Aerobic work: 5 min ERG, 5min Airdyne, 3 min ERG, 3 min Airdyne
4 sets @ 100%:
30 sec clean and jerk TnG – 95# amrap
30 sec box jumps – 24″
30 sec KBS – 1.5 pd
30 sec burpees
(rest 10 min b/t sets actively)
1: 11, 15,15,15
2: 11, 17, 15, 14
3: 11, 18, 14, 14
4: 11, 19, 15, 13
Front squat @ 20X0; 3 x 3 @ 80% effort; rest 2 min
RESULTS: 235x3x3 great speed
B. CTB chin ups x 10 fast; rest 1 min x 5
RESULTS: 12 seconds each set
C. Run 200 m @ 90%; rest 2 min x 2
RESULTS: Cold and Raining, hit the ERG
Normal wake-up routine of pullups, pushup, lunge, airdyne, clubbell
4 sets of 15 t2b, 15 reverse hyper to pump some blood in the area and aid in recovery.
RE-DO of WOD 12.1
I NEEDED 131 reps to be the top burpee Master competitor in the World.
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.
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)
WAS pretty conservative, back was tight after 123 burpess on Friday
5:51 Annie unbroken
Complete as many reps as possible in 7 minutes of:
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.
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.
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.
Aerobic work x 18 min
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
20 sec max effort
rest 2:40 x 2