3-28-14
Open workout 14.5
11:32 - I felt pretty good throughout this. This was my first real workout since mon, because of me being under the weather. I felt that my pacing was pretty good, my goal was to keep moving steadily throughout - I didn't want to gas out and just stand there. I did all the thrusters UB and the burpees were controlled and smooth. I didn't seems as wrecked as everyone else around me when I was finished, so I guess I could have pushed more. But I'm pleased with this.
3-29-14
Row 500m @ 85%
Rest 2 min
x 5
1:37.9; 1:38.1; 1:38.1; 1:37.7; 1:38.3 - These felt pretty good today.
+
Airdyne 1 min @ 85-90%
Airdyne 1 min @ 50%
x 15
193 Avg Watt; 425 Cal - I didn't go as hard as I usually do, my legs were feeling it today. It felt good to move and sweat.
+
Mobility / Skill Work
Saturday, March 29, 2014
Wednesday, March 26, 2014
3-24-14
3-24-14
A. Squat Snatch; 3 Reps on the Min for 10 min @ 135lbs
Complete - half as singles and half as TnG
B1. 50 DUs for Time x 4; Rest 0 sec
0:36; 0:29; 0:39; 0:33
B2. MUs; 7 for Time x 4; Rest 3 min
0:37 (UB); 0:46 (4/3); 0:41 (4/3); 0:49 (4/3)
This all felt good today. The second set of DUs were unbroken, I broke on all of the other sets. I tripped up on 14 on the first set, 44 and 49 on the 3rd and at 40 on the 4th. They are getting better but I still need to get more efficient. MUs felt good today, my shoulders and triceps were feeling it on the last sets.
50-40-30-20-10
Wall Balls
KBS @ 1.5pood
13:04 - this was tough, my forearms were so tight from the set of 30 on. Breathing felt pretty good here. I had 2 guys from the gym do this with me - that helped it was fun.
3-25-14
A1. Push Press; 5 x 5; Rest 1 min
A2. bench Press; 5x 5; rest 1 min
A3. HSPU; 15 for Time x 5; Rest 1 min
A4. Burpees; 10 AFAP x 5; Rest 1 min
+
For Time
Row 500m
Run 400m
Row 500m
3-26-14
A. Farmers Walk 1.5pood/hand; 100m; Rest 3 min x 3
B. Slow Heavy Sled Drags; 50 m continuously walking; rest 2 min x 5
+
Airdyne Sprint 30sec @ 100% slow spin 3 min
x 5
I didn't get the 25th or 26th done. I have been feeling under the weather, nauseous and achy. I'm trying to rest and recover from this as quickly as possible so I'll be fresh for the open. I'm feeling a lot better today (wed the 26th) I've done some Z1 AD and Row and some mobility, I'm planning on doing a bit more this afternoon, maybe along with some lighter barbell work.
A. Squat Snatch; 3 Reps on the Min for 10 min @ 135lbs
Complete - half as singles and half as TnG
B1. 50 DUs for Time x 4; Rest 0 sec
0:36; 0:29; 0:39; 0:33
B2. MUs; 7 for Time x 4; Rest 3 min
0:37 (UB); 0:46 (4/3); 0:41 (4/3); 0:49 (4/3)
This all felt good today. The second set of DUs were unbroken, I broke on all of the other sets. I tripped up on 14 on the first set, 44 and 49 on the 3rd and at 40 on the 4th. They are getting better but I still need to get more efficient. MUs felt good today, my shoulders and triceps were feeling it on the last sets.
50-40-30-20-10
Wall Balls
KBS @ 1.5pood
13:04 - this was tough, my forearms were so tight from the set of 30 on. Breathing felt pretty good here. I had 2 guys from the gym do this with me - that helped it was fun.
3-25-14
A1. Push Press; 5 x 5; Rest 1 min
A2. bench Press; 5x 5; rest 1 min
A3. HSPU; 15 for Time x 5; Rest 1 min
A4. Burpees; 10 AFAP x 5; Rest 1 min
+
For Time
Row 500m
Run 400m
Row 500m
3-26-14
A. Farmers Walk 1.5pood/hand; 100m; Rest 3 min x 3
B. Slow Heavy Sled Drags; 50 m continuously walking; rest 2 min x 5
+
Airdyne Sprint 30sec @ 100% slow spin 3 min
x 5
I didn't get the 25th or 26th done. I have been feeling under the weather, nauseous and achy. I'm trying to rest and recover from this as quickly as possible so I'll be fresh for the open. I'm feeling a lot better today (wed the 26th) I've done some Z1 AD and Row and some mobility, I'm planning on doing a bit more this afternoon, maybe along with some lighter barbell work.
Saturday, March 22, 2014
3-21-14
3-21-14
Open Workout 14.4
208 Reps - I'm pretty happy with this score. I was a bit concerned before starting about being a bit sore in my legs froth the FS on wed, but it wasn't bad and didn't affect the workout. Now knowing I could get back to the row I would have liked to have gotten there earlier to get a few more cal. Overall I'm happy with this.
3-22-14
Row 500m @ 85%
Rest 2 min
x 5
1:38.8; 1:38.8; 1:38.4; 1:37.8; 1:36.7 - This felt good today, I can definitely tell that doing these repeats every Sat is getting easier to hold this pace.
+
Airdyne 1 mon @ 85-90%
Airdyne 1 min @ 50%
x 15
222 Avg Watt; 482 Cal
+
Mobility / Skill Work
Open Workout 14.4
208 Reps - I'm pretty happy with this score. I was a bit concerned before starting about being a bit sore in my legs froth the FS on wed, but it wasn't bad and didn't affect the workout. Now knowing I could get back to the row I would have liked to have gotten there earlier to get a few more cal. Overall I'm happy with this.
3-22-14
Row 500m @ 85%
Rest 2 min
x 5
1:38.8; 1:38.8; 1:38.4; 1:37.8; 1:36.7 - This felt good today, I can definitely tell that doing these repeats every Sat is getting easier to hold this pace.
+
Airdyne 1 mon @ 85-90%
Airdyne 1 min @ 50%
x 15
222 Avg Watt; 482 Cal
+
Mobility / Skill Work
Wednesday, March 19, 2014
3-17-14
3-17-14
Open Workout 14.3
137 Reps 6:51 tiebreak - One more rep this time. I went faster out from the start and did the feet at 275 differently and I got to 315 with a few more seconds. I the set at 275 all in sets of 3 mostly, this saved my back at least from fatiguing as quickly. I'm happy that I got at least one more rep.
3-18-14
A. Split Jerk; 1 Rep on the 30 sec for 30 Reps @ 70% 1RM( 203lbs)
Complete @ 205lbs - The weight felt good, I was working on my foot placement on the jerk mostly. That is still the biggest inconsistency especially under fatigue.
B. Push Press; 5,5,5,3,3,3; Rest 2 min
5 @ 135lbs; 5 @ 165lbs; 5 @ 175lbs; 5 @ 185lbs; 3 @ 195lbs; 3 @ 205lbs; 3 @ 215lbs - I know that this is a deload cycle through the end of the Open so I tried to keep it as that. I probably could have gone heavier on both the sets of 5 and 3, but they were tough and felt good for today.
+
5 Sets @ 100%
30 Wall Balls
10 Burpee
row Sprint 20 sec
--Rest 4 min--
1:55 - 8 Cal; 1:56 - 8 Cal; 1:55 - 8 Cal; 1:53 - 9 Cal; 1:51 - 8 Cal - All WB were unbroken, the burpee felt pretty slow at first and the getting onto the rower ate a few sec. This was pretty fun though.
3-19-14
A. Muscle Ups; 1 Rep on the 30 sec for 25 Reps
Complete - This was pretty east and I just thought of it as more of a warmup/prep for the rest of the workout.
B. Front Squat; 8-10 x 5; Rest 2:30
10 @ 185lbs; 10 @ 205lbs; 10 @ 225lbs; 10 @ 235lbs; 10 @ 245lbs - The last 2 reps at 235 and 245 got tough because of heart rate and breathing.
C. Double Unders; AMRAP sets of 15 Unbroken in 6 Min
17 - This felt good I only tripped up on 2 sets. I didn't know it but one of my buddies videotaped me in the middle of this. Watching myself from behind it was surprising how much more moor I do with my right hand - definitely not balanced between the two.
+
Airdyne 4 Min for Max Cal
113 Cal - This was tougher than normal. The first 30 sec felt pretty good, then my quads and glutes just blew up, so I started to push and pull harder w my arms and I very soon felt the DUs and MUs. I would have liked to have gotten more cal, but it is what it is
Open Workout 14.3
137 Reps 6:51 tiebreak - One more rep this time. I went faster out from the start and did the feet at 275 differently and I got to 315 with a few more seconds. I the set at 275 all in sets of 3 mostly, this saved my back at least from fatiguing as quickly. I'm happy that I got at least one more rep.
3-18-14
A. Split Jerk; 1 Rep on the 30 sec for 30 Reps @ 70% 1RM( 203lbs)
Complete @ 205lbs - The weight felt good, I was working on my foot placement on the jerk mostly. That is still the biggest inconsistency especially under fatigue.
B. Push Press; 5,5,5,3,3,3; Rest 2 min
5 @ 135lbs; 5 @ 165lbs; 5 @ 175lbs; 5 @ 185lbs; 3 @ 195lbs; 3 @ 205lbs; 3 @ 215lbs - I know that this is a deload cycle through the end of the Open so I tried to keep it as that. I probably could have gone heavier on both the sets of 5 and 3, but they were tough and felt good for today.
+
5 Sets @ 100%
30 Wall Balls
10 Burpee
row Sprint 20 sec
--Rest 4 min--
1:55 - 8 Cal; 1:56 - 8 Cal; 1:55 - 8 Cal; 1:53 - 9 Cal; 1:51 - 8 Cal - All WB were unbroken, the burpee felt pretty slow at first and the getting onto the rower ate a few sec. This was pretty fun though.
3-19-14
A. Muscle Ups; 1 Rep on the 30 sec for 25 Reps
Complete - This was pretty east and I just thought of it as more of a warmup/prep for the rest of the workout.
B. Front Squat; 8-10 x 5; Rest 2:30
10 @ 185lbs; 10 @ 205lbs; 10 @ 225lbs; 10 @ 235lbs; 10 @ 245lbs - The last 2 reps at 235 and 245 got tough because of heart rate and breathing.
C. Double Unders; AMRAP sets of 15 Unbroken in 6 Min
17 - This felt good I only tripped up on 2 sets. I didn't know it but one of my buddies videotaped me in the middle of this. Watching myself from behind it was surprising how much more moor I do with my right hand - definitely not balanced between the two.
+
Airdyne 4 Min for Max Cal
113 Cal - This was tougher than normal. The first 30 sec felt pretty good, then my quads and glutes just blew up, so I started to push and pull harder w my arms and I very soon felt the DUs and MUs. I would have liked to have gotten more cal, but it is what it is
Saturday, March 15, 2014
3-14-14
3-14-14
Open Workouit 14.3
136 reps - I felt okay about this I would have like to get closer to 12 to15 reps at 315. At 275 I started w a set of 5 then 3 then I started doing singles because the folks around me were yelling at me to. After about 6 singles my back started to get tight. Looking back I think I would have done better doing sets of 3 to 4 TnG. I feel like that first pull over and over really fatigued my back, my back always feels better after the first rep on TnG. I don't know I might give it another shot on Mon depending on how I feel.
3-15-14
Row 500m @ 85%
Rest 2 min
X 5
1:41.9; 1:39.8; 1:38.4; 1:38.0; 1:37.4 - These felt pretty good today, it took a row or two to get into it, my legs didn't want to push on the first row. The last 3 felt really good.
Airdyne 1 min @ 85-90%
Airdyne 1 min @ 50 %
X 15
476Cal; 219 Avg Watt
+
Mobility / Skill Work
Open Workouit 14.3
136 reps - I felt okay about this I would have like to get closer to 12 to15 reps at 315. At 275 I started w a set of 5 then 3 then I started doing singles because the folks around me were yelling at me to. After about 6 singles my back started to get tight. Looking back I think I would have done better doing sets of 3 to 4 TnG. I feel like that first pull over and over really fatigued my back, my back always feels better after the first rep on TnG. I don't know I might give it another shot on Mon depending on how I feel.
3-15-14
Row 500m @ 85%
Rest 2 min
X 5
1:41.9; 1:39.8; 1:38.4; 1:38.0; 1:37.4 - These felt pretty good today, it took a row or two to get into it, my legs didn't want to push on the first row. The last 3 felt really good.
Airdyne 1 min @ 85-90%
Airdyne 1 min @ 50 %
X 15
476Cal; 219 Avg Watt
+
Mobility / Skill Work
Wednesday, March 12, 2014
3-10-14
3-10-14
Re-Do Open Workout 14.2
I started the workout but on the second set of 12 C2B my right hand started to rip. I decided to call it so my hands world be fresh for Fri. The OHS felt better today really fast, however I could tell that my lats and posterior delts were feeling it already. I put on my gymnastic straps and did a few sets of 3 strict C2B along with some front and back levers on the rings and some handstand walk tec work.
3-11-14
Airdyne 10 Min @ Z1
Row 10 Min @ Z1
X 2
178 Avg Watt, 133 Cal
2500m
189 Avg Watt, 141 Cal
2500m
This felt good today, Kept it easy
3-12-14
A. Squat Clean Clusters 1.1.1 x 5; Rest 20 sec / 3 min
185lbs; 205lbs; 225lbs; 235lbs; 245lbs; 250lbs; 255lbs; 260lbs - The pulls and catch felt great today, however coming out of the squat was slow for some reason. I know that I need more work here.
I was pretty tired this morning but I got feeling good as soon as I started moving the bar around. I'm not totally positive if I was even suppose to be squat cleaning, my programming said Clean Snatch Clusters for this part.
B. Squat Snatch; 2.2.1.1 rest 2 min
2 @ 135lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175;bs; 2 @ 185lbs; 2 @ 195lbs; I missed the second rep at 205lbs; Then moved up to a single at 215lbs and missed it. I could tell that me CNS was done so I called it. Its crazy how quickly that happens 195 felt great.
C1. 10 Burpee AFAP x 3; Rest 1 Min
0:20; 0:19; 0:19
C2. 10 C2B Pull-Ups Unbroken x 3; Rest 1 min
0:16; 0:16; 0:16
+
Airdyme 1 Min for Max Cal
712 Avg Watt; 48 Cal - My goal was 50 cal, felt pretty good though.
Re-Do Open Workout 14.2
I started the workout but on the second set of 12 C2B my right hand started to rip. I decided to call it so my hands world be fresh for Fri. The OHS felt better today really fast, however I could tell that my lats and posterior delts were feeling it already. I put on my gymnastic straps and did a few sets of 3 strict C2B along with some front and back levers on the rings and some handstand walk tec work.
3-11-14
Airdyne 10 Min @ Z1
Row 10 Min @ Z1
X 2
178 Avg Watt, 133 Cal
2500m
189 Avg Watt, 141 Cal
2500m
This felt good today, Kept it easy
3-12-14
A. Squat Clean Clusters 1.1.1 x 5; Rest 20 sec / 3 min
185lbs; 205lbs; 225lbs; 235lbs; 245lbs; 250lbs; 255lbs; 260lbs - The pulls and catch felt great today, however coming out of the squat was slow for some reason. I know that I need more work here.
I was pretty tired this morning but I got feeling good as soon as I started moving the bar around. I'm not totally positive if I was even suppose to be squat cleaning, my programming said Clean Snatch Clusters for this part.
B. Squat Snatch; 2.2.1.1 rest 2 min
2 @ 135lbs; 2 @ 155lbs; 2 @ 165lbs; 2 @ 175;bs; 2 @ 185lbs; 2 @ 195lbs; I missed the second rep at 205lbs; Then moved up to a single at 215lbs and missed it. I could tell that me CNS was done so I called it. Its crazy how quickly that happens 195 felt great.
C1. 10 Burpee AFAP x 3; Rest 1 Min
0:20; 0:19; 0:19
C2. 10 C2B Pull-Ups Unbroken x 3; Rest 1 min
0:16; 0:16; 0:16
+
Airdyme 1 Min for Max Cal
712 Avg Watt; 48 Cal - My goal was 50 cal, felt pretty good though.
Saturday, March 8, 2014
3-8-14
3-8-14
Open Workout 14.2
178 Reps - I'm pretty pleased with this score. C2B pull-ups were definitely the limiter. I just started to burn out on the set of 16 bad. My posterior deltoid was burning at the end of this.
3-9-14
Row 500m @ 85%
Rest 2 min
X 5
1:41.6; 1:39.3; 1:38.3; 1:39.2; 1:39.1 - These felt pretty good today.
Airdyne 1 min @ 85- 90%
Airdyne 1 min @ 50%
x 15
220 Avg Watt; 476 Cal - My quads were feeling it on this. I didn't push super hard but got a good sweat and felt good after. We had several folks doing 14.2 so I was cheering them on as I did this.
+
Mobility/skill work
Open Workout 14.2
178 Reps - I'm pretty pleased with this score. C2B pull-ups were definitely the limiter. I just started to burn out on the set of 16 bad. My posterior deltoid was burning at the end of this.
3-9-14
Row 500m @ 85%
Rest 2 min
X 5
1:41.6; 1:39.3; 1:38.3; 1:39.2; 1:39.1 - These felt pretty good today.
Airdyne 1 min @ 85- 90%
Airdyne 1 min @ 50%
x 15
220 Avg Watt; 476 Cal - My quads were feeling it on this. I didn't push super hard but got a good sweat and felt good after. We had several folks doing 14.2 so I was cheering them on as I did this.
+
Mobility/skill work
Wednesday, March 5, 2014
3-3-14
3-3-14
Open Workout 14.1
310 - This was an improvement from Fri. I didn't come out pacing like I did last time. The limiter was DUs, The first 5 Rounds felt good, I might have tripped up on the 5th round 2 times - but not big trip ups. The 6th round however my heart rate and breathing were jacked up and I struggled on the DUs. I ate up way too much time here.
3-4-14
Airdyne 10 Min
Row 10 Min
x 2 @ Z1
211 avg watt 154 cal
2460m
215 avg watt 155 cal
2530m
This felt good, I needed time to zone out and think
3-5-14
A. Power Snatch Clusters 1.1.1 x 5; Rest 20sec / 3 min
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs - These felt pretty good once I got warmed up a bit. My hamstrings are tight today after 14.1, I guess from not binding as much at the hip and not stopping at my thigh on the way down. (I love that HQ has programmed a workout for the open that rewards bad form, the more you are willing to sacrifice technique the higher score you get)
B. Front Squat; 5,3,1; Rest 2 min
5 @ 225lbs; 5 @ 275lbs; 3 @ 295lbs; 1 @ 315lbs - these felt good I probably could have gotten 320 if I had tried it. I was trying not to do too many sets so I wouldn't kill my legs for Fri.
C1. AMRAP Unbroken Strict HSPU x 3; Rest 1 min
18, 16, 13
C1. AMRAP Unbroken Strict Pull-Ups x 3; Rest 1 min
15, 13, 11 - This was pretty toughI was happy with my HSPU but I would have liked to have gotten more on the pull-ups.
+
Row 500m For Time
1:29.7 - I'm not very happy with this, I don't know why my rows have been feeling a lot harder than they used to. My legs just didn't have a lot left in them on the last 100m.
Open Workout 14.1
310 - This was an improvement from Fri. I didn't come out pacing like I did last time. The limiter was DUs, The first 5 Rounds felt good, I might have tripped up on the 5th round 2 times - but not big trip ups. The 6th round however my heart rate and breathing were jacked up and I struggled on the DUs. I ate up way too much time here.
3-4-14
Airdyne 10 Min
Row 10 Min
x 2 @ Z1
211 avg watt 154 cal
2460m
215 avg watt 155 cal
2530m
This felt good, I needed time to zone out and think
3-5-14
A. Power Snatch Clusters 1.1.1 x 5; Rest 20sec / 3 min
135lbs; 155lbs; 165lbs; 175lbs; 185lbs; 195lbs - These felt pretty good once I got warmed up a bit. My hamstrings are tight today after 14.1, I guess from not binding as much at the hip and not stopping at my thigh on the way down. (I love that HQ has programmed a workout for the open that rewards bad form, the more you are willing to sacrifice technique the higher score you get)
B. Front Squat; 5,3,1; Rest 2 min
5 @ 225lbs; 5 @ 275lbs; 3 @ 295lbs; 1 @ 315lbs - these felt good I probably could have gotten 320 if I had tried it. I was trying not to do too many sets so I wouldn't kill my legs for Fri.
C1. AMRAP Unbroken Strict HSPU x 3; Rest 1 min
18, 16, 13
C1. AMRAP Unbroken Strict Pull-Ups x 3; Rest 1 min
15, 13, 11 - This was pretty toughI was happy with my HSPU but I would have liked to have gotten more on the pull-ups.
+
Row 500m For Time
1:29.7 - I'm not very happy with this, I don't know why my rows have been feeling a lot harder than they used to. My legs just didn't have a lot left in them on the last 100m.
Saturday, March 1, 2014
2-28-14
2-28-14
Crossfit Open Workout 14.1
281 Reps - I'm not happy with this at all. I think that I paced it way too much. I am very disappointed.
3-1-14
Row 500m @ 85
Rest 2 min
x 5
1:36.4; 1:35.7; 1:35.9; 136.2; 144.2 - These felt good and strong for the first 4 sets, on the 5th my left VMO and the arch of my foot cramped up pretty good. Other than that these felt good.
+
Airdyne 1 min @ 85 - 90%
Airdyne 1 min @ 50%
x 15
215 AVG Watt, 468 Cal - This felt good today, The last 10 min was pretty painful but good, I was trying to hold 350W on the 60 sec on.
+
Mobility / Skill Work
Foam rolling my calfs and working on DUs, just trying to be more efficient.
Crossfit Open Workout 14.1
281 Reps - I'm not happy with this at all. I think that I paced it way too much. I am very disappointed.
3-1-14
Row 500m @ 85
Rest 2 min
x 5
1:36.4; 1:35.7; 1:35.9; 136.2; 144.2 - These felt good and strong for the first 4 sets, on the 5th my left VMO and the arch of my foot cramped up pretty good. Other than that these felt good.
+
Airdyne 1 min @ 85 - 90%
Airdyne 1 min @ 50%
x 15
215 AVG Watt, 468 Cal - This felt good today, The last 10 min was pretty painful but good, I was trying to hold 350W on the 60 sec on.
+
Mobility / Skill Work
Foam rolling my calfs and working on DUs, just trying to be more efficient.
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