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
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