Monday, March 23, 2015

Last week of CF Open, 15.5

Monday - 1660m row warmup - 6:50, slow. Legs are VERY sore from squats sat.
Back Squat 5 x 3 Box @ 80% - 225#
Push Jerk 1 x 3 - did 3@ 155#, got 2 @ 165#, missed the last rep
Spend 7 min working up to a near max 3 rep push jerk
Glute-Ham Raises Bridge 3 x 8 - 185#
WOD
3 Rounds For Time:
10 Alternating KB Snatches  53#
15 Pull ups
35 Double Unders
6:09 - chasing Chris the whole time! Fun one, but pull ups went the last round, had to do some singles.

Tuesday - 750m row warmup
Front Squat 7 x 1 80% - 190#
Super Set - 6×3 Single Arm Strict Press KB 35# (2x20# right arm)
4 Big set of unbroken pull ups. 2 rounds strict x 8, 2 rounds butterfly practice 3-5 reps
WOD
3 Rounds for time:
30 Calorie Row
8 Thrusters 115#
10 Burpee Over Bar
Rest 30 Seconds
11:47 - Thrusters SUCK. Last round actually felt the best. Got head out of the way for better press.

Wednesday - Rest, Yoga, study.

Thursday - 2000m row warmup 8:06
Power Snatch 7 x 1 80% - 105# felt easy.
6 x 40' Heavy Barbell Yoke Carry - 275#
5 Rounds of Max L Sit - 12, 12, 12, 10, 12.
WOD
2 Rounds For Time
10 Shoulder to Overhead 135
10 Burpee Box Over
15 Toes To Bar
5 Hang Cleans 135
Rest 30 Seconds
6:38 - Only used 115#, too much struggle to do 135 overhead right now. Hell, it was still a struggle at 115....

Friday - 500m row warmup. Hang cleans and couple thruster 115#. Judged first round.
CrossFit Games Open 15.5
27 Calorie Row
27 Thrusters, 95#
21 Calorie Row
21 Thrusters, 95#
15 Calorie Row
15 Thrusters, 95#
9 Calorie Row
9 Thrusters, 95#
13:25 - Not a great time. 2 no reps for failed thruster at top. May have gone out way too hard on first row. Not able to string more than 5 thrusters, most were sets of 4.
Did some muscleup work after, weighted vest ring dips and ring pull ups. Trying to do strict to chest.

Saturday - Row warmup, then group bar warmup.
5 -6 rounds - 6 deadlift 225#, 30+ dubs, 50 sec handstand hold.
Strict pull ups and strict ring dips.
Decided wasn't ready to redo 15.5... hopefully better by Monday.

Sunday - Rest. Spent most of the day standing at soccer games or sitting and eating.

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