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Heather.
INDIVIDUALS and TEAM ATHLETES
1. 5 RFT:
5 Power Cleans, 205/135
5 Bench, 205/125
Rest as needed.
2. 2 RFT:
25 TTB
50' Handstand Walk
Rest as needed.
3. 5 RFT:
8 1-arm Dumbbell Overhead Squats, Right arm, 45/30
8 1-arm Dumbbell Overhead Squats, Left arm, 45/30
12 Box Jumps Overs, 24/20
8 1-arm Dumbbell Overhead Squats, Left arm, 45/30
12 Box Jumps Overs, 24/20
Rachel. Wow.
ReplyDelete2nd the motion. Wow.
DeleteWicked!!
DeleteWicked!!
DeleteCompetitors WOD folks!
ReplyDeleteI wanted to introduce myself as I will also be following this program to prepare for my first open next year.
I have been crossfitting for a little over a year now and am to the point where I would like to compete. I did my research for the past couple of months and this program appears to be the best by far for competitors.
I will be away for a couple of weeks on vacation but when I return I look forward to meeting you all, growing with you and participating in some friendly competition with you!
Good luck to all of those going to Regionals!
Cuz
Welcome Josh!
DeleteWelcome!
DeleteWelcome aboard brother
DeleteWelcome to the Club
DeleteWell helloo
Deletedo.es n e one think its a typo? or r girls supposed to use 2 different weights
ReplyDeleteI'm pretty sure our girls used 2 different weights this am
Delete1. 10:05... Bench got me. 205x2, 185x3. Cleans RX.
ReplyDelete2. 11:16... HSW progressions.
3. 8:05...subbed 45 db with 16kg kb and 2 5 lbs plates chained to it.
Hey now
ReplyDelete1) 21.00. Upper body strength continues to be my biggest weakness. As rx'd cleans were good, bench not so much.
ReplyDelete2) 10.58. Rx'd
Well that was my last wod again for a few weeks. Have to go away for work. And will not be able to go to the gym and workouts will be few if any. Ill see you all again in a month or so. Good luck to you all you are going to regionals.
Did not do#1. Did my box's WOD instead (see #4)
ReplyDelete2. TTB/HSW: 6:30. Did 20m (10 one way).Might have been able to go unbroken on HSW if there wasn't a turn around. TTB felt a little better today, but I still lost the ability to strong them together after the first 15.
3. 5 Rounds: 7:35. I had to jump onto the box then over. Probably cost me some time.
4.OMEM 15
3 box jumps (24)
1 clean
- first five rounds with 135, next five 145, last five 155. Felt good today! ! Plus it was fun to workout with other people! I miss them!
Hey Deb
DeleteCan you tell me how you use the band for bar muscle ups?
Yeah! So - I just put one foot in like a band-assisted pull-up. I am using a thin one to help me get the momentum going to get up to the dip. Once you get your chest to the bar, it kind of slides off your foot, but it works.
DeleteInteresting
DeleteOkay I will have to give it a try
Thanks!
1. 4:43 Rx
ReplyDeleteHoly chesticals, well played Connor...
Delete1. Did 1 round and rested one minute before the next round. Felt good to do like that today. No timer, bench unbroken, PC TNG until the 4:th round.
ReplyDelete10 min rest
2: 6 min. My Handstand Walk sucks.
10 min rest
3: Done. No timer!
1. 4:47
ReplyDelete2.4:37- should have warmed up my handstand walk a little...2nd round was way better than first
3. 6:47- box jumps blah!
used 35# dumbbells (only have 25/35)
Delete1- 12:15
ReplyDelete205 power clean
185 bench
2- 4:39
3- 8:00
40# dumbbell
1. 6:12
ReplyDelete2. 3:57
3. Done-forget time
1 - 5:34
ReplyDelete2 - 8:00
3 - 9:48
1. 4:06 RXd
ReplyDelete1. 4:06 RXd
ReplyDelete2. 3:01 RXd
3. 6:03 RXd
Deletethat Taylor !!! grrr!!! good job bro!!!
DeleteThanks Cheryl! Good job too you too!!
DeleteSolid TD!
Delete1. 6:01 rxd
ReplyDelete2. 3:15 rxd
3. 7:31 rxd
1. 6:06
ReplyDelete2. 6:16
3. 7:24
Resting today. Will do this tomorrow.
ReplyDelete1. 4:26 Rx
ReplyDelete2. 4:51 Rx
3. 5:48 (used a 35# KB - we only have 25# DBs)
I realized I never really introduced myself! I'm a L1 trainer at CF Thunder in Huntington, WV. I'm training for the mid-atlantic regionals and absolutely LOVE this programming. I qualified for regionals last year and felt so unprepared. I'm hoping this site will help prepare me for the workouts in June. Enjoy seeing how everyone does on the WODs and its nice to have times to compare to. Good luck to everyone competing in regionals!
Great to have you here! Good job on today's training.
DeleteBest of luck to you at regionals.
1. 4:32RX
ReplyDelete2. 3:37RX
3. 6:27 did snatches instead of OH squats, hip flexor is still injured and really focusing on not making it worst.
Been awhile since I've posted, I'm following the Regional training off and on though I did not make Regionals.
1) will do this tomorrow AM when I'll have the equipment
ReplyDelete2) 4:59 - subbed 50 shoulder touches for walk. ttb - easily twice as long gripping ibeam vs. bar
3) 9:13 - used 55lb kettlebell (no Dumbbells) and 26" rope jumps with 20" hoizontal clearance
1) done no time
ReplyDelete2) 4:53
3) 10:18
My results:
ReplyDelete1) 6:42 RXd
2) HSW progressions tomorrow
3) 10:23 with 35# kettlebell
Wifey:
1) 4:54 @ 95#
2) HSW Progressions tomorrow
3) 8:05 with 26# kettlebell
Word, was fun
ReplyDelete1) 3.40 Rx - All PC tng UB, Bench UB through 4, then 3/2 last set
ReplyDelete2) 4.02 Rx - 15/10 - 1 break, 10, 5, 4, 3, 3 - 2 breaks
3) 8.08 Rx -- Both movements need some refining.
1) 3:58
ReplyDelete1a) Made up MU sandbag carry, 11:42?
2) 6:48 can't hsw
3) we'll see
1)4:11 Rx
ReplyDelete2)4:51 Rx goat
3)7:23 Rx
1. 8:59 (135/105)
ReplyDelete2. 8:06rx
3. 8:22rx
1) 13:16
ReplyDelete2) 5:15
3) 10:37