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.