January 6, 2018 – Masters Open Prep Program

A.
Open Workout 15.1
35-54:
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-To-Bars
10 Deadlifts (115/75 lbs.)
5 Snatches (115/75 lbs.)

Straight into …

1 Rep Max Clean and Jerk
6 Minute time cap

55+:

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Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-To-Bars
10 Deadlifts (85/55 lbs.)
5 Snatches (85/55 lbs.)

Straight into …

1 Rep Max Clean and Jerk
6 Minute time cap

Note:

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Please look back at your 15.1 score so you know what to shot for today. If your body is not feeling very recovered then omit the 1-rep max clean and jerk.

B.
Two sets of:
Weighted Prone Plank Hold x 60 seconds
Rest 60 seconds
Russian Twists x Max Reps in 60 seconds
Rest 60 seconds

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Fredrik Ståhle (55-59)
Fredrik Ståhle (55-59)
January 7, 2018 10:46 pm

A1: in 2015 99reps today 140reps due to improved t2b technic
A2: in 2015 192# today 185# didn’t want to challange my left shoulder

B: done

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 8, 2018 7:39 am

Great work Fredrik!

Brian Fogarty
Brian Fogarty
January 7, 2018 8:29 am

A1. 156 reps (5 rounds + 6 T2B)
A2. 247# (227#, 237#, 247# — stopped with 3:47 left on clock–just didn’t feel good with heavy weights today)

B. Done.

In 2015, 15.1 was 155 reps and 247#.

Scott 38/5'8/145
Scott 38/5'8/145
January 6, 2018 8:26 pm

Did the Invictus Endurance workout and performed 2 mile time trial at 15:17. Benchmark from last cycle was 15:45.

Goal is to cut it to 15:00 by this cycle ends.

We are playing for an Invictus shirt for most improved. Wish me luck!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 8, 2018 7:39 am

Yay Scott – great work on your 2 mile time trial!

Debbie Downing
Debbie Downing
January 6, 2018 8:13 pm

180 reps (improvement of 31 reps but lighter weight this time as I’m in new age group. Still happy with that)
138lb C & J (improvement by 6lb and could have gone heavier but ran out of time)

Matthew Becker
Matthew Becker
January 6, 2018 6:40 pm

M57 165#
115 reps 165 power C&J
T2B endurance was not good

jean thorson/ 40-44 F West
jean thorson/ 40-44 F West
January 6, 2018 3:12 pm

2015: 170 Reps 172# CNJ
Today: 162 Reps 175# CNJ

Amber Nollen (39)
Amber Nollen (39)
January 6, 2018 1:57 pm

2015: 87 reps and 115#
Today: 145 and 125# ( i was being way strict with my clean and jerk today because of my calf…so this number would have been far higher if “healthy”) But 87 to 145!!!!!

Did the barbell cycling from yesterday with 95#. Just 5 ea min. I got sloppy if any faster.

Wtd Planks with a 15# plate. (Did some planking with class yesterday and was fatigued!)
Russian twists with the 15# got 66 each minute.

Also did
1 min Lsit with 15# dbs
:30 rest
1 min db rows
:30 rest
X3

Edward J. Rapoza (55 to 59)
Edward J. Rapoza (55 to 59)
January 6, 2018 1:53 pm

118 Reps
175 C&J

Jayme_Cloet
Jayme_Cloet
January 6, 2018 12:08 pm

2015: 116 reps//135#
2018: 123 reps//140#
Did not have much spice in me today 🙂
B: Had to coach the Saturday morning class. Will do tomorrow 🙂

Theresa Claire
Theresa Claire
January 6, 2018 11:39 am

139 Reps (5+4)
115#. Has 120 loaded on bar and outta time. Took too long getting started on attempts
Really happy with being able to stick to my toes to bar. Just need to work in stringing together more efficiently. Sets of 6

No score to compare to. I was pregnant in 2015. Didn’t do the open (yes, I know I still could have! Lol)

Silke Spang (F50-54)
Silke Spang (F50-54)
January 6, 2018 12:35 pm
Reply to  Theresa Claire

Not sure about T2B while pregnant…lol

Theresa Claire
Theresa Claire
January 6, 2018 12:36 pm

Lol exactly. There’s ladies though that never miss a beat!

Beth Bennett
Beth Bennett
January 6, 2018 10:32 am

2015: 121 reps and 145#
Today: 160 reps and 165#

Silke Spang (F50-54)
Silke Spang (F50-54)
January 6, 2018 10:50 am
Reply to  Beth Bennett

Huge improvement! Well done!

Beth Bennett
Beth Bennett
January 6, 2018 11:02 am

Thank you, Silke! Congratulations on your improvements, too.

Silke Spang (F50-54)
Silke Spang (F50-54)
January 6, 2018 11:13 am
Reply to  Beth Bennett

Thank you! 🙂

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 8, 2018 7:41 am
Reply to  Beth Bennett

Wow, huge improvement!

Stephanie Nickitas
Stephanie Nickitas
January 6, 2018 10:24 am

187 reps and 160lb (squat clean and jerk)
In 2015, 190 and 170 (power clean and jerk)
Worse on both but woke up to red/27% recovery on Whoop and felt that way in the workout.
All good. I feel like I can get more than 190 reps if I’m better prepared.
Have a great weekend everyone. Stay warm!

D J
D J
January 6, 2018 9:29 am

A: 146reps/185# first time for this one
B: did prone plank shoulder taps for min
Weighted Russian twist with 30# wall ball 50&48

Charles Choi
Charles Choi
January 6, 2018 8:43 am

M49 165#
Started crossfit 4 years ago so 15.1 was the very first open wod.
2015: 119reps 205#
2018: 148reps 235#

Dean Plummer (48/5'8"/162)
Dean Plummer (48/5'8"/162)
January 6, 2018 8:32 am

A)5+2 185# In 2015 I got 4+26 165#. +6 reps and +20#. My T2B are not where they need to be at this point or they were affected from yesterday.
B)Skipped. Had to coach the Saturday morning class.

Silke Spang (F50-54)
Silke Spang (F50-54)
January 6, 2018 8:22 am

2015: 125 / 118#
Today: 142 / 120#
Off for hockey games with my daughter. Will do B at hotel gym this afternoon.

Doug Wohlstein
Doug Wohlstein
January 6, 2018 7:04 am

Never did this one before
4+ 11 not happy but is what it is.
C&j did 175 could of done more but ran out of time. Actually was a PR for me though

Doug Wohlstein
Doug Wohlstein
January 6, 2018 7:48 am
Reply to  Doug Wohlstein

What I am most happy with is this is the 1st full week of invictus training since surgery in June and since my wife and I have lived in different cities and I was traveling 6 hours every friday and Monday

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 6, 2018 8:15 am
Reply to  Doug Wohlstein

That is AWESOME!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 6, 2018 8:15 am
Reply to  Doug Wohlstein

Congrats on the PR!!!

Tom Ring (50-54)
Tom Ring (50-54)
January 6, 2018 6:19 am

Well, well, well….. Victory will be taken any way we can…
A. 134 15.1 130
225 power clean and jerk. Most I have done since shoulder surgery last year. I matched from 2015
B. 35# weighted and 70/82 for twists.

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
January 6, 2018 6:34 am

Great stuff Tom!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 6, 2018 8:15 am

Awesome job Tom!!

Galdric Baisset M 36 1,76 96kg
Galdric Baisset M 36 1,76 96kg
January 6, 2018 3:57 am

First week after christmas break, sleeping is not very good, still manage to do 5 rounds for 150 reps. 15.1 was my first ever WOD in 2015, at that time I managed to do 2 rounds hahaha! Not gonna do the C&J part shoulder is a bit tight… For all you lovers around the glode in Quebec we got last night around -48 celsius….

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 6, 2018 8:16 am

-48 celsius?! YIKES!!!!!!!! Stay inside lol!

Good stuff today!

Galdric Baisset M 36 1,76 96kg
Galdric Baisset M 36 1,76 96kg
January 6, 2018 4:47 pm

It is -22 or so but the real feel went down to -48… still spent 2×2 hours playing ice hockey outside, with the posterior chain work of this week my glutes are killing me!

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 8, 2018 7:38 am

Wow – I will never complain about our 35 degree F weather!

Rob Walker M40-44 174cm 86kg
Rob Walker M40-44 174cm 86kg
January 6, 2018 2:06 am

poor nights sleep and zero warm-up. No time today. The bar was so cold, couldn’t feel fingers are 2 rounds.

Good news is that I beat my previous score… by 1 rep. 180 reps – 6 rounds. Hate my forearms right now….

Nichole Kribs-DeHart
Nichole Kribs-DeHart
January 6, 2018 8:16 am

Good work Rob!!

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