1/31/14

Snowed in yesterday (probably not really but I'm a big baby when it comes to driving in snow and ice)

Did yesterday's and today's all in one!
A. 50 back squats for time at 75% (150#)
B. as many unbroken muscle ups as possible, rest 1 min, x4
C. 3 rounds for time:
     25 KB swings (53#)
     25 burpees
D. 30 second 85% AD, 30 second 50%, x30

A. 6:37. did sets of 8's, 7's, and 6's.  so heavy!
B. 1, 3, 2, 1... reallly trying to focus on the no feet above the rings thing though which makes them even harder. Drew was watching and said my feet were not going above the rings so that's good news!  Bad news is, I was not getting very many in a row.  I attempted the 2nd one on both of the sets that I only got 1 on, and just couldn't quite make it up there
C. 10:49
D. completed

1/28/14

Row 200m
10 no push up burpee box jump
15 power snatch 55#
10 no push up burpee box jump
Row 200m

Rest 12 min
x3

4:13; 4:13; 4:12

I did all the snatches UB for all 3 rounds so I should've been able to go faster.  The row felt fine also.  I was moving way too slow on those burpee box jumps!  Just didn't seem to have anything left to move any faster.  Also thought it was interesting that my times were pretty much the exact same all 3 rounds.  Ha at least I was consistent I guess!

1/27/14

A. back leg elevated split squat max per leg
B. heavy single bench press
C. heavy single weighted pull up
D. amrap unbroken strict pull ups
E. amrap 6 min sets of 5 UB c2b pull ups
F. max cal air dyne

A. 40# DB's each leg.. killer!!!  Glad Drew went before me because I was tempted to stop a lot lighter than this ha
B. 145# - hit my previous PR
C. 44# - allllmost had 49#, chin just barely didn't make it over the bar.  next time!
D. 13 - most I've ever done UB
E. 13 sets of 5 - all butterfly c2b.  Struggled with them for sure, if it were a normal workout I would've switched to kipping at the end but I though this one was a good opportunity to practice!
F. 42 cal.  My legs weren't having it today ha I think they're still a little torn up from Saturday

1/25/14

A. 3 rds in 4 minutes:

12 thrusters

12 burpees

did not make it past the 4 minutes, only got through 60 reps.  Not a good start, I think I should've done a little better than that

B. max hang squat clean

165#

I started way too light and went up in weight too slow, so I ran out of time to keep trying.  Surprisingly, 165# felt really good and not real heavy

C. 1800 m row with shuttle run - I got 7 laps for the shuttle run after the row

I think my 500m time was 1:55

D. that awful, awful final workout ha something like 33 minutes and something... Awful!

everything felt decent except those dang double unders and toes to bar.  I got stuck on both of those for a long time 

1/23/14

1 RM power snatch
13.1

135# power snatch
15# PR on power snatch, 5# PR on snatch in general, so close to standing up with 145#
165-166 reps on 13.1, I was sure I had 166 but Matt only counted 165 so who knows ha either way, several more reps than last time I did that one!  Feeling really strong this week! Maybe it's a result of all the fast food I ate last weekend in Atlanta...ha

1/21/14

Row 5000m for time

crossfit open 13.3

22:22

244 reps - 2 more muscle ups than last time

2 brutal days - much needed rest day tomorrow!

1/20/14

A. build to a max squat clean
B. build to a max front squat
C. build to a max strict press
D. open workout 13.2

A. 167.2# PR! almost had 170 but couldn't stand up
B. 185# PR!
C. 85#..... pitiful ha 10# under my previous PR
D. 9 rounds + 17 reps (287 reps total)
during last year's open, I only got 8 rounds + 13 reps (253 reps) so a big improvement!