February 11th and 12th, 2013

12th

3 sets @ high effort:

5 Ring Muscle-ups

25 Wall Balls - 20#

1 min rest

67s,66,67

+

5 min rest

+

3 sets @ high effort:

15 C2B Chin-ups

15 OHS @ 95lbs

1 min rest

50s, 58, 83 - dumped rep 14 forward otherwise would've been ~65s.

+

5 min rest

+

3 sets @ high effort:

10 Hand Release Burpees

20 KBS - 32kg

10 Hand Release Burpees

1:30 min rest

1:52, 1:48, 1:59

11th

A. Squat Snatch, build to a moderately tough touch n go 3RM

B. Power Clean and Split Jerk Cluster, 1.1.1 x 3 sets, 3 min - all sets @ 80% RM

C. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 2 min

D. Double Unders, AMRAP in 30 sec x 10 sets, 30 sec rest

A. 155.  hit 165 for 2 and just missed 3rd rep when I let it drift a bit forward.  Would've tried and hit 165 with more time but had to move on. 

B. complete at 205.  Still feel like a deer on ice with the jerk, but no shoulder pain when jerking so that is really nice. 

C. complete at 245. High bar, no belt. felt good. certainly could handle more for 5x5. 

D. 55,55,52,56,55,55,56,54,42,55.      3 total misses.  one in the set of 52, 2 in the set of 42. felt good. 

TnG snatch x 2 at 165. Any feedback on the lifts is appreciated!

Tng Snatch x 2 @165 2:13 from pat skinner on Vimeo.



CJ 1.1.1 @ 80% 1RM. Any feedback, especially on jerk is appreciated. 

cj cluster 205 2:13 from pat skinner on Vimeo.

CrossFit Dewitt competition.

CrossFit Dewitt Competition

WOD 1
10 minute AMRAP
7 hang snatches 135#
25m plate push  -  45# iron plate across turf surface
25m "Joe's Drag"      it was this:  http://www.youtube.com/watch?v=WpOYPci6m1E     with 45# plate
50m run

I got through 3 rounds, 7 snatches and the plate push.  Hardest thing was easily the "Joe's Drag".
17th place. Felt like this was well paced for me. Snatches went unbroken in round 1, then 4/3 after that.  Drag was killer on midline, and some different standards as far as knee tucks were allowed.


WOD 2
7 min amrap
500m row
then
21-15-9
deficit deadlift 245#
push-ups off of 45# plate with chest to deck
GHD sit-ups

I completed 7 push-ups into the round of 9.  Results aren't up yet but I think that I got between 6th and 8th on this workout. 1:40 row.  15/6 with a breath break on DL.  10/5 with a breath on second set of DL.  9/6 on push-ups with a couple breaths rest.  All GHD and final DL and push-ups unbroken. Generally ok with this workout as well. Probably could have done DL unbroken but I think that would've not allowed for fast movement elsewhere. This was kind of a wheelhouse workout for me as I generally handle any workout with deadlifts well. The deficit was tougher than expected.

February 7th, 2013

7th

3 unbroken Bar Muscle-ups per min for 5 minutes

+

5 min rest

+

3 unbroken Ring Muscle-ups per min for 5 minutes

+

5 min rest

+

10 min @ 90%:

10 OHS @ 95lbs

10 Toes to Bar

10 Box Jump Overs - 24"

--5 min rest

10 min @ 75%:

20 Walking Lunges

20 KBS - 20kg

20 Anchored Sit-ups

muscle-ups complete. 

first 10 min AMRAP - 6 rounds plus 15 reps. Unbroken on OHS. first few rounds of T2B unbroken then a quick break at 7 on last 3 rounds. Tried to do reps a few seconds before I wanted to on each movement to keep it going. 

second AMRAP @ 75%.   5 rounds plus 10 reps. steady pace unbroken. 

February 6th, 2013

6th

Quickly build to 80% RM for a Power Clean single

+

15,12,9 for time:

Power Clean @ 115lbs

Burpees

+

Rest 10 min

+

15,12,9 for time:

Power Clean @ 115lb

Burpees

(2:41 and 5:39 last time)

+

10 min EZ Ride on Airdyne when you come around

built to 230 quick.

2:36 ---maybe could shave 5 seconds with faster burpees. 

4:12

not sure what to make of this as extra rest helped tremendously. frustrating watching video where I stop, but I am what I am as athlete.

Tuesday February 5th, 2013

5th

Front Squat, build to 90% RM for a single

+

Thruster, build to 90% RM for a single

+

5 Thrusters per min for 7 minutes @ 155lbs - bar taken from floor for 1st rep

+

500 DU's for time

FS- 285- felt good

Thruster - 215 - felt like shit. coming onto toes which is killing drive out of bottom

complete.  missed 5th thruster on 6th set. 

7:38. started with 81, then sets of 40-50.  then some sets of 20-30 towards the end. couple accidental misses at 10 or so. 600 Rhiannon was probably doable. 

February 3rd, 2013

5 sets @ 90%:

25 Box Jump Overs - 24" - land on top every rep, no rebounding

500m Row

100 Double Unders

4 min b/t sets

4:15   1:35.6 row.   double unders 55,84, 100

4:05   1:44.9 row    double unders unbroken

4:28   1:46.7 row     double unders 65,80, 100

4:21   1:44.9 row    double unders   10,70,100

4:21    1:47.0 row    double unders 80,100

usually feel ok on these aerobic sets. make it two rounds or 3 rounds for time and I would suffer.  Four minutes worth though and I can hang on ok.    

February 1st and 2nd, 2013

2nd

AMRAP in 20 minutes:

20 Thrusters @ 135lb

20 C2B Chin-ups (check to see if this is correct)   20 chin -ups

20 Burpees

3 rounds plus 8 thrusters.     4 less reps than Jan 7th, 2012.  Really thought I would improve on this, but it was same old story of heavy breathing and inability to keep moving. Kinda feels like confirmation that I'm just not wired well for this sport. Have been consistent in training but just can't make progress with regards to "crossfit workouts."  I think I need more opportunities to test and really find out what is there and what I can do in the 7th, 8th, 9th minute of a workout. Right now my default on the testers is to back off so I can breath and then continue when "comfortable"  I need to train in that mental state of THIS IS A COMPETITION WORKOUT and every rep counts and being comfortable is not going to maximize results.  

1st round was in about 4:10

2nd round complete with about 9:50 left. 

3rd round complete with about 90s left. 

My training partner made the observation that I was WAY too slow on the burpees. I was stopping repeatedly on burpees to try and breath.  His thought was that I might as well move slow and steady through the burpees because it wasn't like I was going to get breath back anyways.  Then get a bit of breath back before and during the thrusters since they would be broken. I tend to agree as regardless of the other movements went in the workouts I should have moved through the burpees in 90s or less, which probably wasn't the case. 

I'm hungry for another test of any kind as I really want to see improvement somewhere. I think I honestly might need more "testing" style workouts even if that means less frequent training or more recovery styled workouts in between. I manage training sessions well but don't typically have the resolve to dig in and go on round 3 or 6 minutes into a testing workout. Training has not developed that mindset for me because I always know the set is over in 2,3,4 minutes. I think I need to be in the spot of breathing super heavy with much of the workout still in front of me. 

I think I've built the training base and need more chances to apply it in a 3,2,1 go scenario where 5 minutes in I'm grabbing my shorts and breathing heavy but still have much of the workout to go. 

Feb 1st

Power Snatch Cluster, 1.1.1 x 4 sets, 4-5 min

+

Power Clean Cluster, 1.1.1 x 4 sets, 4-5 min

+

Back Squat with Chains @ 20X1, 3-2-1-1-1, 3 min - increase per set, nothing max

+

KBS - 40kg, 15 reps x 3 sets, 1 min

PS - 155,165,172 (F rep 2), 175 (F rep 2).  misses felt technique based.  Very comfortable with 175 PS now which is improvement. 

PC - 225, 240, 247, 252 (F Rep1 and hit rep 2 and 3. WTF?)  missed first rep at 252 as I caught it low and was not ready at all to stand it up from ~quarter squat. Actually stumbled back which has never happened before. 

with 38# chains to each set.  245, 265, 275, 285 , 285

KBS unbroken problem.