CFNE TEAM A athlete, Geoff Leard.
REGIONAL WEEK 1
1. 2RFT:
25 Pull ups
5 OHS, 205/135
rest 3 minutes
2. EMOMx30
Min 1: 10 Cal Row
Min 2: 10 BJ Overs, 24/18
Min 3: 10 Deads, 185/135
Min 4: 10 Wall Balls, 20/14
Min 5: 10 Ring Dips
Min 6: Rest
REGIONAL WEEKS 2, 3 & 4
1. 2RFT:
25 Pull ups
5 OHS, 205/135
rest 3 minutes
2. EMOMx30
Min 1: 10 Cal Row
Min 2: 10 BJ Overs, 24/18
Min 3: 10 Deads, 185/135
Min 4: 10 Wall Balls, 20/14
Min 5: 10 Ring Dips
Min 6: Rest
REGIONAL WEEKS 2, 3 & 4
1. Hang Power Cleans
EMOMx5: 6 reps at 185/135
2. Front Squats
4x6 across
3. 10 RFT:
18 Cal Row
6 Strict HSPU
4. 5 RFT:
200m Run
40 Double unders
10 KBS, 70/53
EMOMx5: 6 reps at 185/135
2. Front Squats
4x6 across
3. 10 RFT:
18 Cal Row
6 Strict HSPU
4. 5 RFT:
200m Run
40 Double unders
10 KBS, 70/53
2015 OPEN ATHLETES
1. Front Squat
3x1
2. Push Press
3x1
3. Thruster
3x1
4. 5 RFT:
200m Run
40 Double unders
10 KBS, 70/53
3x1
2. Push Press
3x1
3. Thruster
3x1
4. 5 RFT:
200m Run
40 Double unders
10 KBS, 70/53
3x1 means 1rep 3 sets?
ReplyDeleteExactly. 3 sets of 1 rep.
DeleteThis comment has been removed by the author.
DeleteOpen:
ReplyDelete1. 130kg x 1 130kg x 1 140kg x 1
2. 3 sets of 110kg x 1
3. 3 sets of 100kg x 1
Metcon - 10:54 on treadmill
Open:
ReplyDeleteFront Squat smolov Jr week 2 day 2
- 7 x 5 @ 270
Push Press 3 x 1 @ 225, 245, 265 (10lb PR)
Metcon - 9:24 Rx. Tripped up on DU a lot more than usual...
Open master 44
ReplyDelete1. 275,300,305f
2.195,195,195
3. 195,205,215
4. 10:57 RX. Great wod. Too many trips on du's and running still a work in progress.
Games/Masters:
ReplyDelete1. Scale to 80kg. Done.
2. 120kg
3. KipHSPU 15:45
4. 9:59 (treadmill)
Open.
ReplyDelete1) 140kg, 150kg, 150kg
2) weakness 3@100kg
3) 90kg, 90kg, 100kg
Metcon: 5Rft
9.50
Did 10×20m shuttles
OPEN
ReplyDelete1. Front Squat - 1 x 285/295/305
2. Push Press - 1 x 195/205/215(f)
3. Thruster - 1 x 195/205/215(f)
4. Metcon - DNS
... 10# PR on the FS - 315# is in sight ...
.... 5# PR on PP and Thruster - got greedy on the last set ...
Nice work on the PRs Chris! Getting strong in the front squats!
DeleteOpen
ReplyDelete1) 285
2) 205
3) 185
4) 8:21 - run distance was box to corner and back - more than 100m, less than 200m
OPEN
ReplyDelete1. Worked up to 265# and then missed at 290# for a PR attempt
2. Hit 205#
3. Hit 195#
4. Metcon: 8:58 RX
Open
ReplyDelete335# front squat. Pr
235# push press. Pr
215# thruster
Shoulders are fried
Metcon 10:10
Regional (2nd group)
ReplyDelete1 EMOM done @185#
2 4x6 front squat across at 250#
3 10RFT 15:11
4 later... Had to end my workout prematurely
1. FSquat 130-130-135kg
ReplyDelete2. PPress 110-115-120kg
3. Thruster 100-105-110kg
4. Metcon 10:48 (50DU)
Open:
ReplyDelete1. Front Squat 275, 285, 295
2. Push Press 195, 205, 215
3. Thrusters 205, 215, 220 (PR)
4. Metcon 10:54 Rx. I don't know what happened Monday, but my hamstrings are two huge knots right now. The only thing I can think of is maybe the back extensions in the FF got me. Whatever it is has made running extremely unpleasant and worst of all, slow.
I don't know about Monday but the 21-15-9 DL and run workout did the same thing to my hammies. They were pretty tight this morning that's why I'm waiting till this afternoon to do the metcon
DeleteIt was definitely Monday because both of my hammies seized up during the runs yesterday, but I am sure the Deadlifts didn't make today any better! Haha
DeleteMy hammies are so tight, you just reminded me why; I subbed good mornings for back extensions since I don't have one in my garage. Thanks for the reminder, I was going crazy trying to figure out why I was so sore!
DeleteRegionals.
ReplyDelete1) done
2) done at 264 across.
3) 15.04. All unbroken until sets 9 and 10'of hspu.
4) 9.50. Done on a 25m length piece of turf. Would like to try this on a little better course so I could really get going on the runs.
Good couple days of training. Enjoy your rest and recovery ladies and gents.
Open
ReplyDeleteFS: 180#
PP: 125#
Thruster: 130#
Metcon: 10:35
Open
ReplyDelete1. 127.5kg - 132.5 - 132.5 fail
2. 90kg - 95 -100
3. 90 - 95 fail - 92.5
4. sub with 250m row
12:36
Regionals
ReplyDelete1. Done!
2. 190 Felt really good and will increase weight next time :)
3. 21:something Strict HSPU feeling better but need to keep working
4. 10:59 Liked this one!
opens
ReplyDeleteFS 165, 170PR, 175F
PP 135, 140PR, 145F
Thruster: 135, 140PR, 145F
Metcon 11:48
Regional: Week 4
ReplyDelete1. Hang Power Cleans - Done
2. Front Squat - 125kg/276lbs
3. 10RFT - 18:14 (First 5 rounds did 3/3 HSPU with too much rest, rest was unbroken, terrible mistake)
4. 5RFT - 11:32
Open
ReplyDelete1. FS : 130-135-140 kg
2. PP : 95-100-105 kg
3. Thrusters : 90-95-100 kg (PR, never did before)
4. 10:08 RX
Open
ReplyDeleteMetcon: 11:39
This comment has been removed by the author.
ReplyDeleteOpen:
ReplyDelete1) 235, 255, 275f, 265
2) 185, 205, 215f, 215
3) 185, 205, 215
4) 10:47 subbed 250m row...sore Osgood Schlauter area?
open:
ReplyDelete1) 120kg, 130 kg, 140 kg
2) 90kg, 100 kg, 110kg
3) 90kg, 100kg, 105kg
4) 9:57
not 9:57 but 9:51 for the metcon
DeleteOpen
ReplyDelete1. Front squat
275 across
2. Push press
225 across
3. Thruster
205 across
4. 9:46 Metcon
Open
ReplyDelete1) 295,315,335. 20# PR.
2) 195,205,215. PR.
3) 205,215,225. 30# PR.
Metcon: 10:50 rx. Du's are far from perfect, much better than they used to be. Work in progress.
Open
ReplyDelete1) FS - 275, 295, 305 Fail
2) PP - 225, 245, 255 PR
3) Thruster - 205, 225, 245 PR
4) 9:38
1. 295#, 305#, 315#(f), 305#, 20# under P.R. from December
ReplyDelete2. 205#, 225#(f), 205#, 205#
3. 205#, 215#, 225#
4. 9:38
soccer practice tonight
Open:
ReplyDeleteCouldn't do the everything because I'm a work so I did some push-ups, and handstand push-ups befor the Metcon.
Metcon: 9:46.
Open/Masters
ReplyDelete1. FS 295 - 300 - 305 (failed) buried me on bottom hard
2. PP 215 - 225 - 235 felt good, think I could've done more
3. Thruster 215 - 230 - 240 also felt great. felt like I had more on this one also. What is said is that my clean and jerk PR is 250. I don't think I am suppose to be able to thruster almost as much as I jerk. Needless to say, my jerk is one of my biggest weaknesses.
4. 12:05 RX My legs are really feeling so far this week, the 200m runs felt horrible.
Brad
Open
ReplyDelete1) Front Squat - 225-235-250(F)
2) Push Press - 185-195-205(PR)
3) Thruster - 165-175-195
4) Metcon - 9:59
Open/Masters 48
ReplyDeleteFS worked up to 265 (PR)
PP got 185 failed 205
Thruster got 185
Metcon 12:20.
Gonna start posting
ReplyDeleteOpen
1) 185-205-225
2) 165-175-185
3) 135-155-185(f) shoulda did 175
4) metcon- 10:08 RX
Did regional row hspu wod didn't time but 8:50 something total on rower for 180 Cal and unbroken on hspus
ReplyDelete9:50 on met con first 3 rounds right at 5 mins then pollen caught me
Swamped today with my wife leaving to commentate the south east regional. Getting the kids all set for remainder of week. Gonna Make this up tomorrow.
ReplyDeleteOpen
ReplyDeleteFs-225,255,275
Pp-165,185,205
Thruster-205,225,235
10:30 met con
All my lifts since I started this comp wod have dropped alot. But every named wod we have done since the open ended I have pr'd so I will take that to the bank
Open
ReplyDelete1. FS - 275, 295, 315, 315f, 315
2. PP - 205, 235, 245f, 235, 245f so close!
3. Thruster - 225, 245f, 245f. Just couldn't quite lock it out.
4. 10:38. Slow runs. UB on DUs except last round.
Open:
ReplyDelete1. 275/295/295
2. 225/235/245
3. 225/235/235
4. 9:01
Masters 46
ReplyDeleteOpen
1.) 5 RFT (11:18) DU good in Rd 1-3 4-5 had some stumbles
200 meter run
40 DU's
10 KBS #70
2.) thruster #165
front Squat #255
push press #180
Open
ReplyDelete1) 215/235/255 (10# PR)
2) 165/185/195 (15# PR)
3) 165/185 (15# PR)/195 (f)
4) 10:02
Open
ReplyDelete1. 295/305/315
2. 205/215/225
3. 205/215/225
4. 9:40
Open
ReplyDelete1. 275/305/275- didn't want to push the back
2. 225/255/275F- go big or go home
3. 225/245/255F
4. 9:46- had some trouble with DU's on the 1st 2 res
Open
ReplyDelete1- 225-245-265(f)-245
2- 185-195(f)-185-190
3- 185-195-205 suprised my thruster is more than push press.
4- 10:02 wanted sub 10 but just didn't have it.
Open
ReplyDelete1) 275/295/305F - 20# PR
2) 135/185/205 - 20# PR
3) 185/205/215F - 25# PR
4) 9:17 - UB on DU and KBS
Open
ReplyDeleteMe
1. 275-300-305(f)
2. 195-210-220 (had more in me, 1st time PP for weight)
3. 215-230-240(f)
4. 11:05 (80# KB--all we had in the gym)
Wife
1. 155-165(f)-155
2. 75-85-100-105
3. 95-105-115
4. 17:43
Josh & Katie
Regionals programming today.
ReplyDelete1. Hang PC- Done
2. Front Squat- 255 across
3. 10 RFT- 15:23, SHSPU unbroken except last round.
4. 5 RFT- 9:58 Rx
2015 Open:
ReplyDelete1: All at 285#
2: All at 210#
3: All at 205#
METCON:
8:30 as stated above with a 32 kg KBS
All of my weights hit today were PBs which I'm totally psyched about it was just a great session.
Deleteopen
ReplyDelete1. 160-167.5-175(kg)
2. 110-117.5-122.5(kg)
3. 90-100-107.5 (kg)
4. 10:15
Week 1 Regional Programming
ReplyDelete1. Did with sets of 7 OHS at team weight of 185. Each round took about 1:35-1:45.
2. Did another run through of the deadlift workout with my partner.
3. Did some light rowing and mobility. Long drive to Chicago tomorrow.
Open
ReplyDeleteDid lots of rounds of each working up to several heavy singles. Logging 1RM on each.
1) 285 (PR). Failed at 295 on both attempts
2) PP: 225 I think. Forgot what I ended at.
3) Thruster: 215 (PR). Failed on 225
Metcon: 12:43 - Dubs killed me today. Might avoid all WODs and comps that have them :-)
Open:
ReplyDelete1. Hatch squats, week 1 day 1.
2. PP: 150, 160, 165
3. Metcon: 12:07
Open
ReplyDeleteI am really excited with this programming. I've only been using this for 2 months now and already, I'm seeing huge increases in my strength! I've been cross fitting for a year and a half and my strength seemed to hit a plateau until now. Thanks!
1. Front Squat - 140, 145, 150 (I've never been above 140 for a back squat before!)
2. Push Press - 105, 110, 115 (Failed at 120...I felt I could have gotten it, but was just really fatigued.)
3. Thruster - 85, 105, 110
4. Metcon - 53# KB 14:22
Open
ReplyDeleteFS 115, 125, 135
PP 75, 95, 105
Thruster 65, 75, 80
11:58