Squat Snatch max from blocks + 30 Squat Snatch for time

OPT Being March 25

A. Squat snatch from blocks (mid thigh); build to a max

B. 30 squat snatch for time 135/95#

+

12-9-6-3

Thrusters 95/65

CTB chin ups

 

 

Results:

 

Did 13.3 yesterday and quads are sore but not horrible, legs felt stiff for the squat snatch today
A. Build to 90# Squat snatch off blocks
B. 30 squat snatches for time - 13:18 @ 80# (took 80% of my max Snatch to determine), all singles and took my time to focus on form (which I know is not the proper dose response for this CP battery test), structurally my body does not like snatch - will be a major goal over the next year

ran out of time and will do the Lactate tomorrow
 

 

Open 13.3

Completed 13.3 at mid day on sunday March 24.
Attended the OPT CCP seminar on Program Design hosted by CFA Mar 22-24 so mostly did mobility, hydrating, eating and sleeping.

13.3 (repeat of last years 12.4 workout)

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

Results:

246

This is 3 more muscle ups than last year so happy about that. I still need to improve on DUs when fatigued, they took me about 2+ mins, ugh! Muscle ups were all singles since I did not want to risk any misses. Wall balls were not as bad as they felt last year - started with sets of 15s, then went to 10s, then a blur and finished with 3 sets of 6s in about 7:40. DUs finished at 9:55.

"Nobody can judge effort because effort is between you and you." - From Ray Lewis, coach Stanford Basketball

Open 13.3 Prep

Intended to completed Open 13.3 today but had a clock malfunction 60 wall balls in so I shut it down. I did get in some great prep work and formulated a better strategy for pacing my wall balls from the attempt.

Row AER recovery + mobility/skill work

OPT Being March 20

Row 30 seconds @85%

Row 30 seconsd @50%

x8

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x8

+

30-60 min mobility/skill work

Results:

Rode my bike to work which is about 10 mins of Z1 pace

Got to gym and did:

Row 1min 85%
Row 1 min 50%
X8
By mistake instead of 30 secs, so moved on


Worked on butterfly pull ups with thoracic extension mobility

TnG PC, PP/PJ/SJ + 12 min amrap 85%

OPT Being March 19

A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm)

B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes

+

12 min amrap @85%

Run 200m

10 deadlift 185/135

10 hand release push ups

Results:

Low to mid back has been bothering me so I took a lot of time to warm up and it began feeling better as the workout progressed.

A. 2 TnG PC on min for 10 mins complete with 60% 1rm - 85#
B. PPx5,PJx3, SJx1 x4 - 75/85/95/100- back no issue here!
+
12 min amrap @ 85%
5 rounds + 200m run + 10 DLs - back felt fine on DLs, I actually felt it more on the run - realizing that hips and abdominal wall are tacked down making back extension limited

coaching and training in the new CFA facility in Asheville is awesome!

2 TnG PCs

Squat Snatch, 20 Squat Cleans for time + WBs and CTBS

OPT Being March 18

A. Squat snatch 2, 2, 1, 1; rest 2 min

B. 20 squat clean for time 185/105#

+

5 min amrap:

15 wall balls

15 CTB chin ups

Results:
A. Squat snatches felt off today - 75x2, 80x2, 85x1, 90x1f
moved on
B. 20 Squat cleans for time - 2:53 - sets were 5, 3,2,2,2,2,4 - these felt good
+
3 rounds + 7 WBs - low back is tight and I couldn't get a full extension on kip swing on the CTBs, normally I train to the 10ft target, but used the 9ft today

Open 13.2

Completed the Open 13.2 on Friday March 15


WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box


Every rep must begin with both feet on the floor. The rep finishing with the hips and knees while fully open while in control on top of the box.

Results:

291

I did not ever really stop moving but I missed 1 box jump big time around halfway and had to catch myself from falling on my face, then missed number 10 of a deadlift and was racing to box when my judge called my back to bar, opps, so I lost a little bit of time.

PreGame

Competitors Wod March 13

MASTERS & REGIONAL ATHLETES

"PreGame"

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM

2 OHS, 60% of 1RM snatch

3  C2B

4 Wall Balls  

5 BJ, 24/20

6 KBS, 70/53

10 GHD Sit ups

15 Hip Ext

30 Double Unders

Rest as desired between rounds.

 

I completed 3 rounds. Right shoulder internal rotations and flexion has been limited since mondays workout with the HSPUs. It felt good to move it. This evening I did some ball work and as much ART I could on myself and it got even better ROM.

BS & 50 DU/Row 500m/50 DU

Through the rest of the OPEN I am going to be doing some of my own strength programming and touching in on conditioning pieces either from OPT or Competitors Wod.

I still feel 'off' from yesterday evening training - discovered that I am very dehydrated in general. So a major goal for today was just to move and rehydrate.

A. Backsquat 5,3,5,3,5,3

main goal for today's backsquat was depth and no r knee clicks

135x5
145x3
155x5
165x3
170x5
175x3

+
I wanted to do some conditioning that was around 3-5 min time domain that had DUs (since I missed WBs and DUs yesterday on Being and did something longer). So, OPT Function -

For time:
50 DU
Row 500m
50 DU

4:00
first set of 50 DU was UB, row was 1:58 pace, last set of 50 DU broken in about 5 sets?

Amrap Squat Snatch + Amrap Musle Ups

OPT Being March 11

A. Squat clean 3, 2, 1; rest 2 min

B1. Amrap squat snatch in 1 min @135/85 x3; rest 90 sec

B2. Amrap muscle ups in 1 min x3; rest 90 seconds

+

For time:

30-20-10

Wall ball

double under

rest 10 min

For time:

15-12-9

thrusters 95/65

CTB chin ups

  

Results:

A. Squat cleans - 125x3, 130x2, 135x1
B1. squat snatches felt amazingly good today (95# is my 1rm) - got 4 reps each round
B2. MU's - 4/7/6
This was the first glimpse I had into realizing that I may just one day be able to do Amanda RX, which is a big time goal for me.

Then Amber B and I decided to stray from the programming and she made up this little number:

5 rnds:
AD 10 cals
10 HSPUs
5 CTBs
5 atlas stone cleans (80#)

Could not recover my breathing from the AD to HSPUs, yikes, found a major weakness - very difficult for me to breath up side down after coming off the AD. This took me about 18mins I think. Room for improvement.

Very tired sunday after doing the open 13.1 on sat. Trained at 4pm today and had been awake since 4am, which felt like 3am due to time change, as a result strength pieces felt good today, conditioning felt horrible as I mentioned the AD to HSPUs breathing trouble. Also some mental stress creeping in the past 2 weeks that is lingering. Move past it and onward.

After the Open I am going to do some individual programming for myself to address weaknesses in strength and structural balance, then go into an Olift cycle. It has been an amazing year of trying to keep up with the Big Dawgs, as an athlete I have grown because of it. Thank you to everyone, James and Max for the programming, support and motivation!

Good Luck in the Open!

So after several boring weeks of no videos, I went video crazy today. I realize I might perform better sometimes for the camera, dare I say!

2nd set of Amrap 1 min Squat Snatch

3rd set of Amrap 1 min Squat Snatch

 MUs 3rd set, really worked to exaggerate the opening position of rings and shoulders at bottom.

 Squat Clean 135#x1

Squat Clean 130#x2

Squat Clean 125#x3

Open workout 13.1

Open 13.1

17 minute AMRAP of:

40 Burpees 

30 Snatch, 75 / 45 lbs 

30 Burpees

30 Snatch, 135 / 75 lbs 

20 Burpees

30 Snatch, 165 / 100 lbs 

10 burpees

Max rep Snatch, 210 / 120 lbs 

 

Results:

151 reps - tiebreaker time is 13:05 I think, I will double check before submitting

Met my goal of getting 1 rep at 100#, which is my current PR, I got 100 off the bat and had time for a few more attempts but missed them.
If I re-did this I would push a lot harder on the round of 30 at 75# snatches. I did all singles, except 2 sets of 2 tng - this cost me a lot. High rep snatching needs improving.
I controlled breathing well and that never felt taxed. Burpees were steady and felt pretty easy for me. Also I should have split snatched the last few 100# attempts but forgot.


Right shoulder was bothering me a bit when I woke up today - dull aching pain through pec into anterior shoulder and down the bicep.

March 4 & 5

OPT Being March 4 + 5

March 4

A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)

B. Bench press; build to a 3rm in 3 attempts

+

90 seconds max reps power clean and jerk 135/95#

rest 30 seconds

90 seconds max reps hand release burpees

rest 30 seconds

30 seconds max calories airdyne

 

Results:
A. PS EMOM - used 55# for 4 mins, 60 for 3 mins, 65 for 3 mins - felt good and fast
B. got to 110#x3 and ran out of time, did not feel like a max
+
15 PC& Jerks (did tng for 5, then 3, then 2, then singles- feeling a lot stronger with this weight to tng)
35 HR burpees
9 cals on AD - *I thought it was 90 secs when Shanna called time at 30secs, opps, so I think I could have dug deeper mentally going for 30 secs instead of 90secs


March 5
Yesterday Being

A. Front squat; build to a tough single fast

B1. Thrusters amrap in 30 seconds 95/65 x4; rest 1 min

B2. COVP chin ups; amrap in 30 seconds x4; rest 1 min

+

For time:

30 wall balls

20 toes to bar

10 hand release burpees

Results:
A. Instead of building to a tough single FS, I subbed Backsquat. I have been having some swelling around right knee and irritation that comes on when I FS and clean too much without also hitting Backsquats regularly. I wanted to balance out my knee joint a bit by backsquatting today. So I built to a heavy single slowly (went by feel of r knee so as not to over-irritate) and got to 190# for a single. Felt good.
Reps for B are from memory so may be off:
B1. Thrusters amrap x 4 in 30 secs - 13, 12, 14,14? (intentionally went a big slow to protect r knee)
B2, COVP chin ups amrap in 30 secs x 4 - Only did 2 sets since vertically pulling is a major strength for me relative to vertical push. Decided for some reason to do strict throat to bar - got 14, then 12 (these were UB in the 30 secs).
+
for time:
30 WBs
20 T2B
10 HR burpees
2:00 all UB movements, only stopped to chalk for T2B.

Snatch, Hang Squat Clean PR + 3/6 min amraps

OPT Being March 2

A. Squat snatch; build to a tough single in 4 attempts 
B. Hang squat clean; build to a max

+
3 min amrap:
3 thrusters 165/95
3 Muscle ups
rest 3 min
6 min amrap:
14 unbroken wall balls
7 unbroken chin ups

 Results:
A. 85# - 90 was a Power snatch so I stopped there
B. 140#, PR for hang position - 2 attempts at 145
+
2 rounds + 3 thrusters (first set of 3 MUs UB, second was singles - shoulders felt very tight on MUs today - should have done more mobility and warm up)
+
4 rounds + 16 reps (we mistakenly did CTBs, I also did 7 chin ups in first round plus 7 CTBs)
new wall ball technique worked well
 
 

AD sprints + 10 min Amrap 85%

OPT Being Mar 1

Airdyne sprint 15 seconds @100%

rest 2:15

x3

+

10 min amrap @85%

Row 200m

10 power snatch 75/45

5 burpees

 

 

Results:

 

AD sprints - 10/9/8

 

I don't think I can tap into this energy system very well as it was hard but not horrible. 

 

10 min amrap 

 

5 rounds + 50 m

 

 

Modified Strength day

OPT Being Feb 27

I modified Being today due to my right knee being irritated since sunday.

A1. KB Snatch 4-6 x 3; rest 90s
A2. Bench Press 4-6 x3; rest 90s
C. Goblet Squats 10 x 3; rest 1 min
D. Wtd hip extensions 2022, 8-10 x 3; rest 90s

Results:

A1. 35#, 39, 44 all x 6 (felt easier since I have been adding in high pulls)
A2. 95, 100, 105 all x 6
C. 39#, 44, 53 all x 10 - no clicks in right knee
D. 20, 25, 30 all x 10