JS-0756-XL (1)Harley Love.

2015 Regional and Open Athletes
1. 3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20

2. Flexibility
work on some variation (or several variations) of a split for 10 minutes

58 thoughts on “Thursday 8.21.14

  • August 20, 2014 at 4:47 pm
    Permalink

    Are we still taking Thursday’s off or did the days switch back two Wednesday?

    Reply
    • August 20, 2014 at 4:52 pm
      Permalink

      I am also curious. Will Friday now be a Rest Day?

      Reply
    • August 20, 2014 at 5:38 pm
      Permalink

      Complete programming as it comes!

      Reply
  • August 20, 2014 at 8:38 pm
    Permalink

    Stepping up the conditioning with some recovery…Love it! Just what I need!

    Reply
  • August 21, 2014 at 2:42 am
    Permalink

    Masters 47/Open
    13:05
    KBS ub/ub/16-14

    Reply
  • August 21, 2014 at 3:38 am
    Permalink

    metcon
    12.11RX need to work on box jumps

    Reply
  • August 21, 2014 at 4:25 am
    Permalink

    Partially caught up from Tuesday with a bit of today thrown in for good measure.
    1) Squat Cleans from Tuesday
    70kg – 8
    80kg – 4
    90kg – 2
    2) Got 4 rounds into Cement Mixer but then got dubiously stormy and didn’t fancy getting wet through so stopped – may have another go tonight if it’s nice weather! (Fair weather Crossfitter!)
    3) Split Variations – no where near a splits though!
    4) Did the class WOD (20minute AMRAP of 10 OH 45# Plate Lunges, 10 Burpee Box Jump Overs, 10 Strict HSPU)
    I got 9 Rounds and 5 Burpee Box Jump Overs – highest score of the day so far so was happy with that.

    Reply
  • August 21, 2014 at 6:41 am
    Permalink

    15:05
    all BJ jump up-step down, because I have a knee injury

    Reply
  • August 21, 2014 at 7:04 am
    Permalink

    Metcon

    15:20 RX
    KB Ub/3*10/ 3*10
    BJ Ub/15-15 /20-10

    Reply
  • August 21, 2014 at 7:07 am
    Permalink

    1. 11:36
    2. Done- splits on a box and band

    Reply
  • August 21, 2014 at 8:53 am
    Permalink

    Open
    1. 17:11
    subbed airdyne

    Reply
  • August 21, 2014 at 10:10 am
    Permalink

    Open
    1. 14:55 rx. Brutal. Hammies are angry from yesterday.
    2. Worked splits from the ground with hands on ground. Got down to 3″ from the ground on right and left legs in regular spilt, 5-6″ from ground in straddle split

    Reply
  • August 21, 2014 at 10:25 am
    Permalink

    Bench–
    3×5 @ #275

    1. 10:23. Russian swings; step ups.
    2. Done.

    Reply
  • August 21, 2014 at 10:39 am
    Permalink

    13:33. Still taking it easy on the rib. Broke up a few of the KBS. Felt good, only a few little shots of discomfort.

    Reply
  • August 21, 2014 at 10:44 am
    Permalink

    Open
    1. 13.12
    KBS ub/18-12/16-14

    Reply
  • August 21, 2014 at 10:49 am
    Permalink

    Open/masters/F
    18:29 RX
    Just over 2 min on the rows. Grip stopped me from UB swings in last 2 rds. Too many breaks on Boxjumps – three sets all rds.

    Reply
  • August 21, 2014 at 11:32 am
    Permalink

    Open
    1. 17:09, no rower, sub’d 600m run/rd. Box jump-step down
    2. Done

    Reply
  • August 21, 2014 at 11:36 am
    Permalink

    Open
    1) 12:08 rx.

    Anyone know a good box to go to around Darlington, PA?

    Reply
  • August 21, 2014 at 11:36 am
    Permalink

    Bench 3×5 @ 275#

    1. 10:23. russian swings. step ups
    2. Done.

    Reply
  • August 21, 2014 at 11:51 am
    Permalink

    Open Masters 48

    These old bones need a rest/recovery day.

    Reply
  • August 21, 2014 at 12:37 pm
    Permalink

    15:20rx Im just SLOW these days :(

    Reply
  • August 21, 2014 at 12:50 pm
    Permalink

    1. Did Bergeron beep test: 8 full rounds plus 15 reps. That wod sucks.
    2. 3 RFT:
    30 Calorie Row
    30 KBS, 1.5pood,1pood
    30 BJ, 24/20

    11:48, well done Ben. Nice wod.

    Reply
  • August 21, 2014 at 12:59 pm
    Permalink

    Open
    Sorry guys and gals for not posting but my opportunities to workout keep getting smaller due to military obligations.

    12:49–KBS killed my grip

    Reply
  • August 21, 2014 at 1:29 pm
    Permalink

    17:15

    Reply
  • August 21, 2014 at 1:37 pm
    Permalink

    14:40
    Jump up – step down; makes me a bit slower but really saves my joints

    Reply
  • August 21, 2014 at 2:25 pm
    Permalink

    Regionals:

    12:56 (box jumps are my nemesis)

    Reply
  • August 21, 2014 at 3:52 pm
    Permalink

    Started with
    10-1 80kg bench
    10 med ball GHDSU per round

    Then did the wod
    14:25. Went against two guys in the gym. My row is woeful or should that be rowful had to keep pushing on the box jumps get back in the race.

    Reply
  • August 21, 2014 at 4:11 pm
    Permalink

    Box workout was similar so I called it a day after doing it with the class

    15min AMRAP of 15 Medball Squat Cleans (30#), 15 Cal Row, 15 Burpees — 5rds+5

    Didn’t really push too hard. Focused on just keeping moving

    Reply
  • August 21, 2014 at 4:38 pm
    Permalink

    I did 8x500m rowing intervals last night so I just did my own thing today:

    Strength:
    Strict Press: 135×5 / 155×3 / 165×3 / 170×3 / 175×3
    Push Press: 185×3 / 195×3 / 205×3 / 210×3
    Push Jerk 225×3 / 225×3

    Hulk Hogan WOD
    Every 2 minutes for 20 mins:
    3 Muscle ups
    5 Power Cleans, 185/135
    7 Burpees

    Reply
  • August 21, 2014 at 4:38 pm
    Permalink

    Open:
    1. 13:07. Wow not a good day.
    2. Done.

    Reply
  • August 21, 2014 at 4:46 pm
    Permalink

    Open:

    1. 15:07

    2. Heavy set of three for bench got to 215lbs then:

    10-8-6-4-2 bench 135lbs
    2-4-6-8-10 strict pull ups
    20 sit ups after each round –9:45

    3. Flexibility done no where near a split

    Reply
  • August 21, 2014 at 5:21 pm
    Permalink

    1. 17:31
    Right arm in a cast so grip on the KBS not great. Broke sets on these.

    Reply
  • August 21, 2014 at 6:03 pm
    Permalink

    12:09 rx.
    Overall happy with the performance. Had a sports hernia in February and was still nursing it a few months ago and decided to do a six week strength program to get back my confidence in my hips for squat. Did pretty much no cardio for those six weeks so I’m happy with my performance in that regard. Also have never rowed in calories and had no clue what my pacing was. Came off the first row in 1:22 so I have no clue what that correlates too.

    Reply
  • August 21, 2014 at 6:04 pm
    Permalink

    17:15… Missed the box on my last rep and nailed my knee, currently numb, but had compression pants on so no blood… ALWAYS THE LAST REP

    Reply
  • August 21, 2014 at 6:07 pm
    Permalink

    Regionals:
    1. 14:59rx
    1st 2 rounds unbroken KB then 20/10

    2. Done

    Reply
  • August 21, 2014 at 6:29 pm
    Permalink

    2015 Regional and Open Athletes
    1. 3 RFT:
    600m run. Sub no rower
    30 KBS, 1.5pood,1pood
    30 BJ, 24/20
    24:00 min

    Running major weakness

    Reply
  • August 21, 2014 at 7:02 pm
    Permalink

    1) 14:48 Rx (lower back is blasted)
    2) complete

    Reply
  • August 21, 2014 at 7:30 pm
    Permalink

    Did yesterday’s because I didn’t make it to the gym.

    Jerk 285 (+20#)
    Bs 405
    Fs 315

    Metcon done solo. Deads unbroken, swings were rough.

    Reply
  • August 21, 2014 at 7:37 pm
    Permalink

    1. 14:51 w/ 62# KB
    2. Done

    Reply
  • August 21, 2014 at 7:44 pm
    Permalink

    Open
    1. A little off the reservation today, 2k row: 7:43
    Annie (50-40-30-20-10 DU’s and Sit Ups):
    5:51-6:07
    *miscounted my first 50, so checked the clock when I finished and then added another 10sit ups. Pumped because all DU’s unbroken. Didn’t anchor my feet either, wasn’t sure of exact standards.
    2.Set up the Band on the pull up bar and hung out for 10min. Definitely time well spent. Keep programming the flexibility work! If you program I’ll do it

    Reply
  • August 21, 2014 at 7:58 pm
    Permalink

    1. 11:30 rxd.
    2. Done
    ~Went to a yoga class for the first time this morning… Holy smokes is it tough! Going to keep trying to go once a week.

    Reply
  • August 21, 2014 at 7:59 pm
    Permalink

    Open:
    Did my gyms daily WOD today with the guys.
    3 rft:
    400 m run
    21 wall balls
    15 KB swings
    9 Box jumps
    11:18
    -By the way… Any one else’s hamstrings blasted from yesterday. I can’t even tie my shoes.

    Reply
  • August 21, 2014 at 8:10 pm
    Permalink

    Open
    1. 13:23. Felt tired.. Broke last set of KBS 20/10.

    2. Done

    Reply
  • August 21, 2014 at 8:50 pm
    Permalink

    1. 11:34 Rx
    2. Stretched for 30 minutes, hammies were super tight

    Reply
  • August 21, 2014 at 9:28 pm
    Permalink

    This was harder than I thought and embarressed on this. 15:13 Rx. I hate! Box JUmps!
    But great getting out of my comfort zone.
    Regional/Masters

    Reply
  • August 21, 2014 at 9:49 pm
    Permalink

    1) 13:29 Rx
    2) really need help on this I am so not flexible in that direction. Lol

    Reply
  • August 21, 2014 at 9:53 pm
    Permalink

    Open
    1) 11:17 Rx – Broke last set of KBS 20/10 & did games standard BJ.
    2) Done, did some extra mobility.

    Reply
  • August 21, 2014 at 11:34 pm
    Permalink

    Open
    Metcon 3RFT Rx – 16:17

    Reply
  • August 22, 2014 at 8:29 am
    Permalink

    1. Flexibility
    work on some variation (or several variations) of a split for 10 minutes
    Done, this wasn’t as bad as I thought it was going to be

    2. Snatch Balance
    2RM @ 165#

    3. Complete as many rounds as possible in 20 minutes of:
    10 burpee pull-overs
    30 squats
    60 seconds of handstand hold
    4 rounds + 4 burpee pull overs
    The burpee pullovers got WAY easier as you went along, not too bad.

    Reply
  • August 22, 2014 at 8:56 am
    Permalink

    METCON: 12:49 Feeling pretty rough this week…

    Reply
  • August 22, 2014 at 9:24 am
    Permalink

    Open
    15:57, swings unbroken, box – jump up, step down.
    Flexibility – done.

    Reply
  • August 22, 2014 at 3:53 pm
    Permalink

    Open
    14:53 rx’d
    done

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>