** Phew, this was a killer, in a good way. I decided to mix in the scale alternative and blend with the HSPU to get more work as I knew I needed a little extra work to supplement my weak push-ups. That got tough fast, but I had to push through it.
** Thank You to Joe Siler for jumping in and judging me on this!
** Not overly thrilled with this, but OK. Overall, I am very pleased with my work in the Open. It shows clear progression and that is really all I could have wanted.
** In 2011, my goal was just to put up a score each week. I did that and finished in the bottom 20%.
** In 2012, my goal was to finish in the Top 50% overall and I did that.
** For 2013, my goal was to finish in the Top 25% of all men worldwide, which I managed barely! In addition, they made a Masters division for 40-44, which gave me some other rankings to watch. Here is how I fared:
Masters Men 40-44 –
Northern California – 29th out of 294 – Top 9.86%
Worldwide – 458th out of 4899 – Top 9.35%
All Men, All Ages –
Northern California – 598th out of 2400 – Top 24.92%
Worldwide – 10,930th out of 46,634 – Top 23.44%
Very, very proud of this! How can I not be happy with this? This is a huge jump over last year.
** Started by Judging Chris on 13.5 – Great job Sir!! It has been a pleasure partnering with you this Open Season! Let’s do it again next year!
Warm Up #1
4 x 4 Chest-to-Bar Pull-Ups
20 Thrusters (#45)
Strict Press – 5 x 3 @ #140
Warm Up #2
2 Minute Easy Row
50 Row Pulls for Distance – 1132 meters
** Love this and will definitely be repeating. I really appreciate measurable benchmark activities.
Snatch – 1 Rep Every 20 seconds for 4 Minutes @ #125
Snatch – 1 Rep Every Minute for 8 Minutes @ #135
Back Squats – 2 Reps Every Minute for 10 minutes @ #275
Dumbbell Bench Press – 5 x 15 @ #55
** So great to be back to training as normal! Felt good to really lift for a good 90 minutes! I feel like the Snatch is getting more solid all the time. I will never set any leaderboards on fire with my numbers but I fell like I am moving towards quality and consistency.
** Aaron and I decided to pull some weight off since this is the start of the progression and our form was at risk of suffering. I think it was a great call, especially with the sheer volume facing us in the finisher.
WOD - Finisher
AMRAP in 9 Minutes:
15 Deadlift (#235)
50 Yard Broad Jump
Reverse Hyper – 3 x 15 with #120 in plates.
Foam Rolling on Back
** That was a good one. My back tightened up something serious. Glad to be back to the deadlift progression. I realize it has been a while since I went heavy.
10 Fast Strict Press (#45)
10 Air Squats
10 Strict Pull-Ups
Strength - Skill
Every Minute on the Minute for 10 Minutes:
3 Strict Press (#115, 60% of 1 Rep, max speed)
10 Hollow Rocks
WOD - Finisher
5 Rounds for Time:
3 Jerks (#205)
10 Burpee Pull-Ups
** This was no April Fool’s Joke mosdef! That weight was tough, but I am so glad I stuck with it. I admit, some of the reps were not pretty. Good stuff. Also, very glad we are working strict press more often.
7 Minute AMRAP:
3, 6, 9, 12, 15, each of:
Clean and Jerk (#135)
Toes to Bar
** Got through 7 T2B of the 15 round! Pretty proud of this. I have made huge improvements in toes to bar. While 90 would have been awesome, I cannot be anything but happy. This is a huge improvement over my first attempt on Wednesday, which was 70.
** I finally had a breakthrough with the hook grip and truly felt the benefit. It came to me on Muni the other day when I was using the grip to hold the bar. Before, I used it only because I had been told to and I didn't feel it. Today I really did.
** Thanks to Chris for once again being my partner and judge on this. He killed it with a whopping 92! Well done Sir!
Back Squats – Sets of 3 Reps
#135, #185, #225, #275, #315
** Was going to work the progression, but I was pretty spent to go very heavy. Still good work though.
Shoulder Mobility & Foam Rolling
Muscle-Ups – Ring Pull-Ups – Strict Bar Pull-Ups
** This was tough for me. My body was just not cooperating. My arms were very achy and weak. Tough times.
10 Bar Dips
15 Knees to Elbows
Jog Around the Block
** My arms and shoulders just could not sustain this and frankly hurt, so I shut it down. Not wanting to have the night be a total loss, I changed the program.
WOD - Finisher
7:56 (R/X and PR)
** This was an unexpected surprise. The last time I did this was over a year ago and the time then was 9:36. I think feeling fresher I could actually shave more time on the sit-ups as they felt kind of strained. The big change for me here was getting the DU all unbroken, a big step for me.
** While this is the same score as last year, it still represents a pretty significant improvement. First Karen, 14 second improvement over the open last year and a 9 second PR from August. The DU last year took over 5 minutes and this year it was less than 3. I got to the rings but could not get up. Very disappointed but I will take the victories.
** As expected I took a tumble on the leaderboard as a result of this. However, I am still in the top 8% both regionally and worldwide.
** That being said, I learned a good lesson this week. Going into the open, my intent was to relax, enjoy the process, do the best I could. I managed that the first couple of weeks and it showed. However, when I saw I was doing well in the rankings, my focus shifted and I got all caught up in it, creating pressure on myself and going into my own head. In the end, this is all about doing work and getting better and my performance here shows I did just that. Mission accomplished.
** I also decided that it was time take the muscle-up from “sometimes there, but pretty much a weakness” and make it a strength. Doing consistent work, like I did with the double unders for example, will accomplish that! So…3…2…1…GO!!
** Meh. Certainly not a PR but a respectable effort. Squats were tough today as I was pretty sore.
AMRAP in 8 Minutes:
2 Deadlift (#275)
4 x 50 ft. Run
12 Rounds + 2 Reps
AMRAP in 8 Minutes:
2 Back Squats (#225)
8 Kettlebell Snatch (2 pood)
8 Rounds (R/X)
Strict Press – 6 x 3 @ #135
** I decided to do the strength piece from tomorrow as I won’t be in. I really need to work on strict press and didn’t want to miss it. Felt good.
** This was a good hour. I am glad I went with the 2 pood but it was really tough. That is a difficult movement for me, so it was good to challenge myself, even if I didn’t get as many rounds as others. My right arm is definitely more solid.
Calf and Hamstring Mobility
Crossfit Games Open WOD 13.2
AMRAP in 10 Minutes of:
5 Shoulder to Overhead (#115)
10 Deadlift (#115)
15 Box Jumps
8 Rounds + 25 Reps = 265 total
** So close to 9 rounds! This was a 26 rep improvement over Wednesday’s first attempt, so how could I possibly complain? Thanks to Chris for pushing me and serving as my judge. Quote of both attempts: “Come on Dude, just do work”. Love it!
** Last week I was happy with my leaderboard position, this week I am absolutely in shock! In the Masters 40-44 section, I went up 14 spots in the region and 178 worldwide (over 2% increases in each):
Worldwide: 344th out of 6692 – Top 5.14%
Northern California: 14th out of 392 – Top 3.57%
** This is so motivating! That is what this is all about, doing work and making progress! This is why everyone should participate. It is not about qualifying for the games, as only a very tiny fraction actually will, but a chance to be a part of an incredible energy and compete against yourself. Setting a goal and fighting to make it happen. Plus, the group workouts are so fun! Our community is really energizing!
** Considering both of these workouts contained movements that are not my strengths, I really am psyched! Can’t wait to see what 13.3 has in store!
Jog Down to 5th Street
Burgener Warm-Up & Snatch Complex Practice
Power Snatch – 5 x 5 @ #95-#125
** Kept these reasonable keeping in mind 13.2 coming tomorrow. Did not want to blow my shoulders out.
WOD - Finisher
Crossfit Games Open 11.1
10 Minute AMRAP:
15 Power Snatch (#75)
30 Double Unders
6 Rounds (R/X)
Jog Down to 5th Street
** I was actually excited to see this come up today. Not long ago seeing this on the board would crush me. During the 2011 open, on March 16, 2011, I managed 3.5 rounds. Needless to say, this is huge progress. I am very happy about this!
** This is what this CrossFit journey is all about. Taking weaknesses and turning them into strengths and achieving measurable, significant improvements. How can someone not feel great about that?