Author Archives: Ben

Sitting 2014 Out

Long story short, I’m too injured, too fat and too short on time to give it a real run in the 2014 CrossFit Open. So I’ve decided to take the pressure off myself and sit out this coming season. Which … Continue reading

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130801

I’m going to consider this the first real workout I performed for the 2014 CrossFit season. My shoulder still isn’t right. Actually I’m still not 100% (back, hip, wrist). But this is the least amount of pain I’ve been in … Continue reading

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I’m Back

Hey you, I have not really trained in months. Not since before the Open really. Over last summer, I ramped up my training in anticipation HQ might open the Masters division to the 40-44 year old age division and they … Continue reading

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Tuesday 130521

If you competed in Regional Weekend #1 congratulations to you no matter where you finished. It was a great weekend for all the athletes and tomorrow I’ll give a shoutout to a special few. All Regional Weekend #1 participants, whether … Continue reading

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Sunday 130519

Olympic jerk: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, if not fatigued, then 3×2 @ 85%, rest 2-3 minutes Strength front squat: 12-15 minutes to a heavy, but not maximal, single (All except for Regional #2) rest > … Continue reading

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Saturday 130518

Olympic A (All Regionals except #2) 1) snatch: 20 minutes to max for the day 2) clean and jerk: 20 minutes to max for the day Olympic B (Regional #2) 1) snatch: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ … Continue reading

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Thursday 130516

All Regionals except #1 Olympic 1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes 2) snatch grip jerk (split or power): 5×1, as heavy as possible, rest … Continue reading

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Wednesday 130515

Regional #1 Note: All of the following work for Regional #1 should be done with very little intensity. It is all “NOT for time”. Strength/Olympic Warm up to and practice starting weight for 3-RM OHS, make sure you can get … Continue reading

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Tuesday 130514

For Regional #1 Strength front squat: 3×5 @ 50-60%, rest 60 seconds Accessory NOT for time: 3 rounds 20 double unders 10 dumbbell snatches @ 70/50# (5 each hand) 10 pistols (5 each leg) rest > 30 minutes prior to … Continue reading

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Sunday 130512

Olympic jerk: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, if not fatigued, then 3×2 @ 85%, rest 2-3 minutes snatch balance: 12-15 minutes to a heavy, but not maximal, single Strength pause front squat: 1×2 @ 60%, 1×2 … Continue reading

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