Wednesday 3/19/14

Airdyne 30 sec. @ 85%
Rest 30 sec
Airdyne 1 min @ 85%
Rest 1 min
X 10 sets

Results

Completed

Tuesday 3/18/14

AM
Strict Paralette HSPU - Build to a 7RM for max depth
+
For time:
75 Unbroken Wallballs
500m Row

PM
Supinated Weighted Pull-up: build to a 1RM
+
For time:
50 CTB pull-ups
50 Burpees

Results

AM

8" depth x 7 strict reps

http://youtu.be/RvvzvdWJogA

4:13 (2:18 UB wall balls; 1:42 500m row)

http://youtu.be/9rRQ3VbcFaI

PM

113# (20#+ lifetime pr, finally made the 100# club)

4:19 (1:49ish C2B; 2:28ish Burpees)

http://youtu.be/1GdoZSsdTt0

Funny I haven't done strict HSPU in over a year I think.  Felt strong though.  Wall balls were good, no missed reps and felt like I could have gone to 100 with a BIG push, but 75 was tough.  It started getting hard around 50, so I don't think in a workout with large rep wall balls it would be smart to go past that point right now without paying a big price.  Jumped on the rower and generating the power for anything lower than a 1:39 pace was not there.

Pumped about the pull-up pr.  My weighted pull-up and deadlift are the 2 lifts that have struggled to go anywhere for years and both have improved a lot this year.  Decided to go 10s on the c2b, got to 40 and then went 5/5.  Could have gone bigger sets or faster, but thought I could go faster on the Burpees if I didn't.  I don't know if it worked.  Burpees were tough after the c2b (although I'm sure the AM work didn't help).  Shoulders were too cashed to go top speed like I wanted (goal was 2 min), but was still at a 20 Burpees per minute pace which is decent.

Saturday 3/15/14 Open Week 3, Day 6

LAM
1RM Push Press - EMOTM starting at 155#, add 10# each minute till failure
+
For time:
30 Paralette HSPU 
+
WiThin in 10 minutes:
75 Toes to Bar
150 Double Unders
AMRAP Muscleups in remaining time

PM
For time:
50 GHD Sit-ups
50 Thrusters @ 115#
50 Burpees

Results

AM (12 PM)

265# (missed 275)

3:08

25 Muscle-ups completed in 3:30 min

Push press felt fine but didn't feel like a pr day.  Happy with 265, but thought maybe I could hit 275 today when I hit 265 solidly enough.

Broke 30 into: 9-6-5-3-3-2-1-1; pHSPU felt good.  Missed rep 30 going for a double and lost some time so could have gone sub 3.  Used 1 Abmat so deficit was 12".

My hands were still healing up from 14.2 (and 14.3) so the t2b and muscle-ups definitely were effected trying to change my grip to protect my hands as well as I could.  I could definitely have strung a few more muscle-ups together had my hands been fine.  Broke reps up as such:

T2b: 10-10-10 then 5's the rest of the way - finished in about 4 min

DUs: 98-27-25 legs were feeling these after yesterday - (started about 4:20, finished about 6 min on the clock)

MUs: 5-3-2-2-2 then 11 singles (started about 6:30 on clock); pull was definitely effected by fatigued hips and core.

PM (2:45, about 1:15 min after completing AM)

10:17

Unfortunately due to my class schedule and family time I couldn't get my AM session in earlier.  GHD situps felt pretty good and I moved through them consistently doing about 25 per minute and finished them in 1:57 without stopping.  The thrusters I knew would be tough after the AM session especially without a enough recovering.  I planned to go 5's and keep the rests as short as I could.  I did go 5's all the way and finished around 6:08ish I think.  The Burpees were terrible.  With how fatigued my core and shoulders were I couldn't go much faster than around 12 Burpees/min.  Got faster as I went, and really kicked it in for the last 12-10 reps to finish at 10:17, so they took around 4 min.  I could feel my lower back fatigue from 14.3 coming off the floor on the Burpees.

Friday 3/14/14 Open Week 3, Day 5

AM

Open workout 14.3:

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

PM
Airdyne 10 min for max calories
rest 10 min
Row 2k for time
rest 10 min
Airdyne 10 min for max calories

Results

AM

137

http://youtu.be/pzmLH_FFmug

I had 30 secs to do reps at 315# and went 3-4 with a short rest so I am happy with that.  I needed to move faster through 225 and 275 especially to give myself more time at 315.  I used for the first time ever a really wide not quite snatch grip but close to it and wide almost sumo stance and it seemd to work well.  It really helped engage my hamstrings and glutes and take a lot of strain off my low back.  I wish I had heard about this and tried it earlier this year (or heck in my CrossFit career!) so I could have trained it more.  But, it's never too late to correct a mistake.

PM

166 Cals/232 avg watts

7:40

165 Cals/231 avg watts

This was pretty tough after 14.3.  Actually felt fine going into it and my breathing felt fine the whole time, really just couldn't sustain a higher power output on these.

Wednesday 3/12/14 Open Week 3, Day 3

Row 8 minutes @ 1:55 pace
rest 4 minutes
Row 6 minutes @ 1:50 pace
rest 3 minutes
Row 4 minutes @ 1:45 pace
rest 2 minute
Row 2 minutes @ 1:40 pace
rest 1 minute
Row 1 minute @ 1:35 pace

Results

1:55

1:50

1:48

1:43

1:38

I could tell from the start of the first 8 min that this was going to be rough.  My quads felt heavy early on and my grip/pull felt a little weak.  I could just feel that 1:55 was taking more effort than it normally does.  I finished the 6 min and was expending way too much energy maintaining 1:50 so I knew the 4 min @ 1:45 were going to really be hard.  Held on for about 2 min @ 1:45 then died.  Same with the 2 min @ 1:40, about 1 min of hanging onto 1:40 pace then died.  Final minute was terrible, and at that point it was a struggle to even hit a 1:35 pace for a single pull (I actually don't know if I did hit even 1:35 for a single pull).  I think quad endurance is something else to add to the off-season focus list.

Tuesday 3/11/14 Open Week 3, Day 1

AM
Airdyne 30 minutes @ Z1

PM
5 sets @ 85-90% effort
2 Rope Climbs @ 15ft
10 Power Snatch @ 155#
10 Toes to Bar
30 Double Unders

rest 3 minutes b/t sets

Results

AM

Done

Quads were still sore today so nice to start the day with this.

PM

1:57

1:49

1:54

2:18

2:30

http://youtu.be/7NPH82tKf0o

This was a good, tough piece.  The rope climbs were just enough to hit the grip going into the snatches but not blow it out.  I decided before I went to experiment on different rounds with different strategies on the power snatches to see what worked best for me to sustain a effort.  Round 1 I did 3-3-3-1 with a 10 secs rest between sets which took 48 secs.  Rounds 2 & 3 I did 1 & drop as fast as I could.  I filmed round 1 and I wanted to do 2 but forgot to start the camera so I got round 3 instead which was still good but not as fast as round 2 was going 1 & drop.  The snatches took me 46 secs in round 3.  Rounds 4 & 5 got pretty tough and my hands also started to get close to tearing open the tears I got from 14.2 so that slowed me down as well.  Happy with what I learned and the snatches felt solid.

Monday 3/10/14 Open Week 3, Day 1

Monday, 10th
Power Clean x 1/Front Squat x 3/Push Jerk 1; rest 3 minutes x 5 sets
+
EMOTM for 10 minutes: 6 Unbroken Thrusters @ 135#
+
3 Rounds For Time:
25 HSPU
25 Box Jumps @ 24"

Results

Complex:

225

245

265

285

295

Thrusters: completed

Metcon: 5:12

295 got a little sloppy on the footwork for the power clean and push jerk.  Felt good to lift heavy again. Felt nice mentally to get back to training.  I think week one just rattled me and I'm just now mentally getting everything back under control and comfortable.

Thrusters were fast and felt light.  Got the heart rate up nicely and was just enough of a good challenge.

This was tougher than expected and I pushed hard.  I went UB on the first set of HSPU and then a good pace on the first set of box jumps.  Quads were still pretty sore from Saturday as well as tired from the heavy front squats and thrusters, so these were fun.  Second round had to break HSPU into 15/10 and box jumps were a little slower but still a solid pace.  Finished the first 2 rounds right at about 3 min so I was moving.  The last round was tough.  Broke HSPU into 10/8/7 and box jumps got slow as legs felt pretty blown at this point and had to stop a couple times on top of box to rest briefly.  Fun little workout.  Good session today.