Monday, April 14, 2014

Wednesday 4.16.14

Bushey.

2014 REGIONAL & GAMES ATHLETES
1.  "Big DT"
5 RFT:
12 Deads, 185/135
9 HPC, 185/135
6 Jerks, 185/135

Rest as long as possible

2.  For Time:
5-4-3-2-1 Rope Climbs
10 Calories on Assault Bike (30 cals on airdyne)
Round one is 5 rope climbs + 10 cals, round two is 4 rope climbs + 10 cals, etc...

Rest as long as possible

3.  "The Animal"
100 KBS for time, 70/53


2014 MASTERS
1.  Strength
Front Squat, quickly work up to a heavy double (not max).

2.  Metcon
75 Clean and Jerks, 95/65

3. Skills
AMRAP 6 of:
3 unbroken Muscle ups


2015 OPEN ATHLETES
1.  "Randy"
75 Power Snatches for time, 75/55

2.  Skills
EMOMx10
Odd:  200m Row
Even:  3-5 Muscle ups

Want to master something?  
Be prepared to put in the time, and be prepared to fail.  

100 comments:

  1. I've been following (along with a few others) out of crossfit unrivaled in Chesapeake VA for about 6 months now. Thank you for the great programming! We are heading to regionals as a team.

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  2. A question about Wednesday as I plan my week, with out a bike or airdyne for part 2, can a rower suffice? If so, recommended calories? Thank you in advance-

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  3. same question as ryan... I'd use an ERG. so would i do 10 cal or 30 cal?

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  4. Rope/AD - 16:21

    Row/muscle ups - 5, 5, 5, 4, 4 UB

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  5. Open:
    1. 4:55
    2. Emom - Done. All 3 MUs

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  6. Masters 2014/47
    1. 120kg
    2. 7:46
    3. Not done because of shoulder discomfort.

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    Replies
    1. Solid work!!! Keep it up! Can't wait to see how you do on the Masters "Regional" WOD's.
      Great time on the Clean & Jerks!!!

      Delete
  7. Open.

    1) 5.29. Felt horrible on this today for whatever reason. About a min off my pr.

    2) done. 5's for muscleups. All unbroken.

    3) 3rep push press. 135/155/165/175/175/185

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  8. Open.
    1. 5:32, 6 sec. worse than the last time.
    2. Done, 3/3/2/2/2 for the muscle ups. Didn't go well.

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  9. Open
    1) 3:38 - grip is always limiter. Any tips to minimize the strain on the grip or on how to build the endurance of it would be much appreciated.
    2) 5/5/5/3/4

    ReplyDelete
    Replies
    1. GREAT time!! Have you tried "hook grip"?
      I have never been THAT fast in any WOD, so I do not know if the hook grip fails you as well...It helps me in the middle of my workouts when grip becomes and issue.
      My times are MUCH slower than yours...so I get that extra rest as well ;-)

      Delete
  10. Regional:

    1. ''Big DT'' - 16:30

    2. For Time - 13:15

    3. ''The Animal'' - 5:45 (The rest up to this workout was tough, felt like I had to come back from the dead lol...did in quick sets of 5...not a great strategy but with KB's its always the same with me, if my grip didn't go then I could continue on wards as in wall balls. If any of you have had same problem and corrected it...I'm open to advice:-) bring on tomorrow's active recovery)

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  11. Open

    1) "Randy" - 4:42
    2) EMOM - Done, 4 MU every even minute

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  12. Open:

    Holy bad day at the gym! I guess we all have them every once in a while. Got the work done and got out. Felt like a walk of shame to my car. Tomorrow is a new day!

    1. "Randy" 6:15. Almost a minute off my already pathetic PR. My forearms blew up.
    2. Done. 3 MU's per round. Forearms were still so jacked holding the rings was an issue.

    Looking forward to some active recovery tomorrow and a better day on Friday.

    Have a great day everyone!

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    Replies
    1. We all DO have them every once in a while! Refocus & Recover tomorrow! Friday will be a STRONG day for you!

      The positive is you made it thru the workout ... NEVER QUIT!

      Delete
    2. Exactly tb. Some times there's just no explanation. Friday could easily be your best day in months. Shake it off Mike, you'll bounce back...

      Delete
  13. 1)9:47RX
    2)12:37RX A couple times I had to wait for the airdyne.
    3)7:01
    Rest time was about 15 min between each.
    CrossFit Payback

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  14. Randy 4:25 Rx pr :34
    Row 3 mu per round. I was off the kin, rower and mu station too far away from each other

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  15. 1. "Randy"- 4:52. First time doing this WOD.

    2. Completed with 5 "jumping" MU's per round. I crossfit in my garage and muscle-ups might literally pull the roof down. Need to build something ASAP.

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  16. Open/Masters
    1) 295#
    2) 75 C&J @ 75#; 4:58. Grip burner.
    3) done

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    Replies
    1. C&J were done @ 95#. All confused this am for some reason... I started that wod doing power snatches, in my head I was doing Randy @95#. My girlfriend stopped me.

      Delete
    2. Nice Work! Excited to see how you do in the Masters WOD's... You are ready to go!!!

      Delete
  17. Regional:
    1) 17:30 Rx
    2) Done (not for time since we had two rowers/ropes with 3 ppl).
    3) 6:41 Rx

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  18. Randy = 4:35
    ~ first time under 5:00...but I was hoping for under 4:00 (I am greedy) It did felt good...managed my time/intervals well


    M.U. were UB = 3&2 / 3&2 / 3&1 / 2&1 / 3&1

    Penalty on myself for not finishing under 4min on RANDY:

    The Animal ~ 6:45

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    Replies
    1. Great job today Tony! That is a great Randy time. How are the legs after "Karen + 1,500 lbs."?

      Delete
    2. Legs are fine... Low back is just on fire. Wore a belt for the KBS just to keep upright! Looking forward to tomorrow...recovery!

      Delete
  19. Master
    1. Front Squats x2 315
    2. 75 C&J 6:35 rx
    3. 6min AMRAP 3 UB MU 11 rounds

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  20. This comment has been removed by the author.

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  21. Regional

    1.Big DT - 10:51

    2.Rope Climb/Assault Bike - 13:23

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  22. Open
    Randy 4:50 first time doing this
    Mu I did 5,5,5,3,3

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  23. Regionals:
    1.) Big DT: 7:19Rx

    2.) Doing in a few hours...had to wait for ropes

    3.) 100KBS: 3:57Rx

    ReplyDelete
    Replies
    1. Killed both. Incredible time on Big DT.

      Delete
    2. Serious work on DT. I thought I smoked that. You killed it man

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    3. Agreed. That DT time is top notch.

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    4. Phew. That DT time is grown up talk.

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    5. Thanks guys! It's one of my favorites:) I really appreciate the encouragement!!

      Delete
  24. Master 2014
    Out of order
    75 C&J 7:55
    Fs: 145
    Mu: did this as 2 otm: got one set linked.

    ReplyDelete
  25. Open
    1) "Randy" 4:17 RX
    2) Done but scaled to 2 muscle ups. Still figuring those out.

    ReplyDelete
  26. Open

    1. Randy: 5:56 Rx (5 1/2 minute PR from July!!) I'm not sure what the hell was going on in July, but at the time, I was 18 months into Crossfit and I thought I was in shape and knew what I was doing ;o)
    2. Muscle Up Progression

    ReplyDelete
    Replies
    1. Nice PR!!! Congrats...
      Everyday I find out I know less and less...

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    2. Hahaha - exactly. I'm looking forward to attending a snatch seminar on Saturday to find out I know even less than I thought yesterday!

      Delete
  27. Regionals-
    Again, worked out with my big as heck buddy at the gym. He's competing on our Regional squad at Peak. His strength is raw and ridiculous. Our times are below:

    1. Me- 16:15, Him- 11:38
    -- I took the longest rests between pieces. Wanted to go 11/1 into cleans, 5/3/1 into jerks, 6UB. Went UB on the jerks, and stuck to the plan out of the gate, but by round 4, broke everything else up differently.

    2. Me- 16:59, Him- 14:31
    -- Another hole of mine. Do RC fresh in 2 pulls, but slip a lot taking me 3 or 4 when I'm tired. Alternated between row/air-dyne since we only had 1 air-dyne.

    3. Me- 5:50, Him- 5:01
    -- For me, very methodical on this one.. Planned it out. 20/18/16/14/12/10/10 Drop the bell, check off the round I finished on the board, and go for the next round.

    I think I'm slightly overtrained. Not used to doing 3 on 1 off, and this week was 4 on since I was a day behind. With all the traveling, I typically have been adding in an additional rest day, going 2 on 1 off, but unfortunately you don't get to pick your rest days at Regionals! Have to be ready for 3 consecutive days of ass-kicking.

    Just happy that tomorrow's a rest day!

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  28. 1. Standard DT
    11:23

    2. Rope climb/ rower 35cal
    12:28

    3. Animal
    6:57

    Less then 10mins rest between each great session

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  29. Open

    1. "Randy" 4:05 - first time doing this WOD.

    2. Did between 4 and 5 MUs each round. Torn hand made it more enjoyable. We did this immediately after Randy w/ hardly any rest. Good day at the BOX!

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  30. Regional
    1) Big DT 7:27 Rx'd
    rested 10mins
    2) Rope Climbs and Air Dyne 14:15 Rx'd
    rested 10mins
    3)Animal 4:55 Rx'd

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  31. 1. Big DT - 9 mins flat

    2. Airdyne / rope climb - 12:05

    3. Do in a few hours - may sub out DB snatch (ie big weakness of mine) will update tho

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  32. Open 2015

    Randy: 6:55

    Emom: Done, only did 2 mu... No grip left, so much pulling

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  33. Masters
    1. FS 145#
    2. 50 C&J (scaled) 3:53
    2. mu OTM 1-1-2

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  34. Open:

    Randy: 4:26. 20 second PR. The metcon PRs got me feelin' hype. Really want sub 4 on that one.

    Row/MU done. Went for 12 minutes, misread it. Did 4 Muscle ups across, so accumulated 24 total.

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    Replies
    1. Stellar work man. I'm always chasing your times!

      Delete
  35. Randy 3:58
    2. Done 1st round 5 mus forearms said nope so dropped to 4

    ReplyDelete
  36. Open Master 44
    Did yesterdays wod this morning and came back to do today's wod this evening.
    1. 285 x2 front squat. Getting strength back after some time off of it. Felt good at that weight.
    2. 6:10 95# c&j. That was wild.
    3. 8 UB sets of 3. Missed last rep of 9th set. Head game for sure.

    Been at it for 2 weeks now and love the programming. Thank you very much for time and effort that you put into this. Very different than I've been used to and I am learning every day.

    ReplyDelete
  37. Open
    1) 5:19 - 44 second PR, wanted sub 5.
    2) Done, MU 5/3/3/3/3
    3) Did 10 min AMRAP of the handstand walk and pistol workout from last Saturday, was 5 rounds + HS walk

    ReplyDelete
  38. Open
    1. Randy - 5:14. Bar flew out of my hands on the last rep! Lost a few seconds. Need to check what my previous time was...

    2. Done. 16 total MUs. 3 per round, 4 on the last round.

    ReplyDelete
  39. Regionals-
    1) 11:10
    2) 13:28 with 35 Cal on the X2
    3) 6:00

    About an hour between wod 1 and 2 then 10 min between wod 2 and 3.

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  40. Regionals:

    1) big dt - 18:00
    2) bike/rope - 11:??
    3) 5:17

    Ready for some rest!

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  41. 1. Big DT: 11:07

    2. Rope Climb/Airdyne: Not timed--airdyne screen stopped working midway through

    3. The Animal: 4:30

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  42. Open
    1) 4:54 - believe this is around a :30 second PR
    2) completed with 4 MU
    Bonus: 1 mile run - 6:20

    ReplyDelete
    Replies
    1. I see you beat McLovin.

      Delete
    2. Ha...those days are getting fewer and fewer

      Delete
  43. Regionals:
    1. 16:44
    2. 18:14 (did this with a c2 rower... Tough!)
    3. 4:25

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  44. 1. Big DT- 17:22 @135#
    2. Rope Climb/AD- 19:40... AD is not my friend
    3. 100 kbs- 5:20 and only did Russian as I tweaked my shoulder and was very fatigued.

    ReplyDelete
  45. Open
    Me
    1) 4:32
    2 ) Row Complete
    MU - 5/3/3/3/3

    Wife
    1) 7:38 (50#)
    2) Row Complete
    Pull Ups - 3/3/3/3/5 (no band)

    Josh & Katie

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  46. Masters 46
    Font Sq. Heavy Duce #250
    (previous a 1RM 245)

    2.) Metcon
    75 Clean & Jerks #95
    (9:21)

    3.) Skill
    6min AMRAP (6 rds)
    3 unbroken MU's

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  47. Open
    1- 4:15 hook gripped the whole time. At about 45 reps I thought my thumbs would rip off!

    2- done

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  48. Regionals
    1. 17:30
    2. Had to alter a little because of the older airdyne and 11' ropes
    3. 7:00

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  49. Regionals:
    1. 10:44
    Rested 1 hour
    2. 10:19 (airdyne)
    Rested 6 hours
    3. 4:26

    ReplyDelete
  50. Regional programming
    1. 13:20. Well that got heavy fast...
    2. 12:24 using the rower and 30 cals
    3. 5:34

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  51. Open:
    1. Randy - 5:24
    2. No rower near my MU setup so I did 200m track sprint on the odd minute...5,5,5,5,4 MU

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  52. Open
    1. 4:57
    2. Done with 3 MU unbroken per round

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  53. The team got together last night... did the following:
    1. Partner "Big DT"
    5 RFT each:
    12 Deads @ 135#
    9 HPC @ 135#
    6 Jerks @ 135#
    Time: I think it was around 20:44min
    I remember this WOD from back in the fall being absolutely hell-ish. it felt approximately 9 thousands times better this time around.

    2. Teams of 3:
    100 KBS @ 72/53#
    100 T2B
    100 Pistols
    Approximately 8 minutes and change for both teams

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  54. This comment has been removed by the author.

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  55. Masters 50
    1. 235
    2. 10:32
    3. 5 x3, not all ub

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  56. Hi folks (and coach!),

    I'm new here, been following on/off for about 4 months but am now taking the plunge into CompWOD/Train. Looking forward to throwing down with you all. I love seeing the community interacting on here, it's been very inspiring! Bear with me as I build up to your level lol!

    Thanks
    Josh Cannon

    ReplyDelete
    Replies
    1. Nice Josh - welcome aboard! Great to see you on here. Now we definitely have to hit some of these together. Good luck.

      Delete
    2. Thanks Maxwell! And yessir, Jon...stoked!

      Delete
  57. Open/Masters 2015

    Randy: 4:57 did sets of 5, tried to stay at 15 seconds
    EMOM 200m row/ 3 unbroken MU's

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  58. 1. DT: 8:56
    2. Rope/Row: 15:34. Those rows were a mental battle!
    3. 'The Animal' - 5:18. I just treated it like a tabata.

    ReplyDelete
  59. Open done Thursday due to work yesterday.
    1. Randy: 3:44, pr from 9/19/12 (6:09) https://www.youtube.com/watch?v=ZGaIVyCPp9E
    2. Emom10: 400m AirDyne sub (about 50sec/rnd). U.B. MUs of: 4,3,3,3,3

    ReplyDelete
  60. Regionals
    Rope Climb/35c Row 20:55
    100KB 7:39 24KG
    CrossFit Unrivaled

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  61. Open
    1. "Randy" 5:18 (13 sec. off PR)
    2. Done 200 m row/ 5 mu's w/ 8# vest

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  62. Open/Masters 48

    1. Randy 6:35
    2. Done with 1 mu per round. Just happy my shoulder let me do 1. Before the Open I was stringing 2-3 together on a regular basis.

    ReplyDelete
  63. open
    1. Randy 5:30 @55
    2. done with 5/4/3/3/3
    I felt so beat up. I'm starting to get used to the volume now. Feel like I could have done 5 mu a round if I wasn't so shot.

    ReplyDelete
  64. Open

    1. 5:36
    2. Done with 3 muscle ups, no rower so subbed 20 KBS (16kg)

    ReplyDelete
  65. Open:
    1. Randy - 4:33rx
    2. Did 4 MU's (Seated), Row around :40 each round.

    ReplyDelete
  66. Masters 50
    1. 235
    2. 10:32
    3. 5 x3, not all ub

    ReplyDelete
  67. Regionals
    1) 16:57 - should have pushed harder. Felt nice and smooth
    2) 13:47
    3) 6:49

    ReplyDelete