My favorite quote, from Aristotle.
2014 REGIONAL & GAMES ATHLETES
1. Snatch
1RM Hang Squat Snatch - There is no time limit today, but you should start to visualize your three attempts. Your opening weight should be close to the max weight you did in the complex yesterday.
Rest 2 minutes
2. Max Handstand Walk
unbroken.
Rest 1 hour
3. Nasty Girls V2
3 RFT:
50 alternating Pistols
7 Muscle ups
10 Hang Power Cleans, 175/115
1RM Hang Squat Snatch - There is no time limit today, but you should start to visualize your three attempts. Your opening weight should be close to the max weight you did in the complex yesterday.
Rest 2 minutes
2. Max Handstand Walk
unbroken.
Rest 1 hour
3. Nasty Girls V2
3 RFT:
50 alternating Pistols
7 Muscle ups
10 Hang Power Cleans, 175/115
2015 OPEN ATHLETES
1. Dead Lift
1RM
2. EMOMx12
Odd: 5 Dead Lifts - you choose the weight
Even: 5 Weighted Pull ups - you choose the weight
3. Row
10x250m, :30 rest
1RM
2. EMOMx12
Odd: 5 Dead Lifts - you choose the weight
Even: 5 Weighted Pull ups - you choose the weight
3. Row
10x250m, :30 rest
Hi everybody!
ReplyDeleteI have got an official invitation for the CrossFit Games!
From today I am a Games athlete .
Million thanks for COACH BEN!
I am so happy)!
Best of luck for everybody!
Congratulations Vadim !!! It's awesome! Keep training hard til july!!
DeleteCongrats!!!
DeleteCongrats Vadim! That's awesome.
DeleteAwesome, Vadim! Pumped for you!
DeleteCongrats Vadim!
DeleteVadim, that is so awesome for you. you get to live the dream that many on this forum have. Go hard and know that you have a lot of followers here that wish you well in Carson.
DeleteCongrats bro, that's a hell of an accomplishment!
DeleteNice work!
DeleteThat's so awesome. Great work so far man, but the works not over. Time to dig in and prep for July. Be smart about your recovery, mobility, and training! Good luck man, represent CompWod in Carson!!
DeleteSuper stoked for you! Can't wait to watch you. Congratulations!
DeleteCongrats Vadim! See you there buddy!
DeleteCongratulations. I'll be watching you during the games for sure. That's awesome. Good luck.
DeleteCongrads
DeleteBig congrats! Have fun!!!
DeleteCongrats Vadim.
DeleteCongrats Vadim! That's awesome you'll crush it!
DeleteYou've definitely put the work in Vadim. Good luck at the games
DeleteWith great pleasure I read all of your replays my friends. I promise: " I'll do my best!" And will represent our community with honor.
DeleteOnce again: Thank you COACH Ben!
Congrats Vadim!
DeleteCongratz Vadim! Give them hell! We will cheer for you!
DeleteВадим, congratulations! I hope you will stay there after the Masters part ends - I just bought our tickets, hope to see you there :).
DeleteCongrats Vadim...that is awesome! I am jacked to watch you in the games!!! EARNED!!!
DeleteCongrats Vadim!!! I am 48 years old and your numbers are very impressive. I'll be cheering for you!!!!
DeleteNice work Vadim! Go get'em! Маладец!
DeleteCongrats man! That's Awesome!
DeleteCongrats Vadim
DeleteVery happy for you!
DeleteRight on! Congrats, keep pushing the limit and look forward to watching you!
DeleteOoops.
ReplyDeleteDid the workout earlier. It was about 1RM Front Squat, 1RM Push Press, 1 RM Thruster.
So have done that.
1RM Front Squat - 150kg
1RM Push Press - 115kg
1RM Thruster - 105Kg
Also my dad Vadim Darchinov has just registered for Crossfit Games 2014 45-49 Masters Division. Happy with this!
Very good numbers dude!
DeleteThanks Jay!
DeleteCongrat Vadim! Good luck and kick @ss!
DeleteGreat numbers Stas
This comment has been removed by the author.
DeleteGreat job Stas... Excellent work by your Dad...Way to go Vadim.
DeleteThank you guys!
DeleteMaster open 44
ReplyDelete1. 445 DL. Happy to hit that. Been a long time since lifting over 400 lbs.
2. EMOM 335/35
3. Row done. Just tried to stay under 1:50 pace.
Nice job on the deadlifts Brent!
DeleteThanks buddy. That's one thing I like seeing in a wod.
DeleteNice job Brent! You are a deadlifting machine!
DeletePuts me to shame, Brent! I hope when I'm 44 I'll be stronger than most younger people. My DL is 425 and I'm really proud of that! Good job. I'll try and catch ya
DeleteOpen
ReplyDelete1. 455 (45# away from my previous max, but my deadlift is never as good in an early 6am session as it is in the afternoon, I've never pulled over 425 before at 6am, so I'm pretty happy.)
2. 315/10 on the emom
3. Fastest - 45.2
Slowest - 50.6
Averaged - 47 - 48
Regional:
ReplyDelete1. Snatch - 98kg/216lb (Really thought id beat my score from yesterday as its now just the hang squat snatch...must be pretty beat up from yesterday)
2. Max Handstand Walk - 28m/31yards (Just needs some time, technique is right on, so hopefully in 3 weeks I will be coming back for a second run)
3. Nasty Girls V2 - 11:23 (On second round I wasn't thinking and went from pistols to hang power cleans and finished the round with the muscle ups, third round as normal)
Regionals:
ReplyDelete1) Snatch - 225
2) hs walk - 140ft
3) nasty girls - 12:21
Ready for some rest after the week of training so far.
Impressive performance on the hang snatch and hs walk. Those are some good numbers.
DeleteJoey is a beast!
DeleteOPEN
ReplyDelete1. Week 2 of 5-3-1 - Deadlift
2. 1RM Deadlift - 425# (20# PR)
3. EMOM12 - 295# Deadlift/30# Pullups
4. Row 10x250
Fastest 52.0
Slowest 53.1
Congratulations on the PR Chris!
DeleteOpen:
ReplyDelete1. Deadlift 1RM 425 lbs. (PR is 430). Pretty happy about this. It has been a long time since I have deadlifted heavy.
2. EMOM12: Deadlifts 315 lbs. Pull-ups 25 lbs. DB between feet. Pull-ups WAY harder than deadlifts.
3. Since I did this rowing work last week and my double unders were sketchy last week, particularly when fatigued, I did 5 rounds of 200m run and 35 doubles. 7:34. All my splits were within :05 of each other. Really stoked about that.
Real solid work!
Deletegood job, Michael
DeleteRegionals.
ReplyDeleteGreat day today.
1) 187#. A 5# snatch pr. Pretty stoked about that one. Up about 20# in a month or so.
2) 22'. Not great but I'm improving slowly.
3) Nasty Girls V2.
Time: 10.21.
-all pistols and muscleups unbroken. Muscleups starting to no longer be a goat. Cleans were 10/ 7-3/4-3-3. Overall really happy with today's session but ready for that rest day and some extra mobility work.
Great job Drew!
DeleteOpen
ReplyDeleteLooked last night, didn't look this morning.
1) 1RM Front Squat - 245 - 5 lb PR
2) 1RM Push Press - 190 - 10 lbs under PR
3) 1RM Thruster - 195 - 5 lb Pr
Will row later
10 x 250 row - avg :53 per 250
Delete1. 175-195-210(f)
ReplyDelete2. 3feet with a nice fall on my back!
3. 13.12
Any tips on what our pacing should be on the rowing? Aim for our 500 PR?
ReplyDeleteOpen
ReplyDelete1. 405# - 20# PR since about a month ago. Stoked!!
2. 315# DL; 35# kettlebell hanging from a chain. First few rounds of PUs went to 5 reps. Then down to 4. Then to 3 at the end. For the last I did three weighted then 3 more unweighted.
3. 8:20.9 - Fastest intervals were the first and last @ 48.2. Slowest interval was 51.7
Awesome WOD today!
Mike, I just realized that you were a fellow master. Congrats on the PR!
DeleteYeah, I'm one of the oldies :-) Recently crossed over the 1 year mark doing CF and loving it. Thanks!
DeleteOpen
ReplyDelete1) 445 - PR - it's been years since I've PRed a DL so I'm pumped
2) Done - 315/35
3) 8:34 of row time
Open.
ReplyDelete1. 405 lbs. Pr from 180kg
2. 275 lbs. dl. 52 lbs pullups.
Open (jay83)
ReplyDelete1. 170 kg. 3 fail @175 kg !!! Very disapointed!
2. Done w/ 130 kg DL//12kg added for pullups
3. No have rower today so did :
10 x :30/:30 prowler push 80 kg.
Rest 5-6:00 then
10 EMOM
5 KBS 2 pd + 7 burpees (:30 effort/:30 rest all the way)
http://youtu.be/A5NVliI9jME
DeleteAny advice on my DL technique? This mouvement exasperate me!!
Hey Jeremy, your form looks good to me.. A heavy DL requires a lot of grit.. You have to "will" it off the ground and keep pulling. You may have been able to get that with more mental fortitude! Good luck man!
DeleteOpen
ReplyDelete1) 455#
2) 315#, 35# db hanging from belt between legs.
3) 10x250m/ :30 rest. Done in 8:08.4. 1:37.6/500m avg. 29 s/m avg.
Open
ReplyDelete1) 475
2) 275, 25# db clinched with feet
3) 11x250m with 30 sec rest. Did one extra round by accident, lost count. All rounds between 53-56 sec.
Open:
ReplyDelete1) 173kg/ 381lbs
2) Deads @130kg/ 286lbs, pullups @20lb weight vest
3) 56 Sec. average
Open/Masters (41)
ReplyDelete1. 1RM DL 440# 5# PR Felt light but didn't want to push it.
2. 285# DL and 25# kettlebell pullups
3. 10x250 held a 1:36 pace, total row time 8:13, total overall time 13:13
legs were really feelin it from all the wall balls yesterday. ready for some
recovery tomorrow.
Brad
1. Skipped still doing catalyst strength
ReplyDelete2. 315DL and 53# KB felt good last few pull ups had a slight kip
3. Between 48 and 55 legs felt like jello after DL
1) 245,255,270 should start heavier
ReplyDelete2) 70' need more room to practice
3) 90% trial run 12:30
REGIONALS
ReplyDelete1) 225# (10# PR!)
2) Was able to go 5-10 feet unbroken. Started off with the help of my partner, Phil St-Jean.
3) 10:48 RX.
Really happy with that score. Loving this formula of Nasty Girls.
385# PR!
ReplyDeletenot super heavy but it is my PR! DL has been my nemisis since HS and this is more than I have ever deadlifted...even when I squating over 500# in college (a long time ago)
Done w/ 295# DL & 35# plate on a belt
53.8 / 51.7 / 53.7 / 54.7 / 54.0 / 51.9 / 50.0 / 51.4 / 52.3 / 49.2
Nice Tony!
Deletewild that you could squat over 500 and not get over 400 for DL. Not criticizing at all, I'd love to squat that much! I'm somewhat the opposite. I can DL 425 but squat 350.. Squatting has always been my nemesis. Good job, Tony
DeleteOpen/Masters 48
ReplyDeleteDid our regular night class that started with 1RM Back Squat. Hit 315# which is a PR.
Then did Metcon of 21-15-9 C2B with 50 double unders between each set of C2b. Time was 6:19.
Open
ReplyDelete1. 435# PR
2. 315 DL / 25 PU
3. Done all between 50 sec - 56 sec.
1) 195
ReplyDelete2) 35 ft well shirt of pr
Made up ctb from yesterday 25
Practice pistols super goat
1. 200# really happy about this! During the open i couldn't even get 185# off the ground. ..I know that was after already doing a lot of work but this is still a lot for me
ReplyDelete2. 150#/10#
3. Did x5 bc barbell club. 7 min
Open
ReplyDelete1. 385lbs
2. 245lbs deadlift, 20lb DB for pull ups
3. Changed to 6 rounds of row 12 calories, 12 GHDSU, 12 TTB
Open
ReplyDelete1- 405! Super happy to break 400!!
2- done. DL-275, PU-35
3- 48-53-50-53-52-55-55-56-55-51
14:58 total time
Open
ReplyDelete1. 1 RM DL - 455. I got ambitious and went for 495 but failed, although I did get it about 6" off the floor. Old PR is 460.. def coulda beat that today.
2. Wore a 50 lb vest for this, used 315 for DL. About killed me, but I did it. Thanks to my training partner Steve for the vest.. And then he bailed on using it himself!
3. Done. 49-53 sec rows.
Strong Mark!
DeleteThanks Austin! Great work yourself man.. Love to chase your times .. So keep it up!
DeleteRegionals:
ReplyDelete1. Hang Snatch - did 150# yesterday but spent an hour warming up and such. Today moved quickly and built up to 135# in a couple attempts.
2. Spent a while practicing... got a solid 5ft haha
3. Nasty Girls V2 - 15:02 as rx
A couple months ago doing a workout like this under the individual regional time cap was unfathomable to me... and here I am. Thanks for the programming!!
Open
ReplyDelete265# DEAD 1rm (20# PR)
2. Done at 185# dead
Tried 1-2 strict pull ups. Should of used red band to get chin all the way over bar. Huge goat!
3. Done. Kept consistent pace around 1:03
Open
ReplyDelete1) 365# - 20# PR
2) 275# DL/25# DB
3) completed - I wanna say my total time was 8:47
8:47 - was total row time
DeleteOpen
ReplyDelete1) 400# - 35# PR
2) 315# DL / 5 strict pull ups - no weight
3) Done, fastest was 46.9 and slowest was 52.
Masters 46
ReplyDeleteOpen 2015
#1.) 1 RM DL (#365)
2.) EMOM x 12
Even: 5 strict pull ups
Odd: 5 DL #225
3.) Row
10x250 meters 30sec rest
(fastest: 48 sec/Slowest 55)
Changed a bit due to access to equipment today/tomorrow and then traveling till Sun evening:
ReplyDeleteToday:
-1rm DL: 465# If this isn't a PR, it matched it.
-2xME C2B: 18 & 17, huge considering butterflying them just came together earlier in Jan but its my kip that falls apart before strength. 25+ coming soon.
-3x30 Ring Dip workout from last week: 12:33 @ 35#, gotta get to 53#!
Tomorrow (planned):
-Squat of some nature
-Emom12 from today: 315# dl & 35-45# pullups
-10x250row from today
-7x3 fs @ 275#, felt solid
Delete-done w/ 35# kb, ouch
-all row intervals done in 0:48.1 - 0:48.6, felt good
Open
ReplyDeleteMe
1. 455
2. DL: 315
PU: 25lb DB Strict*4 sets/BW Strict *2 sets
3. fastest: 45s, slowest: 53s (140211 fastest: 48s, slowest: 53s)
Wife
1. 245 (20# PR)
2. DL: 155
PU: BW kip--no band
3. fastest: 58s, slowest: 1:04
Josh & Katie
Sorry I've been MIA. Trying to finish up last week of college, ahh!!
ReplyDeleteRegionals:
1. Worked up to 135lb. Worked a lot on my technique and finding a good rhythm.
2. 44 Ft. Again worked more on controlling and balancing
3. 11:58 Mu felt great!
Regional Programming
ReplyDelete1. 175#
2. 15 ft.
3. 16:57
I realize all of these are pretty terrible comparatively... but overall pretty content with today.
Open, on 4 hours of sleep...
ReplyDelete1. 295#, felt terrible
2. Hate DL, like pull-ups - 225#/53# (1.5 pood kettlebell)
3. Done, about 50-55 s/round
Regionals
ReplyDelete1. 225 (tied pr).
2. 75 feet at least did not measure.
3. 26 something. I'm terrible at muscle ups but I'm trying!
Open:
ReplyDelete1. Dead Lift 1RM: 345#
2. EMOMx12
Odd: 5 Dead Lifts 275#
Even: 5 Weighted Pull ups - 10# vest
3. Row
10x250m, :30 rest
Between :53-:56
1. Dead Lift 1RM: 295# (10#PR)
ReplyDelete2. EMOMx12: 5 Deadlifts 155#/5 Weighted Pullups (1st 15#, 2nd 10#, then strict from there)
3. Row 10x250m; :30 rest
:56-1:02
Regional
ReplyDelete1. 215#
2.108' ran out of space. Length of gym.
3. 10:59
1. new pr 305#. 1 month ago 275#
ReplyDelete2. dl. 225#, wspu 25#
3. between :58 and 1:00
225 snatch, barely missed 240
ReplyDelete80 ft is all I have room for in the box for hand stand walk - hit 2/3 that distance.
Nasty girls - 9:30
I did this workout on Wednesday but I haven't been able to log it in! Apparently I cannot do it from my phone.
ReplyDeleteOpen
1. 250# DL PR by 10#
2. 145# DL
No weight on the pull ups...just went strict
I ran out of time to get to the 3rd WOD!