after 3 hours in the car to drive back to school, when I got to the gym I somewhat felt like I was hit by a bus both physically and energy wise. everything felt terrible.
4-4-4-3-3 Push Press starting at 65% of 1RM and building to a 3RM
185-195-215-225-245 *bar got a little out front on rep 3, but I recovered fine.
rest to recover
Really felt like I was hit by a bus at this point. Not sure why, maybe due to elevated stress levels over the last few days. Its pretty crazy how emotional stress will affect your recovery.
But, I ran through the Muscle ups and RC’s NFT just to work on skill and left out the thrusters. All MU UB. I feel bad for changing things up, but there was no way I was able to hit that with intensity today,but I wanted to work on the skills. Really didnt feel good.
9 Thrusters 105#
3 Rope Climbs
Same things here, I ran through this NFT - HSPU UB
HSPU (no deficit)
2000m row at tempo
Rowed a 2:00+/-1 sec for the entire thing.
Actually felt much better after this session was over. Tomorrow is a needed off day.
I will make regionals, I will crush the remaining 4 workouts, I'm going to climb the leader boards every week - I Will make regionals.
Tomorrow is an off day, which is well needed. I'll be ready to crush 14.2 come Friday. Whatever castro pulls out, Im going to crush it.
Note: Today my Hamstrings and Back were pretty lit up from yesterday's 14.1.
DE: 3x5 Good Mornings all at 65% of 1RM, rest 60-90sec betw ea set
Goal/plan was to do 185# on this. But, my hamstrings + back are pretty lit today. Stayed at 165# to ensure perfect movement. Did an extra set also.
rest as needed
4x3-min AMRAPs resting 90sec betw ea (do A. then B. then A. then B.)
6 wall ball 20# to 10ft
1 Power Clean/Ground to Shoulder 185#
9- 8+6 *not sure how I fell off here and didnt have enough time to hit that last clean. I really think I must have started a few seconds late or something. I watched my video and I really had no hesitation between movements.
5 ring dips
7+8, 6+8 *had to break up dips much earlier here.
Dips were the limiter, I could so pull ups all day long.
rest to recover
25 Full Sit-ups
sit ups were slow but steady. t2b were ub-6/6-6/6-6/6
My low back felt extremely fatigued during this. Focused on the flick of my feet on the T2B, felt good.
Not going to lie, I was Extremely frustrated when the scores/placings settled from 14.1. I knew a mishap with my DU's cost me a few seconds to possibly get 5 more reps or so. But regardless I would have been frustrated. The last 2 years, I've really dug myself a hole with the first event of the open - and actually 2 years ago I didn't do well on the first or second workout. Coming into this year I was positive that I was going to start this years open off on a solid note and be sitting within the top 100….Well fast forward to Last night and I was extremely annoyed when I saw I dropped down to 2.6.2. Thats 160 spots lower than I wanted to be at the lowest. But Its DONE, its OVER, if baseball taught me anything it taught me how to handle failure (as a .300 BA will put you in the HOF). This is why there are 5 workouts in the open. I'm sure theres some people who just hit the goldmine on the first workout and have the possibility of laying an egg for the next 4, just as I laid an egg here - but I KNOW the next 4 will be in my wheel house. High rep snatches are still/and have been my weakness. I knew that. They have gotten better as Doug and I have worked hard to improve them, but they are still a weak link it seems like. But, I will crush the remaining 4.
I really don't feel theres anyone I cannot beat with any combination of the movements remaining in the open - when you combine that my improved motor I will excel in the remaining 4. When you get punched in the jaw you can either run away to lick your wounds or you can get back up and win the battle. I refuse to lay down after I failed to put up a solid score in 14.1. I WILL make regionals. I am too prepared and work too hard not to. However, my stress level has been stepped up a notch for the next 4 weeks and my training game plan around the open has changed a little - but I WILL but at regionals for the 3rd strait year. I AM one of the top 60 Crossfitters in the Region, and I have to prove it just like every year. There are a lot of good exercisers. I knew it was going to be a battle. nothing worth having comes easily. Over the next 4 weeks, my Average Placing will be at a lot of 40th. note I said average. But I firmly believe I can place inside the top 25 for any combo castro throws my way. Game on.
348. Dug myself a hole with this. A 212+ ft hole. Thats why theres 5 workouts. I'll be at regionals at the end of this.
2 PM: 5+ hrs after
Good to be at vitality, always good to see everyone.
5x5 Bench Press starting at 65% of 1RM and building
Felt ok, felt a little heavier than normal.
OTM for 7min
3 Front Squat at 75% (+/- 5/10#) pending how you feel
complete at 295 (=75%). got heavy in the last 2 sets
8 KB Swings 70#
All 7 minutes were in 30-40s
Go straight into burpees after recovery run (within 3 seconds)
22 Burpees in 1min
20m recovery run
17 Burpees in 45sec.
20m rec. run
12 Burpees in 30sec.
20m rec. run
6 Burpees in 15sec.
complete w/ jump to target.
22 burpees done in 45s, couldn't do the math for the rest. Trying to do math on the fly is impossible.
8min on stationary bike at recovery tempo to flush legs followed by 10min stretch on any area feeling tight
Finish warm-up with a comfortable 500m row followed by 5min of stretch on shoulders, legs
HB Back Squat: rest no more than 2min betw sets
4 at 70% of 1RM
4 at 75%
3 at 80%
3 at 85%
3 more reps in singles at 90%+
all reps hit, didnt feel great though. low back is a little tight
rest to recover
OTM for 14min
Odd - 5 HSPU + 7 burpees as fast as possible
Even - 12 wall ball
complete all in 22-26s
rest to recover
4rds at 85-90% ME with no rest, keep moving
complete, however did a 2 min airdyne for 3 of the 4 runs, my calves were a little tight and if i end up doing 14.1 again I want non-tight calves.
75 Full Sit-ups NFT but do this in 3 sets or less
complete, strait thru just steady
ps: heres audreys video of 14.1
not going to lie, I’m a little stressed/nervous about my score. Though my movement was crisp, my cadence was just slow. I really dont want to have a open workout out of the top 60. I know I can make the adjustment of cycle speed to get some more. But like I said, whatever doug say goes. Just whats going through my mind. Mind was all over the place today during the training session.
Last night: 98%, 53 bpm - a little pumped when i took this after seeing the workout, so may have been high
Complete as many rounds and reps as possible in 10 minutes of:
75-lb. power snatches, 15 reps
1: 10:00-9:41 / 9:39-9:02 UB
2: 8:58-8:38 / 8:34-7:52 UB
3: 7:48-7:28 / 7:24-6:41 UB
4: 6:35-6:15 / 6:10-5:13 12-3 *Im curious if going 8-7 here would have allowed me to go 8-7 through 6 rounds. saving me some off the bar time.
5: 5:08-4:47 / 4:41-3:38 5-5-5
6: 3:32-3:12 / 3:06-2:01 5-5-5
7: 1:54-1:34 / 1:27-0:19 5-4-3-3
8: 25 DU