A. Snatch; 3-3-2-2; rest 2mins 

185(3), 200(3), 215(2), 225(1), 225# - Hamstrings still very sore from lunges.  Caught the failed 2nd 225# rep but didn't chase.  Did one more 225# to make up for it.  Using Reebok shoes instead of Adistars.  Have a tenancy to lose weight forward when I wear them but have to get used to them if I'm forced to wear them in July.

B. Front Squat; 3 reps @ 80% effort; rest 90sec; 4 sets

275, 275, 275, 285# - Last rep was too much for 80% effort.  First round was fine but last 2 felt more like 90%.

B1. Weighted Pull Up; 3-5reps; rest 90sec; 4 sets

70(x5), 80(x4), 90(x3), 115#(x2) - Tried another single rep of 115# after the double and it was not gonna happen. 

C. GHD Sit Up; 15reps; rest 45sec; 5 sets

Done w/ 2-hands : Headache & needed short pause on last round.

+

Row 30sec @ 90%
Rest 30sec
Airdyne 30sec @ 90%
rest 30sec
x 10 sets

Rows: 1:33->1:35 avg (1673m) - Lower damper, shorter faster pulls, quicker breathing tempo.
AD: 94-90rpm (205 calories) - Slipped to the lower 90's later in the last 3 rounds.  Normally I hold 85rpm at an 85% 50/50 effort.  

Shoulder: 6 going into the workout.  As long as I stay out of the 9 and occasional 8's, I'll be good.  Some good prep work actually minimized the pain I expected as I started heavy.  The volume and weight feel foreign to me after 5 weeks of the open.  We'll be back in the groove here in a few weeks.  Rolling some trouble areas tonight before bed.

7min AMRAP @ 85%
200m Run
7 No Push Up Burpee Box Jumps 24" (step down)
7 K2E

Total: 4 rounds

+rest 3mins

7min AMRAP @ 85%
Row 200
30 Double Unders
20 Sandbag Walking Lunges

Total: 3 + 69m w/80# sandbag - Legs were burning pretty good on those lunges.  Had to rest a breath at the top of every 3 or so mid way though rounds 3 & 4.

+ rest 3mins

7min AMRAP @ 85%
10 KBS 1.5pood
10 GHD Sit Ups
15 Cals AD

Total: 4 rounds

Shoulder was very sore yesterday after the WOD and up through last night. Iced and smashed bi/tri last night up until bed. Feels better today. Sore but doesn't feel broken. I hit yesterdays WOD with a pace strategy and thinking I should have pushed my first set on OHS harder as breaking up into even sets only felt worse. Army Top Ranger did it with me and he beat me by 30-60 seconds, same with my bro.

Post WOD today though, I feel stronger.

A. Hang Squat Clean (below knee); 3-3-3-2-2; rest 2:30

185, 225, 245, 275, 290 - Felt good

B. 2 Push Jerk + 1 Split Jerk (ok to use jerk blocks and dump each rep); x4 sets; rest 2mins

185, 195, 205, 215 - no jerk blocks today so kept weight light

 +

18-15-12-9
C2B
OHS 135
HR Push Ups

Time: 10:33 - ouch, not good.
18's: 2:19
15's: 3:10
12 & 9: 5:04

Purposely split up pull-ups into 6/6/6, 5/5/5, 4/4/4, 5/4.  Not sure it helped on the OHS though.  Had to slow down to fight leg burn but became very difficult to sustain weight overhead for large sets.  Shoulder strength weakness? 

Something set shoulder off in the last 3 days.  Doing bicep and tricep smashes tonight before bed.

Yoga: 40m

Crossfit Games 2013 Bound & Marcus Filly Coach!

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

 

A: x2 PC @ 75% (225#) of max (300#) OTM for 12 min

B: FS worked up to 150kg (330#) - Didn't push this too far.  Need to get comfortable with heavy squatting after the last 5 weeks of lightweight movements.

Crossfit Open Week 4-5 Recap

The open is complete and has been the biggest fight of my life.  I'm still waiting for the final results but the standings are looking positive.

13.4: C&J/T2B: 100 reps on this WOD.  The C&J got uncomfortable and I cut down on my TnG early on.  I did this WOD a few times but do not recall my initial score.  The thing that held me back here were the T2B.  When they go south, they go quick.  Something I have to fix in the future and work with for the time being.  

13.5: Thrusters/C2B: 141 reps - I was sitting 21st place going into 13.5.  My first run on Thursday was balls out from the get go with no pace and I nearly put myself in a coma for 135 reps.  Took a few days to even consider re-considering a redo.  By Sunday, I knew I had to give it another go or all would have been lost had I missed the cutoff.  A well thought out repeat resulted in a 141 which moved me up to 16th place.  Had I not repeated, I would have ended up in 22nd place, missing the games by 2 spots of the 7800 people. 

This Crossfit Open has been the most difficult Crossfit challenge of my life.   Through perseverance, it is now one of the most memorable Crossfit moments of my life!