Comp Wod + week 1 of squat cycle

Monday Sept 30

2014 OPEN ATHLETES

1.    Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.

2. Clean and Jerk

3 sets of: Squat Clean + Pause Squat (hold the bottom position for 3 full seconds) + Jerk

Results:
1. 9:45 - was worried about the double unders, they went better than expected - first 2 rnds DUs UB 
2. 95, 115, 125 - choose 60%, 70%, 80% of max C&J to determine weights
+ 

BS - 65%x6x4 - completed with 140#, with a 33# bar

Tuesday Oct 1

2014 OPEN ATHLETES

1.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20 - games standards.

2.  Skills
OTM x 8:  10 TTB + 20 DU

+
BS - 60%x2x3

Results:
1. 12:22 - went out way too fast on row #1, burpees UB, did Box jump/step downs UB
2. read this wrong and instead did 10 TTB on odd and 20 DUs on even - so only 4 rounds of each movement - I keep thinking this seems too easy and that's why. 
Did not have time for the BS today - busy but good day. Taught O lift Clinic from 5:30-7pm.

Wed Oct 2
Comp wod is resting today and since I may be out of town this weekend and felt good I wanted to do something. Did part of the OPT She workout today:

10 min @ 80% constant movement:

free HS hold 5 sec

FW - 65#/h - 25

3 strict chin up

20 sec FLR on rings

rest walk 3 min

10 min @ 90% constant movement:

3 wall walks

10 kbs russian heavy

25 DU's

 Didn't track rounds, felt good

+ 

FS - 65%x5x4 - complete with 120#

Thurs Oct 3
Did a mix of comp wod open group and regional group in this order

1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

2. Clean and Jerk Skills
5 x Low Hang Squat Clean + 1 1/2 Front Squat and Jerk
Low hang is below the knees but off the ground.  
Sequence:  Squat clean from low hang- stand up half way - squat - stand - jerk.
+
BS - 60%x2x3
+
"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up
Push up
Sit up
Squat
Score is total reps completed.  Also post a total score for each movement.

Results:
I just can't stay avay from olympic lifting - I really like it. The TnG olift work is an essential skill for me right now as I am trying to get better at crossfit. 
1. TnG squat snatches felt really good, no misses and felt efficient- used 70#
2. used 70, 95, 105, 115, 125 - cool complex
+
Backsquat cycle - used 130 on 33# bar
+ 
Tabata something else - total reps = 377
pullups - 78 (could have pushed more here)
push ups - did H/R - 70 - most challenging one for me today
situps -  87
squats - 142

Friday Oct 4 - Sunday Oct 6

We were out of town from Friday to Sunday with friends and went to their families lake house near Roan Mountain. Fun weekend of mountain biking, good food, playing on the lake with Cedar (who became quite the little swimmer), rowing in the wooden row boat.
Friday rode mountain bike for about 1.5 hours.
Sat rode about 1.5 hours.
Sun full rest day. 

Yummy homemade paleo granola