3/31/15

Today was a fun day in the gym. This is a planned 'off-week' ... not about training or making progress, just about letting my body and mind rest and recovery. I've been wanting to do the workout 'Chelsea' for a while now, haven't done it in years. Was happy to be in the gym with my girlfriend and give it a run through.

'Chelsea'
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

-Finished the 30 rounds
-First 10 rounds were unbroken ... all rounds around :34-:36
-11-20 were 7/3 on the push-ups ... all rounds around :40
-Last 10 rounds were just off of feel for the push-ups, usually 5/3/2 ... all rounds :40-:50

-The last time I did this was 7/18/11 and I only finished 18 rounds. I guess it is good to know that I've improved my fitness over the last 4-ish years. Fun day in the gym, wasn't too crazy. Don't know exactly what I'll be doing the remainder of the week, just going off feel.

3/30/15

Complete rest.

3/29/15

Active recovery. Shoulders/triceps/quads/hips very sore today.

~3 mile super easy / conversational recovery run. It was a little cold/windy in Chicago, but was great to get out the door in the morning and go on a nice run with my girlfriend. Kept the pace easy, made my legs feel a lot better after how stiff they were when I woke up. Looking forward to keeping the workouts very low volume and low intensity this week.

3/28/15

Gave the final Open workout a shot today. I was really happy with my effort, gave it my all, there was nothing else I could have done to have a better time. That is a good feeling. My goal was to get the thrusters unbroken and I achieved that goal, so I was happy about that. I didn't feel great, haven't in a while... but I stilled tried to push it as much as possible. I laid around for a good 30-45 minutes after this workout and was extremely nauseous. I never go THAT hard in training. It really made me wonder how often the top athletes in this sport push it that hard. Multiple times a day? a week? That is mind blowing to me. But maybe if that's all you're doing with your life it isn't as mind boggling. Anyway, glad the Open is over. Was the "worst" Open ever for me. Too much high repetition gymnastics stuff and I didn't feel great and was injured/generally fatigued/overtrained/overstressed. But it's over now and I have a lot of law school / professional stuff to focus on instead of silly little Open style workouts.

For time:
27-21-15-9
Row (calories)
Thrusters

-7:24. Rough workout, big effort. Completely mental to not put the bar down. At the rep of 14 of 21 thrusters and the rep of 10 of 15 I wanted to put the bar down more than anything. The only reason I didn't was because one of my training partners was watching me and pushing me not to drop the bar. Was a fun, but very tough effort. It was nice to completely be in the moment and deal with the pain... lately haven't been able to get in that zone at all, always have too much on my mind. Looking forward to taking a little rest / de-load week and letting my body recover.

3/27/15

Further complete rest.

3/26/15

Complete rest.

Got some ART and dry needling on glute / lower back.

It feels a lot better since laying off any squatting/dead-lifitng, but definitely isn't 100% yet.

3/25/15

This morning was a crappy session. I felt extremely tired and wasn't able to push anything. I wasn't excited to workout and forced myself into the gym. I'm really looking forward to getting the last Open workout over with and taking some much needed rest.

A.
Six sets of:
Snatch Grip Push-Press x 2 reps, with 5 second hold at top of second rep
Rest as needed

-2 sets @ 75% (195#)
-2 sets @ 80% (205#)
-2 sets @ 85% (225#)

-Complete, didn't feel great, didn't push the loading, got all the reps though.

B.
Every 6 minutes, for 24 minutes (4 sets):
Row 1000m
15 Chest-to-Bar Pull-Ups

-Don't remember the exact times, each set around 4:30 - 4:45 ... these were some of the slowest 1000s I've ever rowed. Just went through the motion and didn't push it. Had zero energy this morning. Felt like complete shit. At least did the C2B pull-ups unbroken, they felt okay. Not a great workout, probably should have just taken rest.

3/24/15

For as shitty as yesterday was, today was a lot more fun. It was great to lift with my buddies and girlfriend and just have fun. No pressure, just went through everything, it was a really good time.

A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Build over the course of the ten sets based on feel and mechanics.

-205#, 225#, 225#, 235#, 245#, 255#, 265#, 275#, 290#, 300# ... felt really good here. No misses, or shaky reps. Everything felt solid. This is the 'lightest' 300# has felt overhead, great stuff. This was a big confidence booster and just plain fun.

B.
For time:
Row 50 Calories
40 Burpee Box Jump-Overs (24″/20″)
30 Thrusters (135/95 lbs)

-8:44. Rowing / burpees were okay, thrusters went 10/5/5/5/5 ... solid conditioning.

C.
3 Sets, not for time:
Reverse Hypers (140#) x 12 reps
Rest as needed
Weighted Pronated-Grip Pull-Ups (70#) x 3 reps
Rest as needed
45 seconds of Hollow Hold
Rest as needed

-Complete

3/23/15

Today was the worst day in the gym I've had in a long time. I really hated being there and I hated doing this workout. I felt like I was doing a workout I've never trained for. I have gotten significantly worse at kipping hand stand push-ups this year (not that I was ever great at them in the first place). Maybe it's because I'm heavier or maybe because I mostly practice strict, but I just felt really heavy and uncomfortable with high repetition kipping hand stand push-ups.

Ever since the Open started I feel out of shape and I never feel good when I train. I rarely look forward to going to the gym. I don't have as much fun doing crossfit as I did in the years past. I really only enjoy getting stronger and that isn't a big component of the "crossfit open."

I basically feel completely burnt out and frustrated. Crossfit "competition" isn't something I enjoy doing anymore. I need to make some big changes for my own well being. I'm tired of training and never getting better. I only get stronger and never actually better at "crossfit." This "sport" has taken a huge bias towards gymnastics in the last year and gymnastics isn't fun for me. Plus law school, bar exam, working at a law firm ... I need exercise to be a release, not something I fucking dread.

Anyway, today looked like this:

A.
Crossfit Games Open 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Males: 185 lb.  
Females: 125 lb. Cleans

-59 reps. This is an embarrassing score. There are a lot of times in the past when I could have done a lot more reps on a workout like this. I'm not really sure what happened, I just had zero go in me. I had to break up the handstands a ton ... the biggest set I did unbroken was the set of 6. Last summer I was almost at the point of doing an unbroken kipping 'Dianne' ... but obviously I've gotten way shittier at kipping hand stands since then. I'm so tired of this fucking shit. High repetition kipping gymnastics are the dumbest fucking thing I've ever partaken in.

B.
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – Stationary Lunges with Kettlebell Farmer’s Carry (32/24 kg) x 12 reps
Minute 2 – Toes to Bar x 12 reps
Minute 3 – Bench Press - 70% (185#) x 5 reps 

-Complete ... I was just so pissed off and frustrated from the first workout that I couldn't enjoy this at all. All I wanted to do was get the fuck out of the gym. 

3/22/15

Complete rest.

3/21/15

This morning was a solid training session. Nothing crazy, didn't push anything given my hip/back, but didn't hurt it at all today. I was happy to be able to do the pistols and thrusters without pain.

A.
Three sets for times of:
2 Legless Rope Climbs
10 Toes to Bar
20 Alternating Pistols
Rest 2 minutes

-Didn't get the times, but got through all sets, was a good warm-up.

B.
Snatch – for 20 minutes work on snatch technique and mechanics, building in load by feel and based on barbell speed, if it feels good, keep building, if not, keep the weight lower and work on a specific component of the lift that has been difficult for you.

-Worked between 135#-175# on my pull a lot. Did power snatches, nothing below parallel. Was good to just work on technique.

C.
3 rounds for times:
Row 500 Meters
10 Alternating Reverse Front-Rack Lunges (155#)
Rest 2-4 minutes between sets

followed immediately by…

3 rounds for times:
Row 500 Meters
8 Thrusters (155#)
Rest 2-4 minutes between sets

-2:27
-2:33
-2:37

-2:32
-2:26
-2:26

-This was pretty fun, especially the thrusters.

D.
Three sets of:
Reverse Hypers (70#) x 20 reps
Rest as needed
V-Ups x 40 reps
Rest as needed

-Complete ... that was a lot of V-ups, had to break up the last set a lot.

3/20/15

AM Workout (0830) 

So after yesterday's Open announcement, I decided to hit the workout once on Monday. So today was a regular training session, with some skill-work emphasis on this new standard for kipping HSPU. I had a fun training session by myself, was nice to get in the gym later in the day and train at a more relaxed pace.

A.
3 Sets, not for time:
Scotts Press (45#) x 5 reps
Lateral Hand-stand Walk Wall x 20 steps (10 right, 10 left)
L-sit Hold from Pull-up Bar x :30 seconds

-Complete.

B.
3 Sets, each for time:
15 Calorie Row
15 Burpee Box Jump Overs (24")
Rest 2:00

-1:38, 1:45, 1:52.

C.
Overhead Squat
3-3-3-3-3
Rest 2-3 minutes between sets

-135#, 185#, 205#, 225#, 230# ... built quickly up to a heavy triple, didn't push the loading here, just focused on getting perfect reps with lighter weights.

D.
Every 2 minutes for 20 minutes (10 sets):
250m Row
5 Kipping HPSU (2015 Open Standard)

-Complete, didn't time the sets, just went through this at a moderate pace focusing on technique/skill of the kipping HSPU. Not going to get any better at these now, but wanted to get some reps in before giving 15.4 an attempt.

E.
3 Sets, not for time:
Face Down Chinese Plank x :60 seconds
Strict Supinated C2B PU (35#) x 5 reps
Reverse Snow Angels x 15 reps

-Complete.

F.
3 Sets:
Laying Down Tricep Extensions x 8 reps
Standing Bicep Curls x 8 reps
No rest between sets / reps.

-44#, 35#, 26# .... ran the rack in one big drop set, was really fun. I enjoy fun training like this, was great to do after all those stupid kipping HSPU.

PM Workout (1900) 

Got some extra cardio / burpee action in during the evening. Was a fun / challenging cardio session.

EMOM 20:
-Odd: 15 Cals Airdyne
-Even: 12 Bar-facing-burpees

-Got all reps at a consistent pace, was challenging. Haven't been much of either of these modalities lately. Was fun to sneak them in. Looking forward to training tomorrow morning!

3/19/15

Complete rest / travel ... didn't sleep much.

3/18/15

Today was a bastardization of some of the work I've missed out on this week and a little of my own stuff. Been traveling / re-doing the Open crap and I wasn't able to get everything in. Part of this session was even a class WOD with a local gym in Boise (part C). It ended up being a great session, I got a really good workout out of this. It was really fun to just chill and go hard with some new people.

A. 

Every 2 minutes for 20 minutes (10 sets):

Power Clean x 1.1 

(rest 5-10 seconds between singles) 

Bench Press x 2 reps 

Build over the course of 10 sets. 

-Power Clean: 245# x 2 sets, 255# x 2 sets, 265# x 2 sets, 275# x 3 sets, 280# x 1 set (PR 2 rm?) 

-Bench Press: 205# x 2 sets, 215# x 4 sets, 220# x 3 sets, 225# x 1 set 

-Was feeling better on the power clean than on the bench, but tried to increase the loading on each. Was a really fun lifting session with my sister. 

B. 

5 RFT: 

12 Pull-ups

12 Shoulder-to-Overhead (115#) 

-Unbroken in 4:32. Felt good here, really like the pull-up bars at this gym, felt very strong on the pull-ups. 

Rest about 10 minutes and then... 

C. 

5 Sets, 2 minute clock (20 minutes total work/rest): 

350m Row 

AMRAP Burpees in remaining time. 

Rest 2:00 

-17, 17, 16, 17, 17 ... glad to get in some burpees, know they are coming up in the Open. Was a great conditioning session. 

D. 

3 Sets, not for time: 

Glute Ham Raise x 10 reps

Rest as needed

Hollow Hold x :45 seconds

Rest as needed

Weighted GHD Extensions (70#) x 10 reps 

Rest as needed

Plank Hold x :60 seconds 

Rest as needed

-Complete. 

3/17/15

50 minute easy/moderate paced run. Uphill / rolling hills for 30 minutes, then down hill for about 20 minutes. Really picked it up on the second half. I was surprised by how great I felt running, lungs and legs felt good. It was really fun to get out and run, I was much happier to just enjoy the day and the Boise foothills than be in the gym.

3/16/15

Gave 15.3 another run through today. I am still sore in my quads and I did worse. For the first time in the entirety of my time doing crossfit, I did worse on the second time of doing an Open workout. I was extremely embarrased and pissed off about this. I tried to pace the workout a little better, but just ended up with less time for the last set of DU and got about 40 reps less. My hip is injured and I'm totally stressed out outside the gym and I'm generally burnt out on crossfit as a competitive sport. It's not fun anymore and hasn't been since the first week of the Open. I want to enjoy training and my fitness again. I'll do the rest of the Open WODs this year, but I have zero desire to compete given my inability to do my best.

A.
15.3
AMRAP 14:
7 Muscle-ups
50 WB
100 DU

-401 reps (worse than Friday). I didn't feel like an athlete... I just felt like shit from the start. I don't feel like myself and didn't have any gas in the tank when I tried to go. Really embarrassing. There are so many times in my life when I would have been capable of putting up a bigger number. This is just a complete failure of a workout and I personally feel like I need some time away from "competing" in crossfit.

B.
Every two minutes, for 20 minutes (10 sets):
Power Snatch x 1.1.1
(rest 5-10 seconds between singles)

-2 minutes @ 165#
-2 minutes @ 185#
-2 minutes @ 195#
-3 minutes @ 205# (PR) x 3 times
-1 minute @ 210#  (PR)

-There were some %s written out, but basically went off feel. I haven't done much pulling off the floor in weeks, despite that, my snatch felt very strong today. My previous 3 RM power snatch was 200# from last August. I felt really good on this lift today and went well over that for 4 sets. This is the first time I've PRed anything since reinjuring my back on 2/18/15. I've felt like shit basically since then and the last month has been a really frustrating experience. At least I had a little fun with some heavier snatches today.

C.
Death by Strict Pull-ups

-Got through the set of 9, didn't attempt 10. Called it there.

3/14 and 3/15

Two days of complete rest. 

These two days were probably the worse DOMS I have experienced in my legs in years. I just blew myself out on the wall-balls on Friday and I'm paying for it now. 

I've also been traveling and eating weird / not enough. My body is not recovered and generally feels like shit. 

3/13/15

I was originally excited when I saw this workout. I'm usually confident with aerobic stuff and muscle-ups are easy for me. On my first run through of this workout, I just went out too hard and fell apart on the last set of WBs and DUs... I ended up with a very crappy score, but worse than that is that I just know I'm capable of more. I got beat by a lot of crappy athletes that have not put the work I have and that is frustrating. But anyway, the workout is over.

15.3
AMRAP 14:
7 Muscle-ups
50 Wall-ball (20#)
100 Double-unders

-441 reps (2 rounds + 71 DU) ... embarrassed by this score.

3/12/15

Complete rest. Sore in the glutes from those lunges, otherwise feeling good.

3/11/15

Today was a good training session. I was still pissed about my hip/back/glute being hurt, had to modify some stuff, but got a good workout out of this.

A.
Every 2 minutes for 10 minutes (5 sets):
Snatch Balance + 2 Overhead Squats

-185#, 205#, 215#, 225#, 235# ... didn't really push it here. Not very comfortable with snatch balance, but the overhead squats felt very good.

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 6 Push Press (155/105 lbs)
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Weighted Reverse Stationary Lunges (2 x 2 pood)

-Complete, got all the reps, was much more challenging than I thought it would be. I miss doing EMOM training, it is some of my favorite conditioning.

C.
Three sets, not for time, of:
Face-Down Weighted Chinese Plank (90#) x 60 seconds
Rest as needed
Weighted GHD Hip Extension (55#) x 8 reps @ 2014
Rest as needed

-Complete, the GHD extensions felt amazing on my lower back.

3/10/15

Other than the fact that my hip/glute/back hurt this morning, I had an otherwise productive training session. I was basically just super pissed off about having to modify stuff and the very slow speed at which this injury is healing and that I'm injured during the Open. But there isn't a fucking thing I can do about that now, so I just have to deal with it and do the best I can with what I've got to work with.

A.
3 RFT:
50 Double-Unders
10 Alternating DB Snatches (70/55 lbs)

-Didn't get the time on this, was just a short warm-up.

B.
Snatch Grip Push-Press
*Set 1 – 3 reps @ 75% (195#)
*Set 2 – 3 reps @ 80% (215#)
*Set 3 – 2 reps @ 85% (225#)
*Set 4 – 1 rep @ 90% (240#)
*Set 5 – 1 rep @ 95% (250#)
Rest as needed

-Complete.

C.
For max reps/calories:
4 minutes of Rowing (for calories)
3 minutes of Wall Ball Shots (30/20 lb)
2 minutes of Muscle-Ups
1 minute of Burpees

-81 cals
-55 wall-ball
-13 muscle-ups
-11 burpees

D.
Three sets, not for time, of:
Weighted Strict Ring Dips (26#) x 6 reps
Rest 60 seconds
Weighted Strict Pull-Ups (26#) x 6 reps
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds

-Complete.

3/9/15

Today was not a good training session. I still feel beat up from Saturday and I ate a lot of weird stuff this weekend. Just felt sort of 'off' this morning. But got the work in, didn't push anything, but got all the stuff in.

A.
Three sets, not for time, of:
Sotts Press (45#)  x 10 reps
Handstand Hold (against wall) x :45 seconds
L-Sit x :25 seconds

-Complete, not fun at 5 am. 

B.
Every two minutes, for 20 minutes (10 sets):
2 Power Cleans + 1 Split Jerk
(pause for 2 seconds in the receiving position of your split jerk)
Build over the course of the 10 sets to something heavy for today. 

-135#, 185# x 2, 205# x 2, 225# x 2, 245# x 2, 265# x 1 ... felt slow and generally weak here. At least I was able to actually clean though. Hip/glute/low back have been acting up the last few weeks. 

C.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Handstand Push-Ups
8 Burpee Box Jump-Overs (24″/20″)

-6 Rounds. Felt very slow and heavy. 

D.
Three sets of:
Reverse Hypers (145#)  x 15 reps 
Rest as needed
Hollow Hold x 45 seconds
Rest as needed
Reverse Snow Angels x 15 reps
Rest as needed

-Complete. 

3/8/15

Active recovery.

Super easy 2.5 mile recovery run. Ran at an easy comfortable pace and really enjoyed the warmer weather in Chicago. My body is definitely feeling the 100% effort I gave yesterday. Looking forward to more running now that the worst of the winter is over.

3/7/15

Today was a really great time. I was really happy to improve this workout. It was a devastating workout for me last year ... and the only reason I didn't qualify individually to regionals. To see improvement at something I'm really bad at is a motivating thing. It really made me enjoy crossfit again ... I haven't been for the last couple of weeks. I did the workout at a different gym than my usual one and it was nothing but positive vibes. My score is still not great, but I was happy that I improved and really got the opportunity to push myself. This affected me metabolically a lot different than last year. I was happy that I was all Fran-coughy afterward, not just frustrated and staring at the pull-up bar not being able to do any more reps. Big effort today, was really happy to just get this one over with and move on. There is no way I'll contribute to my gym's top 3 score, so the pressure was off and I just took this as an opportunity to improve over last year. I will get into the 18s on this workout someday! 

A. 
Crossfit Games Open Event 15.2
 Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:002 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:002 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.

-196 (4 pull-ups into second set of 16s). I got 141 in last year's open. I will take a 55 rep improvement! C2B pull-ups have been a weakness of mine for a long time. Happy to go hard and see improvement. 

B. 
Every 4 minutes for 28 minutes (7 sets):
500m Row
40 Double-unders
20 HR Push-ups

-Complete, didn't get all the times, but was a very solid workout. Lung felt great.

C.
Bench Press
3 sets of 7 reps (185#)
Rest 2-3 minutes between sets

Sling Shot Bench Press
2 sets of 7 reps (185#)
Rest 2-3 minutes between sets

-This was just for fun ... wanted to get some flat bench in, have been neglecting it during the 'Open season.' Glad I snuck this in, was rough after the 140 push-ups though.

3/5/15 and 3/6/15

3/6

Active rest ... 1 mile super easy run ... lots of stoplights in the city, didn't time it.

3/5

Complet rest. Body is feeling recovered.

Got some ART / dry needling of back and glute. Felt amazing.

3/4/15

Today was a shorter session. I felt pretty good on everything. Part B was very grip intensive, was a challenge for me. Other than that everything went very well. Rowing felt amazing. I'm better on the erg than ever. Body is feeling recovered and ready for Friday.

A.
Every minute, on the minute, for 15 minutes:
3 Bar-Facing-Burpees
3 Strict Handstand Push-Ups
4 Alternating Pistols

-Complete. Most of the sets were :30-45 seconds, got all the reps easily.

B.
Three rounds for time of:
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups

-8:58 ... went 21/9, 10/10/10, 10/5/5/5/5 for KBS ... 10/10, 10/10, 6/4/3/3/2/2 ... for pull-ups. Just kept falling off the bar, grip was gone.

C.
Two sets for times:
30 Calories of Rowing
Rest 4 minutes

-:49, :46 ... felt very good here. Rowing is probably my strongest modality in all of crossfit.

3/3/15

Today was a good training session, everything felt great. Body is feeling good. Looking forward to another Open workout this week!

A.
Every two minutes, for 20 minutes (10 sets):
Snatch Balance + 2 Overhead Squats
Build to today’s heavy, based on feel and mechanics.

-185# / 195# / 205# / 215# / 225# - 2 sets at each weight. Kept it lighter today, felt solid.

B.
For time:
Row 1000 Meters
15 Muscle-Ups
Row 750 Meters
12 Muscle-Ups
Row 500 Meters
9 Muscle-Ups
Row 250 Meters
6 Muscle-Ups

-16:35 ... Muscles-ups were 10/5, 8/4, 6/3, 4/2 ... was happy with my effort here. I've made a lot of progress on muscle-ups this year; really fun workout.

C.
Three sets, not for time, of:
Reverse Hypers (132#) x 15 reps
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Hand-Stand Hold Against Wall x :60 seconds
Rest 45 seconds

-Complete.

3/2/15

This morning was a good session. I didn't push any of the lifting super hard, but tried to get a lot of quality intensity out of the metcon. My body felt really good today, I feel very recovered. I am still really upset about missing that 296# jerk yesterday. I should have had it. Crossfit always exposes weaknesses and I knew my jerk is lacking, but to have it come up week one is tough mentally. Really looking forward to another chance to perform up to my expectations on this next workout. On a positive note, my hip/back isn't too fucked up, it is slightly painful, but not that bad. All the mobility I've been doing has been helping a lot. Anyway, today looked like this:

A.
Three sets, not for time, of:
Sotts Press (45#) x 5 reps
L-seated Rope Climb (15') x 1 ascents
Handstand Walk Practice x 10 Meters
Rest as needed

-Complete.

B.
Every 2 minutes for 10 minutes (five sets):
Unsupported Seated Strict Press (135#) x 5 reps
Rest as needed

-Complete, didn't push the numbers here, got all the reps no problem.

C.
Every 2 minutes for 10 minutes (five sets):
Push Press (205#) x 3 reps
Rest as needed

-Complete, didn't push the numbers here, got all the reps no problem.

D.
Every 3 minutes for 21 minutes (seven sets):
20 Calorie Row
15 Wall Ball Shots (20/14 lbs)

-Complete, didn't get all the numbers, fastest and slowest were 1:13 / 1:28. Fun workout.

E.
Three sets of:
Reverse Snow Angels x 20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed

-Complete.

3/1/15

Friday 2/27/15 - First run through at 15.1. 

Crossfit Games 2015 Open 15.1:
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to Bars
10 Deadlifts (115/75 lbs)
5 snatches (115/75 lbs)

When the clock hits 9:00…

Against a 6-minute running clock, find your 1-RM Clean and Jerk

-Over-paced the AMRAP a little bit. Got 169 reps and a 291# clean and jerk. I was happy with that clean and jerk, was a big effort. My 1 RM is 305# and 291# is over what my 1 RM was last year. So to see progress on this lift is great. I knew I had a lot more in me on the AMRAP though, rested up Saturday and gave it again on Sunday.

Sunday 3/1/15 - 15.1 again. 

-Paced the AMRAP much better. Got 190 reps, which I was happy with that improvement. My clean and jerk felt much worse today. I didn't feel as solid on my jerks. Went 245#, 276# and then 296# (failed). Failing that jerk on 296# was extremely frustrating. I really wanted it, but I fucked it up and it just wasn't there.

I will probably submit Friday's score in order to contribute a top 3 15.1A score for my gym's regional team ... either of my 15.1 scores would not be top 3 in the gym ... lots of small metcon guys in my gym, not so much big lifters.

This is not a good start to the Open. I am really pissed about missing that jerk, that is a lift I should be able to hit. But I have a million and one other obligations to take care of in my life, have to just put week one behind me and wait until 15.2.

2/28/15

Complete rest.

2/27/15

Tested out 15.1.

See 3/1/15 for explanation.