18 min AMRAP from Integrity

Feb 26

Trained with Kate today and did Integrity's wod:

18 min AMRAP:
7 Shoulder to Overhead (105)
15 Pull ups
35 Double Unders

Results:
6 rounds + 7 SOH + 15 Pull ups

Did the SOH in sets of 4/3, Pull ups were 10/5, then sets of 8/7, very last set of pull ups 15 UB trying to beat the clock. Thought about scaling the SOH but I am glad I stuck with the 105.

Squat Clean, CTBs, WBs + 3/6min Amraps

OPT Being Feb 25

A. Squat clean; build to a tough single (not a 1rm)

B1. CTB chin ups; 7 unbroken x5; rest 1 min

B2. 15 wall balls unbroken x5; rest 1 min

+

3 min amrap:

6 thrusters 135/95

6 toes to bar

rest 3 min

6 min @85%

10 ohs 75/45

Row 150m

 

 

Results:

 

A. 135
B1. completed 3 rounds with CTBs and 2 rounds with Barbell high pulls
B2. wall balls felt surprisingly good today
+
2 rounds + 6 thrusters + 2 T2B - never put the bar down but 95# thrusters slowed me for sure
+
4 rounds + 9 OHS

AD 1 hour recovery work

OPT Being Feb 23

Airdyne 10 min z1

+

Airdyne 1 min @85%

Airdyne 1 min @50%

x20

+

Airdyne 10 min z1

Results:

After 12.5 yesterday, AD recovery work is very welcome. 

About 530 cals total.

Snatch Pulls, Snatch Balance + 12.5 Redo

OPT Being Feb 22

A. Snatch pulls 3, 2, 1; rest 2 min

B. Snatch balance 3, 3, 3; rest 2 min

+

Crossfit open workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

100/65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Results:

A. 100, 110, 115
B. 55, 60, 65
+
12.5
112 reps
last year was 94

Went to Restorative Yoga class and it was wonderful after redoing 12.5!

12.5 - 112 reps, video  shows I did an extra thruster on the round of 9 and an extra CTB pull up on round of 15, so I actually did 114 reps

PC tough single, 85% PC 3 mins + 10-1 UB ladder PS/BJs

OPT Being Jan 20

A. Power clean; build to a tough single

B. 3 min max reps power cleans @85% of A

+

10-->1 unbroken ladders

Power snatch 95/55#

box jumps 24/20

Results:

A. 140- matches PR
B. 14 @ 120
PCs felt off today - elbows were very slow and felt like they were moving through mud as evident on rep 6 in the 3 mins where my elbows are practically non- existant, probably should have warmed up better and done some mobility, I was also catching with legs wide and I don't usually do that, hummmm?
+
5:52 - chasing Amber B, thanks for the push!

Press, CGBP + 3 Rnds: Row, HRPUs, T2B (90%)

OPT Being Jan 19

A. Press 10, 8, 6, 4, 2; rest 2 min

B. Close grip bench press; 2-3x3; rest 2 min

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

Results:

A. 75x10, 75x8, 80x6, 85x3(f on 4th), 90x2
B. 95, 100, 105 all x 3
+
Rnd 1: 497m / 30 / 19
Rnd 2: 503m / 27 / 18
Rnd 3: 495 / 25 / 15

T2B - all UB sets
HRPUs felt like the limiter today
Also challenging trying to dial in 90% after doing all these testers the past month

OPT Big Dawg Online Comp Day 1 + 2

OPT Big Dawgs Online Competition Day 1 & 2

Events:

Day 1 (comprised of 3 tests):

Test 1: Snatch TnG Skill Test

In 10 min find your 10-Rep TnG (“Touch-and-Go”) Squat Snatch from the floor (video submission required)

- After completion of the Snatch TnG Skill test, you must take a 10 Minute Rest before moving onto Test 2

Test 2:  Burpee Repeatability Test

AMRAP Burpees in 40 sec/ rest 20 sec x 4

- After completion of the Burpee Repeatability Test, you must take a 15 Minute Rest before moving onto Test 3

Test 3:  Deadlift/Wall Ball Test

7 rounds for time of:

10 Deadlifts @ 175lbs for men, 125lbs for women

15 Wall Balls @ 20lbs to 10ft for men, 14lbs to 10ft for women

After completion of Deadlift/Wall Ball Test, you have completed Day 1.

Results:

Began 4pm

Test 1: 

used a 15kg bar

63# - best asethetics, which are being judged as well as load

68# - got 10 TnG, but the last rep was not so great, so I will submit 63#

Started to feel my food in stomach that I ate at 2pm, bad idea 

 63# - video for comp submission

 68#

Test 2:

17/16/16/11

the jump to 8" target got really hard on the last set, getting pretty nauseaous at this point

Test 3:

12:25 
DLs UB, WBs first rnd was 10/15, then 5's, WB were definately the limiter and the pukie sensation.

Very nauseous starting this and almost threw in the towel after round 1 because I was close to throwing up. This was the first time I have felt this in a wod and it felt awful - I have felt nauseous before but not ever thinking I could actually hurl. I decided to wod next to the wall ball target near the far door in gym just in case. I had to really fight through this feeling the entire time. 3 hours later still feeling it. Yuk! I really underestimated my fueling today. 

Day 2

Day 2 (comprised of 1 test):

Test 4:  90 Minute AMRAP

AMRAP in 90 Minutes:

1300m Row

200m Farmer Carry @ 2pd/hand for men, 1.5pd/hand for women

15 Wall Walks

42 Double Unders

Results:

6 Rounds + 1051 m Row (I don't think I get any points for this row in comp, darn. I was booking it at then end trying to get it all in but just not fast enough)

Wtd Chin Ups + 14 min Amrap - MUs, Thrusters, AD

OPT Being Feb 13

A. Weighted chin up; build to a 3rm

+

14 min amrap:

28 muscle ups

56 thrusters 135/95

112 calories airdyne

Results:

A. wtd chin up 44#x3, pronated grip, did not feel like a max but my left forearm was aching so I stopped there
+

28 MU's + 21 Thrusters

Had MU's in 8:50 - started with sets of 3's, then went to 2's (overall had 3 fails), hip pop was not there today on these

So I was intimidated not by the MUs but by the thrusters, I am weaker in my vertical push than pull and I went into the workout not expecting to get very many thrusters so I paced myself bracing for it to feel awful. Turns out I could have dug deeper on the thrusters and I underestimated myself - I started with squat clean singles and lost a lot of time plus unnessarily tired myself out. Toward the end Shanna yelled out "try some sets of 2s or 3s, hang on to the bar", so I got in 2 sets of 3s at the end and they were fine, not as bad as I was anticipating. Good learning to not over or underestimate yourself or the workout and instead just focusing on what is presented before you and what you CAN do. Awesome day!

Thrusters

Power Clean, PS from blocks + 12.2 (PS PR!)

Backpost from Feb 8
OPT Being

A. Pause above the knee power clean 2, 2, 2, 1, 1, 1; rest 3 min

B. Power snatch from high blocks; build to a tough single

+

Crossfit open workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/45 pound Snatch, 30 reps

135/75 pound Snatch, 30 reps

165/100 pound Snatch, 30 reps

210/120 pound Snatch, as many reps as possible

 

 

Results:

 

A. 105, 110, 115 , 120, 125, 130
B. 90

+ 12.2

60 reps
About 2 mins after I did PR my PS by getting 100# overhead! Granted I did have to chase it down about 15 feet, definately would have been off the platform. A few minutes later I tried it again and got it with no chase down. I only have video of the chase down as you see when I leave the video screen.

PS 100#

 

Push Jerk 5RM + 100 S2O & 1K Run

OPT Being Feb 12

A. Push jerk; build to a 5rm

+

For time:

100 S2O 75/55

1k run

Results:

My mind was somewhere else today during training and I was rushing...

A. 115x5 to blocks - felt tough but not a max, decided to stop there and move on
+

100 SOH
1K Run

8:15*
*Video confirmed I only did 89 reps, wtf? Not being fully present in mindset, plus poor math skills (especially during a workout) = a total miscount. No Becca 24+25+15 does not equal 75, ugh!!!
My 89 reps completed in 3:23, so I would guesstimate another 10-15 secs for 11 more reps.
I actually did 24(not sure what happened here, as I thought I did 25)+25+15+10+15= 89 reps, right?
This is hilarious and ridiculous, I can't wait to hear Amber's reaction!
Onward.

Don't I look so inspired!

 89 S2OH

1.25 FS, 3RM PS PR + 21-15-9 DLs & BJs

OPT Being Feb 11

A. 1 1/4 front squat 6, 4, 2; rest 3 min

B. Power snatch; build to a 3rm TnG

+

21-15-9

Deadlift 275/185

Box jump 30/24"

 

 

Results:

A. FS 1.25 - 105 x6, 115x4, 125x2 - I definately was protecting my r knee, which clicks sometimes when squatting to a certain depth
B. 3 Tng PS - 90#, very excited and surprised as I just PRed my PS 1 rm on friday at 100
+
DL and BJs
Got too happy to be done with the DLs and stopped after the 9 DLs with 6:59 on clock until Amber said something (about 30 secs went by) and I finished out the 9 BJs, I think at 7:59. Deadlifts the limiter for sure, BJs were step downs.
I have definately been setting up for DLs with my hips dropped to much lately as if getting ready to clean - clearly something to focus to be more efficient.

BTN PP, HSPUs + Fran PR!

OPT Being Jan 9

A. Behind the neck push press 5, 5, 5; rest 2 min

B. Amrap sets of 3 unbroken hspu in 7 min

+

21-15-9

thruster 95/65

chin up

Results:

A. BTN Push Press -75,80, 95 all x 5
B. 13 sets of UB HSPUs
+
Fran - 3:35, 2 min PR very excited!
all movements UB which was my goal, kipped pull ups since I can't butterfly that volume of pull ups yet
Thrusters felt so much better since following the Blog! I could have also transitioned faster, in video I think I take about 10 secs between movements.

Fran 3:35, PR

Cedar and I drove out to Big Laurel Creek to go hiking in the afternoon. It was a gorgeous day and the creek was at a runnable level. On the way back to the car we saw a kayaker paddling downstream and Cedar just sat and stared at him thinking "what the heck is that?".

Wtd chin ups + 15 min AMRAP: 100 PCs, 75 chin ups, 50 FS, 25 T2B

OPT Being Feb 7

A. Weighted chin up 2, 2, 2; rest 2 min

+

15 min amrap:

100 power clean 95/65#

75 chin ups

50 front squat 95/65#

25 toes to bar

 

 

Results:

 

A. wtd chin ups - 30, 35, 39.5 all x 2 , pronated grip

+

got to 10 T2B
grip was fatigued from PCs which made pull ups hard, FS not too bad considering, and I had no pop left to kip the T2B So they were slooowww

PCs done in 6:33
 

Incline BP + 15 mins for reps (102 Burpees in 5 mins!)

OPT Being Feb 5

A. Incline bench press; 8-10x3; rest 2 min

+

For max reps:

5 min burpees

4 min double unders

3 min airdyne calories

2 min push press 75/45#

1 min hand release push ups

 

Results:

 

A. Incline Bench - 75, 85, 95 all x 10
+
5 mins Burpees - 102
4 mins DUs - 178
3 mins AD cals - 28
2 mins Push Press - 51
1 min HR push ups - 18
total reps - 377
 

Deadlift + 3 min SCs, 2 min Snatch, 1 min Thrusters

OPT Being Feb 5

A. Deadlift 5, 4, 3, 2, 1; rest 3 min

+

For max reps:

3 min Squat clean 165/110

2 min squat snatch 135/90

1 min max reps thrusters 105/70

(must switch out your own weights)

 

 

Results:

 

AM-
A. 195x5 tng, 205x4 , 215x3 tng, 220x2, 225x1 - all clean grip

Added in practice on handstand lever ups against wall and accumulated 3 mins of handstand holds in 7 sets

PM

Squat cleans - 16 reps
Squat snatch -completed 1 as a PS /ohs and got 2 PS
Thrusters - 9

Held myself back on the cleans as I was nervous for the squat snatches and trying to conserve some energy, cleans all singles and no grunted efforts. Changing out the weights took a lot more time than anticipated. I did not expect to get any of the 90# overhead on the snatches since 95# is current max for snatch, so even though these were Power Snatches I was still happy to get 90 overhead after the 3 mins of cleans. Gives me hope and a window into being able to eventually do heavy snatches in future workouts.

 

Split Jerk , HSPU skill work + 10 RFT-T2B, BE, Pull ups, HSC

OPT Being Jan 2

A. Split jerk 2, 2, 2; rest 2 min

B. Amrap hspu in 10 min

+

10 rounds for time:

5 toes to bar

10 back extensions

5 chin ups

10 hang squat clean 95/65#

Results:

A. 120x2, 125x2, 130x1
B. Used the 10 mins to do HSPU skill work, finally figured out a much more efficient kip! Thanks Amber for the feedback!
+
14:53, forced myself mentally and physically to do all the hang squat cleans UB which was difficult, everything else ub also, butterflied the pull ups - rhythm fell off a few times but getting much more consistent

Actual kipping HSPUs

Second half of Wod

 Went bouldering for the afternoon with Glenn and Corey out at Rumbling Bald, great weather. Cedar ran her heart out all over the boulder field!

PC, PS + 10-8-6-4-2 PC & Bar facing Burpees

OPT Being Feb 1

A. Pause above the knee power clean 2, 2, 2, 2, 2; rest 3 min

B. Power snatch; build to a tough single

+

10-8-6-4-2

Power clean 185/115#

Bar facing burpees

Results:

A. 100,105,110, 115,120
B. PS 85#, 10 off PR

Cleans felt great, PS not so much. I will start adding in addition snatch work as I am learning I need exposure to snatching 2x /week to make gains.

+

6:56, last time in Dec was 8:48
Happy with improvement, may have been able to dig deeper on PCs though