My favorite moment of the Regional season begins at 1:38:30 of the video I’ve posted below. It’s Joe Scali’s 4th place finish on Event 4 – aka the 250′ Handstand Walk for time. It’s my favorite moment for one reason: execution.
When you watch it, or if you’ve already seen it, you’ll notice a few things… The heat is very even to the turnaround point. Joe begins to fall behind the leaders when he breaks the “down” portion of the walk with 10′ remaining. Just after the turnaround point you can see Joe has fallen back to about 6th place. At this point you’ll notice something interesting; he’s coming down every 10′, then kicking right back up for another 10′ without resting. While everyone else begins to rest more and more after long sections, he just keeps kicking up. He eventually wins the heat by seven seconds.
Execution isn’t as popular of a concept as “heart” or “engine” in our sport. Yes, Joe has both of those, but his heat victory has more to do with his ability to stay calm on gameday than anything else. He had tested Event 4 multiple times. His best time was around 2:30 – until he tested the 10′ at a time method. His time immediately dropped to sub 2:10. The problem with this method was he had to be insanely disciplined, and had to trust that everyone else would falter. He had to not rest for more than one or two seconds each time he broke, and he had to not get rattled or try to rush when the field passed him early.
Joe’s performance last weekend was one of the two or three best Regional performances I’ve ever witnessed as a coach. Not just on Event 4, but on every single event. Being a third week competitor he had time to test all of the events multiple times. He did better than testing – by a lot – on every single event. The top men in the West Region were never separated by more than about 30 points. The pressure was massive. None of it made Joe tighten up, or deviate from the plan. Joe’s training partner, Mitch Barnard, said Joe was “the best gameday competitor” he’s ever met. I couldn’t agree more.
I’m pretty excited to see how he performs in Carson, assuming he doesn’t get eaten by a shark.
WOD 150605:
BBG
1) 3 attempts to establish a 1RM Snatch (meet style).
2) 3 attemtps to establish a 1RM Clean & Jerk (meet style).
Conditioning
EMOM for 7:00-
3 Muscle-Ups
5 Front Squats @ 60%
Then, with the clock still running…
EMOM for as long as possible (until 14:00)-
5 Muscle-Ups
7 Front Squats @ 60%
*Stop when you can no longer perform the work within the minute, do not do any more after this.
Event 4/5 was the only one I got to watch this weekend. When I saw what Joe was doing I figurec he was just fatigued them realized he was doing it as strategy. No only was that a great idea it looked he was reaching his hands out a good 3-4′ cutting his walking distance down dramatically. Pure Genius!
Yeah the reach out there is kinda crazy… If every 10′ he’s reaching 3… He’s only doing 70% of the “work”. But if they allow it, who cares!
Racks or no racks for the front squats?
Are the front squats 60% of 1rm? Or 60% of 5rm?
Go with 1RM for %. I’m not sure about racks though, if I had to guess I’d say no racks though.
Agree, take it from the floor unless told you can use the rack!
BBG
1) 205x, 220x, 220x
2) 265 barely
-called it after that, legs/hips felt dead
Conditioning later, I’m going to finish this bitch cause I’m pissed!
Conditioning
-off 335 (200), no rack
-First 7 minutes all UB
-made it through 3 full rounds and then 5 MUs in the fourth minute (so about halfway)
-nothing was terrible just couldn’t get my HR down after the 9th minute
-cleans and MUs were smooth
-might redo my lifts tonight, feel awake now
Redid my mock meet, muscles/body felt awake and snappy as compared dead and numb early this morning.
1) 215, 220x, 220 (same as last week)
2) 245, 265, 275 (-5# from last week) but much smoother as a whole
Peter Foster
32/M/178#/5’9″/East Region
IG: goalie858
BBG:
1) 205/215/(225#)…totally a mental thing!
2) 250/260/280#(ox)
COND:
First 7 min all UB and done around :30 (no rack and F/S @ 185#). Did 2 full rounds + 5 MUs in the second half. Thought MUs were going to be the limiting factor there but those 2 extra F/S murdered me.
Bbg: 1) 200
2) 255
Conditioning: hockey last night
BBG
1)200/210/220, (+15lbs from last week, -10lbs off PR)
2)250/265/280 (+15lbs from last week,ties PR)
Conditioning
Did First 7 min, all UB on Both
5 MU on the 8th minute
Front Squats off 315(185) no rack
Bbg:
Snatch: final made lift 245. 255 missed 2x
Cj: hit 310, missed 325
Different conditioning
Domonic Ernesti
M/25/5’9″/200
IG: @mrernestiempire
BBG: 1)225(ugly),230x,230x
2) DND because of some numbness/tingling in my elbow
*This meet style really throws me off my game for some reason. I think I’m going to start well below my max from now on to get used to it.
Cond: Different and worked on stringing bar muscle ups together. (Did this before BBG because I was waiting on the platform)
BBG
1) 235x – 245x – 245x
*Lifts all felt good, just a lack of concentration. Should have stayed 235 but ego got in the way.
2) 275 – 290 – 300
Conditioning
4 rounds + 6 reps (205# FS from floor)
*Fell through the rings during the fourth minute, which screwed me for the next round.
M/28/5’6″/185
Jun 5, 2015, 5:00 PM — Outlaw — BBG
1) 3 attempts to establish a 1RM Snatch (meet style).
(Building set – 115, 135,155, 170, 185, 200)
(Attempts – 210 (miss x4))
2) 3 attemtps to establish a 1RM Clean & Jerk (meet style).
(Building set -135, 155, 185, 205, 225)
(Attempts – 245, 265 (miss x2))
* came in feeling good, things fell apart at maxes
Conditioning
EMOM for 7:00-
3 Muscle-Ups
5 Front Squats @ 60% (195)
Then, with the clock still running…
EMOM for as long as possible (until 14:00)-
5 Muscle-Ups
7 Front Squats @ 60% (195)
(2 rounds + 3 FS)
*Stop when you can no longer perform the work within the minute, do not do any more after this.
M/29/160/ NorCal
BBG
1.84-88-91(f)
2. 102-109(f)-109(f)
Conditioning
UB for the first 7 minutes
+5 MU +1 front squat. Under estimated that.
BBG
1) 145, missed 155 2x
2) 175, 185, 195(no jerk)
Conditioning
3 squats in minute 10:00 MU were progressions