Masters Qualifier Workout #4
WOD 4: 21-15-9 of 225# D/L, Box Jumps, HSPU
Time was 9:30. Deadlifts were pretty easy. Box Jumps were all done as step up and helped me recover. HSPU's went OK in the first round. All sets of 4 and 3. Second round mostly 3's and final round was slow singles. Missed my very last rep which drives me crazy. Cost me about 15-30 seconds. Decent effort overall but was hoping for a better time. Still, I really had no reason to expect to crush this workout. HSPU's are still my kryptonite. Especially when there are more than 30 in a workout.
That about wraps up the 2015 Crossfit Open season for me. I feel like I did just "OK". Didn't completely fall off the map but also never truly in the mix to qualify for the Games.
Sunday, April 26, 2015
Saturday April 25, 2015
Masters Qualifier Workout #3
WOD3: 2 rounds of 1,000 M Row, 50 Thrusters @ 65#, 30 CTB Pull-Ups
Jackie is one of my better workouts. I think my PR from the last time I did it was 6:09. However; I knew that this workout would be an entirely different beast. First of all having to do a second round means that your pace and strategy is completely different. Second, the heavier thruster weight and CTB pull-ups does not play to my strengths.
First round went OK. Row pace was around 1:50. Thrusters were split as 30/20. CTB's did a couple sets of 6, then 3's. Finished at around 8:10.
Second round was brutal. I rowed around a 2:05 pace, maybe slower. That was the only way I could recover enough to get through 50 thrusters. The Thrusters were split into sets of 10. CTB's is where wheels started to fall off. My last 15 reps were all singles.
Final time was 18:04. Good? Bad? Who knows. I just know that I do NOT want to do this one again!!!
WOD3: 2 rounds of 1,000 M Row, 50 Thrusters @ 65#, 30 CTB Pull-Ups
Jackie is one of my better workouts. I think my PR from the last time I did it was 6:09. However; I knew that this workout would be an entirely different beast. First of all having to do a second round means that your pace and strategy is completely different. Second, the heavier thruster weight and CTB pull-ups does not play to my strengths.
First round went OK. Row pace was around 1:50. Thrusters were split as 30/20. CTB's did a couple sets of 6, then 3's. Finished at around 8:10.
Second round was brutal. I rowed around a 2:05 pace, maybe slower. That was the only way I could recover enough to get through 50 thrusters. The Thrusters were split into sets of 10. CTB's is where wheels started to fall off. My last 15 reps were all singles.
Final time was 18:04. Good? Bad? Who knows. I just know that I do NOT want to do this one again!!!
Friday April 24, 2015
Masters Qualifier Workouts 1 and 2
WOD 1: Max Snatch
I worked up to my 1RM with relative ease. Hit 205 on the first attempt and it felt eeeasssy. I thought nothing about making the jump to 210 (I considered 215). But after 5 missed attempts I called it a day. Just kept bouncing the bar out in front and jumping forward. I think I was not getting any extension of the knees.
WOD 2: 5 Min AMRAP 5 Muscle Ups, 10 Power Clean @ 155
- Had no idea how to pace this one. This is actually a workout that you should not have to pace because you should be able to go balls to the wall for 5:00. However; I knew that if I started missing Muscle Ups early this was going to get real ugly. I split M/U's into 3-2 in the first couple rounds. Cleans were all dropped. Missed a M/U in the 3rd round which absolutely killed me. Final score was 3 rounds + 1 (46). Not a good score and this is a workout that I'm definitely looking to repeat.
WOD 1: Max Snatch
I worked up to my 1RM with relative ease. Hit 205 on the first attempt and it felt eeeasssy. I thought nothing about making the jump to 210 (I considered 215). But after 5 missed attempts I called it a day. Just kept bouncing the bar out in front and jumping forward. I think I was not getting any extension of the knees.
WOD 2: 5 Min AMRAP 5 Muscle Ups, 10 Power Clean @ 155
- Had no idea how to pace this one. This is actually a workout that you should not have to pace because you should be able to go balls to the wall for 5:00. However; I knew that if I started missing Muscle Ups early this was going to get real ugly. I split M/U's into 3-2 in the first couple rounds. Cleans were all dropped. Missed a M/U in the 3rd round which absolutely killed me. Final score was 3 rounds + 1 (46). Not a good score and this is a workout that I'm definitely looking to repeat.
Wednesday April 22, 2015
A. Every Minute on the Minute x 6 Minutes of the following:
3 Power Snatch + 3 Overhead Squats
3 Power Snatch + 3 Overhead Squats
- 135#
B. Every Minute on the Minute x 6 Minutes of the following:
3 Power Cleans + 3 Front Squats
- 165#
B. Every Minute on the Minute x 6 Minutes of the following:
3 Power Cleans + 3 Front Squats
- 165#
C1. Close Grip Bench Press, 4.2.4.2, rest 2 minutes between sets.
- 175
- 175
C2. DB Bent Over Row @ 30×1, 8-10/each arm x 4 sets, rest 2 minutes between sets
- 65
- 65
+
D. 3 Rounds for time of the following:
30 Calorie Airdyne
20 Deadlifts @ 155/105 lbs
10 Chest to Bar Pull-Ups
5 Power Cleans @ 155/105 lbs
D. 3 Rounds for time of the following:
30 Calorie Airdyne
20 Deadlifts @ 155/105 lbs
10 Chest to Bar Pull-Ups
5 Power Cleans @ 155/105 lbs
- Can't remember time. Got through everything unbroken. A little slow on there A/D. CTB's were mostly regular kip. Butterfly kip has sucked lately.
Monday, April 20, 2015
Monday April 20, 2015
A. High Bar Back Squat, 8 reps @ 65%, 8 reps @ 70%, 75% x 6 reps, 85% x 6 reps, rest 2-3 minutes between sets.
- 215#, 235#, 255#, 285#
B. Front Squat, 5 reps x 60%, 5 reps x 70%, 5 reps x 75%, 5 reps x 80%, rest 2-3 minutes between sets.
- 175#, 185#, 215#, 235#
C. Overhead Squat, 3 reps x 5 sets, rest 1-2 minutes between sets.
- 155, 165, 175, 185
D. Clean and Jerk Cluster, 1.1.1.1.1 x 3 sets, rest 1-2 minutes between sets,
Use 65% of your best Clean and Jerk-Technique is Key
- 165#
+
4 Rounds for time of the following:
10 Handstand Push-Ups
Row 250 Meters
10 Ring Dips
Run 200 Meters
10 Push-Ups
Airdyne 15 Calories
- 17:40. Unbroken on everything except for last round of HSPU (7-2-1). Feel pretty good about how I did on this one.
- 215#, 235#, 255#, 285#
B. Front Squat, 5 reps x 60%, 5 reps x 70%, 5 reps x 75%, 5 reps x 80%, rest 2-3 minutes between sets.
- 175#, 185#, 215#, 235#
C. Overhead Squat, 3 reps x 5 sets, rest 1-2 minutes between sets.
- 155, 165, 175, 185
D. Clean and Jerk Cluster, 1.1.1.1.1 x 3 sets, rest 1-2 minutes between sets,
Use 65% of your best Clean and Jerk-Technique is Key
- 165#
+
4 Rounds for time of the following:
10 Handstand Push-Ups
Row 250 Meters
10 Ring Dips
Run 200 Meters
10 Push-Ups
Airdyne 15 Calories
- 17:40. Unbroken on everything except for last round of HSPU (7-2-1). Feel pretty good about how I did on this one.
Sunday, April 19, 2015
Sunday April 19, 2015
40 sets of...
:15 KB Snatch -Right Hand
:15 Rest
:15 KB Snatch - Left Hand
:15 Rest
Need to get at least 7 reps in each set
:15 KB Snatch -Right Hand
:15 Rest
:15 KB Snatch - Left Hand
:15 Rest
Need to get at least 7 reps in each set
Saturday April 18, 2015
A. Below the Knee Clean - 3 sets of 3 reps
- 185#
B. Push Jerk Cluster - 4 sets of 1.1.1
- 185#
C. "Grace" : 30 Clean and Jerk for time @ 135#
- 2:09 (PR of over 1:00)
- 2 sets of 6 unbroken then, all singles the rest of the way. Felt faster doing singles for some reason as it allowed me to keep moving. Definitely have it in me to break 2:00 next time.
- 185#
B. Push Jerk Cluster - 4 sets of 1.1.1
- 185#
C. "Grace" : 30 Clean and Jerk for time @ 135#
- 2:09 (PR of over 1:00)
- 2 sets of 6 unbroken then, all singles the rest of the way. Felt faster doing singles for some reason as it allowed me to keep moving. Definitely have it in me to break 2:00 next time.
Friday, April 17, 2015
Thursday April 16, 2015
Gymnastics Warm-Up:
3 Sets of the following:
8-10 Chest to Bar Pull-Ups
5 Strict Ring Dips
25 Double Unders
5 Strict Handstand Push-Ups
+
A. Push Press, 5 reps x 3 sets, rest 2-3 minutes between sets.
My back was not feeling it so I skipped the above
+
D. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 5 Heavy Kettlebell Swings + 5 Burpees
Minute 2: Airdyne 40 Seconds @ Hard Pace
Minute 3: 6 Heavy Front Rack Walking Lunges @ 135 lbs/95 lbs(3/each side)
Minute 4: Run 100 Meters
Wednesday April 15, 2015
A. High Bar Back Squat, 10 reps @ 60%, 8 reps @ 65%, 70% x 6 reps, 75% x 6 reps, 80% x 6 reps, rest 2-3 minutes between sets.
- 205, 220, 235, 255, 270
B. Front Squat, 5 reps x 60%, 5 reps x 65%, 5 reps x 70%, 5 reps x 70%, rest 2-3 minutes between sets.
B. Front Squat, 5 reps x 60%, 5 reps x 65%, 5 reps x 70%, 5 reps x 70%, rest 2-3 minutes between sets.
- 175, 185, 195, 205
C. Power Snatch Touch N Go Cluster, 2.2.1 x 3 sets, rest 1-2 minutes between sets.
Use 65% of your best 1 rep max
C. Power Snatch Touch N Go Cluster, 2.2.1 x 3 sets, rest 1-2 minutes between sets.
Use 65% of your best 1 rep max
- 135
D. Clean and Jerk Cluster, 1.1 x 3 sets, rest 1-2 minutes between sets.
Use 75% of your best 1 rep max
D. Clean and Jerk Cluster, 1.1 x 3 sets, rest 1-2 minutes between sets.
Use 75% of your best 1 rep max
- 195
+
10-9-8-7-6-5-4-3-2-1 of the following:
Power Snatch @ 105/65 lbs
Lateral Burpees
+
10-9-8-7-6-5-4-3-2-1 of the following:
Power Snatch @ 105/65 lbs
Lateral Burpees
- 9:17 (right around there). Went unbroken on the Snatches
Tuesday April 14, 2015
@ CrossFit Inspire
0-3:00
AMRAP of..
6 Pwr Clean @ 95#
6 Lateral Burpees
2:00 Rest
5-8:00
AMRAP of...
4 Pwr Çlean @ 115#
6 Lateral Burpees
2:00 Rest
10-13:00
AMRAP of
2 Pwr Clean
6 Lateral Burpees
Sunday April 12, 2015
5 sets of...
10 Kettlebell Taters
60M Prowler Sprint @ 2-45# plates
30 Double Unders
Rest 3:00 between sets
10 Kettlebell Taters
60M Prowler Sprint @ 2-45# plates
30 Double Unders
Rest 3:00 between sets
Saturday, April 11th, 2015
15 Minutes of the following:
Butterfly Practice
Muscle-Up Transition Practice on Rings or Ring Thing Object
+
Deadlift, 5 reps x 5 sets, rest as needed between sets.
255
+
5 Sets of the following:
AMRAP 3 Minutes of the following:
9 Power Snatches @ 105/65 lbs
6 Push-Ups
3 Box Jumps @ 30/24 inches
Rest 1 Minute between sets
Butterfly Practice
Muscle-Up Transition Practice on Rings or Ring Thing Object
+
Deadlift, 5 reps x 5 sets, rest as needed between sets.
255
+
5 Sets of the following:
AMRAP 3 Minutes of the following:
9 Power Snatches @ 105/65 lbs
6 Push-Ups
3 Box Jumps @ 30/24 inches
Rest 1 Minute between sets
Friday, April 10, 2015
Friday April 10, 2015
A. High Bar Back Squat, 10 reps @ 60%, 8 reps @ 65%, 8 reps @ 70%, 8 reps @ 75%, rest 2-3 minutes between sets.
- 205, 215, 235, 255
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
- 175, 195, 205, 220
C. Snatch Deadlift, 5 reps x 5 sets, rest 1-2 minutes between sets.
- 215
+
D. Gymnastics Skill Set:
Toes to Bar, 3 sets of 10-15 unbroken, rest as needed between sets.
Handstand Push-Ups Kipping, 8-10 reps unbroken, rest as needed between sets.
- Did 15 reps and 10 reps every round. Felt good on these.
- 205, 215, 235, 255
B. Front Squat, 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 70%, 5 reps @ 70%, rest 2-3 minutes between sets.
- 175, 195, 205, 220
C. Snatch Deadlift, 5 reps x 5 sets, rest 1-2 minutes between sets.
- 215
+
D. Gymnastics Skill Set:
Toes to Bar, 3 sets of 10-15 unbroken, rest as needed between sets.
Handstand Push-Ups Kipping, 8-10 reps unbroken, rest as needed between sets.
- Did 15 reps and 10 reps every round. Felt good on these.
Wednesday, April 8, 2015
Wednesday April 8, 2015
Gymnastics Warm-Up:
3 Sets of the following:
1 Rope Climbs w/ Legs
10 Pistols/each leg
20 Double Unders
20 Feet Handstand Walk or Best Attempts
+
A. Squat Snatch, on the minute, every minute x 10 minutes x 2 reps @ 65%.
- 135#. No misses
B. Power Clean, on the minute, every minute x 10 minutes x 2 reps @ 65%-Fast Turnover-Touch n Go Repetitions
- 185#
C1. Close Grip Bench Press, 10,8,6,4, rest 2 minutes between sets.
- 165, 175, 185, 195
C2. Weighted Supinated Pull-Up Clusters, 2.2. x 4 sets, rest 2 minutes between sets.
- 44#. Felt heavy!
+
D. 3 Rounds for time of the following:
10 Hang Power Cleans @ 135/95 lbs
40 Air Squats
15 Chest to Bar Pull-Ups
- 7:19. Broke CTB's into 8/7, 5/5/5, 5/5/Singles. Air squats were pretty slow and mostly focused on controlled breathing.
3 Sets of the following:
1 Rope Climbs w/ Legs
10 Pistols/each leg
20 Double Unders
20 Feet Handstand Walk or Best Attempts
+
A. Squat Snatch, on the minute, every minute x 10 minutes x 2 reps @ 65%.
- 135#. No misses
B. Power Clean, on the minute, every minute x 10 minutes x 2 reps @ 65%-Fast Turnover-Touch n Go Repetitions
- 185#
C1. Close Grip Bench Press, 10,8,6,4, rest 2 minutes between sets.
- 165, 175, 185, 195
C2. Weighted Supinated Pull-Up Clusters, 2.2. x 4 sets, rest 2 minutes between sets.
- 44#. Felt heavy!
+
D. 3 Rounds for time of the following:
10 Hang Power Cleans @ 135/95 lbs
40 Air Squats
15 Chest to Bar Pull-Ups
- 7:19. Broke CTB's into 8/7, 5/5/5, 5/5/Singles. Air squats were pretty slow and mostly focused on controlled breathing.
Tuesday April 7, 2015
A. Push Jerk(+1 rep) + Split Jerk(+1 rep) Clusters x 4-5 sets, rest 1-2 minutes between sets.
- Worked up to 205#
B1. Clean Deadlift, 5 reps x 5 sets, rest 1:30 between sets.
- 255#
B2. Strict Handstand Push-Up Clusters, 4.4.4 x 5 sets, rest 1:30 between sets.
- Did kipping
C. Clean Pull @ 90% of best clean, 3 reps x 3 sets, rest 1-2 minutes between sets.
- 255#
+
D. 20 Sets of the following:
30 Seconds Airdyne @ Moderate Effort
+
Rest 30 Seconds
+
30 Seconds of Row
+
Rest 30 Seconds
Practiced sets of 5 kipping HSPU's with 1:00 rest between sets. Did pretty good with these and accumulated 45 reps
- Worked up to 205#
B1. Clean Deadlift, 5 reps x 5 sets, rest 1:30 between sets.
- 255#
B2. Strict Handstand Push-Up Clusters, 4.4.4 x 5 sets, rest 1:30 between sets.
- Did kipping
C. Clean Pull @ 90% of best clean, 3 reps x 3 sets, rest 1-2 minutes between sets.
- 255#
+
D. 20 Sets of the following:
30 Seconds Airdyne @ Moderate Effort
+
Rest 30 Seconds
+
30 Seconds of Row
+
Rest 30 Seconds
Practiced sets of 5 kipping HSPU's with 1:00 rest between sets. Did pretty good with these and accumulated 45 reps
Monday, April 6, 2015
Monday April 6, 2015
A. High Bar Back Squat, 10 reps @ 60%, 8 reps @ 70%, 75% x 6 reps, 80% x 4 reps, rest 2-3 minutes between sets.
- 205#, 235#, 255#, 265#
B. Front Squat, 5 reps x 5 sets @ 70%, rest 2-3 minutes between sets.
- 205#
C. Power Snatch Cluster, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Use 60-70% of your best 1 rep max
- 135#, 145#, 145#
D. Clean and Jerk Cluster, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Use 60-70% of your best 1 rep max
- 185#, 195#, 195#
+
For Time of the following:
21-15-9 of the following:
Wall Balls
Burpees
Row 500 Meters after each round
- 10:25
- 205#, 235#, 255#, 265#
B. Front Squat, 5 reps x 5 sets @ 70%, rest 2-3 minutes between sets.
- 205#
C. Power Snatch Cluster, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Use 60-70% of your best 1 rep max
- 135#, 145#, 145#
D. Clean and Jerk Cluster, 1.1.1 x 3 sets, rest 1-2 minutes between sets.
Use 60-70% of your best 1 rep max
- 185#, 195#, 195#
+
For Time of the following:
21-15-9 of the following:
Wall Balls
Burpees
Row 500 Meters after each round
- 10:25
Sunday, April 5, 2015
Sunday April 5, 2015
"Amanda"
I've been obsessing over this workout ever since I completely imploded last year during the Masters Qualifier. I was determined to destroy my time from last year which was 12:06.
Mission accomplished! My time today was 7:09 which included one missed muscle up so I know I have it in me to take another :30 off this time. I actually had a pretty conservative approach this time because I knew that the last 2 rounds of muscle ups would make or break this workout.
First round was 3-2-2-2 on the M/U's, second round was 2-2-1-Miss-1-1, last round was 2-2-1. Snatches were all singles but no misses. Could have and should have gone touch 'n go on last 5 because I felt pretty good. Oh well, at least I left myself some room for a new PR the next time I try this!
I've been obsessing over this workout ever since I completely imploded last year during the Masters Qualifier. I was determined to destroy my time from last year which was 12:06.
Mission accomplished! My time today was 7:09 which included one missed muscle up so I know I have it in me to take another :30 off this time. I actually had a pretty conservative approach this time because I knew that the last 2 rounds of muscle ups would make or break this workout.
First round was 3-2-2-2 on the M/U's, second round was 2-2-1-Miss-1-1, last round was 2-2-1. Snatches were all singles but no misses. Could have and should have gone touch 'n go on last 5 because I felt pretty good. Oh well, at least I left myself some room for a new PR the next time I try this!
Saturday April 4, 2015
Did Fitness Phase Partner Workout
30:00 of
7 Push Ups
14 Box Jumps
14 Walking Lunges
7 Hang Power Cleans @ 135#
This was fun. Got a good sweat on without killing myself which felt nice
30:00 of
7 Push Ups
14 Box Jumps
14 Walking Lunges
7 Hang Power Cleans @ 135#
This was fun. Got a good sweat on without killing myself which felt nice
Friday, April 3, 2015
Friday April 3, 2015
A. High Bar Back Squat, work to heavy set of 5 rep, 3 second pause. Few Sets.
- 255#
B. Overhead Squat, 3 reps x 3 sets, rest as needed between sets.
- These felt off today in a big way. Felt really unbalanced and unstable. Worked up to 195#
C. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 5 Thrusters @ 135 lbs/95 lbs + 20 Double Unders
Even Minute: 8 Target Burpees
- This part was OK
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3 Power Snatches @ 135/95 lbs + 20 Double Unders
Even Minute: 3 Muscle Ups + 8 Target Burpees
- This part sucked!! Not enough room to recover! By round 3 I backed off the M/U's to 2 and the Power Snatches to 2. I was sucking wind!!
+
20 Sets of the following on Airdyne/Assault:
30 Seconds @ Hard Pace
30 Seconds @ Moderate Pace
- 255#
B. Overhead Squat, 3 reps x 3 sets, rest as needed between sets.
- These felt off today in a big way. Felt really unbalanced and unstable. Worked up to 195#
C. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 5 Thrusters @ 135 lbs/95 lbs + 20 Double Unders
Even Minute: 8 Target Burpees
- This part was OK
+
On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: 3 Power Snatches @ 135/95 lbs + 20 Double Unders
Even Minute: 3 Muscle Ups + 8 Target Burpees
- This part sucked!! Not enough room to recover! By round 3 I backed off the M/U's to 2 and the Power Snatches to 2. I was sucking wind!!
+
20 Sets of the following on Airdyne/Assault:
30 Seconds @ Hard Pace
30 Seconds @ Moderate Pace
Wednesday April 1, 2015
A. 8 x 200 Meter Run @ 75%, rest 45-60 seconds between sets.
B. Weighted Back Extensions
Did these w/ 45#
After each set of weighted back extensions, complete 4-5 strict handstand push-ups + 10 toes to bar
- Ahhh, good old HSPU! I did these in clusters of 1.1.1.1. Went OK today
C. 5-4-3-2-1 of the following:
Deadlifts @ 315 lbs/245 lbs
Tall Box Jumps @ 36/30 inches
2:00 Flat. One ugly missed box jump!
+
Rest 15 plus minutes
+
3 Rounds for time of the following:
21 Bar Facing Burpees
15 Cal Assault Bike
9 Wall Balls @ 30 lbs/20 lbs
- 10:19 on this I think?? Don't remember. Moved pretty well throughout. Dogged it a little bit on the Assault Bike.
B. Weighted Back Extensions
Did these w/ 45#
After each set of weighted back extensions, complete 4-5 strict handstand push-ups + 10 toes to bar
- Ahhh, good old HSPU! I did these in clusters of 1.1.1.1. Went OK today
C. 5-4-3-2-1 of the following:
Deadlifts @ 315 lbs/245 lbs
Tall Box Jumps @ 36/30 inches
2:00 Flat. One ugly missed box jump!
+
Rest 15 plus minutes
+
3 Rounds for time of the following:
21 Bar Facing Burpees
15 Cal Assault Bike
9 Wall Balls @ 30 lbs/20 lbs
- 10:19 on this I think?? Don't remember. Moved pretty well throughout. Dogged it a little bit on the Assault Bike.
Tuesday March 31, 2015
Did Fitness Phase WOD today
18 Minute AMRAP
750 Cal Row
30 STO @ 115#
30 Wall Balls
30 KB Swings
30 Sit-Ups
Got 2 Rounds. This was tough. Especially round 2!!
18 Minute AMRAP
750 Cal Row
30 STO @ 115#
30 Wall Balls
30 KB Swings
30 Sit-Ups
Got 2 Rounds. This was tough. Especially round 2!!
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