130409 "Helen"

Buy in:

5 min jump rope

5 min DROMS

3 rounds of:

10 45# thrusters

20 sit-ups

Strength:

Shoulder press 5 x 5

warm

45 x 10, 95 x 10, 115 x 5, 125 x 5

work

135 x 5 x 5

Metcon:

“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (55# DBS)
12 Pull-ups
Time: 13:57
Compared to 120610
12:44

Over 1min slower this time but it was done at work. The transition time from outside to gym is roughly :30.

Cash out:
1mi walk

130408 Snatch

Buy in:

2 min jump rope

5 min DROMs

Burgener warm-up

BB Gymnastics:Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85% (130#)
Then, when the clock hits 5:00-
3:00 to complete: 3 X ME UB (unbroken) Snatches @ 75% (115#)
*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Score: 5-4-3

Strength:
Bench Press 1RM
45 x 10, 95 x 10, 135 x 7, 165 x 5, 185 x 3, 195 x 2, 205 x 1, 215 x 1, 230 x 1 (f)

130407 CrossFit Open 13.5

Buy in:
3 min Airdyne
Burgener warm-up w/ 65#
4 rounds of:
3 Thrusters (100#)
2 pull-ups

Metcon:
CrossFit Open 13.5
4 minute AMRAP of:
15 Thrusters (100#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Score: 58 reps

Cash out:
15-12-9
Power Snatch @ 100#
GHD Sit-ups
Time: 7:07

130405 EMOM C&J

Buy in:
5 min jump rope
5 min DROMs
clean progression

BB Gymnastics:
1) EMOM for 5 minutes: 2 Clean & Jerks (full) @ 75% =160#
Then, when the clock hits 5:00-
2 minute AMRAP of: Clean & Jerks (full) @ 75% =160#
*Score is total reps completed in 7 minutes.
There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
Reps: 14

This felt incredibly more anaerobic than I thought it would be.


Metcon:
For time-
3 rounds of:
20 KB Front Squats 24/16kg (50# DB Goblet squat)
7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg (50# DB)

Run 800m

3 rounds of:
15 KB Front Squats 24/16kg (50# DB Goblet squat)
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg (50# DB)
Time: 29:12

Suck fest. FGB-level of suck. Pull-ups were the easiest component but the last round of squats and snatches were a complete mental grind.

I read the KB front squats as goblet squats and that's what I did.

130404 Hi-bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
20 35# KB Goblet squat
2 x 20 35# KBS
10 35# KB TGU (5/side)

Strength:
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
Did not use %'s. Felt weak because of recent sickness (did not eat anything but chicken broth the day before). Used weight that felt challenging and maintained solid technique
185 x 5, 205 x 3 x 2, 225 x 1 x 3

Metcon:
4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Cleans 135#
Rest 1:1
*20 minute time cap.
Score (hit time cap): 3 rounds + 500m + 14 Burpees + 2 PC
Total time: 35:06

Cash out:
Easy 500m row

130404 The Girls Infographic

Courtesy of: East Dallas CrossFit

130403 CrossFit Open 13.4

Buy in:
5 x 3 cleans + 1 jerk
5 x 2 T2B

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 46 reps

Just returned from Florida trip. No access to equipment so had to do workout today.