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!!!

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!

Thursday March 7, 2013

30:00 light run on treadmill (God I hate business travel!)

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!

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.