March 28, 2013 (Open 13.4)

Crossfit Open Workout 13.4

(at CFDS 2:00)

Ascending Ladder for 7 min. of:

Clean and Jerk (135#)

Toes to Bar

(3,3,6,6,9,9,12,12,15,15.....)

Result: Finished with 92 reps. Subconsciously didn't go at 100% because my abs were still really sore from Tuesday and I know I'm going to do it again on Sunday. I know it's a lousy excuse. Gotta get mentally tougher. Have no doubt that I can improve a good bit Sunday with a little different energy expenditure scheme. Gonna Shoot for 100+ reps. Got rugby practice tonight so hopefully that will help prevent soreness tomorrow and Saturday and won't have any lame excuses Sunday.

March 27, 2013 (rest day, stretch)

Walk 800 meters on treadmill at 2.5 m.p.h. @ 15% grade

 

Stretch for 20 min.

 

45# overhead squat---3 sets of 10

March 26, 2013 (kitchen sink chipper)

Workout at CFDS

(4:30 p.m)

 

 

Double unders-----------100

Hand Release pushups---90

Abmats--------------------80

Walking Lunges---------70

Hollow Rocks------------60

KB Swings (53#)---------50

Handstand Pushups--------40

Wallball Shots--------------30

Toes to bar------------------20

Muscle Ups-----------------10

 

 

Result: Finished in 22:24. HSPU were hardest part. Could only do 12 on first set due to unbroken set of 50 KB swings right before. Did all DUs unbroken.

March 25, 2013 (hspu, hc, ttb)

Workout at Fire Station

 

Started to do:

5 rounds for time of:

185# clean and jerk - 5

Burpees---------------10

Toes to bar-----------15

 

 

Got to my second set of clean and jerk and felt like someone just punched me in the soul. Basically just chickened out and talked myself out of doing it. Mental toughness is extremely lacking. I have no doubt that I could have done it if I had made myself. Started to skip working out entirely, but gave myself a pep talk. Came up with this:

 

 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the triplet:

 

Handstand pushups

Hang cleans (135#)

Toes to bar

 

Rest 5 minutes then:

2 minutes max reps toes to bar

 

Result: Finished in 13:13 and did 35 toes to bar.

 

Workout wasn't too taxing metabolically. Grip got really fatigued from hang cleans straight to toes to bar. Did all sets unbroken but rested more than I had to between sets. There's that mental toughness issue again. Have no doubt that I could have done this faster.



March 24, 2013 (Open 13.3)

Crossfit Open Wod 13.3

 

12 minute AMRAP of:

150 wallball shots (20lb. at 10ft. target)

90 double unders

30 ring muscle ups

 

 

 

RESULT:  got through wallballs in 5:59. Not feeling too bad. Finished double unders in 7:29. Started doing muscle ups after a quick sip of water. did 3 sets of 3. Not to failure. Did a set of 4. Lost track after that. Mostly sets of 2.

 

SCORE: 265