A. TnG PC; 3 reps on the min for 10 min - 185#
B. 25 pHSPU for time - 10" deficit
+
3 rounds for time:
25 deadlift 185#
25 push press 135#
50 double unders
A. completed, felt really solid, no problems with grip, hook grip in sometimes
B. 3:32....knocked out 10, then 5, then hit a wall and did singles. Still, these are a lot better. Need to practice kip more.
Tester.....9:30.....Did not pace, just attacked. 1st round unbroken at 2:10. 2nd round did 15/10 for DL and PP, DUs unbroken. Last round 15/10 on DL, 10/5/5/3/2, DUs unbroken.
2/26/13
02/19/2013 - OHS, Snatch, Tester
A. OHS 2, 2, 2; rest 2 min
B. Hang squat snatch 1, 1, 1; rest 2 min
+
For time:
75 power snatch 75#
50 burpees
25 muscle ups
A. 255,275,285...Thats a PR for 2. Really focused on depth.
B. 185,195,205....20# PR
Tester.....13:32....finished snatches @ 5:00, finished burpees @ 8:00, MUs took me WAY too long. Havent done them much at all. Maybe just a little volume work, strict as well.
B. Hang squat snatch 1, 1, 1; rest 2 min
+
For time:
75 power snatch 75#
50 burpees
25 muscle ups
A. 255,275,285...Thats a PR for 2. Really focused on depth.
B. 185,195,205....20# PR
Tester.....13:32....finished snatches @ 5:00, finished burpees @ 8:00, MUs took me WAY too long. Havent done them much at all. Maybe just a little volume work, strict as well.
2/18/13
02/16/2013 - Garage Games One
This is the 4th year in a row of doing the original Garage Games event. It was the 1st crossfit competition I ever did. Every year it has always been the coldest weekend of the year(25-30 degrees), and it has always been OUTSIDE.
This year, it was cold again (28), but inside for the 1st time. Here is how the day went.
Event 1
10min AMRAP:
1350# snatch, build your own bar
10 pistols
50 DUs
4rds + snatches + 6 pistols. 3rd place. So you could use whatever weight you wanted. Just had to move that much weight by snatching it. Watched Brandon Phillips in the heat before me use 105#. So thats what I used. Surprise before the WOD was that you could not use your rope. Had to use a weighted rope, one of those old plastic beaded ropes. SMOKED the shoulders. Didn't pace, came out hot and did 2 rds in about 3:30. Then started to catch up to me. Snatches were not smooth in last 2 rounds. Would like to have completed 5 full rounds.
The bad thing about the WOD and all WODs for the weekend was 2 things. First, we were late all day. My heat was suppose to go at 10:30, didn't go until 11:15. Second, there was no place, or anything to warm up with, NOTHING. I mean I brought some bands, roller and lacrosse balls. But no one touched a weight until they were on the floor. That made it tough for me on all the barbell movements. I am not at 100% if I can't warm up.
Event 2
for time:
1350# bear complex, build your bar
then 2.3 mile run
19:48. 22nd place. Not happy. Again, zero warm up. Was suppose to go at 12:00, went at 1:15. Because timeline was unknown had to wait outside for start for 30 minutes. 35 degrees, and windy. Used 95# and had to do 15 complexes. I wanted to use 135 which I could go through in 10 reps, but couldn't do it with no warm up. Legs were tight coming of bear complex, but then got going. chased a guy down, he was about 150m in front, then we used each other to push and get another guy. Then we sprinted off to the finish. That was fun. Also, there was some discrepancy in the scoring. Some questionable times being put up, it was kind of a cluster #$%^. Some very good runners, I mean guys that NEVER place bad in running events getting bad times. Whatever, I was in 9th after 1st and 2nd WOD.
Event 3
10min AMRAP:
5 MUs
burpee pick up 80# sandbag, step on and over 24in box X 15 reps
then lunge 25ft down with 80# bag, then lunge back
2rds+15 burpee sandbag over box + 25ft lunge. 3rd place. Not a high skill WOD. Just work. Wanted to win this one, they were giving $500 cash and $250 in supplements to the winner of the WOD. Just missed it. Again, hardly no warm up. Suppose to go at 2:45 went at 4:15. Tried not to pace. Went out fast and tried to hang on. MOved up to 7th going into final event.
Final Event Gauntlet
They erased the standings, last man standing wins. Bottom to finishers eliminated after each part.
Part 1:
40 OHS 135#
40 Pull Ups
Sprint to finish
Part 2:
40 sandbag cleans 80#
150m run to finish
Part 3:
30 Wallballs
30m burpee broad jump
sprint to finish
Part 4:
30 T2B
50m Bear crawl
sprint to finish
Part 5:
185 Shoulder to overhead
100 DUs, weighted rope
150m sprint to finish
Suppose to go at 5:30. Start at 7:15. At this point I am pissed off and tired. Part of me just wanted to go home, I was so made with set up. Part 1, first barbell I touched was when then let use do a couple OHS before we started. Did 20,8,7,5 on OHS. Had 3 or 4 guys behind me, so didnt bother doing the pull ups fast. Moved on. Part 2, did 20,10,10 on cleans rest was maybe 3 seconds. I was behind, almost ran down the guy on the sprint just missed by 5-10m. He was probably ahead 50m. I was out.
Finished 7th overall. Not pleased. I knew that 2nd part in the final was the choke point for me. If I get through that, the next 2 parts fit me perfect. Gotta be mentally tougher. I need to get quite "pacing" things. In those "for time" situations, especially when shorter, gotta go to that redline and try and hang on. At that level, any delay and you are out. Good lesson learned. I guess with that timing of the events and lack of warm up all day I should be ok with it but I'm not. Ready to train for Regionals, I am ready to for the Open.
Onward!
This year, it was cold again (28), but inside for the 1st time. Here is how the day went.
Event 1
10min AMRAP:
1350# snatch, build your own bar
10 pistols
50 DUs
4rds + snatches + 6 pistols. 3rd place. So you could use whatever weight you wanted. Just had to move that much weight by snatching it. Watched Brandon Phillips in the heat before me use 105#. So thats what I used. Surprise before the WOD was that you could not use your rope. Had to use a weighted rope, one of those old plastic beaded ropes. SMOKED the shoulders. Didn't pace, came out hot and did 2 rds in about 3:30. Then started to catch up to me. Snatches were not smooth in last 2 rounds. Would like to have completed 5 full rounds.
The bad thing about the WOD and all WODs for the weekend was 2 things. First, we were late all day. My heat was suppose to go at 10:30, didn't go until 11:15. Second, there was no place, or anything to warm up with, NOTHING. I mean I brought some bands, roller and lacrosse balls. But no one touched a weight until they were on the floor. That made it tough for me on all the barbell movements. I am not at 100% if I can't warm up.
Event 2
for time:
1350# bear complex, build your bar
then 2.3 mile run
19:48. 22nd place. Not happy. Again, zero warm up. Was suppose to go at 12:00, went at 1:15. Because timeline was unknown had to wait outside for start for 30 minutes. 35 degrees, and windy. Used 95# and had to do 15 complexes. I wanted to use 135 which I could go through in 10 reps, but couldn't do it with no warm up. Legs were tight coming of bear complex, but then got going. chased a guy down, he was about 150m in front, then we used each other to push and get another guy. Then we sprinted off to the finish. That was fun. Also, there was some discrepancy in the scoring. Some questionable times being put up, it was kind of a cluster #$%^. Some very good runners, I mean guys that NEVER place bad in running events getting bad times. Whatever, I was in 9th after 1st and 2nd WOD.
Event 3
10min AMRAP:
5 MUs
burpee pick up 80# sandbag, step on and over 24in box X 15 reps
then lunge 25ft down with 80# bag, then lunge back
2rds+15 burpee sandbag over box + 25ft lunge. 3rd place. Not a high skill WOD. Just work. Wanted to win this one, they were giving $500 cash and $250 in supplements to the winner of the WOD. Just missed it. Again, hardly no warm up. Suppose to go at 2:45 went at 4:15. Tried not to pace. Went out fast and tried to hang on. MOved up to 7th going into final event.
Final Event Gauntlet
They erased the standings, last man standing wins. Bottom to finishers eliminated after each part.
Part 1:
40 OHS 135#
40 Pull Ups
Sprint to finish
Part 2:
40 sandbag cleans 80#
150m run to finish
Part 3:
30 Wallballs
30m burpee broad jump
sprint to finish
Part 4:
30 T2B
50m Bear crawl
sprint to finish
Part 5:
185 Shoulder to overhead
100 DUs, weighted rope
150m sprint to finish
Suppose to go at 5:30. Start at 7:15. At this point I am pissed off and tired. Part of me just wanted to go home, I was so made with set up. Part 1, first barbell I touched was when then let use do a couple OHS before we started. Did 20,8,7,5 on OHS. Had 3 or 4 guys behind me, so didnt bother doing the pull ups fast. Moved on. Part 2, did 20,10,10 on cleans rest was maybe 3 seconds. I was behind, almost ran down the guy on the sprint just missed by 5-10m. He was probably ahead 50m. I was out.
Finished 7th overall. Not pleased. I knew that 2nd part in the final was the choke point for me. If I get through that, the next 2 parts fit me perfect. Gotta be mentally tougher. I need to get quite "pacing" things. In those "for time" situations, especially when shorter, gotta go to that redline and try and hang on. At that level, any delay and you are out. Good lesson learned. I guess with that timing of the events and lack of warm up all day I should be ok with it but I'm not. Ready to train for Regionals, I am ready to for the Open.
Onward!
02/14/2013 - AD Lunge AD
1.
max cals in 5 min AD
rest 5 min
2.
as many rounds in 5 min:
10 sit ups
10 lunges
rest 5 min
3.
max cals in 5 min AD
1.)115
2.)7rds + 10 lunges....started with lunges, not sit ups.
3.)108
I really wanted more on the AD. Tried to go all out, no pace. Breathing was good, but my legs just wouldn't push anymore. Would love to get on this thing more in the coming months leading up to Regionals. Also, sit ups are stupid, I always get a mat burn on my butt. About 50 degrees in the gym, I have a fantastic cough now. Good day though, almost like recovery day leading up to comp on Saturday.
max cals in 5 min AD
rest 5 min
2.
as many rounds in 5 min:
10 sit ups
10 lunges
rest 5 min
3.
max cals in 5 min AD
1.)115
2.)7rds + 10 lunges....started with lunges, not sit ups.
3.)108
I really wanted more on the AD. Tried to go all out, no pace. Breathing was good, but my legs just wouldn't push anymore. Would love to get on this thing more in the coming months leading up to Regionals. Also, sit ups are stupid, I always get a mat burn on my butt. About 50 degrees in the gym, I have a fantastic cough now. Good day though, almost like recovery day leading up to comp on Saturday.
02/13/2013 - Behing Neck Jerk & DL/PushUp/DU
A. Behind the neck jerk 3, 2, 1, 3, 2, 1; rest 2 min
+
50-35-20 rep rds for time:
deadlift 155#
hand release push ups
unbroken double unders
Havent done behind the neck in FOREVER, it was fun.
A.) 225,275,305,275,310,325...did 1 extra and hit 345. That was cool. I think I got 10-15 more in me.
Tester...I knew I could smoke through this and make it hurt. Lats were still a little tender from last week. Wanted to work fast, but not redline, so made it a partner WOD. Each person completed the WOD, but only one person worked at a time. Completed, not timed.
+
50-35-20 rep rds for time:
deadlift 155#
hand release push ups
unbroken double unders
Havent done behind the neck in FOREVER, it was fun.
A.) 225,275,305,275,310,325...did 1 extra and hit 345. That was cool. I think I got 10-15 more in me.
Tester...I knew I could smoke through this and make it hurt. Lats were still a little tender from last week. Wanted to work fast, but not redline, so made it a partner WOD. Each person completed the WOD, but only one person worked at a time. Completed, not timed.
02/12/2013 - Clean and Tester
A. Hang squat clean 2, 2, 2; rest 2 min
amrap MU in 90 sec
rest 1 min
for time:
20 squat clean - 155#
20 squat clean - 135#
20 squat clean - 115#
rest 1 min
amrap MU in 90 sec
Lats are still pretty sore from Thursday's tester with CTB and bar MUs. Part A.) making up from last week.
A. 235,245,260 - PR, for even a hang single. It was NOT TnG.
Tester....did a set of 10, then 3 MUs. My lats were really being pulled so stopped with about :35 left and didnt do the 2nd AMRAP because of that. Tester portion was 9:30....gotta be faster. 155 was singles. 135 was 3s, 115 was 5s and 4s. Not happy with that.
amrap MU in 90 sec
rest 1 min
for time:
20 squat clean - 155#
20 squat clean - 135#
20 squat clean - 115#
rest 1 min
amrap MU in 90 sec
Lats are still pretty sore from Thursday's tester with CTB and bar MUs. Part A.) making up from last week.
A. 235,245,260 - PR, for even a hang single. It was NOT TnG.
Tester....did a set of 10, then 3 MUs. My lats were really being pulled so stopped with about :35 left and didnt do the 2nd AMRAP because of that. Tester portion was 9:30....gotta be faster. 155 was singles. 135 was 3s, 115 was 5s and 4s. Not happy with that.
02/11/2013 - 1K Row repeats
Making this up from yesterday....
Row 1K, rest 3 min x 4
(1 sec faster per K)
3:29
3:38
3:36
3:35
Came out of the gate too fast. Probably should have gone 3:35 on 1st. Just wanted to see what I could do.
Row 1K, rest 3 min x 4
(1 sec faster per K)
3:29
3:38
3:36
3:35
Came out of the gate too fast. Probably should have gone 3:35 on 1st. Just wanted to see what I could do.
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