10/4/13

A. Leg Press - in 6 sets, build to a tough 5; rest as needed

210, 300, 390, 480, 530, 580

B. Snatch Grip RDL - 5 x 4-5; rest 2min

155

C. Hamstring Curl - 4 x 8-10; rest 90sec

90

D. Alt DB Snatch - 40 reps for time @ 70#

Time: 3:04

Did 20 in 1:26, then 10, 10.

10/2/13

A. Squat Snatch – build to 1RM (NTE 1 fail)

195 hit. Jumped to 206# to knock zack off the board and just missed.

+

CrossFit Open 13.1

40 Burpees

30 Snatch @ 75#

30 Burpees

30 Snatch @ 135#

20 Burpees

30 Snatch @ 165#

…

…

Total: 152

This is a pR by one rep. 165 felt so smooth and way easier than in open. I was 1 for 4 attempts at 165 in open, today I was 2/2. Low back was super tight half way thru 135s until the end. Still feeling Mondays squat cleans.

9/30/13

A. Squat Clean – build to 1RM (NTE 3 fails)

245

10# PR and was 1 inch from 255. Technique feels so much better.

B. Squat Clean – 4 rounds of 10 reps for time @ 185; rest 3-4min b/t sets

R1: 1:08

R2: 1:13

R3: 1:41

R4: 2:31

R4 I failed the 9th rep. Was on pace for under 2 min til then. Rack was limiting factor which caused smoked low back.

 +

Rest 10min

Airdyne 10min for cals

176 cals, 248 avg watts

My worst score ever but easily the toughest wod pre-FY I've ever done.

Watch

Avg HR 166, max 174/min 128, cals 218, rec 43