Sunday, February 9, 2014

Friday 2.14.14

Kate, Hamel, Rach and Kev.

2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1.  Pulls
4x6 Good Mornings

2.  Metcon
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups

SESSION TWO
1.  Odd Object/Movements
3x 200m Farmers Carry, 70/53
2 minute rest between sets

2.  Rowing/Core
50 GHDSU
2k Row
50 GHDSU

2014 OPEN ATHLETES
1.  Metcon
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups

2.  Skills
EMOMx10
Max Strict Pull ups + 30 Double unders

112 comments:

  1. OPEN
    1. American Dream - 8 rounds (15 rep PR)
    2. EMOM 10 - 5/5/4/4/3/3/3/3/3/3 Rx (brutal end to a long week)

    ReplyDelete
  2. Day early due to work. Felt better than expected considering 4 days on.
    1. 135# 135# 155# 155#
    2. 7+3, had to go to false grip for most, but can't be upset by this score. Just a lot to work towards.
    3. Snow removal and getting to work ran out of time

    ReplyDelete
  3. 20 minutes of muscle ups and power cleans. I feel like Coach is giving us a reward after the amount of wall balls and burpees we've been doing. Amped to do this one again.

    ReplyDelete
  4. Open:
    1. American Dream - 8 rnds + 9 PCleans + 3 MUs.
    2. still decreasing amount of work.

    ReplyDelete
  5. 1. 8rds + 4 pcleans
    2. 10+30, 6+30, 4+30, 4+30, 3+30, 3+30, 3+30, 3+30, 3+30, 3+30.

    ReplyDelete
  6. Open.
    1. 9 full rounds plus 5 p. cleans.
    2. Done.
    Have a great weekend everyone and get some rest.

    ReplyDelete
  7. 1) good mornings - 135
    2) American dream - 10 rnds
    3) farmer carry - done (2:15 avg)
    4) ghd's/row - 14:58

    ReplyDelete
  8. Open
    American Dream
    1. 9r + 1 clean
    2. 15/4/4/4/4/4/4/4/4/4

    ReplyDelete
  9. who will prevail, the ninjas or the beast!? #AmericanDream
    5'10 180 team ninja!

    ReplyDelete
    Replies
    1. Haha 5'8, #170 team ninja for life!

      Delete
    2. Feel like I'm stuck in between... 6'0"/208lb... Where would you put me? Maybe NEITHER?

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    3. you are like middle class! 210 is pretty solid though!

      Delete
  10. Morning Session

    1) 95/115/135/155

    2) American Dream - 8 rds + 9 powerclean (2 rep pr from last time, real happy with that because I swore my mu's have been getting worse, but I guess not)

    ReplyDelete
    Replies
    1. Omg, I just went back and actually checked my previous score and it was only 7+8, I thought it was 8+7, so I completely destroyed my previous, that's huge progress!!!

      Delete
    2. Congratulations! That is awesome when that happens. I have had it the other way, not so awesome...

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    3. Thanks bro, I've had it happen the other way too and it sucks so bad, lol!

      Delete
  11. I'm sure it is a result of the whole week but each hour that passes I feel more and more wrecked. I'm blaming the American nightmare though. Ha. I love it. Thanks coach.

    ReplyDelete
  12. Open:
    1) 7+9 @ 185lbs
    2) 5/4/4/4/4/3/4/4/3/4 modified, onset of shin splints from yesterday's double under's so I did EMOM max strict pull-ups.

    ReplyDelete
  13. Good Mornings
    95-95-115-115

    "American Dream"

    9 power cleans + 2 muscle ups
    - ecstatic about this because I was able to string muscle ups together better than I ever have. Power Cleans were efficient and felt good. Most were touch and go.

    ReplyDelete
  14. Regionals/

    5'8"/180/44

    A little out of order.

    1. "American Dream" 8 + 10 Rx. 7 rep PR from September.
    2. Good mornings 2 x 135, 2 x 155
    3. GHD/Row/GHD 15:00. 2:34/7:36/4:02 with a lot transition time.
    4. Farmer's Carry. Completely half-assed this.

    ReplyDelete
    Replies
    1. Nice job on the PR....those 7 reps are tough on this workout. That's probably like 1:15 or more worth of work time!

      Delete
  15. Regionals:

    Morning:
    1: Good Mornings: 135 across....kept it light and focused on feeling every muscle in every movement. Felt great.

    2: "American Dream" 10 rounds + 8 PC....felt pretty slow on MU's no big deal.

    Dex.....don't rub it in too hard when you crush me on this.

    ReplyDelete
    Replies
    1. I wish my fast was as good as your slow!

      Delete
    2. I believe I may have said that same thing to you a while back man. I hope I'm still killing it day after day like you in 10 years!

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    3. Dude, when I was your age, the only lifting I did was those funny sized bottles that Belgium beer is sold in and cans of Pringles. But truth be told, I was SUPER fast at it. PR's every night!

      Delete
    4. 3: Done...unbroken on all
      4: 14:15 RX....row was 7:09...did 40/10 and whatever on last GHDSUs

      Delete
  16. Regionals:

    1. 135 across
    2. 7 rounds (don't have room to kip consecutive muscle-ups so this took a little longer)
    But Happy with progress either way.
    3. Will do at work
    4. 17:40, for some reason this didn't go as planned. my legs were burned out. 7:35 2k split.

    Happy Valentines Day everyone.

    ReplyDelete
  17. Anxious doing this workout later today... Loved doing it last time, but this is also the workout who got me my shoulder injury.
    Let's get my revenge on this workout.

    ReplyDelete
    Replies
    1. Good luck Greg! I am sure it will go great.

      Delete
    2. Thanks Michael for always being so positive. I'll do my very best!

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    3. Always tough getting back on the horse that threw you. Spur that sum bitch!

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    4. Good luck bro, take no prisoners!

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    5. Thanks guys for the nice words! :)

      So last time I got 9 rounds + 3 mucle-ups + my AC joint popped out and were out for 6 weeks.

      Today: 10 rounds complete + 3 power cleans and NO PAIN.

      Felt really emotional. Damn I feel relieved.

      Delete
    6. Great work Greg! I can imagine your relief.

      Delete
    7. Thanks Michael. Your PR today was HUGE too. Awesome progression man! :)

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    8. Awesome job bro, really happy u killed it and stayed healthy!!!

      Delete
  18. Regionals:

    Did only 1 session plus farmers carry today:

    1: Good Monings @ 155 Across

    2: American Dream: 8 Rounds + 1 PC RX
    Felt quiet good but PC felt very heavy today.. Had hopes to make 1 more full round, but im still satisfied. MU´s is kind of a weakness.

    3: 3x 200m Farmers Carry. Done after American Dream.

    ReplyDelete
  19. American dream: 6r plus 3 (105#/ mu)
    Otm, strict pu 6,4, 3, 3, 3, 2, 2, 2, 2, 3
    /20-30 du per round

    ReplyDelete
  20. I am confused how the American dream workout is suppose to work. Any help?

    ReplyDelete
  21. I am confused how the American dream workout is suppose to work. Any help?

    ReplyDelete
    Replies
    1. Wildcat: do one power clean, then do one muscle up, then do two power cleans, then do two muscle ups, then do three power cleans, then do three muscle ups, rinse, lather, repeat.

      Enjoy yourself!

      Delete
  22. 1. 4x6 Good Mornings @ 95#

    2. Metcon
    "American Dream"
    1 Muscle up shy of 9... 8 + 17

    3. 3x 200m Farmers Carry, 70/53
    Done

    4. Rowing/Core
    50 GHDSU
    2k Row
    50 GHDSU
    Only made it through 80 GHDSU... felt so nauseous

    ReplyDelete
  23. Regionals.

    1) 135/155/155/155

    2) 9rds + 3 muscleups.

    3) did some broad jumps. Up to 8' 3" followed by a plyo scap routine.

    ReplyDelete
  24. Only had time for the MetCon this morning due to our class schedule.

    10rds+11power cleans+4muscle ups Rx.

    I wanted 11 full but set my pace too slow at the start. I had more in the tank and sped up too late:(

    ReplyDelete
  25. Open:
    9 + 11 .... both my hands got massacred on the round of 8 and I had to do some bloody singles after that , think I could have maybe got 10 without that, but excuses suck so I just need to get better at doing high volume MUs

    ReplyDelete
    Replies
    1. even though i think this score sucks donkey balls its a full round + 7 rep PR from the last time we did this so I can't be too pissed

      Delete
    2. "sucks donkey balls" hahahahah good one!

      Delete
  26. Had to do today's work in one session ... Yuck
    1. Good mornings - worked up to 145
    2. Metcon - 8+10
    3. Farmer carry - didn't time but completed
    4. Row and ghds - had to share machine but the row 2k was bad took 8:50 ... I need to work on this badly

    ReplyDelete
  27. 1. 135 across
    2. 9 rounds + 1 clean. Definetely started off way to slow and realized it with 3 mins to go. Should have been in the 10s. Awesome wod though!!

    ReplyDelete
  28. Open
    1. 10rds +2
    2. 6/6/3/4/3/4/4/3/4/4 & 30 DU's
    1st time doing st.pu's since lat/shoulder injury!

    ReplyDelete
  29. Open:
    1. 5 +3 (135#/Band MU)
    2. Burpee work instead (EMOMx10 12 burpees to a target)

    ReplyDelete
  30. Open/Masters 43

    1. 8 Rds plus 1 PC
    2. done, pull-ups started at 8, 5,5 than a lot of 3's!

    ReplyDelete
    Replies
    1. Great job Peter! I am happy to see that you are back posting. I have missed your posts the last few days. I always like to see your performance. We are similar in age and you have a great motor.

      Delete
    2. Thanks Michael, I am always trying to catch your scores, a great motivation! I did a comp last week and than fell behind a day so I didn't bother posting, but am back on now!

      Delete
    3. Great! It was a small one at the local box for its members, but I placed, which was good. Thanks

      Delete
  31. Open masters
    1. 9+13 @ 125# with strict body weight GHD dips.
    2. On the odd/evens EMOM 10: strict pulls, 5,4,5,4,5 / 30 DUs

    ReplyDelete
  32. 1: 145# (65kg) across

    2: 9 rnds + 17 reps. Really wanted to get to 10 rounds!

    3: Done

    4: 13.54. 2k row = 7.38

    ReplyDelete
  33. OPEN
    1) 10 PC + 5MUs - Should have gotten back on the bar sooner. MUs unbroken through 7
    2) 18, 5, 4, 4, 5, 4, 3, 4, 4, 4 - DUs were still rusty at first but UB the last several sets

    ReplyDelete
  34. Regionals/Masters

    1) 4x6 good mornings; 135,155,175,195.
    2) metcon; 8+13 rx.
    2.1) farmers carry 3x200m; done.
    2.2) 11:59 rx.
    Worked on my du's.

    ReplyDelete
    Replies
    1. That is a great time on the GHD/Row/GHD workout. I wouldn't have touched that with regular abmat sit-ups!

      Delete
    2. Thanks Michael! I'd rather do GHD's any day over Abmat sit-ups! Where are you from Michael?

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    3. Steeve, I live just outside of Tampa, Florida.

      Delete
  35. American dream : 10+9 rx
    Loved this workout - sharing a set if rings - actually helped pace the wod better

    Do the rest later..

    Ps I just yacked looking at tomorrow's wod-- FML

    ReplyDelete
    Replies
    1. Funny cause I feel sick looking at it too, no joke

      Delete
    2. I'm alone to do it tomorrow..... Gosh.

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    3. Lol that sucks Greg. It's all good man, hit it hard - ill be waiting for your scores. We are all in it together. #mentaltoughness

      Row/ghd : 12:33

      Farmers walks done- felt good!

      Delete
  36. Open
    1) 6+7 PC + 5 MU. Had to sub with bar MU as I don't have rings tall enough yet
    2) done

    ReplyDelete
  37. Open

    1.) 10 RDS + 2

    2.) Achilles is tender so just did 5x max effort strict pull-ups, alternating grips

    Mixed x 2: 18/13
    Double overhand x 2: 10/9
    Double underhand: 10

    ReplyDelete
  38. Masters

    Good mornings 95/115/135/155
    American Dream 9+3
    Farmers carry done
    50 GHD 2000m row 50 Ab mat sit ups 13:16

    ReplyDelete
  39. Open Masters
    1. 135# 6 + 8
    2. 9,5,5,3.4.4.2,3,3,3 pulls/ 30 dus

    ReplyDelete
  40. Open
    1) 9+2 @ 185# - used 175# last time and think I was close to the same score. This is the most power cleans I've done at this weight. I'm happy with today's WOD.
    2) no time

    ReplyDelete
  41. 1) 145 Across

    2) 9 Rounds 2 P. Cleans. Can't figure out where this relates to last time. I think it's about the same, I felt like shit today, so I'm pretty stoked with the score.

    3) 2x200, ran out of time for the third.

    4) Couldn't squeeze it in, I have to be a good husband today and couldn't do a double session.

    ReplyDelete
  42. Regionals - had baseball this morning and it was a doozy. Had to catch 4 bullpens. Legs=gone.
    1. Good Mornings- 135,155,165,185lbs.
    2. American Dream- 7+ 12 reps. This is a 7+12 rep PR! Haha was not able to do this previously. At that time my max clean was 210lbs and I could only manage 1 or 2 muscle ups per day.
    Might come back for row and ghd later. Depends on how I feel.

    ReplyDelete
  43. OPEN + 100 TTB for time:
    1) Metcon: 10 rounds + 5 power cleans. (2 reps less than last time)
    2) EMOM x 10: 18, 6, 4, 4, 4, 4, 5, 4, 5, 6. No misses on DUs.
    3) No GHD at work so did 100 TTB for time: 6:33.

    ReplyDelete
  44. Open
    1) 8 Rounds + 7 Rx - Last time I was only 7 rounds + 8 @ 185# thanks coach!!
    2) pull ups: 6/3/3/3/3/3/3/3/2/3

    ReplyDelete
  45. This comment has been removed by the author.

    ReplyDelete
  46. 1. 7rds +11 @ 103# Most mu I've done in one workout
    2. 6-3-2-2-2-2-2-2-2-2/ 30 DU. Shoulders were smoked

    ReplyDelete
  47. Open/Mastrrs 48

    1) 8 + 6 @ 185. After round 2 did c2b and ring dips for mu's due to right shoulder.

    2) 9-4-3-3-3-4-3-4-3-4 and 30 du's per minute.

    ReplyDelete
  48. "American Dream"
    Score - 9 Rounds + 7

    (First time doing this, very happy with this as my max clean is 265 and bodyweight is 170lb, hands ripped during 4th round and rings slipped and became uneven but mentally blocked it all out and kept going)

    2nd Session
    50 GHD Sit-Ups (2:08)
    2000 Meter Row (7:20)
    50 AB MAT Sit-ups (1:24)

    Time - 11:24
    (32 seconds of rest between transitions)
    (Scaled to 50 ab mat situps because I have not done many GHD this year and didn't want to ruin myself)

    Great day..... Recovering now to get prepped for tomorrow


    (

    ReplyDelete
  49. Open
    1) 9 rnds + 16 reps. 21 rep improvement from last time
    2) 10,5,4,4,4,4,4,4,4,4.

    ReplyDelete
  50. Evening Session

    1) 1:30/1:41/2:01 total time with rest 9:12

    2) 15:20 (the ghds were horrible, surprisingly I still kept a decent row pace, went 7:27)

    ReplyDelete
  51. Open
    1. "American Dream" 3 reps short of 9 rounds. 2 rep PR but last time I didn't have high rings so did band assisted ones. Great wod.

    2. OTM 10 max strict pull-ups and 30 DUs. 7,7,5,3,4,3,3,5,5.

    ReplyDelete
  52. Open 2014
    1. Metcon american dream : 10+ 6 power cleans ( just started my round of 10 power cleans last time
    I did it) pretty happy about my performance.

    2. Emom x 10 : 10-3-4-4-4-4-4-3-3-4
    dU's missed A couple of time but finished the 30 every minute

    ReplyDelete
  53. Masters; Open
    1. American Dream: 9 + 2 PC
    2. EMOM x 10 then 5 across

    ReplyDelete
  54. Open
    1. Got to 6 cleans and 2 MUs Rx
    2. 10,5,3,3,3,3,4,4,4,3

    ReplyDelete
  55. Masters 46
    (Focused on get my elbows thru quicker went lighter and did C2B instead of MU which I am working on)
    Metcon: (9+6 P/C)
    1.) 1,2,3,4,5,6,7,8.....
    Power Cleans #185 (51 reps)
    C2B ( strict) (45 reps)

    2.) EMOM 10
    3 HSPU ( 2 mats) (30 reps)
    30 DU's (300 reps)

    ReplyDelete
  56. American Dream

    9 rounds +2 PC (1 rd pr)

    BS 8x2 (From Yesterday)
    225/245/265/275/285/295/305/305

    ReplyDelete
  57. Open
    9+ 5 PC

    Then 5min rest for lack of time at work
    4/4/4/3/4/4/4/3/4/3
    Du's were about 15-20/ per set. Still a goat of mine

    ReplyDelete
  58. had to prep the box for our competition this weekend. only got the metcon in.

    american dream: 9 rounds+10 cleans. guess i just went too slow. wanted to do as many UB sets of muscle ups as i could. should have pushed the pace apparently.

    ReplyDelete
    Replies
    1. Thought the #antinija would wreck this workout. Shake it off man....I'm sure you will kill Barbell Hell

      Delete
  59. All in 1 session today

    1) 135/155/165/175
    2) 9 rounds + 10pc + 4 mus
    3) done with fat grips was awful
    4) done

    ReplyDelete
  60. 1. 135# good mornings across
    2. 9+6 (185#)
    3. 2:52, 2:12, 2:12 (70#)
    4. 13.32

    ReplyDelete
  61. 2014 Regional & Games:

    All 1 Session:

    1. 135# x 1, 95# x 3.

    2. 8 + 12 Rx. Goal was 10, couldn't find a MU rhythm.

    3. 1:50, 1:47, 1:26. 70# KBs.

    4. 11:07. No GHD, subbed ab mat situps. 7:26 2k.

    ReplyDelete
  62. Just met-con today 8+9 didn't push hard enough.

    ReplyDelete
  63. Open
    1. Metcon - 7 rounds + 13 reps at 165#. Last time was 6 + 2 with the same weight, so some progress here.
    2. strict pull-ups/DUs - 15,4,3,3,3,4,4,3,3,4. Had to go into minute 2 with DU, pull-ups took almost a minute.
    3. Smolov Jr. squats, HBBS, 8x4 at 190#. Week 2 day 3.

    ReplyDelete
  64. One session:
    1) GM - 155

    2) 9 cleans + 6 muscle ups

    3) GHD/Row - 13:13

    ReplyDelete
  65. Today, attended the Coaches Prep Course at my home-box Peak360, so training minimized. Must say though, very cool intimate invironment, and had the pleasure of working with some of the "top dawgs" in regards to coaching. Chuck Carswell, Austin Malleolo, and Rus Berger are all some great dudes! Looking forward to tomorrow.

    After some great small group instruction throughout the day, did a little partner WOD lead by Austin to end the day: 12min AMRAP, 30 Squat Snatches (95, 65), 30 T2B- Switch off every 5 reps. Spicy interval work. Think me and my partner hit 3+15.

    Took an hour or so rest afterwards, then hit the "American Dream" from Friday.

    Got 10 full rounds + 18 reps. PR (last time in September got 9+19). Felt great, but also ripped!

    Felt beat up as heck on Friday, with a nagging low-back soreness, so I took off. Gonna try and get Saturday's monstrosity, in tomorrow after Day 2 of the seminar!

    ReplyDelete
  66. Open

    1. "American Dream": 9 rounds + 1 PC @175# and C2B's. I'm actually pretty happy with this considering I just set my 1RM @205# last month. The extra day of rest definitely helped.

    2. 6/30, 3/30, 2/30, skip, 3/30, 2/30, 2/30, skip, 3/30, 2/30

    ReplyDelete
  67. Open

    1) American Dream - 8 rounds even (well, ok, about 2 seconds over time)

    Did some squatting - EMOM10 - 150kg x 1

    ReplyDelete
  68. American dream:
    10rounds + 9 power cleans

    ReplyDelete