Just a few of the rockstar teams of the ECC.
Clockwise from upper left: Talayna Forunato and Emily Friedman, Tommy Hackenbruck and Adrien Conway, Spencer Hendel and Jared Davis, Chris Spealler and Rich Froning, Michele Letendre, Austin Malleolo and Christ Phillips Adkins
2014 REGIONAL & GAMES ATHLETES
1. PLOYOMETRIC
5 attempts to establish your best 5-10-5 pro agility shuttle.
2. 20 Rep BENCHMARK
20RM Bench Press
3. PULL
A. Work up to a heavy double, not max
B. 7x3 Speed Deads across at 70% of "A"
C. 3 Giant Sets of:
8 Stiff Leg Deads
8 Bent Over Barbell Rows
8 Weighted Chins (underhand)
8 Good Mornings
You choose loads for each movement. Rest 2 mins between rounds.
4. METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders
5 attempts to establish your best 5-10-5 pro agility shuttle.
2. 20 Rep BENCHMARK
20RM Bench Press
3. PULL
A. Work up to a heavy double, not max
B. 7x3 Speed Deads across at 70% of "A"
C. 3 Giant Sets of:
8 Stiff Leg Deads
8 Bent Over Barbell Rows
8 Weighted Chins (underhand)
8 Good Mornings
You choose loads for each movement. Rest 2 mins between rounds.
4. METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders
2014 OPEN ATHLETES
1. METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders
AMRAP 12:
12 Burpees
12 TTB
40 Double unders
2. Skills
12 minute Muscle up Wave
Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set. Then reset and climb back up the ladder again. Continue for 12 minutes.
12 minute Muscle up Wave
Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set. Then reset and climb back up the ladder again. Continue for 12 minutes.
Pro agility shuffle???
ReplyDeleteCarah hey just seeing this now... Tore my bicep and wrecked my shoulder 2weeks ago just playing catch up... It's a football drill... Start and finish in the same place. 5yrds to your right and 5 to your left. Most start w one hand down... Run towardsthe down hand... Touch the line 5yds away, falling hockey stop and turn... Run back to the other line now 10yds away... Stop the same way and sprint 5yds to the middle, which is the finish
DeleteAny followers in the Indianapolis area? I will be there Tuesday - Friday and I'm looking for a place to workout other than the hotel gym. I'll be able to workout Wednesday and Thursday (Traveling all day Tuesday and Friday).
ReplyDeletePro agility shuffle…..Are we talking shuffle 5, sprint 10, shuffle 5, or are we talking shuffle 5, shuffle 10, shuffle 5?
ReplyDeleteAdjusted today since I am traveling later
ReplyDelete2 Rep Max Deadlift
PB at 405lbs !! (184kg) 2.42x bodyweight of 167lbs
This is more than I've even lifted 1 time and was able to get it up twice.
METCON
Score - 6 Rounds + 48 Reps
Great job!
DeleteJeremiah. Good job on the metcon man. Gave me a real tough score to shoot for today.
DeleteAnd congrats on an awesome Deadlifts pr.
Thanks guys. I gave this everything I had. Had to make up for terrible day yesterday
DeleteBroke toes to bar down in sets of 6s for first 4 rounds , then in sets of 4 for the 5th round and 6th round did sets of 3 then during 7th round did in 2s. Burpees did a lot of drop down and step back them jump forward. Double unders only broke 2x on.
Gonna be down for next couple days . Hope you all crush it !
Regionals.
ReplyDelete1) all right around 5sec with best just under 5sec. Need to get someone else to time me next time. Tough trying to sprint all out and lap watch with such quick turns
2) 165 for 20rm bench.
3a) 418. Felt heavy today.
3b) 7x3 at 297 with about a 1min rest between sets.
3c) done.
Straight leg deads at 198#
Bent over rows at 154#
Weighted chin-ups with 35#
Good mornings with 154#
4) 6rds plus 3burpees. Lost some time to the Ttb. Probably spent to long in transition to prevent breaking the Ttb's up.
1) can't do, have another week b4 I can start testing the leg with running and jumping again.
ReplyDelete2) 185x20
3) will do tonight, didn't have time
4) 5 + 12 burpees + 5 ttb (subbed 24 air squats for the dubs)
1) Done. Had to do 5-10-10 due to space
ReplyDelete2) This evening
3)
A - 455lb
B - Done with 325lb
C - This evening
4) 5 + 11. Did "Cindy" yesterday since I missed Saturday and was definitely feeling the effects on my shoulders
Wait, I thought 1) was 5-10-15. I'm a dumbass.
DeleteOpen:
ReplyDeleteMETCON - 5 + 8 burpees
MU wave - 1,2,3,4,3,1,2,3,2,1,2,2=26
After a few days of just feeling mediocre with the work put in, today felt pretty darn good!
Nice work today Josh!
DeleteThanks man, you too!! Burpee machine!
DeleteOpen:
ReplyDelete1) 5+9 burpees, double under's were my biggest hindrance. I was fairly efficient on burpees and TTB.
2) 1,2,3,4,3,1,2,3,2(rip),1,2,1=25
1. PLOYOMETRIC
ReplyDeleteDone no timer though
2. 20 Rep BENCHMARK
20RM Bench Press 170# last 5 were tough
3. PULL
A. 385#, Probably had 20# more in the tank
B. 7x3 Speed Deads @ 275#
C. 3 Giant Sets of:
8 Stiff Leg Deads @ 205
8 Bent Over Barbell Rows @ 155
8 Weighted Chins (underhand) w/ 20# vest
8 Good Mornings @ 135 Still odd movement
4. METCON
AMRAP 12:
6+24
My hands are so grateful for tomorrows AR day it isn't funny
Open
ReplyDelete1) 5 rounds. DUs better in the later rounds than they were in the beginning.lots of room for improvement.
2) 1, 2, 3, 3 - failed the last due to impatience. Had to split to catch the train so couldn't finish. Bummer.
OPEN
ReplyDelete1. Metcon - 5 rounds + 14 Rx (TTB broke down quick)
2. Muscle Up Wave - 1,2,3,4,5,(4),1,2,3,4,(3),1
Regionals:
ReplyDelete5'8"/180/43
1. Best time was 4.75ish.
2. 165 lbs. Last two were a struggle.
3.A. 385 lbs.
3.B. 275 lbs.
4.A. 185 lbs.
4.B. 165 lbs.
4.C. 20 lbs. DB
4.D. 135 lbs.
5. 6 Rounds + 6 burpees. TTB's slowed me down. Burpees were fairly fast until the last round and double unders were unbroken.
nice!!!
Delete1. Heavy double, stopped at 435. Nursing my back
ReplyDelete2. Metcon 6tnds+22
3. MU 5+5
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ReplyDeleteOPEN
ReplyDelete1) 6 + 19 - Felt good today. Increased my burpee pacing - still room to go a little faster.
2) 1, 2, 3, 4, 5, Failed on rep 6, 1, 2, 3, Failed on rep 2, 1, 2
Regionals
ReplyDelete1: Skipped. Fast stops and turns is not The best idea for my knee at the moment.
2: Bench Press 20 RM. @ 187. Got 19 DAMN IT :-)
3a: Dead Lift Heavy 2. Done @ 420
3b: 3 Fast Deads @ 315
4: Giant Set:
225
135
155
With 20 pound MB.
Metcon:
6 Rounds + 19 Reps
1. Under 5 sec
ReplyDelete2. 20 RM 60 kg, tried 65 kg got to 15 reps
3. A. 140 kg (PR since my 1 RM was 135 kg)
B. 100 kg
C. 80 kg, 60 kg, 10 kg plate, 40 kg
4. 5 rounds + 12 burpees
Open:
ReplyDelete1) Metcon: 6 rounds + 21 reps.
2) Unbroken MU wave: 1, 2, 3, 4, 5, 6, 7, 2, 1, 2, 3, 4 (40 reps total)
Good morning.
ReplyDeleteFirst day following this WOD.
5'-9", 170#, 20months doing crossfit
Self-trained, homegym
God First, Family, Work, Crossfit (in that order)
I workout in AM, getup at 4:20am when i workout fasted, sometimes take caffeine,some fat and BCAA's. Did my own programming but got tired of doing it, so THANK YOU VERY MUCH BEN. Also just recovered from wrist injury and nasty flu.
1) 5 secs or so
2) 145# @20 reps (don't really bench but will start) felt 150-155 doable
3) DL 295# x2 (need help on technique, my butt keeps rising first before i start the pull)
240 speed sets
4) Giant set: 135#, 20# vest for chin-ups
Metcon: 5 rounds + 5 burpees
Open
ReplyDeleteMetcon
7 Rds + 5 RX
Muscle Ups
1,2,3,4,5,6,6,1,2,3,4 (37 total)
Thanks for the push during this one, man! Great job!
DeleteNice job both of you!
DeleteOpen.
ReplyDelete1. 6+7 burpees. First 3 rounds 6/6 t2b, then 4/4/4.
2. Felt some pain in my right shoulder, stopped at minute 5
Regionals
ReplyDelete1. Had to skip. No room in garage and it's -10° here today.
2. Bench-135lbs. I still suck at bench.
3.a- worked up to 375lbs. Felt good.
b.- 265lbs.
c.- done w/ 225,135&20lbs.
4. Metcon- 5rds.+21 reps. Burpees felt really slow today. T2B done 6&6 and DU's unbroken.
1. Skipped due to space and ground conditions outside.
ReplyDelete2. Did MU wave since i need no false grip extra work. Shoulders felt extra tired today. 1-2-1-1-1-0-0-0-0-1 ugh.
3. a. 435#
3. b. 305# emom
3. c. 135# for all, except 14# & b.w. for chinups
4. 5+12, f'ing t2b. after first round they disappeared and i was in for doubles and singles rest of way. I dunno what to do about these anymore.
Metcon;
ReplyDelete5 rounds + 12 burpees + 7 TTB.
satisfied.
Muscle up wave:
1, 2, 3, 3, 1, 2, 3, 3, 1, 2, 3, 2
failed at 4 every time.
Im giving it a go tonight since I had to take yesterday off. Seeing as I love all three movements in the metcon it will be a joyous moment. Not.
Deletebeen following the open competitor but first time posting.
ReplyDeleteMetcon:
6 rds + 12 burpees
Muscle up wave
1,2,2,1,1,2,1,1,1,1
1. just ran 5 pro shuttles fast as possible.
ReplyDelete2. 20rm bench: 235# for 17
3. 425# for a heavy double
7x3 315# for speed
4. done all at 135#
4. metcon: 6 rounds+9 burpees
toes to bar went to shit. i'm a pussy.
Open
ReplyDelete1.) 5 RDS + 24...for being a smaller guy I am terrible at t2b and burpees womp WO PPP
2.) 1/2/3/4/5/6/7/8/9/3/1/2...51 reps total. I'm at least good at muscle-ups!
Regionals
ReplyDelete1.skipped
2.205
3. A 425
B 315
C 135
4 Metcon 7+2
Open 2014
ReplyDeleteMetcon : 6rnds + 12 burp + 11t2b
MU wave : 6 unbroken +4 reps ; then 1-2-3-4-5 unbroken.
Open 2014
ReplyDelete1) 6+12
2) 5+3 MU then 4+ 2 MU
Open
ReplyDelete1) 5 + burpees
2) highest was 5
Got a cold at the minute so rested yesterday. Still feeling a bit like a rats ass. Some training is better than no training though
1. PLOYOMETRIC
ReplyDelete4.60secs
2. 20 Rep BENCHMARK
20RM Bench Press 155 failed on 16 (did a chest session yesterday and still felt tender)
3. PULL
A. 331
B. 7x3 Speed Deads 231
C. 3 Giant Sets of:
8 Stiff Leg Deads 133
8 Bent Over Barbell Rows 133
8 Weighted Chins (underhand) 22 dumbell between feet
8 Good Mornings 45 never done before
4. METCON
AMRAP 12:
4 + 48
Yeah boi!
DeleteOpen
ReplyDelete1. Metcon: 5 rounds. plus 5 burpees. Ironically, I felt like the DUs "saved" me - I don't say that every day. Overall, not TOO bad, but T2Bs need to improve.
2. MU progression "with" Coach Carl P! (using one of his old videos). Hoping to catch up to everyone soon.
Northeast
5'10"/174/37
Open
ReplyDeleteHad to modify today's stuff due to our gym's Paleo Challenge wrap-up and re-test of our Benchmark WOD's...I gave myself 30 PHSPU's for time as my benchmark...pre = 10:30, post = 7:34, so I was pretty pumped about that actually.
Then we did the 30 minutes EMOM alternating between 12 Burpees to a Target and 15 Cal Row followed immediately by 100 DUs...needless to say I was cramping up by the end and my calves weren't coordinating with my arms very well...good day though, I really like that shitty workout
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ReplyDeleteWoops....accidentally posted this under Justin's name...pretty sure he didn't do dubs with a broken foot.
ReplyDelete1: 5:19 was best....I'm slow
2: 165....this was tough
3: A: worked to 395....good for me
B: done at 275...felt a little slow, but still good speed work
C: done @ 115
4: AMRAP: 7rnd + 1 TTB= 461....I pushed hard for this. Feel good about it, especially with the hands being hamburger.
Unbroken first two rounds...broke to 6+6 TTB till round six, then 4,4,4.....all else unbroken.
DeleteNice brotha. I shoulda broke tbt up from the start. I went UB till round 5
DeleteThanks man....been working speed on the burpees, and rep schemes getting ready for the open.
Delete1. 5.12 I love this stuff, so much fun. I only played hoops and baseball so this one was pretty fun for me having never played football and done these.
ReplyDelete2. 185 for 17. Pissed I couldn't squeeze out the last 3.
3A. 425
3B. 300
3C. 245, 145, 20# Vest, 135
4. 5 +3 burpees. Sucked at this one. Been experimenting with my diet and this one came back to bite me. Felt so sluggish. Back to the baseline zone Rx tomorrow. Had some mental errors, too. Shoe came untied twice in the middle of the dubs, started the burpees before the dubs once and got 4 reps in before I realized it. So, whatever, on to the next one.
I feel yolked by the way.
DeleteOpen
ReplyDelete1. Groundhog Day - 5 rds + 12
2. Muscle up wave 1-2-3-4-3-1-2-3-2-1-2-3 = 27 reps
Shoulders fatigued from 3 days in a row. Much needed rest tomorrow.
Open
ReplyDelete1) 6+14
2) Failed on round of 7 (finally got that damn 6th round unbroken). reset, did up to 5. 40 total reps
Open Mastes
ReplyDelete1. 6+10 Rx
2. 1-2-2-1-2-f-1-2-1-1
Great job Barbara!
DeleteDid regional work today
ReplyDelete1. Done
2. 175#
3. A. 405#
B. 285#
C. 185, 115, 15#, did banded GM with purple band
4. 6 rds +8reps
OPEN
ReplyDelete1) 6 rounds + 12 reps.
2) 1-2-3-4-5-3-1-2-3-4-4-1 = 33 reps.
1: 3 rds + 12 scaled to 20 du's. all three are weaknesses for me
ReplyDelete2. 0,0,1,2,1,1,1,1,1,1,2,2
Those were bar muscle ups
Delete3) a - 435
ReplyDeleteB - 315
C - all @ 135 for barbell, 14# wall ball between legs for chin ups and cut reps to 4 (lightest thing I had that I could put on my body and I was struggling with it)
open: 4+12 rx ttb slowed me down but I feel better at my DU and Burpees!
ReplyDeleteDid c2b
2.4.6.8.2.4.6.2.4.2.4.2.
Masters 46
ReplyDeleteDU's got me today...so frustrating. #2) was a partner WOD for a comp this weekend.
1. METCON
AMRAP 12: 4+13 (du's got me)
12 Burpees
12 TTB
40 Double unders
2,) METCON 11 mins time cap (partner) 7:56
9,12,15,18,21
Front Squat # 155
Burpees
Open
ReplyDelete1) 5 Rounds + 19
2) 1-2-3-4-4-1-2-3-3-1-2-3 This was the best my MU have felt since being hurt.
3) Did some rowing intervals with Erok
Open
ReplyDelete1) 4+40 scaled to 20 du's
2) fell off once on 7, did assisted mu's
Open/Masters 47
ReplyDelete1) 4 rounds + 30 Rx.
2) 1,2,1,2,2,2,1,2 then stopped as my shoulder told me enough was enough. Very happy to string 2 mu's together that many times.
Austin McVaugh and I then did 5 rounds of a 300 meter row with a :30 rest between rounds. My times were between 1:01 and 1:04.
Open
ReplyDelete1. 2 rds + 51. As if I didn't suck enough at double unders, had to do them in a blizzard tonight!
2. Got up to 5,3,2
1. All in 5 seconds
ReplyDelete2. 20RM bench 195
3. Deads 435 then speed at 315
Skipped c to do muscle up work
4. Metcon 6+ 14
Open:
ReplyDelete1) 5+10
2) 1,2,3,4,4,1,2,3,3,1,2,1 = 27
Open
ReplyDelete1. 5+24 Rx
2. Never strung more than 2, failed twice. Wrote all my numbers down but forget it at the box. Oops.
Open/Masters 44:
ReplyDelete1. 4 rounds + 12 burpees
2. practiced C2bar pullups.
Open:
ReplyDelete1. 7R
2. 7+5(fell through the rings), then did an unbroken 5 for each of the remaining four minutes
Open:
ReplyDeleteWOD Rx: 5 rds + 49reps
MU: 1-2-3-4-4-1-2-3-3-1-2-3
Feeling really depleted and in slow motion, looking forward to a rest day.
Been following since September but never posted. Starting now because we need more women's scores. Lets face it, you can't always compare to the men's scores.
ReplyDeleteOPEN:
1. 6Rnds+ 9burpees
2. Did one every minute. Working on being more efficient.
Great time out in Boston as the voice of the ECC! Was a lot of fun, with awesome people, at a very well-organized and exciting event.
ReplyDeleteAfter hitting a dumbbell version of the individual final from the ECC on Monday morn in the Seaport Hotel before heading home, tonight was my first night back hitting it hard.
Regionals- After coaching 8PM class, so like 9:30PM start time..
1.) Estimated distance- 4.86 was worst & 4.74 was best.
2.) Hit 155, then went for 165 and got it. Think I've got 175-185 in the tank next time.
3.) Hit 405, and not enough room on the bar to go up. Was happy with this.
4.) 285 for speed deads- felt smooth and good!
5.) Done all @135, and 25kb w/ belt for pull-ups
6.) Metcon- 6+24.. UB T2B & dubs, just slowed on burpees.
I'm back for good- time to get serious for the Open with it VERY fast approaching.
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ReplyDeleteRegionals work from Monday
ReplyDelete1.155
2.225
3. Short of time, skipped and did wod
4. 27 reps
ReplyDelete2. Worked up to heavy split jerk
3. PULL
A. Work up to a heavy double- 455
B. 7x3 Speed Deads- 315
C. 3 Giant Sets-155, wanted to move fast, used same bar, started to feel like a metcon
4. METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders- 5 rounds exactly
Open
ReplyDelete1. 5 rounds + 6 burpees
2. MU 1,2,2,1,2,3,2,1,2,2,1,2 = 21
Open - made up on 1/29/14
ReplyDelete1) 6+8...my kinda WOD
No rings at home for MU
Open
ReplyDelete1- 5+24
Subbed GHDSU for ttb. Still nursing my shoulder a bit
2 - Skipped
1) Skipped
ReplyDelete2) 205
3) A. 455
B. 315
C. 135 across
ran out of time for met con will make up.
Been having computer issues....I missed everyone. lol
DeleteOpen
ReplyDeleteStarted by making up yesterdays snatch work - EMOM 5, 2x#185. felt sharp today. 1 miss
1) 4 + 42. slow and plodding. both DU's and T2B not as smooth as hoped.
2) short on time, did 3 max effort sets. 4, 6, 5
Open Program
ReplyDelete1) 5 rds + 15 - t2b got slow quickly, d-u were unbroken, which was nice.
2) Failed at 6, failed at 4, finished. Tough after t2b.
2014 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.
Metcon:
4 + 14. Goal was 6. Pretty disappointed.
Open
ReplyDelete1- 5+12
2-1,2,3,4,5,5,1,2,3,4,3,1
1. Metcon: 6 Rds + 12
ReplyDelete2. MU Wave: 1,2,3,4,4,1,2,3,3,1,2,3