Opens WOD 14.3
AMRAP 8:00 of
10 Deadlift @ 135#
15 Box Jumps
15 Deadlift @ 185#
15 Box Jumps
20 D/L @ 225#
15 Box Jumps
25 D/L @ 275#
15 Box Jumps
30 D/L @ 315#
15 Box Jumps
35 D/L @ 365#
15 Box Jumps
So, didn't know what to expect going into this but I was pretty certain that I would be able to maintain a decent steady pace by doing step ups-step downs as opposed to rebounding box jumps. After doing this workout I can say with confidence that this was the right strategy for me.
First 2 sets were easy. I didn't fly through them but I got through them very efficiently with minimal rest. Things got a little spicy at 225# and they got REAL spicy at 275#!!! Broke my set of 20 @ 225# into 12-8 and this was not too bad. The 25 @ 275# were a bit of a grind. I broke into 5 sets of 5 and I really had to grit my teeth to get through the 4th and 5th rep each set.
I actually got done with my last set of Box Jumps @ 6:23. I later learned that this was a REALLY GOOD time for that point in the workout. Unfortunately, the weight got really, really heavy for me at 315#. I got 8 reps and was halfway through my 9th rep when I just couldn't stand up any further. With 10 seconds remaining on the clock my tank ran empty. Total score was 138 reps.
If I were to just look at this score in a vacuum, I would be really proud of this effort. Unfortunately, I don't get to look at things in a vacuum. I have to compare my numbers to a hundred zillion CrossFitters throughout the world. There are some guys in my age group who crushed this one and most of the elites had over 140 reps. Once again, the 2014 Opens are proving to be a humbling experience. And once again, I will put some ice on my bruised ego and get ready to go balls-out on 14.4!!
Monday, March 17, 2014
Tuesday March 11, 2014
A. Close Grip Bench Press @ 76%, on the minute, every minute x 2 reps x 8 minutes.
- 185#
B. 5 Sets of the following:
Row 250 Meters
Rest 30 seconds
Box Jumps x 10 reps
Rest 30 seconds
Airdyne 15-20 Calories
Rest 30 seconds
Muscle Ups x 2-3 reps
Rest 60 seconds
- 185#
B. 5 Sets of the following:
Row 250 Meters
Rest 30 seconds
Box Jumps x 10 reps
Rest 30 seconds
Airdyne 15-20 Calories
Rest 30 seconds
Muscle Ups x 2-3 reps
Rest 60 seconds
Monday, March 10, 2014
Monday March 10, 2014
Opens WOD 14.2 second attempt
First score = 136 (8 reps shy of round of 16)
So, my first attempt landed me kinda sorta within striking distance of the 4th round but I knew that an 8 rep improvement within a 3 minute window was a lot to ask of myself. The one thing in my favor is that I went into the second attempt with a really well thought out gameplan plus the knowledge of where and when I would experience fatigue.
My second attempt was better by 5 reps but still 3 reps short of the 144 needed to advance to the 4th round. Everything was good up to the last round of pull-ups. I got to the point where I knew I'd be doing singles the rest of the way but I just could not complete them fast enough and I started failing reps. I actually had one minute left with only 10 reps to go!!! I really thought I had it at that point.
I am not ashamed of this score but it is not going to be anywhere near good enough to keep me in the top 50. The top guys in my age group are just crushing this one.
Again, nothing to be done now except to move on to 14.3!!
First score = 136 (8 reps shy of round of 16)
So, my first attempt landed me kinda sorta within striking distance of the 4th round but I knew that an 8 rep improvement within a 3 minute window was a lot to ask of myself. The one thing in my favor is that I went into the second attempt with a really well thought out gameplan plus the knowledge of where and when I would experience fatigue.
My second attempt was better by 5 reps but still 3 reps short of the 144 needed to advance to the 4th round. Everything was good up to the last round of pull-ups. I got to the point where I knew I'd be doing singles the rest of the way but I just could not complete them fast enough and I started failing reps. I actually had one minute left with only 10 reps to go!!! I really thought I had it at that point.
I am not ashamed of this score but it is not going to be anywhere near good enough to keep me in the top 50. The top guys in my age group are just crushing this one.
Again, nothing to be done now except to move on to 14.3!!
Friday, March 7, 2014
Friday March 7, 2014
Opens WOD 14.2 first attempt
In 0-3:00 complete 2 rounds of...
- 10 O/H Squats
- 10 CTB Pull-Ups
In 3:00-6:00 complete 2 rounds of
- 12 O/H Squats
- 12 CTB Pull-Ups
Keep adding on 2 more reps in each round. Continue until you cannot complete 2 rounds
Came in feeling like I could do pretty good on this workout. The O/H Squat weight I knew would be no problem for me and my butterfly CTB pull-ups have come a long way. What I wasn't sure is when this workout would start to get hard and how I'd respond. So, went into this without much of a gameplan except to try to lay off bit in the first round.
First round was as expected - very easy. OHS's were unbroken. I split the CTB's into sets of 5 and did all butterfly. Had about a minute and a half to rest.
Round 2 was a little more taxing but still had lots of time to rest - about a minute.
In round 3 the CTB's got real tough. I went to failure a couple times and that is never good. Can't remember how much time I had to complete the 2nd round of 14 CTB's but it was not enough. I finished with 136 reps. Not terrible for a first attempt but not awful either. Still, I need to break through to the next round if I want to have any shot of being in the top 20-30 on this workout. I will obviously repeat it and I plan on backing off my pace in Round 2. I will also do regular kipping CTB's instead of butterfly up until Round 3. I just need that little extra in the tank in order to push through.
In 0-3:00 complete 2 rounds of...
- 10 O/H Squats
- 10 CTB Pull-Ups
In 3:00-6:00 complete 2 rounds of
- 12 O/H Squats
- 12 CTB Pull-Ups
Keep adding on 2 more reps in each round. Continue until you cannot complete 2 rounds
Came in feeling like I could do pretty good on this workout. The O/H Squat weight I knew would be no problem for me and my butterfly CTB pull-ups have come a long way. What I wasn't sure is when this workout would start to get hard and how I'd respond. So, went into this without much of a gameplan except to try to lay off bit in the first round.
First round was as expected - very easy. OHS's were unbroken. I split the CTB's into sets of 5 and did all butterfly. Had about a minute and a half to rest.
Round 2 was a little more taxing but still had lots of time to rest - about a minute.
In round 3 the CTB's got real tough. I went to failure a couple times and that is never good. Can't remember how much time I had to complete the 2nd round of 14 CTB's but it was not enough. I finished with 136 reps. Not terrible for a first attempt but not awful either. Still, I need to break through to the next round if I want to have any shot of being in the top 20-30 on this workout. I will obviously repeat it and I plan on backing off my pace in Round 2. I will also do regular kipping CTB's instead of butterfly up until Round 3. I just need that little extra in the tank in order to push through.
Wednesday, March 5, 2014
Wednesday March 5, 2014
A. Above Knee Squat Snatch, 1 rep on the minute, every minute x 10 minutes.
- 155# . 2 misses but redid them within the minute
B. Power Clean and Split Jerk Cluster, 1.1.1 x 5 sets, rest as needed between sets.
- Worked with 205#
C. 20-25 Minutes of Zone 1 Work Airdyne
- 155# . 2 misses but redid them within the minute
B. Power Clean and Split Jerk Cluster, 1.1.1 x 5 sets, rest as needed between sets.
- Worked with 205#
C. 20-25 Minutes of Zone 1 Work Airdyne
Tuesday March 4, 2014
A. Close grip Bench Press @ 66%, 2 reps on the minute, every minute x 8 minutes.
- Worked with 185
B. 6 Sets of the following:
2 Muscle Ups
Rest 30 seconds
6 Handstand Push Ups
Rest 30 seconds
Row 250 meters
Rest 30 seconds
- Did really, really well with HSPU's throughout. Muscle-ups were no problem.
C1. Pendalay Barbell Bent Over Row, 4-6 reps x 3 sets, rest 1 minute.
C2. Kipping Ring Dips, 12-15 reps x 3 sets, rest 1 minute.
- Worked with 185
B. 6 Sets of the following:
2 Muscle Ups
Rest 30 seconds
6 Handstand Push Ups
Rest 30 seconds
Row 250 meters
Rest 30 seconds
- Did really, really well with HSPU's throughout. Muscle-ups were no problem.
C1. Pendalay Barbell Bent Over Row, 4-6 reps x 3 sets, rest 1 minute.
C2. Kipping Ring Dips, 12-15 reps x 3 sets, rest 1 minute.
Subscribe to:
Posts (Atom)