Tuesday October 21st, 2014

TUESDAY

2 rounds Not for time:
8 Burpee chest to bar pullups
14 hollow rocks
6 DB manmakers #20

A. Emom 12:
Hang Clean + Clean.
Add weight every other set.
Began at #165 and worked to #215 adding #10 every other set. I failed the

B. OHS: Build to a solid but tough double - #135 - #185 - #205 then #215, I felt very good up til the last set. I had to walk to catch the 1st rep so I hit 2 more. They were ok, but I need to be more stable.

C. 1 arm DB row, 3 x 5 reps #70, rest :60 between arms

then:
8:00 at 80%
0 burpee toe-to-bar
10 squats, w/ 2 KBs #53 front-racked

4 rounds 9 burpee t2b

I felt like I could cycle the burpee T2B a bit better, jsut still haven';t figured how to get quicker at them, I feel move momentum gets in the way as I return to start the burpee. I went unbroken on 3 of the 4 KB FR Squats (set em down on round 2, and then decided not to let myself put them down after that).

Rest 4:00 8:00 at 90%
10 wallball
8 pullups
6 box jumps 30"

6 rounds,  10 wall balls and 5 pull-ups

This one got a bit spicy! I stayed unbroken on the wall balls, and din't leave my feet either. The pull-ups felt solid today, I butterflyed through them unbroken. The box jumps were a different. The 30' was tough today, didn't feel like I had a bounce in my jump today. I just tried to keep moving on this one!

February 8th, 2014

SATURDAY

Testing Day:

CrossFit Open Workout 11.4 
10 minute clock
60 bar facing burpees (feet must leave and land together)
30 OHS #120
10 Muscle ups
If you get through 10, start the burpees over. Score is total reps.

I finished with 99 reps (60 bar facing burpees, 30 overhead squats, 9 muscles ups)

I finished the 60 burpees in a bit under 4 minutes, my plan was to hit 15 every minute, and I was slightly ahead of the pace through 2 minutes, and then fell off my pace just a bit. I stilled finished those under 4 minutes so I was pleased with that portion. I finished the overhead squats 2ith around 2:38 on the clock. This was a portion that I was not moving very quickly. I broke the reps into 9-2-7-4-4-4. I failed 1 rep at rep 10. I had originally planed to 20 10-10-5-5, but I was not feeling these. Looking at the video, I probably took too long before I started the muscle ups. I was hoping to cycle these in 3s. I hit 3, come off the rings and failed at number 4. I then hit 2 - 2 and 2, failing to cycle the 3 rep. I finished with 9 total muscle ups. I think if I had cut down some time transitioning between movements, I would have been able to finish 1 full round.

then Z1 flow

I spent around 40 minutes on the bike this morning, I kept the heart rate low, and just spun it out. I finished 10ish miles in around 45 minutes, the temperature just happened to be around 15 degrees.