My CrossFit Blog

150325 – CF Open 15.4

Warm-up: 3 rounds of 30s sampsons + 8x pull-ups + 15x each sit-ups, push-ups, and squats

WOD: AMRAP in 8 minutes of 3x handstand push-up progressions (feet hooked on bar at shoulder height) + 3x 135# power cleans. Every round, add 3 additional HSPUs (so round 2 is 6x, round 3 is 9x, etc) and every 3 rounds, add 3x cleans.

I finished the round of 18x HSPUs + 6x cleans and did an additional 8 HSPUs. Total HSPUs = 71; Total cleans = 27; Total reps = 98.

Mike did 95# cleans. He finished the round of 21x HSPUs + 9x cleans, with no additional reps. Total HSPUs = 84; Total cleans = 36; Total reps = 120.

150316 – Push Jerk

Warm-up: 2 rounds of 30s sampsons + 10x knees-to-elbows + 10x dips + 15x squats

WOD: 5-5-3-3-3-1-1-1-1-1 of Push Jerk. I did 135(x5)-145(x5)-155(x3)-155(x3)-175(x3)-185-195-205-215(f)-135. I went into this expecting a modest performance, since I’m still sore from the SDHPs and I’ve been neglecting my diet. Repeated the 155 level because it didn’t feel quite right, but then I hit my groove.

205 and 215 ended up being a sort of a hybrid of push jerk and push press, and I just couldn’t quite lock out the 215. Inches away from tying my PR. That rep left my shoulders a touch sore, so I backed down for my final rep.

150317 – SDHP

Warm-up: 2 rounds of 30s Sampsons + 7x dead-hang pull-ups + 15x sit-ups + 15x push-ups + 10x squats

WOD: For time, 200x sumo-deadlift high-pulls (45# bar).

My time was 15:18. Completed the first 100 in 5:46. Broken as 25-25-25-25-15-15-15-15-15-15-10. Kicking myself just a bit because I might have been able to get under 15 minutes if i had finished with 20-20 instead of 15-15-10.

I kind of have no idea what to think about a 15 minute time here. That’s pretty high compared to some of the 2k row times people posted, but i don’t know how accurate the 10m = 1x substitution is at high reps.

Mike’s time was 23:46. First break at 20, then broken into 5s and 10s.

150313 – CF Open 15.3

Warm-up: 1/2 mile run

WOD: CF Open 15.3, with substitutions:
AMRAP in 14 minutes:
7x kipping pull-ups, 7x dips, 25x 45# thrusters, 50x side-to-side jumps over a low hurdle

I did 3 rounds and collapsed with 2 seconds left on the clock. Pretty thrilled with that performance. All exercises were done with good form (which is a step up from my usual performance for this many pull-ups). Total reps: 267

Mike subbed 25x elevated beginner pull-ups instead of the kipping pull-ups. He did 2 rounds and collapsed with just under 2 minutes left on the clock. Total reps: 214

150311 – EMOM Snatch > Clean > Deadlift

Warm-up: 2 rounds of 30s sampsons + 30s quad stretches + 5x dead-hang pull-ups + 10x knees-to-elbows + 15x squats + 12x dips. Mixed a few toes-to-bar into the first round of K2E.

WOD: Every minute, perform 1 lift and add 10 pounds. Start with an empty barbell and full-squat snatch for as long as possible. Once your technique breaks on the snatch, continue with the same weight using full-squat cleans until your technique breaks. Once you cannot clean the weight, continue with the same weight using sumo deadlift until your technique breaks.

I snatched up to 85, then cleaned up to 175, then deadlifted up to 355. Slightly disappointed in my snatch, but I know I suck at full-squat snatch, and I think this was actually a PR, as sad as that seems. The weakness here is related to my weak OHS. Pretty happy with matching my PR on cleans (since previously I’ve only done that weight as power cleans), and I got very very close to 185 there. Slightly disappointed in deadlift (20# short of my Sumo Deadlift PR and way below my all-time 415 on conventional deadlift), but I will claim exhaustion by that point of the workout.

Mike snatched up to 75, then cleaned up to 105, then deadlifted up to 225.

150306 – CF Open 15.2

Warm-up: 3 rounds of 30s sampsons + 15x sit-ups + 15x push-ups + 5x squats

WOD: Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
65-lb. overhead squats, 10 reps
10 elevated beginner pull-ups or 3x kipping pull-ups

From 3:00-6:00
2 rounds of:
65-lb. overhead squats, 12 reps
12 elevated beginner pull-ups or 4x kipping pull-ups

From 6:00-9:00
2 rounds of:
65-lb. overhead squats, 14 reps
14 elevated beginner pull-ups or 4x kipping pull-ups

Etc., following same pattern until you fail to complete both rounds.

I did 5 rounds + 8x OHS, using the kipping pull-up scaling. Total reps = 84 (66 OHS + 18 KPU)

Mike did 3 rounds + 12x OHS + 10x EBPU, using elevated beginner pull-ups. Total reps = 86 (44 OHS + 42 EBPU)

150227 – CF Open 15.1 + 15.1a

Warm-up: 3 rounds of 30s sampsons + 15x each sit-ups, push-ups, and squats.

WOD:15.1: 9:00 AMRAP
10 knees-to-elbows (switching to 13x hanging leg raises for round 3+)
7 deadlifts, 115#
3 power snatches, 75#

Rest 5:00

15.1a: 6:00 to find a 1-rm clean and any way overhead.

I did 5 rounds + 12 hanging leg raises. Then I got a max of 175# Power Clean + Jerk. Failed three times at 185#, but each time I got close enough that I really think I could have gotten it if I were fresh. But that’s what this combo is all about, I suppose. And it did tie my previous max.

Mike did 3 rounds + 13 hanging leg raises + 7 deadlifts. Then he got a max of 115# Power Clean + Jerk. He didn’t try anything heavier.

150222 – SDHP + PP + Squats

Warm-up: 30s sampsons + 3 rounds of 15x push-ups + 15x sit-ups + 5x squats. I skipped all forms of pull-ups because I was even more sore/fatigued than yesterday.

WOD: 4 rounds for time of 10x each Sumo deadlift high pulls + push press + back squats.

I used a weight of 75# throughout and had a time of 5:56.

Mike used a weight of 65# and had a time of 9:45.

150224 – 5×3 HPS

Warm-up: 3 rounds of 30s sampsons + 10x dips + 15x each sit-ups, elevated beginner pull-ups, and squats. Was going to do 5x strict pull-ups per round instead of EBPUs, but after the EBPU WOD yesterday, I found that I was barely able to manage a single strict pull-up. By contrast, yesterday I was barely able to do any dips, and today I managed 30 reps (though each round was broken, and the last was broken into 3s and 2s).

WOD: 3-3-3-3-3 of hang power snatch

I did 75-85-95-115-125. Form was pretty shaky on the 125 (elbows bending much more than I usually consider acceptable for a snatch rep), but I got the weight up. All other rounds had great form.

150216 – Many Mini-Frans

Warm-up: 3 rounds of 30s sampsons + 15x each sit-ups, push-ups, and squats. Initially I wanted to use the warm-up to work on my dips, so I was going to do 10x dips each round. But I’m still so sore from the dip-centric workout last week that I only managed 3 reps before I was struggling to complete a rep. Next time…

WOD: EBPUs + 75# Thrusters, with the following rep scheme: 15-12-9, then rest, then 12-9-6, then rest, then 9-6-3.

I did 15-12-9 in 4:39. Then collapsed, completely exhausted, and took an untimed rest that was much longer than the prescribed 5 minutes. Then I did the 12-9-6 in 3:13. Then had a similar untimed rest. Then I did the 9-6-3 in 2:06.


March 2015
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