Open Week 5 Day 2

3/24/15

Beach Practice in Delray Beach with Diana, Juanita and Rob.

Open Week 5 Day 2

1.  Weakness Warm-Up
1 mile run

Time- 7:35

2.  MetCon
20-15-5
Barfing Burpees
Power Snatch @95#75#

Time- 8:16

3.  Oly
EMOM for 6 Rounds:
3 Back Squats @70% (+5# from last time)
3 @ 185/185/185/185/185/185#

4.  Interval Work
5 Rounds:
1 min AMRAP x 5
10 Strict HSPU on 45# plates 10/6/5/5
Max distance Row

rest 1 minute

1 min AMRAP x 5
10 OHS @105#85#
Max distance Row

Rest 1 minute

This was HARD.

Open Week 5 Day 1

3/23/15

1.  Primer
3 Rounds:
15 KBS @35#
30 ft. HS Walk

2.  MetCon
5 min AMRAP
5 DL @ 225#175#
30 DU

5 Rounds

Also got 9 UB triple unders!

3.  Oly
Every 25 seconds for 8 sets @80% of 1RM PC +5# from last time.
1 Power Clean- drop the weight- 1 Squat Clean
1 @ 140/125/125/125/125/125/125/125/125#

Even 125# felt heavy today and Jamie tweaked her back on the first squat clean.

4.  Interval Work
5 min AMRAP x 3
10 Assault bike calories
20 DB Snatch @ 50#25#
51 Burpee MU +1's (2 dips)

Rest 2 minutes between

Only did 1 round each time with 1 MU.  Should have scaled to C2B pullups or something.

CF Naptown

3/21/15

Saturday Team WOD in Indy

6 min AMRAP
Sled Push
Max Rep Russian Swings @53#
100m Run

rest 3 minutes

Repeat above 6 minute AMRAP

rest 3 minutes

6 min AMRAP
Max rep tire flips
weighted 200m run with 25# plate

Open WOD 15.4

3/20/15

At CrossFit Naptown in Indianapolis

Open WOD 15.4
8 min AMRAP
3 HSPU
3 Cleans @125#
6 HSPU
3 Cleans
9 HSPU
3 Cleans  Tie Break Time- 2:29
12 HSPU
6 Cleans
15 HSPU
6 Cleans
2 HSPU

68 Reps Total

Did singles on the cleans from the beginning.  Probably could have gone faster on the cleans.

Open Week 4 Day 1

3/18/15

1.  Primer (did in reverse order)
15 pullups (UB)
25 empty bar thrusters
500m Row

Time- 5:50

2.  MetCon
7 min AMRAP
3 Thrusters @70# (all UB)
3 cal Row
6 Thrusters
6 cal Row
9 Thrusters
9 cal Row
12 Thrusters
12 cal Row
15 Thrusters

3.  Oly
Every 30 seconds for 8 sets @80% of 1RM PC
1 Power Clean- drop weight- 1 Squat Clean
1 @ 135/135/135/135/135/135/135/135#  (up 5# from last time)

4.  Interval Work
12 min. AMRAP
20 DB Snatch @50#25#
5 Bar MU (with green band)
Rest 30 seconds

3+12

Open Week 4 Day 2

3/17/15

Beach foursome in South Beach with Bonnie, Sofie and Katya.  Played 2 games with Bonnie (lost), played 3 games with Sofie (won) totaling a couple hours.

Open Week 4 Day 2

1.  Warm-Up

4 Slow Rounds:

15 empty bar OH walking lunges

250m Row

Time- 9:19

2.  MetCon

5 Rounds:

10 DL @155#125# (UB)

10 Pistols

10 Strict HSPU (UB)

Time- 11:12

3.  Oly

EMOM for 6 Rounds:

3 Back Squats @ 70% (+5# from last week)

3 @ 180/180/180/180/180/180#

4.  Interval Work

1 min. AMRAP x 8

5 Touch & Go Squat Clean @110#65#

5 Shoulder to Overhead @ 110#65#

Max cal Assault bike for remaining time

Rest 1 minute

30 seconds for lift, 30 seconds bike

About 2-3 calories each interval

Ave HR- 127, Peak HR- 166, min HR- 80, total cal- 854, total time- 1:30:00

Open WOD 15.3 Redo

3/16/15

Second attempt at 15.3

7 MU (singles)
50 WB (15/10/15/10)
100 DU
7 MU (singles)
50 WB
20 DU

234 Reps, improved by 41 reps
Tie Break Time- 7:27 as opposed to 9:16

Disappointed that I didn't get through all the DU's to complete the second round.  It was a lot harder than I expected and I was more gassed than I anticipated from the WB.  The dips were harder on the MU's, probably still fatigued from Friday.

Now that I have MU's better, I need to work on stringing them together and improving my dip strength.

First Beach Tournament!

3/14/15

Dig the Beach Open Tournament at Pompano Beach with Bonnie.

We lost our first match to Jamie and Jessie.  They served Bonnie and I was having trouble setting her in the wind.  I sided out really well and was hitting good, played good defense, passed well, served ok.  I think the scores were 17-21, 20-22.

Our second game was against Diane and Tracy (?) and this time they served me and Bonnie wasn't setting me very well.   We got down early and never recovered.  Frustrating game.

Can't wait to start playing regularly and get back to competing!  I feel fast and fit, now I just need to get my touch back.  And toughen up my serve.  And get used to the wind.

I'm really resisting going to the gym and punishing myself, but I need to rest.  Especially if I'm going to attempt 15.3 again tomorrow or Monday.

Open WOD 15.3

3/13/15

Open WOD 15.3
14 min AMRAP
7 Muscle Ups
50 Wallball @14# to 9' target
100 DU

193 reps (1 round +39 WB)

I didn't think I could do even 7 muscle ups, but they somehow got better each time and I finished them in just over 4 minutes.  My goal was to do 1 a minute for 7 minutes, then have enough time to finish a complete round.  So I paced myself (way too much) on the wallballs doing sets of 10 with ample rest between.  Knocked out the DU's in 2 sets with a couple trip ups in the second set.
Did my second 7 muscle ups faster than the first 7!  Then did 39 WB unbroken in the last minute.

I should probably re-do this WOD because I can for sure get through 2 full rounds which would be an extra 121 reps.

Open Week 3 Day 3

3/12/15

First beach 4some in the morning at South Beach.  Played 3 games, and a 4th to 15.

Open Week 3 Day 3
1.  Warm-Up
3 Rounds:
12 Empty Bar OHS
12 Ring Dips (with red band)
12 GHD Situps

Time- 7:30

2.  MetCon
5 minute AMRAP
2 Hang Squat Snatch @ 95#65#
2 HSPU
4 Hang Squat Snatch
4 HSPU
6 Hang Squat Snatch
6 HSPU
etc.

Got through 8/8

3.  Oly
EMOM for 10 Rounds:
1 Squat Snatch @80% +5# from last time.
Did a workup again to try and hit 135#
1 @85/95/105/110/115/120/125/130/135/135/135/140#
130# felt perfect, 135# was ugly but I'll take it for a 5# PR and a bodyweight snatch!

4.  "Flush"
30 minute Row @ HR less than 60%
Rowed 5748m

Ave HR- 121, Peak HR- 171, min HR- 74, total cal- 991, total time- 1:56:00

Open Week 3 Day 2

3/10/15

1.  Weakness Warm-Up
100 cal Assault bike

Time- 19:33

2.  MetCon
40 Bar-facing Burpees
20 DL @185#125#  (10/5/5)
20 Bar-facing Burpees
10 DL  (5/5)
10 Barfing Burpees
5 DL

Time- 11:41

3.  Oly
EMOM for 6 Rounds:
3 Back Squats @70% +5# from last time (170#)
3 @175/175/175/175/175/175#

4.  Interval Work
AMRAP 4 minutes x 3 with 2 minutes rest between
12 S2O @75#55# (shoulders were tired from yesterday)
12 Box Jumps
12 cal Row

1+24/1+28/2+1 (rebounding BJ on last round)

Total workout time- 1:48
Ave HR- 112, Peak HR- 170, min HR- 60, total cal- 771

Open Week 3 Day 1

3/9/15

1.  Primer
500m Row
25 empty bar thrusters
15 pullups

2.  MetCon
8 min AMRAP
24 DU (UB)
8 Front Squats @105#
4 MU Bar MU with green band

3 rounds + 8 FS

3.  Oly
Every 35 seconds for 8 sets @80% of 1RM PC + 5# from last week
1 Power Clean-drop weight- 1 Squat Clean @130# (125# last week)

4.  Interval Work
15-12-9                9:27
Cal assault bike
Strict HSPU (15,6/6, 5/4)
Rest 1 minute
15-12-9               9:45
Cal assault bike
Thruster @75#65# (10/5, 8/4, 9)
Rest 1 minute
15-12-9                12:10
Cal assault bike
C&J @95#75# (5/5/5, 6/6, 5/4)

Total Interval Time- 34:48
Total workout time- 1:33:00

Average HR- 131, Peak HR- 172, Min HR- 69, Total cal- 933

Open Week 2 Day 5

3/8/15

1.  Weakness Warm-Up
Run 1 mile
Time- 7:18 (4 laps)
Last time- 7:45

2.  MetCon
21-15-9
Hang Power Clean @95#85# (11/10, 8/7, 9)
Wallball @20#14# (11/10, 10/5, 9)
Time- 5:27

3.  Lift
6 Rounds with 1 minute rest
2 Front Squat + 1 Push Jerk @ 70% 1RM FS
2 @ 125/135/135/135/135/135#

4.  Interval Work
AMRAP 2:30 x 4
Row 500m (2:16/2:02/2:09/2:04)
Max rep over rower burpees (2/3/2/3)
Rest 90 seconds

Open WOD 15.2

3/6/15

First beach practice this morning.  Felt fit!  So happy to be back on the beach playing ball.

Open WOD 15.2 (14.2 repeat)
0-3:00
10 OHS @65#
10 C2B Pullups
10 OHS @65#
10 C2B Pullups
3:00-6:00
12 OHS
12 C2B
12 OHS
12 C2B
6:00-9:00
14 OHS
14 C2B
6 OHS

Total Reps- 122
Total Reps last year- 84
Improved by 38 reps!

Did all OHS unbroken and split C2B in sets of 2 or 3, the singles in the round of 14.  Hand ripped on the last couple pullups.

Open Week 2 Day 3

3/5/15

500m Row
Mobility

1.  Primer
3 min AMRAP
6 burpees
6 C&J @65#

2 rounds + 6 burpees

2.  MetCon
For Time:
30 HSPU  (12/3/5/5/5)
30 Thrusters @75#55#  (10/10/10)
30 Barfing Burpees

Time- 9:52

3.  Olympic Lifting
EMOM for 10 rounds:
1 Squat Snatch @ 80% +5#
1 @85/95/100/105/110/115/120/125/130/135/135/135/135#
I decided to do a 1RM workup since I did so many at 100# the other day.  Got under 135# every time but dropped it in front at the bottom.  So close!

4.  Flush
200 cal Assault bike

Time- 44:50

Ave HR- 121, Peak HR- 176, min HR- 68, Total Cal- 1258, total time- 2:27

Open Week 2 Day 2

3/3/15

1.  Warm-Up
100 DU (96/4)
250m Row (1:05)
100 DU (40/10/25/25)

Time- 4:21

2.  MetCon
10 min AMRAP
30 Wallball @ 14# (15/15, 10/10/10, 10)
20 Box Overs @20"  (actual box jump overs!)
10 Power Cleans @ 110# (singles)

2+10 WB

3.  Oly
EMOM for 6 rounds:
3 Back Squats @ 70% (+ 5# from last week)
3 @ 170/170/170/170/170/170#  (last week 165#)

4.  Interval Work
5 Rounds:
16 cal Assault bike
8 Squat Snatch @ 100#
1 minute rest

Total time- 37:13

Ave HR- 128, Peak HR- 181, min HR-71, total cal- 1124

Entire gym time- 1:57

First day doing everything Rx'd!

Open Week 2 Day 1

3/2/15

1.  Warm-Up

5 Slow Rounds:
12 OHS with empty bar
40 ft HS walk

2.  Interval Work

4 min AMRAP
12 cal row
12 C2B Pullups        1 round + row

2 minute rest

4 min AMRAP
12 KBS @53#35#
12 Burpees to 6" target       2 rounds + 12 reps

2 minute rest

50 cal Assault bike            Time-8:23

Total Time- 20:23

3.  Olympic Lifting
Every 40 seconds for 8 sets @80% of 1RM Power Clean
1 Power Clean- drop weight- 1 Squat Clean
1 @ 125/125/125/125/125/125/125/125#

4.  MetCon
15-12-9-6
OHS @95#85# (all UB)
Muscle Up (only did 1 each round)

Time- 10:23

Ave HR- 128, Peak HR- 177, Cal- 845
No tachycardia today, amazingly enough!