KB Swings / Box Jumps / Power Cleans

I needed a lift and a quick burner tonight.

Power Cleans

3-3-3-3-3

Then

6 min AMRAP, (1,2,3...)

KB Swings (2pood)
Box Jump 25"
Power Cleans 110#

This was a good one. The kettlebell swings to the box jump taxed the legs, then the power cleans to the kettlebell swings fried the arms.

I also tried the Rogue wrist straps tonight. they really did help, but when I took them off after, the blood came rushing back. Good times!

Weighted Pullups

This was supposed to be my rest day, but It didn't (and never seems to) work out that way. I decided to do the main site.


Weighted pullups

1-1-1-1-1-1-1

I've never done this actual WOD before. It wasn't bad, and I really don't know why I haven't done it before. See, there ARE benefits for occasionally following the main site!

WOD 12.1 Burpees x2

Twice in less than 24 hours, I did the 2012 Open WOD twice.

12.1 Open WOD

7 Minute AMRAP of:

Burpees

You must touch a target over your head with both hands for each rep to count. I did this twice, and it sucked both times. I did (however) learn quite a bit, and did much better the second time around.




A history of burpees

My video Submission



I also got 97 Double unders unbroken! ARG! 3 away!

Wall Balls / Burpee Pullups

I wanted a quick burner that wouldn't leave me sore, and I had to break in my new med ball, so I came up with this little beast.

21-15-9 of:

Wall balls
Burpee Pullups

for time.

In my warmup, I did a muscle-up, and felt my shoulder tinge a bit. I think that slowed my time down a bit. Also, the pullup rig I had to use was about 18" over my reach, and was a 1" diameter bar. Not exactly comfortable, but I still think I did fairly well.

The goal was to wear my self out without getting sore for the Open WOD tomorrow morning.

 
My new favorite video!

Sandbag Bear Complex / Jerry Cans / Situps / Stone

Now that "Benchmark" week is over, I decided to break out my "Strongman" gear again. I wanted a WOD that took familiar movements, but used unfamiliar equipment, and vice versa.

Buy in:

Two attempts on max rep double unders.

3 rounds of:

5 sandbag bear complexes (100#)
10 Overhead jerry can lunges
15 jerry can swings
20 Situps
2 Atlas Stone to Shoulder

**The bear complexes are the same movement as with a barbell, however after every rep, the bag must be dropped to the ground, and the hands must come completely off the bag. The jerry can is only 7/8 full of water (Makes the water slosh around). The situps are elbows to touch the ground above the ear, and then palms of the hands in front of the feet. The atlas stone is one lift to the cradle position, then to each shoulder.


About 2 minutes into this video, you can see a girl doing a sandbag bear complex.




About 30 seconds in, you can see a jerry can swing (full ROM would have it overhead, not eye level)

All you need..

Clean & Jerks / Double Unders

I wanted to do a lift with a quick burner. I wanted to do Clean and Jerks for the lift, so I loosely based the WOD after the 2011 Crossfit Open. I changed it into a ladder, added weight, and cut it to only 5 minutes.

Double Unders

2 attempts for max reps 

Then

Clean and Jerks
1-1-1-1-1-1-1

 Then

5 minute AMRAP of:

1,2,3... C&J (50% 1rm)
10,20,30... Double unders.

 I finished with a Mobility WOD on shoulders and range of motion in the elbows and shoulders as well.

I'm still not seeing much improvement with my overhead weights. I am getting more proficient with double unders, which was my Achilles heel even six months ago.

My Goals Before the Open - The Results

I made a list of goals back in September that I wanted to accomplish before the Open. These were written on my white board, and I had to look at each and every one of them every day when I did my programming.

I really don't like sharing my times on my blog, however because the Open begins tomorrow, I thought that it would be good to look back and share how I did.


My Goals Before the 2012 Crossfit Open:

• TIMES
• Sub 3 "Fran"  (2:59)
• Sub 3 "Grace" (2:52)
• Sub 35 "Murph" (32:47)
• Sub 22:00 5K (20:47)
• WEIGHTS
• 1K# CrossFit Total (960# Improved, but didn't get there.)
• 225# Overhead (210# Improved, and thought I could get this, but I will have to bias my work to focus more on overhead - I also struggle with HSPUs.)
• 500# Dead Lift (Plateaued for several months - didn't accomplish this either, however my numbers are now moving again.)
  
• MOVEMENTS
• 100 Unbroken Double Unders (90. I just ordered a new speed rope, and still hope to get this before the first Open WOD.)
• 50 Unbroken Pull-Ups (53)
• 10 Unbroken Pistols PER LEG (10 /leg)
• 5 Unbroken Muscle-Ups (I can string 5 together, but have to briefly reset. My goal now is to get 5 without touching the ground.)
• MASTER (Rx'd)
• Butterfly Kip (check!)
• Strict Handstand Push-Ups (I can do 2 unbroken with full range. I can also do kipping HSPU fairly efficiently.)
• Pistol (I'm able to do these now, and now want to string more than 10 per leg together.)
• Snatch (I've improved, but it still needs work. I can't say I mastered it.)

I also wanted to do the Burpee Mile, which I did for my birthday - and it sucked! I also wanted to get over a 280 on the USMC PFT, and I did - and it also sucked.

Overall, I'm ecstatic. As I look at the list, I really can't believe that I progressed so much in five months. On the other hand, I hate that I didn't accomplish ALL of my goals.

My goal for the Open is to be in the top 10% - 20% in my region and in the worldwide rankings. I know that my weaknesses will be punished, and I'm expecting that. But after the Open is over, I will have better understanding of my strengths and my weaknesses - and will be able to adjust my programming accordingly.

Honestly, I just hope I don't embarrass myself!

Gator

I took a full rest day on Sunday (a rarity, I know). I was geared up, and ready to do a killer WOD after - to get me prepped for the Open this weekend. I chose "Nasty Girls", and was ready to go. With my first warm up muscle-up, I felt that oh, so familiar tinge in my shoulder. It's not worth getting injured to the point of not being able to compete, so I had to change it up

Gator

8 Rounds of:

5 front squats 185#
26 ring pushups

For time.

I though that I was sucking it up on this WOD. I was pacing myself, and paying special attention to my shoulder and elbow. I was able to do all the front squats unbroken, and didn't hurt myself any further (that's good, right?) And when I compared my times on the online forums, I really didn't do too terribly!

Fran

I held off doing Fran until today because 1) I didn't have a good pullup bar until then, and 2) Fran scares the hell out of me.

Fran

21-15-9 of:

Thrusters 95#
pull-ups

For time.

The last time I did this one was in October, and it sucked then as well. I was down for about 20 minutes, and wasn't able to get a second WOD in this evening.

But, there were a couple good things - I finally got under the 3:00 mark! I squeaked under it, but I did it.

Also, I know that my chin was clearing the bar. I know this because on the second set of pullups, I hit my chin on the bar on the way down. Yes, I chipped a couple teeth (I really did), but at least I do know I was getting the full ROM :)

My Fran DID go better than this guy's!

400m Sprint / 5K

In keeping with tradition with doing benchmarks this week, I decided to work on running tonight

400m Sprint

After a good warm up, you have two attempts to run your fastest time with a 400m sprint. you may only take up to 5 minutes between the first and second run. (I PR'd!)

5K

After recovering from the 400m Sprint, run a 5k - for time.

I'm happy I PR'd with the sprint, but wasn't surprised I didn't PR on the 5k. I think the sprint fatigued me enight to prevent me from hitting a PR. All in all, it was a good run.

Oh yes, and the snow started falling during the 2nd kilometer. Good times...  

Crossfit Total

My next WOD for benchmark week was Crossfit Total.

Warm-Up

Mobility WOD flexibility in shoulders(See below)

3 attempts on max rep unbroken double-unders.

This Mobility WOD about killed me! I knew I had shoulder issues, but I really had no idea they needed this much work!

Crossfit Total

After you are warmed up, you have three attempts to get your 1 rep max in:

Dead Lift
Strict Press
Back Squat

* You only have three attempts, and you must do it all in one session.
 

I did CFT back in June, and wasn't exactly thrilled with my score. I had a goal to at least improve by 20#. I actually improved by 35# and PR'd in Back Squat and Deadlift!

It was a great lift day!

REST DAY!

I did it! I actually took a rest day!

After training so hard for the Open, I got in the habit of training. I had to force myself to take a rest day, but it was oh, so worth it.

I did a Mobility WOD for my shoulders, and another for my hips, but then called it for the day. I checked Mobility WOD, and found a good 3-day WOD for shoulders that I'm going to start today as well.

Helen on Ice

To continue my benchmark week, I decided to do Helen. The problem was that the running path was covered in ice, the pullup bar was a make-shift bar (so kipping didn't really work), and my kettlebell was 60#, about 8# heavier than it was supposed to be.

Helen

3 Rds of:

400m run (ice on paths)
21kb Swings 60# (on ice)
12 pullups

So, I didn't PR this time, but that really doesn't break my heart.

Grace

For Time:

30 Clean & Jerk 135#

New PR! Forearms are on FIRE!

5K / Squat / Pushups / Kettlebell Swings / Double Unders

For my "rest" WOD tonight, I wanted to run and do a little lifting.

5K and 21-15-9 of:

Air Squats
Paralette Pushups
Kettlebell Swings 1 pood
Double Unders

I ran on a 1.1 mile track, and spaced my equipment approx 400m apart. It wasn't much of a "rest".

Muscle Ups

For my second WOD, I wanted to do something I saw a Twitter friend of mine posted.  

Muscle Ups 30, for time.

I did this in the snow, with -6 degree weather, and had big ole' snow boots on. Furthermore, I'm not as proficiant as I should be with muscle-ups, so it was a bit tough (and that's a 'bit' of an understatement). I'm extremely glad I did it, and finished it. I'm extremely happy I was able to with those big boots!

Randy

For my first WOD today, I was planning on a Hero WOD. I had a friend that wanted to work on snatches, so:  

Randy

75 Power Snatches 75#

For Time This was the first time I did this one, and I felt good about it. The snatch is one of my weakest lifts, so I'm not surprised that I don't have a great time, but it gives me a base to work from.

Strict Pullups / Sandbag Sprint / Overhead Squat

I wanted another quick, hard WOD. I chose this (somewhat) triplet with short distances, moderate weights, and low reps to help to keep the intensity high.

5 Rounds of:

10 Strict pullups
25 yd Sandbag Sprint 100#
10 Overhead Squat 115#
25 yd Sandbag Sprint 100#

This WOD destroyed me!

Box Jump / KB Swing

Cold cold cold night! I wanted a fast, hard WOD tonight.

21-18-15-12-9-6-3 of:

Box jumps 20"
KB Swings 60#

I picked lighter loads so that I could sprint through it. It was a good one, but it was so cold, my toes went numb, and I smashed them a time or two..

Hang C&J / Run

For my "rest day", I still got some work in:

3-3-3-3-3 of:

Hang clean and jerk

Max 3 minutes between sets

THEN

2.25 mile run

The hang c&j is good. My weakness is going overhead, so this honed right in. The run would've been a bit longer, but 10 degree weather made it a bit dangerous.

OH! I also registered for the games!

Death By Burpee

It was far too cold and snowy to go outside, so I did death by Burpee.

Death by Burpee 

Every minute, on the minute, do 1 Burpee. Add one every round until you can't perform the required amount.

I improved from last time almost two rounds!

Stone / DL / GHD / Double Unders

For my second WOD, I got my inspiration from a WOD from the 2011 Games. I changed it up a bit, though.

3 rds of:

3 Atlas Stone to Shoulder
10 Changeplate Deadlifts 245#
15 GHDs
25-50-75 Double Unders

Air Force WOD

For my morning WOD, I did the Air Force WOD. It was a WOD they did at Sectionals in 2010.

20 Thrusters 95#
20 Sumo Deadlift High Pull 95#
20 Push Jerks 95#
20 Overhead Squats 95#
20 Front Squats 95#

Every minute on the minute, perform 4 burpees until the WOD is complete

Rahoi

I've been away from the interweb for a few days. On the 4th, I did the new hero WOD, Rahoi.

12 min AMRAP of:

12 Box Jumps 24"
6 Thrusters 95#
6 Bar Facing Burpees

This one was deceivingly tough - especially on the legs!