Open 13.4
Results:
75 Reps
Felt good on this one, but mismanaged the time. Looking back at it I realize that I could have gone harder early. I still have the fear of red-lining early.
Set of 3: unbroken
Set of 6: Broke cleans up into 3's with 10s break, even though I probably could have done all 6 and T2B were unbroken.
Set of 9: Cleans were 3x3 with 10s break, probably could have done 2 sets or fast singles throughout. T2B were unbroken.
Set of 12; Cleans were 4 sets of 3 with 10s (1 set ended up being 12s) breaks. Original plan was sets of 4 but forgot. Wondering if fast singles would have been more efficient. T2B were 8 then 4 with 10-12s break.
Set of 15 cleans: Singles, took me the 1:32 remaining.
About 10 min after the workout, I was ready to workout again which tells me I probably should have went harder early.
Tuesday, March 26th
MAP (30/30)
3 sets @ high effort:
30 sec Thrusters @ 95lbs
60 sec rest
30 sec Airdyne
60 sec rest
30 sec DL @ 155lb
60 sec rest
30 sec Running
60 sec rest
Results:
Thrusters/AD/DL/Run
Set 1: 14/Complete/23/Complete
Set 2: 14/Complete/23/Complete
Set 2: 14/Complete/23/Complete
Set 3: 14/Complete/24/Complete
Felt good throughout
Monday, March 25th
Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's
A. Squat Snatch, build to a 1RM - again
B. Squat Snatch, 1 rep @ 90% highest from A x 6 sets, 2 min
C. Squat Clean and Split Jerk, build to 90% of highest from last Monday
D1. Back Squat @ 20X1, 2 reps @ 87.5% RM x 5 sets, 1:30 min
D2. CGBP @ 20X1, AMRAP @ 225lb x 5 sets, 1:30 min
D. C2B Chin-ups, 10 reps per min for 5 minutes
Results:
A. 135; Ugggggghhhh!!!! Failed at 145#, not very good today!
B. 120; Failed 2 reps; Technique felt awful today.
C. 225#; Squat clean felt good, split jerk not so good
D1. 2/1/Called it after I failed on rep 2 of 2nd set @ 280#; Felt a bit fried today
D2. 7/7/called it after 2 sets, felt really fried
E. Complete; sets 1 and 2 unbroken, set 3 was 7/3, set 4 was 6/4, set 5 was 5/3/2
Legs and shoulders felt fried today!
Saturday, March 23rd
OHS intense + Upper CP + short tester
A. Snatch Balance, build to a max - must receive bar low in squat
B1. OHS @ 33X1, 3 reps x 8 sets, 1 min - try to do all sets @ 135lb, reduce load if needed
B2. C2B Chin-ups, 5 reps x 8 sets, 1 min
C. For time:
21 Toes to Bar
Run 400m
15 Toes to Bar
Run 400m
9 Toes to Bar
Results:
A. 155#; Stopped here because I caught higher than other weights.
B1. 2/3/3/3/3/2/3/2
B2. Complete, easy
C. 7:09
*Felt good on Toes 2 Bar
Thursday, March 21st
Open 13.3
Results:
240 Reps
Awful!!!!!! My short goal was 1 muscle up, my big goal was 10 muscle ups. I knew I could get there, but was surprised how poorly I did on wall balls. I started with 35 and then I couldn't get more than 10 and after a bit it was 4 and 5's. I felt I could have got about 5 to 7 more wall balls in the first set, but my shoulders got smoked fast after that. My wall ball time was 9:49, which is sooooooo bad considering my pr is 7:59. I still can't figure out why my shoulders get so smoked so fast. I think I was also throwing the ball to high about a foot over target most of times.
I am honestly so frustrated with this and was in the worst mood all day! The good news would be that last year I got 30 DU's and I beat that this year. But to not get a muscle-up attempt is frustrating beyond words!
Results:
240 Reps
Awful!!!!!! My short goal was 1 muscle up, my big goal was 10 muscle ups. I knew I could get there, but was surprised how poorly I did on wall balls. I started with 35 and then I couldn't get more than 10 and after a bit it was 4 and 5's. I felt I could have got about 5 to 7 more wall balls in the first set, but my shoulders got smoked fast after that. My wall ball time was 9:49, which is sooooooo bad considering my pr is 7:59. I still can't figure out why my shoulders get so smoked so fast. I think I was also throwing the ball to high about a foot over target most of times.
I am honestly so frustrated with this and was in the worst mood all day! The good news would be that last year I got 30 DU's and I beat that this year. But to not get a muscle-up attempt is frustrating beyond words!
Tuesday, March 19th
MAP (30/30)
5 sets @ high effort:
30 sec Thrusters @ 65lbs
30 sec rest
30 sec Double Unders
30 sec rest
30 sec Wall Balls - 20#
30 sec rest
30 sec Double Unders
30 sec rest
Results:
* Felt a bit gassed after 3 rounds
Rd-Thrusters/DU/WB/DU
1-16/40/15/30
2-16/45/15/42
3-16/32/15/40
4-16/38/15/36
5-16/42/15/41
Monday, March 18th
Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's
A. Squat Snatch, build to a 1RM
B. Squat Clean and Split Jerk, build to a 1RM
C1. Back Squat @ 20X1, 3 reps @ 80% RM x 5 sets, 1:30 min
C2. Medium Grip BP @ 20X1, AMRAP @ 225lb x 5 sets, 1:30 min
D. 3 unbroken Ring Muscle-ups x 5 sets for time
Results:
A. 145; Actually felt a lot cleaner today, but still needs a lot of work. Failed first attempt at 145, got the second attempt and failed at 150.
B. 245 (Squat Clean); Stopped split jerking after a couple of sets because of my left hip, hurts when I extend it. Continued with just squat cleans and felt pretty good. Got under 255 fairly easy but lost it forward on the way up.
C1. Complete; felt a bit heavy today
C2. 8/8/7/7/6; felt good here and explosive.
D. 4:57; It was hard for me to judge when to start the next set to try and get all 3 unbroken.
145#(f) Squat Snatch
Saturday, March 16th
OHS intense + Upper CP + short tester
A. OHS @ 55X1, 3-3-2-2-1-1, 3 min
B. Weighted Chin-up @ 30X0, 3-3-2-2-1-1, 2 min
C. 3 rounds for time:
15 C2B Chin-ups
12 Lateral Barbell Bupees
9 Front Squats @ 115lbs
Results:
A. 95/115/125/135/145/155
B. 44/53/60/69/70.5/79
C. Completed 1 round in 1:58 and stopped due to my calves being extremely sore and hip still bothering me on squats.
Friday, March 15th
Open 13.2
Results:
265 Reps (8 rounds + 10 box jumps)
http://vimeo.com/61959144
*My lower end goal was 8 rounds and my high end goal was 9 rounds, I felt great throughout and was trying to push even harder last minute but lower back was a bit fried. I take from it that my pace was good.
I am very happy with the way I felt and would wonder how I would have felt if Michael Fitzgerald wasn't programming my training. I was honestly done and after 10 min rest I was ready for part 2!!!! I have only been programmed by Michael for 6 months and I feel great through workouts, I often wonder how I would feel with another year of his programming. I know I am not here to win or qualify for regionals but I am more fit at the age of 36 than I was playing college basketball. To me that is why I work so hard, to be better than I was the day before!! Thank you Michael for your hard work!
Results:
265 Reps (8 rounds + 10 box jumps)
http://vimeo.com/61959144
*My lower end goal was 8 rounds and my high end goal was 9 rounds, I felt great throughout and was trying to push even harder last minute but lower back was a bit fried. I take from it that my pace was good.
I am very happy with the way I felt and would wonder how I would have felt if Michael Fitzgerald wasn't programming my training. I was honestly done and after 10 min rest I was ready for part 2!!!! I have only been programmed by Michael for 6 months and I feel great through workouts, I often wonder how I would feel with another year of his programming. I know I am not here to win or qualify for regionals but I am more fit at the age of 36 than I was playing college basketball. To me that is why I work so hard, to be better than I was the day before!! Thank you Michael for your hard work!
Thursday, March 14th
A1. Press, 1 rep x 10 sets, 10 sec
A2. Bar Muscle-ups, 3 reps x 10 sets, 2 min
B. 15 x 30 sec Row @ 90%/30 sec Row @ 50%
Results:
A1. 135/140/145/150/155/160/165/165/170/170
A2. Complete; Feeling very good here!
B. 3700m complete; Felt good
Tuesday, March 12th
MAP (30/30)
5 sets @ high effort:
30 sec OHS @ 65lbs
30 sec rest
30 sec Airdyne
30 sec rest
30 sec Wall Balls - 20#
30 sec rest
30 sec Double Unders
30 sec rest
Results:
Set
1) 12 OHS/AD Complete/15 WB/46 DU
2) 13 OHS/AD Complete/15 WB/42 DU
3) 14 OHS/AD Complete/15 WB/40 DU
4) 12 OHS/AD Complete/15 WB/38 DU
5) 13 OHS/AD Complete/15 WB/ 50 DU
* Felt very good throughout, toughest part was OHS for me.
Monday, March 11th
Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's
A. Muscle Snatch, build to a 1RM
B. Power Clean and Split Jerk, build to a heavy single
C. Power Clean and SPlit Jerk, 1 rep x 3 sets, 2 min - use 90% of highest from B
D1. Back Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 1:30 min
D2. Medium Grip BP @ 20X1, 1-1-1-1-1, 1:30 min - moderate, increase per set
D. Ring Muscle-ups, AMRAP to failure x 3 sets, 7 min b/t sets
Results:
*Read part D incorrectly, completed it as D1, D2, D3 with 1:30 rest between. Didn't realize until now that muscle-ups should be E.
**Also, have some vids that I will post in a bit of A, B, and D1.
A. 125#; Shoulders still a bit fried today.
B. 225#; Got 245# fairly easy a couple of weeks ago, technique wasn't there today.
C. 205#; all very easy.
D1. 245#; 1st set was a bit tough, other 4 felt fine.
D2. 225/255/275/285/300(f); Felt fairly light through 4 sets so went for 300 on set 5 and was very close but didn't get it. 285 was very solid though!
D3. 4/5/5/6/4; Felt pretty solid and technique is sooooo much better! A bit disappointed I didn't get at least 5 per set.
Saturday, March 9th
OHS intense + Upper CP + short tester
A. OHS @ 55X1, 3-2-1-3-2-1, 3 min - same load for 2nd 3-2-1, 90% effort
B. 3 Bar Muscle-ups per min for 10 minutes
C. For time:
C2B Chin-ups - 21,15,9
Thrusters @ 65lbs - 21,21,21
Airdyne 0.5 mile, 0.5 mile, 0.5 mile
Results:
I know, I am going to hear it but I didn't do this workout, I decided to do 13.1 again and although I was quicker through first set of snatches (4:47), I did worse (125) this time due to shoulder fatigue. I feel good in the fact that I think my conditioning is pretty good. Burpees and light snatches felt easy and solid, from here on out I will do each open wod on the date and move on and just have fun with it. Hopefully heavy (for me) snatches are out of the way and everything else I feel prepared for beyond belief!!!! Onward!
Thursday, March 7th
Crossfit Open 13.1
Results:
127 Reps (5:07)
So incredibly frustrated. My lack of ability to perform the snatch is frustrating beyond belief!! I was done with the 30 burpees at 8:00 and felt great, I thought I was pacing myself great. It took me about 45 sec to complete the weight transition and started my first 135 rep at 8:45 into the workout and did 2 reps TnG. So, I had about 8 min to do 28 reps and I only get 25 in that time and 2 failed attempts.
I am frustrated because for 6 months I have been busting my butt and I see people who are nowhere near as fit as me beating me because they have better snatch tech. I know the rule is don't compare yourself to someone else but it still hurts pretty deep! The positive I take away is last year I did the snatch ladder for fun and I got like 12 reps at 135. It's time to move on, because there is nothing I can do now and I will learn from it and be better because of it on to 13.2!!
Results:
127 Reps (5:07)
So incredibly frustrated. My lack of ability to perform the snatch is frustrating beyond belief!! I was done with the 30 burpees at 8:00 and felt great, I thought I was pacing myself great. It took me about 45 sec to complete the weight transition and started my first 135 rep at 8:45 into the workout and did 2 reps TnG. So, I had about 8 min to do 28 reps and I only get 25 in that time and 2 failed attempts.
I am frustrated because for 6 months I have been busting my butt and I see people who are nowhere near as fit as me beating me because they have better snatch tech. I know the rule is don't compare yourself to someone else but it still hurts pretty deep! The positive I take away is last year I did the snatch ladder for fun and I got like 12 reps at 135. It's time to move on, because there is nothing I can do now and I will learn from it and be better because of it on to 13.2!!
Tuesday, March 5th
MAP (30/30)
7 sets @ high effort:
30 sec Power Clean @ 95lbs
30 sec rest
30 sec Airdyne
30 sec rest
+
7 min rest
+
3 sets @ high effort:
60 sec Thruster @ 45lbs
60 sec rest
60 sec Rowing
60 sec rest
Results:
*Neck feeling much better today!
PC/AD:
Sets
1, 2, 3, and 4: 16/Complete
5, 6, 7: 15/Complete
Thruster/Row
1: 34/301m
2: 32/297m
3: 27/294m
Felt pretty good and fresh today!
Monday, March 4th
Snatch intense + Clean and Jerk intense + Back Squat/CGBP intense + MU's
A. Power Snatch, build to a touch n go 3RM
B. Squat Clean. Split Jerk, 1.2 x 4 sets, 4 min - 2 jerk after clean
C1. Back Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 1:30 min
C2. CGBP @ 20X1, 5-4-3-2-1, 1:30 min - moderate, increase per set
D. Ring Muscle-ups, AMRAP to failure x 3 sets, 7 min b/t sets
Results:
* Went a bit lighter today because I woke up with an extremely stiff and sore neck for some reason.
A. 135#; Stopped here but had a little bit more.
B. 185/195/205/225; Tough with a sore neck.
C1. Complete all at 245#; Was frustrated with my squat form. I kept feeling like I was favoring my right side on the decent and not going straight down.
C2. 205/225/235/245/255; Felt good
D. Did not complete because I attempted one and my neck hurt fairly bad so called it.
Saturday, March 2nd
OHS tech + "CrossFit Testers"
OHS @ 55X1, 3 reps @ 115lbs x 5 sets, 1:30 min
+
21,18,15,12,9,6,3 for time:
Thrusters @ 65lbs
Chin-ups
--8:14 last time
Results:
OHS: Complete and easy
Thruster/CU: 8:02; Excited that I beat my last time but definitely felt a bit smoked today from yesterday's workout. Thrusters were very easy, but pull-ups were not. Pull up sets were broken up into 2 sets except for set of 21, 6, and 3 which were unbroken.
Little frustrated that I got a blister and a slight tear in my hand from pull-ups. Didn't feel it during and realized it after.
Friday, March 1st
LEnd 90-150 sec x 2-3 + MAP EZ
(goal is sub 4 min per set - your best is 4:27)
For time - full effort:
250m Row
15 KBS - 32kg
25 Burpees
15 KBS - 32kg
250m Row
+
10 min rest
+
For time - full effort:
250m Row
15 KBS - 32kg
25 Burpees
15 KBS - 32kg
250m Row
+
10 min rest
+
20 min Airdyne @ 50%
Results:
Set 1: 3:56
Set 2: 4:21
Felt good today; Very excited getting sub 4 min on first set and beating my previous time by 31 sec!! 2nd set felt ok, my body was a bit fatigued and think I could have done a bit better on this set though. Burpees felt really good today and were fast.
Subbed 20 min easy bike ride on my cruiser instead of Airdyne today because I had to get to my kids soccer practice!
Thursday, February 28th
OHS intense + Clean mod + Clean battery/upper gym
A. OHS, build to a 1RM - again
B. Power Clean Cluster, 1.1.1 x 3 sets, 3 min - all sets @ 195lbs
C. 10 sets ALL OUT:
3 touch n go Squat Clean @ 205lbs
6 Ring Dips
1 min rest
Results:
A. 175# (PR); Felt really good! Tried 185# but failed, was able to get to the bottom no problem and on the way up I lost it forward.
B. Complete; Easy
C. Completed between :23 and :26 each set; Took 1:30 rest on last 2 sets because I wanted to make sure I got all 3 as touch and go with no fails.
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