At some point this week I will have the opportunity to address the approach to regional programming. Since I’m pressed for time tonight, I’ll say this: keep following. This site will not be programmed only for regional competitors, and it won’t be programmed only for competitors who are already in their off season. Just bear with us and you will see the plan.
It’s been a long day, and a long but productive 5 weeks. I don’t have 5% of the time I’d need to recap the entire thing tonight. I do need to say a little, so I’ll try to be concise.
-I’d like to congratulate our THREE overall region champions: Brandon Phillips (19th in the world), Kevin Simons (21st in the world), and Jason Hoggan (35th in the world). I had the pleasure of coaching all three of them at the CrossFit Heath training camp this weekend, and as you would expect, they took turns beating the hell out of each other all weekend.
In 2011 Hoggan finished 54th, Simons 75th, and Phillips 102nd overall. Brandon improved 83 places and never repeated a WOD.
-On Saturday, in back-to-back heats, Talayna Fortunato and Natalie McLain posted the 2nd and 3rd best scores in the world on 12.5. Natalie, who finished the Open ranked 36th overall, held the overall lead at 154 reps for approximately 12 minutes. With the luxury of knowing the number to beat, Talayna stuck to a well designed rep scheme, and pulled off an amazing set of 10 unbroken pullups, then 3 more, after completing the round of 21 thrusters at around the same time as Natalie.
We knew T was a favorite coming into the WOD, but Natalie left the entire room with their jaws on the floor. Without her performance, T may not have known what was possible. I’d venture a guess that if she’d seen Camille’s insane 173 in person, she might have been able to go get it. Remember, just 5 weeks ago, T was doing 118 burpees with a broken rib. 5 weeks later she made it all the way back to 17th in the world and 2nd in the region.
1) 5X2 Snatch @ 75-85% – rest 90 sec.
Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.
2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
3 rounds of the BB complex-
5 Deadlifts 135/95#
5 Hang Power Cleans 135/95#
5 Push Jerks 135/95#
2 rounds of the BB complex
1 round of the BB complex
1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec.
1b) 3×20 UB T2B – rest 45 sec.