Photo by Preston Smith PhotographyStacie Tovar and Elizabeth Akinwale at the ECC

2015 REGIONALS ATHLETES
1. Squat
1RM Back Squat

2. For time
5 Clean and Jerks, 205/145
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
2,000m Row
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 205/145

 

2015 OPEN ATHLETES
1. Squat
1RM Back Squat

2. Row
500m easy
500m hard
500m easy
500m hard
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

111 thoughts on “Monday 8.25.14

  • August 22, 2014 at 2:17 pm
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    Nothing to do with the wod, just a general question. I love this programming . I have become the strongest I have ever been. Everything about this make sense, just one thing. My endurance is horrible! So I guess my question would be…. How do I fix it without getting away from this programming that I love? I’ve been doing crossfit for close to 2 years, this programming only for about 4 months. And noticeably stronger. Do I just stick with it and endurance will get better? Or Am I getting ahead of myself? Or it doesn’t matter cause I’m training for life and not the games.

    Reply
    • August 22, 2014 at 3:47 pm
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      Stick with the program. Your conditioning will get better, believe me.

      Reply
  • August 22, 2014 at 2:36 pm
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    Hey guys and girls,

    Is the 1RM squat just back or/and front?

    Reply
    • August 22, 2014 at 3:39 pm
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      Cool it’s been changed, thanks a lot

      Reply
    • August 22, 2014 at 3:47 pm
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      As stated, it is a 1RM back squat.

      Reply
  • August 23, 2014 at 12:47 am
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    That moment we’re all waiting for… :D

    Reply
  • August 24, 2014 at 6:02 pm
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    I do not have a rower, can I do running instead?

    Reply
  • August 24, 2014 at 7:21 pm
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    1- did superman squats on to a 12″bench
    375lbs

    2. 19:04 rxd
    Tougher then it sounded

    Reply
    • August 24, 2014 at 9:02 pm
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      1- back squat 155 for a solid single
      2- 18:26min- clean and Jerks were tough

      Reply
  • August 24, 2014 at 11:03 pm
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    I just competed at crush games this weekend, so probably not going to do the 1rm bs. For the row though, theres only a 6 sec diff between my 2k pace (1:45) and 5k pace (1:51), should i still go off those numbers?

    Reply
  • August 25, 2014 at 4:20 am
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    Masters 47/Regionals

    1. 180kg
    2. 18:10 ( scale to 85kg)

    Reply
  • August 25, 2014 at 4:22 am
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    1. 160kg with helping
    2. R’xd 20:41

    Reply
  • August 25, 2014 at 4:25 am
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    Regionals
    1. 165kg
    2. 17.47

    Reply
  • August 25, 2014 at 6:58 am
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    Open.

    1. 385#. Thats a 20# pr! Failed at my 390# attempt.
    2. 7:44.4. Also a pr by 4.9 sec.

    Reply
  • August 25, 2014 at 7:24 am
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    Regionals:
    1. Squat: 200k (most I’ve done in 15 years)
    2. Metcon: 15:37

    Reply
  • August 25, 2014 at 7:58 am
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    Regionals master 44
    1. Hit 385 not PR but happy since I went though most of the strength cycle with an injury.
    2. 24:45 Rx. The 205 was heavy so had to pace the rest to get through this one. Happy with an Rx on it.

    First wod off of vacation. Good to be back at it.

    Reply
  • August 25, 2014 at 8:23 am
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    1. 385# missed 400# but still happy with 2 & 1/3× bodyweight
    2. 17:00 row 8 mins

    Reply
  • August 25, 2014 at 9:22 am
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    Back from a hiatus in posting…vacation, then just laziness

    Regionals:
    1. 1RM back squat – SUPER bummed that I could not do this. IT band is still a problem when I put heavy weight on it. Seeing a PT now though and it’s getting better slowly. Worked on light OHS and snatch balance

    2. 16:58Rx. I think someone added 50 pounds to my bar while I was rowing.

    Reply
  • August 25, 2014 at 9:41 am
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    OPEN
    1. 1RM Backsquat – 335-345-355-365(f)
    2. 2k Row – 7:30 Rx (2:00/1:45)

    Reply
  • August 25, 2014 at 9:46 am
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    Still new to this game…I’d appreciate some advice on how you work up to a 1RM? Also, when Ben programs 5RM, how do you work up to that as well?

    Reply
  • August 25, 2014 at 9:51 am
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    Open
    1. 385# PR
    2. Done

    Reply
  • August 25, 2014 at 10:12 am
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    Regionals

    1.) Back Squat 1RM – 315#, 335#, 355# (f 2 times) — 345# is my old PR. I was probably resting about 2min between sets because I was rushed before the class WOD. I’m going back tonight to redo this

    1.5.) Box WOD: 21-15-9 of Front Squats @ 135# & Ab Rollouts + 400m after each round – 12:02

    2.) Metcon – 19:01 — scaled to 185# to work on moving faster

    Reply
  • August 25, 2014 at 10:27 am
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    1 rm back squat 200 kg 15 kg pb very happy good combination of programming and mobility work

    Metcon 17:13 rx slowest 2k row ever!

    Reply
  • August 25, 2014 at 10:29 am
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    Full Squat Cleans or Power?

    Reply
  • August 25, 2014 at 11:18 am
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    Open

    Backsquat – 325# (+10 PR) – didn’t go to failure though
    Metcon – 7.41.8 (2:00/1:48 pace)

    Reply
  • August 25, 2014 at 11:41 am
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    Open
    Didn’t feel like I had the pop in my legs like last week. Had two poor nights of sleep <6 hours each.
    1. 415
    2. No rower, but my rower shipped today. Psyched about that. Ran 500m splits instead.

    Reply
  • August 25, 2014 at 11:53 am
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    Open/masters/F
    BS 1RM 225, 10#PR
    Row: slow 500 @ 2:25 pace, fast 500 @ 2:05 pace

    Reply
  • August 25, 2014 at 12:08 pm
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    Back Squat: 390# – PR
    – I have not had more than 350 on my back since ’05 when I was squatting 450 so happy with this.

    Metcon: 17:32
    First set of Cleans: 1:00
    Cindy: 3:00
    Row: 7:55
    Cindy: 3:30
    Cleans: ~2:05

    I was pretty gassed at the end – Power cleaned it up no problem, but still working on my jerk which is a goat.

    Reply
  • August 25, 2014 at 12:19 pm
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    Regionals/Masters
    1. BS 345, failed 365, no PR’s
    2. 19:54

    Next time!

    Reply
  • August 25, 2014 at 12:35 pm
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    1) 325# back squat
    2) 8:26 (2:07ish/1:52ish)

    Reply
  • August 25, 2014 at 12:43 pm
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    Regionals:

    1) 455 – went for 500 and missed. so close yet so far….
    2) 17:02

    Reply
  • August 25, 2014 at 12:45 pm
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    OPEN

    1 415#. 425# with a spot! Last PR was 385#

    2) 7:20.6. PR is 7:07.

    Reply
    • August 25, 2014 at 1:40 pm
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      Nice work Greg! #hobbitscanlift

      Reply
  • August 25, 2014 at 12:47 pm
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    Open Athlete
    1. 315 PR by 10lbs!!
    – happy to finally get this. Feel like my squats strength moves very slowly but I still could put on 20lbs every year
    2. 8:22
    -my biceps got very tight halfway through this making it almost impossible
    3. Did some core work

    Reply
  • August 25, 2014 at 12:49 pm
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    Regionals
    1RM BS. 390

    Metcon RX 19:03

    Reply
  • August 25, 2014 at 12:55 pm
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    reg
    1. 255 (20lb PR). Thank you, Ben for this programming. 3 days of squatting for a few months was well worth it!
    2. 23:18 rx…my row was terrible and the 2nd set of C&Js felt super heavy

    Reply
  • August 25, 2014 at 1:35 pm
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    Regionals

    1. 210kg
    2. 19:42, went easy on it. Body was alittle sensitive from saturdays session. Also did fran on saturday and got a 19sec pr @2min18sec

    Reply
  • August 25, 2014 at 2:41 pm
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    2015 REGIONALS ATHLETES
    1. Squat
    1RM Back Squat @ 385# 20 # PR

    2. For time: 20:32 rx

    Reply
  • August 25, 2014 at 3:51 pm
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    1. 350 back squat (25lb off best)
    Just the day, hit 340×5 last week.
    It’s all good.

    2. 17:46 regional WOD

    Reply
  • August 25, 2014 at 3:52 pm
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    Regional
    1) 1RM back squat 330#
    2) metcon 18:57 rx

    Reply
  • August 25, 2014 at 3:59 pm
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    43/masters

    Regionals-
    1. Failed 365 twice. This is a bummer. My old PR was 415 last January after doing the smolov routine. Unfortunately the smolov hurt my knees and I took a break from squatting heavy until I started following this program about 1 month ago. I had nothing in the tank today. Feeling very weak. I’m going to eat more food and take a nap. Tomorrow is another day.
    2. 20:12-RX

    Reply
  • August 25, 2014 at 4:35 pm
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    Open:
    355 – 40 lb. PR!! Wooohooo!!
    Row – kept 1:58-2:00 pace on easy mode
    – kept 1:44 – 1:53 pace on hard mode

    Reply
  • August 25, 2014 at 4:36 pm
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    Regional:

    1. Back squat 1RM 355lbs – 70lb pr from 8 or so months ago

    2. 21:49

    Reply
  • August 25, 2014 at 4:44 pm
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    1. 345# (10# PR)
    2. 19:45 (Regional WOD)

    Reply
  • August 25, 2014 at 4:46 pm
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    Regionals:

    1). 470 (20# pr) super pumped
    2). 17:28 @Rx

    Reply
  • August 25, 2014 at 4:54 pm
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    Open
    1. 1RM Back Squat: 235# (10#PR) I really wanted 245# and should have had it, but just couldn’t break the plane. Next time.
    2. 2000m Row (Easy/Hard) Complete. Intervals should have been separated more. Amazing how the “easy” rounds felt SO smooth, while the “hard” rounds felt so inefficient (at a price of only 7-8 seconds). Weird.
    Splits: 2:00/1:52/2:01/1:54

    First post in a while due to vacation. Good to be back.

    Reply
  • August 25, 2014 at 5:02 pm
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    1)push jerk 5×5 102 kg
    2)regionals 16:17

    Reply
  • August 25, 2014 at 5:02 pm
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    365#squat

    25:34 rxed stared down at cnj at end for alil while lol. Good work out

    Reply
  • August 25, 2014 at 5:03 pm
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    Regionals

    1. Back Squat 255#- not a personal best but very happy with this. Have had knee joint pain issues in the past and finally I am on the healthy side again!
    2. I wod between classes that I coach on Mondays and don’t always have enough time to get everything in. Today I cut the row short to 1000m but did everything else as written. Time: 17:43
    I have a great training partner that I’m very thankful for. Thank you JBerger 43/Masters for showing up always and being a champion!

    Reply
  • August 25, 2014 at 5:06 pm
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    Been following CompTrain but havent been posting. Finished first day of sophomore college classes today!

    1RM back squat
    375
    20lb PR

    Rowing
    1:52
    1:41
    1:56
    1:42
    TOTAL: 7:12 with 1:48 total 500m split

    Reply
  • August 25, 2014 at 5:16 pm
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    Open
    BS 340# PR not to failure
    Row 7:47 2:05/1:50

    Reply
  • August 25, 2014 at 5:23 pm
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    1. #365, #40 PR!!!
    2. 7:22… 1:45/ 1:55

    Reply
  • August 25, 2014 at 5:37 pm
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    Open

    1) 425 – 55# PR since we started the squat cycle!
    2) 7:26.6 – 1:52-1:45-1:57-1:52

    Been following since April with a hand full of people out here in San Diego. Can’t tell you how happy we are with the results! Everybody has been PR’ing like crazy! Thanks for the programming!

    Reply
    • August 25, 2014 at 5:38 pm
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      Correction – 50# PR

      Reply
  • August 25, 2014 at 5:47 pm
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    1. 440#
    Ok with this considering I’m sore as he’ll from a team comp Saturday. We won.
    2. 16:52 with a nice little flat back fall off the rig after the 2k row. My ass bone will hurt tomorrow. 7:35 2k. 5 tng clean an jerks to start. Double and singles to finish.

    Reply
  • August 25, 2014 at 5:59 pm
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    Regional:
    1. 355, 10lb pr. Happy.
    2. 19:16 Rx.

    Reply
  • August 25, 2014 at 6:01 pm
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    1. 160kg easy, ran out of weight. PR is #600lbs half a lifetime ago, so no PR, but a post sitting behind a desk for 20 years with major lower back issues-PR
    2. Held 2:00/1:55ish to 1:40-1:45ish for the 2000m. PR 2k is 6:56.

    Reply
  • August 25, 2014 at 6:04 pm
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    Regionals:
    1. 200k – most I’ve squatted in 15 years!!!
    2. 15:37

    Reply
  • August 25, 2014 at 6:11 pm
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    Open
    1. 140#. 5# pr
    2. 8:16.2. 5 second 2k pr
    Tried to keep under 2:00 2k pace and under 2:10 5k pace. (1:57.6, 2:08.3, 2:00.4, 2:09.9)

    Reply
  • August 25, 2014 at 6:13 pm
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    REGIONALS
    1. 265#… 15# pr!
    2. 28:15 rx

    Reply
  • August 25, 2014 at 6:14 pm
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    Hello everyone. I’m transferring over from Crossfit Football so I can work on my, “goats.” I’m assuming I should just start by jumping in today’s WOD for the Open Athletes?

    Reply
  • August 25, 2014 at 6:41 pm
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    Amping to see all of these PR’s for you guys! Doing big things!

    The rib is feeling damn good. Probably 2 more weeks until some testing goes down, but I am feeling strong. Introducing some new movements back into my training, did TTB and L-sit strict muscle ups yesterday as well as some really light push presses. Today, kipping pull-ups came back in.

    Did 5×3 Pause squats at 155# (Yes, I know, that’s 40% of most of your maxes, but it’s the most I have had on my back since my injury)

    Then the regionals WOD slightly scaled:

    20M heavy sled push. 325 I think.
    5 rounds of Cindy with butterfly pull-ups which felt great
    row 2 k
    Cindy x 5
    20M Heavy sled push

    19:47. Row was slow slow slow. However, felt good!

    Reply
  • August 25, 2014 at 7:04 pm
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    OPEN

    1. Today was a good day. I knew i took a lot of strenght with the smolov routine lately and was thrilled to go for a PR. Was aiming for 375, which would have been a 20 lbs PR.

    Finally got the big 400 for a 45 pounds pr, at a 165 BW. So happy right now!

    2. Row: 7:45, felt i couldn’t use legs anymore!

    Congratulations everybody for your PR’s!!

    Reply
    • August 25, 2014 at 7:07 pm
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      Congrats on the huge pr. That’s awesome!

      Reply
      • August 25, 2014 at 8:36 pm
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        Thank you!

        You as well, olympic squats are just something else!!

        Reply
  • August 25, 2014 at 7:06 pm
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    Open
    1) 475
    *gonna just go ahead and call this a pr. I hit 480 a couple years ago but that was with a wide power lifting stance. I’m just outside shoulder width now.
    2) 8:00 total. I don’t know the splits but I was shooting for 19 spm and 23 spm respectively. Probably paced a little too easy.

    Reply
  • August 25, 2014 at 7:21 pm
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    r:
    1. 415 – was a warmup but it irritated fascia. no more heavy heavy for me for awhile til this thing heals up.
    2. ~30min. no idea where the time went.

    Reply
  • August 25, 2014 at 7:26 pm
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    2015 REGIONALS ATHLETES
    1. Squat
    1RM Back Squat @ 335, not a PR but SUPER HAPPY with it! attempted #355 but couldn’t get quiet outtta the hole!!! I’m coming for ya #355!!!!!

    2. For time: 21:23 rx

    Reply
  • August 25, 2014 at 7:30 pm
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    Open
    Back Squat 375×1
    • Perspective is that I haven’t had more than 315 on my back all summer. Biggest weakness was my upper back rolling forward. Need to stay conscious of that even on lighter loads. All in all, I’ll take it, it’s in line with where my 5 & 7rm’s projected me to be.
    Row
    Avg 2:15 for 2k.
    500m hard – 1:56, 1:47
    *Working on technique; good cooldown, legs are smoked.

    Reply
  • August 25, 2014 at 8:03 pm
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    REGIONAL

    355# (365# Fail)

    19:48 RX

    Reply
  • August 25, 2014 at 8:19 pm
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    1. 230# (20lb pr)
    2. 27:34 RX

    Reply
  • August 25, 2014 at 8:30 pm
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    1. 375#

    2. 20:03…For some reason the air squats were brutal

    Reply
  • August 25, 2014 at 8:41 pm
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    Did the regionals today
    1. Back squat 1RM – worked up thru 405, then went for a pr at 425 (current pr is 415). Failed 425 twice then tried 420 and failed that too. A little bummed but on a better day I’m pretty sure I can get 425.. Considering I did 405 for 4 reps last week…

    2. 17:18. Felt pretty good on this, row was around 7:30, decent pace on Cindy. C&J felt smooth!

    Reply
  • August 25, 2014 at 8:46 pm
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    1. 320#
    2. 28:54 rx’d. Killed it! It didn’t want none!

    Reply
  • August 25, 2014 at 8:48 pm
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    Masters 47
    2015 Open
    1.) 1 RM back squat 350 got 375 but stopped at parallel and need a little help coming up not much but still a “No Rep”
    2.) Row 7:43
    Easy about a 2:10-2:05 pace
    Hard about a 1:58-1:46 pace

    Reply
  • August 25, 2014 at 8:56 pm
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    1rm Backsquat: 425- 5# PR

    Metcon: 20:33

    Reply
  • August 25, 2014 at 8:56 pm
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    Regionals:
    1) 245# for a 20# PR!! I have been stuck for over a year at 225#!
    2) 23:29 my legs were trashed on the rowing!

    Reply
  • August 25, 2014 at 9:31 pm
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    Regionals
    1. 1RM Back Squat 345# (10# pr, failed 355)

    2. 17:28rx (row was 7:45)

    Reply
  • August 25, 2014 at 9:33 pm
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    2015 REGIONALS ATHLETES
    1. Squat
    #425 **20#PR
    SUPER PUMPED!! Wanted that for a long time now!!

    2.
    20:11 RX

    Row was super slow on this one.

    Reply
  • August 25, 2014 at 9:47 pm
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    Regional Programming
    1. 415#
    2. 17:29 rxd

    Reply
  • August 25, 2014 at 9:57 pm
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    Regional
    BS-385lbs 20lb pr
    19:39

    Reply
  • August 25, 2014 at 10:12 pm
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    1. Will do Tuesday because did not have time.
    2. 48:34 RX
    done with row at 21:00. Push ups and last 5 c&j were S L O W!

    Reply
  • August 25, 2014 at 10:16 pm
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    215 – post injury PR

    Regional:
    33:02 RX

    Just started this program on Wednesday and I’m loving it. I have been a weightlifter for the past 2 years and figured it’s time to change things up with the new USAW rules. :) excited for what’s to come of me!

    Reply
  • August 25, 2014 at 10:23 pm
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    Open:
    Smoked 395# Back Squat

    Reply
  • August 25, 2014 at 10:43 pm
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    Coming back after a week off, and the first day of classes today, got in what i could.

    Back Squat- 315-335-355 Just wanted to get in some solid heavy singles after the week off no pr here.

    2k Row- 7:45- Cardio felt ehhh lol

    also did some airdyne work- 10 min 30 sec hard 30 sec easy

    Reply
  • August 26, 2014 at 3:58 am
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    Regionals

    1) 300# at 126# BW
    2) 19:53 RX

    Reply
  • August 26, 2014 at 4:23 am
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    Only had time for Back Squat yesterday (bank holiday in UK and had other things on)
    Hit 105kg – matches my PR so reasonably happy with that but just don’t feel comfortable on Back Squat and I felt really tight yesterday.

    Reply
  • August 26, 2014 at 6:20 am
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    Regionals 50:
    1 RM BS – 355# Felt good. Although not on a conventional squat program for awhile.
    30:00 Row felt ridiculously slow. First time putting more than 135 overhead due to minor tweak in arm.
    It’s time to get on the Train.

    Reply
  • August 26, 2014 at 7:01 am
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    1. 405. 30 lbs PR since end of April

    Reply
  • August 26, 2014 at 8:02 am
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    Regionals (day behind)-
    Starting a new job so had to workout just scattered last week. But hopefully back on track!
    1- 255-275-305(5#PR)-315(15#PR)…so excited about this. Went for 325# and lost it about halfway up. Soon :)
    2- Will complete after coaching!

    Reply
    • August 26, 2014 at 10:16 am
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      2- 25:10RX…felt awful on this one but goal was sub 25 so close. The back squats drained me…plus only 2 hours of sleep probably didn’t help. Back was locking up on and after row.

      The follow times are based on running clock not actual time to complete-
      5 c&j and first 5 of Cindy- 6:22
      Row- 16:56
      Second Cindy and 5c&j- 25:10

      Reply
  • August 26, 2014 at 8:05 am
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    Regionals:

    345# squat – not a pr, but i gave what i had

    WOD: 23:04 as RX’d
    The rowing was like torture. Rowed around a 2:08 split every 500 meters. Rowing definitely needs some work. Great WOD today.

    Reply
  • August 26, 2014 at 8:42 am
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    This was just NOT my day, I guess this is what happens when you cottage (drink) all weekend

    1. Squat
    1RM Back Squat @ 255# (PR tie) I just had nothing in me for 265# (though I think this is totally doable on any other day)

    2. For time
    5 Clean and Jerks, 205/145
    5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
    2,000m Row
    5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
    5 Clean and Jerks, 205/145
    Time: 21:22min (like I said, not my day)

    Reply
  • August 26, 2014 at 9:13 am
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    Open
    235#
    7:49

    Reply
  • August 26, 2014 at 9:29 am
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    Regional
    BS 390
    19:03

    Reply
  • August 26, 2014 at 9:32 am
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    M/24/5’11″/188

    375

    7:55.1

    Reply
  • August 26, 2014 at 11:34 am
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    1: 220 Kg (484#)

    2: 18:52

    Reply
  • August 26, 2014 at 12:12 pm
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    Regionals
    1) 300# at 126# BW
    2) 19:53 RX

    Reply
  • August 26, 2014 at 12:14 pm
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    Open.
    1. 225#.
    2. Row, at about 1:55 (“easy”) and 1:50 (“hard”) pace, time was 7:30.4

    Reply
  • August 26, 2014 at 1:18 pm
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    1. 250# haven’t back squatted in a couple of months. Not a PR but felt good!
    2. 19:26 RX row was terrible and took me 9:00min. I hate rowing!

    Reply
  • August 26, 2014 at 1:33 pm
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    Regional
    BS 390
    Metcon 19:03

    Reply
  • August 26, 2014 at 3:09 pm
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    1. 167,5 kg all time PB
    (165 kg a year ago, Then injuries + open prep since february = have Not squatted over than 150/155 kg for 6-8 monthes)

    Reply
  • August 26, 2014 at 3:44 pm
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    1) 375#, 30# under my PR, but I missed a lot of squat days so I’m still happy with it
    2) 7:39

    Reply
  • August 26, 2014 at 4:15 pm
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    Regionals
    1) 300# at 126# BW
    2) 19.53 RX (rowing is my goat!)

    Reply
  • August 26, 2014 at 6:41 pm
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    Did a Tough Mudder on Sunday in Maine and worked Monday. Day behind rest of the week.
    1. 395# for a 20# PR, hit 385# easy and jumped to 405#, failed twice. That mistake prob cost me getting 400# today. Content with this considering I had to take several weeks at lower weight during the cycle due to lower back pain and tightness. http://youtu.be/iUukkVkTbxQ
    2. 19:42, may have done an extra rnd of Cindy but not sure. Regardless felt slow in Cindy and the row.

    Reply
  • August 27, 2014 at 8:35 am
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    1. 365#, 30# PR – On a side note, I started squatting high bar on January 1st of this year, since then, my High Bar BS has gone from 300# to 365#, so that’s definitel progress. my previous crossfit squat pr before switching was 355 so i’m glad to have caught back up

    2. Did Jackie instead – 8:17 ~ I’m fighting off a cold, and I wanted to try to get the junk out my system with a something that would make my nose run and breath hard, mission accomplished even though the time was poor

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  • August 27, 2014 at 9:31 am
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    Open:
    1. 1RM Back Squat – 325# this is a PR but still wanted more.
    2. Worked up to a heavy 3 rep OHS with 1 snatch grip push press. 205#
    3. Row – stayed around 200 pace per 500M/ 145 pace per 500M.

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  • September 1, 2014 at 4:15 pm
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    1)405 20lb pr
    2) 19:05 RX made the mistake of doing squat cleans for first 5.

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  • September 3, 2014 at 9:24 am
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    Been bad on posting. Did Open program today. Body is not feeling right but didn’t affect my squat
    1. 465 (#40 Pr from around a year ago)
    2. Not sure of time tried to stay under 1:50 hard and under 2:05 easy I dislike rowing.

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  • November 24, 2014 at 11:45 pm
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    Open/regional mashup

    275! 25# pr. Had a spot to get outta the stick point. I know it’s a late late post but I injured my hip in June and returned to where I left off and wanted to finish this strength cycle before December came along. Thanks Ben for the excellent, fun and gut checking programming.

    Did regional WOD sans rower since weight room doesn’t have one and scaled to 185# C&J. Push ups died in the sixth. Everything else was easy. ‘Cept the bar got heavy for the last 5 C&Js. ;)
    15:31

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