2015 Everyday Warrior post-mortem

Did a little online comp recently, and have been meaning to write up some thoughts about it.

There were 4 workouts over 4 weeks.

Event 1: 3 minutes of burpee bar-jumps, and then 12 min to set a max clean & jerk

Came in 126th out of 245 entries in my division, just below mid-point in the group.

I did this one Rx, naively thinking I could do all the events that way. After event 2 I had to go back and re-submit as 'masters'. Luckily, event 1 wasn't that different for masters division, except that I could have done step-overs on the burpees. I got 48 reps and might have managed 56-58 had I done per my division.

I got a CJ of 185 (tied my PR), then failed an attempt at 195, then cleaned 190 but failed the jerk. Should have just gone for 190.

Had I done step overs and only done the lesser CJ attempt, could have come somewhere around 98th, or 40th percentile. Oh well. instead I was 51st percentile

Event 2: 20 min amrap of 21cal row, 7 OH Squat at 75# (Rx was 115#), 21 Double unders

On the one hand, this was a weak event for me, ad the Rx weight on OH squats was outside my ability. However, at the scaled weight I did ok, and it was just a steady grind for 20 min. I came in 74 of 215 for that event, or 34th percentile

Rank after event 2: 92 of 211, 43rd percentile

Event 3: task completion workout. For time: 9 185# DL (Rx 275), 28 box jump 24" (Rx 30"), 14 thrusters 95# (Rx 135#), 30 pullups (Rx C2B).

Took me 3:46. Probably could have pushed a little harder, but hard to judge what it was going to take.

3:46 put me at 68th of 202, right at 34th percentile like event 2.

Rank after event 3: 69 out of 179, 39th percentile

Event 4: 7 min amrap of doubling (2, 4, 8, 16...) G2O 85# (115 Rx) and wallball 20# (pistols Rx)

Really wish I could have done this one Rx as just being able to do pistols would have helped me here. But oh well. Got 88 reps (got through to the 16s, then a 28/32 of G2O. In retrospect, I went too slow a pace on this. 7 minute event, I paced myself as if it was 12 or something

This put me at 88 of 155 for this event, or 57th percentile.

Final rank for entire event: 67th out of 141 people that finished all 4 events. 48th percentile. 27th percentile of all entrants that posted at least 1 score.

Learnings: Not as good as I'd have liked, and I could feel that I was off my peak. Should have spent some more time planning strategy, or doing 2 runs of workouts. Highlighted that my OH Squat needs work (which I knew).

2015-12-08 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
12 T2B
40 DU
1 rope climb (2 of these I did legless)
}

B. 8 min amrap. 2, 4, 6, 8...
{
Hang Power Clean 115#
Push Press 115#
}
2,4,6,8,10 + 6 = 66 reps

C. 8 min amrap. 2, 4, 6, 8...
{
burpees
Benchpress 115#
}
2,4,6,8 + 10 = 50 reps

I added

D. not for time
{
2x3 strict pullups
10 GHD situps

2x3 HR pullups

10 GHD situps

2 MUs

10 GHD situps

2 strict MUs (both failed)

10 GHD situps

2 HSHold

10 GHD situps
}

2015-12-07 WOD

WARM
std warmup

MAIN

A. front rack strength exercises:
- PNF Intercostal stretch 3x15s
- Trap 3-raises 3x6 w 5s hold on each rep (w 5# plates

B. Front Squat 3x5 @ 60%, 1s hold at bottom
warm: 5x45#
main: 3x5 @ 135#

C: Back Squat 1x10 AHAP
1x10 @ 185 (could have gone a bit heavier, but still was challenging. 185 is about 70% ORM)

D. 21-15-9 of
{
Deadlift 255# (I scaled to 185#)
Box Jump 24"
}
time: 5:43

I added:

E. MU/Pullup work
2x3 ring dips
2x5 strict pullup
2x5 hand-release pullup
2 kipping MU
1 strict MU (failed)

2015-12-05 Travel Workout

Was at a conference with limited time, but squeezed a quick workout in before breakfast

5 rounds not for time
{
10 pushups
10 burpees
2 HSPU
5 leg raises
}

2015-12-03 WOD

slept in this morning, went at 4:30 instead. What a difference in how limbered up I was. Really need to stretch more in the morning I guess

WARM
std warmup

MAIN

A. 1k row
3:45

B. Snatch practice
warm: 5x PVC, 5x45# drills from different positions
main: 2x45#, 2x65#, 2x75#, 2x85#, 2x95#, 1x105#
1x115 power snatch, 1x125 power snatch, 1x135 power snatch (failed)

C. pullup drills
5 strict pullups
5 hand release pullups

D. 5 rounds
{
1 strict HSPU
1 strict MU
}

2015-12-02 WOD

WARM

std warmup
3x3 wallball
press drills

MAIN

A. "Karen". For time
{
150 Wallball 20#
}
time: 9:31 (36 seconds slower than my best time)

B. For time
{
30 burpees
30 S2O (Push Jerk) 95#
90 second rest
20 burpees
20 S2O (Push Jerk) 115#
90 second rest
10 burpees
10 S2O (Push Jerk) 135#
}
time: 14:37

C. 2 position pause clean - build over sets for 15 min
{
1 clean from over knee w 2 sec pause
1 clean from below knee w 2 sec pause

}

weight: 95, 115, 135, 155, 165. 

Tried 2 reps at 175 but failed both.

2015-12-01 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time (I only got 2 done after warming up a bit late)
{
5-3 MUs (I did 3 singles)
12 box jumps 24"
15 KBS 53#
}

B. Metcon. For time:
{
60 cal row
50 DU (did them unbroken)
40 wallball 20# (12, 11, 8, 8)
30 T2B (3x10)
20 C2B pullups
10 S2OH 165# (I did CJ's at 135#)
}
time: ~13:00 (forgot to write it down!)

I added:

C. One Arm Chinup (assisted)
3x3/arm

D. HSHold
3 x 20s or so