2014-02-28 Open 14.1

Well this is it. here we go.

WARM
std warmup
400m run
several rounds of snatches and DUs

MAIN
A. Open 14.1 WOD
10 min amrap
{
30 DUs
15 Ground-to-overhead (started as powersnatch but quickly switched to CJs)
}
4 rounds + 6 reps = 186. Not super happy with it, will likely do it over again.

B. 3x5 Back Squat
5 @ 135#
5 @ 135#

5 @ 165#

2014-02-27 WOD

Active recovery & mobilty. Open starts tomorrow so want to be well rested

WARM
std warmup

MAIN
A. 20 min row (4.3km)

B. Mobility work (20 min)

2014-02-26 WOD

During the Open they are programming lighter work on Wednesdays, recovery on Thursdays, and then group doing the open workout on Fridays.

WARM
std warmup (I missed most of it, arriving late. tsk!)

MAIN
A. do all of the following, in any order at 75-80% effort
5 min row
5 min airdyne
4 min DUs
4 min situps
3 min step ups (24")
3 min ball slams (30#)
2 min plank hold
2 min hollow rock

I added:

B. BarMU attempts (3, all failed)

C. MUNegatives on rings (2x2)

2014-02-25 WOD

Tough one today. Re-did Open 13.5, plus sprints and some other stuff.

WARM
std warmup
1000m row
25 situps
2 rounds
{
3 thrusters (75#)
3 pullups
}
5 thrusters 100#
5 C2B pullups

MAIN
A. 400m run x 3, for time, 3 min rest b/t
1:17 (PR), 1:19, 1:25

B. Open 13.5 again
3 rounds for time
{
15 thrusters 100#
15 C2B pullups
}
The open had a 4 min limit to get 90 reps. I did the above to 4 minutes, noted my score, then scaled for remainder to completion:
42 reps in 4 min (same as during open, which is not bad considering I was still spent from the sprints)
then went regular pullups and 95# thrusters.
time: 11:07

2014-02-24 WOD

WARM
std warmup
3 rounds of
{
200m run
10 situps
5 pushups
}
snatch practice

MAIN

A. 2 rounds, not for time, of
{
10 T2B
30 DU
12 pistols (6x2) - I did these assisted on left sidel
}

B. 2.2.2 snatch, 5 rounds, start at 70% and go up
1 round at 65#, 4 rounds at 75#

C. 3 rounds of
{
300m row
10 burpees
} for time, 2 min b/t
1:38, 1:35, 1:32

2014-02-23 Run

An early sunday morning run for me today. PR'd my 10k despite the fact that I stopped twice to take pictures. :-)

Run: 10km, time: 53:39. PR over my previous of 55:14, despite stopping 2 times to snap a pic or two.

2014-02-22 WOD

Humdinger of a wod today. Two of the 'Girls' back to back. I didn't finish, but PR'd on the first, so am pleased with it.

WARM
std warmup
5 min airdyne
10 pushups
5 ring dips
Squat clean drills
10 thrusters 45#

MAIN
For 30 min time cap (all of the below):
A. "Elizabeth": 21-15-9 of
{
Squat Cleans - 135#
Ring Dips
}
time: 15:48 (PR by 3:51 vs previous time of 19:39!)

the rest 6 min exactly, then

B. "Jackie": For time:
{
1000m row
50 thruster 45#
30 pullups
}
In the 8:12 remaining before the time cap, I got the row and the thrusters done. Ran out of time to do the pullups, and could have run over to do them, but quite frankly was too spent.

2014-02-21 WOD

WARM
std warmup
400m run
5 pullups
10 pushups
15 situps
warm up deadlift
5x135, 5x185, 5x215, 5x235

MAIN
A. 4 rounds for time
{
400m run
10 pullups (strict if possible) (I did 10 strict round 1, then 5, then 3, then 3, w remainder kipping)
20 pushups
30 situps
5 deadlifts 255# (I did 235#*)
}
Time: 20:18

* I noted that this was my max deadlift when I started crossfit 2 1/2 years ago. This morning did 20 of them in the middle of a bunch of other work. Progress!

I added:
B. 3x MU Negatives on rings

2014-02-20 WOD

Active recovery day

WARM
std warmup
3 rounds of
{
5 wallball 14#
10 KBS 35#
10 situps
}

MAIN

A. 5k row (~22min)

B. 3x3 strict pullups, just to work kinks out.

2014-02-19 WOD

WARM
std warmup
3 wall walks

MAIN
A. 6 min EMOM, deadlift 3 reps at 80% max
warm: 135x5, 225x5, 255x5
255x3 x 6

B. 12 min AMRAP
{
3 power snatches 115# (I scaled to 75#)
6 box jumps 30#
9 HSPU (I did HSPU, but with ab mat)
}
4 rounds + 10 reps

C. 3x12 GHD situps, 1-2 min rest b/t

2014-02-18 WOD

WARM
std warmup (though I was a bit late for it)
10 freestyle wallball passes

MAIN
A. 1x20 back squat AHAP
95x5, 115x5, 135x5,
155# x 20

B. For time:
1k row, then
4 rounds
{
20 T2B
15 Shoulder to overhead 115#  (I did push jerk 1st set, then dropped to 95# and did push press)
10 box jumps 24"
}
Time: 21:00

C. Pullup work
2x5 C2B pullups

2014-02-17 WOD

WARM
std warmup
power clean drills & warmup sets of 3 (45, 65, 95, 115, 135, 125)
warmup sets of burpees, wallballs

MAIN
A. 8 min EMOM 3 rep power clean
135#

B. 40 sec AMRAP burpees, 2:20 rest
19,16,16,15

C. 2 sets max reps wallball 20#, 4 min rest b/t
35, 26

I added

D. strict pullups
2x5

E. HS Holds
2

2014-02-16 Run

Hadn't gotten any decent miles in a while, so did a 10k this morning.

10.25 km, 57:33, 5:39 pace

2014-02-15 WOD

WARM
Std warmup
2x
{
5 CJ 75#
5 pullups
}

MAIN

A. 6 rounds for time
{
400 m run
10 CJ 135/95 (I did 135 1st round, then scaled to 115)
15 pullups
}
time: 29:05

2014-02-14 WOD

WARM
std warmup
400m run
5 reps of each of the below

MAIN

A. "Filthy 50" <-- excited! Had wanted to do this one for a while.
{
50 box jumps 24"
50 jumping pullups
50 KBS 36 lb
50 walking lunges (25/side)
50 knees-to-elbow
50 push press 45#
50 GHD back extension

50 wallball 20#

50 burpees
50 DU
}
time: 28:33 Rx

I added

B. BarMU attempts x2 (failed)

2014-02-13 WOD

active recovery day

WARM
std warmup
3x5 partner assist pullups
400m run

MAIN
A. Round the world - 5 rounds, 1 min/movement
{
Row ~200m
step ups (18")
ab wheel or plank (I did ab wheel x 3, plan x 2)
ball slams (30# first 3 rounds, 40# last 2 rounds)
jump rope singles (~80-90 reps each round)
}

I added:

B. 5 min squat hold

C. BarMU attempts (3, all failed)

D. MU Negatives (2x2)

2014-02-12 WOD

WARM
std warmup
400m run

MAIN
A. Work to ORM Front Squat
8x45, 8x95, 6x115, 5x135, 1x165, 1x185, 1x205,
1x225 (PR), 1x235(failed)

B. Work to Behind-The-Neck OH Press
5x45, 5x75, 3x95, 1x105,
1x115 (PR), 1x125 (failed)

C. 800m run (at 80%)

I added

D. 2x5 strict pullups

E. HS Holds x 3

2014-02-11 WOD

WARM
std warmup
500m row
3xwald around the gym, OHPlate hold 25#

MAIN

A. with partner, do 5000m row, 500m turns
I also did 2min squat hold x 5 while partner rowing

B. 3 rounds, not for time
{
50 DU
15 T2B
12 Pistols (6xside) (did these off box at first, with some Rx reps later on)
}

I added:

C. BarMU attempts (failed) x 2

2014-02-10 WOD

WARM
std warmup
500m row

MAIN
A. Work to ORM deadlift
8x95, 8x135, 5x185, 1x225, 1x255, 1x275, fail @ 305, 1x305, fail @ 325 twice

B. Work to ORM benchpress
8x45, 5x95, 3x135, 1x165, 1x185, 1x195 PR, fail @ 200


C. 1k row @ 80%

I added

D. 2x5 strict pullup

E. 2 Bar MU attempts (failed)

2014-02-09 WOD

Snowed in, no workout Friday, Saturday, so figured I'd do something at home

WARM
std warmup
2x
{
5 pushups
5 situps
5 air squats
}

MAIN

A. 10 rounds for time:
{
10 pushups
10 situps
10 air squats
}
time: 8:30

B. 3 HS pushups, from floor, pike position

C. 15 min of squat hold (broken up over the day)

2014-02-06 Travel workout

A. 3.3k run (around hotel perimeter)

B. 5,4,3,2,1 pullups

C. Front squats:
6 @ 95
6 @ 125
6 @ 145

D. L-sits
2x~30 sec

E. Benchpress
3x8 @ 135 (deload week)

F. HSPU
2, then failed on 3. Shouldn't have been doing these after yesterday

G. Power Cleans
2x5 @ 135

2014-02-05 Travel workout

Quick workout in Hotel gym at Hardrock in Vegas

WARM
std warmup

MAIN
A. decreasing sets each round as follows
{
15,12,9,6,3 Pushups
10,8,6,4,2 Pullups
5,4,3,2,1 HSPushups
}
~10 minutes

5 min rest

B. 4 rounds (not for time) of
{
5 dips
10 DB snatch (5/side) @ 50#
20 situps
}

2014-02-04 WOD & Run

WARM
std warmup
snatch drills

MAIN
A. 800m run test
time: 2:51 (PR over previous 2:56 +5sec)

B. Work to a heavy 2 position snatch while watching form
65, 70, 75, 80, 85, 85, 85, 85#

C. EMOM 12 min
{
3 snatches at 75#
5 pushups
}

I added

D. BarMU attempts (3, failed)

E. HSHolds (2)

---
F. Flew to vegas that morning, met up with biz associates, drove out to Hoover Dam and did 5.5k run (~30 min - easy pace)

2014-02-03 WOD

WARM

Std warmup
Light deadlifts
Burpees

MAIN

A. For time:

1000 m row
5 rounds of
{
8 deadlifts @ 50% of max (I did 155#)
12 burpee - over - bar
}

Time : 12:40

B. 10 min emom 3-5 strict pull-ups
I did 5 for 1st, 2nd and 10th set. Others were 3 reps

I added :

C: 2 HSHold for balance

2014-02-01 WOD

WARM
std warmup
3 rounds of
{
12 wallball 20#
2 wallwalks
}
400m run

MAIN
A. 3 rounds for time of:
{
29 back squats 185/115 (I did 115#)
1 rope climb 20'/15' (I did 20' first round, 15' second/third)
200m farmer carry 2x50#
}
Time: 22:45 (IIRC)

I added:
B. Bar MU attempts (2)