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April 8, 2014 – Competition

Workout of the Day
Regionals Group 1 Program – May 9-11
Regionals Group 2 Program – May 16-18
Regionals Group 3 Program – May 23-25
Regionals Group 4 Program – May 30-June 1

Masters Regionals Program

OFF-SEASON
A.
For Max Reps:
3 Minutes of Double-Unders

B.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.

C.
Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)
———–
Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.
Please also remember that testing is different than training. These tests are designed to provide information, not necessarily leave you in a pool of sweat on the floor . . . although tomorrow (and Saturday) may accomplish both tasks. Please avoid additional work – it can skew the results. Be patient and you will understand why we test and adjust fire appropriately.

  • Per-Christian Barholm

    a) 128
    B) 100 KG
    C 169 170 167 166 165 163 164 164

  • Brittney Gaethle

    A. 186
    B. 115
    153/148/149/148/149/150/148/143

  • Robban

    A. 154 suck at this
    B. 120kg close grip
    C. between 184-189m the first 5 sets, last 3 178-171

  • Niels Verschuren

    A 272
    B Skipped (shoulder)
    C 173 174 172 171 173 173 172 174

  • Henry Kulla

    C 182, 184, 192, 190, 188, 186, 183, 182

  • thrusterfart

    A) 204
    B) 250
    C) Rower computer broken, did the intervals at 90%

  • Gareth

    A. 237
    B. 285 (10lb PR)
    C. 161, 165, 171, 173, 172, 171, 170, 170

  • Jared Chamberlin

    A. 214
    B. 225 (40 off pr)
    C. 167,171,172,165
    166,164,164,162

  • CARRx

    A. 240
    B. 315
    C. 186,189,187,183,179,174,171,180
    Total row 1449

  • http://www.sportics.se Marcus Jadesköld

    A. 200
    B. 110kg
    C. 170,170,190,170,170,170,150,170

  • JRam

    A. 230
    B. 220 lbs
    C. Run 200 mts each time
    38, 37,37,35,37,38,42,45 sec per interval

  • Alvin Nguyen

    A) 288 (180 UB DU)
    B) 240#
    C) 169, 169, 168, 169, 167, 167, 167, 167

  • blair

    A)144
    B)124#, haven’t benched in 2 years at least. Was good to see where I’m at.
    C)138,145,155,162,168,172, 176(we got toned out as I was in the middle of set 8)

  • Jeff Fee

    A) 231 (180 UB to start)
    B) 255lbs
    C) 174, 176, 175, 172, 172, 171, 170, 170

  • Sebastian Åberg

    A. 226 reps
    B. 330 (and that also my old PR)
    C. 209, 206, 210, 195 ( hehe i full off the rower at 27sec..)
    Didn’t havet time to finish all 8 sets.

  • Cody Lee

    A. 186 never got a good rythm. Can be much better.

    B. Max bench 245, 265 Fx3

    C. Airdyne for 30 seconds/rest 2:30
    .33
    .29
    .29
    .28
    .27
    .27
    .29
    .30

  • Shawn

    Again, following 2 days behind.
    A. 278
    B. 185
    C. 182, 183, 179, 181, 178, 179, 182, 181

  • Zog

    Tweaked upper back on Monday doing HSPUs, rested Tuesday and Wednesday to recover. Got this in today.
    A. 204 reps
    B. 255#
    C. 159/ 161/ 162/ 162/ 166/ 165/ 166/ 168

  • Caleb Doty

    A) 150 Double Unders (I hate DU’s but trying to get better)
    B) 275#

    C) 172, 177, 178, 177, 176, 174, 171, 170. Played around with the damper settings. For me, the highest meter count was at a 9 and 10.

  • John Taurua

    A. Missed
    B. 102.5kg
    C. Missed
    Haven’t done heavy bench press since my globo gym days … 2011 when i used to bench 2 – 3 times a week (haha) …

  • Eric Scroggin

    A. 123
    B. 265
    C. 149,159, 170,175,172,170,166,169

  • Lura D.

    A. 125
    B. 120#, PR
    C. 102 (in 25 secconds…started late), 140, 137, 137, 138, 140, 135, 139

  • Beau Arnold

    B: 305#, last time I benched 1rm I got 280, so a huge PR for me
    C: 160,160,165,165,160, 161,160,165

  • Mike P

    A. 256
    B. 285
    C. 175, 176, 177, 181, 182, 178, 178, 177

  • Kanukai Jackson

    A.236
    B.245
    C. Unable to do as i don’t have access to a rower.

  • Henrik

    A. 189
    B. 109kg
    C. 142, 149, 151, 155, 157, 160, 166, 171

  • Daryl Bosarge (South Central)

    A)200
    B)255 (30 lbs light of PR)
    C)173,176,172,171,170,166,165,171

  • adnad abidar

    A. 217 REPS
    B. 245
    C. 164/162/158/164/158/162/158/168

  • Tyler Durham

    A. 231
    B. 285 (-15 from old max)
    C. 175/176/181/182/177/173/180

  • Taylor Borucki

    A. 198
    B. 155#
    C. 156, 159, 158, 158, 161, 159, 157, 162

  • Jack Bernstein

    A. 264 (rope broke)
    B. 255
    C. 171, 175, 175, 179, 175, 174, 172, 177

  • Glenn Sterner

    A. 225
    B. 245#
    C. 165, 168, 167, 167, 161, 166, 162, 165

  • Crossfitchick

    A-130 kept tripping
    B- Max bench press= 155# PR
    C- average 147 distance

  • Marcel (Canada East)

    A) 205 D.U.
    B) 240lbs (5lbs PR)
    C) 177/179/182/180/178/178/175/177

  • Rasmus Frederiksen

    A) 195, kept tripping
    B) Up to 115kg
    C) all sets 175m +/- a couple meters

  • http://andrewkkirk.com/ Andrew K Kirk

    A) 193
    B) 155# – strained shoulder
    C) Avg = 159m – 154/158/161/157/162/161/160/161

  • Becky Wehler

    A. 215
    B. 145#
    C. 154, 163, 164, 167, 166, 167, 168, 174

  • Jacqueline Jensen

    A.) 203 reps
    B.) 133#
    C.) 139, 142, 151, 149, 150, 147 146, 152

  • Dennis

    A: 178
    B: 105kg (230#)
    C: 167, 168, 167, 159, 162, 163, 158, 162

  • sue

    A) 174
    B) 160 (PR)
    C) 138, 143, 146, 146, 147, 147, 148, 145

  • Roxanne Traugh

    A) 185
    B) 135 match pr
    C) 137, 145, 148, 146, 145, 149, 149, 149

  • Anthony Oriotti

    A. between 150 – 170 :)
    B. fail à 105kgs , fail à 102.5 kgs :/ 100kgs OK
    C. 1. 165m / 2. 162m / 3. 162m / 4. 161m / 5 .163m / 6. 159m / 7. 158m / 8. 155m

  • Murph99

    For Max Reps:
    3 Minutes of Double-Unders – 5

    Build to a 1-RM Bench Press
    50% of possible 1-RM x 5 reps – 130lbs
    65% of possible 1-RM x 4 reps – 165lbs
    75% of possible 1-RM x 3 reps – 190lbs
    85% of possible 1-RM x 2 reps – 215lbs
    90-95% of possible 1-RM x 1 rep – 245lbs
    1RM – 255lbs

    Eight sets for max meters of:
    30 seconds max effort row sprint
    Rest 2:30

    190; 130; 210; 210; 200; 210; 210; 200

    Notes: 1) little sleep night before; slow and sluggish 2) sub’d SDHP for rows times 10 for meters (rower is on order for the garage ;)