Crossfit Open 15.1

Crossfit Open 15.1
AMRAP 9
15 TTB
10 Deadlifts 115 lbs.
5 Snatches 115 lbs.
161 Reps

Crossfit Open 15.1A
6:00 to find 1 RM Clean & Jerk
237 lbs. (206, 227, 237)

My goal on this workout was to put up a solid, if unspectacular score.  Due to a lack of muscular endurance in my forearms, I know that high rep TTB are a weakness of mine so I wanted to mitigate the damage by breaking the TTB up into small sets from the beginning to prevent complete muscle failure in the later rounds.  The plan more or less worked and I finished right about where I expected to finish.  I was hoping for a little more (six full rounds), but I am happy that it wasn't a complete flame out.

I hit my hopeful weight on my clean and jerk, which was 93% of my 1 RM.  It was a struggle.  My grip was still shot so my second pull was pretty much non-existent.  Just tried to dive under the bar as fast as possible.

Training February 25, 2015

As my 23 year-old daughter said this morning, Merry Open Eve!

Snatch Technique Work
EMOM 10
Power Snatch + Snatch
155 lbs.

All the power snatches felt great and by the end the snatches felt pretty good.  The snatch at the end of minute 10 (I actually did 11:00 because I failed the snatch in minute 2) is probably the best snatch I have ever hit.  Some of the early snatches were extremely wobbly.

This year I feel like I could hit some snatches in the 165 lbs. range if they were to come up in a workout.

AMRAP 10 (Open Pace)
30 Double Unders
15 Wall Balls 20 lbs./10'
8 Rounds

I am slightly disappointed with this.  Coming into the workout I was thinking somewhere between 8 and 9 rounds.  I would have rather hit the high side of my estimate!  It all came down to shoulder fatigue.  I thought I would be able to hit all the wall balls unbroken, but that didn't happen.  One small break on the doubles because I felt an impending miss and I didn't want the psychological trauma of missing.

I think in an Open workout environment, with two days rest, I could (need to) get 9+ on this workout.

Training February 24, 2015

Three days...

Clean & Jerk
Heavy Single
255 lbs.

This is a 2 lbs. PR.  Not super happy with it, but I will take it.

AMRAP 10 at 90%
Ascending ladder 3, 6, 9, 12 ...
GTO 60% of above 155 lbs. (Singles)
CTP Pull-Ups (3, 6, 9, 7-5, 5-5-3-2)
94 Reps (4 GTO into round of 18)

Even at 90% this got a little spicy, but overall I am very, very pleased with how I moved through this one.  I feel like my GTO was efficient and my pull-ups have NEVER felt this good.  I was a little worried that I would not be able to maintain the butterfly under fatigue, but they felt good.

I hope I can keep those going through the Open.

No sound :(

Easy 1,000 Row (No straps / no cares...)

Training February 23, 2015

Thruster
Build to a heavy double
225 lbs.

Hit on my second attempt. On the first attempt, I caught the initial clean a little out front.  I am pretty excited about this since this is my 1 RM.

AMRAP 12 (80%)
400m Row
15 Thrusters 95 lbs. (10-5, 10-5, 15)
15 TTB (10-5, 10-5, 10-5)
3 Rounds + some meters

Worked on maintaining a steady breathing pattern on the thrusters and staying tight on the TTB.  My TTB have improved some since last year, but I think it will still be sets of 5 if, and when, they come up in the Open.

Training February 21, 2015

13:00 Cap

60 Calorie Row (2:39)

40 Burpees to 6″ Target (5:20)

30 Power Cleans 135 lbs. (8:01)

20 Muscle Ups (Capped at 13)

143 Reps

I thought I might do a little better, but for some reason, I am not very disappointed. Watching the video, I am not really pleased with the transition time between the burpees and the cleans (it certainly didn’t feel that long). If I was a little faster there, I might have been able to eek out a few more muscle ups. However, once I got on the cleans, I think I moved pretty well.

After the cap, I finished the remaining muscle ups I had left and these actually were a lot better. Started to get a feel for kipping the dip and it seemed like it saved a lot of energy (duh!).

I finished up the day with a EMOM for 12:00 of 10 walking front rack lunges at 155 lbs. and 6 butterfly CTBPU. The butterfly CTB are going to be ready for next week!

https://www.youtube.com/watch?v=MSKXqMd3B9o&feature=youtu.be

Training February 19, 2015

Thrusters 
4x3 Start a set every 1:30
205 lbs.

I am pretty happy with this.  The second rep was always the toughest.

Weighted Pull-Ups
4x2-3 Rest 2:00
90, 70, 80, 90

I did two reps each time.  To be honest, I wasn't feeling these today for some reason.  I usually enjoy these.  I started at 90 and had a "Wow, that is heavy sh!t" moment.


20 Rounds
5 Wall Balls
3 HSPU 4" Deficit
1 Power Clean 205 lbs.
25:18

HSPU were a struggle from the beginning.  My shoulders just felt very tired.  I think on a different day the result would be considerably better, but for today, this was the best I could do.

Training February 18, 2015

Hang Clean
4 RM
231 lbs.

Wow, this was rough!  I am not really happy about the last two reps, but I fought through and got them done.

6 Rounds
7 Power Snatches 95 lbs.
7 OHS 95 lbs.
7 Unbroken CTBPU
50 Double Unders
Rest 2:30 between rounds
1:35, 1:35, 1:31, 1:31, 1:34, 1:48

I am really happy with the way this went, especially the butterfly CTBPU.  I never thought I would get these and I think they are looking pretty good!  They feel great!

Admittedly, I probably needed to push the pace a little more on the snatches and OHS.  After watching the video, I look pretty methodical (i.e. slow).  Plus, my double under technique was a little shoddy and it caught up to me in the last round.

Training February 17, 2015

Push Press + 2 Split Jerks
4 Sets / Rest 2:00 between sets
185, 205, 215, 225

Yup, pretty jazzed about the 225!

Front Squats 1 & 1/4
3-3-3 / Rest 3:00 between sets
225, 245, 265

I stayed a little lighter than I normally would because of my back, but I also had to attempt the 265 twice because on the first attempt around about rep number 2, the lights started to go out.  These are brutal!

EMOM 6
3 Bar Muscle Ups
6 STO 135 lbs. w/Axle bar

STO felt a little heavier than it did last week, but I got it done without any misses.

EMOM 6
6 HSPU
10 Box Jump Overs 24"

Got all rounds in under the 1:00 for the first time.  Really happy about that, but man, are my HSPU SLOW!

EMOM 6
8 TTB
8 Pistols

Old man alert!  Those pistols were just horrific!  I don't think I got one good rep with my right leg. Also, I know that I wasn't opening my hips at the top.  I did not do this on purpose.  My back was in permalock.

Training February 16, 2015

Monday, Monday...

EMOM 12
25 Double Unders
1 Snatch 165 lbs.

Well, this went a little better than last week.  Some of these snatches were pretty ugly and some were surprisingly good.  I failed one and had a few almost fails.  Positive take-away: a good learning experience on how to save a lift.  Although some of these reminded me of this (at least I didn't resort to paper towels):

For me, this is one of the more mentally challenging things we have done.

Back Squat
1-1-1-1 Tempo 22x1
Rest 3:00

I skipped this.  SI joint is still pretty ouchy and these aggravate it it pretty bad. If it was August, I would probably test it out, but not now.

For Time
50 Wall Balls 30 lbs. (25-10-5-5-5)(2:14)
10 Muscle Ups (2-2-2-2-2)
10 Clean & Jerks 185 lbs. (Singles)
6:25

Overall, this went about how I expected.  The wall balls went a little better than anticipated and the clean and jerks took a little longer than I had hoped.  The muscle ups were just what I expected, which is actually a win because they usually go way worse than I think they will.

In an attempt to beat one of the workout partners, I went at the clean and jerks a little too aggressively and failed the jerk on the fourth rep.  Slowed me down a little. Workout partner went to town after that and beat me pretty soundly.

Training February 14, 2015

0:00-10:00

1500m Row

30 Alternating KB Snatches 53 lbs.

7:14

Off the rower at 5:24. I went to the ground with every rep of the KB snatches. Didn’t know if we had to or not.

10:00-20:00

1000m Row

30 Bar Facing Burpees

5:51

Off the rower at 13:36 (3:36) and just kept moving on the burpees.

20:00-30:00

750m Row

30 GTO 95 lbs. (5-5-5-5-7-1-1-1)

5:47

Off the rower at 22:51 (2:51) and alternated between power snatches and clean and jerks until the last 10 reps when I went to all C & J.

I liked today’s work.

After a little rest, I practiced some butterfly CTBPU (#crossfitopen2016) and then did EMOM for 10 minutes alternating between 10 wall balls at 30 lbs. and 10 TTB.

Finished with Flight Simulator.  Untimed, but no misses.

Training February 12, 2015

Thruster
4x2 Heavy
Start a set every 1:30
205x3, 215

These felt good.  I am really happy with 215.

Weighted Pull-Ups
4x3-4
Rest 2:00
53(4), 70(4), 85(3), 80(3)

These didn't feel great.  My "pullers" are tired this week.  Barely got the third one on the third set so I decided to bring it down a little bit on the last set to make sure I got the reps.

5-4-3-2-1
Thrusters 135 lbs.
Bar Muscle Ups
3:29

Argh!  Just didn't feel comfortable on the pull-up bar today.  Shoulders are tired and tight so I had a hard time hitting these fluidly.  A lot of wasted energy resulted in some fails.  This is a minute slower than the last time we did it.  I went unbroken then.  Some NSFW words were used...

Training February 11, 2015

Today was a mixed bag.  Some good things, some not so good things.

Hang Clean
5 RM
220 lbs.

I just barely missed the fifth rep on the first attempt so I gave it another shot and hit it.  I am really proud of the first three reps (particularly rep three) on the second attempt. Not so much reps four and five.  I don't know why the video of the second attempt is so blurry.

5 Rounds For Even Times Across
7 Power Snatches 95 lbs.
10 CTBPU 
40 Double Unders
2:00 Rest
1:07, 1:10, 1:23, 1:59, 1:49

Not good at all.  I used this workout to see if I could put together big sets (at least, 10 reps) of CTB in the Open and I can't (fives it will be).  Grip started to burn out in the second round of CTB and it was all uphill after that. Did singles the fifth round.  I could barely hold onto the jump rope.  I am really going to need to have a solid strategy on the CTB workout in the Open.  It will be my weakness again this year.

The one bright side was that I think I moved the snatches pretty well, which, even at 95 lbs., was not really the case this time last year.

Here are rounds one and four.  My best and my worst.  On round one, you can see that I am able to get my head through my shoulders on the downward part of the kip and this makes the CTB look pretty efficient.  By round four, my shoulders and grip were smoked and I couldn't get my head through, which caused the kip to be almost non-existent.

EMOM 10

Odd: 10 TTB

Even: 10 Pistols alternating

TTB were good.  Feel much more confident with these then I did last year.

Pistols, as always, started off rough and got better as the rounds went on.  If these come up in the Open, I am going to have to warm up for these for days!

Training February 10, 2015

Today was a much better day!  Back is feeling better and frame of mind is right.

2 Push Press + 2 Split Jerks
4 sets / 2:00 Rest
Don't put the bar down
185, 195, 205, 215

These felt so much better than they did the last two weeks.  I felt a lot stronger over my head and the split jerks felt fast.

Front Squats 1-1/4
4-4-4 / 2:00 Rest
225, 245, 265 (2)

These felt pretty good.  My back felt a little exposed at 265 so cut it short at 2 reps.  I felt like I could have powered through it, but too much to risk at this point.

EMOM 5
3 Bar Muscle Ups
6 STO 135 lbs. Axle Bar

This went great. I was a little concerned that the 135 lbs. over head would fatigue me and affect the bar muscle ups, but it was not a problem at all.

EMOM 6
6 HSPU
10 Box Jump Overs 24"

This went a lot better than last week.  I was a little over on the last round, but I am still pretty happy with it.  That is a lot of work to cram into a minute.

Rowing
4 x 500m
1:39/500m Pace
3:00 Rest
1:38.6, 1:39.0, 1:38.5, 1:43.2

Hit the wall again, but at least, it was in the fourth round.  I even was able to grab some time back in the last 150 meters on the fourth round.  Overall, I am pretty pleased with this.

Training February 9, 2015

Today was a complete sh!t show.  I am having some issues with my SI joint that is causing some serious back tightness. Everything felt completely disjointed.

EMOM10
25 Double Unders
1 Snatch 165 lbs.

Unbroken on the dubs. Very broken on the snatches (went full snatch here). Hit 5 out of the 10. Took video, but it was completely blurry. Must have had chalk sweat sludge on lens. Moving on...

HBBS
2-2-1-1
Tempo 22x1
295, called it

Holding that bottom position made my back howl so I bagged it. Extremely disappointing and frustrating.

For time
15 Muscle Ups (5-4-2-2-2)
15 Full Cleans 185 lbs. (5-singles)
4:17

I had a couple of fails on the muscle ups. These were not good. Finished muscle ups at exactly 2:30. Cleans were a gut check, but finally, something today went well. Received a phone call at the 2:00 mark and video stopped. Just that kinda day...

Training February 7, 2015

OHS
Build to a max in no more than 15:00 and four lifts
205 lbs.

I sandbagged here.  However, even with sandbagging, my depth was questionable.  First time I have ever done heavy OHS in Nanos, and it was hard for me.

For time (15:00 Cap)
10 OHS at 42% (95 lbs.)(Unbroken)
10 Box Jumps 24"
15 OHS at 60% (125 lbs.)(Unbroken)
15 Box Jumps 24"
20 OHS at 73% (145 lbs.)(10-5-5)
20 Box Jumps 24"
25 OHS at 82% (165 lbs.)(5-5-2-5-4-1-3)
25 Box Jumps 24"
16:33 (Had 22 OHS at 15:00)

This was a very tough workout for me!  Overhead squats are not my best movement, even though I have made a ton of progress on them in the last six months.  I had a hard time staying back on my heels wearing Nanos, but that is part of the game!  Box jumps were solid.  Haha!

Finished the day with some EMOM muscle ups.

Training February 5, 2015

Thruster
Heavy single in 15:00
225 lbs.

This actually ties my PR, but I thought my PR was 230 so I tried 235 and failed again.  I am going to get that some day.

225 lbs.

Weighted Pull-Up

Heavy Single

115 lbs.

5 lbs. PR.  Felt good and strong.

15-12-9

Thrusters 135 lbs. (15)(6-3-3)(4-3-2)

Burpee Pull Ups

6:31

This was pretty unpleasant.  I planned on breaking the first round of thrusters up either in 5's or 8-7, but they felt pretty good so I just kept going.  Happy I did. I really feel like it gave me some momentum.  Really happy about this, except I should have no repped myself on the the fourth thruster rep in the last round.  

Training February 4, 2015

Hang Clean (Full)
Heavy single in 15:00
253 lbs.

I think this is a 22 lbs. PR (although I don't think I have ever tested a single rep with a full hang clean, my records show the heaviest I have ever done in a complex was 231 lbs.).

Not very happy with it though.  Technique is crap.  Positives: I must have some pretty strong wrists and I am comfortable in a squat (thanks Mr. Pat "Pause Squat" McCarty).

3 Rounds (85%, 90%, 95%)
15 Power Snatches 95 lbs. (3's)(5's)(10-3-2)
15 CTBPU (5's)(5-5-3-1-F-1)(Singles!!!!)
60 Double Unders (Can't count)
Rest as long as the previous round took
2:42, 2:47, 3:20

This was a complete and utter sh!t show.  I was really looking forward to this as an indication of how far I have come on my CTBPU.  Well, I got an indication and it is not good.  Although snatches felt light, my shoulders felt tight during the first round of CTBPU and I could feel myself gripping the bar extra hard.  By the time I got the pull-ups in the second round, my forearms were like boulders! Actually had to no rep myself on the second to last rep because my chest didn't touch the bar!

I tried to make up time on the last round by pushing the snatches.  Bad strategy.  I ended up doing singles on the CTBPU because my grip was completely gone.

And I suck at counting double unders.

This is the second round.  My phone died during the third round.  So I couldn't even work my technology today.  Bad day all around.

EMOM 10
Odd: 5 Close Grip Bench Press 185 lbs.
Even: 0:30 FLR

Back is completely jacked up this morning so I wanted to do something where I could lie down.

Training February 3, 2015

2 Push Press + 1 Split Jerk
Build to a max set for the day in 15:00
215 lbs.

I have been feeling very weak with heavy overhead movements lately.  I was happy to get this, but it was a struggle.

Front Squats 1 & 1/4
5-5-5 Rest 3:00
205, 225, 245

I have never done these before.  I don't know if I ascended enough before going back down to the bottom, but these were pretty tough.

EMOM 5
3 Bar MU & 7 STO 115 lbs. Axle Bar

This wasn't too bad.  Bar muscle ups felt good.  We only have two axle bars so I let the workout partners use those, and I used some Fat Gripz I have.  Those things are rough.  Kill my thumbs!

Rest 4:00

EMOM 5
6 HSPU & 10 Box Jump Overs 24"

This turned into a complete sh!t show.  Clock got broken and HSPU were ugly.  A lot of time sitting on my head.  Rough!

Rowing
3x500m
1:39/500m Pace
Rest 3:00
1:37.3, 1:37.4, 1:38.4

Happy to get this done!  The last 250 meters on round three were a real gut check.

Training February 2, 2015

EMOM 8
20 Double Unders
1 Power Snatch 165 lbs.

Done! No misses on double unders or snatches.  Tried to finish each round in 0:30.  This is silly, but I am really pumped about this since I have never hit a snatch over 145 lbs. away from the platform, and I got all these on the opposite side of the gym.  Big victory for me! Haha!



HBBS
3-2-1-1 Tempo 22x1
275, 295, 315, 335

These felt pretty good.

Conditioning For Time
400m Row
21 Power Cleans 185 lbs.
400m Row 
15 Power Cleans 205 lbs.
400m Row
9 Power Cleans 225 lbs.
15:58

All singles on the power cleans and 1:50/500m pace (25 SPM) on the row in rounds 2 & 3.  First round row was 1:42/500m.  Lost about 0:20 on the third row due to a low battery on C2 computer, but if I am really honest, I was happy for the extra rest.

Overall, a good day.  I was a little intimidated by the weights when I first saw the programming for the day, but I was able to get it done with respectable results.