8/29/13 testing day 4

Handstand walk practice

This was the best I've ever done. Squeezing the Burt an feet together are key. Now just stop bending the elbows.

Max weighted pull up

35, 53, 62, 79, 88, 96, 106, 116, 126

126# PR by 3#

30 Muscle Ups for time

Time: 3:44

Crushed my previous time of 6:14 in February. Did 5 every 30 sec thru 15, then 3 every 15 sec to end.

Avg HR: 160, max 169/min 111, cals 61

8/28/13 testing day 3

Wed Aug-28

2013 CrossFit Open 13.4

8min AMRAP

3 C&J @ 135/95

3 T2B

6 C&J

6 T2B

9 C&J

9 T2B

12

12

...

...

Total: 107, that is 17 clean and jerks into the 18 set.

I freakin crushed this!  That is a 9 rep improvement over my best in the Open.  After my score of 98 in the Open I was laid out on the floor dead.  When the clock hit zero today I felt great and could've kept going to 12 minutes.  I walked it off and feel great this time.  Im pumped.  It felt night and day different from the Open.

Avg HR: 166, max 174/min 118, cals 175 

Dropped every rep of C&J, T2B did UB through 6 then broke up as follows:

9- 5,4
12- 6,6
15- 6,5,4

I didn't take more than a 4 second rest anywhere in the WOD.

8/27/13 Testing Day 2

Row 500m max effort for time x3, rest 10 min between

R1: 1:23.7

This was a 4 second PR.  Adductors were smoked after this!  Felt nauseous.
Avg HR: 154,  max 175/min 123, cals 19

R2: 1:32.7

Avg HR: 150, max 162/min 124, cals 18

R3: 1:34.3

Avg HR: 148, max 159/min 121, cals 18

Took a good 15 minutes for my legs to not feel like they were going to explode after the last round.  This was tough work.  Had cotton mouth during last row.

8/26/13 testing day 1

Snatch 1 RM

Hit 200 for first time ever. 5 pound pR. This felt good. Kyle coached me thru. I need to work on fast hips and full hip extension.

5 RFT:

15 power snatch 75#

15 t2b

15 burpees

Time: 14:48

Avg HR: 166, max 175/min 117, cals 306.

R1: 2:18, avg HR 154.
I felt okay on this round but in the grand scheme of things went out too fast.  I knew better too.  I went UB for the whole thing.  I should have listened to my better judgement and broken the snatches into 5s and the T2B into 5s.

R2: 2:53, avg HR 164.
Broke snatches into 5s and T2B into 5s.

R3: 3:06, avg HR 167.
Same breakdown

R4: 3:26, avg HR 169
Had to break T2B to 5, 3, 3, 4

R5: 3:03, avg HR 172
T2B were 5, 3, 3, 2, 2

Avg Round: 2:57

If I listened to myself regarding the strategy I should have done, I may have done better. 

8/24/13

Sat Aug-24

Heavy Helen

3 Rounds

400m Run

21 KB swings @ 62

12 C2B Pull-ups

Rest 20min

Time: 9:55

I think I went out too fast. First round was 2:35 but my avg round was 3:18. 2nd round was 3:11, 3rd was 4:09. I really died in the 3rd round. First round UB, second round broke c2b 5,3,3,1, third round broke kbs 11,10 and c2b all 2s. Grip was smoked.

Avg HR was 162, max174/min 113, cals 189. Avg HR r1: 157, r2: 166, r3: 164

+

30min to find C&J 1RM

Rest 20min

95, 135, 165, 185, 215, 225, 235, 245, 255(PR), fail 260 x2

PR at 255

This felt ok. My jerk foot mechanics suck. With a little tech work I could hit 275. Need to ext hips better on clean.

+

"Grace"

30 Clean & Jerk @ 135

Time: 1:57 PR by 28 sec

Changed my strategy to 5 every 20 secs. Held that thru 20 reps then did fast singles for last 10. In the past I would do 15 UB then struggle thru the finish. This way was much better.

Avg HR: 156, 164 max/122 min. Cals: 19

8/23/13 PM

30 min cyclical z1

10 min airdyne

10 min row

10 min airdyne

8/23/13

2011 Regional WOD #1

For time:

1000m run

30 hspu

1000m row

Time: 11:17, this would put me 21 out of 34 at regionals. I felt great. Hspu went much better than anticipated, I went 15, 5, 5, 5 with 10 sec breaks. Did row at 1:45 pace, 3:31 total. The top 8 finishers were sub-9 minutes. The difference between me and them is hspu. They went UB.

Run split: 5:17

Hspu split: 2:12

Row split: 3:31

The missing time is transitions.

Avg hr: 156, min 112/max 167, cals 219.