Friday, February 28, 2014

Crossfit Open 14.1 Part 1

AMRAP in 10 mins
30 Du's
15 Snatches
Rounds: 4rd +17 DUs
Total reps: 297

This was my first run at 14.1.  Didnt really want to go all out but my DUs were pretty good on the first set so I just took over and went almost all out.  I know I can go above 200 so I will be back in the Box on Sunday to try again.

Hints:
1. Helped to break the snatches up into 5s
2. Breath during DUs
3. Don't do clean and jerks.  to slow.

February 27, 2014

33 Ways To ______

METCON
2 Rounds For Time:

33 - Wallballs
33 - Split Jerks (75#)
33/66 - Double Unders
33 - Pull Ups (ring rows)
33 - Hollow Rocks
33 - Box Jumps (step ups)
33 - AMSU
33 - KB Swings (44#)
33 - Push Ups
Time: 32:32
tried not to kill myself during this WOD knowing the Open workout 14.1 was right around the corner.

February 24, 2014 Front Squats

Funky Bunch

STRENGTH
Front Squat 5-4-3-2-1
Got 255.  Tried 277 twice and couldnt get it.  close.  
METCON
1:00 - Max Effort (ME) - Box Jumps - Must Step Down - No Rebounding from floor allowed
1:00 - ME - Squats
1:00 - ME - KB High Pull
1:00 - ME Step Ups - No Rebounding from the floor allowed
total: 114
Rest
8:00 AMRAP
5 - Thrusters (65#/95#)
100 Meter Row
Rounds: 8rds +5 thrusters

Felt really good during the AMRAP.  REsted on the row and went unbroken on the thrusters

Friday, February 21, 2014

February 21 2014 The Other Total! PRs!!

The Other Total
Clean 1 RM - 237# New PR!
Bench Press 1 RM - 215# New PR!
Overhead Squat 1 RM 187# New PR!

I was so happy to get 237# for the Clean. 
Got  a Bench PR but I am still very weak on that lift.  Needs work.
187# for the overhead squat was great.  Failed twice at 197# but I know I can get that up.

Tuesday, February 18, 2014

February 18, 2014 GRACE!!

PREWOD
Skill Work: 10:00 of Double Under Practice
 Post Max Rep Unbroken Double Unders
Max Rep: 26!!  PR!!

METCON
Grace
30 reps for time:
Clean and jerk (135/95lb)
Time: 3:19
Not a PR but not bad either.  Tried going unbroken for the first 10, did 7.  pretty much singles after that.
Save those PRs for October!!

February 17, 2014 El Presidente

El Presidente

10 Rounds For Time:
1 - Muscle Up (3 Rings Dips +3 Pull Ups = 1 Muscle Up)
5 - Deadlifts (115#/185#)Sumo Deads 155/135
10 - Wallballs 20#
1 - Burpee KTE
Time: 19:19
Felt really good last night during the WOD.  I did ring rows and used the red band for the dips.  Also sub'ed out deads for Sumo Deads.  I kept a steady pace throughout which is what I wanted going into the WOD.

Monday, February 17, 2014

February 16, 2014 Open Gym

Open Gym
Snatch practice
Made 145# new PR
Failed at 155

WOD
For time
@95#
20 thrusters
20 powercleans
20 S2O
20 OHS
20 FS
Time: 9:25RX