3/16/2013

A. build to a tough squat clean
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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.

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.

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 

3/12/2013

A. Squat Clean, build to a tough single in 6 minutes
B. AMRAP unbroken bar muscle ups x4, rest 3:00
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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.

3/11/2013

rest day

3/10/2013

Airdyne 10 min z1

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Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x30

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Airdyne 10 min z1

complete

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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! 

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!!!