Sunday, March 31, 2013

13.4 Attempt #2

13.4

82 reps (+4 from Thursday)

I am pleased with this but also disappointed. I really wanted to get 85 reps but I don't think I could have moved any faster. For some reason this workout hurt a lot worse today than it did on Thursday, I don't know if it's because I was expecting the pain so it just came faster or what was going on, but I felt tired a lot faster. I broke up the clean and jerks into singles on the set of 12 and that seemed to help. I really wasn't doing much resting at all, but when my dad said I had 1:00 left and I was still doing the 15 clean and jerks I wasn't even sure if I was going to improve my score at all, but I was able to get a few more toes to bar than last time. I'm happy to be contributing to the team this week. I'm hoping next week is some sort of "Fran" workout.

Thursday, March 28, 2013

13.4 Attempt #1

13.4

as many reps as possible in 7 minutes:

3 clean and jerk (95#)
3 toes to bar
6 clean and jerk
6 toes to bar
9....
9....
etc

78 reps

This was pretty painful but definitely my favorite opens workout so far, I liked that it was short and involved olympic lifting. The toes to bar all felt really good but the clean and jerks got pretty heavy in the set of 12. I was doing them in sets of 3, but when I do it again on Sunday I'm going to do singles because I think I can do them faster that way. When it was over I had the sinking feeling that I was going to have to do it again. I want to get more than 80 reps. Round two on Sunday!

Wednesday, March 27, 2013

3/27/2013

400m farmers walk for time 1.5 pood in each hand (each time you break perform 5 burpees)

complete in 6:26, broke 4 times 


Not much to say about this, other than it wasn't as bad as I thought it would be. Anxious to find out what 13.4 is tonight, really hoping for short and heavy. 

Tuesday, March 26, 2013

3/26/2013


A. Squat clean; build to a max
B. 4 min amrap squat clean @90% of A
+
5 min amrap:
10 CTB chin ups
20 sit ups
30 double unders


A. 145-155-165-170 (PR)-175(PR)-180 (Fail)
B. 8 @ 155#
+
2 rounds + pull ups & 9 sit ups


Awesome day today, finally PRed my squat clean. It's almost getting to the point where my squat clean is higher than my power clean because technically that's how it should be. I just couldn't get the 180, I was able to catch it in the squat but it fell forward. The squat cleans at 155 felt really bad, I think my legs were really tired from all the squat clean attempts for part A. The 5 min amrap was ok but my CTB pull ups fell apart in the 3rd round and I kept tripping up on my double unders for some reason. Overall it was a good day though, gotta love PR days. 

Sunday, March 24, 2013

3/24/2013

A. Build to a tough clean and jerk
+
3 rounds NFT
1 stone shoulder (90 pound stone?)
2 bar muscle ups
10 KB Swings (1.5 pood)


A. 165
+
complete

Atlas stone shouldering felt pretty easy once I got the hang of it after several failed attempts. The bar muscle ups felt like shit today and I wasn't able to string any together. It was a fun workout though, it was good to do something I'm not used to doing, definitely going to practice with the stones more.

Thursday, March 21, 2013

13.3

13.3

AMRAP in 12 minutes:
150 wall ball (9 foot target)
90 double unders
30 muscle ups

150+90 double unders+3 muscle ups= 243 reps

This. was. effing. terrible. I went in with a strategy of doing 10 wall ball every 30 seconds. That lasted up until the 70th wall ball and then those went to hell. I was basically doing sets of 7-8 from then on until I got to 125, then they were sets of 5. I got to the double unders around 9:40, and wanted to do sets of 30 but that wasn't going to happen. I tripped up after 12 and then I just tried to do as many as I could. When I got to the rings I had 1:00 left and I honestly didn't know if I even had time to do more than 1 muscle up but I was able to get 3. I am both happy and disappointed with this, I would have liked to move through the WB faster and gotten to the rings with at least 2 minutes to spare because I probably could have gotten 5-6 muscle ups. But I am happy with it because last year I got ZERO muscle ups. So overall I'm happy with how this went and I am definitely NOT doing it again.

Wednesday, March 20, 2013

3/20/2013


20 min z1 airdyne
+
40-60 min mobility/skill work
 
complete

Just found out 13.3 is the same wallball/doubleunder/muscle up workout from last year. When I did it last year I only had about 30 seconds to get a muscle up and couldn't get one before time ran out. I am not that great at wall balls but I'm hoping to get to the muscle ups with a few minutes to spare this time. Also I'm hoping I only have to do this one once! Going for it tomorrow night!

Tuesday, March 19, 2013

3/19/2013


A. Front squat 3, 2, 1, 3, 2, 1; rest 2 min
B. AMRAP muscle ups in 3:00
    3:00 rest 
     x3
+
15 min amrap @85%
15 wall balls
15 chin ups
350m row
 

A. 135, 155, 175, 145, 165, 185
B. 6, 5, 3 (stopped due to wrists tearing)
+
3 rounds + wall balls and chin ups 

Muscle ups didn't feel that great today, had to stop early in the third round because my wrists were starting to tear and I didn't want to risk it in case muscle ups come up this week in the open. I think I might have gone a little harder than 85% on the amrap, I have a really hard time figuring out what 85% is haha. Can't wait to hear what the open workout is tomorrow. 

Saturday, March 16, 2013

3/16/2013

A. build to a tough squat clean
+
Bar Muscle Up "Amanda"

9-7-5
Bar muscle ups
Squat snatch (95#)


A. 155
+
complete

The squat cleans felt pretty bad today, my back is still really tight and sore from 13.2 so it was difficult to get tight during the cleans. I worked up to 165 but failed, which is disappointing because I JUST squat cleaned 165 on Tuesday. That's ok though. Bar Muscle Up "Amanda" went better than I thought, I'm not sure of the time because the clock got reset while I was in the middle of the round of 7. I wasn't trying to really go for a time so I didn't mind that the clock was reset, Stephen told me to look at it more as skill work. My main goal was to get all the bar muscle ups and I did so I'm happy with it. Then I stuck around and watched everyone do 13.2 and it was awesome! Pete and Glenn got over 300 reps. Great day at CSC.

Thursday, March 14, 2013

13.2

13.2

as many rounds as possible in 10 minutes:

5 shoulder to overhead (75#)
10 deadlifts (75#)
15 box jumps (20 inch box)

9 rounds + 5 shoulder to overhead= 275 reps

I am SO pleased with how this went, I didn't expect to get 9 rounds at all. 9 rounds was my goal, but I didn't think I would actually get it, I was expecting 8 rounds. The shoulder to overhead wasn't bad at all, and the deadlifts were a nice little break to catch my breath. I basically just kept moving the whole time and had quick transitions. I am so happy with this score! I am hoping I won't have to do it again haha. I feel like I redeemed myself from last week.

Wednesday, March 13, 2013

3/13/2013


5 min amrap:
30 double unders
30 seconds FLR on rings unbroken

rest 3 min

5 min amrap:
Suitcase carry 53# 50 meters (25 meters down with the KB in R hand, 25 meters back with the KB in L hand)
1 rope climb

rest 3 min

5 min amrap:
20 seconds side plank/side
10 hand release push ups


4 rounds + double unders and 10 second hold
4 rounds + 25 meter carry
3 rounds + both plank holds 

Tuesday, March 12, 2013

3/12/2013

A. Squat Clean, build to a tough single in 6 minutes
B. AMRAP unbroken bar muscle ups x4, rest 3:00
+
20 min AMRAP:
20 squat cleans (95#)
20 toes to bar
20 airdyne calories


A. 165
B. 1, 2, 4(PR), 3
+
2 rounds + squat cleans & 11 toes to bar

I am so happy, I finally can string bar muscle ups together! I really surprised myself today with those, because two weeks ago I was trying to do a bar muscle up and I only got 1 and then failed the rest. I feel really good about being able to do 4 in a row, then 3 more in a row. My goal now is to be able to string together at least 10 eventually. The 20 min AMRAP sucked a lot, the squat cleans felt terrible, I didn't warm up enough for the workout so I was breathing heavy from the start. I just felt terrible during the whole thing. Lesson learned. But I still consider today a win because of the bar muscle ups, so I'll take it.

Sunday, March 10, 2013

3/10/2013


Airdyne 10 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x30
+
Airdyne 10 min z1

complete

+

every minute for 15:00
5 butterfly pull ups on the first minute
5 wall balls on the next minute
5 toes to bar on the next minute
6 butterfly pullups on the next minute
6 wall balls on the next minute
6 toes to bar on the next minute
7.....
8.....
9....

complete. 

It felt good to be back to training today, I feel like I am pretty much at full strength again. The airdyne workout was a good recovery from yesterday, and the little skill workout I did with Kathryn and Pat was a good way to get back into doing pull ups and toes to bar after not doing anything for a week. Afterwards I stuck around and watched Connor and Mike M kill 13.1. There was even a little puking involved. It was awesome having so many people there to cheer those guys on, and they both did great. Glad to be back in the gym! 

Saturday, March 9, 2013

13.1

13.1:
AMRAP in 17:00 of:
40 burpees to 6″ target
30 snatches, 45#
30 burpees to 6″ target
30 snatches, 75#
20 burpees to 6″ target
30 snatches, 100#
10 burpees to 6″ target
AMRAP snatches, 120#


157
Tie break time- 12:52

I was extremely nervous going into this first open workout considering I had not trained in a week due to having bad food poisoning. I went into CSC on Thursday but did light olympic stuff and that was it. I was very worried that I would be out of shape and fatigue very quickly on this WOD because I had not been working out at all. Getting sick before the open was literally my worst nightmare, and I knew I was going to have to get over it and just do the workout. I told myself to just keep fucking moving if it's the last thing I do, and that's what I did. The burpees were basically nonstop the whole time, which was one of my main goals. I broke up the 75# snatches into sets of 5 at a time and probably took too much rest in between each set, but overall I was really pleased with my pacing and continuous movement on this workout. By the time I got to the 100# snatches, I was so fucking tired I had no clue if I was going to be able to get it up, but I was able to get that bitch up 7 times. The first snatch at 100# flew up and I think I surprised myself, and the rest of them felt good too. I am so happy with how this went, because before the workout started I was nervous that I wouldn't even be able to snatch the 100# due to being sick and not training for a week. But I did it! And I am NOT doing it again haha. It was also really cool having Stephen, Heather, Glenn, Mike and my dad cheering me on through the whole workout, it really made a difference. Overall it was a great first workout and I'm excited to see what else the open has in store.....I hope next week brings some muscle ups!!! 

Saturday, March 2, 2013

3/2/2013


A. Power snatch x1/Hang power snatch x1/Hang squat snatch x3; build to a max of the complex in 10 min
+
7 min amrap:
7 power clean 75#
7 power clean 95#
7 power clean 115#
7 power clean 135#
7 power clean 155#
Amrap in remaining time 175#


A. complete at 85#
+
35 reps

The snatch complex went better than expected, but it was difficult to hold on to the bar the whole time, especially returning it to a hang. I started with 75 and didn't know if I was going to be able to go up in weight but I went for 85# and was able to do it before my ten minutes was up. 

I was both pleased and disappointed with how the clean workout went. I was happy because I was able to touch-and-go all the weight up until 155, but I wasted way too much time taking the weights on and off. I am not used to having to do that in the middle of a workout, so I was flustered and worried I was wasting too much time, which I was. For some reason instead of just sliding a ten pound weight over the five pound weight, I would take the five off, then put the ten on, then put the five back on. While I was doing this I was literally thinking "what the fuck are you doing?" Then once I got up to 155 I was able to touch-and-go the first two reps, but then it was all single reps after that. This was another spot where I wasted too much time, I would do one rep then step away from the bar for too long. By the time I loaded up the bar with 175, my lower back hurt from changing weight so much and I didn't have any energy. I only had 20 seconds to try and clean 175, I tried once and wasn't even close. I'm happy with how this workout went but I know if I hadn't wasted so much time changing weights and trying to catch my breath, I might have had enough time to rest before attempting 175. Oh well, this is one of those days where I definitely learned something from my mistakes and I'll do a better job next time. 

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