14.5 cfnyc

23:16. Thrusters were ok, burpees were not. Spent tons of time staring at the bar. Need to do more metcon/cardio/endurancey work.

DCF Sat

Did an hour of yoga then the group class

Partner WOD:

25:00 AMRAP

30 Box Jumps 24"
30 Push Press 95#
30 Pull Ups

Partition reps however you want.

9 rounds + 57 reps - good workout, did it with one of the bros on the competition team. Nice to do a fun workout after 5 weeks of the open.

032814

Yesterday (032714) i did a 2k row at a mild 2:20 pace.  Today i warmed up with a more brisk 2k row at a 2:10 pace.

Lots of shoulder mobility work focused on getting my overhead position ironed out.  Lots of foam rolling hams/quadz.

2x6-8 chins @ +32.5 (8-7)
3x6 EZ bar curls @ 80
3x6 plate flips @ 35

Open Workout 14.5

For time:

21 Thrusters 95#
21 Bar-facing Burpees
18 Thrusters
18 Bar-facing Burpees
15 Thrusters
15 Bar-facing Burpees
12 Thrusters
12 Bar-facing Burpees
9 Thrusters
9 Bar-facing Burpees
6 Thrusters
6 Bar-facing Burpees
3 Thrusters
3 Bar-facing Burpees

12:20 (168 reps total) - went in with the intention of going unbroken on the Thrusters and taking the Burpees and Thrusters as slowly as needed to do so. 12/18 Thrusters in I was basically red-lining and had to drop the bar, broke up the round of 18, 15, 12, 9, and 6, so yeah, that plan didn't exactly pan out. Top two guys scores at DCF are in the lower 11:00's, I figured something around 12:00 would be a solid score, pretty happy with my score.

Open completed - TBD if the team qualifies for regionals and if I'll be on said team. Regardless, getting drunk tonight.

032714

3x5 bench @ 185 (PR or PR tie?)
2xME bench with SS @ 215 (4-4)
6x5 dips @ (BW, +5, +10, +15, +20, +25)

Was hoping for more reps with the slingshot sets, but the working sets were real tough and drained me.  Could have kept going with the dips but i ran out of time.  Gonna work some pressing accessory lifts over the weekend or maybe early next week, want to keep this bench LP going strong, 3x5 @ 200 would be a huge milestone of progress, seeing as my best competition single is 210ish.

Cfnyc

Back squat 5x5

225x5

032614

3x5 squat @ 335 (fail: 5-5-2)

I was completely exhausted after the second set.  Haven't eaten well the past few days.  Going to catch up this weekend and go for this again next week.

Hotel WOD

OTM for 30 minutes:

Even minutes:

10 burpees to imaginary 6" target

Odd minutes:

10 alternating db snatches 50#

DCF Tues

Additional Programming B (aka something other than what you did on Monday)

5x5 Deficit HSPU - 45# plates, much harder than regular HSPU, need to keep practicing these

---

8 minutes AMRAP:
3 Thrusters, 100/65
3 Burpees to a 6" Target above Reach
6 Thrusters
6 Burpees
9 Thrusters
9 Burpees
... continue as long as possible

101 (11/18 thrusters)

Broke up the thrusters too early, did 6-3 in the round of 9, burpees can be faster too

DCF Mon

Additional Programming A

5x3 tall snatch 30/35kg - first time doing these, working on speed in the the third pull (pulling under the bar to beat the bar into the bottom of the squat)

---

12 minutes, on the minute:
2 Touch and Go Power Snatch, 80% 1RM

65kg-68-70 (154lb) (PR)

---

2 sets:
3 minutes AMRAP:
20 Wall balls, 20/14
10 Burpees
...Rest 3 minutes between sets...
3 minutes AMRAP:
10 Deadlifts, 225/185
15 Box Jumps

WB/Burpees:
2+2, 2+5

Deadlift:
2+11, 2+18

---

CF Games Open Update:

My 185 reps on 14.4 (5 muscle ups) was good for 907th place in the region, twice as bad as my previous worst finish, which was 433rd place on 14.1. 10 muscle ups would have put me in 500th place, which still sucks. Need to work on those muscle ups. I could have probably squeezed out 4 more muscle ups if I re did it but I elected not to because I wasn't going to beat the 3rd best guys score at the gym, which was 12 muscle ups, so it wouldn't have benefited the team score. I've fallen from 196th place in the region after 14.3 to 303rd after 14.4. I need to do a lot better on this last workout.

Our best girl is in 30th in the region, which is sick. Second best is 110th, which is awesome. Our two best guys are in 56th and 111th. 

More importantly the team placed 27th on 14.4, improving our standing overall from 25th to 17th. Top 30 make regionals. One more workout to go.

Cfnyc

5-5-5-5-5 ohs

85-95-105-105-105

Felt decent. 115 seems possible.

DCF Sat

Made up a bunch of crap to do with one of the bros cause everyone else was doing 14.4:

25 min AMRAP:

100m sled drag (90#) facing forwards

100m sled drag (90#) facing backwards

5 bar muscle ups

10 HSPU

4 or 5 rounds

---

Worked up to a 5RM front squat, hit 265# (PR), then dropped to 225# and did 5x5

---

20 min AMRAP

10 GHD situp + med ball toss against the wall (10#)

10 strict pull ups

200m run

4 or 5 rounds

Open Workout 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

185 reps (5 muscle ups) - 11:40 tie break time

Muscle ups were hard, stared at the rings for at least 15 seconds before I started, had 60 seconds to go and attempted two and failed both of them. Probably could get a few more reps if I did this again, but I won't. The third best guy's score on the team is 192 right now and I'm fairly certain I couldn't beat that so as far as the team score goes there's no reason for me to redo this. This may be my worst ranked workout of the 5, gotta crush the last one.

Oh, and Rich Froning just threw up 277 (17 T2B in his second round), he finished his muscle ups in 10:06.

Cfnyc

14.4

167 (through 17 power cleans)

Since I don't have muscle ups, my best case was 180. The t2b kinda sucked again was getting no repped for not having my toes behind the bar. So I ended up just doing singles. Need to work on this.

032014

3x5 front squat @ 230
3x5 press @ 127.5 (fail: 4-4-4)

Press pisses me off...125 was solid at the end of last week.  127.5 yesterday was not even close to happening.  Also, if I ever fuck up my back lifting, it will be from presses.  No other lift I feel like I'm towing the line so close to losing spinal stabilization.  Any tips?  Looking at you here JC, your overhead capabilities are admirable.

031914

2x6-8 chins @ +30 (8-7)
3x6 shrugz @ 275
mad foam rolling of the legs
3x8 curlz @ 75

Glad that it seems like my weighted chins have responded to picking back up with them.  Goal of +100 for a single.

DCF Weds

12 minutes, on the minute:
2 Touch'n'Go Power Cleans , 80% 1RM

90kg/198lb

---

MAP (maximum aerobic power)
6 Rounds:
30 seconds: 5 Unbroken Power Cleans 135, 5 Pushups
30 seconds rest
30 seconds: Row @ 1:55
30 seconds rest
30 seconds: 6 KB Snatches per arm
30 seconds rest
30 seconds: 10 Pullups, 10 Burpees
30 seconds rest
30 seconds: Airdyne 65+ RPMs
30 second rest

Cleans:
15-15-14-12-14-14

Row:
136m-130-144-134-117-130

KB Snatches:
12-11-11-12-12-11

Pull Ups:
?-17-15-16-16-16

AD: screen broken

DCF Tues

Additional Programming B (aka something other than what you did on Monday)

Practiced sets of 3 MU

---

In no more than 25 minutes:
Build to 1RM Weighted Pullup

102lb (PR I think)

---

For Time:
25 Power Cleans, 135/95
50 KB Swings
750m Row
50 KB Swings
25 Power Cleans, 135/95

Notes:
-THIS IS FUCKING HARD!!! NOT 80%

Somewhere between 10:30 and 12:00, clock got reset halfway through. Cleans in singles, a few doubles in the last set, KB swings in sets of 10, row around 2:00 pace. Should have gone a little harder.

031814

Was in a hurry today,  kept it especially short

3x5 bench @ 180
2xME bench with SS @ 210 (6-5)

Feeling good still, PRs en route.

DCF Mon

Additional Programming A

Did about 30 mins of scap and VMO mashing in lieu of additional programming

---

12 minutes, on the minute:
2 T'n'G Power Snatch, 80% 1RM

Went with 60kg, 80% would have been around 70kg, left shoulder was bothering me

---

3 sets:
10 Minutes AMRAP:
20 Wall Balls (20/14)
10 Toes to Bar
10 Burpees

...Rest 2 minutes between sets...

4 + 5

4 + 0

4 + 5

Tried to keep a constant pace throughout, got progressively harder, broke up wall balls and T2B into sets of 5 from the start which was a good plan. 250 total wall balls.

031714

3x5 squat @ 330

This felt a lot way harder than 325 did 6 days ago.  Fuck I'm totally spent.

Cfnyc

Well, not quite. Didn't make it to the gym so did this one instead:

5 hspu 

10 pistol (5 each leg)

10 tuck sit pull-up

Did 6 rounds at a leisurely pace (probably took at least 45 mins to 1 hr). 

I'll take it considering that 3 months I couldn't do 1 rep of hspu or pistols.

#progress

Active Recovery

3x2,000m row at ~2:12 pace, ~45 seconds rest between sets

031514

leisurely 1k row + foam rolling warmup
3x5 bench @ 175
2xME bench with SS @ 205 (6-5)
2x6-8 chins @ +27.5 (8-7)
4x10 dips
3x6 clean pulls from high hang @ 275

Open WOD 14.3

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

144 (6:13 tiebreak*) - 14 reps at 315#

315# got heavy real quick, ~75% of my 1RM. We have some solid women's scores on this one, 168-158-136, should help the team continue climbing up the leaderboard. 

Within the Mid Atlantic, I came in 433rd on 14.1 and 280th on 14.2. Currently sitting in 39th (which won't hold up), hoping for something better than 200th.

*The tiebreak time is the time you completed your last round of box jumps, so if someone else got 144 reps as well and finished their last set of box jumps at 6:15, I would place ahead of them.

---

Haven't lifted heavy in a while so I did 5x5 Front Squat at 225# afterwards.

Then did an hour of yoga.

Then rode my bike for an hour (15 miles), about two thirds of those 15 miles were 20s sprints with 40s rest.

Cfnyc 14.3

105 reps (15 DL @ 275) with a 5:59 tiebreaker

Could have eeked out a few more but didn't think worth the risk. 

031414

1600m row @ 2:10/500 pace

1x5 deadlift @ 425
1x8 deadlift @ 315
3x5 press @ 125
1x10 press @ 95

DCF Weds

Traveling this week, only had time for the conditioning today, used first set as my warmup. 

3 sets of:

6:00 AMRAP

700m row buy in

15 box jump with step down 24"

15 kb swings 53#

1:00 rest

2+2

2+0

2+4

Cfnyc

Light day today

Work up to a heavy deadlift double:

235-285-335-355-365f

Worse than a few months ago when I got 355x5, but better than few weeks ago when I failed at 325x1

Then

10min emom 

3 hang power clean 

Used 135 - felt pretty light.

Cfnyc

Work up to a heavy thruster triple

155-165-175

Emom 8 min

4 burpee

95# thruster

Thrusters were 10-8-8-6-5-5-3-3= 48 

031114

1500m row @ 2:10 pace
Slowly reintroducing conditioning

3x5 bench @ 170 (felt solid)
2xME bench with SS @ 200 (7-6)

Mon Part II

Forgot I did this after my workout cause it was nice out and I was bored

4x

400m run

15 GHD situps

DCF Tues

Made up part of yesterday's workout:

2 sets:

12 Minutes AMRAP:
15 WallBalls (20/14)
15 Burpee Box Jumps
15 Deadlifts (185/135)
rest 2 minutes between sets.

Notes:
- You're ONLY Goal is to break this up to remain consistent throughout. The first 6 minutes should be the same as the second 6 minutes. The second set should be THE EXACT SAME as the first set.
- For the Burpee Box Jump you must touch the top of the box

\\ 3 + 1, 3 + 8, wallballs unbroken except for third round of second set, burpee box jumps were slow as shit, deadlifts 3x5.

---

My current Open standings:

DCF: 4th

Mid Atlantic Individual Men: 283/7,395 (up from 400th+ place last week)

Worldwide: 3,581/98,773

Apparently the Mid Atlantic is competitive as fuck because I would be about 100 places better in the South East. And if I was in Africa I'd be in 20th. Wtf.

Cfnyc

12.3 ish

18 min amrap

15 24" box jump

12 hspu

9 toes to bar

4 rounds with the following hspu scaling

Round 1: 2 strict , 4 negatives

Round 2: 3 strict , 3 negatives

Round 3: 2 strict , 4 negatives

Round 4: 2 strict, 0 negatives

Apparently hspu are much harder when you go all the way to the floor rather than to one abmat.

031014

3x5 squat @ 325

Open WOD 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

192 reps (16 OHS, 16 C2B, 16 OHS)

I think I was in 432nd place in the Mid Atlantic Region after 14.1. Hopefully I can do a little better after this week.

Cfnyc 14.2

14.2

21 reps. 10 ohs unbroken. Pullups were basically singles since I kept getting no repped at the bottom. Got back to the ohs with about 2 mins left and just couldn't keep shoulders stable. 

Takeaway: Both pull-ups and ohs seem to be hindered by limited shoulder and thoracic mobility. Work on this

this is clearly what's up

http://www.bluechipwrestling.com/Sprinkles-the-Cat-Wrestling-Singlet-P2194C44.aspx

030614

3x5 bench @ 165
2xME bench with SS @ 195 (7-6)
2x6-8 chins @ +25 (8-7)

Really looking forward to when I'm back up around +45 with weighted chins.  The weight went up quickly in 2.5lb increments before when I was LPing this.  So hopefully the same is true, with only a small reset or two.

Cfnyc

12 emom power snatch

Worked up from 85 to 115. Form blew basically muscle snatching it.

Then

21-15-9

32kg American kbs

30 inch box jump

Didn't finish in the 5 min time cap (had 4 jumps left)

Cfnyc

3-3-3 ohs

95-95-105 

Shoulder stability is an issue for me, so ohs is always a struggle between pushing the envelope and not hurting myself. Think 105 is probably a pr so I'll take it.

Then

 

Three rounds of:

10 ohs (135 rx)

50 double under

Did first round at 85

Got through 8 reps of round 2 at 85 then dropped to 65. Total time was 6 and change.

Closed it out with 5 sets of 5 strict ctb pullups

watch this third pull

(the "pull" from full leg/hip extension to receiving the bar in the front rack at the bottom of the squat) 

her's in slow motion is probably faster than mine in real time

DCF Tues

Warmed up with conditioning from Weds since I won't be able to work out tomorrow.

3 sets @ 80%:
6 min running clock
Row 500m (buy in)
20 Box Jumps (with step down)
10 Toes to Bar

Rest 1 minute between sets.

2+10
2+11
2+15

---

In no more than 25 minutes:
Build to 1RM Push Jerk with at least 4 sets at 90%+

225-235-245-255-265x

I think I can hit 265, probably took too many sets to warm up below 200

---

For Time:
30 Deadlifts, 70% 1RM

*Each break =
300m Row
20 Pushups
5 Muscleups

4:56 @ 275# (65%)

Deadlifts 18-12, should have gone with 300# (70%), did another round of row/push ups/muscle ups after I finished the 30 reps and did another 10 deadlifts to finish at 9:26

030414

3x5 squat @ 320
3x10 chins @ BW

Recent SS training

I've been doing SS for the last couple weeks still:

Squatted 450lbs x 5 x 3
Attempted 455lbs 3 times: 5/3/3, 3/3/3, 4/4/(forget it).  At this point I think I just need more practice.  It is very hard to maintain the right positions but if I do, the weight flies up.  Otherwise I just get pinned even if I have plenty of strength left.

Bench: 250lbs x 5 x 3 (PR)
Press: 155lbs x 5 x 3, this weight was very easy so I am hoping to PR here (previous best was 160x5x3)

Deadlift: 345 x 5 x 1 no belt, still working on making my back as straight as possible.

I think my oly stuff is mostly the same, which I suppose is good.  I'm excited to get back into it after having gotten stronger.

Mon DCF

Redid 14.1

\\ 333 - 7 rounds + 18 (7 more reps than Friday)

\\ Currently 344th place in the Mid Atlantic with an hour and half left for people to submit scores. Worse positioning than I thought I would be in, but nbd, four more workouts.

---

Rested about 45 mins then did today's programming

20 minutes, on the minute:
1 Snatch, 80% 1RM

Notes:
-Add 5% every 5 sets.

\\ 65kg-70-75-80 (176lb)

---

5 rounds:

3 min row

4 min rest

779m
777
776
763 (started a few seconds late)
798

Quote

Don't agree with everything he says or does but this is a good quote.

"There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk. The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different." - Greg Glassman

--

Joshua Chen

Cfnyc

7-7-7 thruster

155x5 (fail)

145x7

135x7

These felt surprising awful. I'm blaming all the snatches from yesterday's open wod.

Then

Death by 10m sprint.

Great change of pace since we rarely run at cfnyc. Got 16 full rounds plus 10 of the 17th round

Crossfit Games Open WOD 14.1

10 min AMRAP
30 Double Unders
15 Snatches 75#

326 reps (7 + 11)

Pretty happy with this score right now, it'll probably be good for third or fourth at DCF. Broke up the snatches into 8-7 from the first round because I knew I wouldn't be able to go unbroken. Double Unders I took as slow as possible, got tripped up a few times, probably did 4 or 5 rounds unbroken. I can probably squeeze out a few more reps because I was liberal with my transitions between movements, we'll see if I give it another go though.

This is the same as Open WOD 11.1, in 2011 I did this before I could consistently string together double unders. My post from March 2011:

"CrossFit Games Open 11.1

First CF Games Open WOD:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb)
134 (2 rounds, + 30 DU, 14 power snatches)

This is the good part, to put it in perspective: former CF Games Champion Jason Khalipa...
7 rounds + 3 snatches"

I guess I beat Jason Khalipa's score from three years ago, which is pretty sweet. Here's some more perspective though, current 14.1 leaderboard with two and a half more days left to submit scores:
1. Rich Froning 444 (9 + 39)
2. Jason Khalipa 442 (9 + 37)

Crossfit Games Open WOD 14.1 Apurva

10 min AMRAP

30 Double Unders
15 Snatches 75#

226 reps (5 + 1)

I think best case at my current level of fitness would be 5+30. Double unders were nearly all unbroken not taxing at all. The snatches were broken 5-5-5 until the last round which was sets of 2 or 3.

022814

2x6-8 chins @ +22.5 (8-8)
3x5 rack clean pulls @ 265
Some ez curl bar curls up to 80
Some preacher curls
1 min plank, 1 min rest x 3 @ +35