Thursday March 13 - C&J, Bear Complex, HSPU, Weighted situps, Pistols

SWOD:
10 min EMOM
2 Clean and Jerk @ 80%
After 5 minutes the weight increases to 85%
WOD:
Buy-In:
5 Bear Complex @ 135/95#
then…
8 HSPU
12 weighted sit-ups @ 35/25#
16 Pistols
then…
Buy-Out:
5 Bear Complex @ 135/95#

I did my first bear complex at 95, but it was ugly and bad form, so I dropped to 75 for the remaining 9.
I did my HSPU on the box...used the 25# for situps and had to use box assist for the pistols. It took me 18:50. I was really not pleased with this time, the pistols killed me and dropping weight in the beginning took a lot of time off too. All in all I need to work on pistols for sure and hand stand pushups.

Wednesday March 12 - Power Snatch, Ring Dips, Box Jumps

SWOD:
Spend 20 min working on your Muscle-Up Technique.
We could be preparing for something…

I really need to work on pull ups more than muscle-ups :) Plus muscle ups terrify  me. I need to work on my fear of being up that high. Also on my fear of being upside down (ie. handstand pushups)

WOD:
For Time:
21-15-9
Power Snatch 75/55#
Ring Dips
Box Jumps 24/20″

I did the actual 55# and 20" box, but was unable to do ring dips without a band (I used a red and black). I finished in 10:27.

Tuesday March 11 - Back Squat, KB Swings, HR PU, DUs

SWOD:
Back Squat (Heavy!)
Warm-Up Reps
1×10 @ 65% (90#)
1×8 @ 70% (100#)
Heavy Reps
10×2 @ 85% (120#)
10×1 @ 95% (130#)

WOD:
17′ min AMRAP of…
8 KB Swings (35#)
20 Double Unders (Singles = 3 to 1) (I did actual DUs)
8 Hand Release Burpees
20 Double Unders

My max back squat is 140# so this is the number I used when finding my percentages...This was a LOT of squats!

I got 4 full rounds plus 15 reps. This I was pretty pleased with. I stopped a few times to watch Kiffer attempting muscle ups, which slowed me down plus I did real double unders even though I could have gotten through way more if I had just done the 60 singles.

Monday March 10 - Split Jerk, Hang Squat Clean, Toes 2 Bar

SWOD:
Split Jerk (from rack)
1×10 @ 60% (65#)
1×8 @ 70% (80#)
2×5 @ 80% (90#)
3×2 @ 90% (105#)
My max clean and jerk is 115, so I used this number to find my percentages.

WOD: 
For Time:
Buy-In:
800m Run
then…
15, 12, 9, 6, 3
Hang Squat Clean 115/75# (I did 65#)
Toes 2 Bar
Buy-Out:
800m Run

This sucked. I have shin splints something terrible from doing so many double unders during 14.1..so my run was very slow. It took me 24:04 to finish...I did do actual toes 2 bar, though.

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

The women weight was 65#. I was only able to get 10 reps, because I couldn't do chest to bar pull ups (In fact I can't do regular pull ups lol) I did manage to get 2 pull ups, but they weren't C2B.
If I were able to do those I could have probably gotten at least to the second round b/c the 65# OHS wasn't terrible. I finished my first 10 in 45 seconds. and I kind of took my time because I knew I wouldn't be able to go any farther.

14.1 and an apology

I'm seriously lacking in this posting thing. Gotta work on that. I've never been good at doing this long term. So the CrossFit Open is upon us. 14.1 and 14.2 are out of the way...this week is 14.3.

14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

This wasn't as hard as I was expecting. Double Unders were terrible though. The first time I attempted 14.1, I only got 123 reps. I tried again the following Monday and ended up increasing by 42 to 165 reps. I was pretty excited about finally getting some kind of rhythm on double unders. I've forbidden myself to do singles in workouts now. I need to get even better at them. I feel like I could have easily gotten 200 reps if I was better at DUs...the snatch was kind of a rest time.