2021-03-29 CF Open 21.3 & 21.4 - Second attempt

 A. Row 5 min
1100m

B. Clean complex
{
Deadlift
Power Clean
Hang Power Clean
PushJerk
}
45, 95, 135

C. 2 rounds
{
3 Front Squat 95#
3 Thruster 95#
2 T2B
1 C2B Pullup
}

D. CF Open 21.3 - For time, 15 min cap
{
15 Front Squat 95#
30 T2B
15 Thruster 95# <-- 5:11 tiebreak time
1 min rest
15 Front Squat 95#
30 C2B pullup
15 Thruster 95# <--Got 14 of these
1 min rest
15 Front Squat 95#
30 T2B
15 Thruster 95# 
}

E. CF Open 21.4 - Heaviest version of this complex in 7 min
{
Deadlift
Power Clean
Hang Power Clean
PushJerk
}
160, then 170. 

2021-03-28 WoD

 A. Run 3.5km - 17min - ~5min pace

2021-03-26 CF Open 21.3 & 21.4

 A. Row 5 min
1100m

B. Warm 3 rounds, not for time
{
5 Thruster
Clean complex from CFO 21.4
2 pullups
2 T2B
}

C. CF Open 21.3. For time, 15 min cap
{
15 Front Squat 95#
30 T2B
15 Thruster 95#
1 min rest
15 Front Squat 95#
30 C2B Pullup
15 Thruster 95# <-- I got to here, got 5 of these
1 min rest
15 Front Squat 95#
30 BarMU
15 Thruster 95#
}

Then immediately into:

D. CF Open 21.5. Starting at 15 min cap above, or when finished (ha). Set a max weight for this complex w/in 7 min time cap:
{
Deadlift
(Power) Clean
Hang Clean
(Push) Jerk
}. Did 135 as a baseline, then 155. Started 165 but bailed after the clean. Figured I'd redo monday

So:
21.3: 110 reps
21.4: 155#

2021-03-25 WoD

 A. Row 5 min
1100m

B. 3 rounds, not for time (just trying out movements of CFOpen at light weight)
{
5 Front Squat 65#
5 Thruster 65#
5 T2B
3 Strict pullup
}

2021-03-23 Travel Workout

A. Run 3.5k

B. Hike 5k

2021-03-21 CF Open 21.2 re-do

 A. Row 5 min
1100m

B. 2 rounds
{
3 Burpee Box Jump Over 24"
4 Alternating DB Snatch 25#
}

C. CF Open 21.2 - 20 min timecap
{
10 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
20 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
30 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
40 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24" <-- Got 4 of these done by time cap
50 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
}
149 (4 more reps than last time :-/)

2021-03-19 CF Open 21.2

 A. Row 5 min
1100m

B. 3 rounds
4 DB Snatch 25#
1 Box Jump

C. CF Open 21.2 (same as 17.1). For time, 20 min cap
{
10 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
20 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
30 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
40 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
50 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
}

141 reps (36 into the set of 40)

Last time I did this I got into the round of 50 snatches. This time I didn't get through the round of 40. Ugh. Maybe redo Sunday but doubt it.

2021-03-18 WoD

 A. 5 min row
1100m

B. 5 rounds
{
1 HS Hold
5 DB Thruster 2x25#
5 Ring Dip (banded)
2 pistols
}

2021-03-17 WoD

 A. 15 min row
3400m

2021-03-16 WoD

 A. 10 min row
2200m

B. 4 rounds, not for time
{
3 ring pullup
1 PowerClean
*Front Squats
}
6*45, 5x95, 4x115, 3x135

2021-03-15 WoD

 A. 5 min row - hard effort for distance
1366m

B. Pullup ladder - strict ring pullups
1, 2, 3, 4, 5

2021-03-14 Sunday Run & CFOpen 21.1 (second attempt)

 AM

A. Run 3.5km; 16:35; 4:44 pace

PM

B. CF Open 21.1 (second attempt - this time making sure camera was rolling :-). For time:
{
1 Wallwalk
10 DU
3 Wallwalk
30 DU
6 Wallwalk
60 DU
9 Wallwalk
90 DU
15 Wallwalk
150 DU
21 Wallwalk
210 DU
}
15 min time cap. Got through the 9/90 set this time, then did 5 wall walks. so 214 reps (better than 169 the other day!)

(as of sunday night that puts me about 19175/36580 among men overall or 52nd percentile, and 657/2286 for my age group - or 29th percentile. Lower than my ranking in the past, but better than I expected after slacking on my training this year)

2021-03-12 CF Open 21.1 (attempt 1)

 Did the first workout of the open. Doing it from home meant I had to record it, and I didn't start the dang camera properly and it didn't record. Oh well, guess that's decided for me whether to do it a second time or not.

A. Row 5 min
1150m

B. 3 rounds, not for time:
{
1 wall walk
10 DU
}

C. CF Open 21.1
{
1 Wallwalk
10 DU
3 Wallwalk
30 DU
6 Wallwalk
60 DU
9 Wallwalk
90 DU
15 Wallwalk
150 DU
210 Wallwalk
210 DU
}
15 min timecap

I got through 1,3,6... the 9 wallwalks took a LONG time. As I fatigued my form got sloppy and it was hard to walk back all the way to the line. Got through them and then got 50 DU out of the 90 DU.

1+10+3+30+6+60+9+50 = 169 reps

2021-03-10 WoD

 A. 10min row for distance
2325m

B. 10 rounds, not for time
{
1 HSPU
2 PowerClean + Pushjerk 135#
3 Ring Pullup
4 OHDBLunge 50#
}

2021-03-08 WoD

 A. 5 min row
1200m

B. 5 Rounds, not for time
{
5 Deadlift, increase per round (95, 135, 185, 205, 225)
4 DB Snatch 50#
3 Perfect Pullup
2 Strict HSPU
1 HSHold
}

2021-03-07 WoD

 Sunday Run

A. Run 6.67km; 32:52; 4:56 pace

2021-03-06 WoD

 A. Row 5 min
1200m

B. 1,2,3,4 of
{
PowerClean + PushJerk 135#
HSPU
Weighted Chinup 25#
}

C. 5,4,3,2,1 of
{
DB Curl 25# (per side)
Hanging Knee Raise
}

2021-03-04 WoD

 A. 5 min row
1100m

B. 1m row for distance
280m

C. 5 rounds, not for time
{
1 HSHold
2 One Arm Chinup (assisted)
3 Pushups
4 Pistol
}

2021-03-03 WoD

 A. 15 min row for distance
3450m

2021-03-02 WoD

 A. Row 5m
1200m

B. 10 rounds, not for time
{
1 PowerClean 95#
3 Front Squat 95#
3 Ring Pullup
1 HSHold
}