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CrossFit Games 17.3

March 20, 2017 By deacon Leave a Comment

1. Conditioning / Warm Up

1 mile run

2. CrossFit Games 17.3

Result:

  • 3 Rounds + 7 CTB pull-ups (20 seconds remaining until 8:00)

Felt good about this. CTB felt better than expected. I can’t remember the last time I’ve done either of these movements, so completion is a win!

 

Filed Under: CrossFit Games Open, WOD Tagged With: AMRAP, c2b-pull-ups, squat-snatch

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CrossFit Games 16.1

February 27, 2016 By deacon Leave a Comment

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.

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16.1: 20 min AMRAP

  • 25 feet overhead walking lunge [95]
  • 8 bar facing burpees
  • 25 feet overhead walking lunge [95]
  • 8 chest to bar pull ups

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.

Filed Under: CrossFit Games Open Tagged With: burpees, c2b-pull-ups, oh-lunges

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Strength Stuff Only

June 12, 2015 By deacon Leave a Comment

Weird schedule today, not feeling great, so I skipped conditioning. Ben programmed 3 strength WODs anyway.

1.) Snatch

7 Min: 1 x every minute

  • 1 x Squat Snatch [120]

This started out (in my son’s words) squabaly, but ended feeling quick and strong. Pleased with 120 for these. After it was over and a short break I did a rep at 135 that was solid. Pretty close to a PR there!

2.) Strength

3 x 2 Front Squat

  • 225, 235, 235

These didn’t feel super tight and strong, but I eaked them out. Still some good weight on there for me.

3.) Strength Accessory

5 x 3 Snatch Grip Push Press (from a back rack)

  • 115, 135, 135, 145, 145

First time ever doing this lift. It was pretty fun once I got the hang of it. This is a big weakness of mine (surprise) and probably a big reason I can’t overhead squat more :).

PS: Finished with some banded chest to bar pull ups: 3 sets of 10. Focused on barbell hitting nipple line or lower. Need to keep on this one.

Filed Under: WOD Tagged With: c2b-pull-ups, front-squat, snatch-grip-push-press, squat-snatch

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Snatch Bar Complex + Conditioning

May 19, 2015 By deacon Leave a Comment

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

  • 6 Front squats [135]
  • 6 bar facing burpees

Rest 1:00

AMRAP 3:00

  • Double unders

Rest 1:00

AMRAP 3:00

  • 6 Front squats [135]
  • 6 bar facing burpees

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

Filed Under: WOD Tagged With: burpees, c2b-pull-ups, hang-squat-snatch, snatch-pull

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