Primary Training Session
A.
Build to today’s heavy…
Hang Clean + Front Squat + Jerk
B.
Four sets of:
4-Stop Clean Deadlift x 1 rep
(pause 2 seconds at 2″ off the floor, mid-patella, mid-thigh, and the high hang position)
Rest as needed
C.
“2014 CrossFit Regionals Event 6”
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs to 10′)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row
Top times in 2014:
Brent Fikowski 20:21
Julie Foucher 21:08
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Training Option
A.
Four sets of:
100-Foot Farmer’s Walk
(turn at every 50-foot mark)
immediately followed by…
100-Foot Sandbag Carry (bear-hug hold)
Rest 3-4 minutes
Goal is to perform both for max load.
B.
Four sets of:
150-Foot Harnessed Sled Pulls
(work as heavy as possible, but no stopping during 150′)
immediately followed by…
150-Foot Yoke Carry
Rest 3-4 minutes
Goal is to perform both for max load.
C.
Three sets of:
50-Meter Prowler Sprints
Rest 60 seconds
Running Endurance Option
Every 8 minutes, for 32 minutes (4 sets), complete:
1200 Meter Run
Strongman Training Option
A. 4x 100-Foot Farmer’s Walk
Farmer +90 / +100 / +110 / + 120 each Arm ( last set failed to go unbroken)
100-Foot Sandbag Carry @140#
B. ✅
C. 3x 50-Meter Prowler Sprints
@sled + 70#
Hang clean + front squat + jerk
205#
Deadlifts
215
Metcon
25:10. Was hung up on the ring dips for a while!
38 BJO at 21:00
PM Session
Did a modified version of yesterday’s aerobic/gymnastics skill
A. 2 rounds
100 cal AB
50″ walking lunges 2x50lb DBs farmers carry
15 shspu 6″ deficit
50″ walking lunge
20:02
B. As prescribed
10kg supine pull ups, 20kg hip ext, 50lb db Z-press
Strongman
A. 56kg per hand farmers, 65kg dball for carry
* did 150 ft
AM track sesh
4:45/4:49/4:49/4:36
Goal was to hold 1:35-1:40/400m pace
C&j up to 265 felt heavy today
Con
23:47
Sesh 1
Yesterday squat
3: 370
2: 390
1:410
3: 390
2: 405
1: 420
Was short on time so just did 3 pause snatches at the knee @ 215
Metcon done
Sesh 2 did the 1200 m runs
1: 4:39
2: 4:34
3: 4:35
4: 4:23
Consistent!
A. Built to 145#, failed jerk at 155# twice and called it
B. 135/155/175/185
C. 29:12
Strongman Training:
A. Skip
B. Harnessed sled pulls w/ 285#
Subbed Yoke carry w/ barbell loaded back rack w/ 175#
C. Empty rogue dog sled 1.2 (120#)
0:25/0:27/0:33
Hit 185# for complex. 10# PR on hang clean! 185# is my C&J as well.
Conditioning: I did the workout from yesterday: MU/snatches/OHS. 16:35. UB MU on first two sets, all other sets 4/2. All OHS UB.
Strongman:
Farmers carry: Started with 70+35# KB in each hand. I made it 100′ but that was the only set I did it at that weight. Then I used 70+26# KB for last three sets.
125# sandbag (80# bag with 25 KB on top).
Pretty tired and stopped there.
???
Primary strength
A)255 trying to not compare to others ?
Primary conditioning
24:12
Dude don’t put that sad face! You’re getting better and making progress. Keep grinding and working on it. Great job on the 255
“Satisfaction lies in the effort not in the attainment. Full effort is full victory”
Thanks bro
Hang Clean + Front Squat + Jerk
325
4 stop deads done
Event 6
38 cals at the time cap
21:20 finished
PR?
Primary Training Session
A. 295/305 Failed Jerk
B. 305 across
C. 23:42
Had a lifter friend come party with me today so we just built to a heavy ass C&J. Didn’t warm up as much as I usually do.
Glutes weren’t firing super well but still somehow managed a 2.5lbs PR @ 287.5lbs. Not pretty but I recovered it. I got 300 coming on a good day.
Clean deads: 275-275-285-285lbs
Metcon: Got 40 deads on the way back down. Capped myself at 20mins. Haven’t done Dips in a WHILE.
Hell yeah!! Awesome work on the Clean & Jerk PR!!
Primary Training Session :
A. Went HPCL + PCL + Jerk @245#
B. 286#
C. 31:48 RX… Paced the first half a little too much and Ring Dips took about a minute longer than i would’ve liked. First time doing this wod.
A) 245 today. got 255 on the chest a few times but jerks were weak today. It alll felt heavy.
B) 255, 295, 315, 315
C) 34:32.
Stroman Training
A) 330# farmer and 150#DBall across.
B) back started feeling tight somewhere. couldn’t get 480 even off the ground today after 530 last week felt like a breeze. 1 set at 135 on dog sled for forward drag(no harness) and 340 on yoke. Back felt really weak under load today so called it at one set.
If your back is playing up its best to stay away from the yoke. in future switch to some overhead carries.
A. I did a different complex because I wanted to be safer than sorry and didn’t want to go below parallel bc my right groin wasn’t 100%. Did 1 power clean + 1 hang power + 2 split jerks. Worked up to 260, pretty happy about about this. Jerks are feeling more confident under fatigue. Then dropped down to 250 and did every 2 minutes for 10 minutes the same complex. B. 315 for all sets. Really focused on “chase the stimulus not the weight” on these lol. Primary metcon Didn’t do bc groin (just playing it safe, it’s not… Read more »
Hope the groin heals up soon!
Yeah same! It’s nothing bad. As of now it’s just annoying. Thanks coach!
A. Worked up to 295
B. 315 all sets
C. 33:12, deadlifts were my slowest part. Just couldn’t cycle through them like I normally can.
A) stopped at 245 off day with lifting today probably cause I’m feeling best up from last night lol
B) all sets at 225
C) 31:24 started running out of steam on the second set of wall balls tried to push through and do my best though
Did part A of the strongman work and I’m gonna call it a day there used 90lb dbs and a 150lb bag.
Good day today I’m ready for the weekend and for rest haha
Solid week of work! You’ve earned that rest day!
Thanks Tino!
A. Built to 227#, stopped there
B. 255/277/277/288
C. 27:22 RX (almost 2 mins faster than December)
Solid improvement Noble!
I thought we had done this before!?
We did in December, just type in 2014 regional event 6 in the search and it will pop up.
Thanks Noble!
We have done this like x4 times
Last time in december
This one is a fan favorite siggi
Thanks Tino!
C. 33:47
Clean and jerk 275
Clean pull 315
Metcon 29:58
Not my day
Rest up ready for Monday!