12 min AMRAP:
Result: 6 rounds + 3 burpees
3 fewer burpees than this attempt 6 months ago. I’m okay with it, it was HOT and I haven’t done burpees in forever. This was a long week out of town and I finally squeezed this workout in.
1.) Conditioning
3 Rounds:
Time: 8:37
For whatever reason this was over a minute faster than last time 3 months ago. Good weight. Good pace. Fun one and great way to get back to a CF style workout.
I’m starting this Open season weighing it at 196, which is about 8 pounds over where I’d like to be. It’s been a rough winter! The open is a good time to buckle down and get after it for 5 weeks, even if this will mostly be a train wreck.
16.1: 20 min AMRAP
Result: 4 rounds + 25 feet lunges.
That was brutal. Midline stability, shoulders, and cardio were toast. I’m pleased with my pacing, and pleased to have finished. That was a heavy weight for my conditioning, and I’m overweight to do chest to bar pullups right now.
Check. Done. On to the next one.
1.) Conditioning
3 Rounds:
Time: 9:58
Really need to get back on the conditioning train. This first round felt good, then the 10 rep squats into the burpees was a tough combo. Good weight. Need to redo this one more.
1. Strength
10 x 3 position Clean & Jerk [climbing]
Result:
Really pleased with this. Turns out 10 sets of climbing weights covers a lot of ground. Glad I started light, because 195 was closed to my max when I was fatigued at the end there. Felt strong though and still went touch & go.
My split jerk is really bad. The last three sets where a small push-out on the jerk.
2. Conditioning
7 minute AMRAP
Result: 2 rounds even. I finished round 2 with 20 seconds remaining, but my back was toast.
This was tough. Thrusters and burpees are my two worst exercises for conditioning. I should come back to this WOD and scale it down so I can keep moving better (and not after a strength WOD).
1.) Conditioning
5 Rounds:
Time: 11:40
Ouch. The burpees KILLED me big time. I was gassed big time – need to stick with the conditioning (and yea, the burpees).
2.) Strength
Back Squat: 10-10-10 across
205, 205, 205
These were tough. Pleased to hit 205 solidly on all 30 reps. I usually do this climbing and start out way too light, so this was the first one I really put some major stress into. Tunnel vision at the end of 10 :).
Just starting to mix some CrossFit workouts back in with other Insanity stuff. I’m off track on everything today with a sick preschooler. Managed to get this one in today:
1.) Strength
Front Squats: 3-3-3-3-3
These were rough. Felt like I hadn’t done ANY squats in months (which I haven’t). Pleased to squeak out 3 @ 225 on my first day back though.
2.) Conditioning
12 min AMRAP
Result: 6 rounds
This felt pretty awful. I was gassed pretty quick, and my quads were dead on the burpees. The cleans felt okay.
90 degrees out. Super humid. Sunny. So – much – sweat. Brutal.
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat
Result: 115
Did not feel good on this today at all. Felt slow and never got comfortable with the catch. The only part that felt strong was the OHS.
3 Rounds for Time
Time: 12:35
This was one of those workouts I was basically embarrassed by how poorly it went. Lately it’s just been lack of consistency with my focus on other projects, and the heat showed up right when I lost some consistency. Haven’t felt comfortable since.
Getting back on it tomorrow!
1.) Snatch Bar Complex: 7 reps of this complex
1 x Pocket High Pull + 1 x Hang High Pull + 1 x Hang Squat Snatch
95-95-105-105-115-115-115
My first time doing snatch high pulls. Fun! Felt good. Would probably start at 115 if I did this again now that I’ve got the skill down.
2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10 reps of Chest to Bar Pull Ups for time. Sets must be unbroken to count.
TIME = 10:00
This got really hard after the 7 rep round. By “unbroken” I just meant “stay on the bar.” I was able to do through 7 reps unbroken, but the last three sets were super tough and I just squeaked them out any way I could.
3. Conditioning
AMRAP 3:00
Rest 1:00
AMRAP 3:00
Rest 1:00
AMRAP 3:00
Result:
awful, hah. I expected the front squats to feel great after all the heavy long sets of squats I’ve been able to knock out. That was very far from true and torpedoed my whole WOD. I spent more time gasping then lifting.
AMRAP 1: 2 rounds even
Double Unders: 115
AMRAP 3: 1 round + 6 front squats
Feeling slow and heavy this week. Still struggling to get enough consistency under my belt from being sick. Back at it!
1.) Strength: Back Squat
These felt surprisingly heavy. Like I said, just feeling slow and heavy this week. Dang burgers.
2.) Conditioning
400m Run
Then
TIME: 12:54
This was surprisingly tough. I knew the burpees would be tough, and I was please with how I did on those. My legs were really struggling from the back squats though! Even those relatively light swings were tough at the end.
Another day in the books! #hustle
