http://www.norcalcrossfit.com/blog/154/norcal-crossfit-mar-21st-2014
http://games.crossfit.com/workouts/the-open#tabs-4
Open 14.4: 14 min AMRAP
Results: 78 reps (row + 18 toes-2-bar)
Toes-2-bars suck! That is all I have to say.
http://www.norcalcrossfit.com/blog/136/norcal-crossfit-mar-4th-2014
WOD: 4 Rounds of…
RESULT: 148 total reps subbing dumbbell (35#) push press, knees-up, and 20″.
Box-jumps … blah. I did jump up and step down, which was still a lot work gettin 220-some pounds off the ground.
http://www.norcalcrossfit.com/blog/116/norcal-crossfit-feb-12th-2014
15 AMRAP:
Results: 5 rounds + 6 reps = 96 reps, subbed 75# and hanging knee raises.
This time I think I managed to scale correctly. I was able to keep a pretty constant pace throughout the workout.
Back to the gym. I realized that another thing I need to work on again is my Oly stuff. Clean & Jerk = Good to go, Squat Clean & Jerk = Not so good. For this part of the work out, on minute 4 I probably did 6 squat cleans but couldn’t recover my grip to do the jerk as I would end with only 1 or two fingertips on the bar. As for the met-con, I started out pretty good with the Toes to Bar, but quickly tired out and by the time hit the burpees I was just done…
WOD:
Squat Clean and Jerk ladder: The first minute perform 1 squat clean and jerk @ 135#’s, the second minute perform two squat clean and jerks @ 135#’s. Continue this process for as long as possible.
Then For Time:
Results:
Squat Clean and Jerk ladder – Completed minute 3
Metcon- 16:10
Open WOD 11.5:
Complete as many rounds and reps as possible in 20 minutes of:
Results:
6 rounds + 5 cleans
This was not one of my better workouts. I have not been feeling very motivated this week, been eating crap again, and only been to the gym twice. It was the toes-2-bar which got me. I can not get into a rhythm with them and after a few rounds my forearms/grip just won’t work.For the last few rounds I was doing them in sets of 2 and by the last round I was doing them one at a time releasing from the bar. Even when I was not releasing the bar, I still had to stop myself between them due the swing. When I tried to do more, I ended up with some spectacular dismounts flinging myself across the room.
The wall-ball shots where not as much of as issue as I thought they might be. I did buy a pair of lifting wrist wraps which I was using for the first time. Not sure if they are what did the trick or not. But whatever it was, my right thumb was not bothering me like it was during the Filthy Fifty wall-balls.
Over-all I only had a few missed reps… some half-ass toe-2-bars on which I gave up-halfway and few of the wall-balls where not on target or missed the wall. One more workout to go… Thrusters and Chest-2-bar Pull-ups…
WOD:
Chip away at it:
RESULTS:
30:22 (subs: 35# db, 1.5 pood, band dips)
Basically it this WOD was 11 sets of 40… and it one really took a lot out of me. I haven’t gotten that stitch in my side in quite a while. The first run started off good, but then it was downhill from there. The push press took me longer than expected, I think mainly because of trying to control the dumbbells. I was happy that I was able to string several of the toes-2-bar together, at least in the beginning.
I was pretty well done after this one and curled up on the floor…. but moving on….
BURPEES:
40 (in the WOD) + 25 (post WOD) = 65 done for the day.
Having not got around to doing these in the morning this time around, doing them at the gym before I head home is working pretty good. Don’t have to avoid the cats ;-P
WOD:
Heavy power cleans 2,2,2,2,2
4 rounds for time of:
RESULTS:
135-155-165-185-205(f)-205
16:46 @ 1.5 pood
I cleaned 205# once before, just the other week while doing clean & jerks (failed on the jerk part)… so I’m happy that I was able to get it again, even if I did fail once. As for the metcon… I hate KB swings… ugh. Even though I had already scaled down from 2pood to 1.5pood, I was soooooooo tempted to pickup the 1pood after round 2. But I stuck with it and glad I did even if I was the last one to finish.
WOD:
As many rounds as possible in 20 min of:
Results:
5 rounds + 5 leg raises + 5 pull ups, sub 1 leg raise + 1 pullup for an L-pullup
This workout sucked ass for me. I really do suck at anything on the pullup bar. I think each set of lunges only took me like 30s or so, and the rest of the time was spent trying to hold onto the bar. The first round I got a fair number of things at a time, but by then quickly dropped to only 1-2 reps before I’d loose my grip (or feel like I’m going to) and drop off the bar. Also what slowed me down was doing 1 leg raise and then 1 pullup. For the last round + 5 I switched to doing 5 leg raises and then 5 pullups.
Unfortunately, I really couldn’t keep up a good paste so the workout wasn’t that great for me.