Opens WOD 15.5 (2nd attempt)
Hoping to break 8:00 this time and I know it won't be easy. Very little margin for error. Need to pace this perfectly.
Strategy is to break first 2 rounds into 10/9/8, 8/7/6. Round of 15 will hopefully be 8/7 and last round unbroken on the 9.
Rowing-wise, need to hold a pace of 1205 Cals/Hr at a minimum and hopefully a lot faster in the last round.
So, I was executing this strategy perfectly until the round of 15. I did 8 reps but then couldn't get 7 in a row without breaking (4/3). Last row of 9 Cals was sllooowww and things really started to unravel a bit. Last 9 thrusters were not U/B. Did 5 and then barely squeaked out 4 (last rep VERY questionable!!). New time is 8:09. Content that I did a lot better but not satisfied because I fell short of my goal of breaking 8:00. That being said, I gave it all I had. Had nothing left to give at the end.
Monday, March 30, 2015
Friday March 27, 2015
Opens WOD 15.5 (first attempt)
Going in, I knew this one would not be fun. Any workout with 72 Thrusters is a recipe for pain!!! On the other hand, the workout has lots of rowing which is one of the few things that I still consider a strength. Just the same, the need to pace the row to avoid imploding on the Thrusters was very much on my mind throughout this.
I had a pacing strategy going in that involved breaking the early sets probably more than I needed to. However; Coach Kevin convinced me that I should aim for big sets in the first 2 rounds and then try not to put the barbell down the last 2.
I actually felt pretty decent in the first 2 rounds. Broke them into 15/12 and 12/9. not too bad overall. The suck happened in the round of 15. I could not manage 15 U/B. In fact, I couldn't even manage 8 and 7. The round of 9 was just as ugly. A couple failed reps cost a ton of time and of course, I did not get through the 9 unbroken either. When all was said and done, my time was 8:36. not terrible for Masters 45-49 but it's certainly not "great" either. By Monday night, this is probably a top 100 score at best.
Not loving the idea of redoing this but it's going to happen.
Going in, I knew this one would not be fun. Any workout with 72 Thrusters is a recipe for pain!!! On the other hand, the workout has lots of rowing which is one of the few things that I still consider a strength. Just the same, the need to pace the row to avoid imploding on the Thrusters was very much on my mind throughout this.
I had a pacing strategy going in that involved breaking the early sets probably more than I needed to. However; Coach Kevin convinced me that I should aim for big sets in the first 2 rounds and then try not to put the barbell down the last 2.
I actually felt pretty decent in the first 2 rounds. Broke them into 15/12 and 12/9. not too bad overall. The suck happened in the round of 15. I could not manage 15 U/B. In fact, I couldn't even manage 8 and 7. The round of 9 was just as ugly. A couple failed reps cost a ton of time and of course, I did not get through the 9 unbroken either. When all was said and done, my time was 8:36. not terrible for Masters 45-49 but it's certainly not "great" either. By Monday night, this is probably a top 100 score at best.
Not loving the idea of redoing this but it's going to happen.
Wednesday March 25, 2015
A. Strict Handstand Push-Up Clusters, 4.4.4.4 x 3 sets, rest as needed between sets.
People can increase heights width plates on either side to increase difficulty
- Didn't do this as Rx. Just did 2 reps on the minute for 10:00
B. Handstand Walking, Accumulate 100 Feet in Total.
+
C. 2 Sets of the following @ moderate effort:
Airdyne 6 Minutes @ 80%
Rest 2 Minutes
Airdyne 4 Minutes @ 85%
Rest 2 Minutes
5 Bar Muscle-Ups
Rest 15 Seconds
60 Double Unders
Rest 2 Minutes
Airdyne 2 Minutes @ 90%
Rest 2 Minutes
People can increase heights width plates on either side to increase difficulty
- Didn't do this as Rx. Just did 2 reps on the minute for 10:00
+
C. 2 Sets of the following @ moderate effort:
Airdyne 6 Minutes @ 80%
Rest 2 Minutes
Airdyne 4 Minutes @ 85%
Rest 2 Minutes
5 Bar Muscle-Ups
Rest 15 Seconds
60 Double Unders
Rest 2 Minutes
Airdyne 2 Minutes @ 90%
Rest 2 Minutes
Tuesday, March 24, 2015
Tuesday March 24, 2015
Did at work
15:00 light run on treadmill - 8.0-8.5 speed
KB Ladder @ 20Kg
1-5 Military Press
10-50 Swing
KB Ladder @ 24kg
1-5 Military Press
10-50 Swing
KB Ladder @ 24kg
1-5 Military Press
10-50 Swing
15:00 light run on treadmill - 8.0-8.5 speed
KB Ladder @ 20Kg
1-5 Military Press
10-50 Swing
KB Ladder @ 24kg
1-5 Military Press
10-50 Swing
KB Ladder @ 24kg
1-5 Military Press
10-50 Swing
Double Unders practice
unbroken sets of 5-10-15-20-25-30-35-40-45
Monday March 23, 2015
A. High Bar Back Squat @ 20x1, 85% x 3 reps x 4 sets, rest 1-2 minutes between sets.
- 285#
B. Snatch @ 80-90% x 1 rep x 6 sets, rest as needed between sets.
- Worked up to 185#. No misses, felt good.
C. Clean Complex: Clean Deadlift(+3 reps) + Squat Clean(+1 rep) x 4 sets, rest as needed between sets.
- Kept it at moderate weight today...185#
+
D. For Time of the following:
20 Burpees
25 Box Jumps @ 24/20 inches
15 Power Snatches @ 115 lbs/75 lbs
20 Burpees
25 Box Jumps @ 24/20 inches
15 Power Snatches @ 115 lbs/75 lbs
- 285#
B. Snatch @ 80-90% x 1 rep x 6 sets, rest as needed between sets.
- Worked up to 185#. No misses, felt good.
C. Clean Complex: Clean Deadlift(+3 reps) + Squat Clean(+1 rep) x 4 sets, rest as needed between sets.
- Kept it at moderate weight today...185#
+
D. For Time of the following:
20 Burpees
25 Box Jumps @ 24/20 inches
15 Power Snatches @ 115 lbs/75 lbs
20 Burpees
25 Box Jumps @ 24/20 inches
15 Power Snatches @ 115 lbs/75 lbs
- 7:20. My goal was to break 7:00. Strategy fell apart when I didn't maintain sets of 5 on the last round of snatches. Went to 3-3-3-3-3. Aside from that I moved pretty well through this.
Sunday, March 22, 2015
Sunday March 22, 2015
Opens WOD 15.4 (second attempt)
3 HSPU
3 Power Cleans @ 185#
6 HSPU
3 Power Cleans @ 185#
9 HSPU
3 Power Cleans @ 185#
12 HSPU
6 Power Cleans @ 185#
15 HSPU
6 Power Cleans @ 185#
18 HSPU
6 Power Cleans @ 185#
etc. etc.
3 Power Cleans @ 185#
6 HSPU
3 Power Cleans @ 185#
9 HSPU
3 Power Cleans @ 185#
12 HSPU
6 Power Cleans @ 185#
15 HSPU
6 Power Cleans @ 185#
18 HSPU
6 Power Cleans @ 185#
etc. etc.
Not sure what I'm expecting here. Only strategy adjustments are to take it easy in the round of 12 and hope that the 15 HSPU will be less of a grind. Hoping to make it through and bang out those 6 cleans in the 5th round.
So, I broke into sets of 2 in the round of 12. I failed my last rep which cost me a bit but otherwise, not too bad. Still lots of time on the clock. Still did singles on the 15 but needed far less rest in between. I finished with enough time to bang out 6 touch 'n go cleans and then 2 more HSPU's ion the round of 18. Not too bad for an old guy who sucks at HSPU.
Saturday March 21, 2015
Nothing programmed for today. Just looking to get a bit of a sweat on. I did this lovely little metcon to try and work on my double under.
4 Rounds of
15 Cal Assault
15 Burpee Box Jumps
15 KB Swings @ 24kg
50 Double Unders
Time was right around 18:30. Didn't do great on double unders as I did not make it through any rounds unbroken.
4 Rounds of
15 Cal Assault
15 Burpee Box Jumps
15 KB Swings @ 24kg
50 Double Unders
Time was right around 18:30. Didn't do great on double unders as I did not make it through any rounds unbroken.
Friday March 20, 2015
Opens WOD 15.4 (first attempt)
3 HSPU
3 Power Cleans @ 185#
6 HSPU
3 Power Cleans @ 185#
9 HSPU
3 Power Cleans @ 185#
12 HSPU
6 Power Cleans @ 185#
15 HSPU
6 Power Cleans @ 185#
18 HSPU
6 Power Cleans @ 185#
etc. etc.
Wow, so talk about another workout that just does NOT play to my strengths!! This one is all about the HSPU's, not just for me but everybody. I knew that I'd eventually hit a wall with these if I did not pace it right. Strategy was to break sets very early and try to maintain sets of 3 through the round of 12.
I had a gameplan that was right down to the second and I figured best case, I could get through the round of 15. That's about as good as it gets for me. I knew that would not be within miles of an elite score. Best case, I am able to avoid dropping too far and still stay near top 50 WW going into last week of Opens.
I executed my gameplay fairly well. However; I had some tough reps in the round of 12 and probably should have broken into even smaller sets in this round. I got to the round of 15 HSPU with PLENTY of time on the clock (maybe 3 or 4 minutes??) and needed all of it to grind through all 15 of the HSPU's. Final score was 60. Not terrible, but I would have loved to have been at least 66. Will try again on Sunday.
3 HSPU
3 Power Cleans @ 185#
6 HSPU
3 Power Cleans @ 185#
9 HSPU
3 Power Cleans @ 185#
12 HSPU
6 Power Cleans @ 185#
15 HSPU
6 Power Cleans @ 185#
18 HSPU
6 Power Cleans @ 185#
etc. etc.
Wow, so talk about another workout that just does NOT play to my strengths!! This one is all about the HSPU's, not just for me but everybody. I knew that I'd eventually hit a wall with these if I did not pace it right. Strategy was to break sets very early and try to maintain sets of 3 through the round of 12.
I had a gameplan that was right down to the second and I figured best case, I could get through the round of 15. That's about as good as it gets for me. I knew that would not be within miles of an elite score. Best case, I am able to avoid dropping too far and still stay near top 50 WW going into last week of Opens.
I executed my gameplay fairly well. However; I had some tough reps in the round of 12 and probably should have broken into even smaller sets in this round. I got to the round of 15 HSPU with PLENTY of time on the clock (maybe 3 or 4 minutes??) and needed all of it to grind through all 15 of the HSPU's. Final score was 60. Not terrible, but I would have loved to have been at least 66. Will try again on Sunday.
Wednesday March 18, 2015
A. Front Squat @ 20x1, 80% x 1 rep x 2 sets, 85% x 1 rep x 1 sets, 80 x 1 rep x 2 sets, rest as needed between sets
- 235#
C. Every Minute on the Minute x 18 Minutes of the following:
First Minute: Row 150-200 Meters
Second Minute: 3-5 Muscle-Ups
Third Minute: Shoulder to Overhead x 4-5 reps @ 185/125 lbs
- Did under 1:30 pace on the rows, only 3 Muscle Ups and all 5 of the STO's each round. Muscle Ups were not feeling good today.
Tuesday March 17, 2015
A. Split Jerk off Blocks, 85% x 1 rep x 2 sets, 88% x 1 rep x 2 sets, 92% x 1 rep x 1 sets, rest 1-2 minutes between sets.
- Worked to 245#
B. Snatch Deadlift + Hang Snatch(Mid-Thigh Pause), 3 reps @ snatch deadlift + 1 rep @ Hang Snatch x 5 sets, rest 1-2 minutes between sets.
- Worked to 155#
+
C. 3 Sets of the following @ increasing effort:
20 Burpees to Target
15 Box Jumps @ 24 inches/20 inches
20 Cal Airdyne or 12 Cal Assault
15 Thrusters @ 115/75 lbs
Rest 1:1 interval
- Got through all sets of Thrusters unbroken which I was worried about for some reason.
Monday March 16, 2015
A. High Bar Back Squat @ 20x1, 75% x 2 reps x 1 set, 80% x 2 reps x 2 sets, 75% x 2 reps x 1 set
- 255, 265
B. Clean Complex: Muscle Clean(+1) + Power Clean(+3) x 5-6 sets, rest 1-2 minutes between sets.
- Worked to 185. Muscle Cleans were sloppy
+
C. 3 Sets of the following:
4 Minutes on the Assault Bike @ 80%--350 Watts/225 Watts
Rest 2 Minutes
4 Minutes on Row @ 80%-15-20 seconds off 1000 Meter Pace
Rest 2 Minutes between sets
2 Minutes on Ski Erg @ 80%
Rest 2 Minutes
Tuesday, March 17, 2015
Sunday March 15, 2015
Opens WOD 15.3 second attempt
Felt much more relaxed and confident going into this the second time. Reason is #1 I had a better idea what to expect and #2 I knew I could not do much worse.
Change in strategy was to really slow the pace in the first round to avoid getting crushed by all the Muscle Ups. This worked pretty well although I still struggled a bit in the second round of Double Unders-quite a few missed attempts. I also still ended up doing singles on the 2nd and 3rd round of muscle ups. I think this was more about me being careful not to miss than it was a case of not being able to string together consecutive reps. Anyway, the end result was that I did 10 reps better and I did break through the 3rd round of muscle ups with about :15 remaining. I got to that last set of muscle ups at 11:35 so I was still dog slow at getting through those 7 reps but...at least I never missed!!!
This was a frustrating WOD for me. I feel like I should have been able to do so much better.
Final score: 329 reps
Masters WW Leaderboard Ranking-45th place
Felt much more relaxed and confident going into this the second time. Reason is #1 I had a better idea what to expect and #2 I knew I could not do much worse.
Change in strategy was to really slow the pace in the first round to avoid getting crushed by all the Muscle Ups. This worked pretty well although I still struggled a bit in the second round of Double Unders-quite a few missed attempts. I also still ended up doing singles on the 2nd and 3rd round of muscle ups. I think this was more about me being careful not to miss than it was a case of not being able to string together consecutive reps. Anyway, the end result was that I did 10 reps better and I did break through the 3rd round of muscle ups with about :15 remaining. I got to that last set of muscle ups at 11:35 so I was still dog slow at getting through those 7 reps but...at least I never missed!!!
This was a frustrating WOD for me. I feel like I should have been able to do so much better.
Final score: 329 reps
Masters WW Leaderboard Ranking-45th place
Friday March 13, 2015
Opens WOD 15.3 (First attempt)
Big time nerves today for some reason. Felt a lot of pressure to do well on this workout because I thought it was one I'd do well on. Well, I guess I was wrong. The workout was
14:00 AMRAP of
7 Muscle Ups
50 Wall Balls
100 Double Unders
I was kind of concerned when I saw Double Unders because I am not as good at them as I used to be and they tend to make my heart rate spike at high reps. Wall Balls I am very comfortable with. Muscle Ups are the wild card. When I'm in the groove, I am pretty decent at them. But when I'm really fatigued my technique goes to shit and I REALLY struggle. Today was one of those days unfortunately.
First round I went out at a pretty aggressive pace -split the M/U's into 3/2/2, WB's into 25/25 and Dubs into 50/50 with a few misses here and there. Finished first round in under 4:30 which was exactly my target pace. However; my H/R was racing going into round 2 and I was already breaking M/U's into singles. Wall Balls, started off with a big set of 20 but then became 10's after that. Dubs were kind of a blur. I think I banged out a decent set of 25 or so then struggled to string together 10's!! Finished them with about 2:30 left and the Muscle Ups were a grind at that point. I only managed to make 5 attempts and I think I missed my last 3. Fucking awful. Was really frustrated, angry, depressed after the way this went. In fact, I'm rethinking my whole outlook toward CrossFit.
I may think of myself as a competitive Crossfitter but am I really? I have so many holes in my game and don't seem to have the time or space in my life to put the work in to fix every one. Is it time to walk away from all the competition and just get back to the original reason I started CrossFit - to stay in great shape.
Big time nerves today for some reason. Felt a lot of pressure to do well on this workout because I thought it was one I'd do well on. Well, I guess I was wrong. The workout was
14:00 AMRAP of
7 Muscle Ups
50 Wall Balls
100 Double Unders
I was kind of concerned when I saw Double Unders because I am not as good at them as I used to be and they tend to make my heart rate spike at high reps. Wall Balls I am very comfortable with. Muscle Ups are the wild card. When I'm in the groove, I am pretty decent at them. But when I'm really fatigued my technique goes to shit and I REALLY struggle. Today was one of those days unfortunately.
First round I went out at a pretty aggressive pace -split the M/U's into 3/2/2, WB's into 25/25 and Dubs into 50/50 with a few misses here and there. Finished first round in under 4:30 which was exactly my target pace. However; my H/R was racing going into round 2 and I was already breaking M/U's into singles. Wall Balls, started off with a big set of 20 but then became 10's after that. Dubs were kind of a blur. I think I banged out a decent set of 25 or so then struggled to string together 10's!! Finished them with about 2:30 left and the Muscle Ups were a grind at that point. I only managed to make 5 attempts and I think I missed my last 3. Fucking awful. Was really frustrated, angry, depressed after the way this went. In fact, I'm rethinking my whole outlook toward CrossFit.
I may think of myself as a competitive Crossfitter but am I really? I have so many holes in my game and don't seem to have the time or space in my life to put the work in to fix every one. Is it time to walk away from all the competition and just get back to the original reason I started CrossFit - to stay in great shape.
Thursday March 12, 2015
A. High Bar Back Squat, 80% x 1 rep x 2 sets, 85% x 1 rep x 2 sets, 90% x 1 rep x 1 set, rest as needed between sets
B. For Light Work + Skill Work @ 80%
3-4 Sets of the following:
Row 750 Meters
5 Muscle Ups
B. For Light Work + Skill Work @ 80%
3-4 Sets of the following:
Row 750 Meters
5 Muscle Ups
Wednesday March 11, 2015
A. Split Jerk off Blocks, 80%, 1 rep x 2 sets, 85%, 1 rep x 2 sets, 90% x 1 rep x 1 set, rest as needed between sets
- Worked up to 235
B.Strict Handstand Push-Ups, 8-10 reps x 4 sets, and/or Clusters of 3.3.3.1 x 4 sets, rest as needed between sets.
- Kipping sets of 8-10
+
C. 30-20-10 of the following:
Cal Assault Bike
Wall Balls
- Don't remember time. 6 something??
+
Rest 8-10 Minutes
+
12-9-6 of the following:
Push Press @ 165/110 lbs
Box Jumps @ 30/24 inches
- Think my time was somewhere around 2:38
- Worked up to 235
B.
- Kipping sets of 8-10
+
C. 30-20-10 of the following:
Cal Assault Bike
Wall Balls
- Don't remember time. 6 something??
+
Rest 8-10 Minutes
+
12-9-6 of the following:
Push Press @ 165/110 lbs
Box Jumps @ 30/24 inches
- Think my time was somewhere around 2:38
Monday, March 9, 2015
Monday March 9, 2015
Opens Workout 15.2 (second attempt)
My last attempt was 172, a huge improvement from last year and a score that I felt very good about for about 24 hours, After that, my competitive juices kicked in and I was determined to post a higher score than some of my training partners as well as some of the guys in the Masters division I'm competing against.
I re-did this workout against my better judgment which told me that the tank was just about empty the first time around, plus the fact that my hands were pretty beat up and might not hold up real well through another onslaught of 80+ CTB Pull-Ups.
Well, I did re-do the workout and I crashed and burned in the round of 14 just like last year. My grip was toast going into the round and I had a lot of difficulty just stringing reps together. The OHS's on the other hand felt great. This was all about my lack of ability with BF CTB Pull-Ups. Didn't help that I wore grips to preserve my palms. The grips did their job as far as saving my skin but hanging on to the pull-up bar was wayy more taxing.
Don't even know what score I ended up with and it really doesn't matter. I knew it was over when I saw that I had just a minute left going into last round of pull-ups.
This was just a really humbling, demoralizing experience. Starting to doubt whether I will ever have a real shot to make the Games.....just way too many weaknesses.
My last attempt was 172, a huge improvement from last year and a score that I felt very good about for about 24 hours, After that, my competitive juices kicked in and I was determined to post a higher score than some of my training partners as well as some of the guys in the Masters division I'm competing against.
I re-did this workout against my better judgment which told me that the tank was just about empty the first time around, plus the fact that my hands were pretty beat up and might not hold up real well through another onslaught of 80+ CTB Pull-Ups.
Well, I did re-do the workout and I crashed and burned in the round of 14 just like last year. My grip was toast going into the round and I had a lot of difficulty just stringing reps together. The OHS's on the other hand felt great. This was all about my lack of ability with BF CTB Pull-Ups. Didn't help that I wore grips to preserve my palms. The grips did their job as far as saving my skin but hanging on to the pull-up bar was wayy more taxing.
Don't even know what score I ended up with and it really doesn't matter. I knew it was over when I saw that I had just a minute left going into last round of pull-ups.
This was just a really humbling, demoralizing experience. Starting to doubt whether I will ever have a real shot to make the Games.....just way too many weaknesses.
Friday, March 6, 2015
Friday March 6, 2015
Opens WOD 15.2 (First Attempt)
So, this was a repeat of last year's 14.2 workout which happened to be my 2nd worst finishing position of the 2014 Opens. I finished in 100th place worldwide in my age group and was just 3 reps shy of breaking into the next round of the ladder.
3:00 of
2 Rounds....
10 OHS @ 95#
10 CTB Pull-Ups
3:00 of
2 Rounds....
12 OHS @ 95#
12 CTB Pull-Ups
3:00 of
2 Rounds....
14 OHS @ 95#
14 CTB Pull-Ups
3:00 of
2 Rounds....
16 OHS @ 95#
16 CTB Pull-Ups
So, this was a repeat of last year's 14.2 workout which happened to be my 2nd worst finishing position of the 2014 Opens. I finished in 100th place worldwide in my age group and was just 3 reps shy of breaking into the next round of the ladder.
3:00 of
2 Rounds....
10 OHS @ 95#
10 CTB Pull-Ups
3:00 of
2 Rounds....
12 OHS @ 95#
12 CTB Pull-Ups
3:00 of
2 Rounds....
14 OHS @ 95#
14 CTB Pull-Ups
3:00 of
2 Rounds....
16 OHS @ 95#
16 CTB Pull-Ups
My goal was to do whatever it took to get out of that goddamn round of 14 reps!! Last year I had a minute left to grind through 14 single reps which I failed to do. I was determined to find a manageable pace that would allow me to hang on as long as possible and do just enough to make it through.
This time I did it!! And with about 5 seconds to spare. Granted I was pretty blown up and had to rest 20-30 seconds before picking up the barbell. I got through 10 of the 16 OHS and dropped the bar. I picked it up and finished the remaining reps. I got back to the pull-up bar with probably close to 2:00 left but could only manage 12 pull ups.
I have no regrets from the standpoint of knowing that I gave my best effort and could not have squeezed out much more. I need to continue to work on CTB Pull-Ups but I certainly have gotten better. Whether this score is good enough to keep me in the game, I won't really know until Monday evening. All I know is that the first 2 workouts have featured movements that are big time weaknesses of mine and I am still standing!
Here's hoping for some rowing, wall-balls and muscle ups in next workout!!!
Wednesday March 4, 2015
A. High Bar Back Squat, 90% x 1 rep x 3 sets, rest as needed between sets.
- 300#. Felt like a PR weight!!
B. Strict Handstand Push Ups, 8-10 reps or Clusters of 3.3.3.1 x 4 sets, rest as needed between sets.
- Did sets of 10 but kipping
+
B. 4 Sets of the following @ 85%:
20 Cal Row
15 Box Jumps @ 24 inches/20 inches
10 Chest to Bar Pull-Ups or Burpees-Athlete Choice
Rest 60 Seconds between sets
- Got all sets unbroken on everything. Moved pretty well through pull-ups.
- 300#. Felt like a PR weight!!
B. Strict Handstand Push Ups, 8-10 reps or Clusters of 3.3.3.1 x 4 sets, rest as needed between sets.
- Did sets of 10 but kipping
+
B. 4 Sets of the following @ 85%:
20 Cal Row
15 Box Jumps @ 24 inches/20 inches
10 Chest to Bar Pull-Ups or Burpees-Athlete Choice
Rest 60 Seconds between sets
- Got all sets unbroken on everything. Moved pretty well through pull-ups.
Tuesday March 3, 2015
Airdyne 15 Minutes @ Zone 1
+
3 Sets for time of the following @ 80%:
60 Double Unders
20 Wall Balls
5 Muscle-Ups
- I stuck to the recommended intensity level going for unbroken sets while pausing long enough between movements to make sure my H/R didn't spike. I really became aware of the effect that big sets of Double Unders have on me. After the first round my H/R was soaring after the 60 dubs. Have to be aware of this in workouts that have them. Got 2/3 sets of Muscle Ups unbroken. Last set broke into 4/1.
+
Airdyne 15 Minutes @ Zone 1
+
3 Sets for time of the following @ 80%:
60 Double Unders
20 Wall Balls
5 Muscle-Ups
- I stuck to the recommended intensity level going for unbroken sets while pausing long enough between movements to make sure my H/R didn't spike. I really became aware of the effect that big sets of Double Unders have on me. After the first round my H/R was soaring after the 60 dubs. Have to be aware of this in workouts that have them. Got 2/3 sets of Muscle Ups unbroken. Last set broke into 4/1.
+
Airdyne 15 Minutes @ Zone 1
Tuesday, March 3, 2015
Monday March 2, 2015
10 Minutes of Airdyne @ 75%
+
5-7 Muscle Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle-Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle-Ups
- Attempted 5 M/U's the first 3 rounds then did 6 the last round. My kip got progressively better as I warmed up. Was pretty brutal when I started out!
+
5-7 Muscle Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle-Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle Ups
+
10 Minutes of Airdyne @ 75%
+
5-7 Muscle-Ups
- Attempted 5 M/U's the first 3 rounds then did 6 the last round. My kip got progressively better as I warmed up. Was pretty brutal when I started out!
Sunday March 1, 2015
Opens Workout 15.1 and 15.1A (second attempt)
9 Minute AMRAP of
15 Toes to Bar
10 Deadlift @ 115#
5 Snatch @ 115#
followed immediately by....
In 6 Minutes work to a max load of Clean and Jerk
9 Minute AMRAP of
15 Toes to Bar
10 Deadlift @ 115#
5 Snatch @ 115#
followed immediately by....
In 6 Minutes work to a max load of Clean and Jerk
Strategy here was to move faster through the D/L's and Snatches and pace the TTB's as efficiently as possible. I knew it would be tough to get 6 full rounds but that was the goal. Unfortunately, I fell just short but I did improve by reps for a score of 174. In the later round I just couldn't maintain my pace on the "fast singles". The people who crushed this workout were people who could maintain sets of kipping TTB's through at least 5 rounds!
On the second part, I wanted at least 255, maybe more. I hit 250 without too much difficulty but surprisingly, I couldn't even make the clean at 255. I guess all that grip stuff really did take it's toll on my forearms.
All in all, I have no reason to feel too disappointed. On the first part, I dealt with one of my weak areas in TTB's and still managed a "decent" score. On the 2nd part, I hit over 95% of my 1RM despite being fatigued. This was good enough to keep me in the running for now but I'm going to have to do better to have any real shot going into the Top-200 workouts.
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