A. Squat Clean; 1.1.1; rest 2mins; 5 sets (add weight per set)

245, 255, 265, 280, 290# - last set tough

B. Split Jerk (use blocks); 2 reps EMOM; 10mins (205-225)

205x6, 225x2, 235#x2

+

5 Sets
AMRAP Strict HSPU (-1)
50 Double Unders
rest 30sec
Row 400m @ 90% Aerobic Effort
rest 2mins

HSPUs: 8/6/7/6/5 w/hands inside 32" regionals standard width.  That is NARROW for my 6'2" frame.
Rows: 1:35-1:39m pace 

For Time (Crossfit Regionals 2013 workout #6):
100 DU - 1 min
50 HSPU - 6 min
40 T2B - 2 min
30 Jerks 160# w/Axle - 6 min
90ft Front Rack Walking Lunge w/Axle- 4 min

Time: 19:07 (I was 4 ft into the lunges at the 15 minute regionals time cap)  

HSPU's I started out doing 5's and hindsight I should have blasted out a big set to kick off the party.  May have been able to knock off a minute or so on them.  2 questionable reps on the HSPU's.  Cleaning the fat bar wasn't a problem at all, it was jerking it.  I managed lunges in sets of 5.  I was tired at that point.  The goal was not to sprint to the 15m cutoff time but to pace the entire workout for a strong finish knowing I had to complete the WOD.  I had to walk 20 meters between stations but the times reflect approx completion times during the transition.

rest as needed - 10-15 minutes

+

EMOM x 20
Odd - 5 Thrusters 115#
Even - 8 Pull Ups

Done: Slight strain in mid back ribcage.  Not uncommon, threw on belt on last several rounds of thrusters just to tighten things up and work the velcro between sets for practice. 

EMOM x 20
Odd - 8 KBS 70#
Even - 5 Burpee Box Jumps 24"

Done: Used belt again and loosened on BJ's.  Jumped on and over the box sideways for each rep.  Focussed on upright torso as rounds went on. 

This was quite a bit of work for a single workout.  The EMOM wasn't real taxing even after the first workout. It was just a long session.  You trying to kill me Marcus.  :)  Shoulder wasn't doing so well going into this.  Iced it right up to my warmup and post workout.

A. Power Clean from low blocks; 3-3-2-2-1; rest 2:30

225x3, 225x3, 235x2, 245x2, 265x1, 275x1
Added one additional single.  Pulled from just below kneecap.  First triplet lit up a spot between shoulder blades.  Should have warmed up better.  Never felt that before so rolled on a peanut between first 2 sets in hopes I could work it out.  Started climbing again once I felt it wasn't anything serious.  It might be also that I'm not use to firing off of low blocks.

B. Push Press; 5-4-3-2-1; Rest 2mins

165x5, 185x4, 205x3, 225x2, 245x0
Failed my last attempt at 245#.  Didn't even really attempt to push it up after the dip/drive.  Let it go.
+
 
5 Sets @ 97%
5 Power Clean TnG
5 Burpees
25sec Row 
rest 3-4mins

All sets fast and UB:
205# + 168 meters
210# + 163
215# + 160
220# + 164
225# + 164

Didn't have thumbs taped very thick, was hard on nails.  Didn't go lactic on row.  Tough but was able to maintain the same amount of intensity.

Shoulder has felt horrible since the HSPU/FS WOD a few days ago.  Ice, compression and motrin last night left it feeling good today.  Going to do the same routine this evening before bed so we can hopefully go into the workout tomorrow with a little more confidence.  I have yet to solve the puzzle of pain.

 

A. Squat Snatch; 2.2.2 (20sec between doubles); rest 2:30; 4 sets (use 75% of best single)

185#
Rounded up on this.  Felt good

B. Snatch Balance - 3 Reps on the minute x 6mins (use 135#)

Done:  Last two rounds kind of uncomfortable but done.  C&J to back, then SB from there.  Not good at getting weight to my back from the ground so figured I would throw that in here instead of using the rack.

+
5 Sets
20 Wall Balls
15 GHD Sit Ups
rest 30sec
Airdyne 75sec @ 90% Aerobic Effort
rest 2mins between sets

Done:  
WB: 12' target
GHD: UB, last set of 15 tough
Calories: 48, 45, 49, 37, 39

Just got back from Vegas today.  Back to my normal eating habits, routine and mobility.  I have a tenancy to relax when I'm on vacation.  Eating is off and I want to visit with family.  Had a chance to workout with my Bro which was great.  Fun to not take it so seriously when he is around and just have fun.  Good times!   

5 Rounds for Time
Sled Push 30m @ Grinder Weight
3 Rope Climb 15'
10 Deadlifts 225#

Time: 19:06 w/ 750 meter run outside in Vegas sun.

+75m run down to sled
Sled push was on hilly sticky grass.  Very tough.
+75m run to rope
Rope Climbs: Shredded my brothers outside rope on this.  Only a few threads left after 15 climbs.
DL: manageable

Workout done outside in Las Vegas in the hot sun. Good to feel the heat.  I'll be doing as many workouts outside as possible in the coming 6 weeks. 

 

A. Clean and Jerk - Build to a heavy single for the day (if you are feeling it go for a PR)

275#
I hit the 265# laughing after a power clean and managed to jerk it with more ease than any other 265# C&J to date.  275# was very difficult and almost didn't make it.  I have consistency issues with the Jerk and need to really focus on that in the coming year.

B. Squat Snatch; 3 TnG Reps EMOM @ 135#; 8 mins

Done: Shoulder hurt pretty bad today.  These were difficult today but got easier as I went along.

+

10-9-8-7-6-5-4-3-2-1
Front Squat 155#
HSPU

Time: 14:54
This was more difficult than I had anticipated.  The FS were cleaned from floor and UB.  The last 15 reps were very painful.  I didn't want anything to do with that bar even down to the last rep.  HSPU's were at a 2" deficit here and very difficult today.  Wasn't strong on the HSPU today.  I need to get more consistent at these because we WILL see them. 

For Time
30 Power Cleans 115# - 15, 10, 5 (1:24)
30 pull ups - 5's (1:26)
30 Push Press 115# - 10, 10, 5, 5 (1:53)
30 Toes to bar - 5, 5, 5, 5, 3, 2, 1, 1, 1, 1, 1 (2:08)
30 Back Squats 115# - UB (1:35)
30 Pull Up - 5's (1:51)

Time: 10:28
Grip started to go by the time I finished up the T2B.  Paced this from the get go and kept moving.

+ 

EMOM x 12
Odd - 8m HS Walk
Even - 40 Double Unders

HSPU: 3 of the 6 walks were UB, the others were close.
DU: UB except for I believe 1 or two early trips.  Started over to get 40 UB on that set.

EMOM x 12
Odd - 8 Pistols Alternating
Even - 12 Ring Dips (kipping)

Pistols: Very easy, no stumbles.  Only did 8 total.  Technique is back.
RD: UB.  The last 2 reps of the last round pushed failure.