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.
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!
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.
These didn't feel very good, I was able to work up to #185 for 3, and failed at #195. I didn't seem to be able to get under these today.
Then
6 sets - focus on maintaining same time across all sets - different order for each set
1
2
3
4
5
6
4 muscle ups
24 DU
10 alternating pistols
8 burpees to a 6" target
6 WB #30
12 TTB
6 WB #30
4 muscle ups
24 DU
4 muscle ups
12 TTB
8 burpees to a 6" target
8 burpees to a 6" target
10 alternating pistols
8 burpees to a 6" target
6 WB #30
10 alternating pistols
10 alternating pistols
10 alternating pistols
12 TTB
12 TTB
24 DU
24 DU
4 muscle ups
12 TTB
8 burpees to a 6" target
6 WB #30
12 TTB
4 muscle ups
24 DU
24 DU
6 WB #30
4 muscle ups
10 alternating pistols
8 burpees to a 6" target
6 WB #30
2:01:00
2:23:00
2:21:00
2:55:00
3:00:00
2:45:00
Set 1 - Felt very good, and very fresh. Pistols were a bit sketchy for me. I'm not sure I was hitting the full depth on every one (probably should have had someone to no-rep me for these). Did everything unbroken.
Set 2 - Another solid round, everything unbroken. Felt pretty good.
Set 3 - Solid throughout, muscle ups broken into 3-1
Set 4 - Things came apart a bit on the muscle ups, 2 - 1 - fail - 1. I broke on the TTB in this round (7-5).
Set 5 - Very similar, MUs had singles and a couple of fails. Other movements were ok.
Set 6 - This round went ok, but still the fatigue was showing. I was able to go 3 - 1 on the muscle ups, and completed everything else unbroken.
My shoulders are pretty spent from this one. Overall the muscle ups left me as I tired. I need to be more fluid and not waste so much energy on them.
After the work was finished, I videoed some muscle ups and pistols to check my skill. I am really breaking at the hip and knee when I go to pull and am not getting my hips high enough which leads to me catching it low in the rings and pressing out.
As usual for the weather prognosticators, they will spend a week hyping a snow that doesn't amount to anything and then scrambled during the day yesterday to update the forecast to a close approximation of what we had dumped on us overnight! I woke up to about 8 inches of snow this morning, so I delayed by usual trek to work (and train) for an hour.
I went away form my normal dynamic type warm-up.
Warm-Up
1 min easy AirDyne
4 rounds tabata DUs (hitting 30 unbroken each round with no shoes, which was not smart, but definitely an incentive not to miss!)
Worked on opening up my hips and shoulders using PVC and Swiss Ball
Spent some time in couch stretch
Band distractions
then the "Outlaw" Snatch Progress Warmup (seen here in Spencer Arnold's video - http://vimeo.com/61238640) - I completed this once with PVC then with empty bar. On a side note, I was introduced to this warmup by Alana Richey, head coach and owner of Palmetto Crossfit. If you're ever in Charleston, SC drop-in and check them out, cause like we say in Southeast Ohio, she is good people!
I felt ready to invest some quality time!
A. Snatch Balance 1-1-1-1-1
#75 - #95 - #105 - #110 - #115 - these felt very good today. I feel like I was able to get under them and keep my feet (relatively) closer than last week.
B. Squat Snatch - 15 minutes to build to a max.
These felt very good today. I hit a new PR by #20 pounds! Excuse the yell during the video, I was pretty hyped! While #155 is not a huge number for most, I am very pleased with where my snatch has come in the past 3 weeks.
C2. 4 x 15 CTB Pullups - mandatory sets of 5 - Rest 2 minutes
1st Set - #155 felt good and fast, CTB were ok, I'm still trying to keep from tearing my hand again (theme on these pulls today)
2nd set - #165 still felt solid, CTB went fine in the 5 sets
3rd set - #170 felt heavy, focused on pushing through and not jerking, CTb were a bit more difficult, but still good in the sets of 5
4th set - #175 actually felt better than the #170, but I could definitely feel the added weight on my shoulders when the CTB came. I was glad to finish those in the sets of 5 and still have my hands intact.
then
7:00 clock: AMRAP 30 double unders, 15 power snatch @ #75
This one got spicy! I planned to treat this one like an EMOM and try to get 7 full rounds, and that plan went downhill after round 2. I went unbroken a couple of rounds, and a miss on the others. I was glad to be able to go unbroken on the DUs at the beginning of round 6. I was able to stay unbroken on the snatches for 3 full rounds, round 4 went 8-7, round 5 went 10-5. Watching myself on the power snatches made me cringe, rounded back and high hips will smoke my back and bleed me of energy if I don't clean that technique up!
