http://www.norcalcrossfit.com/blog/138/norcal-crossfit-mar-5th-2014
Benchmark WOD “Amanda”: 9-7-5 reps of…
Results: 10:08, subbed burpee pull-ups and scaled to 85#
Pre-WOD work for the squat snatch, I got up to 115# but had to power snatch and then squat.
Open WOD 11.4:
Complete as many rounds and reps as possible in 10 minutes of:
RESULTS:
60 burpees + 7 overhead squats = 67 reps
I had hoped to do better. I figured I wouldn’t make it the muscle-ups, but thought I would get a few more of the overhead. Also the burpees also took longer than I expected having done some many recently. I just dropped the bar at the bottom 4-5 times, which sucked because I then had to get the bar back up overhead which takes a bit of work. I hadn’t done overhead squats in a while until Monday, but I only used 75#. 120# is a lot harder.
I have to say, I do like the way they programed this workout for the Open. When I heard muscle-ups, I thought “wow, that might be a problem for a lot folks” (including me). But by making it at 10 min AMRAP instead of “for time w/ 10 min cap” it allowed everyone that can do a burpee to finish the workout and get a score. I know one of guys from the gym PRed his overhead during the workout which is awesome.
WOD: “Nate”
As many rounds as possible in 20 minutes of:
RESULTS:
10 rounds + 4 HSPU & 8 KB Swings
Subs:
So tonight I got my 2nd, 3rd, … 8th muscle-up! I hadn’t tried one since I got my first, so I was extremely happy. During the goals seminar last weekend, I thought about putting “getting my 2nd muscle-up” as a seven day goal. But I think now want to do something more like “get three consecutive muscle-ups without letting go of the rings” as month long goal.
I did 2 muscle-ups before the workout in the warm-up, and then about 6 during the workout. Most of the time I’d get the first one, but not second. After a two rounds of attempts without getting any, I moved to the jumping sub. I practiced some HSPUs during the warm-up, but still can’t really get them consistently or at fast rate, so I stuck with the sub off the box the entire time. For the KB Swings, I did try 2 pood for 1 round and still have issue… between not being able to control it and feeling it slowly slip out of my hands, I went back to the 1.5 pood.
Holy Sh*t!!! I did a muscle up!
The scary part is I really wasn’t trying or expecting to get one… It just kinda happened on the first try and I almost didn’t know what to do… Azad was trying them, I was saying I need to work my false grip, and only really attempted them the other week when Jason had us practice them before the WOD. So when the kip worked and I realized that I was above the rings… I was like “sh*t, what do I do now??”… it wasn’t pretty, but I made it! And of course had to hold up there for few minutes screaming “Somebody get a camera!!!!”
WOD:
Sumo Deadlift – 7 sets of 2
These should be fast and explosive, not as concerned of going for a 2 rep max but you should go heavy (keeping good technique is key here)
You have 10 minutes to complete 7 Rounds of:
RESULTS:
Sumo Deadlifts – Worked mainly at 245#
4:51 @ 205#
39 Wallballs
First off let me just say, my legs are still dead from the speed squats on Monday. So I knew the wallballs were not going to be pretty. The sumo’s when well. For the metcon, I did drop the weight down a little bit just because of how much my back had bothered me on Monday, I didn’t want to over do it. I think this was a good weight, as Jason said 4min was a good time to aim for and I it was only in the last two rounds that I broke up the deadlifts into 4 and 3.
The wallball shots on the other hand where not pretty as expected. Only getting 39 in 5 minutes isn’t great, but at least I put some effort into them. Several times I went down and my legs just wouldn’t go back up… and I just kind fell on my ass ;-P
But all and all, it was a good day at the gym… did I mention I got a muscle-up? ;-D
WOD:
Heavy Push Press 2-2-2-2-2
15-10-5:
RESULTS:
95-115-135-145-155(f)
14:37 @ 115# and subs 2 pullup + 2 ring dips
I’m getting better at the front squat position and I can actually get it to rest on my shoulders. However, still not very comfortable with it and getting back into the full grip above my head and back down to the front rack. So for the metcon I did do the death and I also had to sub the muscle with 2 pullups and 2 ring dips (w/ band) for each 1 muscle up. Let me just say the first round of 15, 30, 30… was brutal.
WOW: (Workout of the week)
Find your 1 Rep Max Back Squat
WOD:
10 Round for time of:
If you can not complete a Muscle Up, please sub with 1 Pull Up and 1 Ring dip (your sub) per Muscle up.
RESULTS:
295#
11:44 @ 115# w/ MU subs (maybe 11 rounds)
Ok, so I’m happy with the back squat as 295# was my PR last time…. but pissed that I didn’t add even just 5 more pounds, or even 10 … grrrrr. Ran out of time. Since I still feel like I’m just getting back into stuff, I didn’t think I would even hit my old PR so I started way way way to light. I think I might try to hit these up again later in the week to see if I can get of 300#. But hey, I got a picture on the site:
The metcon, I actually felt like this was good one for me. I went with a little lighter weight since I usually tend to overestimate my ability for these things and not scale correctly resulting in a taking a really really long time. I did use the muscle up subs, as I’ve yet actually attempt a muscle up. I did do the ring dips without any bands, however, by the end they were not so hot and don’t think I got full extensions on a few :-(
I also think I might have done 11 rounds… as I thought I was on round 9, but Lee (who was at the same pace) said we where only on 8. So I went with that… better to do too much than skip out on some ;-)
Tabata Abs (rest at sit up position), had a request
then
1 Muscle Up
25 Burpees
2 Muscle Ups
20 Burpees
3 Muscle Ups
15 Burpees
4 Muscle Ups
10 Burpees
5 Muscle Ups
5 Burpees
••Ben••
“Ryan“
Five rounds for time of:
7 Muscle-ups
21 Burpees
••Ben••
Results
With a 25min cap… Doing sets of 10 + 10:
Rx: 30 muscle-ups
Sub: 120 pull-ups + 120 ring dips
Me: 71 red band pull-ups + 71 blue band ring dips … 50:19
(+ exploding blister, which took a good a bit of time to deal with
before I moved over to the dips)
••Ben••
(iPhone iRonick)