Friday

AM
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65

AM

4 sets complete

subbed 0:60 FLR for the side planks

skimped on the mobility

PM

A. 223 across 

B. 130, 140(3), 140(3)

+

with Matt

13 cleans (failed the 14th at 1:55)

0:30 transition 

21 CTBs

+

9 minutes complete 

Ugh. Today was rough, and then it got worse. 

Front squats were super heavy. 

Pendlay rows were okay, tough to hang on to the 140. 

2:00 pieces were terrible. Like, awful. This was my first time doing this with a partner, and it was nice to practice like this for a change. However, I was shocked at how heavy 155 got, and I took way too long setting up each time. I just remember looking at Matt who wasn't struggling at all and wondering if I misloded the bar because it felt that heavy. Not happy with this. 

CTBs were a disaster. Tried to butterfly, did a few sets of 3, then some singles and doubles, some regular kip, and a handful of reps that didn't touch the bar. Fuuuuuuucking A. This is not cool. 

The EMOM started off great. No misses on the BMU and buried the depth on the OHS. After the 4th set of OHS, my right shoulder, which has been mildly aggravated for weeks, suddenly got really angry. I went for the 5th set of BMU/TTB anyway, not expecting to generate a big enough kip to make the rep, but I did surprisingly. But as soon as I dropped off the bar, the dull ache in my shoulder/upper arm turned really sharp.  It kind of took my breath away and my immediate thought was that I was fucked. Scratched the last set of OHS. 

 

Friday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice

PM
A. Front squat (sleeves!), 3-3-3-3, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 105
2:00 ring muscle-ups
+
For 10:00:
Evens: 4 CTB pull-ups + 4 toes-to-bar
Odds: 8 overhead squats, 75

AM

4 sets complete

subbed 0:60 FLR for side planks

PM

A. 183, 203, 208, 213

B. 120, 130, 140(3)

+

25 cleans in 1:33

5 muscle-ups

+

complete


Most of the stressful shit over the past two weeks is finally behind me, thank God.  I felt like a completely different person today, like a huge weight was lifted.

Tempo on the front squats was rough by the 3rd rep.  I don't think these were too ugly, though?

Grip was the limiter on the axle (surprise, surprise).  

Felt so much more comfortable with the lighter cleans and ring muscle-ups than the medium cleans and bar muscle-ups.  Did all quick singles on the cleans (not sure if that's what I was supposed to do?  It didn't occur to me to string any together until after I was done) - had 20 done in the first minute, then slowed down a LOT, and only accumulated 5 from 1:00-1:30.  Wanted to have the full 2:00 on the rings, so stopped early again.  Ring muscle-ups felt great, super happy that I felt able to push the pace on these and jump up and successfully get a rep before I was 100% confident it would happen.  Hoping that Leah doesn't mind doing the bar muscle-ups... it probably won't matter a ton in the grand scheme of things, and I'll do the bar muscle-ups if that's what works out better, but I felt much more confident and happier with my performance on this piece today than last week.  

EMOM was just okay.  I don't know what's going on with my CTBs this week, but the butterfly isn't feeling so hot.  Dammit.  And sorry for shorting the depth on some of the OHS - I really can't tell at all! They felt like the same depth as when I was doing the 20 squat snatches from the other day, and on video those were all super legit, not even a question, so it doesn't make sense.  Blah.

Tuesday

AM
shoulder prep
+
10:00 AirDyne @ Z1
+
AMRAP in 5:00:
Strict handstand push-ups
+
10:00 AirDyne @ Z1

PM
20:00 to establish:
1RM power clean
2RM bench press
3RM overhead squat
+
5 sets for even times:
2 muscle-ups
10 wall balls, 20 to 10
50 double-unders
3:00 walk rest

AM

complete

12 strict HSPUs

PM

175, 185Fx2

155

185

+

errrrr... more for completion than for even times...
4:22 (1-F-1)
3:06 (1-1)
4:56 (F-1-1)
4:25 (1-1)
5:30 (1-F-F) 

Well... Today went better than last week, but still kind of a rough day.  What the hell, man. 

Strict handstand push-ups went SO much better than last week.  Opened with a double, then all singles.  No fails.  Used the blue gymnastics mat (last week just used a yoga mat on the hard floor) - I think I felt safer to drop more quickly and not have a 0:03 negative lowering my head to the floor, that made a huge difference...

Ended up doing the PM session just 2h after the AM... had a meeting at work at 4pm and it was stressing me out knowing I wouldn't get to the gym until 5:30-6.  What am I going to do when I get a real job? :/

The weightlifting stuff was super fun (surprise, surprise). Went REALLY fast through the first two movements - started on the OHS with 12:00 remaining (and didn't even use all that time). Caught the 175 power clean really low, so low that I pulled up my knee sleeves for two attempts at 185 but I couldn't commit. Made 20lb jumps on the bench press - 155 was a true 2RM today, the second rep was a struggle. Made large jumps on the OHS also (125-145-165-185). Failed the BTN jerk at 185 twice before getting it - once it was overhead, the squats were easy. 185 matches my 1RM, so that's neat. Pretty sure I could OHS 200lbs if I could get the BTN jerk... or maybe I should play with OHS from a regular front rack split jerk... 

So apparently my new thing is not being strong enough to dip out of muscle-ups.  This is alarming and extremely uncool.  I don't know why I'm struggling so much with this recently, it never used to be a problem at all.  Just like last week, even the successful makes were shaky on the lock-out.  I was going every 0:60 for the first two rounds, but then ended up resting closer to 0:90-2:00 on the last two rounds.  Called it on the last round even though I only made one, I could tell that my arms were just shot and I wasn't going to get another one.  Wallballs were unbroken-ish, I never dropped the ball but had a hard time catching a few attempts and had to reset.  Also, the target on the rig is so much easier than the line on the wall. Double-unders were SHIT today, like, literally worse than they've been in years.  Blahhhhhhhh.

Friday - 15.2

15.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern

+
10:00 AirDyne @ Z1

+
10:00 mobility work of choice

15.2: 185 (49 rep improvement over last year)

+

complete, more like 20:00 @ Z0.5

+

complete

Holy shit! This was fantastic.  I was really happy when this workout was announced last night, as it was my best finish of the 2014 Open, and I'd like to think I've gotten fitter in the past year.  I kind of had a goal of 180ish in mind, I figured I would finish the 14s, hit 16 OHS easily. spend most of the time on the first 16 CTBs, then get a few more OHS before time ran out.  And that's exactly what happened!  All OHS squat snatched and easily unbroken, CTBs started 4/3/3, 3/3/2/2, then 3/3/3/3, then 2s then singles.  I kind of blacked out at one point, I think it was in the second set of 14 CTBs, and I had no idea where I was, what round I was on, or how much time I had left... it's a good thing I just kept going, because I finished these right at the buzzer - probably should have been paying more attention.  Rested a really long time before starting the 16 OHS, like 0:45... if I cut this down a bit, I'm pretty confident I could finish the second set of 16 OHS. 

Knee felt much better than I expected it would! It had been bugging me all day, so I was a little worried, but it wasn't nearly as bad as it was on the thrusters from Wednesday (same weight, same black knee sleeves...)

I don't really feel like I need to do this again, but my hands didn't tear and my knee feels okay at the moment, so if I need to, I wouldn't be mad.  Just sayin'.

Two weeks down... so far, so good.  :)

Wednesday

AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation

PM
A. Overhead squat, 3 x 3-5, 2011; 2:00 rest
B. Muscle-ups, accumulate 6 solid reps; rest as needed
+
10-8-6-4-2 for time @ 97%:
Thrusters @ 65
Burpees w/2-hand touch to 6" target
+
10:00 rest
+
1 set for calories:
:60 AirDyne @ 97%

AM

complete

PM

A. 155(5), 165(5), 175(4)
B. complete
+
3:44
+
35 calories on Betty


Overhead squats continue to feel good.  Wrists don't like them, but that's too bad.  Knee feels fine with heavy weight as long as I have the bees knees on, but warming up with just a bar or even a PVC pipe was pretty unpleasant.  Now that it's been a few days, I'm pretty sure I fucked it up almost back to square one with the heavy squat cleans on Friday.  God-fucking-dammit.

Muscle-ups felt very easy today, didn't time these but all were done within 5 minutes or so.

The thruster/burpee thing was nasty.  I really wanted to smash this, and I'm kind of disappointed that I wasn't closer to 3:00.  Mehhh.  This was the first time doing thrusters since Gobblers in November, and I was shocked at how much my knee hurt as I was warming up.  I changed into the black knee sleeves, but they weren't really doing the trick today.  I don't really know what to do about this, there's no way I could have done this workout with the bees knees on, but I think that's the level of support I need for my knee to cooperate.  This sucks.  Anyway.  The round of 10 was nice and fast on both movements, but the rounds of 8 and 6 slowed down considerably.  I was having a hard time keeping balance on the thrusters and paused at the top quite a few times, and the burpee speed slowed way down.  Also it was really quiet in the gym, which I honestly didn't mind, except I could only hear the sound my my breathing and then I was concerned that I was really out of shape and I'll never be good at this type of thing and then it was over.

The AirDyne sprint was much more difficult this week after doing the thrusters/burpees (last week I wasn't tired going into this at all), so I'm happy to be within 1 calorie, but this hurt a helluva lot more.  Went out hot and lost it with about 0:20 remaining.  Blah.

Wednesday

AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation

PM
A. Overhead squat, 3 x 5-7, 2011; 2:00 rest
+
For time @ 97%:
15 deadlifts, 105
3 muscle-ups
12 deadlifts, 135
2 muscle-ups
9 deadlifts, 165
1 muscle-up
+
10:00 rest
+
1 set for calories:
:60 AirDyne @ 97%

AM
complete

PM
A. 125(7), 145(7), 155(5)
+
4:33
+
36 calories on Betty


Today was AWESOME.  This was one of the best training days I've had in a while.  Everything felt great, my knee was cooperating, and the energy was just good today.

Overhead squats felt excellent, I had Pat and Stephen each watch a set to make sure I was going below parallel.  My knee wasn't complaining at all, so I assumed I was going a little shallow, but apparently not.  So that's good!  Wrists were the limiter at 155, everything else felt solid.  I really like overhead squats. 

I had been so excited for the deadlift/muscle-up workout all week!  This was so much fun!! I don't know why I messed with a belt, the weight was light enough that I didn't need it (especially on the first two sets), but in my mind I was thinking that I would be resting between muscle-ups anyway, so an extra few seconds putting on the belt wouldn't really matter.  All deadlifts easily unbroken, and added the weight for the next round before starting the muscle-ups so that I could jump down from the rings and get right on the bar.  Rested about 0:20 before each muscle-up.  Super, super happy with this.  This is nuts.  What a difference a few months makes.

Went out pretty hot on the sprint, but I was able to hang on to it the whole time, and even pick it up a touch in the last 0:15.  This flew by and it definitely hurt but I'm really surprised and happy with the effort here.  I know bikes vary a lot, but this is a PR by 7 calories, so that's neat.

Thumbs up all around.  Next time I'm at CSC it will be for 15.1.  Eeeeeeeeeek!

Wednesday

AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation

PM
A. Overhead squat, 3 x 3-5, 4011; 2:00 rest
B. Axle Pendlay row, 3 x 3-5, 20X0; 2:00 rest
+
3 rounds for even times:
35 double-unders
25 push-ups
15 pull-ups
3:00 walk rest
+
10:00 rest
+
3 sets for max meters - make it hurt:
:30 row
:30 rest

AM

subbed 30:00 mobility at home

PM

A. 85(5), 115(5), 135(5)

B. 110(5), 120(3), 120(4)

+

2:29

2:28

2:26

+

158m

150m

144m

Elected to stay at home this morning until the roads were cleared...

Very excited to bring my knee sleeves out of retirement!! Absolutely zero pain or discomfort with the knee sleeves on. Tempo got to be real tough on the wrists but the actual squats felt great. I don't want to be overly dependent on knee sleeves, but if it means I can squat pain-free, I might be tempted to just wear them for everything until I can afford to get this thing fixed. 

Child-sized hands were the limiter on the axle pendlay rows... Surprise surprise. 

Tripped on the first round of double-unders, but rounds 2 and 3 were unbroken. Push-ups were surprisingly tough, down to small sets by the end. All pullups broken 5/5/5, and done with a regular kip. I seem to have lost the butterfly... This feels like something I just need to keep practicing on my own whether it's programmed or not. 

Definitely followed directions on the row... That hurt. Held 1:31/500m for most of the first one, down to 1:38/500m on the second one, and couldn't get below 1:40/500m on the third one. It's amazing how 0:30 can feel so long and also so short... 

Sunday

10:00-15:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
A. Standing triple jump, 8:00 tech work
B. Overhead shot toss, 8:00 tech work - outside!
+
AMRAP in 8:00:
2 rope climbs
6 overhead squats, 105
+
8 sets:
200m run @ 90% aerobic
:60 rest

Complete 

+

A. Complete 

B. Complete 

+

3 rounds + 1 rope climb 

+

Complete

Kind of a rough day - just feeling tired and a little beat up. 

Muscle ups felt far away today. Sigh. 

Need some instruction on shot toss before next weekend. Pretty much every attempt is the same (and not in a good way). 

Rope climbs were close to the worst they've ever felt. For some reason my feet were slipping badly on almost every pull... Same shoes as last week, so I don't know what I was doing wrong. Had a scary moment at the top when I lost my footing altogether and my arms were tired... So I started standing around a LOT between climbs. OHS were easy but snatches were messy - power snatched to begin all three sets (weird for me).  I should have been able to complete 4 rounds.  I always feel disappointed and like the day is wasted if I do poorly on the one higher intensity piece of the day...

Runs were the best part of the day.  First 200m took 0:70, and each got a little faster, with the last two at 0:60.  

Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 3-6 reps
+
10:00-15:00 muscle-up technique work, hips-to-rings + turn-over work from the ground + actual attempts
+
6 rounds for time:
200m run
10 overhead squats, 95
1 rope climb
+
8 sets:
150m run @ 90% aerobic
:30 rest

Complete 

+

Complete 

+

15:37

+

Complete 

Butterfly pull-ups continue to improve, slowly but surely. Kind of thought today might be the day for the muscle up, but no dice. I think I'm getting closer and closer - today, my wrists were trying to turn over but my center of mass is still way too low and behind the rings. Basically I have a nice kip but don't pull or use my arms at all. I feel like I'm just missing one cue...

6 rounder was totally fun. Runs were slow, but tried to make up for it with efficient transitions. All OHS unbroken and snatched the first rep. Confident on the rope. 

Runs felt good. Nice change of pace. 

Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A. Deadhang-to-inverted, 4 x 3; begin a set every :60
B. 1 snatch balance + 1 overhead squat, 1-1-1-1, 20X1; 2:00 rest
+
10 sets for even times:
1 rope climb
6 DB thrusters, 30/hand
18 double-unders
:90 rest
+
400m sled drag, heavy grind

complete
+
A. complete
B. 135, 145, 155, 165
+
0:48
0:50 (trip)
0:49 (trip)
0:51
0:48
0:47
0:46
0:45
0:55 (trip)
0:44
+
complete with 190 on the sled

Practiced regular kipping and also butterfly.  Rhythm needs work (on both), but had an easier time keeping rhythm with butterfly, so that's encouraging that I will someday actually be able to do these.  Shoulder feels 100%.

Wasn't dropping under the bar very fast on the snatch balances.  Failed 165 twice before getting it.

10 sets felt good; was happy to feel recovered within the 0:90 and ready for the rope climb again (unlike last week).

Sled drag felt really good today - there's not much of a difference between 170, 180 and 190, so I guess I'll just keep adding?

Sunday

A. Deadhang-to-inverted, 4 x 3; begin a set every :60
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 1-1-1, 20X1; 2:00 rest
+
5 sets for even times:
2 rope climbs
10 DB thrusters, 30/hand
6 burpees
:90 rest
+
400m sled drag, heavy grind

A. complete

B. 175 (PR +10) (170 video) (175 video)

C. 175, 185Fx4

+

1:28

1:41

1:39

1:45

1:44

+

complete with 180 on the sled

Snatch balance felt great today - wasn't hesitating at all to drop under the weight.

OHS at 175 was nice and easy, and entertained the thought of even hitting a new PR today.  Then I couldn't effing jerk 185.  I think I might need to try thinking about moving the bar a little forward, because it feels like the bar is too far behind me to lock it out.  Got a little frustrated... probably should have dropped the weight down a little to hit the last 2 singles, but I was annoyed and ready to move on.

5 sets were HARD.  Shit.  My arms are so tired from yesterday and today.  

Sled drag was nice and relaxed.  180 is heavy, but not very grindy.  Or, perhaps I should say that I stop and take a break before it gets really grindy... 

Sunday

A. Deadhang-to-inverted, 5 x 2; begin a rep every :45
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-1-1, 22X1; 2:00 rest
+
8 sets for even times:
1 rope climb
7 DB thrusters, 25/hand
run to opposite wall & back
:75 rest
+
400m sled drag, heavy grind

A. complete

B. 155 (video)

C. 165(2), 175, 185 (PR+20) (165 video) (175 video) (185 video)

+

0:48

0:44

0:40

0:40

0:43

0:38

0:36

0:38

+

complete with 170 on the sled

Today was really fun!

Snatch balance was tough at 155, so stopped there.  Actually failed it twice before getting it, which was surprising and annoying.

OHS singles felt pretty good, but the behind the neck jerk was really shaky, and the double at 165 was rough.  Didn't pause for a full 0:02 in the bottom at 185.  Definitely lacking confidence in getting the bar overhead.

Thought the 8 sets would be rough, but it was super fun! That was a pleasant surprise.

Had no idea what to do for the heavy sled drag.  Went with a couple of pounds over BW (because it was easy to load).  Stopped quite a bit, but it actually wasn't nearly as bad as I was expecting.  Much more enjoyable than the 1200m slow slog.

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-2-2, 22X1; 2:00 rest
+
7 sets for even times:
6 thrusters, 75
7 strict pull-ups
8 overhead walking lunge steps, 75
9 burpee box jumps, 20
:90 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete

B. 155

C. 145, 155, 165(1)

+

2:52

2:57

2:42

2:50

3:00

3:22

2:56

+

complete with 90 on the sled

Another rough day.  I don't know what my problem is.

Was being very tentative with the barbell this morning.  Failed a couple of snatch balances (at light weights!), and also aborted a few well above parallel.  For some reason, I thought I would start the OHS sets at or above my heaviest snatch balance.  So, I got the 155 snatch balance, jumped to 165... and basically forgot how to jerk it from behind the neck.  Stripped the bar and built up again, but at this point I was getting tired and my wrists were killing me with the tempo.

I think I actually said "Fuck this" out loud like three times during the 7 sets.  I was not having it at all.  That was really hard. Now, several hours later, I appreciate the challenge, but at the time, I wanted to punch Stephen in the face.  Burpees were very, very slow on round 6, otherwise was pretty consistent throughout.  Pull-ups broken 4/3.  Overhead lunge steps were by far the easiest movement here.

Sled drag was just long.  At least the weather was beautiful!

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. 1 snatch balance + 1 overhead squat w/pauses @ bottom of both, build to a tough set in 5-7 attempts
+
6 sets for even times:
5 overhead squats, 65
7 strict pull-ups
9 DB shoulder-to-overhead, 30/hand
11 Russian kettlebell swings, 53
22 double-unders
2:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete
B. 165 (PR +20) (135 video) (145 video) (155 video) (165 video)
+
2:16
2:16
2:13
2:20
2:17
2:15
+
complete with 90 on the sled

Added in 20:00 of muscle-up tech work and practice after the DH2I.  Shoulder feels good and I feel like I need to put in the work on my own time if I want to make this happen.

Not sure if I was doing the snatch balances correctly... it's been a long time since I've done them.  Filmed every set to be sure that I was actually snatch-balancing (not jerking + overhead squatting).  Felt like I was faster under the bar than I was... and also felt like I was in a deeper squat, but video looks like I'm at parallel, or just a hair below.  At any rate, heaviest OHS I'd ever done before was 145, and that was 18 months ago, so that was cool.

Shoulders were smoked by the 3rd set of the 6 set piece, but that didn't affect the times much.  OHS fast and easy.  Pull-ups broken 4/3 for 4 rounds, then 3/2/2 for the 5th and 6th.  Double unders were terrible today - every set broken once or twice except the last set, which was unbroken.

First 400m of the sled drag was rough, but got into a groove by the second half.

Benchmark Bracket Competition

Benchmark Bracket Competition at CrossFit the Tracks with my best bud!

Event 1:
Cindy, 12:00 time cap
5 pull-ups
10 push-ups
15 squats

complete @ 90%
8 rounds + 5 pull-ups + 8 push-ups
Decided ahead of time to not go balls-out on this first event.  I wasn't interested in winning the bracket, so I just plugged along for 12:00.  Their pull-up bars are EXTREMELY slippery, and even with a good tape job, opened up Wednesday's rip early on this.  Push-ups were the limiting factor, by far.  Was doing 5 sets of 2 for the last 3 rounds.

Event 2:
Nancy, 15:00 time cap
5 rounds for time of:
400m run
15 overhead squats, 65

4 + 400m run - finished the run right at the buzzer
Gave this one 100%.  Very happy with my effort, but really disappointed that I couldn't come in under the time cap.  All OHS extremely easy and unbroken, with zero transition or set up time approaching the bar.  Used a men's bar - was unable to hook grip it when snatching it, but it felt more stable than the women's bar does when overhead.  First round done in 2:20, second round done at 5:45, third round done at 9:00, fourth round done at 12:15.  I knew when the 3rd round took a little over 3:00 that it wouldn't be possible to finish in 15:00.  My lower back completely tightened up when I went out for the 4th run, which became very slow and more pathetic than usual.  Projected finish would have been somewhere around 15:30.

Event 3:
Mary, 12:00 time cap
5 handstand pushups
10 alternating pistols
15 pullups

complete @ 60-70%
3 rounds + 5 HSPU + 8 pistols
Didn't want to play anymore, at this point.  Considered it 12:00 of skill work.  HSPU standards were using an abmat but no plates, so they were much easier than usual.  2 of the 4 sets were UB, and the other 2 sets were very fast and efficient even though they were broken.  Pistols were slower than normal (legs were tired!) but no misses.  Did the last 8 in about 0:20, and didn't have time to pull the bees knees back up, so very happy that I'm able to do some pistols without wearing them (I wasn't sure!).  Pull-ups were a DISASTER.  Between the rip in my hand and the slippery bars, and having to step up to a tall bar using a J-hook every time, I wasn't in any particular rush.  Almost all sets of 2-3.  Had zero pulling capacity toward the end, and did a few singles on the last round.  On every one of those last singles, I wasn't sure if I would be no-repped or not... it was a struggle.  I really think my judge gave me a few pity reps.

Overall, this was a very fun day and a well-run event!  It was nice to have a change of scenery and meet some new people.  I'm really looking forward to more local competitions this year!

Wednesday 2 April

3 sets, not for time:
3-8 MUs
40-50 DUs
10-12 TTB
+
A. Front squat, 5-4-3-3 @ 70-80-85-90% 1RM; rest 2:00
B. Snatch balance + OHS, 8 x 1; rest 2:00
C. Back squat, 8-6-4-4 @ 65-75-85-90% 1RM; rest 2-3:00

complete; worked on both bar MUs and ring MUs; 10 TTB unbroken each time
+
A. 175(5), 200(4), 215(3), 225(3 – PR for 3)
B. 85, 95, 105, 115, 125, 135, 145, 155F
C. 185(8), 215(6), 245(4), 265(4 – PR for 4.. ugly though)

Not even close to getting a bar MU.  I tried using the purple band and was hitting a super high CTB but was unable to turn it over.  Did transitions on the low rings with the thin red band - these are getting fairly easy - and attempts on the high rings... I'm pulling to my hips but have nothing left at the top to try to turn it over.  

Squats felt heavy today.  Pleasantly surprised by the snatch balance - but I think this means that my snatch needs an enormous amount of technical help.

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.

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.

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... 

Wednesday 26 February

A. Take 15-20 minutes to build to today’s heaviest Snatch

B. Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM+

Three sets for times of:

5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes

A. 120 – technique felt ok but weight felt heavy today
B. complete @ 235
+
subbed jumping MUs; cut down from 5 to 3
2:39 (failed one JMU)
2:09
2:41 (failed one JMU)
all snatches and OHS unbroken

Snatching has been on and off for weeks - this is upsetting.  Squats felt good.  Ring height was a little ambitious on the first set of JMUs (hairline) so lowered them an inch or two to just above eyebrow height for the second 2 rounds.