Tuesday, April 29, 2014

Wednesday 4.30.14

My favorite quote, from Aristotle.

2014 REGIONAL & GAMES ATHLETES
1.  Snatch
1RM Hang Squat Snatch - There is no time limit today, but you should start to visualize your three attempts.  Your opening weight should be close to the max weight you did in the complex yesterday.  

Rest 2 minutes

2.  Max Handstand Walk
unbroken.

Rest 1 hour

3.  Nasty Girls V2
3 RFT:
50 alternating Pistols
7 Muscle ups
10 Hang Power Cleans, 175/115

2015 OPEN ATHLETES
1.  Dead Lift
1RM

2.  EMOMx12
Odd:  5 Dead Lifts  - you choose the weight
Even:  5 Weighted Pull ups - you choose the weight

3.  Row
10x250m, :30 rest

107 comments:

  1. Hi everybody!
    I have got an official invitation for the CrossFit Games!
    From today I am a Games athlete .
    Million thanks for COACH BEN!
    I am so happy)!
    Best of luck for everybody!

    ReplyDelete
    Replies
    1. Congratulations Vadim !!! It's awesome! Keep training hard til july!!

      Delete
    2. Congrats Vadim! That's awesome.

      Delete
    3. Awesome, Vadim! Pumped for you!

      Delete
    4. Vadim, that is so awesome for you. you get to live the dream that many on this forum have. Go hard and know that you have a lot of followers here that wish you well in Carson.

      Delete
    5. Congrats bro, that's a hell of an accomplishment!

      Delete
    6. That's so awesome. Great work so far man, but the works not over. Time to dig in and prep for July. Be smart about your recovery, mobility, and training! Good luck man, represent CompWod in Carson!!

      Delete
    7. Super stoked for you! Can't wait to watch you. Congratulations!

      Delete
    8. Congrats Vadim! See you there buddy!

      Delete
    9. Congratulations. I'll be watching you during the games for sure. That's awesome. Good luck.

      Delete
    10. Congrats Vadim! That's awesome you'll crush it!

      Delete
    11. You've definitely put the work in Vadim. Good luck at the games

      Delete
    12. With great pleasure I read all of your replays my friends. I promise: " I'll do my best!" And will represent our community with honor.
      Once again: Thank you COACH Ben!

      Delete
    13. Congratz Vadim! Give them hell! We will cheer for you!

      Delete
    14. Вадим, congratulations! I hope you will stay there after the Masters part ends - I just bought our tickets, hope to see you there :).

      Delete
    15. Congrats Vadim...that is awesome! I am jacked to watch you in the games!!! EARNED!!!

      Delete
    16. Congrats Vadim!!! I am 48 years old and your numbers are very impressive. I'll be cheering for you!!!!

      Delete
    17. Nice work Vadim! Go get'em! Маладец!

      Delete
    18. Congrats man! That's Awesome!

      Delete
    19. Right on! Congrats, keep pushing the limit and look forward to watching you!

      Delete
  2. Ooops.
    Did the workout earlier. It was about 1RM Front Squat, 1RM Push Press, 1 RM Thruster.
    So have done that.

    1RM Front Squat - 150kg
    1RM Push Press - 115kg
    1RM Thruster - 105Kg

    Also my dad Vadim Darchinov has just registered for Crossfit Games 2014 45-49 Masters Division. Happy with this!

    ReplyDelete
    Replies
    1. Congrat Vadim! Good luck and kick @ss!
      Great numbers Stas

      Delete
    2. This comment has been removed by the author.

      Delete
    3. Great job Stas... Excellent work by your Dad...Way to go Vadim.

      Delete
  3. Master open 44
    1. 445 DL. Happy to hit that. Been a long time since lifting over 400 lbs.
    2. EMOM 335/35
    3. Row done. Just tried to stay under 1:50 pace.

    ReplyDelete
    Replies
    1. Nice job on the deadlifts Brent!

      Delete
    2. Thanks buddy. That's one thing I like seeing in a wod.

      Delete
    3. Nice job Brent! You are a deadlifting machine!

      Delete
    4. Puts me to shame, Brent! I hope when I'm 44 I'll be stronger than most younger people. My DL is 425 and I'm really proud of that! Good job. I'll try and catch ya

      Delete
  4. Open

    1. 455 (45# away from my previous max, but my deadlift is never as good in an early 6am session as it is in the afternoon, I've never pulled over 425 before at 6am, so I'm pretty happy.)

    2. 315/10 on the emom

    3. Fastest - 45.2
    Slowest - 50.6
    Averaged - 47 - 48

    ReplyDelete
  5. Regional:

    1. Snatch - 98kg/216lb (Really thought id beat my score from yesterday as its now just the hang squat snatch...must be pretty beat up from yesterday)

    2. Max Handstand Walk - 28m/31yards (Just needs some time, technique is right on, so hopefully in 3 weeks I will be coming back for a second run)

    3. Nasty Girls V2 - 11:23 (On second round I wasn't thinking and went from pistols to hang power cleans and finished the round with the muscle ups, third round as normal)

    ReplyDelete
  6. Regionals:

    1) Snatch - 225
    2) hs walk - 140ft
    3) nasty girls - 12:21

    Ready for some rest after the week of training so far.

    ReplyDelete
    Replies
    1. Impressive performance on the hang snatch and hs walk. Those are some good numbers.

      Delete
  7. OPEN
    1. Week 2 of 5-3-1 - Deadlift
    2. 1RM Deadlift - 425# (20# PR)
    3. EMOM12 - 295# Deadlift/30# Pullups
    4. Row 10x250
    Fastest 52.0
    Slowest 53.1

    ReplyDelete
  8. Open:

    1. Deadlift 1RM 425 lbs. (PR is 430). Pretty happy about this. It has been a long time since I have deadlifted heavy.
    2. EMOM12: Deadlifts 315 lbs. Pull-ups 25 lbs. DB between feet. Pull-ups WAY harder than deadlifts.
    3. Since I did this rowing work last week and my double unders were sketchy last week, particularly when fatigued, I did 5 rounds of 200m run and 35 doubles. 7:34. All my splits were within :05 of each other. Really stoked about that.

    ReplyDelete
  9. Regionals.

    Great day today.

    1) 187#. A 5# snatch pr. Pretty stoked about that one. Up about 20# in a month or so.

    2) 22'. Not great but I'm improving slowly.

    3) Nasty Girls V2.
    Time: 10.21.
    -all pistols and muscleups unbroken. Muscleups starting to no longer be a goat. Cleans were 10/ 7-3/4-3-3. Overall really happy with today's session but ready for that rest day and some extra mobility work.

    ReplyDelete
  10. Open

    Looked last night, didn't look this morning.

    1) 1RM Front Squat - 245 - 5 lb PR
    2) 1RM Push Press - 190 - 10 lbs under PR
    3) 1RM Thruster - 195 - 5 lb Pr

    Will row later

    ReplyDelete
  11. 1. 175-195-210(f)
    2. 3feet with a nice fall on my back!
    3. 13.12

    ReplyDelete
  12. Any tips on what our pacing should be on the rowing? Aim for our 500 PR?

    ReplyDelete
  13. Open

    1. 405# - 20# PR since about a month ago. Stoked!!

    2. 315# DL; 35# kettlebell hanging from a chain. First few rounds of PUs went to 5 reps. Then down to 4. Then to 3 at the end. For the last I did three weighted then 3 more unweighted.

    3. 8:20.9 - Fastest intervals were the first and last @ 48.2. Slowest interval was 51.7

    Awesome WOD today!

    ReplyDelete
    Replies
    1. Mike, I just realized that you were a fellow master. Congrats on the PR!

      Delete
    2. Yeah, I'm one of the oldies :-) Recently crossed over the 1 year mark doing CF and loving it. Thanks!

      Delete
  14. Open
    1) 445 - PR - it's been years since I've PRed a DL so I'm pumped
    2) Done - 315/35
    3) 8:34 of row time

    ReplyDelete
  15. Open.

    1. 405 lbs. Pr from 180kg
    2. 275 lbs. dl. 52 lbs pullups.

    ReplyDelete
  16. Open (jay83)
    1. 170 kg. 3 fail @175 kg !!! Very disapointed!
    2. Done w/ 130 kg DL//12kg added for pullups
    3. No have rower today so did :
    10 x :30/:30 prowler push 80 kg.
    Rest 5-6:00 then
    10 EMOM
    5 KBS 2 pd + 7 burpees (:30 effort/:30 rest all the way)

    ReplyDelete
    Replies
    1. http://youtu.be/A5NVliI9jME

      Any advice on my DL technique? This mouvement exasperate me!!

      Delete
    2. Hey Jeremy, your form looks good to me.. A heavy DL requires a lot of grit.. You have to "will" it off the ground and keep pulling. You may have been able to get that with more mental fortitude! Good luck man!

      Delete
  17. Open
    1) 455#
    2) 315#, 35# db hanging from belt between legs.
    3) 10x250m/ :30 rest. Done in 8:08.4. 1:37.6/500m avg. 29 s/m avg.

    ReplyDelete
  18. Open
    1) 475
    2) 275, 25# db clinched with feet
    3) 11x250m with 30 sec rest. Did one extra round by accident, lost count. All rounds between 53-56 sec.

    ReplyDelete
  19. Open:
    1) 173kg/ 381lbs
    2) Deads @130kg/ 286lbs, pullups @20lb weight vest
    3) 56 Sec. average

    ReplyDelete
  20. Open/Masters (41)

    1. 1RM DL 440# 5# PR Felt light but didn't want to push it.

    2. 285# DL and 25# kettlebell pullups

    3. 10x250 held a 1:36 pace, total row time 8:13, total overall time 13:13
    legs were really feelin it from all the wall balls yesterday. ready for some
    recovery tomorrow.

    Brad

    ReplyDelete
  21. 1. Skipped still doing catalyst strength
    2. 315DL and 53# KB felt good last few pull ups had a slight kip
    3. Between 48 and 55 legs felt like jello after DL

    ReplyDelete
  22. 1) 245,255,270 should start heavier
    2) 70' need more room to practice
    3) 90% trial run 12:30

    ReplyDelete
  23. REGIONALS

    1) 225# (10# PR!)

    2) Was able to go 5-10 feet unbroken. Started off with the help of my partner, Phil St-Jean.

    3) 10:48 RX.
    Really happy with that score. Loving this formula of Nasty Girls.

    ReplyDelete
  24. 385# PR!
    not super heavy but it is my PR! DL has been my nemisis since HS and this is more than I have ever deadlifted...even when I squating over 500# in college (a long time ago)

    Done w/ 295# DL & 35# plate on a belt

    53.8 / 51.7 / 53.7 / 54.7 / 54.0 / 51.9 / 50.0 / 51.4 / 52.3 / 49.2

    ReplyDelete
    Replies
    1. wild that you could squat over 500 and not get over 400 for DL. Not criticizing at all, I'd love to squat that much! I'm somewhat the opposite. I can DL 425 but squat 350.. Squatting has always been my nemesis. Good job, Tony

      Delete
  25. Open/Masters 48

    Did our regular night class that started with 1RM Back Squat. Hit 315# which is a PR.

    Then did Metcon of 21-15-9 C2B with 50 double unders between each set of C2b. Time was 6:19.

    ReplyDelete
  26. Open
    1. 435# PR
    2. 315 DL / 25 PU
    3. Done all between 50 sec - 56 sec.

    ReplyDelete
  27. 1) 195
    2) 35 ft well shirt of pr
    Made up ctb from yesterday 25
    Practice pistols super goat

    ReplyDelete
  28. 1. 200# really happy about this! During the open i couldn't even get 185# off the ground. ..I know that was after already doing a lot of work but this is still a lot for me
    2. 150#/10#
    3. Did x5 bc barbell club. 7 min

    ReplyDelete
  29. Open
    1. 385lbs
    2. 245lbs deadlift, 20lb DB for pull ups
    3. Changed to 6 rounds of row 12 calories, 12 GHDSU, 12 TTB

    ReplyDelete
  30. Open
    1- 405! Super happy to break 400!!
    2- done. DL-275, PU-35
    3- 48-53-50-53-52-55-55-56-55-51
    14:58 total time

    ReplyDelete
  31. Open
    1. 1 RM DL - 455. I got ambitious and went for 495 but failed, although I did get it about 6" off the floor. Old PR is 460.. def coulda beat that today.

    2. Wore a 50 lb vest for this, used 315 for DL. About killed me, but I did it. Thanks to my training partner Steve for the vest.. And then he bailed on using it himself!

    3. Done. 49-53 sec rows.

    ReplyDelete
    Replies
    1. Thanks Austin! Great work yourself man.. Love to chase your times .. So keep it up!

      Delete
  32. Regionals:
    1. Hang Snatch - did 150# yesterday but spent an hour warming up and such. Today moved quickly and built up to 135# in a couple attempts.
    2. Spent a while practicing... got a solid 5ft haha
    3. Nasty Girls V2 - 15:02 as rx
    A couple months ago doing a workout like this under the individual regional time cap was unfathomable to me... and here I am. Thanks for the programming!!

    ReplyDelete
  33. Open
    265# DEAD 1rm (20# PR)

    2. Done at 185# dead
    Tried 1-2 strict pull ups. Should of used red band to get chin all the way over bar. Huge goat!
    3. Done. Kept consistent pace around 1:03

    ReplyDelete
  34. Open
    1) 365# - 20# PR
    2) 275# DL/25# DB
    3) completed - I wanna say my total time was 8:47

    ReplyDelete
  35. Open
    1) 400# - 35# PR
    2) 315# DL / 5 strict pull ups - no weight
    3) Done, fastest was 46.9 and slowest was 52.

    ReplyDelete
  36. Masters 46
    Open 2015
    #1.) 1 RM DL (#365)
    2.) EMOM x 12
    Even: 5 strict pull ups
    Odd: 5 DL #225
    3.) Row
    10x250 meters 30sec rest
    (fastest: 48 sec/Slowest 55)

    ReplyDelete
  37. Changed a bit due to access to equipment today/tomorrow and then traveling till Sun evening:

    Today:
    -1rm DL: 465# If this isn't a PR, it matched it.
    -2xME C2B: 18 & 17, huge considering butterflying them just came together earlier in Jan but its my kip that falls apart before strength. 25+ coming soon.
    -3x30 Ring Dip workout from last week: 12:33 @ 35#, gotta get to 53#!

    Tomorrow (planned):
    -Squat of some nature
    -Emom12 from today: 315# dl & 35-45# pullups
    -10x250row from today

    ReplyDelete
    Replies
    1. -7x3 fs @ 275#, felt solid
      -done w/ 35# kb, ouch
      -all row intervals done in 0:48.1 - 0:48.6, felt good

      Delete
  38. Open
    Me
    1. 455
    2. DL: 315
    PU: 25lb DB Strict*4 sets/BW Strict *2 sets
    3. fastest: 45s, slowest: 53s (140211 fastest: 48s, slowest: 53s)

    Wife
    1. 245 (20# PR)
    2. DL: 155
    PU: BW kip--no band
    3. fastest: 58s, slowest: 1:04

    Josh & Katie

    ReplyDelete
  39. Sorry I've been MIA. Trying to finish up last week of college, ahh!!
    Regionals:
    1. Worked up to 135lb. Worked a lot on my technique and finding a good rhythm.
    2. 44 Ft. Again worked more on controlling and balancing
    3. 11:58 Mu felt great!

    ReplyDelete
  40. Regional Programming
    1. 175#
    2. 15 ft.
    3. 16:57
    I realize all of these are pretty terrible comparatively... but overall pretty content with today.

    ReplyDelete
  41. Open, on 4 hours of sleep...
    1. 295#, felt terrible
    2. Hate DL, like pull-ups - 225#/53# (1.5 pood kettlebell)
    3. Done, about 50-55 s/round

    ReplyDelete
  42. Regionals

    1. 225 (tied pr).
    2. 75 feet at least did not measure.
    3. 26 something. I'm terrible at muscle ups but I'm trying!

    ReplyDelete
  43. Open:
    1. Dead Lift 1RM: 345#
    2. EMOMx12
    Odd: 5 Dead Lifts 275#
    Even: 5 Weighted Pull ups - 10# vest
    3. Row
    10x250m, :30 rest
    Between :53-:56

    ReplyDelete
  44. 1. Dead Lift 1RM: 295# (10#PR)
    2. EMOMx12: 5 Deadlifts 155#/5 Weighted Pullups (1st 15#, 2nd 10#, then strict from there)
    3. Row 10x250m; :30 rest
    :56-1:02

    ReplyDelete
  45. Regional
    1. 215#
    2.108' ran out of space. Length of gym.
    3. 10:59

    ReplyDelete
  46. 1. new pr 305#. 1 month ago 275#
    2. dl. 225#, wspu 25#
    3. between :58 and 1:00

    ReplyDelete
  47. 225 snatch, barely missed 240

    80 ft is all I have room for in the box for hand stand walk - hit 2/3 that distance.

    Nasty girls - 9:30

    ReplyDelete
  48. I did this workout on Wednesday but I haven't been able to log it in! Apparently I cannot do it from my phone.
    Open
    1. 250# DL PR by 10#
    2. 145# DL
    No weight on the pull ups...just went strict
    I ran out of time to get to the 3rd WOD!

    ReplyDelete

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