River Ruckus 2013

Well- what a day!  It started off great with our first WOD at 11am- it was:

We finished in 14:31- this is slower than we did in the gym, but the transitions were much further.  We had to travel from station to station.  I did 6 sets of 5 on the SDLHP, 34 KBS then 6, and UB slam balls, and finally 5 TnG G2O, then singles.  

This gave us a 7th place finish.  We were 1st off the burpees and 2nd to the bear crawl- that's where we really slowed down.  Same set up as before, Sean started on the KBS, then me on the SDLHP, then Rick on the slam balls, and Becca on the G2O.  

WOD 2

We ended with 529 reps for a 3rd place finish.  I started on the DL and did 21 UB, then did 1 more.  I then moved to the box jumps and got a few no reps but ended up with ~35, then moved to the squats and got 51 squats, and finally ended with the push ups and got ~30.

WOD 3

We had the plan going into this that Becca and I would do the majority of the pull ups and Sean and Rick would do the majority of the wall balls.  I began with an AMRAP set of pull ups (30- PR) and then Becca did the same.  My next set was ~20 and then we switched back and forth from there.  Rick kicked off the wall balls with a set of 60!  Our overall time ended up being 8:44- which was a 10th place finish.  

So- we went into the finals in 3rd place- but they didn't seem to know that so we weren't announced as a team that qualified for the championship WOD.  We were shocked, but just figured we didn't do as well as we thought.  By the time it was figured out, the championship WOD was over, winners had been announced, trophies had been awarded, and I had left to eat dinner.  SO BUMMED!  Anyway, next time.

Saturday active recovery

Training at 7am

Did 45 minutes (Z1) on the AD- hopped off every 5 minutes to do 2 minutes of gymnastics skills to include:

- MU 
- Handstand walks
- HSPU
- Rope climbs
- Paralette pass throughs
- L- sits
- Pistols

River Ruckus tomorrow!

13.5... and thank god it's over :)(

Training at 10am

13.5

Every year I am so excited at the start of the Open, and equally as excited to see it come to a close.  It is very stressful- so it's nice to return to regular training.  That being said- 13.5 was pretty much what I expected- terrible and fast.  No surprise there.  C2B felt better than expected, and thrusters felt as bad as I remembered.  

The end result was 68 reps- or 2 rounds + 8 thrusters.

More team training

Did WOD 1 of the River Ruckus again with all team members present!  

Team Buy-in: 50 burpees

1. 40 Kettle bell swings 53/35
2. 30 Sumo Deadlift High Pulls 115/ 75
3. 20 slam balls 20/15
4. 10 Ground-to-Overhead 135/ 95

Team Cash Out: 100m bear crawl

Sean started on the KBS, then me on the SDLHP, then Rick on the slam balls, and Becca on the G2O.  This time we completed it all in 12:47.  Better time for sure.  
* All team members are to begin with burpees at the same time, but each member must have completed their individual burpeems before the team can move on

* The middle four drills (1-4) are then performed with each team member at a different station.  They rotate in the order listed and only move on once all four athletes have completed each of the drills.  

* Each team member then bear crawls 100m to the finish.  Time stops when last team member has crossed the finish line.

Double Day

9:30 AM

40 minutes on the AD- got off every 10 minutes to do some gymnastic skills:

Rope climb
GHD and BE
Handstand walks
Paralette pass throughs

Did some mobility and stretching

5 PM

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

85#, 95, 100 all x 3

+

15-12-9

Squat clean 135/75#

CTB chin ups

5:47

River Ruckus Team Training

AM
Training at 11a with Becca, Rick, and Sean.  Did the the second and final team WOD:

         

Did a trial of this in 30s- 

Amber/ Rick  then Becca/ Sean

DL    15/ 15            15/ 15

PU    16/ 18            21/ 18

AS    26/ 27            22/ 22

BJ    14/ 12ish        15/ 16

Good pairings- had similar results

And:

Video is partial- too long to upload the whole thing.  

I did 10 reps x 3 for FS, 10 reps x 3 for S2O, and 15 reps x 2 for HPC- felt good.  Overall time was 17:42

PM

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

Went from 80# to 100#

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

Did 1 rep

Sunday- rested, kind of

Went in Sunday to cheer for Katie and Tina and Kim- and everyone else doing 13.4.  Ended up doing a mini WOD after with Dan and Katie.

Training at 10a

5 Rds of:

15 cals AD
10 KBS 1.5 pd
1 MU
15 Slammers (20#)

Not for time.

KBS got heavy really quickly and ended up doing non false grip assisted MU- felt good.  Onward.