Thursday, January 16, 2014

Friday 1.17.14

Event 3 of The East Coast Championships.

2014 REGIONAL & GAMES ATHLETES
1.  Metcon
"The Triplet"
3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20"
9 Back Squats, 225/145 - From the ground.

2.  Skills
EMOM x 10
Odd: 2 Rope Climbs
Even:  2 1-arm DB OHS - complete 2 on the left arm, then 2 on the right, you choose the weight.

2014 OPEN ATHLETES
1.  Metcon
"ECC Event 3"
3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20"
9 Back Squats, 225/145 - From the ground.

2.  Skills
5x5 Close Grip OHS - all fingers inside the knurling.

80 comments:

  1. Replies
    1. Yeah dude, right up your alley.

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    2. Can't wait to see your times and compare, boys! This will be a good one :)

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  2. Do you have to clear the box on the jump overs? Or can you touch the top of the box?

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    Replies
    1. I would assume you can land on top of the box or clear the box, either way.

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  3. Anyone have experience with Achilles rupture. Was at a comp on Tues doing box overs and now in a cast. Any recovery tips welcome.

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    Replies
    1. Im an ATC and have worked with ruptures on a few occassions with college athletes. If its a true rupture it will need surgery recovery time is usually 6-8 months to get fully back. Best thing to do if you need surgery is respect the healing process and dont try to come back too quickly. Coming back too quick can lead to tendinitis and possibility of re-rupturing. However I've seen good results in people who are very consistent with the rehab process you can definitely get back to where you were before and then some. Good luck sorry to hear about the injury

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    2. Hey TJ...I'm a PT and gave treated a couple Achilles ruptures. Did you have surgery yet? Unfortunately it is a long recovery process but you will eventually return to normal. Find a good PT in your area, possible one who is a certified orthopedic or sports specialist. Good luck

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    3. I saw an orthopedic surgeon and he recommended cast immobilization and a functional recovery protocol. Not really sure what that means. Was told 3 months to load bearing. Im just still in shock as I had no symptoms before the comp. Thanks for the response guys. No more box overs for me.

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    4. I completely ruptured my Achilles sept 2012 during a competiton while rebounding my box jumps.
      I was non weight bearing for 2.5 months on a scooter. Just able to do upper body. By 4 months post surgery my doctor fully released me. He said this was the fastest recovery in his 30 year career. Was expecting 9 months minimum. I slowly worked back with technique and by month 8 post surgery I pr'd every one of my lifts. I have no restrictions now but just refuse to ever rebound again.
      My advice is be patient and crossfit will still be here when u heal. My prayers go out to u and I'm here for ya brotha

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    5. My incident was not caught on camera but if you YouTube Cheryl Brost Achilles during regionals last year. It is an identical scenario to mine and her reactions were exactly the same as mine. First reaction was to look behind me thinking I landed on the barbell or something. Cause it felt like a bomb went off in my leg or as if someone punched me.

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  4. Open:
    "ECC Event 3"
    3 RFT:
    15 C2B Pull ups
    12 Lateral Burpee Box Jump Overs, 20"
    9 Back Squats, 225/145 - From the ground.
    So did it in 11:30. It was mentally hard for me to clean and put on my back 225 after burpee BJ overs.

    Skills - done 95 115 115 135 135. We use rouge bars, so it totally knurled, except the central part. Did with grip much closer than snatch grip, but no so close as I usually jerk. So found a stable position and think that I found my new jerk grip.

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  5. Metcon
    Time - 6:35 RX

    My breakdown
    C2B pull-up 1st round )unbroken -- 2nd round) : 8,7 -- 3rd Round - 5,5,5
    Lateral Burpee Box jump over - all rounds unbroken
    Back Squat - All unbroken
    (Rest from burpee to back squat between 10-20 second)
    (Rest between chest to bar , 5-7 second)

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  6. Still unable to pull up (i.e. pull-ups, muscle ups), so I worked c&j and did macho man since I was on vacation when it was programmed. Barely made it to 10 rounds. I'm strugglin down here! Finished with 10 min airdyne for time...didn't go quite as well as I had planned. All in all a FUN morning for me. Pumped for the weekend!

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  7. Open:
    METCON - 10:48, scaled to #195 since #225 is a little too much to clean... cleaned and then racked, shoulder doesn't like lowering heavy weight behind the back.

    Rope/ OHS - last rope was legless, #35 x 2, #53 x 3.

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  8. 1. Metcon

    "The Triplet"
    3 RFT:
    15 C2B Pull ups
    12 Lateral Burpee Box Jump Overs, 20"
    9 Back Squats, 225/145 - From the ground.
    8:27 Felt good rested to long between burpee boxes and back squats though.

    2. Skills
    EMOM x 10
    Odd: 2 Rope Climbs
    Even: 2 1-arm DB OHS
    Only used 40# DB and worked on "trying" to stay in heels.

    Added in the Open close grip overhead just to see how all the squat therapy is working out, feels like the hip mobility is really getting better now I need to start working on my shoulder Mob.

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  9. OPEN
    1. "The Triplet" - 10:29 (225# BS from the rack - current 1RM C&J is 225# - sad)
    2. 5x5 Close Grip OHS - 45-55-65-75-80 (scaptastic)

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    Replies
    1. Thats not sad bro, I'm right there withyou. I decided to scale to a challenging but managable weight (#195) and I think that proved to be just right as u missed my first clean.. adjusting from the bbjo to the clean took a few sec :)

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  10. Regionals:

    5'8"/180/43

    Feel a little better about my performance today. After looking at the times for yesterday's work, I though I might have done a different, much, much longer workout than everyone else!

    1. "The Triplet" 10:14. Mostly Rx'd. Cleaned the weight for back squats, but racked it for getting it on my back.
    2. Done. OHS done with 35 lbs. KB. My shoulder mobility is absolutely horrific!

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  11. Open
    1 - 7:40 - unbroken C2B, unbroken Back Squats from ground, new world record for slowest burpee box jump overs ever. Not sure if it's the nature of the WOD design or this new carb back loading approach, but motor was gone this morning.

    2 - 45, 65, 95, 115, 135 - weight forward and knees in a bit at first, but really felt the form by the end. These were cool

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    Replies
    1. Let the carb back loading do it's work... I had amazing results with it!

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    2. Hey guys, do you have a link to a good carb back-loading explanation? I'm looking to tweak my diet a bit and was considering trying it.

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    3. Didn't go through everything, but plenty of info in there:http://www.muscleandfitness.com/nutrition/gain-mass/clone-carb-back-loading-explained-episode-1

      Basically, I load on protein and fats for breakfast, snack and lunch (bulletproof coffees, bacon, gluten-free sausage, fatty meats). I get a lot of carbs post-wod, and for supper (rice, sweet potatoes, gluten-free pasta and fruits) and keep it keto during the day.
      So, you only get 1 insulin spike/day.

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    4. Mike, I felt the same way today. I expected I'd take another day off today to heal my neck and get over this cold, so I didn't backload last night. Did this WOD adhoc this morning and had no engine. I literally had to peel myself off the ground on a lot of the burpees.

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    5. I've carb back loaded for past year and it has done miracles for my performance.

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    6. Thanks guys. I've already watched a bunch of those episodes and found his book online. Going to probably give it a go.

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  12. 1. 10:25 back squat from the rack since my 1 RM c&j is 95 kg

    2. Done. OHS with 24 kg. Felt good. Could have gone up with the weight.

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  13. Yest: had to scale to 165. Very frustrated with that combo. 11:56
    4 pos snatch to 135 - felt fast!

    Today:
    Metcon 6:41 rx - awesome wod, simple and effective

    Doing the emom in a little bit

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  14. Regionals.

    1) 9.23. Took too much time between the burpees and the squats. Can't wait to see the times for the guys and gals competing in the ECC.

    2) done with 35/35/45/45/55# db.

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  15. Open/Masters 43

    1) Metcon: 10:04, except did back squats at 225 from rack,
    2) close grip OHS, 5 x 5 at 95, 105, 110, 115, 115

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  16. No excuses... just logging my current state. Pulled a muscle in my neck the other day and still recovereing. Coming off some sort of cold. No sleep due to RLS and didn't backload last night. I felt dead during this entire wod. Every rep was a struggle.

    Open

    1. 9:26 - squats from the rack due to neck issue.

    2. 45, 75, 95, 115, 135. These felt good. Fortunate to have decent shoulder mobility.

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  17. reg.
    1) metcon - 9:01
    2) didn't have rope at home, so did the close grip ohs - 45/65/65/65/65

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  18. Open
    1) 12:23. Walk through pace, BBJO really hurt my hip. Pretty much stepped up and over.Glad I did though, time to see the Chinese Medicine Man and get better! Awesome watching Moreno killing it! Great job brother!

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  19. 1. metcon: 7:55 all unbroken. really happy about how smooth the butterfly c2b''s are feelin goin into the open!!!

    2. emom done with 70# db

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    Replies
    1. Nice job man. I was coming for you on this one. Only got you though cause I rested yesterday from being sick. Nice time and solid work on that EMOM

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    2. dont sell your game short bro. You plain and simple whooped me today haha. i did burpees too slow i guess.

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  20. Open
    Planned to take this one at a relaxed stride....felt like absolute grundle cheese today, need to find ways to get more sleep
    9:20, would be shooting for sub 7 in comp....c2b really clicking tho

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  21. 1. Metcon "Triplet"
    Done as Rx in 14:28. The hardest part for me was the C2B Pull-ups
    2. EMOM Rope Climbs/DB OHS
    Done using a 55 pound DB

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  22. Metcon RX'D
    11:05
    Rested too long.
    Still had bloody lung feeling but could have done better.

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  23. Regionals
    1. The Triplet - 10:13. Cleaned it and put it on the rack. My dad wouldn't let me try to take it from the ground jaha
    2. Legless rope climbs (low garage ceiling) and kb ohs done with 7 lbs
    Won't be posting tomorrow. Going on a ski trip to Michigan! Happy weekend all!

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  24. Open

    1.) 7:34...everything unbroken and box jumps at a steady pace with no rest during, took my rest before squats cause I was scared shitless putting it overhead to my neck haha

    2.) Did regular o.h.s up to #185 for 3 reps

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  25. Open
    1. 8:11- today was a good day...pullups are getting better!
    15 - 10/5- 8/4/3
    2. Worked up to 125#

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  26. I guess I wasn't the only one today. Felt like "grundle cheese" also. Felt weak warming up but thought it was pre-workout jitters. Nope.

    1. 10:41, first round unbroken (PR for U.B. c2b). After that was a sledgehammer to the chest and a blur. Really long breaks.
    2. sub'd 5 towel pullups + 6 ghdsu for ropes. Did 70# kb on OHSs

    Going to eat an entire pizza tonight. See if that helps for tomorrow since I really didn't get a lot of carbs from yesterdays workout till today's.

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  27. Open
    1) 8:45 @ 165 - weight wasn't the issue on BS...it was transferring it to my back
    2) 45/75/75/95/95

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  28. Open
    1) 13:59 Rx Back Squats got real tough, but glad I didn't scale. Thanks for the push Bus.
    2) Worked up to 65#

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  29. Open
    1. 10:57 10c2b/90#
    2. pvc-43#

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  30. Open/Masters 47

    1) 11:14 @ 165. Wanted to use 185 but wasn't comfortable getting it onto my back.

    2) 15# bar. Ohs flexible is my biggest issue by far.

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  31. Reg:
    1) Metcon: 7:29 Rx. Dialed back the burpee box jump speed so I could pick up the bar immediately. Seemed to work pretty well.
    2) EMOM: done with 50# kb

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  32. OPEN

    1) 7:02 from rack.
    My shoulder prevents me from dropping it on my back. Plus, I didn't want to become like Kevin Ogar.

    2) Worked up to 185. Pretty happy!

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  33. 1)10:27 RX c2b felt good.
    2) done #25 working on my overhead mobility trying to make these feel good.

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  34. 10:00
    coming back from a loooong stint with golfers elbow so after 10 reps my elbow made it clear c2b wouldn't help my comeback any! Switched to regular pull-ups for rounds 2 and 3, and scaled weight to 200lbs to make sure my newly-pathetic grip would stop me getting the bar to my shoulders.
    24kg for the KBOHS and subbed a few MU's EMOM for the ropes (no rope up)

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  35. Regional: North Central

    1) 6:18 Rx'd- Burpees smoked me

    2) no time- will hit tomorrow or Sunday

    Really feel good ready to qualify for regionals again!

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    Replies
    1. Don't post much, but have followed for about half a year.. did the wod today in 6:40, was stoked untill I saw this, great job, you are a beast!

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  36. Open:
    1. 13:30 @195# on BS, 20" box and Chest to Bar
    2. 35# for Close grip OHS

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  37. Open:
    1. 13:34
    2. 75#, 95#, 125#, 135#, 165#

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  38. Open
    1. Today was a shit show. Was done with 1st set of bbjo's at 1:07. Then failed the power clean at 225 and broke the bumper plate again.. The one I broke yesterday and had taped back together. FML.. Changed out the weight and continued but lost some time. Overall, the bbjo's took my breath away and needed lots of recovery to power clean the barbell. Squat cleaned the last set cause I got tired of waiting. Frustrating day, shitty score. 14:44

    2. 5x5 close grip OHS - 65, 85, 115, 135, 155. Hands were at clean&jerk width.

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    Replies
    1. Way to stay on it....tomorrow is a new day!

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    2. Thanks for the encouragement man, means a lot.

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  39. Open
    1. 8:51 w/ 123#
    2. 83# across

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  40. Open
    1. 14:28 - scaled the BS to 135, was too scared to go any heavier.
    2. Done @65 across

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  41. Open:
    9:56 rx
    Really tested mental toughness. Tired of waiting for labrum to get 100% not able to do butterfly c2b. Stuck with multiple kipping sets. Burpee box was very pedestrian. Dono bout you guys but still feelin the row/DL/fs from earlier in the week. Need to get ample rest. Looking forward to doing Ogar wod this weekend.

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  42. 2014 Regional & Games:

    1. 9:04 Rx. Definitely worse than I thought it would be but I think I rested a little too much.

    2. EMOM x 10. Subbed rope climbs for 8 strict pull ups. 55# DB. As usual.......awkward!!!

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  43. Open:

    Metcon: 10:02
    5x5 O/HS ( 135,135, 145, 155, 155)

    ReplyDelete
  44. Open
    1- 11:19 scaled to 205
    2- 95 across

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  45. Masters 46
    ECC Event 3"
    3 RFT: (11:11)
    15 C2B Pull ups
    12 Lateral Burpee Box Jump Overs, 20"
    9 Back Squats, 225/145 - From the ground. (Oh no:rack for me)

    2. Skills
    5x5 Close Grip OHS - worked on reg grip OHS # 95

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  46. Open
    1 - 8:57 w/185 should have used a bit more but just not feeling it tonight.
    2 - Decided to do the EMOM - 50# DB

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  47. Open
    1. 7:30
    2. Really working shoulder mobility. Definitely a weakness close grip his. Worked to 50#.

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  48. Regionals.

    1: Metcon 9:31 @185 (Not used to "throw" bar behind neck so I scaled to learn this transition without dropping the bar and hurt myself

    2: Done with 70# DB

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  49. Open Program
    1) 11:50 - did this Rx, plus I actually racked the weight after each rd of squats, then unracked in front rack position and lowered gently. Neighbors complaining about noise recently. Anyways, this one was all about squats, which are my weakness. Waited a long time to assure going unbroken.
    2) Done all at 45, was getting just below parallel on final set. Tough for the tall guys!

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  50. Regionals
    Triplet 10:00 exactly rx

    10 muscleups for time: 9:46. these need tons of work. Did legless rope climbs on friday.

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  51. 1. 8:38
    - should have cleaned the bar earlier first 2 rounds, I think the weight was just a bit daunting... All unbroken
    2. 3 rope climbs (15foot)
    - 3x KB OHS @ 32kg only had 20kg DB but wanted to go heavier

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  52. Open
    1. 8:50, C2B: 15, 8/7, 8/5/2. Back squats unbroken, but last round was tough.
    2. Used a clean grip and an empty bar. Working on my mobility and squat therapy, but still have a long way to go.

    ReplyDelete