wasn't coming up today.

    3) Opted to hit some OHS. Worked up to 225 for 2, missed the third, but on a fresh day, there's more in the tank.

    ReplyDelete
  58. 1. Jackie: 6:42
    2. Clean Complex: 265
    3. Front Squat: 365 x 5

    ReplyDelete
  59. Game got rained out, so I got to get the workout in.
    1. Jackie- 7:25. Had never done this before. Did the row in 3:25.
    2. Squat Clean+FS+Jerk- 245lbs.
    3. No squats for the next couple months.

    ReplyDelete
  60. Open
    1- Jackie - 6:39
    2- 185 felt heavy today
    2- 205

    ReplyDelete
  61. open
    1) 7:17 rx
    2) 180, couldn't quite get underneath 185 today!
    3) 195

    ReplyDelete
  62. open
    1) 7:17 rx
    2) 180, couldn't quite get underneath 185 today!
    3) 195

    ReplyDelete
  63. Open/Masters 48

    1)9:28
    2) worked up to 185# power clean and jerk concentrating on high elbows for a better "shelf". I typically have low and outside elbows but I want to switch. Did power clean because I did today's complex yesterday.
    3) 3 fs @ 235#

    ReplyDelete
  64. Skipped Clean Complex because we are on the Sunday rest day plan

    Me
    Jackie - 6:42 (Over 1 Minute PR)

    FS 135-225-255-265 (3RM is 275#)

    Wife
    Jackie-11:10 (red band assisted PUs)

    FS 95-115-135-145*1

    Josh & Katie

    ReplyDelete
  65. Only had time for Jackie tonight.

    1. Jackie - 6:44, first time ever doing it.

    After this week I will be back to following regularly. I have my Comps for Grad school this Friday then I should be back on my normal schedule. I hope everyone is recovered from the Open and good luck in preparing to all Regional athletes!

    ReplyDelete
  66. Masters 50
    1. Sub .75mi run for row,9:16
    2. 215 (f jk)
    3. 230 (-20#)

    ReplyDelete
  67. Open
    1. Jackie 11:34
    Thrusters were so bad!
    2. Worked up to 135#. Felt good.
    3. Worked up to 135#. Felt good.

    ReplyDelete
  68. 1. "Jackie" 5:56rx. Over a minute pr

    2. Worked snatch cuz I did clean complex yesterday.

    3. Front squats
    355

    4. 5k row for a little active recovery.
    18:56

    ReplyDelete
  69. Regionals-

    1. Did Jackie a few weeks ago, and hands still mangled from the 50/100/50 workout from the other day, so hit the DB thruster, lunge, and run workout that I missed while on vacation. Went UB from the thrusters, into the lunges and hit a time of 8:50.

    2. 95/145/165/185/205/225/245 failed the jerk x4.. 285 is my C&J PR. Still haven't found it yet. Don't know what's wrong.

    3. 205/235/255/275

    ReplyDelete
  70. Open:

    1. Jackie w/ 800 M. Run instead of row: 7:32
    2. Clean Complex @ 285 lbs
    3. Squat Clean + 5 x 285 Front Squat

    I need a squat rack and a rower for the garage gym!

    ReplyDelete
  71. Jackie - 7:50
    Complex - hit 225#, missed the jerk at #235
    FS - worked up to 225# and missed my 3rd at 245#

    ReplyDelete
  72. Jackie: 6:21
    Complex: skipped. Wrist hurts too much on cleans
    FS: 235

    ReplyDelete
  73. Jackie 7:52.
    Complex to 185
    FS to 175

    ReplyDelete
  74. Regionals
    Jackie 6:44
    Complex 295
    FSx5 285

    ReplyDelete
  75. Just was not my day. Was feeling tired and low on energy all around. Brutal...
    1. Jackie
    Time: 9:16min (not happy at all with this, no excuses)

    2. Clean Complex
    work up to a heavy (not max) set of: Power Clean + Front Squat + Jerk
    Up to 175# (felt a lot heavier today then it did yesterday)

    3. Front Squat
    Did a 5 min EMOM instead of 5 FS @ 125# (legs were just gassed and jello-y at this point)

    All in all not my best day.

    ReplyDelete
  76. Open:
    1. Jackie - 6:49 Row - 3:29
    2. Worked up to 225# Failed Jerk twice - need to work on Jerks more.
    3. Skipped

    ReplyDelete
  77. Just was not my day. Was feeling tired and low on energy all around. Brutal...
    1. Jackie
    Time: 9:16min (not happy at all with this, no excuses)

    2. Clean Complex
    work up to a heavy (not max) set of: Power Clean + Front Squat + Jerk
    Up to 175# (felt a lot heavier today then it did yesterday)

    3. Front Squat
    Did a 5 min EMOM instead of 5 FS @ 125# (legs were just gassed and jello-y at this point)

    All in all not my best day.

    ReplyDelete
  78. Jackie -

    6:49 - first time doing with a rower. row - 3:48

    thrusters - 30, 20. pu's ub

    ReplyDelete
  79. OPEN:

    1) 6:11
    2) Power Cleaned because I did Sunday's work on Monday, 275
    3) 295

    ReplyDelete
  80. Open:

    1. Jackie: 8:46 via an elliptical. I know, not glamorous, but it got the job done.
    2. 185# Squat Clean, Front Squat, & Jerk. Same as a couple of days ago. I wanted 195, but just didn't have it in me today. I know I'm a day late, but if anyone happens to pick this up, check out my video here: http://youtu.be/UvUnkpbVebs I need to stop my knees from collapsing, so all tips are welcome!
    3. 185# 3 rep Heavy Front Squat

    ReplyDelete
  81. 1. Jackie At 7:17 First TiMe Actually Rowing It
    2. 235 Again
    3. Only Went To 255
    Added In A 531 Program But Am Questioning To Much Volume With This programming

    ReplyDelete
  82. 1. Jackie At 7:17 First TiMe Actually Rowing It
    2. 235 Again
    3. Only Went To 255
    Added In A 531 Program But Am Questioning To Much Volume With This programming

    ReplyDelete
  83. Open
    1. Jackie - 11:44
    2. Complex - worked up to 120# (Legs were jello!)
    3. Front Squat - worked up to 125#

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

    ReplyDelete
  85. Hello, I'm new to the blog and excited to get started. Hopefully I can keep up with it as best as possible. I'm a firefighter so I will have to adjust sometimes due to my schedule but will try and keep it as programmed
    1. Jackie 6:17
    2. Clean complex 275
    3. N/A

    ReplyDelete
  86. 1.Jackie 7:37 row 3:30
    2 skip
    3 up to 235 for 5 got slow so stopped.

    ReplyDelete
    Replies
    1. Look at this guy posting! Glad to see you on here buddy

      Delete
  87. Regional Programming
    1. 7:19 rx
    2. worked up to 225#
    3. Tempo front squats up to 245#. Did a set of 5 at 275#.

    ReplyDelete
  88. Regional Programming
    1) "Jackie" 5:54rx 12 seconds slower than last year at regionals everything UB just rested to much with the bar over my head

    2) Clean Complex 285 Prd my Power clean and push jerk here!

    3) 5 rep heavy Fs 335

    ReplyDelete