1/5/15

Was happy with everything up until part D ... felt like shit and didn't improve my score from the Open last year ... an entire year of fucking training for fucking nothing. I feel like a complete failure and that I fucking hate crossfit.

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 2 reps @ 75-80% (295-315#)
Strict Handstand Push-Ups x 5 reps

-Used 80% (315#) for all the reps, got those easy.
-As written the workout was supposed to be 6 SHSPU ... scaled to 5 and got all the reps ... but the last 3 sets were every 2 minutes instead of every 90 ... so finished right about 14 minutes ... was still happy with 40 SHPSU and 16 Front Squats at 315# in 14 minutes.

B.
Five sets of:
3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

-225#, 275# x sets, 280# (PR) - all reps on all sets touch and go, felt strong here.

C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% (200#) of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

-12,10,10,9 @ 200# - felt really good here. Fun stuff.

D.
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
Two rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00
Two rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups
From 6:00-9:00
Two rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds within the 3-minute period.


-Got second set of 14 reps of OHS ... last year got that set plus 11 C2B ... goal was to get into the set of 16. Just fucking sucked, felt like shit from the start. Makes me fucking hate this shit. It seems to never improve the amount of effort I put in ... I just keep getting stronger and staying shitty at actual crossfit stuff ... fuck it, tomorrow is another day.