Pwr snatch and Pwr clean max, 85% pwr clean test

 Being.

A. Power snatch; build to a max in 8 min

95#- ties PR

B. Power clean; build to a max in 8 min

125#- 5# off PR

C. Amrap power cleans in 3 min @85% of B

25 reps at 105#- 5 more than last time

D. Weighted back extensions @2022, 8-10x3; rest 90 seconds

15#, 25#, 35# all by 10

S2O, burpees, AD & DU

Training at 9am

A. S2O; 50 reps for time 115/75

S2O 2:40 5 sets of 10

B. 15 hand release burpees for time x4; rest 2 min

31s, 33s, 32s, 34s

+

12 min amrap @85%

Airdyne 12 calories

24 unbroken double under

7 rounds + 4 cals

Cleans, CTB, WB, and 95# Thrusters

A. Squat clean; build to a tough single (not a 1rm)

130- cleaned 135 but couldn't stand up the squat :(

B1. CTB chin ups; 7 unbroken x5; rest 1 min

B2. 15 wall balls unbroken x5; rest 1 min

B1 and B2 completed UB- felt good

+

3 min amrap:

6 thrusters 135/95

6 toes to bar

3 rounds- thrusters were heavy but feeling better

rest 3 min

6 min @85%

10 ohs 75/45

Row 150m

4 rounds + 5 OHS

Saturday 1 Hour Recovery on the AD

Training at 9am

Airdyne 10 min z1

+

Airdyne 1 min @85%

Airdyne 1 min @50%

x20

+

Airdyne 10 min z1

Felt awesome!  Definitely needed.

About 530 cals total.

12.5, for the 3rd time

A. Snatch pulls 3, 2, 1; rest 2 min

100#, 110, 115

B. Snatch balance 3, 3, 3; rest 2 min

60, 65, 75

+

Crossfit open workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

100/65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

101 reps 

+14 rep PR from last year- CtB are now SIGNIFICANTLY easier!  

Heavy single Pwr Clean, 3 min AMRAP w/ 85%, Box jumps and light snatches

A. Power clean; build to a tough single

125- 5# off PR

B. 3 min max reps power cleans @85% of A

20 at 105#- felt heavy

+

10-->1 unbroken ladders

Power snatch 95/55#

box jumps 24/20

+
5:05 - two of my favorites!

It was FREEZING cold in the gym this afternoon and I just couldn't get warmed up- yikes I can't wait for spring!

Shoulder Press, CGBP, and Row, HRPU, and T2B

A. Press 10, 8, 6, 4, 2; rest 2 min

55, 60, 65, 70, 75- could have gone heavier, didn't really know where to start

B. Close grip bench press; 2-3x3; rest 2 min

 85, 90, 95 all x 3

+

3 rounds for max reps @90%:

2 min row

rest 1 min

1 min hand release push ups

rest 30 seconds

30 seconds toes to bar

rest 3 min

Rnd 1: 483m / 30 / 17
Rnd 2: 492m / 28 / 17
Rnd 3: 491 / 30 / 18

Row felt hard today- 

Squat Clean EMOM, MU, and C2B

Training at 4p

A. Squat clean; 3 reps on the minute for 10 min @55-70% 1rm

70, 75, 80, 85, 90, 95, 100, 100, 100, 100 (video) all TnG

B. Muscle ups; 2-3 perfect reps on the minute for 15 min

Muscle ups; band assisted strict 2 EMOM for 15m

+

15-12-9

Squat clean 135/75#

CTB chin ups

6:50- felt winded- CtB were surprisingly easy- nice improvement here.  The video shows I did 14 CtB in Rd 1 and 13 in Rd 2- nice counting skills!

Reflection

From yesterday on the Blog.

Watch this first- then

1. list the top 3 things that make you feel alive!

presence and experience,  reaching for new limits, connecting 
After writing the above, I realized they are all quite connected, in that what truly makes me feel alive is my most authentic experience of life

2. what are you doing each day that shows you are striving after those top 3?

Reminding myself that to do the above, I must stay firmly rooted in each moment- letting go of past and future experiences by taking a deep breath and returning to the present, to truth, to love, to freedom.  Reaching for new limits encompasses physical, spiritual, and emotional learning and understanding.  I feed this through my training, yoga practice, and my family and friends who teach me daily.  Again, being present allows me to absorb, experience, and push my limits  of learning, and understanding.  And finally connecting is the authentic interaction with my family, my friends, and all of life.  Each morning when I see my daughter sleeping I am reminded of how we are all truly connected and I am in awe of the perfection of life. 

OPT Online Competition Day 2

Day 2 (comprised of 1 test):

 

Test 4:  90 Minute AMRAP

 

AMRAP in 90 Minutes:

1300m Row

200m Farmer Carry @ 2pd/hand for men, 1.5pd/hand for women

15 Wall Walks

42 Double Unders

6 Rounds even- I finished round six with about :45 seconds to go.

OPT Online Competition- Day 1

Training at 10 am

Day 1 (comprised of 3 tests):

 

Test 1: Snatch TnG Skill Test

In 10 min find your 10-Rep TnG (“Touch-and-Go”) Squat Snatch from the floor (video submission required)

Hit 75# x 10 but my squat depth was questionable, so I submitted 70# x 10 (video below)

 

 

- After completion of the Snatch TnG Skill test, you must take a 10 Minute Rest before moving onto Test 2

 

 

Test 2:  Burpee Repeatability Test

 

AMRAP Burpees in 40 sec/ rest 20 sec x 4

17, 16, 14, 12- total of 59

this was far more painful than I anticipated- I hit the wall on the last round and had a very hard time recovering before the next WOD

 

 

- After completion of the Burpee Repeatability Test, you must take a 15 Minute Rest before moving onto Test 3

 

Test 3:  Deadlift/Wall Ball Test

 

7 rounds for time of:

10 Deadlifts @ 175lbs for men, 125lbs for women

15 Wall Balls @ 20lbs to 10ft for men, 14lbs to 10ft for women

11:18

Felt nauseous through this entire WOD- and well afterwards- I have never been that affected by a wod- guess it means I'm finally learning how to push!

 

After completion of Deadlift/Wall Ball Test, you have completed Day 1.

Wtd pull up 3RM + 14 min AMRAP of MU, Thrusters and AD

Training at 3p

A. Weighted chin up; build to a 3rm

BWx3, 10#x3, 15# x 3, 20#x3- PR

+

14 min amrap:

28 muscle ups

56 thrusters 135/95

112 calories airdyne

Did jumping MU and honestly wasn't in any damn hurry to get to the 95# thrusters, got through 35 thrusters in sets of 3

Push Jerk 5RM + 100 S2O at 55# and 1k run

A. Push jerk; build to a 5rm

110#- could have done more but started too light and did about a million sets

+

For time:

100 S2O 75/55

1k run

9:30
PP in 4:50, 32, 10, 8, then 5 sets of 10- felt great to run, the sun was shining!

1.25 FS, 3RM Pwr Snatch, and 21-15-9 185# DL and Box Jumps

A. 1 1/4 front squat 6, 4, 2; rest 3 min

95 x6, 105x4, 115x2 (video) - felt light- but didn't really know where to start

B. Power snatch; build to a 3rm TnG

3 Tng PS - 90#

+

21-15-9

Deadlift 275/185

Box jump 30/24"

9:34- huge improvement for me in that I was able to complete this many DL at 185# without feeling completely wrecked... 

BTN PP, HSPU, and FRAN

A. Behind the neck push press 5, 5, 5; rest 2 min

75, 80, 85x4

B. Amrap sets of 3 unbroken hspu in 7 min

26 sets= 78 

+

21-15-9

thruster 95/65

chin up

4:52- PR, old FRAN time was 6:36

Pwr cleans, Pwr snatches, and open wod 12.2 redo

Training at 9am

A. Pause above the knee power clean 2, 2, 2, 1, 1, 1; rest 3 min

105#, 110, 115, 120, 120, 125

B. Power snatch from high blocks; build to a tough single

90#

+

Crossfit open workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/45 pound Snatch, 30 reps

135/75 pound Snatch, 30 reps

165/100 pound Snatch, 30 reps

210/120 pound

+
60 reps in 6:33- still unable to get under the bar, ugh...  45# UB, 75# sets of 5

Wtd pull ups and 100 pwr cleans + 75 pull ups + 33 FS

Training at 10 am

A. Weighted chin up 2, 2, 2; rest 2 min

15#, 20, 22 all by 2

+

15 min amrap:

100 power clean 95/65#

75 chin ups

50 front squat 95/65#

25 toes to bar

+
made it through 33 front squats- video of the PCs

Did sets of 10 for PC, sets of 5 for chin ups, 2 sets of 10 and AMRAP the rest FS

My grip was definitely my limiter- my forearms were smoked at the end of the power cleans which made hanging on to the pull up bar feel impossible.

Incline BP, Burpees, DU, AD, PP, HSPU oh my!

Training at 9:30 am

A. Incline bench press; 8-10x3; rest 2 min

55#, 65#, 70# all by 10- Maybe I was too inclined?- "Made" a creative incline bench with some plates, no incline bench.  Seems a bit light, but last 10 were challenging.  Had exactly 30 minutes to work out- so I was a bit pushed for time... not  a lot of warming up going on :)

+

For max reps:

5 min burpees= 86

4 min double unders= 200

3 min airdyne calories= 30

2 min push press 75/45#= 40

1 min hand release push ups= 14 

Total= 370 reps

last pushups felt impossible- like maybe an elephant was sitting on me.  

DL, Squat Cleans, Squat Snatches, and Thrusters

A. Deadlift 5, 4, 3, 2, 1; rest 3 min

A. DL 175, 185, 195, 205, 210 (video) all multiples TnG

+

For max reps:

3 min Squat clean 165/110- 13- low back was tight after DL

2 min squat snatch 135/90- 1 (+ 1 PS, and 2 f)- low back was super fatigued

1 min max reps thrusters 105/70-  8- felt super light compared to the above

(must switch out your own weights)

Tough training day. Way underestimated this one.

Split jerk, HSPU, 10 RFT T2B, BE, CU, HSC

Training at 7a

A. Split jerk 2, 2, 2; rest 2 min

115, 120 all by 2, 125 x 1

B. Amrap hspu in 10 min

85, all kipping- switched off with Becca so didn't really push here- 1st set of 24, then 10s and 1 set of 15

+

10 rounds for time:

5 toes to bar

10 back extensions

5 chin ups

10 hang squat clean 95/65#

17:50- squat cleans were miserable :)  Becca killed it- fastest time on the blog- nice job lady!!!

Tough single snatch, pwr clean and burpees

So glad to be home!  (even if it is FREEZING)

Training at 10a

A. Pause above the knee power clean 2, 2, 2, 2, 2; rest 3 min
85#, 95, 105, 115, 120

B. Power snatch; build to a tough single
95#- ties PR

+

10-8-6-4-2

Power clean 185/115#

Bar facing burpees

9:00- 1:51 improvement