Wednesday, March 27, 2013
Wednesday March 27, 2013
A. High Bar Back Squat @ 60% of 1 rep max plus chains, 2 reps x 10 sets, on the minute every minute @ 20x1
- All sets at 155 + 80# Chains
B. 10 Rounds for time of the following:
8 Squats Cleans @ 115 lbs
6 Ring Dips
4 Burpee Box Jumps
- Yeah, this one was tough. Any time you see 10 Rounds and Squat Cleans in the same workout it's never a good thing!!!
- I made a decision to drop most of my reps very early on in the workout in order to maintain a steady pace. I think it was definitely the right approach because these got challenging even at this light weight. Ring Dips were all unbroken as they should be at only 6 reps. Burpee box jumps were very slow. This is basically the place in the workout where I tried to recover a little bit.
- Time was 17:42. I figured this as a 15:00 WOD. Guess I underestimated it a little bit!!
Tuesday March 26, 2013
A. Power Snatch, work to a heavy single.
- I did not do that well on these today. Felt a tweak in my shoulder on one of the first reps I did. Decided to not push it after that. Only worked up to 160#
B. Clean and Jerk @ 80% of your best clean and jerk, 1.1.1 x 3 sets, rest 3 minutes between sets.
- All sets at 205#. These felt pretty good. Would not mind seeing a heavy clean and jerk come up during the last 2 Opens workouts.
C. 10 Sets of the following:
5 Chest to Bar Pull Ups
rest 30 seconds
5 Kipping Handstand Push Ups
rest 30 seconds
- These started off pretty shitty as I started to fail on the HSPU's (as I usually do!) on the 3rd round. Coach Kevin came over and told me that I wasn't getting enough of a kip. He's told me this a million times and I've been pretty stubborn about not following his advice. I finally gave in and was really pulling my knees down to my chest. Wow, what a difference!! Only way I can explain it is it's like the difference between a push press and a split jerk. One movement requires soooo much more shoulder strength than the other.
Monday, March 25, 2013
Sunday March 24, 2013
Opens WOD 13.3, Second attempt
- AMRAP 12:00 of...
150 Wall-Balls
90 Double-Unders
30 Muscle-Ups
I spent my Saturday trying do relax and think of anything besides CrossFit. I did everything possible to relieve the muscle soreness that is inevitable after 150 Wall-Balls. I tried Ice Baths, contrast showers, stretching throughout the day, foam rolling. I also went for about a 2 mile power walk as an active recovery piece.
By Sunday I was still a little sore but overall felt pretty good. Due to my epic failure on my first attempt, I now had to change up my strategy and be a lot more conservative in my whole approach to this workout. I simply could not afford to hit the redline and fail a bunch of Muscle-Up attempts.
So the new strategy was to break up the Wall-Balls into sets of 15 the whole way through and take no more than :10 rest between sets. If executed well, that would mean a time of just under 6:30 for completing the Wall-Balls.
I also decided to be real careful on the Double-Unders. I decided to intentionally break these into 3 sets of 30. I figured if I executed my gameplan well, I should have at least 3:00-3:30 to crank out some Muscle-Ups.
As it turned out, my gameplan was solid. I got done with WB's at 6:28 and D/U's at 8:14. Plenty of time for Muscle-Ups!!
When all was said and done I got 13 Muscle-Ups, same score as last year. I had one very costly miss. I figure this actually cost me 2 reps, the one I missed plus the extra time I had to wait before the next attempt.
Overall, I am pleased with this score even though I know it could have been better. A score of 241 would have completely taken me out of this competition. With a score of 253, I'm still in it but I did not give myself a lot of breathing room going into the last 2 workouts. What are they going to serve up next - a heavy Barbell, short time duration WOD?? Some variation of "Fran"? Is it too much to hope for a 5k Row??!!
Friday March 22, 2013
Opens WOD 13.3, First attempt
- AMRAP 12:00 of...
150 Wall-Balls
90 Double-Unders
30 Muscle-Ups
Aside from the usual nerves going into one of these workouts, I really expected to do very well on this one. This was mostly because I did it last year and did well and also because these are 3 movements that I'm typically very good at.
Gameplan going in was to finish the wall-balls in just over 6:00 and the Double-Unders in a little under 8:30. I partitioned the Wall-Balls as 25-25-25-25-15-15-10 and planned to take exactly :10 of rest between sets.
My plan started to go awry right around the 100 rep mark on the Wall-Balls. I was breathing heavy and unable to slow my heart rate. Just the same I got through the WB's right around the 6:30 mark, took about :20 before the Double-Unders and started my first set. After missing my second Double-Under, I banged out a big set of almost 50.....BIG mistake!! After that one big set, it was extremely choppy. I was missing frequently, getting frustrated and not taking long enough to recover. Oddly enough, the Double-Unders is exactly where things fell apart for me.
After finishing my 90th Double-Under in just over 9:00 (BRUTAL!). I attempted my first Muscle-Up.....MISS!! Uh-oh, not a good sign. For the remainder of the 12:00 I proceeded to make one successful M/U and miss at least 3 more.
With about a minute left, I more or less tapped out on this workout. I figured that no matter what I was going to have to redo it and no matter what I was going to do better so why wear myself out attempting more M/U's.
This was an extremely humbling experience and I really started to doubt myself and my whole goal of trying to qualify for the CF Games. I decided that I needed an entire day away from the gym to get my mind and body right to take a 2nd shot at this.
- AMRAP 12:00 of...
150 Wall-Balls
90 Double-Unders
30 Muscle-Ups
Aside from the usual nerves going into one of these workouts, I really expected to do very well on this one. This was mostly because I did it last year and did well and also because these are 3 movements that I'm typically very good at.
Gameplan going in was to finish the wall-balls in just over 6:00 and the Double-Unders in a little under 8:30. I partitioned the Wall-Balls as 25-25-25-25-15-15-10 and planned to take exactly :10 of rest between sets.
My plan started to go awry right around the 100 rep mark on the Wall-Balls. I was breathing heavy and unable to slow my heart rate. Just the same I got through the WB's right around the 6:30 mark, took about :20 before the Double-Unders and started my first set. After missing my second Double-Under, I banged out a big set of almost 50.....BIG mistake!! After that one big set, it was extremely choppy. I was missing frequently, getting frustrated and not taking long enough to recover. Oddly enough, the Double-Unders is exactly where things fell apart for me.
After finishing my 90th Double-Under in just over 9:00 (BRUTAL!). I attempted my first Muscle-Up.....MISS!! Uh-oh, not a good sign. For the remainder of the 12:00 I proceeded to make one successful M/U and miss at least 3 more.
With about a minute left, I more or less tapped out on this workout. I figured that no matter what I was going to have to redo it and no matter what I was going to do better so why wear myself out attempting more M/U's.
This was an extremely humbling experience and I really started to doubt myself and my whole goal of trying to qualify for the CF Games. I decided that I needed an entire day away from the gym to get my mind and body right to take a 2nd shot at this.
Wednesday March 19, 2013
A. High Bar Back Squat @ 55% of 1 rep max plus chains, 2 reps x 8 sets, rest 30 seconds @ 20x1.
- All sets @ 165#
B. 10 Sets of the following @ 90%:
30 seconds of Rowing
rest 30 seconds
30 seconds of no jump burpees @ top
rest 30 seconds
30 seconds of Hang Power Clean @ 95 lbs
rest 30 seconds
- Did sets of 20 the whole way through on the HPC's.....those sucked!
Tuesday, March 19, 2013
Tuesday March 19, 2013
A. Power Snatch @ 80% of your best Power Snatch, 1.1.1 x 3 sets, rest 2-3 minutes.
- Worked up to 160#. I was not as solid on these as I was last week.
B. Clean and Jerk, work to a heavy single.
- Worked up to 245.
C. 5 sets of the following @ 80%:
5 Chest to Bar Pull Ups
rest 30 seconds
5 Ring Dips
rest 3 minutes
+
5 sets of the following @ 80%:
5 Burpee Box Jumps
rest 30 seconds
5 Kipping Handstand Push Ups
rest 30 seconds
- I sucked at the HSPU's today. After my 2nd set, I did sets of only 3 reps. HSPU's are and always have been like Kryptonite to me!!
Sunday March 17, 2013
Opens WOD 13.2 Second Attempt
Well, there are a few more big scores on the leaderboard and I'm not going to kid myself and think my 290 rep score is going to hold up real well throughout the day. I need to shoot for 300 and hope for the best.
My score this time was 301. I think the difference throughout the workout was the deadlifts. I was able to get through these faster by lowering the weight a lot quicker and still coming up slow enough to open my hips and show a good rep. I feel really good about my score on this workout. I'll always think I have a few more reps in me but on this one it was probably only a couple! Maybe if I had he balls to try to do Box Jumps the whole way through I could hit 315 or so.
By the end of Sunday I ranked 10th in the world on WOD 13.2 and 20th overall. I'm in a pretty good spot for now but there is a long way to go. I know how this stuff works. Usually you're a hero one week and humbled the next! There are some big names that are within a few spots of me and all I can hope for is to still be within striking distance by week 5!
Well, there are a few more big scores on the leaderboard and I'm not going to kid myself and think my 290 rep score is going to hold up real well throughout the day. I need to shoot for 300 and hope for the best.
My score this time was 301. I think the difference throughout the workout was the deadlifts. I was able to get through these faster by lowering the weight a lot quicker and still coming up slow enough to open my hips and show a good rep. I feel really good about my score on this workout. I'll always think I have a few more reps in me but on this one it was probably only a couple! Maybe if I had he balls to try to do Box Jumps the whole way through I could hit 315 or so.
By the end of Sunday I ranked 10th in the world on WOD 13.2 and 20th overall. I'm in a pretty good spot for now but there is a long way to go. I know how this stuff works. Usually you're a hero one week and humbled the next! There are some big names that are within a few spots of me and all I can hope for is to still be within striking distance by week 5!
Saturday March 16, 2013
20:00 of rowing @ 1:55 pace
Just trying to do a little active recovery so I can hit 13.2 again tomorrow. I am a little tight in the hamstrings but definitely don't feel wrecked. If I had to do the WOD again today I probably could have.
Just trying to do a little active recovery so I can hit 13.2 again tomorrow. I am a little tight in the hamstrings but definitely don't feel wrecked. If I had to do the WOD again today I probably could have.
Friday March 15, 2013
Opens WOD 13.2, First Attempt
10:00 AMRAP of
5 Push Press @ 115#
10 Deadlift @ 115#
15 Box Jumps
Score: 290 Reps
Not bad for a first attempt, not bad at all. This one was all about gaming for me. I had heard from just about everyone that did the WOD that it was all about surviving the Box Jumps for 10:00. Many people had chosen step up/step down Box Jumps as a way to conserve energy while still meeting the standard.
I thought this was a crazy idea at first and not something that an advanced Crossfitter should ever need to do. I almost let my ego get the better of me and boy am I glad I didn't. Yes, the step-up/down strategy was no doubt slower than regular box JUMPS. However; it was really the only place I had to recover. I was able to sustain a pretty good pace for the first 7:30 and then I started to fall off a little but. I never stopped, just started moving slower. At the end I was gassed but I also felt like I could have reached a little deeper in the last 2:30.
10:00 AMRAP of
5 Push Press @ 115#
10 Deadlift @ 115#
15 Box Jumps
Score: 290 Reps
Not bad for a first attempt, not bad at all. This one was all about gaming for me. I had heard from just about everyone that did the WOD that it was all about surviving the Box Jumps for 10:00. Many people had chosen step up/step down Box Jumps as a way to conserve energy while still meeting the standard.
I thought this was a crazy idea at first and not something that an advanced Crossfitter should ever need to do. I almost let my ego get the better of me and boy am I glad I didn't. Yes, the step-up/down strategy was no doubt slower than regular box JUMPS. However; it was really the only place I had to recover. I was able to sustain a pretty good pace for the first 7:30 and then I started to fall off a little but. I never stopped, just started moving slower. At the end I was gassed but I also felt like I could have reached a little deeper in the last 2:30.
Wednesday March 13, 2013
A. High Bar Back Squat @ 50% of 1 rep max plus 40 lbs of chains, on the minute every minute x 10 minutes x 2 reps.
B. 10 Sets of the following:
30 seconds of Airdyne
rest 30 seconds
30 seconds of Step Down Box Jumps
rest 30 seconds
30 seconds of Up and Back Sprint in Gym
rest 30 seconds
Tuesday, March 12, 2013
Tuesday March 12, 2013
A. Power Snatch Cluster, 1.1.1.1 x 4 sets
- 135, 155(f on 4th rep), 160, 165
- reps were a little ugly at heavier weights. However; I was happy to hit all my reps at 165 and makes me think I should have power snatched the 165's during WOD 13.2.
B. Clean & Jerk Cluster, 1.1 x 6 sets
- 205, 215, 225, 205, 205, 205
C. 10 sets of
- 3 kipping HSPU's, Rest :30
- 5 Pull-Ups, Res :30
- I did really well with these today. Felt pretty strong even on the HSPU's
- 135, 155(f on 4th rep), 160, 165
- reps were a little ugly at heavier weights. However; I was happy to hit all my reps at 165 and makes me think I should have power snatched the 165's during WOD 13.2.
B. Clean & Jerk Cluster, 1.1 x 6 sets
- 205, 215, 225, 205, 205, 205
C. 10 sets of
- 3 kipping HSPU's, Rest :30
- 5 Pull-Ups, Res :30
- I did really well with these today. Felt pretty strong even on the HSPU's
Sunday March 10, 2013
25 minutes (give or take) of...
- 50 Double Unders
- 10 Double KB Cleans @ 20kg
- 15 Anchored Sit-ups
I did this one at a moderate, comfortable pace
- 50 Double Unders
- 10 Double KB Cleans @ 20kg
- 15 Anchored Sit-ups
I did this one at a moderate, comfortable pace
Monday, March 11, 2013
Saturday March 9, 2013
Opens WOD 13.1
40 Burpees to target
30 Snatches @ 75#
30 Burpees to target
30 Snatches @ 135#
20 Burpees to target
30 Snatches @ 165#
10 Burpees to target
30 Snatches @ 210# (lol, yeah.....sure!)
I had a strategy going into this one. Goal was to move at a very steady, deliberate pace through the first part of the workout and then crank through the 135# snatches in single reps as quickly and efficiently as possible. Another thing that Coach Kevin told me to do was to change plates after the burpees. The hope was that I'd leave myself several minutes to get at least 5-10 reps of the 165# snatches.
Everything was going perfectly until I hit the round of 20 burpees. At that point, I felt the wheels come off a little bit. Those 20 burpees seemed to take forever to get through. I was so gassed that I was almost delirious. I also realized that I made the tactical error of not changing plates after the 135# snatches.
Even after all this I had what seemed like a decent amount of time with the 165# snatches. I must have had between 2:00-2:30 left on the clock. Unfortunately, I missed about 4-5 reps while making only 3. The difference between my score and some of the guys who hit big numbers is that they were likely able to Power Snatch 165# without too much difficulty. I know that I'm not very solid at Power Snatching that weight so I squat snatched all my reps.
Anyway, this is all water under the bridge now. I don't feel great about my result but I do feel great about my effort. Time to look forward to WOD 13.2!!!
40 Burpees to target
30 Snatches @ 75#
30 Burpees to target
30 Snatches @ 135#
20 Burpees to target
30 Snatches @ 165#
10 Burpees to target
30 Snatches @ 210# (lol, yeah.....sure!)
I had a strategy going into this one. Goal was to move at a very steady, deliberate pace through the first part of the workout and then crank through the 135# snatches in single reps as quickly and efficiently as possible. Another thing that Coach Kevin told me to do was to change plates after the burpees. The hope was that I'd leave myself several minutes to get at least 5-10 reps of the 165# snatches.
Everything was going perfectly until I hit the round of 20 burpees. At that point, I felt the wheels come off a little bit. Those 20 burpees seemed to take forever to get through. I was so gassed that I was almost delirious. I also realized that I made the tactical error of not changing plates after the 135# snatches.
Even after all this I had what seemed like a decent amount of time with the 165# snatches. I must have had between 2:00-2:30 left on the clock. Unfortunately, I missed about 4-5 reps while making only 3. The difference between my score and some of the guys who hit big numbers is that they were likely able to Power Snatch 165# without too much difficulty. I know that I'm not very solid at Power Snatching that weight so I squat snatched all my reps.
Anyway, this is all water under the bridge now. I don't feel great about my result but I do feel great about my effort. Time to look forward to WOD 13.2!!!
Friday March 8, 2013
20:00 Row @ 1:54 pace
- Trying to just shake off the cobwebs from 3 days of long meetings and 5 hour car rides!
- Trying to just shake off the cobwebs from 3 days of long meetings and 5 hour car rides!
Tuesday March 5, 2013
A. High Bar Back Squat @ 30x1, work to a tough double.
- Worked up to 165. Wasn't feeling it today.
B. 10 Sets of the following:
30 seconds of Rowing
rest 30 seconds
30 seconds of Russian Kettelebell Swings
rest 30 seconds
30 seconds of Burpees
rest 30 seconds
Sunday March 3, 2013
A. Power Snatch Cluster @ 70% of your best Power Snatch, 1.1.1.1.1 x 5 sets, rest 2-3 minutes between sets.
- I think I worked up to 150#. Can't remember
B. Clean and Jerk @ 75% of your best Clean and Jerk, 1.1.1 x 5 sets, rest 2-3 minutes.
- Worked up to 205#
C. On The Minute Every Minute x 10 Minutes:
Complete 7 Toes to Bar.
Saturday March 2, 2013
"You are a fighter workout"
2 rounds of
100 Cal Row
50 KB Swings
40 Burpees
50 Box Jumps
35 Pull-Ups
** Rest 3:00 between rounds, 22:00 cap
I got about 26 burpees into my second round. I felt like I did pretty well on the first round. The pull-ups kind of sucked but other than that, I moved at a very consistent steady pace. The second round suuuucccked and 3:00 was nowhere near enough time for me to feel recovered. Remind me to never do a workout with O'Malley!
2 rounds of
100 Cal Row
50 KB Swings
40 Burpees
50 Box Jumps
35 Pull-Ups
** Rest 3:00 between rounds, 22:00 cap
I got about 26 burpees into my second round. I felt like I did pretty well on the first round. The pull-ups kind of sucked but other than that, I moved at a very consistent steady pace. The second round suuuucccked and 3:00 was nowhere near enough time for me to feel recovered. Remind me to never do a workout with O'Malley!
Friday, March 1, 2013
Friday March 1, 2013
A. Power clean: 5 sets of 2
- worked up to 235. These felt heavy today and I missed at 245, a weight that I did easily last Saturday.
B. push press: 5 sets of 3
- worked up to 185#
C. Front squat: 5 heavy singles w/ 80# of chains.
- worked up to 275 (including chains)
D. 2 bar muscle ups on the minute for 8:00.
- I did ok with these. Missed a few reps though.
- worked up to 235. These felt heavy today and I missed at 245, a weight that I did easily last Saturday.
B. push press: 5 sets of 3
- worked up to 185#
C. Front squat: 5 heavy singles w/ 80# of chains.
- worked up to 275 (including chains)
D. 2 bar muscle ups on the minute for 8:00.
- I did ok with these. Missed a few reps though.
Wednesday February 27,2013
15:00 AMRAP of...
250 double Unders
35 chest to bar pull-ups
50 power cleans @ 115#
100 air squats
50 box jumps
Score = 1 round, 0 reps!!
250 double Unders
35 chest to bar pull-ups
50 power cleans @ 115#
100 air squats
50 box jumps
Score = 1 round, 0 reps!!
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