Jon Pera.
2014 REGIONAL ATHLETES
1. Pulls
5 x 5 Glute Ham Raises - weighted if possible.
5 x 5 Glute Ham Raises - weighted if possible.
2. Odd Objects/Movements
"Lipson Test"
400m Sled Drag for time, bodyweight
3. Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.
5. Row/Core
5 RFT:
300m Row
1 minute Plank
2014 OPEN ATHLETES
1. Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.
7 x 400m Run, OT3M
Post times for all seven rounds.
2. Skills
5 rounds of:
:20 Handstand Hold, :40 Rest - Against a wall with really pretty positioning. Think, active shoulders and straight line - heels to hands
5 rounds of:
:20 Handstand Hold, :40 Rest - Against a wall with really pretty positioning. Think, active shoulders and straight line - heels to hands
Where can I learn more about proper technique for a sled drag? Is it dragging a sled while walking forward (sled attached to waist) or backwards (facing the sled)? Should I walk or try to run? Thanks for any pointers, as I'm inexperienced with sleds.
ReplyDeleteThe answer is yes. Seriously, I would try all the things you suggested. For me it is moving at a steady pace between walking and jogging, sometimes your primary movers for the forward drag will fatigue and for something like a 400 m drag you may want to switch it up and pull backwards.
DeleteWhat does OT3M means on the metcon?
ReplyDeleteRun 400m every 3 minutes. So sprint, then rest the remainder of the 3 minutes.
DeleteGot it thanks
DeleteOn the third minute
ReplyDeleteSorry im confuse..on the third minute? Meaning what. Can u explain me the metcon please
DeleteStart the clock (0:00), complete 400m run, say it takes you 1:30 rest til the clock says (3:00) then run another 400m, if you finish at 4:45 rest until 6:00
DeleteBasically every 3 minutes you will complete a 400m run, rest remainder of 3 minutes and begin again
ReplyDeleteGood day, everyone!
ReplyDelete1) Had to run on treadmill, so it was easy to control speed. Results:
1 - 1:30
2 - 1:30
3 - 1.24
4 - 1:30
5 - 1:30
6 - 1:27
7 - 1:12 (20 km/h), it was hard to switch feet :)
2) done
3) Also did close grip bench press 5x5 200lbs
Stas, I like your attitude man. Keep up the good work.
DeleteThank you, Jeremy. I try to do my best.
Delete1. Pulls
ReplyDelete5 x 5 Glute Ham Raises- It was either go to the gym with the GHD or the sled, I chose sled
2. Odd Objects/Movements- Sled would only hold 180, slightly less than 400 Meters because I had to cut some corners on the 400 route. 7:59
3. Metcon
7 x 400m Run, OT3M- 1:35, 1:32, 1:32, 1:33, 1:33, 1:32, 1:29
5. Row/Core
5 RFT- 11:52
Reg:
ReplyDeleteGlute Ham Raises- done with arms overhead
Lipson test- 14:45. Killed me.
Skipped the run do to inability to walk.
Rowed about 300m and called it quits. I hate the Lipson test.
Reg:
ReplyDeleteI believe the results of today are a clear indicator of overtraining...I can't get in Saturday, so I opted to work out with a regular class on Wednesday....now it has been five days straight and it was all legs every day....legs ready for a two day break for sure.
1. GHR's tried a few sets with arms overhead instead of tucked in, definitely getting better at this movement, but no weight just yet.
2. Lipson Test: 11:01, did it in 8:37 a few weeks ago, obviously my legs are in need of rest.
3. waited around a while, then tried to row a bit....just wasn't happening.
4. Again, no way after this long week.
I learned (again) today that rest days are extremely important to continue to perform at a high level. Even a simple 5:00 WOD on a rest day is enough to really throw a wrench in progress.
See you guys next week!
Smart dude, rest is important. See you next week.
DeleteThis comment has been removed by the author.
ReplyDeleteGhr with 20# vest
ReplyDelete8:08 on sled. that was hard
1:27,1:24,1:20,1:17,1:18,1:15,1:19 really working on pose running. technique got better each run which reflects in times
10:53 on row/plank
my engine was and still is a big weakness of mine. def felt better today though. thanks Ben for all the erg time
1) done
ReplyDelete2) 21:33 (185 added to a 104# rogue dog sled)
3) 1:51/1:41/1:39/1:39/1:39/1:39/1:38
4) 12 mins
Good day of training.
1) done
ReplyDelete2) 11:40 (slower than last time, legs are smoked from yesterday)
3) 1:28/1:26/1:25/1:22/1:23/1:24/1:23
4) 12:45
Open:
ReplyDeleteIt was raining earlier here in PI so I did 6x400m row 2 mins rest in between.
1:46.1
1:50.3
1:49.6
1:50.3
1:48.3
1:46.9
2) Done
Open:
ReplyDelete1:47
1:34
1:30
2:10
2:14
2:02
2:09
Open
ReplyDelete1. 1:23,1:24,1:24,1:24,1:24,1:26,1:24
2. Done
1. NO GHD at home, so did a 5x5 of Deads. 345 Across.
ReplyDelete2. No sled at home, so hit some bench press.
3. Made up the gymastic stuff from yesterday.
4. The running was awful for me. I can't workout on saturdays due to my job, so I have been missing the running, but my slowest was 1:54 and my fastest was 1:33. WIll definitely be subbing out some of my air dyne and rowing and doing some extra curricular running now.
5. 6:31. Done with .3 miles on an airdyne, no rower at home.
Also, I know bench press isn't anything like a sled pull, but my quads are still toast from the Lurong wod I had to do yesterday.
DeleteOpen:
ReplyDelete1.) 1:09, 1:17, 1:19, 1:22, 1:22, 1:27, 1:18
2.) Done
Open
ReplyDeleteChaw 1:12, 1:15, 1:19, 1:18, 1:19, 1:13
Me 1:10, 1:15, 1:19, 1:20, 1:22, 1:20
2. Done
Lipson Test
Chaw 8:41 (180lb)- forward whole way
Me 8:01 (200lb)- forward whole way
Open
ReplyDeleteRan with Burnes, awesome to have a training buddy for this one he is a great runner! Needs to give himself more credit.
Times : 1:07, 1:03, 1:07, 1:09, 1:10, 1:14, 1:08
2.) Done...squeezed tight like I was blocking entry;)
Thanks brother, you are fast. Thanks for having me!
DeleteHoly crap, blazing dude!
Delete1)
ReplyDelete1:33, 1:32, 1:32, 1:32, 1:33, 1:33, 1:29
2) done
Open/Masters 43
ReplyDelete1. 1:36, 1:36. 1:38, 1:34, 1:33, 1:27
2. Done
Open -
ReplyDeleteI did 400m rows because I've been trying to work a knot/cramp out of my calf muscle for a few days. It's finally feeling decent after multiple foam roll and stretching sessions per day.
1:20.6
1:20.6
1:21.5
1:21.5
1:24.5
Stopped there. I was happy with my pace on the first 4 rounds but then I really hit the wall and fell off in the 5th. Probably a little too aggressive for a 7 round workout. I'm still learning when it comes to pacing. I was also out of time and my glutes were on fire! Will do handstand work later.
OPEN
ReplyDelete1. 1:34 (PR), 1:38, 1:38, 1:43,1:51, 1:49, 1:52
2. Done
OPEN
ReplyDelete1. 1:07 (PR), 1:16, 1:22, 1:22, 1:23, 1:25, 1:16
2. Did 30 sec. on, 30 sec. off X 5 with barrier in front and behind trying to work freestanding.
Open
ReplyDelete1) 1:08 - 1:17 - 1:20 - 1:20 - 1:23 - 1:23 - 1:24
1) done
ReplyDelete2) lipson test 5:12
3) 1:45 - 1:37 - 1:34 - 1:40 - 1:42 - 1:36 - 1:36
4) 12 min
Open
ReplyDelete1) 1:38 - 1:36 - 1:41 - 1:36 - 1:43 - 1:34 -1:32
Open:
ReplyDelete1. 1:17/1:27/1:32/1:34/1:37/1:37/1:25- done on a track, fight to stay below 1:40
2. Prep for a comp hspu/bench/air dyne
3. 5 rds- 300 m row / 1 min plank- 12:03(messed too long w monitor after 1st rd, all row done under 1:44)
That a boy? Rally in the Valley!!
Deleteoops ?=!
DeleteOpen
ReplyDelete1) 1:11,1:07,1:05,1:12,1:13,1:18,1:14
2) Done
WOD'd w/ Jon @ Small Town CF, thanks for being my rabbit, so fast!
Fast - nice work.
DeleteOpen
ReplyDelete1) 1:09/1:15/1:19/1:23/1:27/1:24/1:17
2) Did a comp wod
3) 5 rds - 300m row & 1 min plank: 12:35
open:
ReplyDelete1. 1:27, 1:30, 1:31, 1:31, 1:33, 1:36, 1:31
Happy with my consistency. my usual times would have ranged from 1:15 to 1:45.
2. done
Open
ReplyDelete1:34, 1:39, 1:32, 1:40, 1:40, 1:50, 1:40
Did this on the road with iPhone GPS. Back didn't hurt today, mobility has been helping.
Handstand work done
DeleteOpen/masters 47
ReplyDelete1) 7x400 done. I think I ran further than 400 on each as I did it on a running trail near my house. All times were between 1:30 and 1:50. I stepped it off afterwards and it was about 490 yards.
2) done.
1. 10#,15#,20#,20#,25#
ReplyDelete2. lipson test- 14:05 with 220# sled.
3. done, fastest was :1:09 slowest was 1:37
4. metcon- 11:20
Open
ReplyDelete1. 400m Run - 1:20 / 1:19 / 1:20 / 1:20 / 1:20 / 1:21 / 1:23
2. Handstand Holds - no problem
Did yesterday's Open session and posted results there.
ReplyDeleteOpen
ReplyDeleteMy goal was to complete all 7 400s under 1:30 which I accomplished so I was stoked about that
Open Program
ReplyDelete1) 1:18, 1:19, 1:20, 1:23, 1:28, 1:29, 1:20 - 9:37 total - surprised myself with my pace here. Need to translate this more to running in metcons.
2) done
1-unweighted
ReplyDelete2-5:41 at #138
3-1:35,1:30,1:31,1:32,1:30,1:30,1:29
4-12:26
1) GHR - all with 25 lb plate
ReplyDelete2) Lipson - 9:42 - almost 2:00 min improvement
3) 400s - all avg about 1:40
4) Metcon - 12:32 - rough
Open
ReplyDelete1. 1:269, 1:34, 1:40, 1:45, 1:53, 2:03, 1:59. Running is a huge goat.
Kept it pretty close to 1:20-1:25 on all.
ReplyDeleteDone
Open master: 1:24, 1:31, 1:46, 1:46, 1:39, 1:50.
ReplyDeleteDidn't have a ton of time today.
ReplyDeleteOnly did Glute Ham Raises (No wt, 15, 15, 25, 35)
Lipson Test 8:33 with 185# almost a 1 min PR!
Open
ReplyDelete1. 1:31, 1:30, 1:29, 1:30, 1:31, 1:33, 1:32
2. Done.
1. Done
ReplyDelete2.No sled, future investment
3.1:44, 1:40, 1:41, 1:44,1:44,1:46,1:39 nasty hill outside the gym sucks to run up.
4.13:30
Regionals:
ReplyDelete1) Pulls: Done. No weight this time, worked better form.
2) Odd Objects: 6:25 --- Almost a 3 minute PR!
3) Metcon: 1:41/1:36/1:30/1:26/1:24/1:22/1:19
4) Row/Core: 12:15
1. Pulls - 5 x 5 Glute Ham Raises - no GHD so did natural raises with partner. Ouch.
ReplyDelete2. Odd Objects/Movements "Lipson Test" - NA (raining)
Worked on OHS instead. 10 min EMOM 95# 7 per min
3. Metcon: 7 x 400m Run, OT3M - 1:25, 1:30, 1:30, 1:38, 1:38, 1:46, 1:38
4. Row/Core: 12:33