February 20, 2015 – Masters Program

Workout of the Day
Mobility and Activation

Three sets of:
Sotts Press x 3-5 reps
Rack-Assisted Pec Stretch x 30 seconds
Upper Trap Self-Myofascial Release with Lacrosse Ball x 8 arm passes

A.
MEN & WOMEN ALL AGE DIVISIONS
Complete as many reps as possible in 3 minutes:
15′ Rope Climb

B.
Every minute, on the minute, for as long as possible:
Push Press + Jerk
*Minute 1 – 155/105 lbs
*Minute 2 – 165/110 lbs
*Minute 3 – 175/115 lbs
*Minute 4 – 185/120 lbs
*Minute 5 – 195/125 lbs
…and so on until you fail an attempt.

No second chances, you must stick the first attempt or you terminate the set and you’re done. Use the loading above as an example only. Choose a starting load that will allow you to achieve at least five successful lifts as you build.

C.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2 minutes between sets.

D.
CrossFit Games Open Event 11.3
40-54
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165 lbs/110 lbs)
Jerk (165 lbs/110 lbs)

55+

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Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (135 lbs/75 lbs)
Jerk (135 lbs/75 lbs)

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Dan
Dan
February 27, 2015 2:36 pm

B. started at 135 , increased by 10lbs til i reached 225 , was fried coudl have continued but decided to stop
C.worked up to 345 30£ PR
D. 35 reps of power clean and jerk in 5 min at 155lbs

Beau Arnold-M/45/SW
Beau Arnold-M/45/SW
February 21, 2015 6:49 pm

B: got to 255#
C: worked up to 385… 10 # PR
D: 23 reps..RX

Sasha Novak
Sasha Novak
February 21, 2015 2:42 pm

Hello people, didn’t post in last couple of days because I was working and lack of sleep (cca 3hrs a day), long runs and swim in a very cold water didn’t really helped me following the program.
Finally make it to the gym on Friday night.
A. no rope so 7 min burpees at easy pace for warm up
B. 70-75-80-85-90-95-100-105, 110 fail
C. Up to 210kg, 10kg PR
D. 20 reps @80kg

Sandy Hill (W's 60+)
Sandy Hill (W's 60+)
February 21, 2015 1:24 am

A. I did pull-up practice today and I kipped 40 in sets of five. Breakthrough.
B. 65/70/75/80/85/90/95/100f
C. Off 200. Failed rounds 6-7-8
D. 15 reps

Al
Al
February 20, 2015 11:03 pm

A. 8
B. 205
C. 325 (5lb. Pr)
D. 19 rounds

Aimee Sargent
Aimee Sargent
February 20, 2015 9:26 pm

Mobility and activation completed
A. No rope at home.
B. 75/85/95/105/115(f), failed on the jerk at 115lbs.
C. Failed at 185 lbs on set 7 (1RM is 180)
D. 20 reps (40-54)

Litsa Olsson
Litsa Olsson
February 20, 2015 9:16 pm

Mob Done
A. 6
B. 105/110/115/120/125/130/135/140/145FPP
C. 220/250/265/275/295/313PR/315PR
D 24
Have been super sick this week almost back to normal. Felt good to complete a whole work out!

Elissa
Elissa
February 21, 2015 2:57 am
Reply to  Litsa Olsson

Yay!! 🙂

Pat (44) (6'0 - 195)
Pat (44) (6'0 - 195)
February 20, 2015 9:14 pm

A. No rope
B. 135-155-175-185-195-205-215-225-235-245(f)
C. Off of 385…failed at 365
D. DNA

Leya Moore
Leya Moore
February 20, 2015 8:58 pm

A. Didn’t do. No ropes set up in the new gym yet. Coming!
B. 85-120lbs, F on 125lbs
C. 185, 220, 235, 245, 255, 265, 270lbs (F) – no PR but pleased with this
D. 19 rounds using a pclean/thruster combo – Did the 30 squat clean and jerk from the 2009 games a few months ago in sub 5 mins using the same strategy so this gave me a sad fo sho. Being sick for all of Feb has slowed me down with the explosive hip flexion.

Karen Boerman
Karen Boerman
February 20, 2015 8:55 pm

b. up to 150…failed 155
c. 155, 185, 195, 205, 215, 230 (f)
d. 21 (42 reps) + 4 from previous
*100% barbell today #love
**L2 tomorrow #superexcited

Elissa
Elissa
February 21, 2015 2:57 am
Reply to  Karen Boerman

Have fun!!

Hoke
Hoke
February 20, 2015 8:10 pm

Mobility done.
A. 8 Using too much arms, need to work the feet better.
B. 135 to 185, 195F on the Jerk
C. 101%F, no PR today.
D. (40-54) 8rounds+1clean

rlf (45-5'6"-80kg)
rlf (45-5'6"-80kg)
February 20, 2015 6:36 pm

A. No rope climbs biceps get very inflamed
B. 215#
C. 315#
D. 15
Something I should of been STRONG at completely fell on my face. Lol maybe next week .
Have a great weekend and be safe.

Michael Paulus (42/5'9"/178/CE
Michael Paulus (42/5'9"/178/CE
February 20, 2015 6:28 pm

A. No rope did 3 x 10 neutral grip strict pull-ups
B. 135,155,165,175,185,195, 205 fail
C. 205,235,245,260,275,290, 300 fail damnit!!!
D. 26 rounds – paced way to much in the first 2 min.

Congrats on the book! Looking forward to reading it.

Jennifer johnson
Jennifer johnson
February 20, 2015 6:05 pm

Mobility done.
A.6 rope climbs
B.rough lifting day, not sleeping well! Got through 110
C.110/120/125/130/135/140/failed 145
D.16 at 95lb

Jim R. 51 6'2" 210
Jim R. 51 6'2" 210
February 20, 2015 5:43 pm

Mobility complete
A. 8 ascents
B 145,155,165,175,185,190 15 lb pr on push press
C. 205.235,245,260,375,290,300,305. Finally broke 300. 15lb pr
D. 20 rds in 2011 I was about 5 months into crossfit and I was able to struggle through 5 rds.

Great day for me. Still have a ton of work to catch up to you studs but loving the gains and my body is remaining healthy. Thanks for the awesome programming CJ and Nichole

Al
Al
February 20, 2015 11:04 pm

Nice work Jim

karen wilson 47north central
karen wilson 47north central
February 20, 2015 5:36 pm

Did a clean and jerk program with coach

B. 130, failed 135
C. Up to 255, 90%, haven’t hit these % in a bit due to lower back, so felt good but didn’t want to push it
D. 33 rounds (66 reps)……felt great til I realized I power cleaned them all…ugh!!!
All push jerk

Dawn (49 F NW)
Dawn (49 F NW)
February 20, 2015 5:06 pm

A. 7
B. only up to 125#, the push press was hard today!
C. 225#
D. 19 rounds (38 reps) 40-54
So after recovering from my daughters wedding on Saturday I got robbed Monday morning after I opened the gym! My purse, wallet, keys….all my make-up and my cute little Betsey Johnson purse! I have actually done most of this weeks work except Monday’s conditioning, I just haven’t managed to get it logged.

Joe M47
Joe M47
February 20, 2015 5:05 pm

A-No rope today so 3 min PU 65
B-215, 225 failed
C-365 New PR #15
D-25 rounds. No CF 2011, I pretty much did squat clean thruster/jerks each rep. Was this legal or were you supposed to stand up after squat clean stop than do jerk? Either way, felt pretty good today but very nervous about knees!

Greg Major (57/5'7"/192)
Greg Major (57/5'7"/192)
February 20, 2015 5:09 pm
Reply to  Joe M47

In 2011 the thruster jerk was allowed.

Joe M47
Joe M47
February 20, 2015 5:22 pm

Thanks Greg. By the way great job on D.

Al
Al
February 20, 2015 11:04 pm
Reply to  Joe M47

Impressive workout Joe.

Elissa
Elissa
February 20, 2015 5:04 pm

A. rope not available, will do tomorrow
B. 95/100/105/110/115/120/125/130
C. 200 10# off pr – was alone so stopped there
D. 20.5 (41 reps)

Karen Boerman
Karen Boerman
February 20, 2015 8:56 pm
Reply to  Elissa

#loveyourface Shouldn’t have made that last ponytail adjustment…lol

Loretta Scott (45-49 So Cal)
Loretta Scott (45-49 So Cal)
February 20, 2015 4:40 pm

Mobility done
A. skipped due to time
B. 75/80/85/90/95/100/105/110 failed PP
C. 160/180/195/205/220/230/235 PR!! Tried 240 but failed
D. Did the class WOD instead: 2 RFT of 50 DU and 10 OHS (95#). 8:23. DU are really off right now and I’m frustrated! 🙁

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