Monday, February 20, 2017

CF Open 2017 Week #1

Monday - Tired from late game. Good warmup. No Pre
WOD - AMRAP 14:
75 Wallballs (20/14)
60 Calorie Row
45 Alternating Dumbbell Power Snatches (50/35) - 50# right, 35# left, clean+strict press
30 Chest to Bar Pull-Ups - Strict PU
209 reps (1 rep short of full round)
Post WOD - 6 Sets, Not For Time:
10 Meter Dumbbell Front Rack Walking Lunge 50#’s
10 Toes to Bar
Rest as needed between sets
10 min air bike cool down
Cryo, Xover

Tuesday - Slow easy warmup, not full. Antoinette showed up
WOD - “Nutcracker” – Part #1
AMRAP 3:
3 Power Cleans Deadlifts
3 Front Squats Hang Power Cleans
3 Push Jerks Front Squats
Rx – 115#
Rest 3:00
“Nutcracker” – Part #2
AMRAP 3:
Power Cleans Deadlifts
Front Squats Hang Power Cleans
Push Jerks Front Squats
Rx – 135#
Rest 3:00
“Nutcracker” – Part #3
AMRAP 3:
Power Cleans Deadlifts
Front Squats Hang Power Cleans
Push Jerks Front Squats
Rx – 155#
142 reps total.  6+5, 5+4, 3+7.
WOD2 - On the 2:30 x 4 Rounds (10 Minutes)
5 Barbell-Facing Burpees – Slow Pace
5 Barbell-Facing Burpees – Medium Pace
5 Barbell-Facing Burpees – Sprint Pace
This was FUN. Started really slow, ended really fast!

Wednesday - Coach 5,6.
WOD -
50 Calorie Assault Bike
125 Double-Unders
2,000 Meter Row
125 Double-Unders
50 Calorie Assault Bike
20:41 - dubs sucked, ass bike sucked. Row was ok, ~8 min
Stretch cool down.

Thursday - Rest, RomWod, Cryo, Xover.

Friday - Coach 5,6 - worked on open movements, test runs etc.
Screwed around an hour or so, then decided to do the Open wod......dumb
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
50# db, 24" box. 19:59..... 1 sec to spare. Quads went fast, lungs followed. If I could do it over, go slower on the burpee box overs. Take a breath at the top of each one. Going fast on these smoked me for the rest. Had to break snatches up WAY too much, sets of 10, 8, and even a couple 6....
Cryo, aspercream, estim, heat pad. Back is lit up!

Saturday - Short warmup. Getting something in before CHAOS.
Every 3:00 x 7 Rounds:
30/20 Calorie Assault Bike
8 Toes to Bar (strict)
Finished each round with ~50sec.
5 Rounds, every 2:00
Pausing Front Squats + Kipping HSPU
Set #1, On the 0:00 – 3 Pausing Front Squats 60% - 155
Set #2, On the 2:00 – 3 Pausing Front Squats 63%  - 160
Set #3, On the 4:00 – 2 Pausing Front Squats 66% - 175
Set #4, On the 6:00 – 2 Pausing Front Squats 69% - 185 (whoops, heavy)
Set #5, On the 8:00 – 2 Pausing Front Squats 72% - 185
Finished and started demo standards and get heats going for 17.1

Sunday - Rest recovery. RomWod, Xover, Soccer, played keeper for Ys team.

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