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Wednesday, April 29, 2015
Tuesday, April 28, 2015
The @crossfitgames season is over for me with the end of the Masters Qualifier. Time for some recovery and reflection. Definitely some positives and things to learn from going forward! Good luck to all of those whose made it to Carson! #CrossfitMasters continue to amaze me with their abilities! #CrossFit #crossfitgames
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Monday, April 27, 2015
Masters Qualifier Event 4
Masters Qualifier Event 4:
21-15-9
Deadlifts #225
Box Jumps 24"
HSPU
8:16 - not great, but considering where I've been in HSPU I'll take it.
Breakdown is as follows:
21
DL - unbroken (34s)
BJ - all step ups (50s)
HSPU - 11-4-3-3 (1:36
15
DL - 10-2-3 (36s)
BJ - all step ups (36s)
HSPU - 5-3-2-1-2-F-2 (2:00)
9
DL - unbroken (14s)
BJ - all step ups (22s)
HSPU - 4-2-3 (1:00)
I'm not sure if I would have gained any time bounding the box jumps, I tried to use the step ups to recover. The round of 15s really took it out of me! My best "Diane" time so far has been 5:50 which would be consistent with this time.
I'm not going to retest any of these.
Saturday, April 25, 2015
Masters Qualifier Event 3
2 rounds
1000m row (3:39 and 3:47)
50 Thrusters #65 (2:36 and 3:00)
30 CTB Pull-Ups (2:02 and 2:00)
18:14 Ouch! That was a mess! Two movements that are not in my wheelhouse right now as far as cycle times. Times for each round are above, transition time was usually around 12s between movements, that seems slow!
I'm going to retest Event 2 on Sunday and see how it goes. Hoping for 200+!
Friday, April 24, 2015
Masters Qualifier Event 1: 5 min AMRAP 5 muscle ups 10 cleans #155
Masters Qualifier Event 1:
5 min AMRAP
5 muscle ups
10 cleans #155
50 reps, 3 rounds + 5 MUs.
Round 1 - MUs unbroken, singles on cleans, whole round sub 1:00
Round 2 - MUs 3-2, singles on cleans, round time:1:10
Round 3 - MUs 2-1-2, singles on the cleans round time 1:35 (almost 1:00 for the MUs)
Round 4 - MUs 2-1-1-1 - right at 1:00 for the MUs
Masters' Qualifier Event 2: 1 RM Snatch
Masters' Qualifier Event 2: 1 RM Snatch Hit #195(PR!) just missed #201(bottom)
Glad that I hit #195 - PR!! - but I think I should have hit the #201!
Thursday, April 23, 2015
Wednesday, April 22, 2015
Wednesday April 22nd, 2015
Strength:
Build quickly to a single squat clean at 80-90% - went #135-#155-#165-#185-#205-#215-#225, all felt pretty solid, still a work in progress, still arm bending and not exploding, look kinda slow actually!
MetCon:
Then for time at 90%:
30 wall balls (unbroken) (56s)
30 CTB Pull-Ups (mess) (2:00)
30 alt dumbbell snatches (#70-slow) (2:30)
30 calories on the rower 7:30 (1:26)
The wall balls felt good today, best they've felt in a long time. Cycled them unbroken. I am very disappointed in my pull-ups, they were a MESS! No cycle to them, although my pulls felt good. I was out of rhythm on these. Stuck somewhere between a kip and a butterfly, and really looking like a seizure. These need major work! I should be able to cycle 30 of these in around 1:00. The snatch weight was not a problem, but I couldn't cycle these quickly at all! The row was the row, held between 1300-1400 calories per hour. Took me forever it seemed to get strapped into the rower today. I should be able to do this one sub-7, just didn't quite have it today.
Then 8 sets 30s high aerobic row/30s rest Held the row around 1700-1600 calories and ended up with 12 calories each set.
Tuesday, April 21, 2015
Yeah Jason! Hitting that TTB-CTB-BMU complex! Nice! #stoopidhumantricks #gridstyle #grid #CrossFit #kearnnewskills
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Monday, April 20, 2015
Monday April 20th, 2015
Monday:
Strength:
A. Squat Snatch - work to a heavy single
These felt pretty good today, hit #186(PR, felt solid) and #191(new PR, but kinda ugly)
B. Work to a heavy single HBBS - #325 - moved quickly to this, felt very solid, could've gone higher, but wasn't trying for a max.
Then
EMOM 12
Odd - 50 DUs (28s, only 1 break (almost recovered it) and still made it within the 28s)
Even - 10 bar over burpees (16-18s)
Felt solid on these, no issues.
Then
EMOM 5
7 clean and jerks #135 (unbroken)
This one got very tough in round 5.
Overall things felt good today as I move toward the Master's Qualifier this coming weekend.
Sunday, April 19, 2015
The interesting sites you see on a #bike ride! #getoutside #ride #useyourfitness #mountainbike
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Saturday, April 18, 2015
Quick Trail Ride!
Over 1K feet of climbing in under 8 miles! Had to mount up the Trail King as the Maxxis Ignitor gave out after 3 years.
Benchmark Saturday:
"Jackie"
For time:
1000 meter row (3:30)
50 Thrusters (unbroken)
30 pull-ups (10-5-3-2-3-2-2-2-1)
I finished in 7:13, which is 30+ seconds faster than a couple years ago. Ehhhh. I think I should have pushed that harder, pull-ups were a mess!
Row: Finished in 3:30, 1:45 pace, I should be able to hold a 1:40 for this distance.
Thrusters: Unbroken! I was pleased with that, cycle time needs to be better, finished in just under 2:00. Felt my hands creep in as I cycled these. Not much front rack support on these, no pop off the shoulders, lots of grip!
Pull-ups: Took over 1:30 to complete these. Butterfly was more like a moth! 10 then 5 then 3s and 2s, with a single at the end! Not happy with these. I need to be able to hit larger sets of pull-ups under fatigue. Didn't have a rhythm. Mess!
Not happy with this one, but it's on me! I needed to push harder. Didn't have it this morning1
For time:
1000 meter row (3:30)
50 Thrusters (unbroken)
30 pull-ups (10-5-3-2-3-2-2-2-1)
I finished in 7:13, which is 30+ seconds faster than a couple years ago. Ehhhh. I think I should have pushed that harder, pull-ups were a mess!
Row: Finished in 3:30, 1:45 pace, I should be able to hold a 1:40 for this distance.
Thrusters: Unbroken! I was pleased with that, cycle time needs to be better, finished in just under 2:00. Felt my hands creep in as I cycled these. Not much front rack support on these, no pop off the shoulders, lots of grip!
Pull-ups: Took over 1:30 to complete these. Butterfly was more like a moth! 10 then 5 then 3s and 2s, with a single at the end! Not happy with these. I need to be able to hit larger sets of pull-ups under fatigue. Didn't have a rhythm. Mess!
Not happy with this one, but it's on me! I needed to push harder. Didn't have it this morning1
Thursday, April 16, 2015
A chipper start to a Thursday!
Strength:
A. Build to a heavy clean - #235
Couldn't pull under the #245, slow and not comfortable in the bottom. Losing front rack and not able to hold the core and neutral spine (keep rounding in the bottom).
B. Build to a moderate OHS ftg - #215 - this was a bit iffy today, I rushed through this a bit because I was running short on time.
C. 10x1 Power Clean @ #205 / begin a rep every 30s, felt easy, but still slow elbows!
Then for time:
10 Box Jumps - step downs
20 TTB singles
30 Wall Balls (15-15)
40 STO #115 (10-5-5-5-5-5-5)
50 DUs (unbroken)
5:08 - STO killed me! Got a bit wheezy on this one! I felt like I was moving quick on the TTB, but I looked slow on the video. The WB were ok, broke because I knew I'd suffer on the STO.
A. Build to a heavy clean - #235
Couldn't pull under the #245, slow and not comfortable in the bottom. Losing front rack and not able to hold the core and neutral spine (keep rounding in the bottom).
B. Build to a moderate OHS ftg - #215 - this was a bit iffy today, I rushed through this a bit because I was running short on time.
C. 10x1 Power Clean @ #205 / begin a rep every 30s, felt easy, but still slow elbows!
Then for time:
10 Box Jumps - step downs
20 TTB singles
30 Wall Balls (15-15)
40 STO #115 (10-5-5-5-5-5-5)
50 DUs (unbroken)
5:08 - STO killed me! Got a bit wheezy on this one! I felt like I was moving quick on the TTB, but I looked slow on the video. The WB were ok, broke because I knew I'd suffer on the STO.
Wednesday, April 15, 2015
Wednesday April 15th, 2015
10:00 handstand walk/hold development - hit holds for 30s with some shoulder taps, need to invest some time on progression for walking and holding.
then
EMOM 12
Odd - 12 KBS #70 (unbroken)
Even - 4 MUs (4 unbroken except for the last round 2-1 for 3)
Definitely felt the shoulder fatigue on this one!
Then for time:
100 DUs (unbroken)
25 burpees
100 DUs (50-50)
25 burpees
4:41 - I'm ok with that time, I think I should have tried to cyle the burpees a bit faster. The DUs felt solid today, hit the first 100 unbroken and I broke the second set into two sets fo 50.
then
EMOM 12
Odd - 12 KBS #70 (unbroken)
Even - 4 MUs (4 unbroken except for the last round 2-1 for 3)
Definitely felt the shoulder fatigue on this one!
Then for time:
100 DUs (unbroken)
25 burpees
100 DUs (50-50)
25 burpees
4:41 - I'm ok with that time, I think I should have tried to cyle the burpees a bit faster. The DUs felt solid today, hit the first 100 unbroken and I broke the second set into two sets fo 50.
Tuesday, April 14, 2015
Warm-Up: 3 rounds 10 Calories 5 pause squats + 5 squats 5 ring dips + 10 pushups 6 Wall Balls 3 Strict TTB Barbell Complex Strength: Thruster: work to a tough single in no more than 10:00 - #205, failed #215 MetCon: Then 3 rounds, 70%, 80%, 90% 25 Row calories 10 Thrusters Walk-rest 2:00 1-2:24 2-1:56 3-1:55 Then Emom 6:00 6 TTB 9 wallballs All under 30s #CrossFit #crossfitmasters @dwoot61 @tdswack @jtate59 @killcliff #semipro @thenaturalgrip #nomirerippedhands
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Monday, April 13, 2015
@kaylacarl00 making #150 look easy! #CrossFit #crossfitgirls #pr #hardworkpaysoff
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Monday April 13th, 2015
A. Work to a heavy snatch with great technique - #170, my technique is still shaky! I should have stayed around #135-#145 and got dialed today. Not a smart move on my part. I kept missing at #165 and added #5 to get to #170 and hit it to finish this off. I also notice I keep head whipping as I finish and try to pull under.
B. Build to a heavy double (not max) HBBS - #315 - got a bit stuck on the second rep so I shut it down.
then
EMOM 10
Odd - 50 DUs
Even - 7 bar facing Burpees
Solild on this one, 4 unbroken sets of DUs finishing around 25-27s, and 1 broken sets finishing at 30s. I was able to cycle the 7 bar facing burpees withn 12-13s each round.
Then
EMOM 5
5 HSPU 4" deficit
2 solid rounds (1&2 for 5), 2 absolute messes (3 & 4) and 1 ok (4reps). I was surprised how much these jumped on me after the second round today. Huge fail!
B. Build to a heavy double (not max) HBBS - #315 - got a bit stuck on the second rep so I shut it down.
then
EMOM 10
Odd - 50 DUs
Even - 7 bar facing Burpees
Solild on this one, 4 unbroken sets of DUs finishing around 25-27s, and 1 broken sets finishing at 30s. I was able to cycle the 7 bar facing burpees withn 12-13s each round.
Then
EMOM 5
5 HSPU 4" deficit
2 solid rounds (1&2 for 5), 2 absolute messes (3 & 4) and 1 ok (4reps). I was surprised how much these jumped on me after the second round today. Huge fail!
Sunday, April 12, 2015
Sunday Trail ride! My calf found a stick in the trail! #earyseasonscrapes #ride #getoutside #useyourfutness #CrossFit
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Saturday, April 11, 2015
It's the weekend!
Work to a heavy OHS double from the ground - hit #225 - I was pretty happy with this one!
Then AMRAP 8 at 80%
1 leg less rope climb
200m run
80% of 6 rounds
Rest 4:00
AMRAP 8 at 80%
200 meter row
15 KBS #70
10 Fat Bar Pull-Ups
3 full rounds - grip got SMOKED on this one, unbroken on everything except for the pull-ups in round 3 (5-3-2). I was not real smooth on the butterfly.
Then AMRAP 8 at 80%
1 leg less rope climb
200m run
80% of 6 rounds
Rest 4:00
AMRAP 8 at 80%
200 meter row
15 KBS #70
10 Fat Bar Pull-Ups
3 full rounds - grip got SMOKED on this one, unbroken on everything except for the pull-ups in round 3 (5-3-2). I was not real smooth on the butterfly.
Friday, April 10, 2015
Next project - Jerk Blocks! #weightlifting #CrossFit #getstrong #snatch #clean #jerk #cleanandjerk #lift
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Thursday, April 9, 2015
At least the #sockgame was on point today...
For time at 90%:
50 Calories
40 TTB
30 Wall Balls
20 Power Snatch (#135)
10 Muscle Ups
Time: 11:18
Row: finished in right around 2:00, held it between 1600- and 1400 calories/hour, felt ok. Really tried to keep the stroke rate to the high 20s.
TTB: Cycled in 5s til the last 15ish, then went 3-2. These felt off today. Took around 2:00 to cycle these today. My legs were flailing on this one, couldn't keep it together.
Wall Balls: I cycled these in 3 sets of 10, they felt good at the time, it did, however, take me 1:15 to get through it.
Power Snatch: This was very tough today and couldn't cycle very quickly (around 6-11 seconds between reps). These took right at 3:00 to finish. These just felt very slow. I need to quit whipping my head backwards during these.
Muscle Ups: I couldn't cycle muscle ups at all. Took right over 2:00 to finish 10.
This workout was similar to 14.4, although 10 less of every movement, and power snatches instead of power cleans. I was able to get to the muscle ups with 4:05 (9:55) left in that workout. I really thought i could get the whole chipper finished before then today, but I was wrong. I felt very fatigued today. I probably need to add a little more sleep into my schedule.
50 Calories
40 TTB
30 Wall Balls
20 Power Snatch (#135)
10 Muscle Ups
Time: 11:18
Row: finished in right around 2:00, held it between 1600- and 1400 calories/hour, felt ok. Really tried to keep the stroke rate to the high 20s.
TTB: Cycled in 5s til the last 15ish, then went 3-2. These felt off today. Took around 2:00 to cycle these today. My legs were flailing on this one, couldn't keep it together.
Wall Balls: I cycled these in 3 sets of 10, they felt good at the time, it did, however, take me 1:15 to get through it.
Power Snatch: This was very tough today and couldn't cycle very quickly (around 6-11 seconds between reps). These took right at 3:00 to finish. These just felt very slow. I need to quit whipping my head backwards during these.
Muscle Ups: I couldn't cycle muscle ups at all. Took right over 2:00 to finish 10.
This workout was similar to 14.4, although 10 less of every movement, and power snatches instead of power cleans. I was able to get to the muscle ups with 4:05 (9:55) left in that workout. I really thought i could get the whole chipper finished before then today, but I was wrong. I felt very fatigued today. I probably need to add a little more sleep into my schedule.
Wednesday, April 8, 2015
Wednesday April 8th, 2015
Skill:
3 Rounds NFT
3 #150 slam ball over shoulder
3 bar muscle-ups
10 Alt Pistols - good on left, ugly on right
The over the shoulders with the #150 feels like a wrestling match at times, but I like moving this ball! The first set of bar muscle-ups was a total mess, probably a sign of not being properly warmed up. I hit 3 pretty easily in the 2nd and 3rd rounds. The pistols are a huge weakness of mine. The left side felt ok, and the right side felt like dirt! My right side is where I had my first of several ankle sprains while playing basketball in high school and also the same one I sprained during mountain bike racing several years ago, and as it happens the same side I pulled my hip flexor a couple of years ago in the tough mudder! Of course looking at the video, the left side wasn't as good as I thought! I have to be wearing Oly shoes to have a shot at these anyway!
MetCon:
EMOM 12
Odd - 50 DUs
Even - 6-10 HSPU
DUs were ok, I'm still getting used to my RPM rope, but I like it. I kept wondering why they were a mess during the 3rd set, and my shoe was untied! Hit 3 rounds unbroken. Really started to feel a shoulder pump from both movements during round 4 and it continued so I cut the HSPU to 6 from there out.
Then for time 21-15-9 Slam ball over shoulder #100 Burpees
5:19 - tough!
I really wanted sub 5 on this workout, which is similar to a Master's Games workout from 2014. Times on that workout ranged from 3:56 to 5:25, although on that workout it was an #80 ball, not #100. This was just enduring the suck, and I may have gotten a bit dizzy along the way! I really should have cycled the 15s better during the burpee portion.
Tuesday, April 7, 2015
Tuesday April 7th, 2015
Strength:
A. Power clean clusters: 3 x 1.1.1 heavy :10/2:00 went for #215-#225-#235 - all felt solid and had fairly good pull with just a bit of bendy arm. I'm not happy with the leg kick out on the #235s, the bar is high enough and I need to pull under it!
B. Jerk (Split) - build to a moderate crisp single #215 - felt very easy on this one, but I needed to move on to the next one so I kept it moderate
C. Front Squat: 5-5-5 rest 2:00 -
#225-#235-#245 - these felt very tough! For some reason the #225 may have felt the worst of all!
then:
1000m row
30 PC @ #135
50 burpees to a plate(#45)
9:21
Held the row to around 1:45 and finished at 3:32. My original intent was to hit the power cleans in sets of 10s, but the bar felt very heavy so I tried to cycle quick singles. My breathing and heart rate was under control until the last 5-6 reps when it spiked. I tried to move fast with 5 burpees and then pause, but that didn't feel sustainable so I moved into a jump off step down to slow my pace to something more sustainable until I got under 10 reps left then just went for it. I would have liked to have been under 9:00 (3:30 row, 2:00 power cleans, 3:00 for burpees - 8:30) and I was a bit off that pace today.
A. Power clean clusters: 3 x 1.1.1 heavy :10/2:00 went for #215-#225-#235 - all felt solid and had fairly good pull with just a bit of bendy arm. I'm not happy with the leg kick out on the #235s, the bar is high enough and I need to pull under it!
B. Jerk (Split) - build to a moderate crisp single #215 - felt very easy on this one, but I needed to move on to the next one so I kept it moderate
C. Front Squat: 5-5-5 rest 2:00 -
#225-#235-#245 - these felt very tough! For some reason the #225 may have felt the worst of all!
then:
1000m row
30 PC @ #135
50 burpees to a plate(#45)
9:21
Held the row to around 1:45 and finished at 3:32. My original intent was to hit the power cleans in sets of 10s, but the bar felt very heavy so I tried to cycle quick singles. My breathing and heart rate was under control until the last 5-6 reps when it spiked. I tried to move fast with 5 burpees and then pause, but that didn't feel sustainable so I moved into a jump off step down to slow my pace to something more sustainable until I got under 10 reps left then just went for it. I would have liked to have been under 9:00 (3:30 row, 2:00 power cleans, 3:00 for burpees - 8:30) and I was a bit off that pace today.
Monday, April 6, 2015
Ummmmm...Joe we're riding bikes, not playing cornhole...#justsayin #bike #singlespeeds #mountainbike #useyourfitness #crossfit
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Monday!
A. 15:00 Hang Power Snatch Tech Work - worked up to #155 - felt solid
B. HBBS - 8-6-4 (245-275-295) - these felt much better than this time last week, kept it a bit light, but felt solid under these (no oly shoes either, but I did belt up becuase my back has felt a bit weak this past week.)
C. EMOM 10
odd 1 PS #165 - got a bit wide in the catch on these, not as solid as the #155 from the hang, feel like I'm off on the transition from 1st pull through the 2nd to 3rd.
even 10 box jump overs - finished these in 12-14s every round. Felt good today!
D. AD 30s at 90% / 30s 50% - DONE! finished with 177 calories, was wanting to be around 180. Felt ok on these.
B. HBBS - 8-6-4 (245-275-295) - these felt much better than this time last week, kept it a bit light, but felt solid under these (no oly shoes either, but I did belt up becuase my back has felt a bit weak this past week.)
C. EMOM 10
odd 1 PS #165 - got a bit wide in the catch on these, not as solid as the #155 from the hang, feel like I'm off on the transition from 1st pull through the 2nd to 3rd.
even 10 box jump overs - finished these in 12-14s every round. Felt good today!
D. AD 30s at 90% / 30s 50% - DONE! finished with 177 calories, was wanting to be around 180. Felt ok on these.
Saturday, April 4, 2015
Awesome day in the woods on the #singlespeeds!
Just something so simple and right about those bikes!
Saturday beat down!
Saturday beat down!
Build to a heavy triple OHS -
#206, failed coming out of the hole on rep 3 at #216 - positions didn't feel great today and my right shoulder is a bit tweaky.
Then AMRAP 16 @ 80%
5 stone over shoulder (#150)
5 Bar Muscle Ups
25 m Farmer Carry (#110 each hand)
5 rounds + 5 SOS -
BMUs were a huge mess early! I had no feel for these until the round of 4 and 5, and then did them unbroken. I'm not sure if my pace was 80%, I just tried to keep moving on this one! I'm updating this a day later and I can tell I used a lot of arms in the over the shoulders, my biceps are lit up! My low back is a bit smoked, and I definitely need to work on that in the upcoming off season!
Build to a heavy triple OHS -
#206, failed coming out of the hole on rep 3 at #216 - positions didn't feel great today and my right shoulder is a bit tweaky.
Then AMRAP 16 @ 80%
5 stone over shoulder (#150)
5 Bar Muscle Ups
25 m Farmer Carry (#110 each hand)
5 rounds + 5 SOS -
BMUs were a huge mess early! I had no feel for these until the round of 4 and 5, and then did them unbroken. I'm not sure if my pace was 80%, I just tried to keep moving on this one! I'm updating this a day later and I can tell I used a lot of arms in the over the shoulders, my biceps are lit up! My low back is a bit smoked, and I definitely need to work on that in the upcoming off season!
Friday, April 3, 2015
Looking Back on the 2015 CrossFit Open
WORKOUT 15.1 - 82(187)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 lb.)
5 snatches (115 lb.)
187 was my posted score, but I hit 205 on my redo. Felt much better to break into smaller sets on the TTB, unbroken on the DLs and singles on the snatch. The first time through I had a lot of grip smoking, really felt it the day after, but not so much on the second attempt. I was very pleased with how I ranked on the 205, but I couldn't post it because of the glaring hole in my game (overhead strength).
WORKOUT 15.1a - 1083 (235)
1-rep-max clean and jerk
6-minute time cap
1RM strength is a weakness of mine. I hit 235 on the first go around, missed 236 on the second so i only could have posted a 225 make to go with my 205 from the AMRAP. Still the 235 was 95% of my 1RM. Too bad it took 270+ to be competitive on this one!
WORKOUT 15.2 - 50 (244)
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
This was my best finish of the open. I was very pleased to get into the round of 18s on this year's repeat workout. I felt like I was able to maintain good position on the OHS and #95 was a movable weight for me. I was able to cycle a few CTB butterfly pull-ups which enabled me to get to the 18s. This is something I need to invest technique work into during the off-season so that I am more proficient in the movement.
WORKOUT 15.3 - 116 (425)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
I was very disappointed in not being able to get a full 3 rounds of this one. I did this workout twice and was hit the same score on each despite having an additional 20+ seconds to collect double unders. I was able to cycle 7 muscle ups to start the 2nd workout attempt. I broke the rest in 2s and 3s. I would like to get to the point where I can cycle 5-7 on a consistent basis under fatigue. I do need to clean up the technique on the muscle ups. The wall balls were the portion of this workout that I failed. I was able to break them into 10s in the first two rounds, but had to fall to 5s in the 3rd round of these. I feel I need to get better at cycling high reps and in subsequent rounds of workouts to improve in this are. The DUs were mostlty on and in sets of 25. For some reason this have not flowed quite as well lately for me.
WORKOUT 15.4 - 506 (77)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans - Men clean 185 lb.
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Had this workout came a year ago, I would have been woefully ill-prepared for it. During the 2014 Master's Qualifier, I failed many attempts on HSPUs. I was ok with being able to accumulate 77 reps on this workout. I wanted to get through the 18s, but my overhead strength is not there yet. I did the power cleans as all singles. I need to develop the ability to string multiples together under fatigue.
I do like the new HSPU standard as it does give me a better frame of reference and something to work towards. That being said, I need to be more solid in my strict HSPUs. I stayed away from them as kipping allowed me to move faster during my training.
WORKOUT 15.5 - 192 (8:18)
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95 lb.
For some reason I did this workout twice! Improved my time by 30+ seconds, but still way off of a competitive pace. The row was fairly easy fro me, I was able to pull between 1300-1500 calories/hour consistently. The thrusters again are my nemesis. I struggle with high rep thrusters. I think I need my time in the suck portion of these. I am disappointed in my inability to go to the dark place to not put the bar down.
Looking Forward
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 lb.)
5 snatches (115 lb.)
187 was my posted score, but I hit 205 on my redo. Felt much better to break into smaller sets on the TTB, unbroken on the DLs and singles on the snatch. The first time through I had a lot of grip smoking, really felt it the day after, but not so much on the second attempt. I was very pleased with how I ranked on the 205, but I couldn't post it because of the glaring hole in my game (overhead strength).
WORKOUT 15.1a - 1083 (235)
1-rep-max clean and jerk
6-minute time cap
1RM strength is a weakness of mine. I hit 235 on the first go around, missed 236 on the second so i only could have posted a 225 make to go with my 205 from the AMRAP. Still the 235 was 95% of my 1RM. Too bad it took 270+ to be competitive on this one!
WORKOUT 15.2 - 50 (244)
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
This was my best finish of the open. I was very pleased to get into the round of 18s on this year's repeat workout. I felt like I was able to maintain good position on the OHS and #95 was a movable weight for me. I was able to cycle a few CTB butterfly pull-ups which enabled me to get to the 18s. This is something I need to invest technique work into during the off-season so that I am more proficient in the movement.
WORKOUT 15.3 - 116 (425)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
I was very disappointed in not being able to get a full 3 rounds of this one. I did this workout twice and was hit the same score on each despite having an additional 20+ seconds to collect double unders. I was able to cycle 7 muscle ups to start the 2nd workout attempt. I broke the rest in 2s and 3s. I would like to get to the point where I can cycle 5-7 on a consistent basis under fatigue. I do need to clean up the technique on the muscle ups. The wall balls were the portion of this workout that I failed. I was able to break them into 10s in the first two rounds, but had to fall to 5s in the 3rd round of these. I feel I need to get better at cycling high reps and in subsequent rounds of workouts to improve in this are. The DUs were mostlty on and in sets of 25. For some reason this have not flowed quite as well lately for me.
WORKOUT 15.4 - 506 (77)
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans - Men clean 185 lb.
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Had this workout came a year ago, I would have been woefully ill-prepared for it. During the 2014 Master's Qualifier, I failed many attempts on HSPUs. I was ok with being able to accumulate 77 reps on this workout. I wanted to get through the 18s, but my overhead strength is not there yet. I did the power cleans as all singles. I need to develop the ability to string multiples together under fatigue.
I do like the new HSPU standard as it does give me a better frame of reference and something to work towards. That being said, I need to be more solid in my strict HSPUs. I stayed away from them as kipping allowed me to move faster during my training.
WORKOUT 15.5 - 192 (8:18)
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95 lb.
For some reason I did this workout twice! Improved my time by 30+ seconds, but still way off of a competitive pace. The row was fairly easy fro me, I was able to pull between 1300-1500 calories/hour consistently. The thrusters again are my nemesis. I struggle with high rep thrusters. I think I need my time in the suck portion of these. I am disappointed in my inability to go to the dark place to not put the bar down.
Looking Forward
Short Term:
In a couple of week I'll be competing in the Master's Qualifier workouts. Realistically, I probably don't have a chance to qualify out of this round as my 148th finish in the Open will go in as my first score for the Master's Qualifier. I feel that if you're outside of the top 50 it would be very hard if not impossible to qualify. My goal will be to perform my best during the qualifier, and have a top 20 finish on at least one of the workouts. The rest will fall as they may.
In a couple of week I'll be competing in the Master's Qualifier workouts. Realistically, I probably don't have a chance to qualify out of this round as my 148th finish in the Open will go in as my first score for the Master's Qualifier. I feel that if you're outside of the top 50 it would be very hard if not impossible to qualify. My goal will be to perform my best during the qualifier, and have a top 20 finish on at least one of the workouts. The rest will fall as they may.
Long Term:
This years open showed me that I am lacking in three majors areas:
1. Overall strength. I am fairly decent at moving light/moderate weight over a long time domain, but on 1 RM lifts I am lagging far behind my peers. I know it will take time to develop this, but I will put that time in and get as strong as I can within the time frame I have. I feel my strict strength has dropped and i need to get back to that as it serves the basis for me.
2. Technique/Skill. I have improved tremendously since I began CrossFit, but I need to clean up many areas of movement. Hitting the proper positions and being more efficient in my movements will help me improve my overall ability to compete. This will also be aided by working mobility to be able to hit the correct positions with greater ease than I now do (especially front rack).
3. Muscular Endurance : By this I mean being able to cycle higher reps of movements. I need to be able to push though and not fall into the habit of singles (barbells) and small sets (body weight and light movements).
Thursday, April 2, 2015
Thursday April 2nd, 2015
Strength:
A. Build to a heavy single Power Snatch - #165 - couldn't pull quickly under the bar for the catch on #170. I'm also not happy with my catch positions, I tend to pop my right leg out to get depth rather than dropping into that quarter-ish squat. Also the #17- felt like a million pounds coming off the ground.
B. Build to a heavy singles clean and jerk - #225 - the cleans were ok, just felt like I had not pop to drive under the bar on the jerks. Also my transitions from clean to jerk were not smooth!
C1. Wt Pull-Up 3x4 (#53-#53-#60)
C2. Wt Dip 3x4 (#53-#53-#60)
These were ok. I tried to have solid reps and hit good positions. I was not able to hold the hollow position on the pull-ups throughout though.
Then for time:
Row 250m (sub1:30)
30 AirDybe Cals (above 300 watts)
Row 250m (1:33ish)
3:20, wanted sub 3:00 but the #AirDyne stole my soul! I couldn't seem to push into the 400s and sustain it on the AD today.
Legs felt tired today, my right shoulder felt a bit tweaky on one of the snatches and in the C&J. I really had trouble getting into positions today in both of them.
Wednesday, April 1, 2015
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