HAPPY BIRTHDAY ERICA!
Strength: Front Squats: 3x5 @ 85%
Worked up to 3x5 @ 135#
Conditioning: "Coach Erica"
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)
14:18 HSPU to 2 abmats
Monday, March 5, 2012
Saturday, 02.25.12
CrossFit Games Open
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.
The CrossFit Games Open is underway! The 2012 Reebok CrossFit Games begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online. The workouts will be posted every Wednesday at 5 pm and must be completed and scores posted by Sunday at 5pm.
I am participating in the Open and today was the first workout - Max burpees in 7 minutes. I was able to complete 79 burpees. I can't help but wish I had done one more to make it an even 80!
Saturday, 03.03.12
Conditioning: CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
SCORE:60
I had a lot of nervous anticipation for this WOD. The snatch is not a lift I am in proficient in at all, so I was unsure what the outcome would be. I was hoping for 60 but not expecting it.
I went to weightlifting class on Thursday evening and Craig worked on snatch technique with us. I practiced the muscle snatch which is not something I had used before, but seemed to be much more efficient.
I used the muscle snatch for the first set of 30 and felt pretty good. I think I was able to do all 30 unbroken. To have to bump it up to 75 pounds felt like a significant jump. I power snatched the 30 reps at 75# and still had about 2 minutes left. My previous snatch PR was 85# so to attempt 100# was not something I was prepared for. I had several attempts but all were failures so my final score was 60.
Even though I didn't expect to get more than 60, I was frustrated that I had the opportunity to, and wasn't able to make it happen. I think I have the strength but my technique needs a lot of work. Had I had the technique down, I probably would have been able to hit the 100#. Frustrating!
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
SCORE:60
I had a lot of nervous anticipation for this WOD. The snatch is not a lift I am in proficient in at all, so I was unsure what the outcome would be. I was hoping for 60 but not expecting it.
I went to weightlifting class on Thursday evening and Craig worked on snatch technique with us. I practiced the muscle snatch which is not something I had used before, but seemed to be much more efficient.
I used the muscle snatch for the first set of 30 and felt pretty good. I think I was able to do all 30 unbroken. To have to bump it up to 75 pounds felt like a significant jump. I power snatched the 30 reps at 75# and still had about 2 minutes left. My previous snatch PR was 85# so to attempt 100# was not something I was prepared for. I had several attempts but all were failures so my final score was 60.
Even though I didn't expect to get more than 60, I was frustrated that I had the opportunity to, and wasn't able to make it happen. I think I have the strength but my technique needs a lot of work. Had I had the technique down, I probably would have been able to hit the 100#. Frustrating!
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