Workout of the Day
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A.
Every minute, on the minute, for 6 minutes:
20 Double-Unders
B.
“Diane”
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For time:
Rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlift
Handstand Push-Ups
C.
For time:
Row 2000 Meters
40 Pistols (alternating)
20 Hang Cleans (225/135 lbs)
First of all, Cj rocks. For real. You are incredible for programming all of this everyday! I so appreciate it and respect you for sure. A-30,28,32,27,18!,25 B-19.35……never done Diane before yesterday. And before i started this programming I could hardly do 1 HSPU. Big accomplishment for me. Unbroken DL(155). C-15.30.? I think. Didnt fail any hang cleans(135), and again, have never tried them even close to that weight. Pistols felt surprisingly good, albeit a little slow. Paced the 2k. When i started crossfit in october, i never thought in a million years i would be doing this stuff. Huge shout… Read more »
A. Mostly 10s. Snagged in the first set and got 12s. Tried to go as fast as possible another set and snagged like crazy but still was 19s.
B. 7:28. Shoulders were feeling all the HSPU work yesterday. Need to get the kip down.
C. 16:09. 7:47 row, pistols unbroken and finished at 9:54. Did a quick clean to get one out of the way, then did one set of 2, then back to singles. Should be able to speed them up a bit. Only rested about 10 minutes between WODs.
A.14,12,12,12,14,12
B.6:01 little disappointed but hspu are my biggest goat so its to be expected.
C.I can clean 225 all day but hang clean guess not took me way longer than the 17 min cap we will get at regionals. This mentally destroyed me and I was embarrassed with my performance it was absolutely pathetic. probably missed about 6-8 reps.
A) 10,10,10,10,10,10
B) 4:59. Hspu caught me. Definitely need sub 4 by the next time!
C) 17:22. Paced the row more than necessary. Pistols non stop -slow and comfortable
Hpc 3-3-2-2-2-2-2-1-1-1-1. Can make up time here too.
A. 14-10-10-14-12-13 (Tried to push it on these which caused a few misses. Just need to settle into my typical pace) B. “Diane”- 3:01 This is the best Diane has felt to me. I think over the next few weeks I should be able to overcome the need to break up some of the HSPU’s. I would LOVE a 2:45 or lower come May 25th! C. 13:22 Row: 7:34 (paced to conserve energy) Pistols: 15/15/10 (These felt way better than they ever have! I think I may be able to go unbroken by Regionals) Hang Cleans: Singles, No misses. (Could… Read more »
A. 12,12,12,14,12,14 the 14s are the two rounds that Iissed a rep. B. 5:24. This was a 4.5 min PR for me. My DL were unbroken. HSPU were much better than they have ever been. HSPU 21,6-4-3-2,3-2-1-1-1-1. I’ve never done 21 unbroken before so thanks CJ the great programming and hard work are paying off. 10 min. Rest/ hang clean warm up… C. 14:16. My 2k row was 7:10, pistols felt great, all of my hang cleans were done as singles. I was worried about missing reps so I paced the cleans. There is a lot of room for improvement… Read more »
A. :10, :10, :12, :10, :9, :12
B. 2:36
C. 13:34.
CJ you are the MAN!!!!
A.) 11 for all sets. Worked on consistency and breathing.
B.). Huge p.r. Today!!!!! 3:35!!!! 2 minutes faster than my best! Games standard on both movements.
C.) 15:15
Row 6:55. Pistols @9:30. hang cleans we’re slow due to sore right hand. Kinda messed it up doing 275 power clean a week or so ago. So I took em slow. But pistols felt great. Keep em coming!!
B. 4:19, not a PR (3:40). My Reebok OLY shoes hit snagged my wall twice and forced me off during my set of 15. Different shoes would have shaved some time off, not much though.
C. Did the full workout. Hit 21 cleans when the time capped. Need to get stronger on this part, would have liked to finish the 30 before the cap.
A.
10-10-10-10-10-10s Smooth sailing.
B.
4:35
Fucking Diane! We have a love hate thing. HSPUs were 18-3/5-5-3-1-1/4-3-1-1 (gross) Deads were fast and unbroken.
C.
14:08
Well that sure was FUN!
Row was 7:22. Pistols were 10-10-10-10. Hang cleans were 3-3-3-3-3-4-1. Def will be able to do 4 next time. I didn’t want to fail any reps.
This was awesome!
Just want to take a second to thank you CJ – really appreciate your hard work
Also want to thank all of the other athletes posting regularly. I qualified, but hardly compare with the top guys, so it is nice to have folks to look up to who are active in the community.
Thanks all.
A. Done
B. 6:30
C. 25:20 – finished row + squats sub 10:00. What do I do about the hang cleans (close to max)
Good job Kirk. Qualifying this year is a huge accomplishment, so be proud of that.
Nothing to do but chip away on those cleans. You’ll get lots of touches on them between now and May 25.
How many failed reps did you have today? If the answer is “none,” then we should feel pretty confident that you can go faster. If you were failing reps, we can probably pick up time by creating a more structured pace . . . resting a set amount of time between each, and diligently sticking to it.
I went EMOM for the first 10 or so, and missed 3. I picked up the pace towards the end, hitting 1 about every 30sec – missed 1 of these.
Thanks again CJ
A 10,10,10,10,9,9 sec Did this one in Oly shoes. Focues on UB first 4 sets and the speed on the last 2, all was unbroken. B 3:05 UB with kipping HSPU, but restet on my head a few times. Used the new regionals standard (on a flat mat, within 36″). Not happy. Old PR is 3:01 with strict HSPUs. Today has been a long day and I (hopefully) feel the S2OH from yesterday. Want to get 2:50.. C Decided to skip the rower as the energy was low, and rather do it as a skill wod instead of “for time”.… Read more »
Chris, I actually just filmed a video last night discussing the best way to lower the weight back into the hang position. I had Cody Burgener review it. I need to review and edit the video. Expect to see it next week.
Perfect! Looking forward to it 🙂
Thank you so much for making a specific program for each region!! As everyone else I’m looking forward to follow it! Today I only had enough time to complete A) and B). But maybe I can do the C)-part tomorrow as well. We don’t have a rowing-machine in our box so I’ll have to go somewhere else to do that… My results for today: A). 12s, 13s, 13s, 12s, 12s, 15s. All double unders unbroken except for the last round where I missed one time. B). 3.18, new PR! Deadlifts: 72,5 kg. Just managed to do them all unbroken every… Read more »
Great job Caroline!
My pleasure guys. Keep busting your ass in the gym and I will do the same to help you prepare.
Looking forward to seeing your results over the next few weeks. Just so you know, this first week you’ll test run some of the Regionals workouts – or components of them. Then we’ll do a bunch of skill development and you’ll re-test a week before Regionals. By the time May 25 rolls around, you’ll be feeling extremely confident with every event.
Thanks for all your hard work CJ! Haven’t been following for long now, but can already tell how effective your program is! Can’t wait to see where I am come next year!
This is awesome! CJ you’re a stud. Thank you. Looking fwd to this!
I’m a bit out of sync with the restdays, so today is my 3rd day on, but I’ll give it a try 🙂
CJ: Thanks a lot for making these regional specific programs! Looking forward to following it!
This is going to destroy me. Thanks CJ!
C.J. I can’t thank you enough! It’s absolutely incredible what you have done here! I can’t wait to put this into action and start training even harder! Thank you again!!
CJ this is huge, thanks a ton! Im so nervous but excited as hell to get to compete against everybody I have looked up to for the last year in May. thanks again!