March 29,30,31 2013. 13.4

31st

30 minutes @ 75%:

Row 500m

15 Push-ups

20 Air Squats

25 Unanchored Sit-ups

8 rounds plus 30m rowed.  Every other round I ran 400m instead of row since it was nice outside. 

30th

13.4  - 93 reps.  Grip was limiter on 12 and 15 set of T2B. Breathing was high but if I could've held on to bar for longer sets of T2B might have approached 100 reps, as I got last 3 CJ in ~12s. If I was a borderline regional competitor this would be a definite workout to do twice. As is 1 and done is good. Definitely not looking forward to probability of thruster/CTB next week. 

29th

10 x 60 sec Row @ 75%/30 sec Row @ 50%

+

Clean and Jerk @ 135lb, 10 fast singles @ 135lb

+

10 x 60 sec Airdyne @ 75%/30 sec Airdyne @ 50%

complete

March 26th, and 27th, 2013

27th

A. Snatch Pull Cluster, 1.1.1 @ 205lbs x 5 sets, 2 min

B. Power Snatch Cluster, 1.1.1 @ 115lb x 5 sets, 1 min - focus on tech/positioning

C. Complete 1 round per min for 10 minutes:

6 KBS - 88lb

6 Burpees

D. Row 10 min @ 2:00/500m 

A. complete.  used straps for sets 3-5.

B. 115x3, 125x2.  115 felt on tech and positioning so bumped it to 125 for last 2 sets.  still good. 

C. complete   27s per. 

D. complete 

26th

5 sets:

AMRAP Kipping HSPU to 4" Depth

30 sec rest

15 Toes to Bar

30 sec rest

50 cals AD @ 90%

2 min b/t sets

5-7 HSPU per set.

unbroken T2B on all sets.

AD times:  1:50, 1:59, 1:59, 2:24, 2:10.   

March 24th, 2013

25th

A. Power Clean, build to a tough single

B. Power Clean, 3 touch n go per min @ 225lb for 7 minutes

C. Complete 1 round per minute for 10 minutes:

6 Thrusters @ 95lbs

6 C2B Chin-ups

D. Row 10 min @ 2:00/500m

A. 260.  missed 275 x 3.  Chalking this low weight up to 13.3 soreness in triceps/lats as I was super slow coming through at a weight that should be easy for me. 

B. got all the reps. None TnG though.  I can't do TnG with any decent weight. 3 fast singles but just can't regrip properly for TnG.  not a huge deal really. This felt like 245 today though. 

C. complete, felt good.   did 7 reps per minute for last 3 minutes, that made it much harder. 

D. complete easy.

Notes: overall lacked a bit of pop on A and B. I believe this is from upper body soreness, tightness from 13.3.  Legs are obviously sore from 13.3 but feel better after this session. Any of my oly lifts are greatly affected by volume upper body work. 

Saturday March 23,2013

13.3

258 reps.  +2 from last year.  WB done at 5:23.  Double unders done at 7:05. Muscle-ups went to shit and stayed there.  Thought I'd be able to get closer to 265 and first 7 minutes went to plan. Just couldn't' keep a good muscle up pace. Maybe too fast on WB?  I don't know that going slower would have done me much good as I wanted the time on the muscle-ups.  Breathing was pretty heavy on muscle-ups so maybe it would have helped to go slower. 

Thursday March 21, 2013

21st - Open 13.3 prep

For time:

75 Wall Balls - 20#

90 DU's

15 Ring Muscle-ups

+

10 min rest

+

15 x 40 sec Row @ 75%/20 sec Row @ 50%

13.3 last year I got 256. I started with 113 unbroken wall balls and was done with karen in 5:24. The double unders were awful last year and took ~ 3 minutes or so I think. This year I plan for ~100 to start then a 20-20-10 or something similar. Maybe if feeling really good, shoot for 120-30. For wall balls its almost easier for me to just keep going. Usually shoulder fatigue is why I stop. I've gotten better at fatigued DU's and muscle-ups so I'm looking for 265+ this year.  

6:36.
WB unbroken & felt good. One break on DU. Muscle ups in 3 & 2. Looking for 265+ on 13.3 on Saturday.  For Saturday I think I want to be at the rings around 7:00 to 7:30ish and then will basically do AMRAP (-1) on most sets to get hopefully get around 6-7 per minute. Breathing was good, muscle fatigue was limiter. 

5 mins rest- running short on time

3770m.  A few sets lost focus and let pace drift a bit. 

March 19 and 20, 2013

20th

A. Squat Snatch, build to a tough single

B. Squat Snatch Cluster, 1.1.1 x 3 sets, 4 min - all sets @ 80% highest from A

C. Front Squat, quickly build to a tough single

D. KBS - 88lb, 10 unbroken per min for 7 minutes

A. 185.  t-spine was tight and sore so not much pop today. 

B. used 155. 

C. 275  -   t-spine was tight and sore from HSPU's yesterdays. this felt much heavier than normal so stopped here. 

D. complete 

HSPU fatigue my back and everything in mid back area was tight and sore today. Sitting in a car all day at work doesn't help matters.  Going to attribute the lack of pop today to just not being limber through that region. Was tough to just stop at 275 after doing 300 so easily last week, but today was not the day to push it. Live to lift another day. City basketball championship game tonight. 

19th

8 rounds:

3 Ring Muscle-ups

25 cals AD @ 75%

+

5 min rest

+

5 rounds:

8-10 Strict HSPU

Row 750m @ 75%

12:25

17:35   hspu 10,10,8,8,8

Sunday March 17th, 2013

17th

3 unbroken Ring Muscle-ups per min for 15 minutes

+

5 min

+

3 sets:

20 Toes to bar

60 sec rest

20 Push-ups

60 sec rest

+

5 min

+

For time:

50 Wall Balls - 20#

1000m Row

50 Wall Balls - 20#

MU's complete, easy

T2B and Push-ups complete unbroken.

7:58.  first 50 WB unbroken.  last set 25,33,40,50.  Row about 3:53. Kind of a slog. Didn't really dig deep or have much urgency.  Mentally tough to go there after going there yesterday. 

Saturday March 16th, 2013

Open WOD 13.2
AMRAP in 10 minutes
5 PP  115#
10 DL 115#
15 box jumps 24"

319 reps. 

Used step-ups the whole time. Stayed moving the entire time. first 3 rounds in 2:27 or so.  All barbell was fast and unbroken. Started to tire on step-ups towards round 6-7. Would typically do 7-8 reps with right leg then 7-8 with left. Kept them from fatiguing too much.  Felt pretty good about this. Maybe 11 rounds with a bit more urgency on step-ups in late rounds. Felt recovered in 10 minutes. Wished this workout was a bit heavier as there isn't much way to separate yourself from anyone on this.  also being taller is a disadvantage based on distance the barbell must travel on each rep, for 15 reps every round. 

Friday March 15th, 2013

15th

A. Above Knee Hang Power Snatch. Snatch Balance, 1.1 x 4 sets, 3 min

B. Squat Clean, build to a challenging single

C. Front Squat @ 20X1, 1 rep @ 200lbs + Chains x 10 sets, 1 min

D. 13.2 - do 3 rounds as fast as possible

A. 155,165,175,182 (f SB).    Still not staying over bar long enough but getting better. This is a PR from the Hang and there is more in there. Still leaping forward and donkey kicking too much. 

Hang power snatch 182 Missed snatch balance from pat skinner on Vimeo.

B. 282 (PR). more in there for sure.   

Clean 282. from pat skinner on Vimeo.

C. complete.  easy.  Today was super explosive.  I felt great on all lifts. 

D. 2:29.   Felt great, like this pace was maintanble for a bit longer.  I'd rather go a bit too hard early on this one and sputter at the end than realize I've left too much in the tank.  Gonna go fast and refuse to break the PP, get my active recovery on the other movements.  I expect a big score on this. 

March 7th- March 12th

12th

5 rounds:

15 fast C2B Chin-ups

30 cals AD @ 75%

10:57.   broke last set of chins

+

5 min rest

+

5 rounds:

15 fast Ring Dips

30 cals Rowing @ 75%
11:36.  broke set 4 and 5 on dips. 

11th

Below Knee Hang Power Clean, quickly build to a moderate effort single

+

Power Clean, 1 rep every 20 sec for 10 minutes - use 80% RM

+

3 min ALL OUT:

5 Power Clean @ 115lb

10 Wall Balls - 20#

--3 min rest

3 min ALL OUT:

5 Power Clean @ 115lb

10 Wall Balls - 20#

HPC below knee.   235- felt good.  

PC first 6:40 with 230 last 3:20 with 235. 

4 rounds plus 11

4 rounds plus 5.

frequent transitions made this a bit awkward. 

10th

A. Front Squat @ 20X1, 1 rep x 6 sets, 2 min - start @ 80% RM, end around 95% RM

B. OHS @ 30X1, 1-2-3-4-5, 3 min - build until 1st set is near max

C. For time - complete in any order you like:

500 DU's

30 MU's

A. 250, 260,270,280,290, 300.   300 felt really good.  current PR is 315 @ bwt of 199.  I think 325 might be possible now @ bwt of 187. 

B. 200, 185, 175, 165.

C. 13:14.  Started with 9 MU's and 70 double unders. Chipped away after that. Got all MU's done with 250 DU's remaining, then got through those. Felt like this was decent time. 

8th 

Crossfit Open workout 13.1

155 reps.  

7th 

7th

A. Squat Clean, 1 rep x 10 sets, 2 min - start @ 205lbs, add 5lbs total per set

B. Front Squat @ 20X1, 2 reps @ 50% RM + Chains x 8 sets, 1 min

C. Ring Muscle-ups, 6 unbroken every 2 minutes x 5

D. 10 minute Row @ 75% - damper 3

very short on time this day so had to cut a lot. 

A. 205 up to 240 I believe then had to move on

B. 6 sets.

C. 1 set

D. stayed on feet and moving for 1 hour after but no row. 

March 4th and 5th, 2013

5th 

3 rounds for time:

25 KBS - 32kg

25 Burpees

6:48. 

 11s better than in Feb 2012. was hoping to be closer to 6:30 since the 6:59 effort was 13 months ago. Just couldn't keep it going for that pace.  First rd complete at ~2:00. 2nd rd complete at ~4:15. Grip started to go in 3rd rd and had to set kb down 2x at 12 and 20. Couple of quick pauses in final round of burpees.

4th

Power Clean and Split Jerk, build to a moderate effort single

235. felt good. felt like a bit more in there but left it. 

+

Power Snatch, build to a moderate effort single

175. felt great. pull felt really explosive. there was definitely more in here today. 

+

Every minute on the minute for 12 minutes

Even - 5 touch n go Squat Snatch @ 115lbs

Odd - 4-5 Bar Muscle-ups

4-5 reps per set x 5.  2 on last set.  misses felt more like rustiness rather than conditioning. 

B-MU's   5,5,4,0, 4,5.  

+

5 C2B Chin-ups every 30 sec for 5 minutes

complete

24th- 3rd- on vacation on a cruise ship. nothing to exciting in terms of training.