June 4, 2011
2011 CrossFit Games Regional Workout 4
100 Kettlebell swings, 24kg
95 pound Overhead squat, 100 reps
Post time to comments.
Thruster ladder at the Mid Atlantic Regionals.
"Shoes, Barefoot Running and Lance Armstrong" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]
Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment - video [wmv] [mov]
A Glimpse at Mikko's 2011 Games Training - video [wmv] [mov]
"He who has a why to live can bear almost any how."
Posted by lauren at June 4, 2011 5:00 PM
- Friedrich Nietzsche
What a great quote by Nietzsche. A two day rest period will definitely help me make it through this efficiently.
I did this one yesterday - had to drop the OHS from 95 - 75 after 25 reps - still took my 43 minutes - pretty good huh ? Oh, wait, we were supposed to do it fast, not see how long it would take us ??? Dang - there goes my shot at the games....
Is the mikko video not working for anyone else?
you guys are gettin serious
guy in the pic..Nate Shrader(sp)...word on the street, he is not weak! not too bad of an engine either!
what an incredible photo! Nicely done Nicole Bedard!
@chase lingle: right click the "wmv" link, then "save as...", play with windows media player once downloaded... :)
Did this one Monday (SealFit.com) and it was the worst portion of the WOD. Those OHS really start to suck! Got it done. Love me some Crossfit based training! Hooyah!
@jshep: right click the "wmv" link, then "save as...", play with windows media player once downloaded... :)
sorry chase...pressed "post" too quickly...first comment meant for jshep! :D
325 lb Thruster at Norcal today...sick.
What were some of the times for this? Looks rough...
I'd have to measure this one in days!
Also did this one on Monday from Sealfit/US CrossFit site. I was sailing along until I hit the OHS. They were killer. Great WOD. Was feeling it for a couple of days later...
I've been "meaning" to do this one since watching my husband go through it at Regionals...however, I prefer NOT to do the extra 45 reps he got called on! holy swings!
Great quite and freegin wod. Embrace the suckage
Crap! I'm still sore from the 150 pull ups on Tuesday.
Crap! I'm still sore from the 150 pull ups on Tuesday.
I did my first OLY competition tonight and qualified for Nationals in my weight class (53kgs) and the one up!
I was so nervous the whole time but I'm so happy that it went okay! Now it's time for cake! :D Yipppeee
Is this complete one then move on or can it be broken down?
AT #23...complete each...no breaking up...watch the discussion video with Castro discussing the standards.
So what's the deal with "minimal" shoes all of a sudden? I myself like "light" shoes like the Free series and I lift in Converse but this idea that you MUST wear no shoes or Vibrams is getting out of hand. People have been running for decades in running shoes without a problem and now they are the Devil. My buddy is an ultrarunner and he wears heavier shoes than I do....can we please give this a rest?
28:40 as RX'd last week. My shoulders were fried!!!
had to use 25kg plate. No kb at gym.
started with 95lb ohs but after 20 reps I decided to scale it down to 65lb. I really wanted to focus on form.
200 single unders
5 sets of 20
sub'd box jumps for double unders
Many years ago I did my degree dissertation on Nietzsche; he has a way with words; good quote...
Eric, fivefingers are awesome. Minimalist shoes just make sense to me. Don't hate
19:30.....hands were shredded after the pull-ups
thanks for the blisters crossfit
Tape and Glove to cover open rip on right palm from Tues.
Sub 55# dmb (no Kettlebell)
Dead by the time I got to OHS...over 12 min. there alone! At least I know where I can improve.
#24 do as shown, complete each movement before moving on to the next.
Did this last weekend with the women's weights. Brutal. 31-something. Wheels came flying off during the OHS.
Did a fun WOD and skills session at CF Park Hill in Denver yesterday (details in musings tomorrow) where "The Heir" has been training. Nothing like a Crossfit Box.
Best of luck to all on this one.
Mikko sounds incredibly focused on the games this year (not that he hasn't always been focused), just saying what a beast. And he seems like a down to earth, good guy besides.
Mad Workout. The standard for the kettlebells as shown in castros video though makes no sense to me. Requiring that the bottom of the kettlebell points straight up at the top of the lift greatly increases the risk of it tipping back and causing potential injury as it falls.
This was seen many many times at the Aus regional.
Im sure there must have been a reason why they changed this but i would love to hear what it was.
Subbed to only 50 OHS - wrists could not take anymore. All else as rx'd
feeling punked this morning, cut it in half.
50 of everything, 30lb dumbbell swings and 45lb OHS
100 24kg kettlebell swings
100 75 lb. OH squats
Science has considered your offer and has decided to continue it's progression without you.
OHS are the worst, it took me about 18 minutes to do all of them.
Subbed box jumps for DU's.
24:46 as rx'd Need to improve on my pull ups, couldn't do more than 10 at a time past 50. double-unders are improving though.
I had a hard time with the double-unders, great WOD
Day 60 of 100DBC.
Then today's WOD subbing 20 kg KB and single-unders: 51:35. Tough!
Preformed this one a couple hours ago.
I have a long way to go to qualify for the games next year but I'm on my way.
Cut this one in half b/c of lack of time.
50 KB swings 35#
100 jump ropes
50 OHS 95#
I appreciate what Mikko said about working out alone. I'm the same way, which is a bit of an anomaly in the community. I like the solace found in my early morning workouts in my garage.
Killer wod on the hands i got armpump after the pullups
As rx 20:35
I loved every bit of it...not!
3,2, 1...get in my car drive to the gym, warm-up, Go!
that rocked my socks off
sub 400 single unders and 75lbs OHS
as rx'd 19:55
52.5 lbs for kettlebells
23 overhead squats @ 95 lbs.
27 overhead squats @ 65 lbs.
DNC 50 overhead squats ... totally cashed out
First time completing 100 pullups with no assistance!
No. 33 and 46....you are part of the problem, not the solution. I've never had these mystery problems that traditional running shoes supposedly cause. I'd just appreciate it if people quit dipping in my fruit loops and telling me I'm wrong. Run in the shoes you want to run in and spend less time on the soapbox is all I ask....
28:59 w/ 50# KB
Pullup bar wouldn't allow kipping
subbed tuck jumps for DUs and 55lb dumbell for KBS
50 PULLUPS 24 W/ HELP
50lb db swings x 50
300 jump ropes
65lb overhead squats x 75
20 kg KB
65 lbs OHS
Outside in the TX sun -- brutal heat but I love working out outside and never miss a chance no matter how hot or cold.
Knew this would be slow -- DU's and OHS are my two worst nemeses, although I like having the chance to practice them in a timed WOD setting.
Was really excited today to get videos from Coach B. and Mikko, two of my favorites.
38 minutes Rx'd
I've been doing crossfit for two years and that was the toughest one to date.
Is the Mikko video not working for anyone else? Once I click the wmv link like normall it seems to run smoothly, until at about :20 in when mikko looks at his watch. The video completely stops at that point. Not buffering, just stops.
Did 50s instead of 100s and only used 45# for OHS
I dub thee "Brutal Workout".
I think I left my soul at the gym on that one.
is there a substitution for overhead squats? I do not have barbells.
One of the worst! Take less breaks
W/U: yard work.
As Rx: 30:51 (active rest day).
C/D: static stretch of shoulders; PNF of hamstrings.
Since this is my active rest cycle, I slowed the pace to 10 reps a minute (except for the double-unders, which I did in one set). Went as fast as I could on each 10 rep set of the pull-ups and KBS. OHS sets were at a regular pace that didn't feel all that fast. This was an enjoyable approach to the WOD.
45:00 on the nose... sucking air this morning on this one. I was still fried from the 150 pullups and burpees straight into "Moon" ... still sore.. so my pulls were kinda sucky. I did better on the oh squats though. "Active shoulders" were the key to me increasing weight and flexibility on those. Slow, but I did it.
Sub box jumps for DU's
Didn't see you in the gym today Mikey. I'm guessing you think hosting a BBQ today excuses you, I think not.
Don't want to be negative, and the doc in the video has definitely helped thousands of runners over his lifetime, but I think this talk on running should be taken with a grain of salt. There are plenty of people without much of an arch that absolutely need assistance from their shoes. Running barefoot, in my experience with patients, is not a good technique and is often detrimental to people's gait and health of their feet. Perhaps it can help with re-developing an arch, but the potential consequences are severe. Before anyone starts running barefoot, or a flat-footed runner abandons their arch support, please consult with your doc. I just want to be a help to people. Thanks.
37:48 Subbed box jumps for double unders, used 20kg kettlebell and did 85lb. OHS.
75 kb swings (50#)
75 double unders
40 overhead static lunges per leg (55#)
1:04:17 a brutal welcome back to CF
23 minutes flat as Rx'ed. I was hoping for sub 20 but pullups were tough today and a little too broken up for my liking. It felt good and it was a solid time nonetheless.
53 minutes . crap couldnt even get my age! congrates to everybody that broke 45 min.
27:05 50 reps each , 65# ohs
Rx'd - 40:05
Multiple blisters on hands and 98 deg temp. really took it out of me today.
800 meter run
75kb eye level swing 30lbs
75 ring pushup
75 band assisted pull ins These torch ur abdominals
800 meter run
The guy who interviewed Tuomas Vainio is a total disgrace. Making fun of peoples names and accents is low by any standards.
24 6'2" 205lbs m
+5 mile run
*subbed 400x regular jumps for doubles
29:09 as rx'd.
Mikko doing 3 to 5 metcons per day. I had considered throwing on some 5 x 400 m runs after the WOD but completing the WOD reminded me of the amount of work and time Mikko puts in a daily basis at 3 to 5 per day. Didn't have the time today for a second metcon but hopefully tomorrow. Thanks for sharing the training regimen, it is a good influence for the rest of us who might complain about a single WOD.
Changed this wod because I wanted to do it at the beach.
100 12kg kb swings
100 sit ups
100 double unders
(Threw the burpees in to complete my burpees for day 98 of the 100 day challenge.)
Did CF Progressive WOD...dunno what time for main site wod, i think around 40min, just got back still getting acclimated to the elevation and time change...excuses, excuses.
intense WOD. I almost lost my preworkout shake!! Nice.
100 Red-band assisted pull-ups
100 35lb KBS
45 OHS (65 lb)
Couldn't complete the workout because one of my 10 lb plates broke in half.
100 Pull ups
100 kb swings with 20 kg
100 40 kg OH squat
When I got tierd I just change in to another workout (from pull ups to KB swing and so on). Did from 10 -20 each time exsept the 2unders.
Was that cheating?????
As rx'd: 32.55
Pull-ups, swings and dubs--all under 15 minutes, then I bucked the OHS!
"Battle not with monsters, lest ye become a monster, and if you gaze into the abyss, the abyss gazes also into you." ~Friedrich Nietzsche
2 Rds of:
50 KB swings 45lb
50 Double Under
50 OHS 65lb
17:00 minus 35 OHS (ran out of time)
As Rx 37:55. Hands shredded, will be a few days to heal before pull ups again. Great WOD but not again for some months.
Subs: 80 pull-ups, 35lb kbs, 65lb OHS
Wanted to lift heavy before heading out to Toronto. Will still try to visit CF Toronto. Did the regional wod #3 MD
Box Jump, 30"
10:25 (back started to round a bit at the end)
34:30: subbed 200 single for double unders due to injury, 40 ohsq as prescribed, 60 @75 lbs.
100 pull ups
100 dumbell swings 55lb
100 box jumps 14"
100 OHS, 50 @ 95lb, 50 @ 75lb
Finished pullups at 9:56(PR), done with dumbell swings & box jumps at 20 min. Took me until 31 min to get the first 50 OHS, then I had to scale down to 75lbs. Awful WOD.
52.5 lb. kettlebells
23 overhead squats @ 95 lbs.
27 overhead squats @ 65 lbs.
Cashed out after 50 reps on overhead squats
First ime ever completing 100 pullups with no assistance!
50 pullups, 50 45lb db swings, 50 DU (with a single in between each) 100 air squats
M/65/184-After nearly 3 hours of karate, in 98 deg F temps-For time (scaled):
30 Dumbbell swings, 35 lbs
30 pound Overhead squat, 100 reps
I picked the wrong day to start crossfit.....ouch!
injured knee so couldn't do DU's or OHS...
100 kettlebell swings (30lbs)
100 abmat situps
50 overhead press (45lbs)
Ben Smith just did a 15:50 in this WOD at the Mid-Lant Regionals! Epic!
@Comment #80 - Posted by: Sean at June 4, 2011 12:12 PM
Based on your reference to patients, I'm assuming you're a doctor or physical therapist of some sort. Any chance you'd be willing to PM me for a couple quick questions via email? Military crossfitter here who's battled the negatives of very low arches my whole life...I've semi-embraced the minimalist shoe thing, but cautiously and with mixed results. I'd love to pick your brain for a few minutes if you can spare the time. If not, I understand completely.
Thanks in advance.
Wow, thatsalotta reps.
w/u - static n-s, bar dislocates, cfwu x 1, 5 pushups feet on bench, 5 KBS 55#, 5 cal C2 row, 10 OHS 45#
100 pullups - Tabata
100 KBS 55#
100 cal C2 row (sub for DU; right leg can't handle any-unders until rehabbed)
50 1/2 ROM 20# OHS -- right leg hot -- then 50 1/2 ROM air squat
Scaled to 50 reps, then as rx'd, no warmup, not timed.
Spent all day bldg/mtg new pullup bar, good way to christen it.
as rx'd, but no chalk :(
75 Kettlebell swings, 16kg
65 pound Overhead squat, 75 reps
Weight assisted pullups (60 pounds)
KB swings as rx'ed
200 single unders (will do box jumps instead next time
50 75 pound overhead squats
Holy Cow Batman! This WOD killed me! At 50 OHS my body literally made me quit. Ran pout of steam, ran out of energy and flat couldn't keep the bar up. LOVED IT!
32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kb swing 16kg x 5-5 24kg x 3-3
Single under / double under practice
Overhead squat 45lbs x 5-5 65lbs x 5-5 95lbs x 3-3
As rx’d: 37:24
Foam roll after
500m row: 2:00, 2:10, 2:14, 2:20, 2:20
dead hang pull-ups: 10,8,8,8,7
37.5lb barbell swings x100
double unders every third jump x100 plus many fails
pull ups progressing to jumping last 30 x 100
75lb ohs with last 30 being 95lbs x 100
at a longer then expected 55mins but I loved every min of it!
CFWU(1 set only of dips, pull-ups,OHS)
Subbed 55# Dumbell for KB
Remainder as Rx'd 35'16"
Sub- 65lb OHS
I got massacred on the OHS, even at the 65lbs. The KBs did not go that well either, which was surprising.
Sub for tuck jumps and 75lbs on OHS for 80 reps after 20 reps at 95
Wrists and shoulders are sore from this one.
100 dumbbell swings @ 52.5
100 double unders
50 air squats after i recovered for a bit
2011-06-05: 31:15. Sub 45#kb, 200 singles. Hard. OHS took 14:36.
36:23 As Rx'd... Sort of
50# DB swing
45 DU until I wanted to choke the management at LFF (Globogym) for thinking playground jump ropes are worth a crap in a gym.
Finished with 55 Tuck Jumps and on to the OHS.
50 KB Swings, 16kg
200 jump rope
50 pvc overhead squat
Had to downgrade like crazy but brand new to Crossfit so I figure that's allowed. Also, brutal.....
100 Pull-ups (4:40)
100 Kettlebell swings, 24kg (11:55)
100 Double-unders (15:30)
65 pound (30kg) Overhead squat, 100 reps
9:30 for downscaled OHS shows what I have to work on.
50x KB swings, 1.5 pood
75x 1:1: single:double-unders
75x 65# OHS
Did this yesterday.
Did Brand X Pack scaling:
75 pull ups
50 kb swings (52.5lbs dumbell)
75 double unders
50 95lbs overhead squat
100 Kettlebell swings, 35 lbs.
100 unanchored situps
65 pound Overhead squat, 100 reps
BEAST. Rx 28:50. I almost cried on the OHS. 100 DU's was a little challenging sandwiched in there too. We are forging elite fitness with these WODs aren't we bro's and sis's?
50 Kettlebell swings, 24kg
3 minutes speed bag 3 minutes heavy bag
75# squat, 50 reps
100 Swings at 24 KG
20 OHS @ 45#
60 OHS @ 75#
20 OHS @ 95#
approx. 65 min
Spalding hvy rope
50 KB Swings (53#)
50 OHS 65#
3 mile run...
30 95# Thrusters
40 40# Kettles
100 1.5pd KBS
50 DU/300 SU
100 OHS 75#
46:45 made it 50 reps into the OHS, then scaled down to 65# for the final 50.
100 50# DBS
100 Tuck Jumps
60 OHS 65#
40 OHS 45#
M/ 37/ 133 lbs/ 5'-6"
As Rx: 26:38
I was doing pretty well, about 14 minutes going into the OHS, but that KILLED my time. I did them as 10 rep sets. I used the bar off the ground as that's how it would be in the competition. I was only surprised at how the legs were a bit fried after the KB swings (I use 55 pound dumbells as we don't have KBs in my gym)
I did the pullups in about 4:40 then another about 6:00 minutes for the KB swings then about 2:30 for the D.U.s and then I got killed on the OHS. I am fine doing 95 lb OHS, but 100 at the end was a GREAT test. I think that's a good way to test yourself after you're tired.
100 kettlebell swing, as rx'd weight
200 single unders
10x 95# OHS, 90x 65# OHS
hard to do double unders when everyone is looking at you screw up every single one...
tuck jumps for du
50# db for kb swings
75 Beg Pull-ups
50 Kettlebell swings, 40 pound dumbbell
75 tuck jumps
65 pound Overhead squat, 50 reps
did only 10 swings (broken db)
100 Kettlebell swings, 50lb
45 pound Overhead squat, 100 reps
I can't do DU's, so I did double the amount of single unders. I also could not do 100 reps, OHS, so scaled to 45lb bar only
39:40min as Rx'd
Thank you CrossFit
100 Pull-ups: 4.46 at 72% HR
100 Kettlebell swings, 24kg: 7.57 at 74%
100 Double-unders: 3.55 at 76%
95 pound Overhead squat, 100 reps: 11.17 at 71%
Overall = 27.56 at 73%, cal = 530.
Fine with PU- 30-20-15-10-10-10-8-7.
KB= yuck 20, then 10-12, the rest of the way.
OHS, wheels came off, sore back more than strength issue, breaks became longer and longer
mostly 15-15-10s rest of the way..
I thought I would do better but the KB really took it out of me.
Oh well, try better next time.
Pullups with band
32 yom, 190 lbs
subbed 55 lb db swings, tuck jumps for du's
ohs took forever
Only finished 50 and had to get back from lunch.
Total time to that point was 37:55.
36 yom 201 lbs.
42:50 with doing only ten reps of the overhead squats at 75lbs.
50 pullups w purple band
100 k bells 25lbs
100 jump ropes
50 overhead squat (20 @ 45lb, 30 @ 25lbs)
could have and should have used 35lb for kbells... mad at myself after!
overhead squats are still a work in progress for me. very difficult for me to do w any significant amount of weight.
Scaled to 45# OHS. Rest as Rx'd.
Scaled to 35# KB swings and 65# OHS. Rest as Rx'd.
50 reps each. 50lb db. 45lb ohs
As rx'd....till the OHS. 1-10@75, 11-30@65, 31-60@45, 61-100w/dowel. 35:47.
100 pull ups
100 kb swings with 7.5 kg
100 double unders
100 45 lb ohs
thought i was fit until i started doing these workouts.
65 lbs for OHS, 35:14
KB and OHS were the most hard to complete.
hardest wod i've ever done, hands down, period.
partitioned 50's and all well broken but completed. tough wod. loved it.
db swing 24k
o/h sq 40k
Scaled p/u's to 50 & used 55# d/b swings. Rest as rx'd.
as rx'd with 52# dumbbell
broken mixed sets with everything. easily one of the top 5 hardest workout.
100 35lb dumbell swings
100 double unders
100 OHS, 80lbs x 61, 75lbs x 39
100 pullups in under 8mins. unreal! 6 mos ago I couldn't finish 25 pullups at all! Thanks Crossfit!
CFWU-3 12 pushups instead of PU 2nd. Superman. Burgener. K to E.
Pretty tough. DU terrible. Lost touch/rhythm again.
Split times at completion of exercise so include break/transition.
PU: 5:10 30 then a lot of 6's. Tried to focus on good drop & tight lumbar to get bottom of legs back.
KB: 7:16 Grip real tough. Worked on hips back, chest up. Breaks too long in between sets. Mostly 11-14's
DU: 5:49 Terrible. Couldn't swing rope initially because forearms were so fried. Need to slow cadence in my head & keep rope closer to torso.
OHS: 10:59 Not to bad. Tried to focus on tight back at bottom & out of hole. Breaks too long here too.
Wow, that was f'd up. Used 39lbs for KB swing and 75 for OHS. Hurt neck/shoulder after 90, yes 90, OHS.
feeling very average (with a cold coming on) so scaled down to 50s. 18k db swing and 40k OHS.
On the plus side, this is the first time is the first time i have done double unders (usually sub with tuck jumps)
WOD #106 - Done on 6/10. Scaled pullups by using a Cybex Assisted Chin-up/Dip machine on setting 15, KB's and DU's as Rx, and since I had to be at my nephew's baseball game and the pullups took forever, had to scale the OHS to just banging out 100 air squats.
Greg A.'s warmup (no pullups or dips, DB range of motion instead)
WOD Time - 46:17
100 box jump pullups
100 kettlebell swings, 16kg
100 regular jumprope jumps
100 45lsb overhead squats
Thanks Crossfit!!!! I love this community.
As rx'd 32:54
did the sealfit card workout agin
still on vacation
diamonds= knees 2 elbows
spades = hand release pushups
clubs= tuck jumps
50 db swings 40#
50 ohs 75#
49.59. 75# ohs. Otherwise rxd.
CFWU x 3; ring dips and walking lunges
100 Kettlebell swings, 35#
100 Overhead squat, 75 pound
took 10 days off
cut in half; front squat for ohs
Sub 10lb bar for OHS working on technique
Otherwise as rx'd
CF day 45
1/2 the pullups aided on machine, other 1/2 kip'g
Swing as rxd
Sub 100 single unders + 100 high toe jumps for double unders
OH squat x 50 (was losing strength and form...and safety was beginning to concern me...only had iron plates and no drop pads)
Had to sub FS (95#) for OHS as scaled to #65 was just not going to happen once I got there. All else as rx'd. 36:14
As rx'd, 24:55.
For me, this was by far the hardest of the regional workouts, and one of the hardest CrossFit WODs I've ever done. By the end, it seemed like every part of me was shredded.
Started pullups with the first 30, then sets of 10, sets of 5 near the end. Got through these in 5 minutes. 30 second breather, then on to KB swings.
I did the swings in sets of 20; lungs were burning by this time, but grip was also a limiting factor. Almost dropped the bell on rep 95. Finished these at 12 minutes. A little behind my intended pace, but no callous tears, so I considered myself fortunate there.
My grip was so trashed, I could barely swing the rope, so I had more trouble than normal with double-unders. I did these in 4 sets with some gasping in between - finished at about 16:30.
Now the cap for this workout at Regionals was 25 minutes - and that was my goal - so I had hoped to save myself a good 10 minutes for the OHS. Cause frankly 100 at 95# sounds like a s***-ton of reps. Instead, I had 8:30 left. I did the OHS 20-15-11-12-12-10-10-6-4.
Of note on these: on rep 46, I felt I had more in my legs, but my shoulders couldn't support the weight, so instead of dropping, I thought I'd just rack the bar behind my head and rest a bit. Well I was sweaty and tired, and so the bar slipped down my back and nearly tore my arms off.
At rep 80, I was fatiguing, but I was close to finishing, and only at 23 something - so I had a shot at finishing under 25. I got through 10 reps (to 90), and again tried racking the weight (more carefully this time). That worked, and after resting, I was able to pound out 6 more reps before dropping. So now I'm at 96, with about 20 seconds to go. Only problem was I was pretty lightheaded. I sucked in two big breaths, and just hoped I could keep the weight overhead for 4 more reps. Let me tell you, they were 4 ugly-as-sin reps. I finished just under 25 minutes, and crumpled to the ground for a good 5-10 minutes more.
Brutal, brutal WOD.
As rxd 28:22
57 158 174
OHS took longer than other 3 combined :(.
100 jumping pull ups
100 17 kg db swing
100 overheadS. 20 kg
24 40 min