2/1/14

Today was a great training session. It raped me. I was happy to PR my muscle-ups though!

A.
Three sets, not for time, of:
Muscle-Ups x 9 reps (got this unbroken - new PR)
Handstand Walk x 10-15 meters (I really suck at this, haven't done these in almost a year)
Toes to Bar x 12 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)
(If you participated in the Open in 2011, compare your score on this 7 minute effort to the 10 minute effort of 11.1 and post any interesting observations…I suspect some of you may be better now with 30% less time to accumulate reps than you were then.)

-At 7:00 - 5 rounds
-At 10:00 - 7 rounds (PR is 7 +22 DU - rough day)

Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…

C.
CrossFit Games Open 12.1
7 Minutes of Burpees to a Target 6″ Above Standing Reach
(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)

-91 reps. No where near my PR of 123. This was brutally retarded.

Rest exactly 8 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many meters as possible in 7 minutes of:
Rowing on Concept 2 Erg x Max meters

-1952m. I was really gunning for 2000m, but it just didn't happen. Huge effort. Solid training.

E.
Close Grip Bench Pyramid
10, 5,5,5, 10 - 135#, 185#, 195#, 185#, 135#
-I wanted to get in some bench because I missed it last week. I've made a ton of progress on it this year and don't want to lose it.