Jun. 7-9th- CanWest Regionals

CanWest Regionals

Here's a recap for the weekend:

Event 1:

"Jackie"

For time:
1000m Row
50 Thrusters @45#'s
30 Chin-ups

Time: 6m02s (25th)

Notes:

- Held a sub 1m40s Row
- Thrusters were UB, but unfortunately I'm not a fast mover when it comes to these. I got a few no reps and my 6'4" frame doesn't aid me much
- Chin-ups were broken into 4 sets I think, I got 21 straight, then it fell apart.
- I was hurting after this workout, puked my guts out after this one.

Event 2:

OHS 3RM

Started @225#'s

Score: 245.1 (13th Tied)

Notes:

- honestly I was really nervous about starting at this weight but it went up easily and I actually hit a PR for a 3RM @235#'s

Event 3:

For time:
30 Burpee Muscle-ups (Ring Height 88")

Time: 6m31s (8th)

Notes:

- I was a little more tired going into this from the OHS and I failed 3 reps. This score should've been better but I'm still pleased with it.

Event 4:

For time:
100 Wall Balls 20lbs to 10'
100 CTB Chin-ups
100 Pistols
100 Alt. DB Power Snatches- 70#'s

Time: 25m13s (9th Tied)

Notes:

- Almost got the workout done, the DB Snatches were a grinder
- I had a full out strategy for the workout, I probably looked ridiculous but I even used my stop watch. Here's my breakdown
- Wall Balls, 12 reps every 30sec
- CTB Chin-ups, 4, 3, 3 reps, every 15sec do 1 set of those
- Pistols- steady throughout
- DB Snatches, hold on and go, this fucken sucked.

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jumps- 30"

Time: 6m01s (17th)

Notes:

- this was my most disappointing workout
- I went away from my plan to optimize this workout for me, I did some really bad DL at the end

Event 6:

For time:
100 Double Unders
50 HSPU
40 T2B
30 Fat Bar STO @160#'s
90' Fat Bar Front Rack Walking Lunge

Time: 14m46s (12th)

Notes:

- This was my best workout for the weekend, I followed my own game plan and it worked perfectly for me.
- HSPU are a huge weakness for me and I was able to get through them decently and unscathed

Event 7: 

4 Rds for time:
2 Rope Climbs
100' Sprint
4 Squat Cleans @225#'s
100' Sprint

Time: 7m25s (17th)

Notes:

- I had to be really careful not to go to failure on the Squat Cleans, I took some time between reps


So I ended up coming 11th place Overall. The competition this year was noticeably better. My goal was Top 10, it was achievable but I'm still really happy with my performance. My body is still in one piece and I'm ready to compete in the first FireFit Competition this weekend!!!

Jun. 3rd

Week 4 / Day 2- Regional Prep

3 sets of:
10 DL @315lbs
10 BJ- 30"
*rest 1min b/t sets
1. 49sec
2. 47sec
3. 47sec
+
3 sets of:
15 Kipping HSPU
10/leg Pistols
5/arm Alt. DB Power Snatch @70#'s
*rest 1min b/t sets
1. 2m25s
2. 2m21s
3. 2m19s

Notes:

- BJ were done with step downs as usual
- Kipping HSPU were done in sets of 5's

May. 30th

Week 3 / Day 6- Regional Prep

3 sets All Out:
15 DL @315's
15 Box Jumps- 30"
*rest 5mins b/t sets
1. 1m15s
2. 1m13s
3. 1m15s
+
3 sets @ high effort:
60sec Wall Balls- 20#'s            31, 30, 30 reps
60sec rest
60sec Pistols                             23, 24, 24 reps
60sec rest
60sec DB Alt. Power Snatch   15 18, 17 reps
60sec rest
+
2k Row @75% effort
Time: 7m51.6     Avg/500m= 1m57.9

Notes:

- UB for the DL, all the Box Jumps were done with step downs.
- everything else felt pretty good

May. 28th

Week 3 / Day 4- Regional Prep

For Time:
50 Wall Balls- 20#'s
50 CTB Chin-ups
50 Pistols
50 DB Alt. Power Snatch @70#'s
Time: 11m57s
+
rest 15mins
+
For Time:
50 Wall Balls- 20#'s
50 CTB Chin-ups
50 Pistols
50 DB Alt. Power Snatch @70#'s
Time: 13m37s

Notes:

- This was really tough, great prep for Event 4 though. This workout will help me put a strategy together.

May. 14th

Week 1 / Day 5 Regional Prep

10mins @90%:
10 Pistols (5/leg)
10 KBS @32kgs
Score: 9 Rds + 10 + 1 rep
- rest 10mins
10mins @90%:
10 Push-ups
10 Alt. DB Power Snatch @75#'s
Score: 7 Rds + 10 + 2 reps

Notes:

- 1st scenario overall felt great! KBS was done UB
- 2nd Scenario, the DB Snatch was really smashing my breathing. The weight wasn't that bad. All the Push-ups were UB.

Apr. 27th-29th- Regionals

Event 1:

"Diane"

21,15, 9 rep rds for time of:

DL @225#'s
HSPU

Time: 5m53s (14th Place)

Event 2:

For time:

2000m Row
50 Pistols
30 Hang Cleans @225#'s

Time: 16m42s (11th Place)

Event 3:

4 Rds for time of:

10 DB Snatches- 100#'s
Shuttle Sprint

Time: 4m26s (8th Place)

Event 4:

For time:

50 BS @135#'s
40 Chin-ups
30 Shoulder to Overhead @135#'s
50 FS @85#'s
40 Chin-ups
30 Shoulder to Overhead @85#'s
50 OHS @65#'s
40 Chin-ups
30 Shoulder to Overhead @65#'s

Time: 23m10s* (Tied for 19th Place)
*made it to 50 OHS before the time cap expired


Event 5:

Snatch Ladder w/ 20 DU's cash in

Score: 205#'s + 30 DU's (Tied for 8th Place)

Event 6:

For time:

3 Rds of:
7 DL @345#'s
7 MU's
then..
3 Rds of:
21 T2B
21 WB- 20#'s
then...
100ft Farmer Carry- 100# DB's
28 CTD Burpee BJ
100ft Farmer Carry- 100# DB's
3 MU's

Time: 17m06s (7th Place)*
*made it to 26 Burpee BJ before time expired

Result:

8th Place Overall (67)

Goals Accomplished:

1. Make it to the 3rd day or last workout- Completed

2. Come Top 10 in the 2012 Regionals- Completed

Apr. 20th- Regional Prep

Single Arm DB Power Snatch tech- only a few tough reps

40(4), 60(4), 70(4), 80(4), 90(4), 100(4)

+

Row10mins @2m00s avg/500m

1m58.3 avg/500m= 2535m

+

Pistols, AMRAP in 30sec x 5 sets, rest 30sec

1. 13 reps    2. 15 reps   3. 15 reps     4. 14 reps    5. 15 reps

+

Row10mins @2m00s avg/500m

1m58.5 avg/500m= 2531m

+

For time:

50 Back Squats @135 (drop the bar 2 times, rest 20sec b/t drops)

Time: 2m38s, zero drops  (did 52 reps just in case I miss counted)

Workout Video of DB Power Snatch and the Back Squats

Apr. 12th

Got my ass in gear and did the workout right when I got up. It actually felt great, I'm going to try this more often. HSPU are still not the greatest. I'm pretty pleased with the Pistols on this session.


5 sets @high effort:
AMRAP HSPU from 3" depth  (I did as many strict reps as I can then I switched to Kipping)
rest 10sec
15-20 CTB Chin-ups
*rest 3mins b/t sets
(HSPU / CTB Chin-ups) 
1. (8 / 19)    
2. (9 / 20)   
3. (5 / 18)   
4. (8 / 16)   
5. (4 / 18)
+
5 sets @high effort:
AMRAP Ring Dips (-3)
rest 10 sec
AMRAP Pistols in 1min
*rest 3mins b/t sets
(Ring Dips / Pistols)
1. (19 / 23)
2. (17 / 25)
3. (14 / 26)
4. (14 / 24)
5. (13 / 24)

Feb. 29th

Part 1:

AMRAP in 10mins of:

3 MU's- all UB
6 HSPU- kipping allowed
9/leg Pistols

Score: 6rds+3+3 reps

Rest 6hrs+

Part 2:

AMRAP in 15 mins of:

15 KBS- 32kgs- all UB
15 CTD Burpees

Score: 8rds+15+13 reps