Here it is – official guesses for CrossFit Open WODS 12.4 and 12.5… you heard it here first:

12 min for Max Reps:
100 Wall Balls (20/14)
30 Deadlifts (225/155)
Max Rep Handstand Pushups

8 min AMRAP:
6 Squat Cleans (135/95)
12 Chest-to-Bar Pullups
24 Double Unders

Boom. Not looking forward to either in my current state of draggin' ass fitness.


3/12 – 3/13
Nada. Man I’ve been lazy.


3/11
15 min Mob Work

High Bar Back Squat 3x5 @ 225
L hip was tight so kept it light and polite, as Scotty would say.

Press 3x5 @ 90% of 5RM (used 125)


3/10
15 min Mob Work

“CF Open WOD 12.3”
18 min AMRAP:
15 Box Jumps, games standard (24”)
12 Shoulder-to-Overhead (115)
9 Toes-to-Bar

7 Rounds+ 10 Reps (262)
Avoiding metcons, and a general lack of any sort of consistent conditioning over the last few months, makes Rob a very slow boy. Yikes.

3/8
15 min Mob Work

Power Snatch 2RM – 170
Meh. Something mental about 175 keeps me from receiving in the power position – I’ve only ever made 175+ in a squat, but I know I’m pulling it plenty high enough for power. Will helped correct some shoulder slack in my start position and noted that turnover is fine, just not getting the feet where they need to be…thanks dude.

5 RFQ:
3 Snatch Pulls
3 Power Snatch
3 Overhead Squat
*Use 65-70% of 2RM (115)
*Rest 2 min b/t rounds

Then – 1 hour of getting dominated by YOGA.

Namaste, bitches.

3/7
15 min Mob Work

Front Squat 2RM – 245

25 Evil Wheels

Bench 5x3 @ 200
A tad too light here...

Strict Chins 3x10

I should probably start doing metcons one of these days. The open wods would probably feel less shocking to my body if I did, haha...

3/6
15 min Mob Work

20 min Clean & Jerk Technique Work
5x1 @ 85-90% of 1RM (215-220)

3x10 Strict Deadhang Pullups

I'm lazy. Ha.


3/5
Travel back to SF. French fries. Chocolate.

3/4
The Sarah Show. Couldn’t be more proud.

3/2 -3/3
Took in the freak show at the Arnold, and watched some impressive oly lifters at Nationals
6 Pushups in the hotel room

3/1
Travel to Columbus

2/29
10 min Mob Work

CF Open WOD 12.2
10 min for Max Reps:
30 Snatches (75)
30 Snatches (135)
30 Snatches (165)
Max Rep Snatches (210) – Yeah Right

Score = 61
Poor strategy. Went nice and easy with the 135 since the goal was 6 or 7 reps at 165, and figured I only needed about 2 mins to make that happen. On the first attempt at 165 I wasn’t set mentally, just surprised I was so winded, and I bailed. Proceeded to get into my head and miss another 4 trying to power snatch and pulling high and forward. Dumbass. Made one at the end which felt easy, just needed to drop under and stop thinking so much… but at that point it was too late. Booooo…

Planned on a take 2 in Columbus, but it didn’t happen. Oh well. Would love to try this one again and see if I could get 65-70 with a better mindset and strategy.


2/28
10 min Mob Work

"Fran"
21-15-9 RRFT:
Thrusters (95)
Pull-ups
Got through the round of 15 thrusters and shoulders were barking and mad that I hadn’t warmed-up properly, or at all. So just called it there and watched Scotty smoke a 2:44. Nice job brother!

3RFT:
Row 250m
20 Wall Balls (20)
10 CF Pushups

7 mins?


2/27
Nada, I think

2/26
15 min Mob Work
15 min Muscle Clean Work

High Bar Back Squat - Wendler 3s:
(cycle 4, week 2 - 90% of 1RM 305)
70%x3 (192)
80%x3 (220)
90%x3+ (247) - 3 Reps
Yuck

Press - Wendler 3s:
(cycle 4, week 2 - 90% of 1RM 175)
70%x3 (110)
80%x3 (126)
90%x3+ (142) - 3 Reps
Yuck again. Triceps and shoulders were shot from all the bucking furpees.


2/25
CF Open WOD 12.1
7 min AMRAP Burpees (to target 6 inches above max reach):
104
Meh. Went out easy and even in hopes of being able to sprint the last 60-90 sec. But the extra gear was not there on the bell lap, so I wonder if I just should have started fast to begin with...

2/24
Nada

2/23
30 min Mob Work

2/22

400m Jog
Dynamic Stretching

CF Open WOD 12.1 – Test Drive
7 min AMRAP Burpees (touching target 6 inches above max reach w/both hands):
Went about halfway through tabata style and was at 62 reps when I stopped… don’t think this is the way to go for 7 min. Picking a pace and staying with it, and then sprinting the last minute, is probably the gameplan for me.

Bench Press – Wendler 3s:
(cycle 4, week 2 – 90% of 1RM 245)
70%x3 (154)
80%x3 (176)
90%x3+ (198) – 6 Reps

2/21

15 min Mob Work
3 Rounds – 30 DUs, 15 PVC OHS
10x Junkyard Dogs
Burgener Warmup

15 min Power Snatch Technique Work:
All over the place today. Weights I was hitting for triples last time felt heavy/slow/sloppy on singles.

“Isabel”
30 Power Snatch for Time (135):
2:58

Press – Wendler 5s:
(cycle 4, week 1 – 90% of 1RM 175, used 170 by accident… crap)
65%x5 (99)
75%x5 (115)
85%x5+ (130) – 7 Reps
Brain fart using 170 instead of 175 for the starting point. Today was just not my day in the gym. But at least my L shoulder felt good again – silver lining! Yaaaay! Sunshine and rainbows!

2/20

10 min Mob Work
350m Run, 500m Row, 30 Walking Lunges
10 min Handstand Pushup Technique Work

Deadlift - Wendler 5s:
(cycle 4, week 1 - 90% of 1RM 405)
65%x5 (237)
75%x5 (273)
85%x5+ (310) - 11 Reps

"Diane"
21-15-9 RRFT:
Deadlifts (225)
Handstand Pushups

10:37
Slower than last time but stayed deliberate with HSPUs in an effort not to aggravate the L shoulder. No shoulder pain at all, so I'll take it.

2/16

25 Burpee Pull-Ups
Ritch Street Run
15 min Mob Work - Low Back & Shoulders

Muscle Up Practice – strict and strict w/L-sit

High Bar Back Squat – Wendler 5s:
(cycle 4, week 1 – 90% of 1RM 305)
65%x5 (178)
75%x5 (206)
85%x5+ (233) – 5 Reps
Rounded up and down a bit on the weights since I was working in with Amy & Sarah who both make my squats look pathetic. Thanks, ladies. L hip was moody today so 5+ was cut off at 5, and the programmed finisher was swapped out for bench.

Bench Press – Wendler 5s:
(cycle 4, week 1 – 90% of 1RM 245)
65%x5 (143)
75%x5 (265)
85%x5+ (187) – 9 Reps

2/15

10 min Mob Work - Low Back, Thoracic

Power Cleans:
3x185
3x205
2x225
1x240
1x245
1x250F
Pulled 250 into the rack twice, just a little forward which kept me from standing it up with proper positioning…didn’t want to ride it down with my weight forward. Will get it next time!

12 min AMRAP – Ascending Ladder (3/3, 6/6, 9/9, 12/12, etc…):
Power Cleans (115)
Pullups

21/21 + 8 (176 total reps)
Just tried to keep chasing Sam and his blazing monkey bar pullup pace.

2/13

10 min Low Back Mob Work
1000m Row, easy pace

Power Snatch, 3-3-3-3-3:
125, 145, 155, 165, then ran out of time…
Bailed on the third rep at 165, pull was decent and catch was ok but felt myself riding down into a squat so just dumped it.

21-15-9 RRFT:
Power Snatch (115)
Toes-to-Bar

8:02
Gotcha, Julian.

2/12

15 min Shoulder Mob Work

Press – Wendler 5,3,1:
(cycle 3, week 3 – 90% of 1RM 170)
75%x5 (115)
85%x3 (130)
95%x1+ (145) – 2 Reps
Fell a little behind on the cycle from all the days out of the gym, but this was the last lift for cycle 3 so I’ll be back on schedule this week. I think my press numbers are officially going backwards though.


10 min Hips, Low Back, Glutes, Hammys Mob Work

Front Squat, work to a heavy triple (not 3RM) – 225
Plan was to find a true 3RM but took too many reps leading up to 225, so there was no juice left at that point.


3 Rounds for Max Reps – 3 min work/2 min rest:
(score is total burpees)
Run 350m
10 Front Squats, no rack (135)
AMRAP Burpees

25,19,13 = 57
Lungs were working, wind is not all there yet. But felt good to move and push a little bit after all the days being out this past week.


2/10 – 2/11
More Rest, the lingering cold would not die

2/8 - 2/9
Unplanned Rest, been under the weather. May try to squeeze something in today prior to heading out for the SacTown Throwdown. Will see how I feel tonight.....

Missed out on Grace @ 225# last night w/Manza & Scotty. Or did I? Nice work boys.

2/7

15 min Mob Work
LF Warm Up 6.0

Hang Power Clean Complex 1-1-1-1-1-1-1, every 2 min:
Hang Shrug
Hang Pull
Hang Clean (full squat)
185-205-215-225-225F-225-225F
2 makes at 225 and 2 misses. The difference was staying tight in the catch and at the bottom position. When not fully engaged I can no longer Jedi-mind-trick the weight out of the hole at 225. Happy with the 2 successful attempts, bar felt snappy.


"DT"
5 RFT:
12 Deadlifts (155)
9 Hang Power Cleans (155)
6 Push Jerks (155)

9:52
Sub-10 was the goal, so pleased with that, but felt like I rested a little too much. Wind is not there yet, so need to keep pushing.

Props to Scotty on the 6:49 – that’s just sick!


2/6
Unplanned Rest, felt under the weather


2/5

20 min Mob Work

20 min Snatch Work
Went to 170 and then shut it down. Starting feeling tired.

20 min Power Clean & Jerk Work
Went to 225 and then shut it down. Even more tired.

“Rahoi”
12 min AMRAP:
12 Box Jumps (24”)
6 Thrusters (95)
6 Bar Facing Burpees

Forgot my total. Almost quit 3 times as I was starting to feel the effects of being under the weather (in retrospect). The only thing keeping me going was Sarah who chose to use the men’s weight and box, so I just tried to keep plugging along. I think we were both moving slowly that day.

2/2

15 min Mob Work

3 RFQ:
10 K2E
15 KB Swings
20 Hollow Rocks

Deadlift – Wendler 5/3/1:
(cycle 3, week 3 – 90% of 1RM 395)
75%x5 (267)
85%x3 (302)
95%x1+ (338) – 6 Reps

Bench Press – Wendler 5/3/1:
(cycle 3, week 3 – 90% of 1RM 240)
75%x5 (162)
85%x3 (184)
95%x1+ (205) – 5 Reps

02/01/12 Mainsite WOD
For Time:
30 Handstand Pushups
40 Pullups
50 KB Swings (1.5)
60 Situps
70 Burpees

13:25
30 HSPUs as a buy-in or part of a chipper is tough, a real weakness for me. When split up in a triplet or couplet I tend to do better with them, but all 30 at once slows me down. Just gotta keep working on it! Stupid long arms.


2/1
Unplanned Rest