It official, I finished 16th in the world in the Crossfit Open 140k+ competitors and 7,700 of them in my age division 40-44. I will be going to the Crossfit Games this year! Today is also the first day in 7 years I have ever received custom programming and I am honored to have Marcus Filly as my coach. A seasoned and well respected athlete in the Crossfit community. I feel if I didn't make this decision, this chapter in my life would not end with a full effort, full victory finish, no matter how hard I push at the games or what place I finish. I'm hoping he will help me discover more of myself in hopes it will allow me to become a better athlete and person in general.
It's my boys 13th year birthday today so it's a very big day. Eating at 8:30pm and celebrating late tonight.
Here we go...
Pre: External rotation, powell raise, Trap 3 raise (8/8/8 w/15#, shoulders felt smoked after doing these) - http://optimumperformancetraining.blogspot.com/2009/10/day-3145.html
A: For Time @ 90%
1k Row
30 Clean and Jerks 135#
30 Burpee Pull Ups (8' Bar)
1k Row
Time: 15:58 (3:43, 3:42, 4:27, 4:05)
Row 1:50,
CJ 5/3/3/1's: 90% on this felt a little uncomfortable. Wasn't sure if I should do all singles or multiples. Did a little of both.
Burpees: Big jump to strict pull-ups early, later switched to jump and standard kip. Tough to feel 90% here because they were kind of uncomfortable.
Row 2:00m pace: Got wind back around 550 meters and started pulling 1:53-1:55 again.
+ rest 10mins (Took about 15 minutes to warm up Snatch Technique)
EMOM x 12
Odd - 5 TnG Power Snatch 135#
Even - 3 Muscle Ups
EMOM x 12
Odd - 8 Thrusters 95#
Even - 10 T2B
All Unbroken, last 2 rounds of snatches, MU's and T2B got pretty tough. This was rough tonight.
Shoulder Pain: 5
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