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.