Open WOD 15.1

2/27/15

Warm-Up
500m Row
Mobility

Workup to 90% 1RM C&J
1 @125/145/155/160#
Felt good and pretty easy considering 160# is only 5# off my PR so I figured I could start at 145# instead and hit 145/155/165 and maybe even attempt 170#.

15.1
9 min AMRAP
15 T2B
10 DL @75#
5 Snatches @75#

Stuck to my plan and did all T2B in sets of 5 easily.  This was the best I've felt on T2B since the Misfit Camp WOD that had 7 rounds of 7 T2B which I did UB.  DL were light and UB with alternated grip and snatches were UB with hook grip.  This was the first time I was able to maintain the hook grip with touch and go reps.  I wish I would have taped my thumbs though.

Jaime was ahead of me through the first 2 rounds (she split her T2B less at first) and then I passed her in the 3rd round when she started losing her grip and struggling on T2B.  Grip wasn't as much a factor for me as my lungs but I tried to stay calm and deep breathe between rounds and sets of T2B.  I actually felt really good the entire time.

Ended up getting 4 + 12 (132 reps).  My goal was 4 rounds, looking back I wish I could have gotten through the DL on that 4th round to finish with 145 reps.

15.1a
6 minutes to establish a 1RM C&J

I took a minute to rest and change into my lifters and opened with 145# which I hit easily.  Went for 155#, power cleaned it, the the bar slipped off my shoulder on the dip and I had to re-catch it and attempt the jerk again, which I got.  Then went for 165#, got stuck in the bottom of the squat, dropped it, and had about 10 seconds left.  Attempted it again, got through the squat clean, time ran out, then went for the jerk anyway.  Got it overhead but my left arm wasn't balanced and I dropped it.  Would have been a PR match and an extra 10# for the WOD, but I'm pretty happy with it!

Probably the most fun I've had during an Open WOD.  Don't feel destroyed like usual and wasn't breathing fire either.  Bring on 15.2!

132 reps + 155# C&J

Open Week 1 Day 2

2/25/15

1.  Warm-Up
5 Slow Rounds:
6 Strict Pullups (butterfly)
8 Alternating Pistols
10 HR Pushups

Time- 7:37

2.  MetCon
30 Squat Clean & Push Jerk @ 105#65#
75 Lateral bar burpees EMOM

Time- 7:47

3.  Olympic Lifting
EMOM for 6 Rounds:
3 Back Squats @70%
3 @ 165/165/165/165/165/165#

4.  Interval Work
8 Rounds:
12/10 cal Assault Bike
9 Box Jump Overs @24"
6 DL @190#135#

Rest 30 seconds

Splits-2:29/2:26/2:37/2:24/2:35/2:37/2:39/2:15
Total Time- 24:04

Open Week 1 Day 1

2/24/15

1. Warm-Up
3 Slow Rounds:
500m Row
15 GHD Situps

Time- 11:40

2.  MetCon
6 min AMRAP
20 Barfing Burpees
20 Power Snatch @75#55#
20 C2B Pullups

50 reps in 6 minutes
1 complete round in 7:34
C2B Pullups still suck

*had tachycardia during pullups too.

3.  Olympic Lifting
Every 45 seconds for 8 sets @80% of power clean 1RM
1 Power Clean- drop the weight- 1 Squat Clean

Didn't know my current power clean PR so set a new one at 155#.  Previous PR was back in 2012 at 147#.

All 8 sets @ 125#

4.  Interval Work

21-15-9                                                        6:06
Thrusters @65#55# (11/10, 8/7, 9UB)
KBS @53#35# (all UB)

Rest 3 minutes

21-15-9                                                       4:55
Push Jerk @95#65# (all UB)
Box Jump @20" (not rebounding)

Rest 3 minutes

21-15-9                                                        5:00
OHS @65#55# (all UB)
42-30-18
DU (shitty, UB, UB)

Total Time- 22:06

Cycle 4 Day 20

2/23/15 with Devin

1.  Warm-Up
150/100 Assault bike calories

Time- 15:42

2. MetCon
7 min AMRAP
7 OHS @70#65#
7 HSPU

5 Rounds

3.  Front Squats
5 reps every 90 seconds for 6 rounds @70%
5 @ 135/135/135/135/135/135#

4.  Interval Work
EMOM 12 minutes
Even: Touch & Go Power Clean & Push Jerk @ 125#85#
Odd: 8 Box Jumps @24"

5.  NO

Cycle 4 Day 19

2/20/15

1.  Warm-Up
21-15-9
Box Jump Overs
DL @75#

Time- 6:30

2.  MetCon
15 min AMRAP
12 Assault bike calories
15 SDHP @75#55# (UB)
3 Legless Rope Climbs

3.  Olympic Lifting
Every 2:30 for 3 Rounds:
7 Touch & Go Squat Snatch @70-80%
7 @65/75/85#

*last week 6 @85#, 4@90#

4.  Interval Work
20 min AMRAP
15 alternating pistols
12 S2) @105#75#
9 Barfing burpees
Rest 1 minute

Splits-2:56/2:54/2:56/3:03/3:00
5 Rounds total

5.  NO

Cycle 4 Day 18

2/19/15

1.  Warm-Up
4 Rounds:
10 Narrow Grip OHS with empty bar
10 GHD Situps
5 Strict HSPU (2 strict + 3 kipping)

10 minutes

*This warm up definitely did NOT get my heart rate up.

2.  Strength
Touch & Go DL
1x6@67.5%, 1x5@77.5%, 1x4@87.5%, 1x1@97.5%
6 @190#, 5 @220#, 4 @250#, 1@260#
5# up from last week on set of 4

3.  MetCon
8 minute AMRAP
15 Thrusters @55#   (UB)
15 C2B Pullups         (singles)
15 Thrusters @65#    (10/5)
15 C2B Pullups          (8 singles)
15 Thrusters @75#
15 C2B Pullups
15 Thrusters @95#
15 C2B Pullups
Max Wallballs @14# with remaining time

53 Reps total

This was the worst I've felt in a WOD so far.  I don't know why, but I didn't have C2B pullups AT ALL today.  Part of the problem was not getting my heart rate up before I started and the first 15 thrusters felt terrible.  Then I was literally doing 1 C2B pullup at a time.  Just awful!

4.  Interval Work

5 Rounds:

300m Row (~1:18)

20 KBS @35# (UB)

60 DU (only last set UB)

1 minute rest

Total Time- 22:52

Splits- 3:36/3:24/4:07/3:52/3:46

5a.  Bitch Work

4 x 400m Run with 1 minute Rest

Splits- 1:52/1:48/1:45/1:41

Cycle 4 Day 17

2/17/15

1.  Warm-Up
1 mile run

Time- 7:45 (4 laps instead of 4.5)
Splits- 1:47/1:55/2:00/2:01

2.  MetCon
12 min AMRAP- Climb the Ladder
1 Power Snatch @95# 85#
1 Muscle Up
2 Power Snatch
1 2 Muscle Ups
etc.

Made it through 5 rounds, failed 1 MU attempt.

3.  Olympic Lifting
Every 2 minutes for 4 rounds
6 Touch & Go Squat Cleans @65-75% (110-127#)
6 @85/95/100/105#

4.  Interval Work
10 Rounds:
5 DL @185# 135#
10 Lateral Bar Burpees
Rest 30 seconds

Time- 16:35
Splits- 56/1:05/1:14/1:10/1:16/1:12/1:25/1:19/54

5.  NO

Cycle 4 Day 16

2/16/15
METCON MONDAY

1.  Primer
3 Rounds:
15 HR Pushups
15 cal Assault bike

Time- 9:36

2.  MetCon
8 min AMRAP
8 Front Squats @75#
12 Box Step-Ups @20"

7 Rounds

3.  Interval Work
4 Rounds:
15 T2B (sets of 5)
15 Power Cleans @95# 75# (split into 2 sets)
15 S2O (2 sets, last set UB)
Rest 40 seconds

Time- 17:45
Splits- 3:47/4:10/4:19/3:19

4.  Bitch Work
21-15-9
Burpee box jump overs @20"
Row for calories
Pullups
1 minute rest between rounds

Time- 12:49

Cycle 4 Day 15

2/15/15

1.  Primer
50 DU
30 cal Assault bike
50 DU

Time- 5:58

2.  Interval Work
EMOM for 12 minutes
*EVEN: 5 Touch & Go Power Clean & Push Jerk @115# 85#
**ODD: 10 Box Jumps @ 24"

* Last time did 65#
**Had bad tachycardia from the box jumps again

3.  Strength
EOMOM for 12 minutes (6 rounds)
5 Front Squats @75/80/80/80/80/80%
5 @145/155/155/155/155/155# (last week did 150#)

4.  Skipped

5.  MetCon
Open WOD 14.5
21-18-15-12-9-6-3
Thruster @65#
Barfing Burpees

Time- 16:16

Last years time was 16:11, but after doing all the other work, I'm not too disappointed.  It didn't feel nearly as bad either, so if I was fresh, I think I would have PR'd by a little bit.

Cycle 4 Day 14

2/13/15

1.  Warm-Up
2k Row

Time- 8:42.9

2.  MetCon
60 Wallballs @14# (sets of 10)
15 DL @205# 155# (sets of 5)
40 Wallballs (sets of 10)
10 DL (UB)
20 Wallball (UB)
5 DL (UB)

Time- 10:56

3.  Olympic Lifting
Every 2:30 x 4 Rounds
6 Touch & Go Squat Snatches @70-80% (91-104#)
6 @65/75/85/90#  (4+2 on last set)

4.  Interval Work (2nd Session)
3 Rounds:
30 Hang Power Snatch @ 65# 55# (10/10/10)
20 HSPU (sets of 5)

Rest 2 minutes

Time- 18:28

5a.  Bitch Work
12 Rounds:
8 Cal Assault Bike with 30 sec rest
41/53/48/55/49/48/46/51/50/49/50/49/51 seconds

Cycle 4 Day 13

2/12/15

1.  Warm-Up
5 Rounds:
10 RDLs @65#
10 Cal Assault Bike

Time- 9:46

2.  Strength
Touch & Go DL
6 @65%, 5 @75%, 4 @85%, 1 @95%
6 @185#, 5 @215#, 4 @245#, 1 @265#
*Last week did the single @245#, today did 4 @245# but failed the single

3.  MetCon
10 min AMRAP
8 Power Cleans @105# 95#
4 1 Muscle Ups

3+8 (failed final MU attempt)

4.  Interval Work
15 minute AMRAP
2 Legless Rope Climbs (1 legless, 1 regular)
10 Push Jerks @95# 65/70/75/80#  (UB)

Rest 1 minute

*add 5# each round

4 rounds

5.  Bitch Work (2nd Session)
3 x 800m run with 3 minutes rest
3:24/3:23/3:34

Cycle 4 Day 12

2/10/15

1.  Warm-Up
Slow 8 min AMRAP
15 Empty Bar Thrusters
10 Ring Dips (with band)

3+15

2.  MetCon
3 Rounds:
21 T2B 21 GHD Situps
21 OHS @65# (UB)

Time- 8:27

3.  Olympic Lifting
Every 2 minutes for 5 rounds:
5 Touch & Go Squat Cleans @65-75% (110-127.5# of 170# 1RM)
5 @105/105/105/105/105#

4.  Interval Work
5 Rounds:
20 Alternating Pistols
20 Alternating DB Snatch @50# 30#
20 Cal Row

Rest 90 seconds

3:54/3:55/4:04/4:02/3:43

Total Time- 25 minutes

5.  NO

Cycle 4 Day 11

2/9/15

1.  Primer
6 Rounds of "Cindy"

Time- 5:55

2.  MetCon
20 min AMRAP
12 C2B Pullups (sets of 3 or 4)
12 Power Snatch @75# 55# (6/6 or 8/4)
12 Box Jump Overs @24"

4 Rounds + 4 Reps

*had a little tachycardia from the box jumps

3.  Interval Work
4 min AMRAP                          (2+8)
8 Front Squat @125# 85#
8 Barfing Burpees

Rest 2 minutes

3 min AMRAP                          (2+6)
6 Front Squat @125# 85#
6 Barfing Burpees

Rest 90 seconds

2 min AMRAP                          (2+4)
4 Front Squat @125# 85#
4 Barfing Burpees

Rest 1 minute

1 min AMRAP                            (3 rds)
2 Front Squat @125# 85#
2 Barfing Burpees

4.  Bitch Work
Row 600m (3:03)
150 DU
Row 600m (2:46)

Time- 8:53

Cycle 4 Day 10

2/7/15

1.  Warm-Up
Slow 7 min AMRAP
10 Press Grip OH Lunge with empty bar
10 cal Assault bike

3 rounds

2.  MetCon
3 Rounds:
20 Cal Assault bike
20 OHS @65# 55#
20 SDHP

Time- 18:27

3.  Strength
EOMOM for 12 minutes (6 rounds)
5 Front Squats @70/75/80/80/80/80% (133/142/152# of 190# 1RM)
5 @135/140/150/150/150/150#

4.  Interval Work
EMOM for 12 minutes
Even: 6 Touch & Go Power Clean & Push Jerk @105# 65#
Odd: 12 Box Jumps @22' 20"

5. Bitch Work
NO

Cycle 4 Day 9

2/6/15

1.  Primer
5 min AMRAP
40 DU
10 OHS @55#

3 Rounds

2.  MetCon
15 min AMRAP
15 S2O@75# 55# (UB)
12 Alternating Pistols
9 T2B (5/4 or 6/3)

5 Rounds+15 Reps

3.  Olympic Lifting
Every other minute for 5 rounds:
5 Touch & Go Squat Snatch 70-80% (91-104#)
5 @ 55/65/75/85/95#  missed rep 5

4.  Interval Work
5 Rounds:
20 KBS @53# 35# (UB)
20 Cal Row
1 min. Rest

2:39/2:30/2:34/2:35/2:29
Total Time- 17:07

5.  Bitch Work
5 Rounds:
16 Cal on Assault Bike
1 min Rest
2:07/2:13/2:18/2:12/2:13

2/5/15

The Pit WOD

Strict Press 5 @65#, 3@85#, 1 @90/95/100#

WOD
10 Hang Snatch @75# 55#
10 OHS
30 DU
800m Run
30 DU
15 OHS
10 Hang Snatch

Time- 7:23

Cycle 4 Day 8

1.  Warm-Up
Slow 8 min AMRAP
200m Row
15 Pullups (UB)
10 GHD Situps

2 Rounds

2.  Strength
Touch & Go DL
1x6@62.5%, 1x5@72.5%, 1x4@82.5%, 1x1@92.5%
6@165#, 5@185#, 4@215#, 1@245#

3.  MetCon
10-9-8-7-6-5-4-3-2-1
Power Clean @115# 95#
Strict HSPU

Time-12:50

4.  Interval Work
3 min AMRAP
Wallballs @14#  (45 reps)
3 min AMRAP
HR Burpees to 6" target (10 reps)

Rest 2 minutes

2 min AMRAP
Wallballs        (30 reps)
2 min AMRAP
HR Burpees to 6" target (15 reps)

Rest 1 min

1 min AMRAP
Wallballs       (20 reps)
1 min AMRAP
HR Burpees to 6" target   (10 reps)

Total Wallballs- 95
Total Burpees- 50

Begin MisFit Training

2/3/15
MisFit Training Day 1, Cycle 4 Day 7

1. Warm-up
150 cal on Assault Bike
Time- 24:00, Pace: 46-47 RPM, Distance: 7.0 miles

2.  MetCon
20 MU Ring Dips with band
30 Thrusters @70#
40 Barfing Burpees
50 Cal Row (3:50)

Time- 15:48

3.  Olympic Lifting
4 Touch & Go Squat Cleans @65-75%
6 x 90 sec. rest
4 @85/85/95/95/95/95# (65%=104#)

4.  Interval Work
3 min AMRAP   (1+10)
10 Power Snatch @75# 65#
10 C2B Pullups
1 minute rest
3 min AMRAP (2 rds)
8 Power Snatches @95# 55#
8 C2B Pullups
1 minute rest
3 min AMRAP (3 rds)
6 Power Snatches @105# 55#
6 C2B Pullups

5.  Skipped bitch work

MisFit Camp Day 3

WOD 1
Waterfall Team WOD
Row 500/350m
15 Power Snatch @75#
40 Wallball
20 Burpee
Row 350m

Time- 9:12

WOD 2
7 Rounds:
7 Push Jerk@ 75#
7 T2B

Time- 7:33

Did all 7 rounds of T2B UB!  This was the best my T2B have ever felt.  Fixed my kip a bit by not breaking at the knee.  Same fix for pullups.

MisFit Camp Day 2

Partner WOD with Devin
12-9-6-3 Power Clean @85#
24-18-12-6 Pullups
Time- 3:34

WOD 2
Partner WOD (round for round)
12 min AMRAP
8 Box Overs @24"
6 Thrusters @95/65#
4 HSPU

13+14

MisFit Camp Day 1

C&J 1 @85/95/105/115/125/135/145/155/160# PR match

Snatch 1 @55/65/75/85/105/115/120/125/130#
Got under 130# pretty easy but couldn't catch it.  Didn't have time to attempt 135#.

1/29/15

C&J 2 @85/105/115/125#, 1 @135/145/155/160/150#
Missed the jerk @155#, caught the clean @160# but couldn't stand it up.

WOD 4 Rounds:
3 Rope Climbs
10 Box Jumps @24"
30 DU

Time- 11:40

1/26/15

5 x 5 Front Squat @135/145/155/165#

"Diane"
21-15-9
DL @155#
HSPU

Time- 8:43

Rest 5 minutes

"Annie"
50-40-30-20-10
DU
Situps

Time- 7:10

1/22/15

Timed Mile- 7:47

WOD
21-15-9
Squat Snatch @ 65#
14-10-6
C2B Pullup

Time- 14:34

1/20/15

DU/TU Practice
115/3 in a row

Push Press 3 @95/105/115/120/125/125#

WOD 12 min AMRAP
10 Power Clean @ 95#
10 T2B (broke up into 2 sets each time)
50 DU (UB)

3+9

1/19/15

Bring Sally Up warmup @ 45#

DL 5x5 @135/185/205/225/235#

"Coe"
10 Rounds:
10 Thrusters @45#
10 Pushups

Time- 16:21

OVA MLK in Orlando

1/17/15
3.75 mile run

1/18/15
5.75 mile run

1/15/15

Was super wrecked from Karen again.

10-9-8-7-6-5-4-3-2-1
Push Jerk @75#
1-2-3-4-5-6-7-8-9-10
T2B

Time- 11:22

1/12/15

Power Snatch OTM 3 @65/70/75/80/85/85/85#, 1 @90/95/100/105/110/115/115/120# squat snatch

"Karen"
14# wallball to 10ft target

Time- 10:39