Friday, May 17, 2013

Saturday 5.18.13


Heather Bergeron.
Picture courtesy of games.crossfit.com


Regional 1:  May 17-19
REGIONAL DAY TWO


REGIONAL TWO:  May 24-26,
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
rest 1 minute
10 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
rest 1 minute
10 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

8 comments:

  1. 1. 285# (Teams weight at 275#)...11/10 rest 1 minute 10

    2. Partner WOD of 3 burpee muscle ups per person in 7 mins time cap: 38 muscle ups

    3. 12:09
    Row 3:51
    Used 32 kg KB instead of DB

    ReplyDelete
  2. Regional 2:

    1. Skipped
    2. 25 BMU for time (5:39)

    ReplyDelete
    Replies
    1. 3. - Row in 3:44
      - Driveway Dog Sled Push subbed for box jumps
      - Time: 13:10

      4. in place of the morning deadlifts:
      EMOM 7:
      - 15 Back Extensions

      Delete
  3. Regional 2:
    Morning session
    1. 315#: 7-7-4-3
    2. 25 BMU FT- 4:20, 30sec rest and finished the 30 at 5:52

    ReplyDelete
  4. 1 Only got 19 reps @275 before I got exertion headache. Anyone ever get these. I got one about a year ago. it lasted for a week excruciating pain whenever I exerted my self. Thankfully this one went away. Pretty quick.

    2 Burpee muscle up every 15 sec for 7 minutes.

    3 10:24
    1000m row @ 3:41
    60# kettlebell

    ReplyDelete
  5. Regional WODs Day Three

    WOD 5: Got to 30 ft of Walking Lunges w/ axle - RX - TTB were slow because kipping wasn't really possible with my hands all torn up :(

    WOD 6: 9:04RX

    ReplyDelete
  6. Regional WOD 6: 18 shoulder to overhead
    Regional WOD 7: epic fail. Was fine with rope claims but just couldn't get squat cleans today. Got my but handed to me on these WODS.

    ReplyDelete