Workout of the Day
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/132/norcal-crossfit-mar-1st-2014
http://games.crossfit.com/workouts/the-open/2014
WOD: 10 AMRAP
RESULTS: 2 rounds + 12 double-unders (102 total reps)
Am I happy with that? Not really.
This is the same workout we did for the first ever Crossfit Open workout back in 2011, and compared to my 11.1 score, this kinda sucked. I was almost an entire round less. But I’m not surprised based on how inconsistent my training has been and how bad my eating has been.
As I knew it would be, the double-unders are what got me. What really killed me was the 2nd round of double-unders. My pattern for most of that round was… single, single, double, single, single, failed-double… single, single, double, single, single, failed-double… Doing 6 jumps for every 1 counted rep was a lot of wasted work. I really need to start working on double-unders again, which means I need to get a new jump rope.
But I did finish the workout and it was quite the workout for me… here is my offical athlete profile on the Game’s site: http://games.crossfit.com/athlete/33228
http://www.norcalcrossfit.com/blog/128/norcal-crossfit-feb-25th-2014
Strength WOD:
Metcon WOD:
Results:
*While none of the jerks came close to my old PRs, our new tracking system (http://www.workoutinbox.com/) says they are PRs. I’m incline to go with that… since I kind of feel like I’m starting over with CF, having been some bad with my eating and training the past few years, its more realistic to have a new set of PRs to work off of than the old ones which aren’t very relevant to my current fitness level. That doesn’t mean I won’t try to get back to them, it just means that I’ll have a relevant reference point for progress again.
As for the metcon… I think I chose wisely with the weight, as its not the weight but rather the repetition that gets to me. They technically cut us off at 12:00, but since it took me a little while to get from my bar to the ring on the other side of the gym, I finished that last rep.
http://www.norcalcrossfit.com/blog/127/norcal-crossfit-feb-24th-2014
Buy-in: Max strict pull-ups
WOD:
Buy-out: Max kipping pull-ups
Results:
Burpee box jumps suck… that is all.
http://www.norcalcrossfit.com/blog/123/norcal-crossfit-feb-20th-2014
WOD A: 5min AMRAP, alternate w/ partner…
… rest 1 minute…
WOD B: 5min AMRAP, alternate w/ partner…
RESULTS A: 4 round @ 95# (doing 5 reps)
RESULT B: 2 rounds @ attempts
For some reason, me and my partner Robbie, thought it was 5 reps of the snatch just like the HSPU… so we did 5 reps instead of the prescribed 3 reps. Because my hands were a little torn-up from the previous day, I dropped the bar most times. But I ROCKED the last round and fired them off unbroken rather quickly!
The HSPU… not so pretty. I’m not strong enough to do them strict and I’m still working on the kip. However, I think the biggest problem was that my shoulders were done and I just couldn’t keep my balance on the way down. Thus I toppled a lot and eventually tweaked my neck. I gave up after that and just let Robbie finish on his own.
http://www.norcalcrossfit.com/blog/122/norcal-crossfit-feb-19th-2014
WOD: Every 90 second for 10 rounds…
Result: 135# for all rounds
The goal was to do this as a complex and not let go of the bar, but since I have issues with the front rack and per suggestion from coach Miranda, I only held my grip in the front rack for the 1st hang power clean. The rest I let roll onto my fingertips to get a better rack position and then dropped the bar for the next rep. The weight was a good choice, as I was finishing with just quite not enough rest before the next rounds and the so it keep the intensity up.
Also, we had a guest visit from Mr. Khalipa, Jason that is. And as I remembered he liked to do back in the day…
Post-WOD ass-kicker: 5 min AMRAP
Result: 5 rounds
http://www.norcalcrossfit.com/blog/117/norcal-crossfit-feb-13th-2014
WOD:
Results:
I dropped the weight on the snatch and also subbed single-single-double for the double-unders. The first run wasn’t too bad and I had over 1 min to do the double-unders. However, after the jump rope the runs took a lot longer and I had more like 30s or 15s for the other movements by the time I got back to my station (which was on the far end of the gym from the door).
The sprint actually was not too bad, and Rick even commented on much improved on that compared to the rest of the workout. The 2 minutes rest really helped. However the 400m sprint was more like 3 100m sprints with some jog/walk in between. I just can’t keep up the sprinting intensity that long.
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.
http://www.norcalcrossfit.com/blog/111/norcal-crossfit-feb-10th-2014
Strength WOD: 1 rep max split jerk
Results: 205#
Conditioning WOD: 3 rounds of
Results: 7/17/10, 7/12/10, 7/12/10
Overall not bad. I probably could have gone a bit heavier on the split jerk, but I didn’t want to jack up my wrist. And as for the metcon, 2 days of burpees is too many ;-P
The follow-up benchmark for the end of the Fuel Challenge…
Benchmark: 3 rounds
Results: 1 round + 25 reps w/20min cap
So it was an improvement over the start benchmark (+8 reps), but still not what I was hoping for. I did finish the 2nd round around 27min mark, but inspite of the coach wanting me to finish the last round I opted to stop and not spend another 20min on that last round.
I really need to work on learning to scale again. I am nowhere near in-shape as I use to be. Just because I can do a movement, doesn’t mean I should. In this case, I can still do kipping pull-ups… but when I get to only do 1 at time, I end up loosing all the intensity of the workout. The run and burpees definity felt better this time around, and the kettlebells were never really an issue (aside from my grip after the pull-ups). It was the pull-ups again which were the trouble spot.