2013-03-30 Open 13.4

Went in saturday after a week of travel to do 13.4. I abused myself a bit this week and it showed. Expected to do about 33% better than I did.

7 min amrap
{
3 Clean & Jerk 135#
3 Toes 2 Bar

6 Clean & Jerk 135#
6 Toes 2 Bar

9 Clean & Jerk 135#
9 Toes 2 Bar

etc

}

I managed to get through the 9's and got 5 reps into the first set of 12

18+5 C&J

18 T2B

Total of 41

Afterward did "death by 10m runs". 1 the first minute, 2 the second minute, etc. I managed through the 12th minute and failed on the 13th.

1x10m

2x10m

3x10m

4x10m

5x10m

6x10m

7x10m

8x10m

9x10m

10x10m

11x10m

12x10m

Total of 78x10m sprint

2013-03-28 WOD

Travelling, and had limited time to hit the gym between some meetings.

10 min AMRAP of 'cindy'
{
5 pullups
10 pushups
15 air squats
}
I did 9 rounds

Then did 3x5(each side) DB Snatch, 60lbs

2013-03-26 WOD

Travel workout. Did best I could to match the wod at BCF with limited time

A. 21-15-9
{
DB Snatches, 45lb, (per arm, so 42,30,18)
Dips
}

B. Pullup ladder: 1,2,3,4 (10 total)

2013-03-25 WOD

Travelling. Luckily today's WOD was easy to do a close match from my hotel

A.
60 air squats, with 5 sec hold at the bottom of each (approx 6 min)
(And uh, who's idea was this after 13.3 on the weekend?!)

B. 4 rounds
{
30s burpees
20 OH lunges 45/25 (I used fully packed suitcase, approx 40lbs)
}

2013-03-23 Open 13.3 re-do

Re-did 13.3 today. 30 rep improvement over thursday despite still being very sore from doing it 2 days earlier.

WARM
std warmup
1 min plank hold
5 min row
MU practice

The WOD was 12min AMRAP
{
150 wallballs (10', 20#)
90 double unders
30 muscleups
}

I got through the 150 wallballs (which itself is the workout known as 'Karen') in 10:53, then completed 24 DU's for a total of 174.

Did 5 min airdyne for recovery afterward

I think the improvement was mainly due to better pacing (sets of 5 with 5 second break), and the gang at the gym barking at me to keep the breaks under 5 seconds. Slightly wider stance helped in keeping me from bending over in the squat, which helped too.

Didn't get through the 90 DUs, but I improved over Thursday, so I'm happy with it.

2013-03-22 WOD

WARM
std warmup
200m run

MAIN
A. TGUs, 10 per side, 26lb

B. 200m run, 5 sets, 90sec between, 80% effort

C. DB rows, 10 per side, 3 sets, 53lb kettlebell

I added

D. pullup practice
10 pullups, mix of bar and ring

2013-03-21 Open 13.3

Open 13.3

WARM
std warmup
10 wallballs
20 DUs
MU practice

 12min AMRAP
{
150 wallballs (10', 20#)
90 double unders
30 muscleups
}

I only got 144 wallballs. Disappointing as I've finished that workout (Karen - 150 WB for time) in sub-10. I had >10 no-reps and didn't pace myself well. Will re-do on the weekend I think.

2013-03-20 WOD

Active recovery day

A. mobility work

B. 15 min row at med pace (3200m)

I added:

C. 3x3 ring pullups

D. 3x3 ring dips

2013-03-19 WOD

A. 4 rounds for time, 25 minute time cap
{
500m row
30 HRPU
400m run
}
my times/round were: 5:30, 6:15, 7:00, 6:30

B. Immediate after A, work to a heavy CJ for 10 minutes

I got up to 155. Instead of trying 165, I went right to 170 hoping to PR, but failed. Still, 155 felt good, and felt like my rib was healing up nicely.

2013-03-18 WOD

A. Back squat, heavy, 32x1 tempo, 4-6 reps, heavier than last week

I ended up doing same weight as last week, trying to take it easy as this injury recovers:
135, 155, 175, 175#

B. "Bear complex", but lighter than usual, focus on form.
5 sets of 7 reps, resting only between reps. each rep is
{
Clean
Front squat
S2O (Pushjerk)
Back squat
S2O (Pushjerk)
front rack
touch-n-go
}

55, 75, 95, 105, 95 (last 2 sets I only did 6 reps instead of 7

C. (I added) pullup descending ladder, strict
5, 4, 3, 2, 1 (15 total)

2013-03-16 Open 13.2 re-do

Re-did 13.2 this morning. Big improvement over Thursday. Partly due to a cough clearing up, a lot due to the switch to step-ups. Bunch of folk at my gym timed themselves doing both an the step-ups are a lot more efficient the moment the box jumps slow down. Easier to maintain pace that is.

MAIN
10 min AMRAP
{
5 Shoulder-to-overhead 115# (I did push-jerk right from the start)
10 deadlift 115#
15 box jumps (rules allowed step-ups) 24"
}
190 reps: 6 rounds + 5 S2O + 5 deadlifts

2013-03-15 WOD

WARM
std warmup
med-ball tosses (~30, over pullup bar, 20#)

MAIN
4 rounds, 30s each movement, count total reps, 2 min rest b/t
{
pushups
pullups
row (for cals)
db row
}
1: 20, 10, 5, 5 = 40
2: 20, 7, 5, 10 = 42
3: 22, 7, 5, 10 = 44
4: 20, 7, 5, 12 = 44

2013-03-14 Open 13.2

Took my (first?) attempt at 13.2 today

WARM
std warmup
400m run

MAIN
10 min amrap
{
5 shoulder-to-overhead 115# (I pushpressed a couple but pushjerked most of them)
10 deadlift 115#
15 box jumps 24"
}
total count: 154 (5 rounds plus 4 shoulder-to-overhead)

Times per round: 1:28, 2:02, 2:09, 2: 12, 1:56 (and then 4 reps in last 13 sec). So question is whether I would have done better if I'd paced myself in the 1st round (say taking 1:43), would I have saved 5 sec per round in the other rounds?

May re-do on saturday depending how I feel (have some allergy-driven asthma this morning that I think was affecting me a bit)

2013-03-13 WOD

Travelling, so did a quick wod at hotel gym. just something I made up

WARM:
std warmup
400m run

MAIN

5 rounds for time:
{
2 HSPU
4 pistols (hand on wall to stabilize - need to get these!)
6 Dumbell snatch 25# (didn't have anything heavier there)
8 pushups
10 air squats
}
time: 9:30

fun wod but probably should have done as 15 min amrap or 8-10 rounds

2013-03-11 WOD

WARM
std warmup
800m run

MAIN

A. Back squat, heavy as possible for 3 sets of 4-6 reps, 32x1 tempo

I kept it a little lighter than normal due to recovering injury. 135, 155, 175#

B. for time, 2 rounds of
{
30 wallball (I did 14#)
20 pushups
10 T2B
}
time: 6:01

2013-03-09 Open 13.1 re-do

I redid my attempt at 13.1 today, improving on Thursday's attempt. Still didn't manage to snatch 135 (not even close) but shaved a fair amount off my time. The "tie breaker time" was 2 min 20 seconds lower


{
40 burpees
30 snatches at 75# (finished this at  6:51 - Thrusday was 9:07)
30 burpees (finished this at ~10:00, Thurs was about 13:45)
30 snatches at 135#
20 burpees
30 snatches at 165#
10 burpees
max rep snatches at 210#
}

So this means a huge improvement over last year,

2012:

65 burpe3s in 7 minutes

30 snatches in ~7 minutes <-- in a separate workout!

2013:

70 burpees in ~6.5 minutes

30 snatches in ~3.5 minutes <-- in the same workout

2013-03-08 WOD

MAIN

with partner:

A. 5k row for time
We split it into 500m increments. Total time 19:45

B. 7min amrap strict pullups
we did 25 each (3x3, 7x2, 2x1, each)

2013-03-07 Open 13.1

Despite a healing injured cracked/broken rib, I decided to do open 13.1 this morning. I was going to just try doing a snatch and if it hurt, wait until the weekend, but once I got in there and everyone was raring to go, well I had to do it.

The workout was last year's 12.1 (7 minutes of burpees) and 12.2 (10 minute snatch ladder) were combined into a 17 minute workout of:

{
40 burpees
30 snatches at 75# (finished this at 9:07)
30 burpees (finished this at ~13:45, IIRC)
30 snatches at 135#
20 burpees
30 snatches at 165#
10 burpees
max rep snatches at 210#
}

I got through 40 burpees, 30 75# snatches, 30 burpees. Tried to snatch 135 but there was no way. The snatches were finished at 9:07, and the 100 reps were done in ~13:45.

Still, improvement over last year. Last year it took me 7 minutes to do 65 burpees, and 7minutes to do 30 snatches. So 14 minute to do 95 reps - split over 2 days!. This year I did 100 in  just under 14 minutes, while injured. So I'm happy with the improvement.

2013-03-06 WOD

Recovery day, which was moved to wednesdays for the next while as we do the Open workouts on thursdays each week.

It's also 'recovery day' for me as I took a week off to let this broken rib thing heal up a bit. Today was light (stretching/airdyne) and depending how I feel tonight, I may do the Open 13.1 tomorrow, or I may wait till Sunday

25 min airdyne (~250cal)