Lift

Snatch to 155, CJ to 185, back squat to 225

Half Grace:
15 power clean and jerk in 1:45

Cleans

Warmup: 5 squat cleans 95, 3 squat cleans 125lb

5x(1 squat clean, 2 front squats, 1 push jerk) 135lb

3 rounds for time:
10 clean and jerk 105lb
10 strict pullups
Completed in 8:07
Rounds: 1:45, 2:20, 4:02

Finisher: 30 toes to bar

Crossfit Total

Warmup
Overhead squat 3x45lb; front squat: 3x95, 3x135lb
Back squat: 3x155lb, 1 at 185, 200, 210lb (PR)
Military press: 3 at 95, 1 at 115, 120, 125*lb (PR)
Deadlift: 3 at 185, 1 at 225, 255, 265, 280, 285lb (PR)

Crossfit Total: 615lb (279kg) at 156lb (71kg) for BWx3.94

I failed to squat 215lb and didn't try to deadlift more than 285lb. I couldn't get the 125lb press past my ears so after a few attempts I took off the clips and got it up two separate times. Tried again with the clips back on and just couldn't get it past that sticking point. Reminds me to work the bottom half of the ROM in my HSPU. Soon I'll clear BWx4.

AMRAP 10:00 of:
5 clean and jerk 115lb
10 body-weight squats
Completed 6 rounds

I actually started out trying to do the 908 WoD, which was AMRAP 12:00 of (5 thrusters, 10 burpees), but after the first round (which took 1:05) I adjusted to my own thing. I wound up finishing 6 rounds with almost a minute left on the clock, so I called it there. It was like Grace lite plus 60 squats.

Squats, Kettlebells

Warmup: 5 overhead squat 45lb; 3 front squat 95, 125lb

Back squat: 3x8 at 165lb

Military press: 3x4 and 3x5 at 95lb

30-20-10 reps for time:

Reverse kettlebell lunges 70lb

Kettlebell swings 53lb

Completed in 7:50

Rounds: 2:55, 3:50, 1:05

GHD hip extensions: 20, 10-5-5 (I suck at these)

Team Workout

20min AMRAP:
2x10m sled push +45lb
Max box jumps 24"
Max zercher sandbag reverse lunges
Completed: 6 rounds plus 2x10m sled push

4x25 GHD situps

Finished at least 10 reps of box jump and reverse lunges each round, often 15 or more for the box jumps. Also not entirely sure we didn't do more rounds, because I was too winded to care about keeping count. They'd asked me to jump in to complete their trio, but I wasn't properly warmed up because I was planning on doing the following class. Whatever. Difficult workout either way.

Garden State Open

Men's Scaled Division

WOD #1:
1mi run (finished in 6:00)
30 deadlift 155lb
50 box jumps 24"
Completed in 10:06 for 3rd place

WOD #2: Snatch ladder
5 burpees, 1 clean, 1 snatch
65, 75, 85, 95, 105, 115lb, 1 clean 125lb + 5 burpees
Finished 13th of 16

WOD #3:
50 wall balls 14lb 10'
20 reverse overhead lunges per leg 35lb
30 thrusters 65lb
Completed in 6:13 for 6th place
Compare to: 10/22/12

Finished 6th overall 16, not bad for my first Crossfit event.

Snatch

4mi biking in 17:30

Snatch: 3 at 45, 65, 95, 105, 115, 125; 1 at 130lb

4mi biking in 18:30

That's a snatch PR by 15lb.

Sandy Be Damned

2k row in 7:33
500m splits: 1:51, 1:53, 1:57, 1:52

5:00 rest, then:

3 rounds for time:
20 kettlebell swings 70lb
20 box jumps 30"
Completed in 10:28
Rounds: 2:45, 3:40, 4:03

Hollow hold: 0:40 on, 0:20 off, 0:20 on, 4x(0:30 off, 0:15 on)

I'd already had three straight rest days and didn't think I was likely to do a workout on my own with a hurricane coming. So the only solution was to sack up and hit the local box for a WOD. I pushed on the row, was sucking wind and dreading the second half of the workout and already thought the 70lb KBS was ambitious. I only brought them to shoulder-height, but we were supposed to push through without putting the kettlebell down and that wasn't happening. Mental, my ass. That shit is heavy. I couldn't get any real momentum behind it. I saved my time on the box jumps, getting through sets of five even though I wanted to quit after the first round. I just didn't want to have to face the swings again. My lungs haven't hurt like that in a some time.

Squats, GSO Workout #3

Warmup squats: 5 overhead 45, 3 front 135, 3 back 155lb

Back squat: 2x3 at 185, 5 at 180, 3 at 180, 5 at 155, 3 at 155lb

Garden State Open Workout #3 (scaled):
50 wall balls 20lb to 10' target
40 reverse overhead lunges 45lb
30 thrusters 85lb
Completed in 10:10
(Wall balls in 2:20, lunges in 2:45, thrusters in 5:05)

Hollow hold: 0:30 on, 0:30 rest, 0:30 on, 0:30 rest, 0:15 on, 0:15 rest, 0:15 on
3x15 GHD situps
HSPU practice: 3 at 1 abmat, 7 at 1.5 abmats, 5 at 1.5 abmats
2x3 HSPU parallelette negatives

I didn't mean to jump 10lb from last week on the squats and it was a mistake that cost me. I struggled on those first two sets, and after a set of 5 at the correct weight I was totally toast. Had to drop down and still felt terrible. The WOD wasn't so bad, although the thrusters were killer. Might hurt tomorrow. Probably.

Military Press, Grace

Military press: 4x5 at 85, 5 at 90lb

"Grace" scaled: 30 clean and jerk for time at 115lb
Completed in 4:47
10 rep splits: 1:05, 1:55, 1:47

Compare to: 6/13/12 and 11/5/10

3x5 L-hang pullups, 2x5 knee-tuck pullups

Hips

Clean and jerk practice: 3 at 65, 135, 145lb

21-18-15-13-9-6-3 reps for time:
Ring dips (blue band)
Sumo deadlift high pull 95lb
Completed in 12:02

3x15 GHD extensions

I was struggling a bit on the early SDHP reps, but eventually started using my hips. It felt heavy. Hips help. I need to start repping cleans again because they feel much heavier than they did in Germany. But, on a higher note, the ring dips weren't so bad. Next workout I'm dropping to a more challenging band. I'm not at the level where I can bang out 84 reps without one, but strength is coming...

Squats, Abs

Warmup: 5 overhead squat 45, 3 back squat at 135, 155lb
Back squat: 5x5 at 175lb

21-15-9 for time:
Front squat 115lb
Bar-facing burpees
Completed in 12:12
Rounds: 4:30, 4:30, 3:12

Max toes to bar: 15, 12, 15
HSPU practice: 3 at 1 abmat, 3 parallette negatives
Plank: 1:45 front, 0:15 rest, 0:45 L, 0:15 rest, 0:45 R
25 GHD situps, 15 leg lifts, 0:30 hollow hold
Raised plank: 0:45 L, 0:15 rest, 0:45 R, 0:15 rest, 0:45 front

Goal Work

Warmup, double-under practice
3 snatch 95lb, 3 hang clean 135lb

Deadlift: 3 at 185, 5 at 185, 3 at 235lb
Deadlift for form: 10 at 135, 5 at 165, 185, 205

21-15-9 for time:
Thrusters 95lb
Kettlebell swing 53lb
Double-unders
Completed in 15:45
Rounds: 5:15 (2:45, 1:15, 0:45), 6:45 (4:00, 1:25, 1:20), 3:45 (2:15, 1:00, 0:30)

Thrusters are awful, and I couldn't string together more than 3 double-unders. This was not a fun workout.

Snatch

Snatch practice

12:00 AMRAP:
5 hang power snatch 65lb
15 wall balls
Completed 7 rounds + 5 snatches, 8 wall balls

0:60, 0:30, 3x0:15 hollow hold
2x0:30 plank

Snatch is weak. No muscle memory.

Back Squat, Cardio

Warmup

10 overhead squat 45, 3 front squat 135lb

Back squat: 4x5 at 165, 5 at 170lb

4 rounds for time:

40 double-unders

30 squats

20 abmat situps

Finished in 10:01

Rounds: 2:10, 2:30, 2:45, 2:36

Handstand practice

Press, Triplet, Cardio

Military press: 5x5 at 81lb

15:00 AMRAP:

7 strict DB press 30lb

11 toes-to-bar

15 walking overhead lunge, 45lb plate

Completed 6 rounds

5 rounds:

300m row

300m run

Power Cleans, Triplet

Preeeetty sore today.

Power clean practice: 3 at 65, 135, 165, 135

21-15-9 for time:
Deadlift 185lb
Box jumps 24"
Ring dips (blue band)
Completed in 10:07
Rounds: 4:00, 3:53, 2:14

Those deads got really difficult. The cleans also didn't feel great, didn't feel like I was getting my hips open. Trainer Alan critiqued that I wasn't patient enough with my pull, trying to pop up too early. I feel like I should get a camera and film myself. On the plus side I was putting together box jumps without too much trouble. After the WoD I did some accessory work:

Hollow hold: 1:00, 0:30, 0:15, 0:15
Double-under practice

Back Squat, Chipper

Burgener Warmup
Back squat: 5 at 155, 155, 155, 160, 165

Chipper for time:
60 kettlebell swings 44lb
50 box jumps 24"
40 burpees
30 jumping lunges per leg
20 handstand pushups (2 abmats)
Completed in 15:05

Max reps toes-to-bar: 15, 12, 10

Fran

21-15-9 for time:
Thrusters 85lb
Pullups
Completed in 7:52
Rounds: 2:30, 3:00, 2:22

0.75mi cooldown jog

Limiting fact was (as usual) pullups. Might have been able to do her as rx'ed but I wasn't exactly tearing through the thrusters, either. Lots of work to do.

Compare to: 5/22/12, 12/6/2011

HSPU, Triplet

Strict HSPU with 2 ab-mats: 7, 7, 7, 5

15:00 AMRAP:
9 push press 95lb
12 box jumps 24"
15 pullups
Completed 5 rounds

3x20 GHD situps

Those pullups were not fun.