>This post will be updated in a few hours. We’re finishing things up in Murfreesboro, but I wanted to get the work up early enough for the folks on the other side of the earth.
This is a de-load week in preparation for our Regionals loading wave. Enjoy.
WOD 130408:
BBG
1) 15 minutes of Snatch technique work.
2) 15 minutes of Clean & Jerk technique work.
*Notes: Do not go past 80% on any lifts. There should be no misses.
Skill
15 minutes of Handstand Walk practice.
Conditioning
Row 2k @ 80-85%
*Notes: Base this percentage off of your PR 2k. Try to maintain slower splits through the first 1k, and decrease pace throughout the second 1k.
Will you be programming for regionals individuals and Teams again like last year? Especially interested in teams. Will there be groups like last year?
Coach
You may not know yet, but will you be hosting a regional camp around the North Central region soon? Preferably Wichita, Ks! I owe a lot of credit to your program for getting me to regionals in less than a year of crossfitting… So thanks in advance…. Hope to meet you soon ill be at any camp that’s close…
Noah Morford
“regionals”….”Less than a year”… what the actual fuck
Coach, thank you for your consideration for those of us not in America at the moment.
De-load week, deep joy!
Hi coach,
Can we sub row for run ?
You can sub watching tv if you want…
Speaking for nothing.
Running is pretty high-impact, unlike rowing. Sub a 500m swim if you can.
Thanks Andrew, i biked 4k because of a closed swimming pool
Congrats to everyone who made regionals!!!
I’m hoping they take some extra bodies once guys go to teams or choose not to attend. Sitting in 51st in central east. Praying for a miracle. One subpar workout.
Outlaw programming kicks ass!!! Thanks
Did saturdays programming today. Hit 13.5 yesterday. Only got 87. My wife gave birth thursday morning, so resting and eating has been pretty random the last couple of days. No energy for 13.5, but doesn’t matter since i’m not competing this year.
Here is saturdays work:
Snatch: 95kg, misses 102.5 three times which would have been a PR. Pretty close call on all attempts.
C&J: 125kg, missed 130 twice and called it a day.
FS: Only managed to do first set. Back is fried.
Cond: 3:24, 3:40, 3:28, 3:36 = 14:08 Subbed row for run.
M/37/210
Snatch form work 155
http://youtu.be/bsKf-XVlycM
HS walk practice done
2k row 8 mins
BBG
1) worked up to 200#
2) worked up to 250#
Skill – Complete
Conditioning – 2k row 7:31
Placed 142 at the end of the open in the northeast region. Looking foward to another great year of outlaw training
1) up to 155
2) up to 185
Skill done
Row 8:24
First day of outlaw, finished 65th in the south east and I want to take it to the next level. Paul Villarreal
Worked up to 195# Snatch/245# Clean and jerk
Rode Bike about 6 Miles, to and from the gym, walked about 8 sets of 30 M walks
1) up to 155
2) up to 185
skill done
conditioning : sub for Run ( 1 km = 2:55 )
how do I sub rower for airdyne with a broken airdyne screen?
1) Up to 60kg
2) Up to 80kg
HSW : Done
Conditioning (Bike 4k) : 7:45
BBG:
1) 90Kg
2) 100Kg
HS Practice: got 3 25′ crossings, getting a lot more consistent there.
Row:
7:33.2
-1:58.9
-1:56.2
-1:51.6
-1:46.6
snatch work
doubles, hi-hang snatch (from the hip) @ 115-125
clean and jerk work
singles, hi hang cleans (from the hip) from 135-155
practiced HS walking up and over bumper plates
2k row- 8:23
2:05, 2:08, 2:07, 2:02
Bbg
1)185
2)185,225
Hs walk- done
7:39 row
Snatch: @ ~120# position , Hi-hang, full snatches
C&J : @~ 150# position, Hi-hang, full C&J and Jerk practice (used rack)
HS walk : getting better to control my body, but I can’t go to far yet.
Cond: skipped
BBg-
Up to 205
Up to 245
Skill-
Played with turning around on my hands. Walks are feeling good, turning not so much.
Cond-
7:12
2/2/5
BBG:
1) Up to 140
2) Up to 175
Skill:
Done
Conditioning:
10min AirDyne:
192cal
-took this above 80-85%, couldn’t help myself. Saw a chance at 5min to possibly pass the 200cal threshold so I chased it.
M/F/S
6/2/1
Sn- done
CnJ- done
HS walk- done
2k- 7:50 (3:40 1st K)
Snatch -worked @ 103
C&J – worked @123
Worked MU istead of HS.
2K – 9:15
BBG
1) Done
2) Done
Skill – Done
Conditioning
2K Row – 7:25
Thanks, Coach. Decided to compete in December and started your programming. Very excited for Regionals.
BBG:
1. Worked Power/Hang/Squat up to 100.
2. Worked Power/Hang/Squat up to 130.
Skill:
Handstand Walks…. were little to be desired.
Conditioning:
Row 2K- 8:59 (4:41/4:18)
No 2K PR to set off, just took it easy. Felt a little too easy.
BBG:
Snatch up to 115
C&J up to to 145
Skill: Done
Conditioning (not going to regionals so less of a need to slow down)
17min AMRAP: 10 Rounds
5 strict pull-ups
7 box jumps (24”)
10 burpees
Snatch up to 220
C&J up to 264
Skill: Done
Row 7:20
I took today to re-do 13.1 as a way to validate what I’ve been doing here for training is working for me. I had a stomach virus the weekend that 13.1 came out and simply didn’t have the energy to finish.
Today’s Score: 170 with 10:42 tiebreak
Original Score: 156 with 12:50 tiebreak
It would have brought me from 503rd to 81st for week one. My open season would have gone a lot different if that had been the case.