Workout of the Day
FIRST SESSION
A.
Front Squat
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 95+%
Rest as needed between sets.
B.
Two sets of:
Row 300 Meters @ 98%
Rest 4-5 minutes
C.
“Randy”
For time:
75 Power Snatches (75/55)
Move the barbell 15 feet forward every 25 reps. Mark off a 42″ width on your bar with tape and keep your hands inside those marks to simulate the short barbells you will be using at Regionals.
D.
10 Minutes of Cool Down Pace on Assault Bike
SECOND SESSION – Preferably 2-3 hours after the first session
A.
“Tommy V”
For time:
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
Mark 9-feet on your rope and practice the fastest possible descent while still stopping completely and showing control on the rope until your hands are below that mark.
B.
10 minutes of Cool Down on Assault Bike
C – Optional
Five sets of:
Seated Strict Press with Dumbbells x 4-5 reps @ 2011
Rest as needed
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The Plan – For these two workouts, I believe everyone – regardless of your Regionals weekend – will benefit from tackling these right away. After the first go at them, we will break them down into their components for various training sessions. The goal for today is to take a run at them and see what you can learn from your first crack at it. Understanding how it feels the first time will help you better determine how to make up time when it matters.
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Team Athletes – If you’re participating in Regionals on a team, I would keep your intensity in check today. Your events haven’t been announced, but it’s likely at least some of them will be announced tomorrow. Don’t smash yourself so badly today that you won’t be able to go hard tomorrow if you have something similar thrown at you.
A. off 205# up to 185#
185# was easy but couldn’t hit 195# maybe a bit off on timing?
B. 1:07/1:05
Tommy V – done after 5 thrusters of the last set.. pacing wayyyyy too much on rope climbs fearing any possible failure.. forearms were okay (because I wasn’t fast enough, I guess) but my lats were about to explode. I think I can speed up next time.
A.165-200-235-270-285-300-320-325 lbs
B.59-59sec
C.4:10
“Tommy V”
-16:00
A. Up to 210 – PR! My goodness, its been feeling right these days.
B. Great warm up for the wod. :58-:57
C. Waited until in between classes and moved bar and added a little sprint to the end. 3:39 – 25, 15/10, 15/10
D. Coached for hours
A. 10:39 – may have paced the first round a little too much but was able to speed up all the way through the end.
B. Done
C. 35#’s
nice work today! i want to try that rep scheme on randy next time and hope to get a time closer to that! 🙂
Congrats on the PR Lauren! That’s awesome. Solid work on Tommy V as well!
Thanks coach! I admit I alllllllmost wrote after that PR sentence, “I would follow you into the depths of crossfit hell blindly with how much I truly believe in your programming.” But that would be weird no?! HA
HA! It would be very sweet…but yes, perhaps a bit awkward. 🙂 Looking forward to seeing you at Del Mar in a few weeks.
A. 185/225/260/295/315/335/350/375pr!
B. 50’s each
C. 4 min (did the run to and after) need to pace different
Tommy V = 12:25 bout a 7min pr, I can push a bit more. Excited for this
A) done off 260
B) :55.8/ :55.9 these hurt. Really bad.
C) 2:57. 15′ transition in between each set of 25, but not 30′ sprint to the finish.
Tommy V:
Quite after 5 rope climbs into the set of 9. Super frustrating. I’m not a good rope climber. And I don’t know why.
awesome randy time! you can learn to be more efficient – don’t be too frustrated about the climbs! it’s a lot about getting a nice straight arm anchor, reaching your feet high for a pinch, then just standing up and letting your legs to all the work! you’ll improve with a little research and practice don’t worry! 🙂
Thanks Shannon!! And rope climbs are such a goat for me! :/ I know I need to jump up to straight arms then bring the legs up, but I always tend to jump into a flexed position! So after 12 rope climbs, I’m sliding down with out even a chance to get my feet up! 🙁 I need to practice for sure. Thanks for the tips 🙂 you flew up that rope!
Hi Lindsay from NC – Got a second round invite and have been a day behind since I could only swim on Mondays since I started following the program three weeks ago. Loving the swim but happy to finally be on track w/ everyone! Session 1:A: Worked up to 235# B. Done C: 4:20 – 25UB (Muscle Snatch) – 10/8/7 Muscle Snatch/Power Snatch – 7/8/10 – Muscle Snatch. Lots to play with here with room to shave off time between sets/transitions. Grip held up better than I thought. Session 2: A: I’ve never done this many rope climbs in one… Read more »
welcome! glad to have you on here. congrats on making it to regionals!
Thanks! It’s my first Regionals experience this year! It’s been helpful and inspiring following your posts!
A.worked up to 335#
B. :49,:50
C. 3:37. Holy FOREARMS
D. Done
Session 2
Tommy V
12:40 think i paced to much. was testing grip strength.
A) hit up to 95% (235) Tried to PR at 250. Failed :/
B) done.
C) 4:06. Could rest a little less in the beginning. First 25 I did 15/10. Then all 5s, felt way better doing this.
Optional:
Didn’t finish. Very disappointed. Only got 1 RC in the last set. Forearms were on fire. Gotta work on efficiency.
I do have a pretty bad cold after my bachelorette weekend, so didn’t finish the rest of the optional. Need to get better asap!!
A. off of 405 (pr is 425 but not there currently)
stopped at 365 (90%), back is feeling ok today but I’m not ready to push the heaviest sets yet.
B. 53.7 (damper 8), rest 4m, 55.3 (damper 6)
C. 4:38 (~50ft run there and back, done about 5 min after the rows)
D. Done
Second session
A. 15:45 (wore a 10lb vest on all the thrusters and the 12 rope climbs, a little to make the rope harder but mostly to protect my collarbones)
A. 85kg, 100kg, 120kg, 135kg, 145kg, 155kg, 165kg, 172kg (f).
B. 51.6. Only rowed one 300m. My dinner came back up after the first one….
C. 4:07
Session 2 TommyV
11:01 can be faster, sharing a rope with partner but my RC were prioritized.
Seated press 45#
Session 1
A. 205-235-275-315-335-355-365-375 felt alright today but wasn’t gonna go above that
B. 49.9 and 50.2
C. 3:33…. 25, 17/8, 15/10 forearmsssss
D. done
Session 2
A. 3 x 125; 3 x 150; 2 x 175; 2 x 200; 1 x 213; 1 x 225; 1 x 238; 1 x 253#, PR! felt really easy, could probably have gone up more but didn’t wanna push it too much.
B. 1:05/1:04
C. 4:15. went 25/25/8-6-6-1-1-1-2 (womp womp)…grip died on the last set. pretty happy with this considering ive got a major head cold and cant breath much. know i can bring this time down a bit when im healthy!
D. no bike so walked around the gym a bit, rolled out quads, lats, and forearms.
Another scary similar session this morning haha! Hope you feel better soon though!
Thanks 🙂 nice work today!
Good job! My baby hands die so fast with anything grip related haha! The first half felt okay and then I burned out! Can’t wait for these rope climbs….
Im with ya! Anything grip just destroys me.
A- 205/245/325/375/395/415pr! Haven’t hit a PR on Front squat in months so feeling awesome about this
B- Randy-3:35 tried a few different techntechniques (muscle snatch, slight arm bend with hip, and no hip contact power snatch) no hip contact worked best. The arm bend fired up my forarms, and the muscle snatch burned up my shoulders.
Broke it up
25 muscle snatch/ 5 arm bend/10/10/ 12muscle/6/ 7 no hip contact power snatch (i say these wor ked the beat because it felt like my fist set of 25 did.
Doing a walk through Tommie v- competiting team
A. 185, 225, 255, 305, 315, 335, 350, 360
B. Done
C. 3:23 Went 25, 15/10, 13/6/6 Need to try to push through the last 12 unbroken.
D. Cool down done.
A. 185-220-255-295-310-335-350-370f
B. Skip
C. 3:48, I know I can go sub 3:30 and get a close time to 3. Also did this with the run to the bar and to the finish.
25
10/10/5
15/10
D. Done
Feeling sick so low on energy and motivation. I think I’m going to do a version of Tommy v in the afternoon. 9 sets: 5 thrusters 3 rope climbs, with rest between.
Careful not to burn out man! Rather take some rest and hit it when you have recharged, not to mention regained motivation! 🙂
Thanks brotha, I scaled it somewhat. Nice work on Randy!
Thanks brotha, I scaled it!
ugh i feel your pain! been goin on about a week now with a consistent head cold. makes these metcons tough. hope you feel better soon!
Thanks and hope you feel better soon as well!
Feel better soon bud!!
Thanks brotha!
Morning session:
Only Randy… Teachers schedule doesn’t work so well with these seperate sessions will finish up everything else after my track meet tonight.
Not much warm up time and jut still felt asleep went 4:01 and feel like I can do much better:)
so fast! and thats your time when you are still asleep? amazing.
But all I want is to be able to squat like you Laura!
Ha and all i want is to metcon like you! If only we could tag team these wods…
Morning session:
A) skipped- separate strength program
B) didn’t calculate pace but felt like 95% – I blame my rows on being 5ft but I know that’s no excuse!
1:09 and 1:09
C) 4:27 – I did the first set of 25 UB, then 10, 7, 5, 3 = 25, 5, 5, 5, 5, 5 — I died a little towards the end- baby hands, grip burn! But definitely feel like I can improve!
D) Completed an hour after – after I coached
A. 225,255,300,340,365,385,405f,405f * Need to drive elbows more in the bottom and stay tight.
B. 52.1,52.1 * rested 6 minutes between
C.
Morning Session A) Skipped – separate strength program B) Didn’t calculate pace, went by feel and probably was more around 90-95% pace: 1:05 & 1:04 C) 4:11 – I liked this better than expected. Moved the 15′ between sets, unbroken 25 and 25, then 10-5-5-5 plus a sprint of about 30′ to the finish line. Next time I think I can up my overall pace, transition faster, then really push further into the last set and try for 13-12. Not sure if my grip will allow a 3rd unbroken set but I can do bigger sets I think. Hoping to… Read more »
Way to go tonight!!!:-)
Thanks! It was a good evening! 🙂