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Competitive Fitness 03.25.14

25
Mar

Competitive Fitness 03.25.14

Well one more week of the OPEN. Really proud of everyone and all your efforts!! You all have been doing awesome even those that didn’t sign up. Here is a little motivation for you all. The champ having his way with 14.4.

Prep Work
2 Rds Of
50′ Duck Walk
:30 Table top stretch
10 Jump Stars-Max Height

Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 5 reps @ 80-85%
Rest 2 minutes between sets
B.
Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
Rest as needed
C.
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
D.
Row 2000 Meters @ 75-80%

Cool Down
Mobility

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12 Responses

  1. Jonathan Douglas

    Good afternoon! Prep work went slowly through it, legs didn’t want to get ready for the fun that awaited, jump stars felt like there was a spring missing.

    A. Warmups were heavier than I remembered.
    5 @ 210
    3 @ 275
    1 @ 315- 5 lbs over, didnt feel like being exact
    5 @ 275
    5 @ 295

    This really wasnt too bad once warm!

    B. Three position clean- still working not getting a bicep and forearm work out during second pull so kept weight low, 135 for two sets, 155 for the following two sets and 185 for final set. Ground then Mid-Hang were fair, getting into a squat no problem, getting the shrug down without dumping chest over was a good challenge that I need some help with. Then the whole early pull thing.

    C. Think this might a preview of whats to come … made it to the round of 15, able to get through thrusters then 6 burpees and half of seven being a flop down.

    No rowing done.

  2. Tanya GL

    Went a little light today because I feel like my body is still recovering from the half I did on Sunday. I have to say I am a little amazed at how good by body actually felt today. I also have to give some credit to CF. Was only able to do about 6 training runs over the last 2 1/2 months going into the half marathon. Was only off my best time by about 3 mins and this was a much hillier course. My body also seems to be recovering a lot faster.

    A.
    Front Squat
    *Set 1 – 5 reps @ 60% of 1-RM 115
    *Set 2 – 3 reps @ 80% 155
    *Set 3 – 1 rep @ 90% 170
    *Set 4 – 5 reps @ 75-80% 160
    *Set 5 – 5 reps @ 80-85% 165
    Rest 2 minutes between sets
    B.
    Five sets of:
    3-Position Clean
    (one from the floor, then the mid-hang, then the high hang)
    Rest as needed

    105, 110, 120, 130, 135

    C.
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    Thruster x 3 reps (100/65 lbs)
    Burpee-Over-Barbell x 3 reps
    Thruster x 6 reps
    Burpee-Over-Barbell x 6 reps
    Thruster x 9 reps
    Burpee-Over-Barbell x 9 reps
    Thruster x 12 reps
    Burpee-Over-Barbell x 12 reps
    Thruster x 15 reps
    Burpee-Over-Barbell x 15 reps (Almost made it through this round. Needed one more burpee.)

  3. Haines

    Workout of the Day
    A.
    Front Squat
    *Set 1 – 5 reps @ 60% -185
    *Set 2 – 3 reps @ 80% -250
    *Set 3 – 1 rep @ 90% -295
    *Set 4 – 5 reps @ 75-80% 245
    *Set 5 – 5 reps @ 80-85% -255
    Rest 2 minutes between sets
    B.
    Five sets of:
    3-Position Clean 135, 155, 185,205,225 failed on the high hang
    (one from the floor, then the mid-hang, then the high hang)

    C.
    Made it to 15 burpees in 7 minutes. Tried to figure out a good pace and break up the thrusters without dying…. O and breathing too! Ha!
    Thruster x 3 reps (100/65 lbs)
    Burpee-Over-Barbell x 3 reps
    Thruster x 6 reps
    Burpee-Over-Barbell x 6 reps
    Thruster x 9 reps
    Burpee-Over-Barbell x 9 reps
    Thruster x 12 reps
    Burpee-Over-Barbell x 12 reps
    Thruster x 15
    D.
    Row 2000 Meters @ 75-80%

  4. Tasha M

    A) 5@ 75, 5@95, 1@110, 5@95, 5@90
    B) 55, 65 and then stuck with 65 to mostly work on doing the clean without muscling it. HARD to do!
    C) Sets at 3 and 6 done with 65 then 9 and 12 done with 55+ 3 final burpees
    D) Instead of rowing I ran 800 meters.

  5. Gabe Ramos

    Wod

    A) Front Squats
    60% x5-190
    80% ×3=250
    90% x1=285 F
    75% x5= 235
    80% x5=250

    B) Clean, mid hang, high hang.

    1 – 135
    2 – 185
    3 – 205
    4 – 225. (Failed the high hang)

    C) thrusters/burpees 3/3 6/6 etc. 7 min amrap

    Finished round of 15. No time to start on rnd 18.

    D) 2000 meter row.
    Finished in about 8 min 40 sec.

  6. Judith

    A. Front squats
    5@115
    3@150
    1@170
    5@145
    @@155
    B. Cleans
    Started light..85lb, 95lb,105,115,125, fail at 135… I guess I did more then 5 sets oops..
    D. I run a timed mile instead.. 8:24. Need to work on better timing.
    C.. Mobility.. I skipped the rowing lol
    I was feeling lazy…

  7. Clint Hays

    A. 5 @155#
    3 @205#
    1 @230#
    5 @195#
    5 @210#
    Last set was rough
    B. 135#-155#-165#-175#-185#
    Maybe could’ve hit 195# but that high hang was tough.
    C. Got through 8 burpees on the round of 15.
    Legs felt really fatigued during the later thrusters.
    D. 8:10
    Kept it between a 2:00-2:05 pace throughout. Kicked it to a 1:50 pace for the last 150m.

    Feeling pretty beat up since this is day 3 for me. Came in Sunday and redid 14.4. Think I’m gonna put in 2 rest days before doing 14.5 on Friday afternoon. Probably will go in tomorrow night and just work on mobility. None of my muscles are really that sore or tight but the body feels overall very fatigued.

  8. gogo

    A. Front Squat (190#%)
    =
    115# x 5
    150# x 3
    170# x 1
    145# x 5
    160# x 5

    B. 5 sets 3-position clean
    = 85# – 95# – 115# – 125# – 140#

    C. 7 min AMRAP:
    Thruster (65#)
    Burpee over Bar
    3, 6, 9, 12…
    = 15 thrusters + 1 burpee

    D. 2000m row
    = 8:20something

  9. Workout of the Day
    A.
    Front Squat 1 rep max 315 lbs
    *Set 1 – 5 reps @ 60% 185 lbs
    *Set 2 – 3 reps @ 80% 255 lbs
    *Set 3 – 1 rep @ 90% 295 lbs
    *Set 4 – 5 reps @ 75% 245 lbs
    *Set 5 – 5 reps @ 80% 255 lbs
    Rest 2 minutes between sets
    B.
    Five sets of:
    3-Position Clean
    (one from the floor, then the mid-hang, then the high hang)
    135,155,175,185
    C.
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    Thruster x 3 reps (100/65 lbs)
    Burpee-Over-Barbell x 3 reps
    Thruster x 6 reps
    Burpee-Over-Barbell x 6 reps
    Thruster x 9 reps
    Burpee-Over-Barbell x 9 reps
    Thruster x 12 reps
    Burpee-Over-Barbell x 12 reps
    Thruster x 15 reps
    Burpee-Over-Barbell x 15 reps

    Score: 88
    All 15 thrusters and 13 burpees

    Got muscle ups figured out too 🙂

  10. Jude

    A. I smoked those duck walks
    B. Front squats
    1. 190
    2. 255
    3. 295
    4. 245
    5. 255

    C. Cleans
    185
    185
    195
    205 missed the high hang
    225 missed the high hang

    D. Thrusters/burpies
    Started the 15 round thrusters – got 3.

    C. 2000m row – 9mins took it pretty slow

  11. Prep Work:Done

    Workout of the Day
    A.
    Skipped(groin)

    B.
    Five sets of:
    3-Position Clean
    Ended up doing power because of my (groin)
    C.
    Complete as many reps as possible in 7 minutes following the rep scheme below:
    Thruster x 3 reps (100/65 lbs)
    Burpee-Over-Barbell x 3 reps
    Thruster x 6 reps
    Burpee-Over-Barbell x 6 reps
    Thruster x 9 reps
    Only did up to round of 9;s played around with how my breathing was and how it felt. got it done in 1:46. would have split them up at 9’s if doing the whole thing

    B
    Row 2000 Meters @ 75-80%

    a little over 8 min

    Cool Down
    Mobility

    Marcos

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