Sunday, October 26, 2014

Monday October 27, 2014-

Attention HP-Athletes:
This week we will be doing some data collection; and would appreciate if you can fill out the following, short, survey. This will help us get a better understanding of what you are trying to accomplish in the short/ long term, and where you stand relative to those goals (based on previous/ upcoming testing). This will also help us get an idea of how many people are currently following each focus group- since a lot of followers do not post on a regular basis and we want to make sure they are accounted for in the group avatar. 

HPA Focus Group (gold, blue, power):
Region/ Affiliate: 
Placing in last years open/regionals: 
Short Term Goals:
Long Term Goals:
Perceived Strengths:
Perceived Weaknesses: 
Sporting History/ Background: 

-High Performance Athlete 

A. PC. Clean; 1.1x5; rest 2m
B. BS; 2 reps x7 sets; rest 2-3m (all tough sets, but don't go for broke)
4 Sets- for max reps:
:30 Hang Power Clean (135/95#)
:30 Rest
:30 DB Thruster (40/30 per hand)
:30 Rest
:30 DU's
Rest 2-3m
*Goal is as many reps as possible each set, whist maintaining output from set to set (ie- dont go 100% on set one and burn yourself out).

HPA- Blue
A. Power Clean 1.1 x 4 sets, rest 2 min
B. Back Squat , 3 tough reps x 5 sets, rest 2-3 min
Four sets of the following:
:30 Tng Squat Clean 135/95
rest :15
:30 C2B pull up
rest :15
:30 Double under
rest 2 min

HPA - Power
Mon - C&J - Bsqaut - UB strength
A. Power Clean & Push Jerk, 1RM
B. Back Squat @ 20X1, work to tough 4 rep
C1. Wtd Supinated chinup @ 30X1, 2 tough reps x 5 sets rest 1 min
C2. Push press, 3-2-1-2-3 rest 1 min
**Make sure 1 rep on part C2 is NOT an absolute max but instead just a challenging rep. Also, make 2nd set of (2) and 2nd set of (3) heavier than that of the first sets. Plan accordingly however do not baby the first 2 sets**


  1. Blue


    A) 185#, 205#, 215#, 220#x 1(failed 2nd rep)
    B) 225#, 245 for remaining sets
    4 Sets of AD Cals, C2B, GHD Sit-ups
    -AD: 16,16,15,14
    -C2B: 15,13,11,10
    -GHD: 12,12,10,10
    *Woke and my patellar tendonitis was flared up in my right knee.
    *Felt super heavy this morning, had no real pop today. Right knee probably had something to do with this.
    *Subbed two movements because my right knee wasn't feel 100%

  2. Gold.
    Canada west, not affiliated.
    I was hurt last year, no open.
    Regionals 2015.
    Not sure, depends on wife and kids.
    Not quitting, pushing thru pain.
    C2b, mu, 1rm strength, bs, pulling, high reps of gymnastics.
    Played 9 years of pro hockey, qualified for regionals twice.
    A 225,235,240,240,245f
    B 325 for all

  3. HPA Focus Group

    Region/ Affiliate: Southern California - Crossfit Aviator
    Placing in last years open/regionals: 50th percentile
    Short Term Goals: Not suck as much
    Long Term Goals: Being healthy and having fund doing it
    Perceived Strengths: Aerobic capacity and body-weight movements
    Perceived Weaknesses: Strength and energy output
    Sporting History/ Background: 5'9'' and 170lbs. I have a fast metabolism and found that weightlifting prevents me from being rail thin.

  4. Gold

    HPA Focus Group (gold, blue, power): Gold
    Region/ Affiliate: Mid-Atlantic / Crossfit SouthEnd
    Placing in last years open/regionals: DNP/ Wrist Surgery
    Short Term Goals: Regionals
    Long Term Goals: Dow well at Regionals
    Perceived Strengths: OLY technique, DU, HS walk, Kipping HSPU
    Perceived Weaknesses: Strict HSPU, DL, Endurance
    Sporting History/ Background: HS wrestling

    A) 255X4, 265
    B) 335, 345, 355X5
    1- 16, 10, 48
    2- 15, 7, 38
    3- 13, 7, 53 (Only round were I went all 30 sec on DU)
    4- 11, 7, 47

  5. HPA Focus Group: BLUE
    Region/ Affiliate: SoCAL - Crossfit Avaitor
    Placing in last years open/regionals: Dont even remember - 4 or 5 months into CF
    Short Term Goals: Staying Fit and functional
    Long Term Goals: Possibly qualify for regionals - add ~ 15lbs of lean muscle
    Perceived Strengths: BW movements, Strength
    Perceived Weaknesses: Overhead and Shoulder movements - aerobic recovery
    Sporting History/ Background: HS Wrestling with several martial arts. 5'7 165lbs


    A - 205 all sets
    B - 225, 245, 265, 275, 285

    1 - 9, 15, 45
    2 - 8, 9, 46
    3 - 7, 10, 45
    4 - 7, 7, 38

    Round 2 I lost all pulling power in my left arm for C2B - had to break sets up into 1 or 3 reps each
    Round 3 I caught the squat clean with all wrist and really tweaked it.

  6. HPA Focus Group (gold, blue, power): blue
    Region/ Affiliate: Europe (CrossFit Bulls and Bears)
    Placing in last years open/regionals: 23825
    Short Term Goals: top 200 in Germany in Open 2015, but even more important - having fun
    Long Term Goals: maybe compete in smaller national competitions, keep up with top athletes in the box
    Perceived Strengths: pressing movements (barbell, DB, etc.)
    Perceived Weaknesses: squats, snatch, bodyweight work
    Sporting History/ Background: regular fitness/bodybuilding regimen

  7. Blue
    Region/ Affiliate: Southern California - Crossfit Aviator
    Placing in last years open/regionals: 71st percentile in 2014 SoCal region Open. I ranked 2nd among the females who competed at our box (only behind the female coach).
    Short Term Goals: Hold my own at two, upcoming local competitions
    Long Term Goals: Staying fit and healthy while having fun. Gaining strength and proficiency with the lifts and skills. Being competitive locally wouldn't hurt either ;)
    Perceived Strengths: Aerobic capacity and body-weight movements
    Perceived Weaknesses: Strength and certain skills (DUs, MUs, etc.)
    Sporting History/ Background:5'2 and 118 lbs. I was a runner before I started crossfit.

  8. Blue:
    A.65/85/105/110 (missed second rep at 110)
    B. 135/155/165/170/175
    (all C2B pull-ups--WOOOO!)

  9. Focus Group: Blue
    Region/ Affiliate: Crossfit Aviator
    Placing in last years open/regionals: sick, didn't do all the workouts/didn't register
    Short Term Goals: hit my max/speed/etc goals
    Long Term Goals: make regionals for Crossfit Games
    Perceived Strengths: leg based movements, motor, consistency of scores
    Perceived Weaknesses: running, gymnastics movements
    Sporting History/ Background: High school footbal

  10. A. 155, 165, 185, 205
    B. 225, 245, 275, 285, 305

  11. Blue:
    A. 135, 155, 175, 195
    B. 185, 205, 215, 225, 225

  12. First time posting. I follow the blog (Blue) from Australia however, I do the WODs a week behind.
    Goals: Relative strength and endurance.
    Not affiliated - Australia
    Not concerned with regionals
    Sports background: Rugby League, Touch Football.
    Weaknesses: Gymnastics, Relative strength and Endurance - Struggle to continue in met cons eg. Helen have to breakup movements.

    Will it be an issue posting results a week behind, the daily WODs are released too late for me to plan around kids.

  13. HPA Focus Group (gold, blue, power): Blue
    Region/ Affiliate: UK/Europe / Crossfit Peckham
    Placing in last years open/regionals: Didn't do
    Short Term Goals: Fluid ring muscle ups, Better squatting and pressing strength, stronger olympic lifts
    Long Term Goals: I'd love to get to a standard where I can compete
    Perceived Strengths: aerobic work. Mentality.
    Perceived Weaknesses: Absolute strength. Muscle ups. C2B. gymnastic work
    Sporting History/ Background: Rugby union/league/ Cross country running/ 800m athletics.