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

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.

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.

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

February 15, 2014 Lumber Jack 20

Lumber Jack 20

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
METCON
For Time:
20 - Deadlifts (135 sumo deads)
400 Meter Run
20 - KB Swings (52#)
400 Meter Run
20 - OHS (115#)
400 Meter Run
20 - Burpees
400 Meter Run
20 - Pull Ups (Ring rows)
400 Meter Run
20 - Box Jumps (30 inch box)
400 Meter RUn
20 - Hanging Cleans (115#)
400 Meter Run
All runs were rows due to snow outside
Time: 29:10 
Mod deads and did ring rows instead of pullups due to hand ripped.
Kept a 2:10 pace on the row

February 13, 2014 New Thruster PR!

STRENGTH
Thruster 5-4-3-2-1
NEW PR!  195

METCON
Buy In: 30 KB Swings #44
3 Rounds For Time:

15 - Back Squats (135#)
12 - Ball Slams (20#)
9 - Tire Flips Big tire

Cash Out: 60 Double Unders
Time: 13:57RX
Had DU's today so the 60 went by fast!!!

February 11, 2014 Lunch WOD

PREWOD
Strength: Power Clean + Split Jerk
3 - 3 - 3 - 3 - 3 @ 75% Body Weight
135/165#

METCON
12:00 AMRAP
6 - OHS (65#/95#)
8 KTE
1 - HSPU
Rounds: 8rnds +6 OHS, 2 KTE

Conditioning:
(3) Rounds of:
30 - Hollow Rocks
25 - Mountain Climbers
30 - V - Ups
Conditioning took almost as long as the METCON!

February 10, 2014 Barbara

Barbara

5 rounds with 3 minutes rest between rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Time: 41:26 Almost RX. Last round of pullups were done on the rings because I tore my hand on the last set of pullups Here is the breakdown of the times: Round 1: 5:10 (5:10) Round 2: 13:56 (5:46) Round 3: 22:53 (5:53) Round 4: 32.26 (6:33) Round 5: 41:26 (6:00) Missed my PR by a few minutes. we'll figure out why later!

Wednesday, January 1, 2014 Happy New Year

Team WOD

3x250m Row
3x10 Pushups
3x10 Pullups
3x10 Burpees
TEAM: Holland, Bill, Shawn
Rounds: 4 + 250m row

Tuesday, December 31, 2013 LAST WOD of 2013

Tuesday, December 31, 2013

2013 AOTM WOD
2 Rounds of:

  2013 AOTM    
   
Dave Mulanaphy                          13 - OH Squats (65#/95#)
Keli Babcock                                     13 - Ring Dips
Paul Parchesky                                   13 - Burpees
Tim & Tina McGann                    13 - Double Unders
Janet Colantuono                               13 - Wallballs
Amy Duhaime                                13 - Squat Cleans
McNamar Family                    13 - Handstand Push Ups
Steve Holland                                     13 - V Ups
Nick Bequary                        13 - Push Presses (65#/95#)
Sue & Sarah Laporte                          13 - T2B
Tom Bradley                                 13 - Ball Slams
Sean Johnson                      130 Meter Row - No Straps w/a Black Headband

Time: 26:50