The CFNE Team warming up with the
Crossover Symmetry activation protocol.
2014 REGIONAL & GAMES ATHLETES
1. Gymnastics
100 Burpees for time
2. Metcon
With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
This is a 12 minute workout, 3 minutes at each movement. Post totals for each of the four movments.3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
2014 OPEN ATHLETES
1. Metcon
With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
This is a 12 minute workout, 3 minutes at each movement. Post totals for each of the four movments.3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
Tickets are on sale now. I just got mine.
ReplyDeleteDid yesterday's Metcon today since took rest day yesterday - Score 205 Reps
ReplyDelete100 Burpees for time
Time - 4:55
smoking fast burpees!
DeleteWow on th burpees!
DeleteThanks guys. So ready for this open !
DeleteOpen:
ReplyDeleteKBS: 23-24-24
HR push-ups: 22-14-18
Squat: 31-27-26
Row: 11-13-12
Open
ReplyDelete1) 247 total - KBS killed me
2) OTM: 10 min
3 DL @ 275 & 3 strict HSPU
55/52/97/43
DeleteRegionals - M/36/179/5'10"/Norway
ReplyDelete1. 6:04
2. 21/21/22/27/20/15/38/35/35/14/15/14
Open/Masters
ReplyDeletemetcon: KB swings: 24, 24, 25
HR push-ups: 21, 19, 16
squats: 33, 31, 30
row: 17, 18, 18
total: 276
Regionals
ReplyDeleteHad to do the wod at home due to time today. Had to sub a 35# kb and sprints for the metcon.
1) burpees: 5.33
2) for reps;
Kb swings: 23/23/23
Hr push-ups: 29/23/21
Squats: 43/43/41
Uphill sprint: 500m.
Regionals:
ReplyDelete1. 5:13
2. KB: 64
HRPU: 65
AS: 104
Row: 43
Total: 276
1. 4:36
ReplyDelete2. 68
66
88
40
Did main site wod with a buddy.
ReplyDelete"Cindy XXX": 18:51. Supposed to do all sets unbroken but definitely did NOT.
Open
ReplyDelete1) 61/44/104/48 = 257 - Push ups are one of my many goats.
2) Did EMOM for 10 minutes:
3 Deadlifts at 275# and alternated between strict dips and kipping per round.
Reg:
ReplyDelete72"/178
1. 5:19
2. KB-20,20,21
HRpu-17,14,15
Sqt-32,32,32
Row-16,16,17
==252
Open
ReplyDelete1) 55/48/93/43=239
2)emom for 8 min
5 dead lift 10 du's
225# dl
DeleteOpen
ReplyDelete1. 71/65/86/49=271
2. OTMX8- dl & pullups
1. 6:11, that works to almost exactly 16/min which I'm stoked about. Did 30 in about 1:30 (20/min pace) out the gate and I paid for it. 20/min is flying for me.
ReplyDelete2. Metcon: Total 263
KBS: 63
HRPU: 57 (this fell off quickly)
Squats: 91
Cals: 52 (airdyne)
Open Masters
ReplyDelete1. 64/70/93/27 = 234
2. 10 emom 3 dl 185 lbs, 2 hspu's
KBS. 21/21/20=62
ReplyDeleteHR push-ups. 22/19/15=56
Squat. 32/30/30=92
Row of calories. 16/16/17=49
Total=259
1. 65/85/110/53
ReplyDeleteTotal=313
8min emom 200' run , 3 dl 385#
Open:
ReplyDeleteKBS- 29/28/27= 84
HRP (these got tough quick)- 30/20/21= 71
Squat- 41/31/30= 102
Row-18,17,15= 50
307 Total
Regionals
ReplyDelete1. 100 burpees - 4:12
2. Stuck at home with no equipment. I'll see if I can play with some variation of the metcon later!
Regionals; Masters
ReplyDelete1. 4:58
2. Metcon
KBS 73
HRPU 67
ASq 100
Row 39
Total 279
Open Master
ReplyDeleteRow 10/10/10 = 30
PU 21/21/21= 63
Squat 39/40/42=121
KB 23/22/24= 69
Total 283
Open
ReplyDelete1. Metcon: 253 reps
KBS: 20, 19, 20 = 59
HRPU: 27, 18, 11 = 56
Squats: 33, 33, 31 = 97
Burpees: 14, 13, 14 = 41
I substituted burpees for the calorie row and used a 45# KB. The push ups clearly gave me the most difficulty - wow. I hit a wall.
2. I completed the second WOD from yesterday
EMOM 10
Even: 50 DUs (only broke once per round)
Odd: 5 OHS @65#
Northeast
5'10"/174/37
1. 100 Burpee : 7:29
ReplyDelete2. KBS: 20/20/17 = 57
HRPU: 20/15/14 = 49
SQUATS: 30/32/25 = 87
SIT-UP: 30/28/27 = 85
TOTAL: 278
Regionals
ReplyDeleteI'm prepping for a comp in a couple of weeks so I started off with a 3RM Hang Clean
I hit 235lbs! I felt so good that I then went on to PR my clean at 255lbs!
1. 100 burpees for time-5:34
2. 273 total reps
Great day overall!!
1. 100 Burpees FT: 6:51
ReplyDelete2. KBS: 56 total; HRP: 47 total; Squats: 70 total; Row 34 cals total = 207 reps
Open
ReplyDeleteKBS 19-20-21=60
HRPU 22-18-17=57
Squat 40-29-28=97
Row 11-12-11=34
Total=248
did a interval session with some buddies
ReplyDeletefor time, and order changing every time, 5min rest between sets.
row 500m
20 wall balls (30#)
20 kbs(55#)
50 double unders
run 200m
time: 4:48
2. run 200m
50 dubs
20 kbs
20 wb's
row 500m
time: 4:48
3. 20 wb
50 du's
20 kbs
row 500m
run 200m
time: 5:08
4. 20 kbs
run 200m
row 500m
20 wb
50 du's
5. 50 du's
row 500m
20 kbs
run 200m
20 wb's
time: 5:15
lots of intensity in these. felt good.
then did our metcon
kbs: 23,23,23
hr push up: 25,21,19(really pleased with these)
squat: 39,39,40
cals: 17,18,19
total reps: 302
Open
ReplyDeleteKbs (62#)-55
Hrpu-55
Squat-94
Row-36
Total- 240 reps
So I won the weightlifting meet I went to today! Pretty amped up! It was a mock meet that about 5 local boxes came to. I went 4/6 100/120. Missed 106 in the snatch and 125 in the clean and jerk. Should have power cleaned 125, but I was in "make it pretty mode". Luckily the 2 guys that snatched the same as me and were going to crush me in the clean and jerk had an off day and missed all of their attempts at 130. So, some luck was involved, but the win felt good!
ReplyDeleteThe came back and did ours, 6:44 on the burpees, that's a 2 minute PR after lifting for 4 hours, the time between lifts and warming up sucked. I'm used to this OTM stuff AND THEN going to wild wings and eating a burger, fries and 10 wings. I don't feel like I suck at burpees as bad anymore. Really stoked about that.
232 on the next one. Squats were so slow. just got dusted by the guys working out with me on that one.
Worked up to a heavy sumo dead from yesterday, 415.
So I've been basically working out from 10AM-6PM. Ready for bed.
Congrats bro!!!!
Delete5' 6" 165 Southeast
ReplyDeleteAM Oly Session then did the work in the afternoon
1) Burpees - 6:14 Open standards to a target
2) WOD
KBS 22/22/22
HRPU 31/26/21
AS 31/33/34
Row 38 Cals total (I need to get better at rowing)
Total 280
Bar MU work after, overall a better day than yesterday.
Yeh bro rowers not kind to us short guys
DeleteHaha or this light, oh well makes the push ups easier I guess
DeleteOpen
ReplyDelete272 reps. 61/87/85/39
Used 55lb KB. Subbed burpees for cal rows, but I ordered my C2 rower today!
Metcon is starting to feel a bit better.
Burpees- 7:37. 30sec pr
ReplyDeleteMetcon- 284 total
KBS- 22/21/21
HRPU- 30/21/17
Squat- 40/36/35
Row- 14/13/14
1. Gymnastics
ReplyDelete100 Burpees for time- 6:27, this is the result I am probably more proud of than anything else in the last 9 months. At 6'2" and 230 I doubt burpees will ever be my "thing" but this program has really helped me become much more well rounded. No breaks, straight through, same pace throughout. Little bit faster than 15 per min.
2. Metcon
With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds- 25, 24, 20
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds- 17, 18, 15
3x max reps of Squats in 40 seconds, rest :20 between rounds- 40, 40, 40
3x max calories on Rower in 40 seconds, rest :20 between rounds- 16, 15, 16
Total- 286
J, I feel/felt the exact same way. Solid progress bro!
DeleteExactly the same sentiment on the burpees. I said the EXACT same thing when I finished about how happy I was about the burpees. I know there are some dudes that are 5'9 180# that are going to dust me every single day in burpees, but being a big guy and doing that in the in 6:44. Man, just super amped. Good work!
DeleteCrap comment didn't post. Rough day but glad I went. Great day of eating and football though!
ReplyDelete1.7:23 not a PR but happy with it. Tried to maintain 16 per minute, fell off a bit at minute 4
1. Kbs 19/15/16
Pushup 20/20/17
Squat 29/26/25
Cal 11/13/14
Total 225
Rowed at 4 in the damper instead of my usual 6 at the suggestion of my partner. Didn't like it. But might try that setting on longer rows.
Open
ReplyDeleteswings: 20, 20, 20
pushups: 12, 12, 10
squats: 30, 26, 28
row: 15, 15, 16 (cals)
total:224.
pushups is a goat of mine.
Open Program
ReplyDelete1) 251 - 62, 52, 89, 48 (sub 70-lb KB SDHP)
1.) burpees 5:37... started thinking just to "get it done" then decided halfway through the only way to end it faster was to get to 100. derr. rocket science, i know. 100 either way, right? and once your arms are feeling it, fast or slow, it ain't gonna feel great no matter what... counting backwards really helped keep me going.
ReplyDelete2.) metcon: 267
swings: 64
pushups: 46
squats: 120
row: 37
1. 6:29
ReplyDelete2.
KBS 23 / 20 / 20 = 63
HRPU 20 / 20 / 15 = 55
SQ 35 / 32 / 31 = 98
Row 15 / 14 / 13 = 42
Total = 258
Open
ReplyDelete260 reps. 67/64/100/29
open - 292
ReplyDeleteOpen
ReplyDeleteswings: 21/20/19=60
push-ups: 23/17/16=56
squats: 29/27/25=81
row: 15/13/14=42
Total: 239
Open
ReplyDelete269
Did with a class. Didn't have rowers so subbed with burpees
1. 100 Burpees: 4:27
ReplyDelete- stocked with this. Shoulders were the restricting factor, so more pushing!
2. Metcon:
KB Swings: 21/21/21
Push ups: 21/20/20
Squats: 32/34/34
Row: 14/13/16
Total = 267reps
Added in C2B: 12/13/12 (terrible effort)
Finished with 4x25 GHDSU (1min rest)
Open
ReplyDelete1. 262
KBS: 22, 21, 21
HRPU: 21, 19, 19
Squats: 38, 30, 27
Row: 15, 14, 15