Tuesday, May 7, 2013

Wednesday 5.8.13

Harry.

Regional 1:  May 17-19
Active Recovery Day
do the warm up, some light running or rowing and mobility.

Regional 2 (May 24-26), Regional 3 (May 31-June 2) & Regional 4 (June 7-9)
1.  Squat Clean
5x1 at 90% across

2.  5RFT:
1-2-3-4-5 Power Cleans, 225/155
10-8-6-4-2 Elevated HSPU, 6"
12 Pistols, 6/side
Round 1 is 1 PC, 10 HSPU and 12 pistols.  Round 2 is 2 PC, 8 HSPU and 12 Pistols.

 3.  Goat Training
Spend 10 focused minutes working on one weakness.
Posted by at

23 comments:

  1. UnknownMay 7, 2013 at 4:43 PM

    Hi ben, i am new to your site. Your site was recommended from the CrossFit discussion board. I was seeking a program to coach my clients towards next years games. I have just completed reading through every post since the April 1 2012.
    Gotta say your work here is truly inspirational and to share this with the public throughout the world can only enhance the sport of Crossfit and therefore help the worlds dilemma of obesity.
    I want to ask your permission to use your programming to train and coach my clients towards the 2014 Open. I have an 18 year old male who is progressing very nicely, in fact he is progressing faster than i can research his program, but i think i have now found what i am looking for.
    Congratulations and i wish you and your team all the best for the Regionals, i will be following here in Oz.
    Paul Blair
    melbourne, Australia

    ReplyDelete
    Replies
    1. UnknownMay 8, 2013 at 12:15 PM

      Permission granted Paul. Thanks for the well wishes.

      Delete
  2. UnknownMay 8, 2013 at 5:02 AM

    Glad to get that done with.

    1. 300# squat clean 5x1

    2. 8:27rx (def paid off to work those defecit hspu these past two months)

    3. Worked double unders
    OTM 10 40 double unders.

    ReplyDelete
  3. AnonymousMay 8, 2013 at 6:03 AM

    1. 240# 5x1

    2. 9:00 rx

    3. OTM 10 :
    Odd 6 Bench Press @185
    Even 20 GHD Situps

    ReplyDelete
  4. TadpoleMay 8, 2013 at 6:35 AM

    1. 250#

    2. 9:16

    3. Handstand walk progresions

    ReplyDelete
  5. Drake ComfortMay 8, 2013 at 11:07 AM

    1.) 245x2 255x3
    2.) 9:59
    3.) even minutes 315 deads x 5/odds 5 box jump 30'

    ReplyDelete
  6. AnonymousMay 8, 2013 at 12:45 PM

    1.95kg
    2.19:54 my PR in squat clen is 102,5 so this was really heavy.

    ReplyDelete
  7. UnknownMay 8, 2013 at 1:14 PM

    1. Failed at 305#
    2. 9:01rx

    Felt like I should have been going a lot faster. It is what it is.

    3. GHR, back ext, hip ext... Heavy deads are my goat. Need to build my HAMs for regionals.

    ReplyDelete
    Replies
    1. Drake ComfortMay 8, 2013 at 1:22 PM

      I'm in the same boat as you Connor. GHR are a great idea and I have neglected those so thanks for the unintentional reminder homie

      Delete
  8. UnknownMay 8, 2013 at 2:38 PM

    1. 275# across OTM. Felt fast and strong today
    2. 5:38 rxd
    3. Goat session- muscular endurance:
    21-15-9
    WB, 20#
    C2B
    Single arm snatch, 70#
    - 8:55

    ReplyDelete
  9. mikeholmesMay 8, 2013 at 2:51 PM

    1 - 126kg
    2 - 17:13
    3 - odd minutes 15 jerks at 2 * 24kg
    Even minutes 8 fat gripz pull ups
    Cash out 3 * 25 banded iron cross good mornings

    ReplyDelete
  10. ThorvaldssonMay 8, 2013 at 2:53 PM

    1) 100kg Across

    2) 1 round 103 kg 4 rounds 90 kg 11:48

    3) Otm x 10

    5 bench press 80 kg
    50 double unders


    ReplyDelete
  11. UnknownMay 8, 2013 at 3:30 PM

    1. 165# across
    2. 13:10 (3 inch deficit)...these HSPUs might be the death of me
    3. worked on muscle up technique and C2B pullups

    ReplyDelete
  12. Jesse SuessMay 8, 2013 at 3:33 PM

    1- 215
    2- 15:20 205# pc, 4" deficit
    3- not time

    ReplyDelete
  13. Taylor DomengeauxMay 8, 2013 at 4:09 PM

    1. 255, 255, 265, 265, 265
    2. 5:25 RXd
    3. 50 C2B for time
    4. 70# DB snatch work

    Hit one set of 3 OHS squat from the ground at 255# I start the day just to feel it again and get comfortable!

    ReplyDelete
    Replies
    1. Taylor DomengeauxMay 8, 2013 at 4:43 PM

      4. Was 5 x OTM:
      10 alternating DB snatch (70#)

      Average :26-:29

      Delete
  14. UnknownMay 8, 2013 at 4:35 PM

    1. 160 across
    2. 21:22 operating at 155# but RX other movements
    3. Wall Ball (weight in heels, waiting on receipt of ball before moving arms)

    ReplyDelete
  15. UnknownMay 8, 2013 at 4:44 PM

    1) 245x3, 255x2
    2) 16:11.... I have never done that many pistols before haha. Glad I stuck in there and finished it.
    3) 21-15-9 C2B with 50 double unders after each round.

    ReplyDelete
    Replies
    1. UnknownMay 8, 2013 at 7:39 PM

      3) 8:06 RXd. Still working on developing a good rhythm for tagging C2Bs together.

      Delete
  16. UnknownMay 8, 2013 at 4:52 PM

    Rxd 19:20

    First Time Doing Elevated Hspu. Werent As Bad As I Expected. Struggled With The Power Cleans Early On Tho, Didnt Have Time To Get Some Heavy Lifts In Before. Made A Difference.

    You Guys Posted Some Crazy times

    ReplyDelete
  17. UnknownMay 8, 2013 at 8:52 PM

    Still working a day behind

    Rain did not allow for doing Jackie as pull-up bar is outside, and so are the rings so couldn't do the burpee muscle ups. So did a mash up

    1. OHS ladder. 185 x 3, 195 x 3, 205 x 2

    2. 5 RFT - DB OHS 45 lb 8 reps per arm, 12 box jump overs 24" box
    9:07

    Working hard to keep up with this programming! You all keep me going, rock on you beasts!

    ReplyDelete
  18. UnknownMay 8, 2013 at 9:10 PM

    1)330 across
    2)8:22 RX
    3)Strict press and push jerks

    ReplyDelete
  19. AnonymousMay 9, 2013 at 3:45 PM

    Forgot to post yesterday:

    Did the original stuff. ..

    1. Snatch 3x1 @115. Then hit a 130 lb PR
    2.Clean and Jerk. Worked with 135
    3. 3×2 Front Squats @185
    4. 21-15-9
    Burpee
    Pull Up
    Row in between (500m)
    11:56

    ReplyDelete

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