Froning and Spealler.
2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1. Pulls
3-rep heavy Rack Pull - set the bar up just below your knees
2. Metcon
1. Pulls
3-rep heavy Rack Pull - set the bar up just below your knees
2. Metcon
4 RFT:
12 C2B
9 Dumbbell Deads, 70/50
6 Dumbbell Hang Power Clean, 70/50
3 Dumbell Jerks, 70/50
3. Odd Object/Movements
1 Mile sandbag run, 30//20
SESSION TWO
1. Rowing/Core
For time:
500m Row
50 GHDSU
1,000m Row
30 GHDSU
2,000m Row
20 GHDSU
12 C2B
9 Dumbbell Deads, 70/50
6 Dumbbell Hang Power Clean, 70/50
3 Dumbell Jerks, 70/50
3. Odd Object/Movements
1 Mile sandbag run, 30//20
SESSION TWO
1. Rowing/Core
For time:
500m Row
50 GHDSU
1,000m Row
30 GHDSU
2,000m Row
20 GHDSU
2014 OPEN ATHLETES
1. Metcon
4 RFT:
12 C2B
9 Deads, 185/135
6 Hang Power Clean, 185/135
3 Jerks, 185/135
4 RFT:
12 C2B
9 Deads, 185/135
6 Hang Power Clean, 185/135
3 Jerks, 185/135
2. Skills
30 Strict C2B Pull ups - Only one set per minute. If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set. Continue till all 30 reps are completed.
30 Strict C2B Pull ups - Only one set per minute. If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set. Continue till all 30 reps are completed.
Not gonna lie - I'm pumped for this!!
ReplyDeleteDid the open today since I don't have 70# db's
ReplyDelete1) 12:24
2) tried to do these but I tore my Palm wide open during the wod and it just wasn't happening.
Regionals.
ReplyDelete1) 514 for 3rep heavy rack pull
2) 7.59 as rx'd
3) 7.56 with a 30# wallball instead of sandbag.
Regionals PM session.
Delete4) 17.43 rx'd. Rows became mentally tough.
1. Pulls
ReplyDeleteNo Rack so used blocks but more of low hang position due to short femurs. 330#
2. Metcon
4 RFT:
8:30 Rx
3. Odd Object/Movements
Just ran around the box for 10 mins with sandbag, outside's still to iced over to run outside
Gonna try and squeeze PM in at lunch today
SESSION TWO
Delete1. Rowing/Core
For time:
20:26 Rx
Kept split under 2:00
15/15/10/10
10/5/5/5/5
20 Unbroken
Great lunchtime wod
metcon 14:00rx (open)
ReplyDeleteRow work: not for time: and cut the ghd in 1/2
1. No rack at the gym, did from the blocks. 425. Felt good, felt heavy, but had more.
ReplyDelete2. 9:02. Everything unbroken but SLOOOOOOW transitions. Did it by myself on an empty stomach. Probably not the best decision, but got home super late last night and up early for my 7AM class to coach, no time for breakfast. Well, there was time, but I was lazy.
3. 10:12 with a #20 vest. Ran half of this through 5" of snow. That was just a decision to work on things that I hate. Running, vests, and snow. Really working on mental toughness.
PM sesh around 2.
DeleteSo, I videotaped the met con. (I don't have a coach, so my video camera is my coach) and I had 4:28 seconds where I wasn't on the bar AKA transition time. Unacceptable. I am sure there will be some 5 & 6 minute times coming later tonight.
Delete1) 405...wrecked
ReplyDelete2) 8:33...only had 60's, so I did 11/7/4 reps...everything was slow. I'm a pussy. Really thankful for the dumbbell work though....I need it.
rest later
+1 on the dumbells, was a very nice change of stimulus and you forget how awkward having your hands independent can be
DeleteOpen:
ReplyDeleteMetcon - 11:30 rx
C2Bs - done in 6 rounds
WOW had the flu since Monday, finally back to normal sort of.. Will post later today!!!!
ReplyDeleteI have been out all week too and cant wait to get after this one. Feel like a kid on Christmas!
Delete1. 140 kg
ReplyDelete2. first time workout with dumbbells so scaled to 24 kg dumbbells instead of 32 kg, time 9:27
3. 1 mile with 15 kg plate 9:40
4. Sub 500 m row with 50 SDLHP 20 kg bar, 1000 m row with 100 SDLHP and 2000 m row with 200 SDLHP, Time: 21:10
I'm toast...
1. Rack pull up to 475
ReplyDelete2. Metcon rx w/ DB : 7:37 grip was smoked ... Need to do more db work
3. Did the beep test instead- worked out to be about a mile : round 9ish
Row later
Row / GHD : 19:07
DeleteOpen
ReplyDelete1) 12:19 - The cleans is where it got spicy. Exacerbated by my unwillingness to squat under the bar. Didn't realize it until I was done. I had it in my mind that we weren't squatting under it today. Dumbass.
2) Done in 6 rounds
Open
ReplyDeleteMetcon: 15:14. took it slow and steady, just wanted to complete this one. pretty heavy for me.
C2B, did the first 4-5 reps c2b, rest strict pullups. 12 mins.
Nearly shook this flu. Hope it will disappear soon. Zones working well.
ReplyDelete1) 10:53
2) 7 mins of work
Regionals:
ReplyDeletePulls: Worked up to 420#. Kept it lighter than I normally would.
Metcon: 7:09 RX
No running
Row/abs: Done. Without a timer. Did ordinary sit-ups cause I did the pulls and metcons in 1 session.
OPEN
ReplyDelete1) 7:20 - Spent too much time staring at the barbell. Just didn't have the will to go to the dark place today.
2) 4:05 - 12, 7, 5, 4, 2
Combo of Regionals and Open workouts. All one session.
ReplyDelete1. 425#, a bit shaky and tired.
2. 9:04 w/ 185# barbell. Grip was big factor. Felt weak and worn down, guessing from yesterday. C2B mostly singles in 4th rnd and part of 3rd but 1st rnd was UB.
3. 30 Strict C2B in 8ish sets. Last several attempts just couldn't get chest to touch.
4. 19:25, this felt good but cardio has always been a strength. Sub'd 1k, 2k, 4k on AirDyne. All 1k splits under 1:55
Day behind so this is yesterday's
ReplyDeleteDid open program
Metcon 18 full plus 6
Snatch push press + ohs 285# had 300 but got soft in my shoulders. Wish I wouldn't have done metcon first.
Snatch bal 235#
High hang 185#
Overall felt good today
1) rack DL - skip due to back
ReplyDelete2) 7:30 with 55 kb's. guess I coulda done it with a barbell.
3) skip due to time
4) metcon 20:40*
*abs cramped up so bad after rnd 1 I couldn't sit on rower. Had to break at the 5 min mark. Jumped in on a 5 minute amrap with some guys then got back to the metcon for remainder. No issues on last part.
a. 3 rep rack pull: 455#
ReplyDeleteb. metcon: 8:13 rx. i recorded it. db hang cleans make me have diving knees. definitely need to work on that and DB deadlift, reallly had trouble with db's. severely underestimated.
c. 1 mile run with a 50# burden vest 7:15
i felt SUPER good about that. I suck at running.
row/ghdsu work out goin down this PM
30# vest. i take that back.
Deleterow/ghdsu: 18:56
Deleteso dizzzy. jesus.
Open 2014
ReplyDelete1. Metcon : 7:03 scaled down to 165 really sored from yesterday.
30 strict c2b : 7:06
Delete6-4-4-4-4-3-3-2
Row/GHDSU workout - 18:31
ReplyDeleteOpen
ReplyDelete1) 8:51 @ 155# - happy with this today. Felt much better getting back to the bar
2) finished my 30th @ 6:04
OPEN + ROWING/CORE
ReplyDelete1) Metcon: 6:31 Rx. Last two rounds were faster than first two. Not sure if that's good or bad.
2) 30 strict C2B OTM: 7, 5, 4, 4, 4, 4, 2
3) Rowing/Core: 21:02 Rx. Had a hard time pushing myself on the rows.
Open
ReplyDelete1) 8:51 @ 155# - happy with this today. Felt much better getting back to the bar
2) finished my 30th @ 6:04
Open
ReplyDelete1) 8:52 @ 165#
2) 30 strict pull ups in 9:25 - I suck.
Open
ReplyDelete1) 12:20 135#
2) skipped due to hurt back did 60 back extensions and 60 ghd sit ups
Ended up doing the Saturday work today since my training is away tomorrow, we did the squat clean thrusters at 205.... For some thats haggard at front squatting that was just a cornucopia of suck. We got through 3 + 3ea ... Will do today's work tomorrow.
ReplyDeleteOpen.
ReplyDelete1. 12:39
2. 9 minutes. Started with 9, went down to 4/3/3
Regionals
ReplyDelete1. Skipped (Still nursing low back)
2. 6:44Rx (Need to work on a more efficient C2B)
3. 6:30 with a 20# weight vest (all I had)
4. 19:14Rx I need a lot of work on longer rowing sessions. Didn't feel comfortable on the 1k or 2k rows.
Open + pulls and rowing/core
ReplyDelete1) pulls from just below the knees, 455# x 3
2) metcon; 185# barbell. 7:15
3) skipped
4) rowing/core 18:04Rx
I have been following for awhile now but first time posting. I was following a week behind but now have made the jump to the currently scheduled programming.
ReplyDeleteSouth Central 34 yr male 5'11'' 190#
combo Regionals/Open
1) pulls-445#
2)Open metcon-8:08
grip really got me on this one. Was moving well until rd 4. Took 2 and half min.
3)1 mile run 35#vest-8:28
Haha you got it posted!!
DeleteOpen
ReplyDelete1. 10:15- (had to make a +2 min pit stop after 1st rd, damn cleanse)
Make Up from yest
2. Sn.p.press- 255#
3. Sn.balance 215#; austin No Rep'd me on 235#- he said i caught and road it down too slow
4.195#
3.
Open
ReplyDelete1) 7:42.
2) 4:20- 10,5,5,5,5.
Regionals - had morning practice at 6 this morning before school
ReplyDelete1. Rack Pulls-415lbs. Felt good.
2. Did the open metcon( no DB's in garage)- 10:49. Felt a little slow.
3. Rowing/Core- will do tomorrow. I'm just fried and tired. I'm a catcher and at our morning practices we catch the pitchers. Just exhausted this evening!
Did Saturday barbell complex with Tara as my partner! I used #205 she used #120, we got through two full rounds and through the set of 3s + 2 reps for me into set of 4. Will do today's work Sunday, smoked!
ReplyDeleteOpen
ReplyDelete1. 14:42 @115# bar
Had trouble touching bar so just did c2b kipping pull ups - practicing getting c2b back.
2. Skipped
Open
ReplyDelete1. 11:06
2. Sets of 9, 5, 5, 4, 4, 3
1. 425
ReplyDelete2. 12:15 had to do Open metcon (no 70# DBS) NOT RX.... After failing on hang cleans at 185 through two rounds I dropped the weight( too much) to 135 and just tried to move with speed. That weight shouldn't be a problem for me but it was today. I let the barbell win. Very pissed off about that. Wanted to redo the wod almost immediately but I'm moving on.
3. 11:15.. Only had a 40 pound sandbag. This sucked.
Second sesh
1. 20:31... This felt like a victory!! Needed that after disappointment on the barbell earlier. Pulled a 7:30 2k on the final row was moving at the end.
This comment has been removed by the author.
ReplyDeleteFirst time poster long time follower! Oscillating between Open and Regionals depending on time and equipment.
ReplyDelete5'11.5" 175# 31 years old
1. Pulls 445
2. 10:11 Rx. Open Metcon. C2B kept me in this one. Did all but the last set of those unbroken. Last set was 9-3. 185 is a good weight for me, especially overhead and it slowed me down, especially as the grip left me.
3. 7:27 mile with 35# Vest
Open:
ReplyDelete1) 12:30 rxd
2) Completed in 7:30
Regionals:
ReplyDelete1. 3RM rack pull: 300#
2. Met con: 10:25 Rx
3. i forgot
4. rowing/core: 22:09
Did regional work today
ReplyDelete1. 325# on rack pulls
2. Met con: 7:01 with 60# DB's
3. 10:27 with 30# sandbag
OPEN
ReplyDelete1) 7:43 RX
Definitely place for improvement here.
2) Couldn't finish, shoulders were smoked so stopped at 18. Did jump in a class and tried max reps unbroken strict HSPU: 24.
Open
ReplyDelete1. 11:29 Rx Felt good.
2. Done!
Open
ReplyDelete1- 12:31 I think I have a mental block about working with 185# seemed like I was talkingng more breaks than I needed to.
2- skipped. Worked on shoulder mobility.
Pull 455
ReplyDeleteDid open Met-con no dumbbells 7:37 RX could have been better.
Sub 1 mile run with #160 lb atlas stone carries 5rds 120 ft
No time for row had school make up tomorrow.
1. Worked up to 185 and stopped. Body is still a little angry at me from my comp.
ReplyDelete2. 9:59, still suck at stringing C2B
3. Skipped will do tomorrow
4. 16 something. Wrote it down and forgot my time after it was erased from the board.
Felt good to be back
1) 1425 c2b are a big time weakness
ReplyDelete2). 704 first four were c2b the rest were just pull ups. Def hit a big time weakness. I need to get stronger
Open:
ReplyDelete13:12, #165... got to admit was a little intimidated by the heavy hang clean. At #165 they were tough but did them better than expected. My C2B were slower than I wanted, just couldn't get a rhythm.
Did a bar MU wave since we have those in a comp next Sat...
Regionals
ReplyDelete1.) 455x3
2.) Rx 7:33 - those dang DB hang cleans!!!
3.) Rx 8:10 - with 30lb slam ball
4.) saving for tomorrow.. just ran outta time.
Went in today to finish final WOD- Row and GHD- 18:03
DeleteOpen
ReplyDelete1. 8:09 with 113#
2. 6:27
Regionals
ReplyDeleteSession 1
1) 210kg
2) 6:59 (rx)
3) 9:56 (carried 30lb med ball)
Session 2
1) 16:50
Open
ReplyDelete1. 11:20 with 135#
2. 6 minutes - 11,4,4,4,4,3
OPEN
ReplyDelete1. Metcon: 15:24 Rx (HPC were the gate keeper)
2. 8 sets - 6,4,4,4,3,3,3,3
Open:
ReplyDelete1) 12:19 scaled to 145. Ok so I've been dumb this week, I ripped my other hand at the start of round two. Need to stop ignoring my clauses.
2) 8:11 (6-3-3-5-3-3-2) not my best effort
3) Extra credit: 100 burpees for time: 6:16
Despite my rips, I still did all C2B. It's gotta build mental toughness or something.
OPEN
ReplyDelete10:11rx
skills-7:20rx
Open
ReplyDeleteMetcon 9:49
C2B in 9min. 5/4/3/3/3/3/3/3/3
Open
ReplyDelete1) 11:34
Open
ReplyDelete1) 14.50 Rx
2) 8 mins did 23 w blue banded support.
Good job everyone, AMAZING times on the metcon!
Really short on time, just did 40 strict C2B for time (one set per minute) - 8:20 (9 sets).
ReplyDelete2014 Regional & Games:
ReplyDeleteCatching up on my posting from this past week. I was out of town at a NCAA convention. All 4 metcons missed were done today (2/2) and yesterday (2/1). Only had time for the metcons.
Rowing/Core - 18:19. No GHD, subbed full body situps.
10:35 with 6c2b pull ups and 185 felt slow and fatigued. Elbow was getting banged up on catching cleans from tendinitis.
ReplyDeleteOpen
ReplyDelete1- 9:23
2- 14:23
Open
ReplyDelete1. 7:41 Rx
2. 6:08- 6,5,5,4,4,4,2