SUNDAY FEB 26

RE-DO of WOD 12.1

I NEEDED 131 reps to be the top burpee Master competitor in the World.

RESULTS: 131!!
.
131 was an all out effort.
No freakin’ way I could have done this without support. There was a team of CrossFit Oldtowners yelling all sorts of positive stuff in my ear…I heard every last word and it kept the demon of doubt out. I got to that shitty place and fought through. A physical and mental victory regardless if the score stands as #1.

No massive headache, felt solid an hour later.

SAT FEB 25

0700
5 sets – 90,92,94,96,98% effort
3 TnG Dead Lift
Row 30 sec max effort
rest 5 min b/t sets
(add weight and slight increase in meters rowed per 30 sec per set)
RESULTS:
305/148
315/151
325/146
335/151
345/153
WAS pretty conservative, back was tight after 123 burpess on Friday

+

“Annie”
RESULTS:

5:51 Annie unbroken

FRI FEB 24

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

RESULTS: 123
Came out at 21, 20, 18, then gassed/beat myself up got 15. At that stage I changed game plan and hammered 5’s.

Started and finished strong but let down in the middle. Finished with a MASSIVE headache!

Realistically I could game this and hit 130.
Top masters is 120 so far so doubt 123 will stand.

The jump to target was def tougher.

FEB 22: Ring HSPU and TnG Push Jerk

0430
Aerobic work x 18 min

0840
Mobility

1030 Training

10 min ring HSPU practice
RESULTS: went EMOM x 10min 3,3,3,3,3,2,2,2,2,4
Best day on rings yet

+

10 min pistol work – depth and speed
RESULTS: This a strength for me, have done 50 unbroken (25left then 25r) and a +100lb pistol HOWEVER have not done pistols in forever. I KNEW this would make me wicked sore so did 6 EMOM x 10m to ease back in.

+

3 sets tougher each set, faster each set:
5 TnG push jerk
5 box jumps – 24″
rest 3 min b/t sets
RESULTS: Went tougher each set but last set wasn’t faster: 185, 195, then 205
+
Airdyne:
20 sec max effort
rest 2:40 x 2
rxed

FEB 21: 5 min amraps

0430:
A. 3 min airdyne at 80%, rest 3min, 3min airdyne at 90%
B. Hollow holds x :30, :25, :20, :15, :10, equal rest
C. OH W Lunge x 12, 20 clubbells x 4 sets

0840
Mobility

1030
5 min @ 95%:
3 clean and jerk – 155# – TnG unbroken
5 wall balls – 20# to 11 ft
10 double unders
results: 6+2reps
Cleans felt slow after yesterdays BS.

rest 10 min

5 min @ 95%:
3 KBS – 2pd
5 burpees
row 10 strokes
results: 1 stroke shy of 6rounds so 5+17
Solid, could have kept pace

 

FEB 20: back squat

0430
80% work: Strict pullups, ring pushups, OH walking lunge, reverse hyper, Airdyne, Clubbell x 5 rounds around 20 minutes

0830
Mobility x 20min

1030 Main Training
A. back squat @ 30X0; 3,2,1; rest 4 min
results: 335×3, 355×2, 375×1
I hit this around 17 days ago at 330×3, 345×2, 365×1 so pushed a bit harder today but still some left in the tank.

B. 20 chin ups COVP; rest 3 min x 3
RESULTS: rxed, easy

C. Run 400 m @ 80%; rest 2 min, Run 400 m @ 90%, rest 3 min, Run 400 m @ 90%
results: 1:30. 1:23, dns

hammies were tight from BS and i was being safe.

I feel great.