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!!! 

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. 

3/1/2013

rest day

2/28/2013

A. Hang power snatch from below the knee 2, 2, 2, 1, 1, 1; rest 2 min

B. Push jerk; 5 reps on the min for 10 min 

+

18 min amrap:

18 kbs (1.5 pood)

18 hand release burpees

18 toes to bar

18 box jumps 20" (step down)

A. 65-75-85-95-100-105

B. complete @ 95#

+

3 rounds + 15 KB

2/27/2013

5 rounds for time:

100 meter farmer carry (70# in each hand)
5 wall walks
30 airdyne calories

32:00

Not much to say about today other than I felt great. I was really happy with my transitions and I felt like I wasn't stopping to rest. Before I started this workout I thought it was going to take me at least 45 minutes so I was very pleased with the time I got. I felt really good the whole time and I was able to push it relatively hard on the airdyne for the last round. I love good training days!

2/26/2013

A. Squat clean; 2, 2, 2, 2, 2, 2; rest 2 min (increase weight per set, only last 3 tough)

B. 30 muscle ups for time (5 thrusters on the top of each minute 65#)

+

50 front squat for time 135#

(must perform 20 unbroken double unders on the top of each minute)

A. 105-115-125-135-145-155

B. put a 10 minute time cap on this. 11 muscle ups total 

+

12:56. All double unders unbroken

Today was a great training day. I tried to remember all the tips Mark gave me when I was doing my cleans. The muscle up/thruster workout was alright, I would have liked to get more muscle ups but the thrusters were really tiring and I wasn't able to string any muscle ups together. This is definitely something I am going to need to work on, since one of my goals this year is to be able to string together at least 5 muscle ups! I thought the front squat/double under workout wouldn't be as bad as the thruster/muscle ups, but it was TERRIBLE. It was very demoralizing because after a few minutes I was only able to get 3-4 front squats per minute. The double unders were really tiring and near the end I think I was shouting profanities because I just wanted it to be over. The good thing is I was able to do all the double unders unbroken. Overall it was a good day of training 

2/25/2013

rest day