Harry.
2014 REGIONAL & GAMES ATHLETES
1. PULL
12x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
2. METCON
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row
12x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
2. METCON
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row
2014 OPEN ATHLETES
1. METCON
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row
2. Skills
7x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
7x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
Kevin Ogar.
This past weekend at the OC Throwdown, Kevin Ogar suffered a separated T11/12 and has severed his spinal cord. At this time he has no voluntary movement below his waist. Kevin is uninsured and needs our help. Stay tuned and I will provide a link to a fundraising page to help offset his medical bills.
Might be a stupid question but in the open snatch work is this just the pull without the snatch or after the 3rd pull are we going into a hi-hang snatch?
ReplyDeleteNot a stupid question. They can be done either way. Today do them with a powerful shrug, but no arm pull.
DeleteNo worries. Thanks Coach.
Deletehttps://fundly.com/kevin-ogar-s-recovery?ft_src=twitter_share_mobile
ReplyDeleteI had read that they were going to use a link on the "Barbells for Boobs" page. Just double check before you donate.
ReplyDeleteKaren, I think they are going to integrate the existing Fundly page with the Barbells for Boobs page.
DeleteIt is said on the Barbells for Boobs FB page that Fundly is totally legitimate, and now they are setting up new platform for long-term support. So it's ok to donate via Fundly. But keep in mind that this platform takes 8 percent fee.
DeleteYou're right Stas, either way is fine but BFB is not taking anything off the top.
DeleteFundly has reduced their rate for kevin from 8% to 3.9%
DeleteDo you know how the accident happened? I'm a nurse so I'm really curious.
ReplyDeleteI'm amped for that METCON by the way!
He missed a heavy snatch half way up, lost the bar behind him the same time that he fell to almost a seated position. Looked liked the bar clipped his neck with a vertical torso the same time his butt hit the ground. Horrifying. Can't imagine. Praying and supporting. Incredible community that's raised almost $80,000 for Kevin in one day.
ReplyDeleteAlso, I got suckered into the Open Test even though I was trying to "take it easy" this week.
ReplyDelete335 reps. Could've broken into the 400s in the right mindset.
Then you got bored and deadlifted a Volkswagen? Insane bro.
DeleteAthlete. Unreal man!
DeleteJesus bro.
DeleteRegionals
ReplyDelete1) 115 kg (finished at pos 3 -forgot about the shrug)
2) Metcon 16:46 those front squats felt like 120 kg!)
Feeling absolutely sick and nauseous since Saturday. Eaten something bad . Did Metcon today but felt extremely weak when lifting came on
ReplyDeleteMETCON
Time - 13:34
Row 1 - 3:43
Deadlifts - 10,10,5,5
Front squat - 5,5,5,5
Dead lifts - 5,5,5,3,3,2,2,1,1,1,1,1
Row - 3:54
On antibiotics and probiotics now, gonna take it light this week
ReplyDeleteTake it easy dude
DeleteProbiotics and antibiotics? Don't they negate each other?
DeleteActually they balance each other Mark. Should always take a probiotic with an Antibiotic.
DeleteRegionals
ReplyDelete1) 132/143/154/154/165/165/176/176/187/187/198/198/209
2) 15.05. Need to work on taking shorter rests between sets. Wasted too much time trying to get good sets instead of just keeping moving on the lifts.
Open
ReplyDelete1) 16:33 @ 165
2) didn't have time. I'll make this up tonight in the garage after work
Open
ReplyDelete1. 15:24
2. Ran out of time, I'll make up snatch later today
Regionals:
ReplyDelete1) 225
2) 15:59
Metcon only today due to hand tear from a comp over the weekend...
ReplyDeleteMetcon - 12:43 Rx, came into the gym with a hundred excuses today but glad I sucked it up and went for it. Kept a calm 1:50/500m 28spm pace on the rows and did sets of 10 for all barbell work. Same pace for the final row up till the last 300m sprint.
Open:
ReplyDeleteMETCON - 16:33, I scaled the FS to 10 reps as they proved very spicy at #185.
Snatch 7x1 - 95/95/115/115/125/125/125 finished each one with a squat snatch from the pocket.
Open.
ReplyDelete1. 18:02...Legs was just destroyed..
2. 40/50/60/65/70/75/80 kg.
Open
ReplyDeleteMETCON - 13:15 feel I could have dug a little deeper on the FS but who knows how that would affected the rest of the wod. The best part was how quickly I recovered once the wod was over. Was ready to throwdown a few minutes later. Felt great. Programming + CBL coming together perhaps?
Skills - done. Was fortunate to have an Olympic lift aficionado there to tweak my form.
You and your 1 second! Haha. Wish we could have trained at the same time today buddy. That would have been a hell of a finish on the row!
Delete1. PULL
ReplyDelete12x1 3-Pos. Pausing Snatch Pull - climbing.
135#-225#
2. METCON
For time:
1K Row 3:30's
30 Deads, 185 15,8,7
20 Front Squats, 185 5,5,4 (missed 5th), 6
30 Deads, 185 10,10,5,5
1K Row 4:40ish
18:22 Lower back was torched last row about killed me.
OPEN
ReplyDelete1. Metcon - 15:45 Rx
2. 3 Position Snatch Pull - 7x1@135#
15:57 95 lbs
ReplyDeleteOpen:
ReplyDelete1) 16:59 not RX, scaled to 170
2) 135-200#
Still getting back in the swing of things...
Wished up to snatch pull of 225
ReplyDeleteMetcon- 14:07. Quads are toast after squats yesterday
Worked*
DeleteRegionals:
ReplyDeleteWorked on some Jerk from the boxes this AM along with Crossover Symmetry...
Hit Metcon: 12:06... Ass was on fire!
Oly lifting/ Pulls: over lunch break
1. 40 / 45 / 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 kg
ReplyDelete2. Since I did not have a rower, had to substitute 1 K Row for 100 Sumo Deadlift High Pulls (shin to chin) with 20 kg bar
100 SDHP (unbroken)
10 / 10 / 10 DL
6 / 6 / 8 FS
5 / 5 / 5 / 5 / 5 / 5 DL
20 / 20 / 20 / 20 / 20 SDHP
17:25
Open
ReplyDelete1- 13:16 - Very pleased with the time. Fighting off some kind of bug and was nauseous and exhausted before WOD even began. Don't think I could have done much better if 100%.
2 - 135, 155, 175, 185, 195, 195, 205
Today and yesterday looked awesome. Unfortunately, I'm out of regular wod's until next week. My thumb is in a splint and in stitches until next week.
ReplyDeleteDid 7x5 oly pause squats (5 second pause)
Stayed at 200
Metcon
50-40-30-20-10
Box jumps (24")
KB snatch 1 pood (all left hand)
15:24
Regionals:
ReplyDelete1: 6 set @ 225, 6 sets @ 245
2: Metcon: 16:32 RX
Must say that im impressed of you guys that did the Metcon för 13-15 minutes. I was absolute horrible :-) Lower back got killed once again. It´s enough with this deads :-) haha...
Open/Masters 43
ReplyDeleteMetcon: 14:38, probably did the 1st row too fast at 3:30, did deadlifts in sets of 10, front squats in 5's, and than the second row was a killer!
Pause snatches: worked up to 145
Master regionals
ReplyDelete1) weightlifting a.m.
2) metcon :11:19 RX
1) 15:53 been feeling nauseous since yesterday as well so this was not a fun wod at all lol but definately a good test of the ole posterior chain
ReplyDelete2) skipping since I feel like crap
1) 175 across,
ReplyDelete2) 12:47 did dl @185 and did 30 FS @ 135
Open:
ReplyDelete13:54.. Front squats are my absolute Achilles heal... God damn they take te life out of me, gotta put 80lbs on my front squat to stop being such a baby back bitch when they show up in workouts.
1. worked up to 260 and did some high hang snatch work too.
ReplyDelete2. metcon: 13:22
row'd a little hot outta the gate and paid for it.
1. 135#-215#
ReplyDelete2. 13:07 (airdyne sub @2k) (3:37) (20,10) (10,10) (10,10,6,4) (~3:45)
Three no-false grip MUs after...getting there.
Nice work!!
DeleteOpen
ReplyDelete1.) 15:53 yikesss
2.) Jerk doubles from blocks
1. didn't get to them... body feeling tired ... worked on some gymnastics before the metcon ... I'll do them tomorrow or Thursday
ReplyDelete2. 12:30UB on all movements ... front squats were rough
Beast!
DeleteCheryl who are you??? Amazing!
DeleteOpen
ReplyDelete1. 16:50
2. 135-195
5'6''/ 155lbs
ReplyDeleteBuilt to a heavy snatch. PR'd at 205lbs 15lb PR
1. Worked pulls up to 225lbs
2. 14:15 RX'd
Open Masters
ReplyDelete1. Scaled to
500 Row
15 DL 135#
10 FS 135#
15 DL 135#
500 Row
9:58
2. 85# - 135#
So on the snatch pulls your not supposed to actually snatch?
ReplyDeleteRegionals - It was one of those days. Had morning practice today and I've just felt drained all day. Got the work done though.
ReplyDelete1. 3 - position Snatch Deads - Started at 135 and ended at 235lbs.
2.Metcon-14:58. BRUTAL.
Legs felt dead from yesterday
Delete-regionals/games
ReplyDelete-worked to 295 for the pull
-14:33 (had to sub front squats for.cleans due to sprained mcl)
-21/195lbs
Masters 46
ReplyDelete2014 OPEN ATHLETES
1. METCON
For time: 16:18
1K Row (3:34)
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row (3:56)
2. Skills
7x1 3-Pos. Pausing Snatch Pull - climbing. 4@135-3@185
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees -
Position 2: Mid Thigh -
Position 3: Pockets -
-added-
3.) OHS EMOM 10x3 #115
2 sec pause at bottom
1. Started at 95 and worked up to 225.
ReplyDelete2. Long day, some traveling, worked out at home, no rower and quads were shot from yesterday. Did some deadlifting, Air Dyne, DU and PHSPU work. Will hit some rowing intervals tomorrow and skill work / rowing thursday and taper for a competition on saturday.
Open
ReplyDelete1. 14:43. Rower has not showed up yet so subbed 100 sdhp with 45# bar. Felt pretty good today, pleased.
2. Done, worked from 135 up to 195
Open
ReplyDelete1) 16:00 135#
2) 95#-185#
Open
ReplyDelete1) 12:04 was able to keep a pretty steady pace the whole way through. Definitely happy with that.
2) Did 30 Burpee MU's then 100 UB DU's
Open
ReplyDelete1) 15:35
2) Worked up to 215#
Open/Masters 47
ReplyDelete1). 15:23 @ 115#.
2) done. Stayed at 135 as it just didn't feel right most rounds so wanted to concentrate with lower weight.
1. Done
ReplyDelete2. 19:51 Rx
Open
ReplyDelete1. 16:13 at 115#
Felt good but hard.
2. Worked on hspu with teammate for competition in feb. Did OTM ladder up to 10. We worked on her form. I worked on speed.
12:58 Rx worked hard for it.
ReplyDeleteDid lighter snatch pulls at 205.
Am season did emotm 5 hspu and 25 du 10 mins and then 5x5 2 sec pause squats at 275 with some snatch technique work.
thanks to my team mates for pushing me and bringing out the best in me!
Open Masters
ReplyDelete1. 16:29 Rx
2. 7x1 @105# across (I failed to read the directions properly and didn't climb.)
Open masters: 21:49 @ 125
ReplyDelete3 pos snatch
Open
ReplyDelete1) 17:08 135#
2) 155#
Open
ReplyDelete1. 16:06 75#
2. 90#
1. Snatch pulls - up to 205 , stayed explosive with a full shrug
ReplyDeleteHad to go watch the fiance coach basketball will do the metcon after I coach my evening group
2. 19:17 Rx. Decided to do what I never do and that's go all out on the rows. Paid for it, but definitely got fitter. DL did 15/10/5 both sets. Don't squats did 5/4/5/3/3. Have a good night!
DeleteFront*
DeleteOpen:
ReplyDeletemetcon: 19:42 rx
Open Masters
ReplyDelete1. Snatch 115
2. METCON 17:28 135# wrecked! FS can kiss my ass!
2014 Regional & Games:
ReplyDelete1. Worked up to 225#.
2. 14:51 Rx. Subbed 1k run for 1k row.
Open
ReplyDelete1. 14:15
Holy glutes, that hurt.
2. Will do tomorrow. Didn't have enough time tonight.
Open:
ReplyDelete1) 18:25
2) 3-pos snatch ups @ 200
Open
ReplyDelete1) 14:09
2) Didn't have time
Metcon- Holy Brutal!! Especially tough after long day of work. 185 FS became WAY heavier than I thought after warm ups. Last 1k row was sloppy and a total grind. Great WOD. Grateful for the much needed rest day tomorrow.
1)14:03 wow those front squats
ReplyDelete2) worked 95-195
How many of you guys on here have gone to regionals or are really trying to get there this year?
Went in 2011. Now finally have more time on hands to train. Hoping for the best this year
DeleteI volunteered at regionals...does that count? :-) Never going to go, following the programming in an effort to get better, get to work out with the real competitors from my box, hope to do better during the open than i did last year!
DeleteThanks for all this awesome programming coach Bergeron.
ReplyDeleteOpen - Master - 46
ReplyDelete19:07 - used 185# for DL but stripped it to 135# for the OHS
Rows were 3:50ish and 4:05
Got good coaching on the 3 position worked from 75# - 135#
worked to 185lbs on the pulls.
ReplyDelete22.44 on the metcon, wow the front squats crippled me, went for the second round of deads my back was torched. this programming really is separating the wheat from the chaff.
5'7/154lbs
Had to bag the oly work til my shoulder feels better, snatch really hurts it.
ReplyDeleteMetcon- 11:12, was purposely conservative on the first row, big chunks on barbell movements then cut loose on the last, 1000m row. I think my sweat angel is still on the ground at the gym.
Pretty happy Anton was there to count and keep me going
DeleteCrazy fast time Jeremy!
DeleteOpen
ReplyDelete14:53 Rx
Worked to 155 on snatch pull
open - 17:25
ReplyDeletethanks for your coaching, Ben!
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDeleteMetcon:16:00
Too long rest need to get back on the bar quicker
Worked up to 255 for snatch pull
ReplyDeleteWod : 14:21
Still struggling mentally in the wods. Especially on the rower.
Regionals:
ReplyDelete5'8"/180/43
1. Started at 95 and worked up to 205.
2. 14:24 Rx. Row 3:35ish Deads 20,10 Front squats 5,5,5,5 Deads 10,5,5,5,5 Row 3:50ish. Ouch.
OPEN
ReplyDelete1) 16:05 rx
BUT
Did 30 front squats. This sucks, but hey, got more volume.
This comment has been removed by the author.
ReplyDeleteOpen.
ReplyDelete21:40 Rx. just happy to get through it. heavy weight for me, but did better than i expected.
missed the snatch part of this, will do it tomorrow hopefully.
(wrote the wrong time in my first post)
Regionals/Games
ReplyDeleteSnatch pulls
100, 125, 155 x 5sets. ran out of time
Wod:
15:29 rx
Open:
ReplyDelete1. 15:57
2. Done.
Open
ReplyDelete1-15:04
2- 135,155,175,185,195,205,215,225
Open Program
ReplyDelete1) 15:28 - this felt like it was all glutes, pretty brutal.
2) 95, 135, 155, 175, 185, 195, 205
Open
ReplyDelete1) 16:33 front squats tougher than expected- 5/5/6/4. About 4 sets on DLs
Regionals:
ReplyDeleteStill making up for missing. Did this today (thursday)
1: from 135-275....did four pos pulls, floor/knee/mid thigh/pocket...smooth, made the bar sing everytime.
2: fucking timer read 0:00 when I looked up halfway through. pisser as I felt like I was flying. 1:38 splits (both), 15/15...5/5/5/5....12/12/6, 1:45/1:42 splits respectively.
open
ReplyDelete1-15:02
2-135,155,175,185,205,225,235
Open
ReplyDelete1. 13:44. Spent too much time looking at the bar.
2. Worked up to 205
regionals
ReplyDelete1. 215#
2. 12:16