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)