Tuesday, April 22, 2014

Wednesday 4.23.14

Talayna Fortunato and Emily Friedman of Team Dirty South.

2014 REGIONAL & GAMES ATHLETES
Session ONE
1.  Power Clean and Muscle up
EMOMx5:  10 unbroken Power Cleans, 135/95
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups,
Rest 1 minute
EMOMx5:  7 unbroken Power Cleans, 185/125
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute
EMOMx5:  5 unbroken Power Cleans, 205/145
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute
EMOMx5:  3 unbroken Power Cleans, 225/155
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute

Session TWO
1.  Squat
7x2 Box Squats - set up box just below parallel.  Use a safety squat bar if you have one.

2.  Ring Dips - demo video with Ben and Hobart.
For time:
30 Strict Weighted Ring Dips, 53/35
30 Strict Ring Dips
30 Kipping Ring Dips

3.  Rowing
10x250m, :30 rest between sets.

2015 OPEN ATHLETES
1.  Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  Post scores as total rounds + partial reps.

2.  Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 - no racks.

116 comments:

  1. Open:
    1. 12 full + 12
    2. Done in 10min40. It was challenging.

    ReplyDelete
  2. I was feeling a little guilty about eating all those Easter sweets....not anymore!

    ReplyDelete
  3. Open.
    1) 13Rnds + 9reps

    2) 8:50

    ReplyDelete
  4. So now we know that when Coach Bergeron gives us an unexpected rest day to eat crap... We're going to have a bad time.

    ReplyDelete
  5. Open
    Tough morning wow
    9+9
    7:42 (4x10@165)

    ReplyDelete
  6. Open

    1. 8 rnds + 8.
    2. I was blowing properly after the Power Cleans so did 3x5 Front Squats at 135# as 165# is over my current 1RM.
    3. In the spirit of keeping things fun I completed a few rounds of the mini assault course at my work.

    ReplyDelete
  7. open 15+11
    skipped the FS and practice thrusters, due to comp this Sunday

    ReplyDelete
    Replies
    1. Wow that's a lot of cleans!

      Delete
    2. Great job on the Cleans! Lots of work done there!!!

      Delete
  8. Open:
    1) 10+10rx
    2) 12:40 @ 50kg, that was humbling...
    I thought I'd "scale" by starting at 60kg (55%1rm), managed to do the first round unbroken but there was no way I'd be able to maintain unbroken at 60.

    ReplyDelete
  9. Master 44
    Finished up the qualifiers today. It was a lot of fun and didn't feel the pressure like the open.
    1. 250 clean
    2. 7:30 Amanda
    3. Sub 14? Clock issues but was in 3rd row with a few pulls at 9:04 then clock shut off:(.
    4. 12:10 hardest one for me.

    Want to redo in 4-5 months to see where I'm at on these.
    Really like seeing all the awesome masters athletes on here. I really feel like it will be helpful to have such talent to try to keep up with.

    ReplyDelete
    Replies
    1. Nice work Brent! That is a really great Amanda time.

      Delete
    2. Great job!!!
      I agree...lots of great people on here to keep the "push" to get better right in front of you.

      Delete
    3. Wow those really are great scores Brent! Very impressive Amanda time. Isaac and I were talking about how we need to all get together pretty soon for some CompWod fun.

      Delete
    4. Thanks guys. Lots of room to improve. We are all in this thing together so let's go get it.

      Delete
  10. Regionals:

    1) done. not all unbroken. 85 or so muscle ups.
    2) squats - no time
    3) dips - not timed, but done
    4) rows - done

    ReplyDelete
  11. 1. 12 Full + 11 reps
    2. 9:09 Hard work

    ReplyDelete
  12. Regionals (kinda):

    I don't really know what to think about today. Just looking at how much I had to scale, I would typically look at today as a failed session. Yet, I feel quite the opposite. I am really pleased with what I accomplished. This stuff is so weird sometimes.

    1. Scaled weights to 135, 165, 185, 205, didn't go unbroken on the cleans after the third round at 135 and only did 3 muscle ups per minute instead of five, but damn, I feel good about this. Maybe, I am getting soft.
    2. After a small break, worked up to 315. 205,225,245,265,285,305,315. It seems like a long time since I have had any weight on my back.
    3. Holy crap, this was miserable. 11:06 Rx.
    4. Ran out of time for the rowing. At this point, I was kinda looking forward to it. I will do it tomorrow on my active recovery day.

    Congrats to all of you who slogged through today. So many awesome athletes and people on here.

    ReplyDelete
    Replies
    1. Great work Michael, that's a ton of work you put in today....you should be proud!

      Delete
    2. Good Job man! def a good days work!!

      Delete
    3. That is great Michael! Nothing soft about the work you did, really strong stuff!

      Delete
    4. Michael you did good man. The workouts this cycle have been tough and you have had 3 good days man.

      Delete
    5. Great work Michael. That is one tough wod and any version of that is admirable.

      Delete
    6. Nice Work...Need to know yourself & push it!! Looks like you did!!! Have a great REST day with those rows!

      Delete
    7. Nice work MJ, you are a showstoppa!

      Delete
    8. Haha getting soft in your old age. What a joke how many men ur age you know could do what you did in one session in a whole week? Not that many solid work man

      Delete
  13. Open

    1. Death by Power Clean
    135# Rx 10 rounds, plus 8

    2. Squat
    For time: 4 set of 15 unbroken Front Squats, no racks @135#
    6:42 - I treated this as an EMOT2M and I am happy with the results, but don't think I could have done much more weight - I just about got through my last set!

    I hope we're recovering tomorrow...

    ReplyDelete
  14. So...I did a little weird makeup today since I had a weird day yesterday.

    did regionals snatch EMOM from yesterday with no misses (did three at 205 per round just to do it)

    After that did 10X 3MU+250M row/1min rest....working time was 10:22...rower took a bit to reset and strap in each round. Good workout.

    Going to do the front squats this afternoon, and some power clean work....I'll post it when I can.

    need to fit in a little endurance work.....maybe a road march or vest/plates run tomorrow.

    ReplyDelete
    Replies
    1. Good job on the snatch work man.

      Hey a couple weeks ago you mentioned you were relocating to the Fayetteville, NC area if I am correct. If so let me know if your interested in meeting up and doing some of the wods sometime.

      Delete
    2. Thanks Drew. I most certainly would be. I was stationed there for 6 years a long time ago, and now I'm rotating back to do schoolhouse work for a year.

      Delete
    3. i visited a cool CF box there ! :)

      Delete
    4. Which one Cheryl?


      Pm sesh:

      20min emom: power cleans, all tng

      1-5: 8@135
      6-10: 5@185
      10-15: 3@225
      15-20 1@245 on :30

      4min rest

      3rft: 15 2kb ohwl (24kg)/20 ghdsu/50 dubs

      Delete
  15. Regionals
    Session 1

    1) done. that was tough. did as rx'd but would stop a set after i could not go unbroken any longer. Score is not that great but I am pretty happy with my performance. My muscle-ups have really come a long way. Not there yet though.
    Cleans: 121 / 125. went 5/4/4/4/4 on the 205's
    Muscle-ups: 78 / 100. smallest set was 3's

    Will do Session 2 this afternoon sometime.

    ReplyDelete
    Replies
    1. Awesome job Drew! This has been a tough week. That is a lot of power cleans and muscle ups!

      Delete
    2. Nice job man....that is a tough one for sure. I'm looking forward to hitting that soon. Might go crazy this afternoon and go for it. I need the muscle up work....trying to get to 25ub before Dex does!

      Delete
    3. Regionals
      Session 2

      1) did pause squats since my box doesn't go quite below parallel. Up to 320 for the last 2 sets. That's all the weight I have at the house.

      2) 5.09 with a 50# weight vest.

      3) done. Sub'd 200m sprints. Fastest was 31sec. Slowest 44sec. Average was around 37sec

      Tough day and I am ready for a rest day after this cycle.

      Delete
  16. 1) 12+11
    2) Completed w/ about 3 min rest b/t... Did not see the "for time" this AM...too sleepy...
    My legs were jello after this...WOW!!!
    Took me more like 15 min to accomplish the whole thing...

    ReplyDelete
  17. Open
    1) 12 + 8
    2) done
    3) I need MU work especially while under distress so I finished with
    50-40-30-20-10 DU
    5-4-3-2-1 MU

    ReplyDelete
  18. Open
    1. 12+8 rep
    2. 9:18 RX.
    Great session !

    ReplyDelete
    Replies
    1. Nice job! Great work on the 15 UB!!!

      Delete
  19. "Open"
    a) 10 Rounds +7 @ 135
    b) 4x15 @ 165

    ReplyDelete
    Replies
    1. I didn't realize the FS were "For Time." If I had to guess I probably rested 5min between sets.

      Delete
  20. Regionals:
    125/125 cleans
    89/100 mu

    ReplyDelete
  21. Open -
    1. 14rds + 10reps
    2. 5:14rx. Spicy!

    M/37/5'10"/175#/Norway

    ReplyDelete
  22. Open:

    1. 13+12 RX
    2. 2+14 RX (DNF all 4)

    ReplyDelete
  23. Regional:

    Session One
    1. Power clean and muscle up - 115/125PC and 75/100MU (found the 225 the easiest, think it's more my endurance with my grip strength and my form changes after a certain amount of reps causing fatigue to set in faster - lowest set in MU was 3reps, happy with this score for now)

    Session Two
    1. Squat - worked up to 158kg (349lb)

    2. Ring Dips - 10:37 (big time muscle fatigue)

    3. Rowing - ranged from 43.6 to 52.5

    ReplyDelete
  24. Session 1

    P Clean and Muscle ups as RX'd with no misses. Wasn't expecting that to happen but ill take it!

    Session 2 in a few hours

    ReplyDelete
    Replies
    1. That is solid work Brandon! Very impressive.

      Delete
    2. Wow man that is extremely impressive. That had to be a fun one for you. Look forward to following you at regionals

      Delete
    3. Thanks a lot guys! appreciate the kind words!
      Session 2
      Box Squat -275 focusing on speed and loading hammies
      Dips - skipped - shoulder was feeling pretty sketchy after m/u
      Row intervals subbed for 20cal AD but got them all done

      Delete
  25. Thank you for the great programming! Have been following for about a month now. New to the blog.

    Open #1. 13+10
    Front squats. 5:53. Rx

    ReplyDelete
  26. Regionals
    Session 1:
    Power cleans as rx, no misses
    Muscle ups scaled to 2 UB for first two 5min EMOMs and then down to single reps because dips were getting slow and ugly.

    Session 2: (rested 3 hours)
    1. Built up to 195#
    2. Did 20/20/20 with 24# weighted vest
    3. Rowed under 1:57/500m the whole time

    ReplyDelete
  27. Session 1:
    Had to shut it down in the last 2 minutes of muscle ups due to ripped hands. Otherwise completed as rx'd. 125/125 and 90/100.

    Frustrated as I really wanted to complete this one. Besides the rips it was a great session for me.

    Session 2:
    1. 245, 255, 265, 275, 285, 295, 305
    Haven't box squatted in a few years. Didn't do a true box squat, more like a rack/pin squat below parallel to work on keeping an upright chest which is a huge problem of mine.

    2. 11:30

    3. Rows started at 1:40/500M (50 seconds) and ended at 1:25/500M (42 seconds)

    ReplyDelete
  28. Open 2015

    Tuesday 22nd
    2k 7:37 PR
    - I need work here, but I will take a PR a day after Murph...
    L Sit took forever but done

    Wednesday 23rd
    Death by power Clean; Finished the round of 11, had nothing left, I couldn't grip the bar at all

    Unbroken FS @ 165 18:15
    -Very painful

    ReplyDelete
  29. 1) hit all power cleans but my mus endurance needs lots of work scaled 2 mu's emom.
    Rest later

    ReplyDelete
    Replies
    1. 7x2 squat 275,295,315,325,335,345
      355
      Ran out of time on rest

      Delete
  30. Open:
    1. Round 14+13
    2. I did the regional dip workout 06:08
    3. Did regional row

    ReplyDelete
  31. Open

    1) 8 + 6 power cleans @ 135
    2) 11:40 @ 165
    3) Rowing workout from Regional & Games WOD

    ReplyDelete
  32. Did the power clean muscle up workout
    All touch and go till 3rd round at 205 had to go 3 2 then singles on 225. Muscle ups went well but hands are so torn up now it will be a few days before I want to look at a bar or rings again

    ReplyDelete
  33. Masters 46
    2015 Open
    1. Death By Power Clean
    EMOM complete 1 more Power Clean, 135/95 (11 rds + 11) Post scores as total rounds + partial reps.

    2. Squat
    For time: 9:58 (avg 8 unk per set)
    4 set of 15 unbroken Front Squats, 165 no racks.

    ReplyDelete
  34. Open/Masters 48

    1. 12+5. Barely got that 12th rep and it may have been a tad late.

    2. Done @ 135#. Broke first set because I'm a puss. Then did last 3 ub. Unsure about time but it was around 12 minutes.

    ReplyDelete
  35. Regionals:
    Session One
    1. Cleans as rx and modified MU to 3 UB. Some sets of MU only got 2 UB

    Session Two
    2. Worked up to 230#
    3. 19:00 Tough one for me! Dips are definitely a goat
    4. Splits ranged from :57- 1:00

    ReplyDelete
  36. So cal regionals.

    Session 1: awesome, challenging and fun. Missed 1 muscle up, cleans RX

    Session 2 : first time doing box squats. Did 13 inch box. Most sets at 315.
    Wod 4:58rx
    Rowing was abysmal.

    ReplyDelete
    Replies
    1. That'a boy, Greg! Good to see you on here. I'm planning to be back down south during SoCal regionals, so I'll be sure to stop by and say hello.

      Delete
  37. Did yesterday's regional work today
    1. Snatches- 95,115,135,155,165. Only one miss. Happy with this.
    2. Metcon with 53 lb KB- 12:50

    ReplyDelete
  38. AM session

    10 UB Powerclean @ 135lb
    -5-5-3-3-3 UB MU-
    4 UB Powerclean @ 185lb
    -4-4-4-4-4 UB MU
    2 UB Powerclean @ 205lb
    -4-4-4-4-4 UB MU
    1 Powerclean @ 225lb
    4-4-3-3-3 UB MU

    85 PCL
    77 MU
    Tough as nails. Credit to anyone who tackled this and big respect to anyone who RX'd the whole deal. What a great challenge.

    PM session

    1. Squats-done

    2. Ring Dip Metcon
    =9:54

    Ben B you killed it very impressive, great job!

    3. Rows
    :48
    :50
    :51
    :52
    :53
    :53
    :53
    :53
    :53
    :52

    Overall conditioning needs work, as does stamina and muscular endurance BUT worked on it and constantly making improvements. Tough day but a great day!

    ReplyDelete
  39. EMOMx5
    10@135
    Rest 1 min
    EMOM MU
    5,5,3,3,3
    Rest 1 min
    EMOMx5@185
    7,4,4,4,4
    Rest 1 min
    EMOMx5 MU
    4,4,3,3,3
    Rest 1 min
    EMOMx5@205
    3 across
    Rest 1 min
    EMOM x 5 MU
    3 across
    Rest 1 min
    EMOMx5@205
    2 across
    Rest 1 min
    EMOMx5mu
    3 across

    Squat- complete

    Ring dip-10:53

    Rows-:49,49,49,49,50,50,50,51,51,52 happy I only deviated :3 but these should be faster.

    ReplyDelete
  40. Open
    1) 13 Rounds + 12
    2) 12:35 - This was heavy and it sucked.

    ReplyDelete
  41. Got 12 rounds plus 12 I hate myself for not getting through the 13 round
    The front squat Wod was rough finished in 6:42 rx'd

    ReplyDelete
    Replies
    1. That's solid work, Logan! Keep it up!

      Delete
  42. Open

    1) 14 + 9
    2) If you gave me 24 hours to come up with the worse possible workout for me, I couldn't have thought of anything this bad. My nightmare.
    Did 12 on the first set. Thought I would do 5 x 12. Did 8 on the next set. Sat around contemplating my existence for a while. Ended up scaling down to 135 and do 3 x 15 there. The whole fiasco too 19:07. Would love to actually complete that workout at some point, regardless of the time it would take me. Sigh.

    ReplyDelete
  43. Open
    1. 13 + 10
    2. 12:08. This was rough. Lost a little time, got distracted by the class, but it was still very challenging.

    ReplyDelete
  44. Open
    1. 15 + 13
    2. 9:04- tough holding the front rack
    Much needed rest day tomorrow!

    ReplyDelete
  45. Open
    1. 12+9
    2. 12:55, scaled to 145

    ReplyDelete
  46. Regionals

    Session 1:
    did Power Cleans as Rx all UB
    decided to scale down the MU's to 3 (UB) from the beginning. got all of them except at the end missed a few. grip was letting go.

    Session 2:
    7x2 box squats @ 265lbs

    Ring Dips:
    decided to go RX and not worry about the time. Ring Dips are not a strength.. total time was 27:35..

    Rowing: Complete. all under 0:50 except 1.

    ReplyDelete
  47. Regional
    1- went 4-3-3-3 for MU and 135x10-155x7-185x5-225x3 for hang PC (everyone's low back was beat up today)
    2-ring dips done, no time
    3-ran outside instead of row, 6x400 m sprints with about 30-45 sec rest between.

    ReplyDelete
  48. If it wasn't for Bussom I would have walked out after coaching tonight. Murph destroyed me. BUT...After I started moving I felt 100x better and had one of the better training sessions I've had in a long time.

    Open
    1) 13 + 10 Rx
    2) 9:21 - I really want to get my weights up so I did 4x12 @ 155#

    ReplyDelete
  49. EMOMx5 * I didn't do any sets unbroken
    10@95
    Rest 1 min
    EMOM MU
    3,,3,3,3,3
    Rest 1 min
    EMOMx5@115
    7,5,7,5,7
    Rest 1 min
    EMOMx5 MU
    3,3,3,3,3
    Rest 1 min
    EMOMx5@125
    5,4,4,4,5
    Rest 1 min
    EMOM x 5 MU
    3,2,3,3,3
    *I stopped there, I was way too smoked and the skin was rubbing off my shoulders from the muscle ups and cleans…..I wanted to live to train another day!

    Squats- last two sets were 175#

    Ring dip- Didn't do this for time. I did 15 reps @9lbs, 15 reps @18lbs and then 30 reps with a mix of strict and kipping, I try to kip at least but don't feel like it helps me at all.

    Rows-: I finished 5 sets and all were around 1:07 my back locked up….after Murph, yesterday's snatches and today's cleans my back is one huge ball of muscle that feels like a ROCK

    Ready for our REST DAY!!!

    ReplyDelete
  50. Regionals

    didnt do the emoms, really wanted to but i ripped my hand yesterday on the snatches and want it to heal nicely before regionals.

    box squats - 275

    ring dips - 7:30

    rows - done

    ReplyDelete
  51. So started a squat cycle today and subbed that for the box squats. Started this session with those as others were doing squats as well. Then went into the EMOM - for volume work and to . Push myself . This was done all at one time so never got to dips or rows.

    1. 7x5 back squats @220#
    2. EMOM
    95-105-115-135 for weights and did mu transitions (learned in gymnastic cert) for the other EMOM.
    -very humbling and tiring...was not able to keep up with rep scheme too well. Body is adjusting to new "diet" and feeling beat up. But happy with the training so far and the training partners as well :)


    ReplyDelete
  52. Open
    1- 13+10
    2- 15:30 had dto decreases weight each round on order to stay unbroken- 165-155-145-135

    ReplyDelete
  53. Open
    Just Me today

    13 rounds + 9 reps

    Only had time for one due to some weather coming in. Nice work everyone!

    Josh

    ReplyDelete
  54. Regionals Programming (Kind of...)
    1. Cleans were unbroken until round 4 of the 185's. Broke them up from there on. Muscle ups are far from a strength of mine, so I did 2 each round. Was happy to hit doubles each time though.
    2. 345#
    3. 7:57 using 20# for first round.
    4. Done

    ReplyDelete
  55. This would have been 4 straight WOD days and with a rest tomorrow I took the liberty to try and test some strength numbers.

    CF Total:
    345 Back Squat (5 lb PR)
    510 Deadlift (5 lb PR)
    145 Press
    = 1000 lbs...10lb PR and finally in the 1000 lb club!

    ReplyDelete
  56. Open:
    1. Had a couple buddies join me so we did a 1-10 rotation of power cleans @ 135 all unbroken.
    2. Front Squats: 6:40 - Brutal!
    Then we did a 10 round rotation of 250 M Rows.

    ReplyDelete
  57. This would have been 4 straight WOD days and with a rest tomorrow I took the liberty to try and test some strength numbers.

    CF Total:
    345 Back Squat (5 lb PR)
    510 Deadlift (5 lb PR)
    145 Press
    = 1000 lbs...10lb PR and finally in the 1000 lb club!

    ReplyDelete
  58. Open master 44
    Still a day behind
    Death by cleans 13+7
    Squats 13:15 RX. WOW, that was outside my comfort zone.

    ReplyDelete
  59. Team practice evening... first did the following:
    1. 7x2 Box Squats @ 185# this felt relatively easy, could have gone heavier

    2. Did a bit of a combo of the rowing/ring dips:
    5 rounds of:
    250m row
    5 Ring dips

    3. Then in teams (4 females/3 males)- chase WOD (cannot move onto to next movement until person in front is finished)
    Five 4min AMRAPS (1min rest in between):
    7 PC @ 135/95#
    5/3 Muscle Ups
    8 Burpees
    1 Box Jump @ 36/30"

    the following rounds the PC changes to the following:
    6 PC @ 155/105#
    5 PC @ 185/115#
    4 PC @ 205/135#
    3 PC @ 225/155#

    All in all a solid WOD with the team... burpees were the hardest for me, did all MU and PC unbroken.

    ReplyDelete
  60. Regionals
    1. PC - Rx, MU - 2 every min
    2. Box Squats: 225x3, 235x2, 245, 255 lbs
    3. Dips: 25+ minutes... ugh. clearly they need work!

    ReplyDelete
  61. Master/Regional scaled old man version

    10@135
    MU@3
    5@165
    MU@3
    185@3
    MU@3
    205@2
    MU3
    All UB sets
    2.Squated in my OLY session
    3. Dips 7:41 rx
    4. Rows done

    ReplyDelete
  62. OPEN
    1. Week 1 of 5-3-1 Protocol - Bench
    2. Death by Power Clean - 12 + 7 Rx (collar of the bar nearly fell off round 12)
    3. 4x15 UB 165# Front Squats - 10:25 Rx (salt check - surprised myself by completing it)

    ... small victories ...

    ReplyDelete
    Replies
    1. Chris, are you following West Side? I have just started CompWod this week and I am wondering if I should add a strength workout as well or just stick with the Open program.

      Delete
    2. Open:
      1. Death by PC 8+6
      2. 4x10 UB 165 7:30. It was horrendous can't wait for more!!

      Delete
    3. To be honest Matt - I'm just messing around - my strength numbers are pretty poor (compared to the beasts on this site) so I've added in some basic strength work before each WOD - Ben programs more than enough volume to get strong BTW so it's likely a bad idea ...
      http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

      Delete
  63. Open/Masters

    Death by PC: 13 Rds plus 11
    Front squat: did 4 RDs of 10 UB at 165: 5:40
    10 x OTM of 4 UB HSPU alternating with 10 BJ (weaknesses)
    Row: 5 x 250 metre with 30 second break (not enough time for 10 Rds)

    ReplyDelete
  64. been a crazy month with moving into a new house and renovating. Not a good month for training but i'm doing what i can

    Death by power cleans - 11 rounds + 7 reps.

    ReplyDelete
  65. Mark Warren
    Death by Power Clean
    @ #155 - 12 RDS + 8 rested 3 mins and started again @ #165 - 10 RDS

    ReplyDelete
  66. Regionals-

    Pretty ashamed to even type this, but know I have to be honest. Today was a "make-up" day, as I am a day behind from travel over the weekend.

    Ripped in two places yesterday on my left hand from the snatches, and created a blood blister on my right hand. Taped up before going into the power clean & muscle-up extravaganza-

    Got through all the rounds at 135, but didn't use hook grip as it hurt to grip the bar that closely. Forearms on fire, but I got through the first 5min of muscle-ups UB, but tape started coming off. Took it off going into the 185, and then my hand with the blood blister popped. After first set of 7, hands were done. Quit right then and there. Admittedly, definitely not the mental fortitude needed to perform at Regionals.

    Going to take off the rest of the day, try to let my hands heal tomorrow and come back Saturday ready to go. Any feedback would be nice. Crazy to see how many of you got VERY close to finishing all 100 muscle-ups/125 cleans. IMPRESSIVE to say the least!!!

    ReplyDelete
  67. Modified/Adapted due to work yest and soccer practice last night:
    Yesterday: 4x15 FS @ 185# at work, w/rack: 6:52
    Today: Regionals Clean&MU. I need the MU work badly. MUs started terrible, got stronger as work out went on.
    Clean: 124/125 ub. Missed #5 of 5th in 205 due to lack of concentration.
    MUs: 33/40 Goal = 2 emom/ub if possible. Rough start. Singles, then ub doubles after 205#s. How I got better as workout went on I don't know.

    ReplyDelete
  68. OPEN
    1. 9rds + 5 Rx
    2. 75# x15, 75#x12, 70#x15, 70#x15 --11:20
    3. Rowed 1500m at easy pace

    ReplyDelete
  69. Regionals

    Today was one of those days. Wow, what a wod. The 1st session really showed how much work I still need to do. It felt bummed with the results but keep thinking positive and moving forward.
    1. 135 check
    5/5/4/3/3 . Started going down hill from here
    185 (7,5,4,4,4)
    5/3/2/2/2 . Need a lot more work on my muscle ups when I'm fatigued.
    Tore my hands on the last set of muscle ups on the round of 185 so I decided to call it.

    2. In the afternoon did 2 team wods for practice for a local competition I'm competing in on May 3rd.

    Cant wait to get back at it, and keep working to get better.

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  70. Open:
    1) 13 + 11. Felt like I should've pushed harder to complete 14.
    2) Front Squats- 6:52. Rested 1:00, 1:30, 2:00 more or less

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  71. Open
    1. Rd 11+ 10
    2. 10reps unbroken done at 115#. Fought for every rep.

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  72. Really enjoyed the Regionals Clean MU work. It really pushed me. My clean max is only 165 so I scaled the weights. 95/105/115/135. I did as many UB MUs as I could each round. Got 30 total.

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