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Competitive Fitness 02.11.14


Competitive Fitness 02.11.14

Only a couple more weeks until the OPEN (click here) to register DO IT!! We have 21 members registered as of now, for those of you with excuses here is a good article to answer any of your questions or concerns (click here).  Also we will need judges so if you can, please take the judges course. We are more the happy to reimburse you $10, just send us an e-mail with your receipt. We will need all the help we can get. Lets make this an awesome experience.

So this year the workouts will be released Thursday at 5pm, for those of you that want to come in and give it a test run or get judged we will be at the gym on Thursday.  Friday we will incorporate the OPEN workout into the program and would like for those of you that are doing the open to come in Friday evening and we will judge you then. We will also be judging Saturday from 10:30 to noon. This is just and outline of what we are planning and of course will have to adjust depending on the workout and your schedule.


Prep Work
2 Sets of
Squat and walk 50′
Table Top stretch :30

Workout of the Day
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%

Six sets of:
Power Clean + Clean
Rest as needed

Every minute, on the minute, for 6 minutes:
5 Power Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.

For time:
60 Box Step-Ups (20″/16″) with Front-Racked Barbell (115/75 lbs)

Cool Down
Sampson Stretch
Partner assisted hip stretch

Please post results to comments

9 Responses

  1. A. Keeping it light, hopefully next week and can start squatting a heavier. Felt better today(tendonitis)
    B. Worked up to 265.
    C. 1. 28sec, 2. 31sec, 3.48 sec, 4. 1min, 5. only got 3c2b, 6. 4c2b. It got ugly really fast.
    D. will do later

  2. A)8 Min EMOM Front Squat
    -X3 reps at 245 pounds
    B)6 sets Power Clean/Clean
    C)6 Min EMOM
    -5 power clean 155(2 rd) 135(3 rd)
    -10 chest to bar
    D)60 Box Step Ups
    -20″ barbell 95 pounds
    -SCORE: 6:33

  3. Janet

    Am feeling pretty beat up today-(I know, I know Brenden, more rest days…) 😉

    A. 135lbs front sqts
    First 2 reps rocked and 3rd was sketchy-every freaking set. -__-

    B. 115, 125, 134, 145, 145, 145

    C. Made it through 4 rds as prescribed and then hit a wall on 5th rd.
    Marcos was an awesome coach and told me to rest after I struggled through 3 cleans-could tell I hit a breaking point. Am thankful he is good at reading people. 🙂
    Did final set in the last min.

    D. 3.51min
    started w 30 reps, then did 15, finished with a hard set of 15reps to get to 60. Ouch…

  4. Haines

    A: 245lbs 3 reps for the 6 sets!

    B: 185, 205, 225, 245, 265, 275 failed;(

    C: finished 2 full rounds, 3rd 10 reps, 4rd 5 reps. Didn’t finish the last 2rds. Back was getting a little tight and I decided to take it a little easy.

    D: 60 box step ups at 95lbs 9:ish

  5. A. did all at 305 Felt very fatigued in lower back
    B. Felt very slow on the power clean only 245 at the highest worked back down during the 6 and hit 225 a for 2 of the sets.
    C. :26 :30 :33 :41 (12) (10) Last 2 rds didn’t finish the pull ups. Back was lit up and hands were very fresh from hand care…
    D. 14:57 For Box step ups…Had to dig deep for these was feeling really beat up

  6. Chela

    A) used 115 for front squat EMOM
    B) cleans 85×1,90×2,95×1,100×1,105×1
    C) used 85 lbs & green band for EMOM but got lost 1/2 way thru it!lol
    D) used 60lbs for the barbell step ups time was 6:10

  7. Renee G

    A. I kept it light on my FS 125

    B. 65 (that was way to light), 85, 95, 105, 115, 125 (attempted that twice, didn’t pull back enough on my first attempt)

    C. 85/Black band, first set I got through, went down hill from there 🙂 7, 5, 5, 0, 3 C2B

    D. 65lb with 16’box, 4:17, sets of 10, 10, 10, 10, 12, 8

    I am TIRED!!!

    Nice video Ashley!!

  8. Bryn

    A: Front Squats- 160X4sets, 165X2 sets and finished with 170 for the last 2 sets.
    B: Cleans-125,135,145,155, 160, 170. Only failed once.
    C: 125# cleans throughout. Ring rows (ribs). First 3 rounds I completed all reps in the minute. Minute 4 only got through 8rows, min 5 with only 7 rows and 6th minute with 8.
    My body now hurts!! Time for bed!

  9. Christopher Hafeken (The BOOM Squad)

    Last I was able to push through the workout even after being almost wiped out from Friday last week on.

    A: Front Squats- 205 all the way through

    B: PC and Clean: ended with 205, Slowly worked my way there

    C: Power Cleans and C2B- 155×5 for the first 3 rounds + 6 C2B, breaked for a minute then 155×3 and 6xC2B, Hands were on fire

    D: Stepups- 95 lbs, I did the first 20 in front rack but my wrist was starting to become painful, switched to back rack and completed it in 6:54.

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