4/9/2013

Row 10 min z1

+

Row 500m @2:03 pace

rest 2 min

x6

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Row 10 min z1

2:00.4

2:01.5

2:00.8

2:00.8

2:04.6

2:04.5

These felt pretty tiring, I feel like I haven't done row sprints in forever. I went out too fast on the first couple sprints and then lost it on the last two. Definitely learned my lesson for next time. Luckily it was a beautiful day so Josh and I were able to row outside. The final row at Z1 was the worst row of all, I was so tired and just wanted to be done! 

Finishing out our final Z1 row

13.5 Attempt #1

13.5

4 minute AMRAP of:
15 Thrusters (65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed

69 reps

This was pretty terrible. The first round of thrusters felt really good, then I tried to butterfly my CTB pull ups and they went to shit so I had to switch to regular pull ups almost immediately. Overall I just took too much rest between sets of pull ups. My goal on Saturday is to finish all the thrusters and get at least 1 pull up. I definitely know I can get more than 70 reps. I'm actually looking forward to doing this one again. 

4/3/2013

1:00 airdyne
1:00 row
1:00 run
1:00 single-unders
1:00 prowler push (no weight)
repeat for 30 minutes

complete

Tonight we find out the final opens workout....I have a feeling it's going to be Fran-related.

4/2/2013

A. Power snatch; build to a 5rm TnG

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10 min amrap:

10 thrusters (100#)

10 CTB chin ups

10 burpee box jumps (24")

A. 95

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2 rounds + thrusters & pull ups

Definitely could have gone heavier on the snatches, I think I could have done 100 or even 105. I really liked the 10 minute amrap, the thrusters felt really good, it was the burpee box jumps that were really tiring. On the plus side, I finally got the hang of butterfly CTB pull ups, so I'm really happy about that. I was able to string 7 together in the first round then broke them up into smaller sets after that. This was a really good day, I would love to see heavy thrusters come up this week in the open.

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.

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!

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.