Saturday 29 March

3 sets, not for time of:
3 rope climbs
AMRAP strict HSPU
+
A. Bench press, 4 x 4-5; rest 2-3:00
+
10:00 AD @ z1
10:00 mobility

rope climbs complete; strict HSPU: 2, 1, 1. added one set of AMRAP kipping HSPU: 6
+
A. 104, 114, 124, 134(5)
+
complete

Friday 28 March

14.5

21-18-15-12-9-6-3 for time:
Thrusters, 95
Bar-facing burpees

18:32 – that’s two for bronchitis.

Broke thrusters 8/7/6, 7/6/5, 5/5/5, 6/6, 5/4, 6, 3. Looking forward to doing this again on Monday, as long as lung capacity is better than today. Better strategy for me may be to only break the sets of 21/18/15 thrusters once instead of twice.

Didn't want to do this at all today, but wanted to have a run-through just in case I'm not healthy by Monday (skipping the Friday attempt last week was a huge mistake).  Felt extremely lightheaded and dizzy while warming up, and two burpees into the round of 21 I really wanted to quit.  Went extremely, extremely slowly on the burpees and took a few water breaks.  Started wheezing by the round of 15, I think, and at one point, vision started to go black around the edges when I was about to lift the bar.  Never hit the redline from a muscle fatigue standpoint, just could not get enough air.

On Monday's redo, assuming I'm feeling better, I don't think I'll move much faster on the burpees.  Just cut down transition time (no water breaks, no walking around) and break thrusters into 2 sets instead of 3.  

Thursday 27 March

rest day
+
some mobility at the gym

Wednesday 26 March

Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
A. 3-Position Snatch 5 x 1
(one from the floor, then the mid-hang, then the high hang)
Rest 2-3 mins
B. Back Squat 5-3-1-10 reps @ 70-80-90-75% of 1-RM
Rest 2 mins
+
3 sets
0:60 AirDyne @ high aerobic effort
0:60 rest
+
1 set
0:60 AirDyne @ 100%

3 sets complete; did 2 rope climbs (not legless) and 0:30 L-sit
+
A. 85, 95, 105, 110(1.1.F), 110(1.F)
B. 205(5), 235(3), 265(1), 215(10) – PR for 10
+
complete; 1100-1200 cal/hour
+
27 calories; asthma attack sold separately.

Feeling MUCH better, but breathing continues to be a struggle.  I get winded really easily (like loading plates onto the bar, or walking in from my car...)  It's the weirdest feeling - I can tell my body is not getting enough oxygen.  The inhaler helps, but not enough, and I'm already using it 2x more than prescribed... shit.  Used it today during warm-up then again before the 3x AD piece.

Snatches felt good! Caught the first high hang at 110, but was slightly in front and lost it in the bottom.  Missed the second attempt at 110 at the mid-hang behind - I NEVER miss behind, so that was weird, in a good way.

Started the 0:60 AD at 1900 cal/hour, held 1700 for about 0:20, then slowly dropped down to 1500 over the course of the minute.  Last 0:10 was wheezing really badly - like, really badly.  I HATE THIS,

Tuesday 25 March

A. Front squat, 5-3-1-5-5 @ 60-80-90-75-80% 1RM; rest 2:00
B. Squat clean thruster, build to a heavy single
+
AMRAP in 7:00 of:
3 thrusters, 100/65
3 burpees over the bar - did bar facing burpees by mistake.
6, 6
9, 9, etc
+
2000m row @ 75%

A. 155(5), 205(3), 225(1), 185(5), 205(5) – felt good!
B. 155 (PR+15) – not a max
+
12 thrusters + 8 burpees – it appears functioning lungs are required for this type of activity
+
complete @ ~40% (2:50/500m) as I tried to stop coughing

Still feeling pretty shitty, but significantly better than yesterday.  

Could have added another 5-10lbs on the thruster, but 155 felt heavy enough for today and already spent a bit of time here.

Even though I took it pretty slow from the beginning, the thruster/burpee AMRAP triggered my lungs pretty badly - definitely could feel that I was not getting enough oxygen.  Took a long time (and an extra couple of puffs on my inhaler) to feel recovered enough to start the row, and even then wasn't really feeling up to it.  Fingers crossed that the worst of this is behind me and I'll continue to feel better tomorrow.

Monday 24 March

Open 14.4, AMRAP in 14:00:
60 row calories
50 toes-to-bar
40 wall balls, 20/14 to 10/9
30 cleans, 135/95
20 muscle-ups

175 (25 cleans)

Pretty sad about this one.  Nasty cold turned into bronchitis, which triggered asthma (which hasn't bothered me in YEARS), and I didn't have a functioning inhaler, which meant I could. not. breathe.

Kept the row at 900 cal/hr, which was an immense struggle.  Got off just after 4:00 and immediately had a coughing attack, then couldn't catch my breath on the TTB.  Heard several people say that sets of 5 were a mistake and to try smaller sets, like sets of 2 - so that's what I started with.  Got 3 sets of 2, but was distracted by not being able to breathe and ended up doing singles starting at rep 7.  UGH.  WB were the easiest part of this (thanks, Invictus!) - did 2 x 10, 4 x 5.  Finished the WB at 10:50.  Picked up the first couple of cleans and got extremely lightheaded.  Needed to keep the pace steady to finish 30 singles in 3:00, but I just couldn't breathe and couldn't focus and felt terrible.

Timing sucks.  I know the open doesn't really matter, but it's still incredibly disappointing.  Would like to try this again when my lungs are functional.

Sunday 23 March

35:00 AD @ z1 + mobility combo

Saturday 22 March

A.
Three sets not for time of:
Strict Handstand Push-Ups x max reps
L-Sit x 30-45 seconds
B.
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed
C.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)
D.
Four sets for times of:
Run 400 meters
20 Burpees to 6″ Target
Rest 3 minutes

A. Complete; subbed kipping hspu because they’ve been feeling good recently (4-6-5) - 6 might be a PR!  Used the blue gymnastics mat.
B. 105, 125, 135, 145, 155, 165 x3 - felt terrible, pressed most of these out.
C. 15 @140 (7+4+4); 21 @ 125 (10+5+6); 27 @ 105 (12+7+8) - breathing was the limiter here.  Took a long time after dropping before cleaning the bar again.  Could have done significantly more reps at each weight.
D. 5:00, 4:47, 4:47, 4:30 - blahhhhhh.  Ran at z1 (3:00, then 2:45 x 3) and took the burpees real slow.

Feeling MUCH better today, but cough is significantly worse.  Had a really hard time breathing - thought I was having a legitimate asthma attack after coming in from the first run.  Really hoping it goes away by Monday's 14.4 attempt...

Friday 21 March

30:00 AD @ z1
+
14.4 movement prep

Decided to wait until Monday to attempt - still not feeling 100% and developed a nice little cough...

Ran through a few reps of everything 3x.  WB felt SO EASY since we've been doing so many 20lb to 10' lately.  Goal is to do these in 4 x 10 on Monday.

Thursday 20 March

rest day

Wednesday 19 March

A. Front Squat 5-3-1-5-5 reps @ 60-80-90-75-80% of 1-RM; rest 2:00

B. Clean 5 x 1.1.1; rest 0:10/2:00
+
Three rounds for time of:
20 Wall Ball Shots (30/20 lb to 10')
20 Toes to Bar
+
Four sets @ max aerobic of:
60 seconds of Airdyne
Rest 60 seconds
+

60 secs for max cals of AirDyne

A. 155(5), 205(3), 225(1), 185(5), 205(5) - PR for 5
B. 125, 135, 145, 155, 165 – no misses
+
11:06 – terrible.
+
complete; 1000-1200 cal/hr throughout
+
29 calories (PR+1; started at 1800 cal/hr, dropped to 1500 by 0:30 and held on to that through 0:60)

Not feelin’ it today.

Felt extremely lethargic coming into today's training.  Had a long day and let the stress get to my head, plus didn't sleep well last night, plus still fighting this damned cold.  Front squats felt TERRIBLE.  I have never come so close to cutting a squat session short as I did today.  Jumping from 60-80% was a much bigger jump than I usually make, so that may have had something to do with it. Wasn't sure if I was going to make the last set of 5 @ 205 - I did, but it was probably the ugliest front squats I've done in a year.  Think it was a PR for 5 though...

Cleans also felt heavy, but technique felt solid - similar to yesterday's snatch clusters.  Very happy with yesterday and today finishing the last cluster at more than 90% of 1RM.

Didn't want to do the WB/TTB piece.  At all.  Killed about a  half hour before starting it, then moved extremely slowly.  All WB broken 4x5, and first two sets of TTB broken 4x5.  Lost the kip at 13 on the 3rd set of TTB, and thought I might rip so did singles the rest of the way (with the blue gymnastics mat - definitely using this if TTB comes up in the Open).

Definitely felt more warmed up for the 0:60 AD sprint than last week - the 4x 0:60 aerobic pieces were a HUGE help.  Glad the day ended on a good note.

Tuesday 18 March

3 sets, not for time:
2 rope climbs
0:30 L-sit
+
A. Squat snatch clusters, 5 x 1.1.1; rest 2:00
+
For 10:00
Evens: 5 hang squat cleans @ 75
Odds: 1 MU

Rope climbs and L-sits complete
+
A. 85, 95, 105, 110, 115 – no misses
+
HSCs fast and complete
Used the thin red band on the low rings

Cut volume since I repeated 14.3 yesterday (but I'm feeling surprisingly fine, especially to how I felt after the first attempt).  

Snatches felt heavy today, but technique felt solid.  Overheard Stephen giving Duprie a tip about being fast at the hang position of the HSCs and tested it out - it was very quick!

Added in a few MU attempts at the end of the day.  On video it looks like I'm swinging high enough, but when I'm doing it I don't feel anywhere close to being high enough to turn it over.  

Monday 17 March

14.3 redo

Did significantly worse.  Broke the 20 DL into 5 x 4 and that set me back about 0:20 from Friday, then fell to 0:30 behind Friday's pace coming off the set of 25 DL.  Back felt significantly better throughout today's effort, but it was just too slow.  On Friday, I was rolling around on the floor for minutes after finishing, and felt completely fine today.  Ugh. Being sick didn't help, but I'm still pretty disappointed.

Sunday 16 March

rest day

lots of mobility throughout the day

Saturday 15 March

Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Reps
+
A. Bench Press 4 x 4-5 reps; rest 2:00
+
Complete as many rounds and reps as possible in 10 minutes of:
Run 200 Meters
2/1 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups
200m row

rope climbs complete
did kipping HSPU on the blue gymnastics mat: 3, 4, 5
+
A. 94(5), 114(5), 124(5), 134(4)
+
subbed 200m row for the 20 AD cals
did one banded MU on the low rings each round (thin red band)
4 rounds + 8 burpees - just realized this said push press, pretty sure I push-jerked all of these...

Ugh - moving at a snail's pace this morning.  Feeling really beat up from 14.3 and also developed a headcold overnight. Blah.

Friday 14 March

14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

137 (7 @ 205; tiebreak time of 7:08)

Definitely want another go at this on Monday. 25 @ 185 was extremely, surprisingly, terrible.

Felt extremely nervous going into this one, with pretty high expectations to get deep into the round @ 205.  Watched the video and transitions and box step ups were steady the whole way (first two rounds step up / hop down, last two rounds step up / step down).  DL broken 5/5 @ 95, 5/5/5 @ 135, 5/5/4/3/3 @ 155, 4/3/2/1s @ 185.  Low back lit up on the round of 185 like I've never, ever experienced.  Hoping that a restful weekend (as opposed to my insanely busy work week) and a better strategy will have me through the round at 185 about 0:30 sooner.  Thinking about triples then doubles at 185.

Thursday 13 March

rest day

Wednesday 12 March

2 sets, not for time:
0:60 nose-to-wall hold
0:45 L-sit
+
A. Clean and jerk, 6 x 1.1 @ 85-90% 1RM; begin a set every 2:00
B. Back squat, 3-3-2-1-1 @ 75-80-85-90-90/95% 1RM; rest 2-3:00
+
AMRAP in 3:00 of:
5 toes to bar
7 burpees to 6″ target
+
(rest 12:00)
+
0:60 AD for max calories

NFT complete; also did some banded MU practice
+
A. complete @ 155 (felt terrible but no misses)
B. 215(3), 235(3), 250(2), 260(1), 270(1)
+
3 rounds + 5 TTB + 3 burpees – blah.
+
28 calories (PR +3)

Definitely felt like it was day 3 today.  Not a lot of energy and everything felt HEAVY. Also, hands feel trashed (but no rips).  Need some major TLC before TTB are annouced...

Tuesday 11 March

A. Power Clean x 1, every 0:60 starting @ 50-60% 1RM, adding 10lbs every minute

+
For 10:00
Evens: 5 clean grip deadlifts @ best weight of A
Odds: 10 bar-facing Burpees
+
3 sets For Reps
0:30 of Rowing
0:30 rest
0:30 of Wall Balls
0:30 rest
0:30 of Handstand Push-Ups
0;30 rest

A. 105 to 165, 175Fx2
+
Complete @ 165
+
Row: 140, 141, 143m
WB (20 to 10′): 10, 9, 9
HSPU: 0, 0, 0 – made a level surface using 55lb plates with an abmat
+
10:00 HSPU practice on the blue gymnastics mat (much better, got a couple sets of 3)

Monday 10 March

Warm-up:

0:60 row or AD at high aerobic effort, 0:20 rest x 3

(had to repeat this 3 total times because I kept cooling down before actually going)

+

14.2 redo

136 (+51 from Friday)

= rounds of 10 and 12 complete; 14/14/14/6 

Incredibly happy with this.  All OHS unbroken and started from a squat snatch.  Pulled a stacked gymnastics mat underneath the taped pullup bar and that made it MUCH easier to do quick singles without having to jump so far.  CTBs almost all doubles and then singles.

Sunday 9 March

90:00 mobility while watching OPT's 14.2 prep guide

Saturday 8 March

AM:
A. Power clean, build to a heavy single in 10:00; begin a set every 0:60
+
for 30:00, EMOM:
1. 25m sled push, heavy
2. 5 deadlifts @ 155
3. 6 burpees to 6″ target

A. 105, 125, 135, 145, 155, 160, 165, 170, stopped there
+
complete
+90 on the prowler for the first and last rounds, +110 for the middle 8 rounds
skipped one set of deadlifts around the 7th round.

PM:
90 minute flow session, including MU work, mobility and z1 AD

Friday 7 March

CrossFit Games Open Event 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

Score: 85 (3 reps short of finishing the round of 12).

I heard some people talking about this workout in the gym before I started, mentioning that they felt fine until suddenly they didn't, and this was definitely true for me.  CTB pullups felt very strong today, but didn't have a clear plan going in, and I think I wasted a little time by doing 3/1/2/1/2/1/1/1 for example (something like that).  I think if I break up the CTBs into 3/3/2/2/2 for the round of 12, or all doubles, I will be set.  I also watched Leah knock out extremely fast singles, which is something I need to be better at (less staring at the bar, more constant movement).  It also kind of threw me off that the clock was counting down and at weird intervals, so I lost track of time.  Had 0:07 left to finish the last 3 pullups and didn't even try.  Definitely will make it to the 14s on Monday.  All OHS easy and unbroken, and I think I did a really good job of going straight to the bar and snatching it without taking any extra transition time.

Thursday 6 March

rest day

Wednesday 5 March

3 sets for times of:
12 Overhead Squats (115/75 lbs)
10 Box Jumps (30″/24″)
3-8 Muscle-Ups
Rest 3 minutes

+
A. Back Squat 5 x 2-3 reps
(let feel dictate load, if you feel good, go heavy)
Rest 3 minutes
+
For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing

3 rounds for time:
subbed 3 banded MUs on the low rings with the small red band
all OHS easy and unbroken
2:54 (failed the first box jump and took the rest pretty slow)
2:29
3:20 (failed one MU)
+
A. Back squats: 185(3), 225(3), 240(3), 255(3), 265(3 – PR+10 for 3)
+
4:00 row: 960m, held 2:07; down to 1:55 at the end
2:00 row: 514m, held 1:57; down to 1:53 at the end
1:00 row: 279m, started at 1:47, dropped to 1:43 but couldn’t hang on, back up to 1:47 at the end
total: 1753m

Banded MUs felt good today - first time downsizing to the small red band and was pleasantly surprised.  Tried about 6 attempts with the smallest orange band, but that wasn't even close to happening.  Started way too light on the back squats - I still feel like anything over 200 should be heavy, but 200 is less than 70% of my 1RM.  Paced the 4 minute row way too much, but I really, really didn't want to go out too hot and hit the wall like I did on the 500m repeats last week.  Still disappointed with loss of rowing capability, but still haven't done anything to work on it... 

Tuesday 4 March

A. Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
+
Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
+
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
+

Rest exactly 3 minutes, and then . . .
+
Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (30/20 lbs)
10 Toes to Bar

A. 5 UB, 3/2, 2/2/1, 2/1/1/1, 1/2/1/1, 2/1/1/1 - back got a little tight on the last 2 sets, but otherwise these were easy.  Should have tried to do at least one more set UB or only broken once.
+
19 (10/9)
17 (9/8)
16 (9/7) - I like S2O.
+
1 round + 10 CTB + 1 RD - 10 CTB took just under 0:60 both times (pull felt really strong but kip felt kinda off.  First round 5/3/2, Second round had many singles).  10 RD took almost 2:00 and was mostly singles.  RD felt much more difficult today than they did on Sat.
+
1 round + 20 WB + 5 TTB –  Should have picked up the pace on the WB but shoulders were toasted.  Finished the second set of 20 WB with 0:10 left on the clock, and jumped up thinking I'd get one or 2 TTB; really surprised myself here by knocking out 5 easily.  I spent several seconds staring at the bar on the first round before jumping up, and the second round proved that I don't need to do that.  Well done, me.

14.1 repeat - 3 March 2014

Repeated 14.1

10:00 AMRAP of:
30 double unders
15 ground to overhead

262 (5 rounds + 30 DUs + 7 snatches)

After reviewing the video from Friday, I felt that I had significant room for improvement.  I tripped more on the DUs than I remembered, and spent a LOT of time standing around.  I also did way too many small sets (1-3 GTO) with way too much rest between.  So I decided to repeat with a better plan.  I had two goals: not go out too hot, and break all GTO 6/5/4 (and flip between snatch and C&J as needed).  I feel much happier with my effort today, even though the total score did not change all that much.  All DUs unbroken in the first 5 rounds, then intentionally broken 20/10 in round 6 - this is a huge improvement over Friday.  Stuck to the 6/5/4 rep scheme, but still probably took a few too many seconds between sets.  Muscle fatigue wasn't bad at all today but breathing was much worse than Friday.  Overall, I'm very happy I decided to repeat it - I think I would have regretted not repeating it.  I also have learned that I should videotape myself more often - it's very enlightening.

Sunday 2 March

rest day

Saturday 1 March

3 sets, NFT:
Toes to Bar x 10-15 unbroken reps
Alternating Pistols x 8-10 each leg
Roll to Candlestick x 10 reps

+
A. Every minute, on the minute, for 8 minutes:
Back Squat x 3 reps @ 75-80%
+
For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 45 seconds of Airdyne hard
Minute 2 – 10 Wall Ball Shots (30/20 lbs)
Minute 3 – 10/8 Ring Dips (full ROM, slight pause at top)
You’ll hit each of these stations 10 times.


3RNFT complete - could feel grip was still fatigued from 14.1 on the TTB
+
Back squats complete @ 225 - felt slow and heavy
+
30:00 EMOM complete
AD >1200 cal/hr x 2, >1000 x 8
WB mostly broken 5/5
Cut ring dips to 4/round - got 4 UB 3 or 4 times, which is an improvement!

Really like EMOM stuff.  Today's was pretty tough but fun!