Rachel Martinez
2014 REGIONAL & GAMES ATHLETES
1. Snatch Technique
EMOMx15: 2 Squat Snatches - NO TnG. Do not go above 80% of 1RM
EMOMx15: 2 Squat Snatches - NO TnG. Do not go above 80% of 1RM
2. Clean and Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk
3. Squat
6x4 Safety Bar Back Squats
4. Gymnastics Skills
100m Handstand Walk
5. Metcon
3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 - Games standards
2014 OPEN ATHLETES
1. Metcon
3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 - Games standards
3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 - Games standards
2. Clean and Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk
Had to do one day early due to working tonight and tomorrow.
ReplyDelete1. 95x2 115x1 135x12, added a pause at knees as I am having an issue somewhere between floor and hang.
2. 185# 205#x3 215#
3. 275# 295# 305#x4
4. shoulders not letting this happen
5. 9:21, sub'd 1k AirDyne. All 1ks done between 1:45 and 1:50.
No safety bar, so did HBBS
DeleteHis many of y'all reset to a wider grip before the split jerk? I like a more narrow grip for push jerk and a little wider for split jerk. Just curious.
ReplyDeleteCan anyone clarify for me, is the metcon always done ahead of strength/weightlifting for Open athletes? What is the reason for this? Surely form will be worse after completing a metcon?
ReplyDeleteThe focus for the open athletes is to improve the engine. Regional athletes do strength first to build on their volume. Your form won't necessarily be bad. Just be sure to take enough time between the metcon and the strength portion.
DeleteThanks for the quick reply Austin!
DeleteRegionals
ReplyDelete1. Snatches done at 145lbs. Felt alright.
2. C&j Complex- 185,195,205,215,225lbs. This felt great!
3. Back Squats- 255,265,275,285,295,305lbs. Missed #4 at 305. Definite progress though!
4. Done. Didn't time.
5. Metcon- 11:45. My legs are FRIED.
1) Snatch - 200 across
ReplyDelete2) c&j complex - up to 260#
3) skip (out of time)
4) hs walk - 10:55
5) metcon w/ 8# titin vest - 10:55
1. Snatch Technique
ReplyDeleteEMOMx15: 155 Stayed light and really tried to focus on the S pull pattern.
2. Clean and Jerk
5 sets of: 175,185,195,205,215 FS still sucks cleans were ez though
3. Squat
275 across; no safety bar just HBBS
4. Gymnastics Skills
Was running low on time so just did 10 min skill work, would've taken me days to hit 100m my handstand walks suck badly.
5. Metcon
3 RFT:
11:57 Achilles tendon is still really sore from Monday, did majority of box jumps as step up/down trying to protect it. Lost bulk majority of time here.
1. Snatch 100#
ReplyDelete2. Clean complex 2@115, 2@125, 1@135
3 Metcon 13:00min rower difficulties beginning of round 2
4butterfly practice
OPEN
ReplyDelete1. Metcon - 10:55 Rx (1:13 PR)
2. C&J Complex - 165/175/185/195/205 Rx
Open
ReplyDelete1. Metcon - 15:53, got stuck on deadlifts.
2. Squats, Smolov Jr, week 1 day 2, 7x5 at 175#. No time for the C&J.
Open
ReplyDelete1. 10:55
2. 100, 115, 115,125,135
Open
ReplyDelete1) 8:56 Rx
2) 60,65,70,75,80 kg
Felt good today but little tight on time
ReplyDeleteSaved snatch for tonight
2. C+ J complex up to 275
3. Backsquat worked to heavy 4 (didn't have time to go 6 across)
225-315-345-385-405-415
3. Metcon: 9:46 rx
Snatch at 185
DeleteOpen:
ReplyDelete1) metcon: 9:19 Rx.
2) C & J complex: 225, 235, 240, 245, 255. No misses.
Open.
ReplyDelete1. "Heavy Christine" 11:04. Over 1.5 minute pr from a year ago. Done with 180 pounds.
2. 175 pounds across.
Open
ReplyDelete1: 11:36 RX
2: 155 across
1. 55 kg (70 kg 1RM)
ReplyDelete2. 60 / 70 / 75 / 80 / 85 kg (5 kg PR Power Clean)
3. 100 kg
4. Done (Major goat)
5. No rower, so sub 500 m row with 50 SDLHP with 20 kg bar, time 10:44
SDLHP 50 / 25+25 / 25 + 25
Deads 6+6 / 6+6 / 6+6
BJ step ups unbroken
Open
ReplyDelete1) 10:29 RX
2) 135, 155, 185, 205, 205
Open:
ReplyDelete9:24... Sub 9 was the goal, ended up losing pace just a bit on the second round, still a 2 min PR. Box Jumps starting to feel better.
Clean Complex later
Going to have to do the saturday monstrosity tomorrow, because I'll be solo on saturday.
A) emom 15 min.. 135,155,165,185-8min, 195,205,215- No Misses
ReplyDeleteB) 1PC+3FS+1PJ+1SPJ- 185,205,225,250, 275(missed the Push Jerk)
C) 6x4 HBBS- 315,340,370,395,415 Failed last rep on this called er quits
D) HSW done and not pretty:) but better
E) Metcon: 9:35 Rx'd
OPEN - scaling for knee issue continues :(
ReplyDelete1) 10:02 - step ups instead of box jumps - man those are slow
2) Clean Complex - front squats to box - 155, 185, 205, 225 - got interrupted by potential members for a half hour so I shut it down.
1) EMOM 15, 2 squat snatches @ 155.
ReplyDelete2) 5x1 of; 1 PC+3 FS +1 push jerk + 1 split jerk( 205, 225, 235, 240, 245).
3) Squat, no safety bar. Did 6x4 HBBS( 325,335,345,355,365,370).
4) Handstand walk. Focused on doing unbroken segments. 30' x 2.
5) Metcon; 9:12 rx.
Regionals:
ReplyDelete1. 125# across, felt good but still need improvement and strength
2. 185, 205, 210, 215, 220 (felt good, but need to improve elbow turnover)
3. 4 sets only, 275 across
4. HS walk felt better than before, but getting more comfortable
5. will do later, ran out of time.
Open
ReplyDeleteMET CON- 10:51 Rx (21 deadlifts on the first round...sometimes the hardest part of xfit is reading)
Complex- 135x2/145x2/155/175
Open 2014
ReplyDeleteA) 8:59 Rx
B) 225 (Didn't have time to max)
OPEN
ReplyDelete1. 9:57rx
2. C&J complex - 155,155,155,165,185
Open:
ReplyDeleteMetcon: 13:06
Complex 135, 135, 155, 175, 195
Open Master
ReplyDelete1. 12:34 rx
2. 85,95,105,115,125
Open:
ReplyDelete1) 13:04rx
2) 135/155/175/200/205(fail on push jerk)
Regionals:
ReplyDelete1. 185 for 5min, 205 for 10min. (Missed three at 205 due to sloppy footwork...made them up at the end of the EMOM)
2. 205, 235, 255, 275, 285
3. Hip flexor started acting up so stayed light, worked on some squat therapy.
4. Done
5. 11:00Rx- I did 150 box jumps this morning with one of our morning classes...couldnt resist. So these box jumps killed me..way too slow here.
Regionals (Scaled a bit of volume)
ReplyDelete1) Snatch - EMOM 12 ( 1 Squat + 1 Power @ 145lbs - Worked on getting under the bar super fast and really dialing in on the 2nd pull). Felt great
2) Clean and Jerk Complex
Worked up to a successful 225lbs, went for 235lb and failed on push jerk.
3) High Bar Back Squat ( don't have a safety bar)
3x 4
225, 275, 295
4) METCON
Time - 9:28 Rx
Row - split between 1:48-1:52
Deads - 1st unbroken, 2nd set 6,6 , 3rd set - 4,4,2,2
Box Jumps - Unbroken
Skipped handstand walk because my right wrist is not 100%.
1. Squat Snatch135-155-175-175(f)- then all Power @175
ReplyDelete2. Up to 225lbs
3. metcon 9:42
4. 30MU for time 4:40 (pr by 1:19 :))
OPEN
ReplyDeleteI would like to take the time to thank our coach for this birthday WOD.
It was the worst I could imagine, my 3 weaknesses.. Rower, Box Jumps and Deadlifts..
1) 10:38 rx
2) Went up to 245#. Fun!
Bonne fête Greg!!
DeleteBonne fete greg !
DeleteRegionals:
ReplyDelete1: @ 155 and 165 Only squat snatch
2: 205
3:@ 287
4. Handstand Walk. 10x10 m. No miss :-)
5: No Metcon today. Did 2 yesterday.
Masters 46
ReplyDelete1. Metcon
3 RFT: (12:23)
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 - Games standards (did step downs no bounding)
2. Clean and Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk #135,155,185,185,185 added just C&J 3x #205
Prepping for my first competition OFF the mic in like 6 months. One day event, Caution Grounds this Saturday.
ReplyDeleteTested WOD 1-
21 C2B Pullups -intentionally broke up into 15 & 6 to save grip
15 Squat Cleans @185 -all quick singles
9 Shoulder2OH @185 - 6/3, but I'll go UB on Game Day
15 Power Cleans @185 - a few sets of 2, but mostly singles
21 C2B Pullups - UB
7:15 - any suggestions on how you'd attack this one is greatly appreciated!!!
After coaching 8PM tonight, gonna mess with the weighted pistols for WOD 2.. (5min cap, 25 burpees, 400m run, max pistols w/ remaining time @55 KB)
Open
ReplyDelete1) 10:41
2) worked up to 102.5kg
1) 3 min @ 135, 3 min @ 145, 3 min @ 155, 3 min @ 165, 3 min @ 175 (failed last 2 rds though, only got 1 snatch each)
ReplyDelete2) 135/185/205/215/225 (the push jerk was the big limiter on this one for me, it's not very strong)
3) 6x4 fs since I don't have a safety squat bar (did 3 sets @ 285 and then had to drop to 265 for the last 3 sets)
4) did 50m handstand walk (still working on these)
5) 12:50 on the metcon (finally came off restriction on my leg today and was able to do the bj's, but stepped down on all of them instead of rebounding for now, I'll ease back into rebounding).
Snatch EMOM 5min@60,70 & 80KG
ReplyDeleteChanged up and did Power clean plus 5 push jerks (weakness) got up to a set with 100KG
WOD: 9:45
No time for squats today. Will slide them in tomorrow at some point!
Regionals:
ReplyDelete1: 95/115/115/135/135/135/155/155/155/185/185/195/195/195/195
2: 205/2225/235/245/255....happy about this....getting better
3: HBBS...no safety bar: 315 across...also happy about this
4: 10:23RX....rows: 1:30/1:40/blacked out lol
forgot to post 100M HS Walk....7:46....feel really good about this.
DeleteDid this with Justin Adams....thanks for the push bro! He got 6:36
Open
ReplyDelete1) 10:38. felt like I was working out in quick sand today
2) 185, 195, 205, 205, 215
Open
ReplyDelete1. 11:43 Rx
2. 83, 103, 113, 123, 133
Open
ReplyDelete1) 9:28 Rx Metcon
2) 135, 155, 175, 185, 205 (missed the split, need work on the jerk!)
Regionals.
ReplyDelete1) 132#x2; 136# x 13.
2) up to 198.felt good about this since I really struggle with push jerks.
3) skipped due to time.
4) 50m in 10.56. They are getting better. But I need to add them into my warm-up to improve my efficiency walking on my hands.
5) as rx'd. 9.21
Open:
ReplyDelete11:08
2. 175x2, 185, 195, 205.
Open
ReplyDelete1. 12:45 Rx
2. Done at 125#
- Added snatch complex from regionals. Done at 85#
- Added 6x4 back squat done at 135.
Open 2014
ReplyDelete1 metcon : 10:27 rx (this one sucked .. Rower & deadlift..
2. Complex : 135, 165, 185, 205, 225 . ( 235 : 1 power clean 3 fs 1 split jerk)
Open
ReplyDelete1) 9:23 Rx
2) Worked up to 225#
open
ReplyDelete1)metcon-9:30
2)Clean&Jerk complex
135,155,185,205,225
stayed light for competition this wknd
Nice job jake. You doing individual in Slidell?
DeleteOpen
ReplyDelete1) 12:20 135# stayed light for hurt back
2) 2 sets at 95# stopped do to back and did 100 sit ups instead
1. SNATCH EMOM: 185#, lifted in the nano's today to switch it up.
ReplyDelete2. clean complex: stopeed at 275#.
3. 6x4 safety squat bar squat. 225# across. bought one today, super aekward.
4. 100m hs walk: 9:24. worst handstand walks i've ever done.
5. metcon: 9:55. practicing exaggerating my open hip on box jumps. row'd a 1:35,1:42,1:38 500m. ub on all dl's. just not moving fast enought.
row'd some intervals this evening.
Nice job on the metcon....but I'm gonna take a win on the back squats. Usually you are like 100lbs heavier than my numbers! Don't blame the euipment...just give a guy a break!
DeleteOpen
ReplyDelete1.) 10:05, slow rows. Fastest round was last one which isn't good.
2.) Hit #225, failed split jerk at #245
Open
ReplyDelete1. Terrible showing today. Gonna blame it on my sore back from the 3 hrs of snow shoveling yesterday. Deads felt very heavy, and still new to rowing... Dammit enough excuses -13:16. Box jumps are feeling better though.
2. 185, 195, 205, 215, 225
Open/Masters 48
ReplyDelete1) 11:30 @ 185#.
2) 135-155-165-175-185. Failed split jerk at 185 because I nailed my chin on the way up.
Masters Open
ReplyDeleteMetcon 10:53
Clean and Jerk Complex @135
WOD felt good... easy pace on Row maintained same split for all 3... 2:00 ... got a little off balance on BJ's and broke the last set of DL thats where I lost time..
Goal was sub 10:30...but happy with it considering nursing a pulled Rectis Fermoris and in a ALL masters Comp Sat.
Thanks Lee!
ReplyDeleteIm going team on sunday.
How about you?
Indivdual or team?
Team
DeleteGreat!!
DeleteLooking forward to competing against yall
See you there
WOD Rx: 9:25 - Rows 1:45-1:55, DL & BJ quick and unbroken, engine is starting to feel much better, especially lately on the box jumps.
ReplyDelete6x4 High Bar Back Squat (no safety bar) 325,335,345,355,365,375
Regionals
ReplyDelete1. 135 first 5 mins, 155 next 5, 75 next 3 mins, 185 last 2 mins
2. 155, 185, 205, 225, 235
3. Worked up to 315
4. No time
5. 11:15
Open
ReplyDelete1. 12:38 123#
2. 63#-93#
Slightly out of order but had to do the squats at work, no safety squat bar.
ReplyDelete320x6x4
EMOMx15: 2 Squat Snatches - stayed at 145 and drilled technique
Delete2. Clean and Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk- 245 pretty easy, will go for more next time
5. Metcon- got my calves smashed yesterday by a pro, magically today rebounding is back. 8:47
2014 Regional & Games:
ReplyDelete1. 115# (29/30)
2. Done. 135#, 155#, 165#, 185# (missed PJ), 205# (missed PJ).
3. 315# across. No safety bar.
4. Done. Took a while but completed it.
5. 10:51 Rx.
1. Worked up to 115#, focused on form. 1RM is 195
ReplyDelete2. Worked up to 125#, fixing my mobility as it was the cause of a back tweak in December. Felt the best they have since the tweak!
3. Different squats for reason above.
4. 14:25, broke it into 20m rrounds. Thought I was gonna get sub 10 until I hit shoulder failure! Last 10m was a grind.
5. No time so did evening workout with group, deadlift and burpee ladder.
Regionals:
ReplyDelete1. 115#
2. 155#
3. 135#
4. 3:26
5. 11:26
Open:
ReplyDelete1. 14:05 - kind of confused about this time compared to everyone elses. 1:47 - 1:55 on rows. deads went unbroken, 8-4, 8-4. box jumps i did step downs since my achilles have been feeling tender lately. i know i lost some time here but didn't think it was that much.
Open
ReplyDelete1) 12:08 - ended up breaking once on each set of DL's.
2) tried to do at #225 but missed a bunch of jerks.
did this today
ReplyDeleteOpen
1) 13:06. did 4's first round of DL, 3's and 2's second round, singles all the way through last round.
2) 60-65-70-75-80kg. no misses.
2)
Open Program
ReplyDelete1) 10:55 - unbroken but rows were 1:55 ish and took a bit of time before deadlifts. Sub-10:00 times are beast mode.
2) short on time, worked up to 185.
Metcon first real wod back after last sundays almost tramatic elbow dislocation with 255# sq snatch. Turns out I think it was just a hypertension but still have limited oh and full extension of elbow. Have to be really patient before the open.
ReplyDeleteMetcon 8:51
1) 175 - missed 4
ReplyDelete2) 175/205/225/245/255
3) No safety bar - worked up to 315
4) Modified this to muscle up work
5) Strained calf from Tues, so modified BJ's to 15 burpees - 10:40
1. 9:24- damn you Austin- 1 sec
ReplyDelete10:54 Rx - was happy to hold onto all sets of DL
ReplyDeleteOpen
ReplyDeleteMetcon 12:50
Lift 105/115/125/135/135
Open:
ReplyDeleteMETCON
15:30. Rowed 2.5min (ancient rower). 155#. 20' box (knee rehab)
BARBELL
115#