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/151/norcal-crossfit-mar-18th-2014
Strength WOD: Jerk 3-3-3-3-3
WOD: 3 rounds
Results:
I tweaked my back during the start of the warm-up (400m run w/35# plate) and had to go easy the rest of the class. While I could do the jerk (it only hurt when I bent over), I didn’t want to push it. Thats why I switched to shoulder press, and then did a light weight and rowing for the metcon.
On the upside, I did do the workout and finish in under 10min. I also got a ticket to the 14.5 event in SF!
http://www.norcalcrossfit.com/blog/92/norcal-crossfit-jan-23rd-2014
WOD #1: 14 minutes
WOD #2: 14 minutes
For the 1st WOD, I ended up taking one round off from the hip extensions to give my back rest. Once again, due to my initial lack of scaling, I didn’t get as much rest as expected between movements leading to the much lower reps.
Ok, so I haven’t been so good with this stuff as of recently. Its been quite a while since I’ve been into the gym consistently for various legit and not so legit reason, I made it in ONCE over the prior two weeks. But worse than that, I’ve also been eating like crap, and by crap I mean lots of pizza… go figue, isn’t that always my downfall.
Anyway, as of Sunday I started trying to eat cleaner again (i.e. Paleo/Primal) and did good yesterday (Monday) as well. This included hitting up Costco to stock up on a few things so I don’t continue to order pizza. I really really need find some motivation to strict with eating clean.
It was also the first day back to gym… so needless to say, my legs are a little (aka ALOT) sore today.
I went kind of light on the back squats since my back started bothering me during the warm up (ugh). For the metcon, the jumping pull-ups where surprisingly hard… the legs just didn’t want to function. But it felt good to be back.
WOD:
Back Squats: 10 reps, add weight, 8 reps, add weight, 6 reps, add weight, 4 reps, add weight, max reps.
For Time:
RESULTS:
Back Squats – 10@135, 8@155, 6@165, 4@185, 8@205
Metcon – 10:33
WOD:
1 Rep max power clean
Then, 4 rounds of:
RESULTS:
205#, 225# (f)
Didn’t get a new PR for the clean, but got close. Got the 225# to my shoulders, but didn’t quite get under it enough to catch it completely. Current PR is still 215#.
As for the met-con, all I can say is that I finished it. We really didn’t time it due to the large class size. I can say that for the prowler push 3 of the 4 times were on the red prowler (which does NOT have a wheel) loaded with 11 45# plates… so basically 500#. So, ya… heavy. It was a different workout, not sure if I liked it or not.
WOD:
Back by Popular Demand…..The Snatch:
These are obvious just guidelines, my goal is for you guys to simply get better at a challenging movement.
Then:
500 meter row intervals with a partner
You go, then they go, you get to rest while they go. Repeat this a total of 4 tim
RESULTS:
Team Bens… 14:13
Yes my partner was Ben as well ;-D I typically started around a 1:30 /5oom pace and ended around 2:05 /500m pace. My legs would just die about halfway thru each time and I’d lose all my power. The other Ben was definitly the stronger rower of the two of us, also a lot taller which might have helped too. He managed to maintain a 1:20 /500m pace for a good amount of time… ridiculous!
For the snatch work before hand, I again went lighter… only worked up to 115# for the full squat snatch. I actually did better at 115# than 95#, as I think 95# was too light and I kept overshooting the bar overhead and catching it too far back. In order for me to improve on the full snatch, I think I really need to work the snatch balance which we didn’t do. As my weak point is the catch at the bottom. I typically can get good power during the first 2 pulls, but the last pull (drop under the bar) is where I have problem. Something else to add to my long list of of todos.
WOD:
Work the Snatch (full snatch) for at least 20 minutes
Then…
Complete the above sequence, rest 2 minutes, then repeat for a total of 4 rounds
RESULTS:
155# (Snatch High Pull), 95# (High Hang Squat Snatch), 105# (Squat Snatch)
21:46 @ 185#
We worked the Snatch (aka full snatch, squat snatch) by breaking it down into two parts and then putting them together. Its been a while since I’ve done the snatch, so I stayed on the lighter side and worked on catching it in the full squat as I’m still not very comfortable with that. But I’m getting better.
As for the met-con, I did opt to scale down to 185# (was thinking about doing 205#, but good thing I didn’t). Its amazing how quickly pushups can get so tiring. You’d think with all the burpees I’ve been doing I’d be getting better at them, but I was only able to get a most 20 unbroken. And as for the rowing… well, its rowing, it always sucks ;-D But 205m wasn’t that bad.
All and all, not a bad workout for only having made it to gym on Sunday in the last week.
WOD:
Row 500 meters
30 Box Jumps
30 Jumping Lunges
20 Box Jumps
20 Jumping Lunges
10 Box Jumps
10 Jumping Lunges
Row 500 meters
RESULTS:
16:39
So this took more out of me than expected. Rowing really does me in… after the first row I just could not get the box jumps going. Granted I was using the 24″ box, but I’ve been able to crank them out before. I expected the workout to kill my legs, but this really hit me hard overall. When I finished the 2nd row, I just kind rolled off the rower onto the floor ;-P I was done.
Oh, and by the way it was 30 jumping lunges per leg… so 60, 40, 20…
(All the eating and drink for the holiday probably didn’t help either ;-D )
WOD:
Total time allowed for this workout is 10 minutes. Your score is your total reps of ground to overhead. I truly want to know how many you get…40 should be doable for sure.
Here’s the catch:
Penalties:
Goal= get back within 40 seconds of 10 minutes
RESULTS:
22 @ 135#
No burpees, but almost… I wasn’t wearing my contacts or glasses so the clock is a little jumbled, but Jason was calling out the times. However, I apparently missed the 2min warning and it wasn’t until he call me out directly that I went. The real issue (why I only got 22) was that I was extremely light headed the entire class after finishing the warm-up (band work). Jaime made a good point when I was what time I last ate… that would have been lunch aside from the Monster I had in the after noon.
WOD:
Do each item fight gone bad style. Max reps in one minute on each station with a one minute rest in between rounds.
Repeat for a total of three rounds:
RESULTS:
72/60/54 = 186
Ok, so I really kinda sucked at this one. I started with the rowing. The Sumo after the rowing really sucked and I barely made any progress during that minute. The pull ups also weren’t pretty either, really need to start working on these again. It wasn’t until I got the situp and snatch that I made up some reps.