Thursday - February 13, 2014

Snow day = didn't drive to the gym

Completed at home / modified what I had to:

A. Back Squat - Build to heavy triple; not 3RM

     225lbs - Completed at home. Need to get plywood for the floor, stood on weights; awkward.  

                   Was  slow on the way down and no bounce. Video. 

B.

    30 sec. amrap kb swing, 70# - used 40lb dumb bell 

    30 sec. power Clean (115/83) - used 85lbs (didnt have 2.5s)

    30 sec. row sprint @ max - did burpees instead

    rest 6 minutes x 2

First Round: 14, 10, 13

Second Round: 15, 9, 12

C. 1:15 max burpees

     Total: 27 (forgot to take my Olys off) 

Didn't complete the AMRAP x1 of pull ups - no pull up bar at home 

Tuesday - February 11, 2014

A. Opens Workout 13.2

     5 Shoulder to Overhead

     10 Deadlifts

     15 Box Jumps

ROUNDS: 9 + 19

PR of 42 reps! (Last year:  8 +7)

Did one round of rebounding box jumps and the rest steps ups. Transition from S2O to Deadlifts; hands never let go of the bar. 

B. EMOM x 12:00 

     Odd: HSPU - 6/round

     Even:  T2B - 8/round

Monday - February 10, 2014

A. AMRAP 15:00 - Opens Pace
     10 Pullups 
     10 Burpees 
     20 Double Unders
Completed everything unbroken 
ROUNDS: 11 + 3 (Juan set one hell of a pace. Two rounds behind him.)

D. EMOM x 12
     Odd: Muscle Ups - 2-3 per round 
     Even: Alt Pistols -  5 per leg/round


B. Clean & Jerk - climb to heavy TnG Triple in 10 minutes only
     54kg (121lbs) - everything felt like shit here. Could have gone up. Going up next time. 

Saturday - February 8, 2013

First competition with CrossFit Free! Girl/Guy Parter Comp with Justin.

First Workout - 18:00 time cap
Row 3000m (switching every 300)
150 Wall Balls
50 Pull Ups
TIME: 17:08 (2:52 remaining on clock) - THIRD PLACE


Second Workout - 12:00 time cap
Complex: Squat Clean + Front Squat + TnG Squat Clean + Jerk
Me:       155lbs (got 160lb for everything except the jerk. Tried three times)
Justin:   240lbs
Total Weight: 395lbs - EIGHTH PLACE


Third Workout - 20:00 time cap
Chipper Workouts
15-12-9
KB Swings (53lbs)
Burpees onto plate

right into...

15-10-5
Clean and Jerk (95lbs)
T2B

Once each person completed above, right into...

200 Double Unders
20 HSPU
TIME: 16:08 (3:52 remaining on clock) - SECOND PLACE

FINALS Part I - 2min max rope climb
TOTAL: 11 - FIRST PLACE

FINALS PART II - 10:00 time cap
Each had to complete:
20 Deadlifts (225lbs for me)
20 Box Jumps (24in)
5 Bar Muscle Ups

Completed - THIRD PLACE


Fourth place overall! Chase/Danielle took 1st, Brandon/Kellie took 2nd, Crossfit Harpoon took 3rd... almost a podium sweep!

Awesome day, awesome partner, awesome gym.

Friday - February 7, 2014

A.  SqT Clean & Jerk - up to 75-80% 
      140lbs

B. 3 Rounds NFT    300m Row    10 wall Balls    5 Pullups     *jump down    5 T2B+    3 Rounds NFT   10 Russian KB Swings (53/35)  10 Box jumps (24/20)    5 Burpees

C. 7 min row @60% - recovery 

Rolled out extra for tomorrow's competition. 

Wednesday - February 5, 2014

A.
    AMRAP 5 Mins @ 90%
    50 Double Unders 
    25 box Jumps (24/20
    15 C2B
    10 S to Oh (115/83)
ROUNDS: 1 +63 (double unders and 13 box jumps)

Rest 3 min


    AMRAP 7 Mins @ 85%
    50 Double Unders
    15 Bar lateral burpees
    10 S to OH (115/83)
     5 burpee box jump overs (24/20)
ROUNDS: 2 + 37 Double Unders

Rest 4
 
    AMRAP 9 @80%
    50 Double Unders
    200m Row
    10 S to OH (115/83)
    15 no push up burpee box jumps (20)
ROUNDS: 2 + 50 Double Unders

B. EMOM x12 2 TnG Squat Cleans 70-80% 
     4 @ 115
     4 @ 125
     3 @  130
     1 @ 135
Should have gone higher and started at 125lbs, ending at 145lbs

C. DB SA Rows 4 x 10 each arm 
     2 sets at 35lbs
     2 sets at 40lbs 

Tuesday - February 4, 2014

A. Tested competition workout with Justin
      3000k Row (switching every 300m)
      150 Wall Balls (between the two)
      50 Pull Ups (between the two)

Got my first, second and third Bar Muscle Up!

B. 3RM OHS
     58kgs (128lbs) - Work to get up to 150. Need to find a good balance.

Monday - February 3, 2014

A. 1K Row Time Trial
     TIME: 3:51 (First time doing a timed trail on the rower. Happy with time. Need to get down to 3:30)

B. 7 Min AMRAP
    15 C&J 115/83 - Complete (unbroken)
    15 C&J 145/98 - Complete
    15 C&J 165/113 - 13 complete
    15 C&J 185/123
    15 C&J 205/133

C. 3 RFT - HOLY SHOUDLERS 

    500m Row 

    25 Kb swings (35lbs)
    4 muscle ups - (connected two and two each round except first round, 1, 2, 1) 

TIME: 13:32

D. EMOM x12

     20 Double Unders

     6 C2B Pull Ups (unbroken except last two rounds - 3 and 3 or 4 and 2)

Saturday - February 1, 2014

A.  5k Row
      Average pace of 2:16 - needs to be closer to a 2:08. First time doing this distance.

B1. Pendlay Rows 8reps x 4; no rest
       65lbs
B2.  HS Holds :20 x 4; rest 2mins

C.  10mins of light TGU work

Added in (prior to workout):

EMOM 10 mins
5 C2B
5 Ring Dips