Office by Alex Penny
I'm me, I just float around doing my thing.
Take 15 minutes to find a heavy but near perfect Clean & Jerk.
Then;
3 rounds for time of:
40 Double-unders
20 Kettlebell Swings, 32kg/24kg
Rest exactly 1 minute;
Max effort in 3 minutes of Clean & Jerks, 60kg/40kg
Rest exactly 1 minute;
3 rounds for time of:
Run 200m
12 Chest to bar Pull-ups
21.23/16 rxd!!
Hello chest to bar pull ups!! Ahh!! I didn’t even warm them up, I just had my silly orange band there at the ready for when I came in from my run. But instead I decided to just see if I could do any yet, and BAM! Chest hit the bar! I managed to even kip a few together! Most were singles, but still. Yay!! First part of the WOD was okay. Kettlebells were fine, the 24kgs felt nice, but my double unders were horrid! I kept breaking and my arms kept coming up. Just bad times all around. The 3mins C&J was okay. 16 reps was good, happy with that. And last part, well, was just pure awesome. =D
Dasvidania!
POSE running clinic
Then;
As many rounds as possible in 12 minutes of:
6 Toes to Bar
8 Ring-dips
12 Overhead Plate Lunge, 20kg/15kg
6+1 (orange)
This was a shoulder killer! And unfortunately, scaled. Still can’t get those damn ring dips! I can control my lower down, but cannot get back up. Grr! Managed to kip most of my toes to bar, however, which saved some time! Overhead lunges were all done unbroken.
Advanced Athlete WOD:
Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90%
Rest 60 sec.
Completed using 60kg for 1RM.
Couldn’t remember my 1RM but I think that’s it. Last few reps felt super heavy though. Wasn’t fun. Finished the day with some wall ball sit ups-super fun times!
Dasvidania!
Handstand Push-up Development Work
then:
3 rounds for time of:
15 Thrusters, 50kg/35kg
12 Chest to Bar Pull-ups
50 Double-unders
13.15 (30kg/orange)
So this was… interesting. I decided to see just how far away from an rxd chest to bar pull up I was… and it wasn’t far at all! But still-far enough to scale to a band. That was frustrating. Warming up the thrusters, the 30kgs felt great, but that extra five kilos was a bit too much, so I scaled that back also. Double unders were fine. Did my first set of thrusters unbroken, next few sets were definitely not. They got a little bit heavy ha ha, so broke them up into sets of five. Pull ups were okay, on the stupid band…
Afternoon Work:
3 sets 12 strict pull ups (orange)
I don’t feel these are improving at the moment. I’m taking a bit of time off doing them while the open is on, though, so will see how I go with them once that’s done with.
Tabata row for distance: 1065m
Dasvidania!
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead, 52.5kg/35kg
10 Deadlift, 52.5kg/35kg
15 Box jumps, 24″/20″
188 rxd
So initially I was a bit excited for this one, as I’d been working on my box jumps. But-then the night of the hit out came and we had to get more boxes in due to the large number of athletes and I was stuck with this awful box and could not bring myself to jump on it! It was so embarrassing that I had to resort to step ups! Everything else was fine, so fine, but those step ups ate up a lot of my time. I feel I could have done better, gone harder, but oh well-it’s done now! Bring on 13.3!
Dasvidania!
Max effort Bar Muscle-ups in 1 minute
Rest exactly 1 minute
3 Rounds for time of:
5 Wall Climbs
75 Double-unders
10 Push Jerk, 60kg/40kg
Rest exactly 1 minute.
Max effort Bar Muscle-ups in 1 minute
10/16.54/14 (C2B pull ups orange band)
Hmph. So, the warm up was the best part of this work out ha ha. Someone brought in their puppy while we were doing shuttle runs and handstand holds, so we all just ran to the end and played with the puppy then ran some more. Such a cute pup!
Not all that happy with my results today. Chest to bar pull ups were fantastic, but I was hitting the bar just under my boobs so should probably start playing with rxd ones soon. Wall climbs were as okay as they could ever possibly be. I still don’t enjoy being upside down. Double unders were quite awful, mainly because I desperately needed to pee, so had to keep stopping so I didn’t have a wee (ha ha) accident! And the 40kg push jerk felt disgustingly heavy! I have super sore traps today though, so tomorrow I’ll be mobilising then getting a massage after class. I am SORE! Then midday 13.2 is released! Aaaand then Friday I shall try my hardest at smashing it!
Advanced Athlete WOD:
2 rounds for time of:
Row 30 cal
30 Wall Ball, 10kg/6kg
8.37 rxd
My rowing has gotten SO bad! I went for a quick lap of the block before this, as my lower back was aching due to sitting in class all day. Didn’t help. Mobilised with the foam roller briefly, helped a little. Legs were dead doing this, especially coming off the rower into wall balls. Yuck! And I hit my chin with the ball more times than I can count-ouch! I think a rest day tomorrow will be the best idea yet!
Dasvidania!
On the minute, every minute for 20 minutes for max load moved:
Even Minutes: 3 Power Cleans
Odd Minutes: 5 Front Squat
Athletes will use the same weight for each exercise.
3200kg
Only went at 40kgs for this. Tried to get away with 35kgs but my trainer quickly saw threw my laziness this morning and made me go at 40kgs. To be honest, I could have gone heavier. But these next five weeks are going to be kind of a deload while we do the hit outs on Friday nights. I don’t want to be exhausted every Friday.
Afternoon WOD:
As many rounds as possible in 3 minutes of:
8 Clapping Push-ups
24 Double-unders
Rest 2 minutes. Repeat for 3 cycles.
Start each round from where you finished the last.
6+8+20rxd
Clapping push ups suuuuuck. They suck, suck, suck! But I felt pretty cool doing them, so that made up for it.
Strict pull up work and toes to bar work. I’ve had more than enough time away from my darling strict pull ups and thankfully still have a few under my belt after my lack of doing them. Aaaand can finally kip my toes to bar together! Yiew!
Dasvidania!
For time:
Row 1000m
25 Deadlifts @ 70kg
50 Wall Balls
Row 1000m
18.19rxd
Don’t know why I did this, just know how awful I felt afterwards. Just wanted to sleep forever but kept being woken up by phone calls/texts then had to work until 4:30AM. Sad times for this sleepy head. The hit out reeeeally took it out of me, so I think I’ll be resting/mobilising on the Saturday’s afterwards.
Dasvidania!
The Brave Friday Night Hit-out is TONIGHT!
Competing athletes please be at CF42s at 1730 sharp for the athletes brief.
Please also ensure you have read the explanation of workout 13.1 here and have read the Friday Night Hit-out event information here.
For those CF42s athletes who are unable to attend tonight we will run 13.1 as our WOD today. Scaling options, as always will be provided.
CrossFit Games Open WOD 13.1:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 35kg/20kg
30 Burpees
30 Snatch, 60kg/35kg
20 Burpees
30 Snatch, 75kg/45kg
10 Burpees
As many reps as possible of Snatch, 95kg/55kg
125 (5.46) rxd
So we have our own little Friday Night Hit Outs at our box during the Open, and this year it is MASSIVE! All the boxes in our state are welcome to compete in it, and the atmosphere is just awesome. I’m helping with scoring and tallying the results, which was a wee bit harder than I thought at the end of the night when we had about 80 athletes to tally and rank. But anyway!
THE WOD! Well. Burpees started out as fine as could be. First lot of snatches were a bit tricky and took longer than I’d like, but I got through them. Second lot of burpees were pretty bad to be honest. The snatches, well. Last year I think I managed two 35kg snatches in the snatch ladder WOD. THIS YEAR I DID 25! I would have love, love, loved to get my 30 reps out and start my burpees but this did not happen. I know I rested a wee bit too much, but oh well. My goal was 100 reps for this workout anyway ha ha.
Dasvidania!
WHY DO I KEEP NOT UPDATING THIS DAILY! ARGH! NO REP INDEED!
WOD 130302:
15 minutes to establish a 1RM Push Jerk.
-then-
3 rounds for total reps of:
1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 24/16kg
1 min ME Pull-ups
*Rest 1 minute after each round.
55kgs/188 (box HSPU)
YUUUUUUCK! Decided to do this Outlaw WOD with the boys in the morning. It was pretty awful. Outlaw WODs are pretty gross. Did some box jump work in the afternoon-can finally jump OFF the box now!
30 reps for time of:
Snatch, 60kg/40kg
Scaling if <50kg/35kg
7 minute AMRAP
30 reps @ 20kgs/15kgs
30 reps @ 30kgs/20kgs
Max reps @ 40kgs/30kgs
Scaled/70 reps
Yeah. Today was not the day for Isabel. Not in the slightest. I tried 35kgs but it just wasn’t happening, so went with the AMRAP. Made the horrible mistake of just muscle snatching my first 30 reps… it was so light I couldn’t help it! That set of 30 was done in under a minute. Next set took a wee bit longer as, surprise, my arms were now aching from the over use. The max reps at 30kgs just sucked. Was not pleasant at all and felt so much heavier than it did warming up.
Afternoon WOD:
60 minute yoga session at the box. It hurt, but it was good.
Glorious rest day tomorrow. Mhmm!
Dasvidania!
