THURSDAY 120223

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees w/ target 6" above max reach.

As Rx'd

81 burpees.

Passed out on the floor of the globo gym group fitness class room for about 20 seconds. Awesome start to the weekend. I guess I'll try to go higher next week .. .maybe.

400m Run +
1 round of the following complex:
5 x Deadlift @ 135#
5 x Hang Power Clean @ 135#
5 x Push Jerk @ 135#
400m Run +
1 round of complex at 3 reps per movement +
400m Run +
1 round of complex at 2 reps per movement +
100 DUs

Wasted some time after the first set of deadlifts when I failed an HPC, thought I might need to drop weight, then decided to go for it. Glad I did.

Saturday (3/24)

Saturday, March 24, 2012 at 09:47PM

To determine partners:
1000m Run
25 Air Squats

With a Partner:
4-Minutes: 1RM Back Squat
2-Minutes: Double Unders
2-Minutes: Rest
2-Minutes: Burpees
2-Minutes: Rest
2-Minutes: Row
2-Minutes: Rest
2-Minutes: Box Jumps
2-Minutes: Rest
2-Minutes: Sled Push (140/160/180)
2-Minutes: Rest
2-Minutes: Tire Flip
2-Minutes: Rest
1000m Run

Monday 120326

21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing (70lb Dumbell, I'm calling it Rx'd)

11:05

According to the "comments" on the mainsite a bunch of dudes were doing this in about 3min as Rx'd. . . . . Sorry guys, but that's elitie level status, unless you are a name I recognize (either from previous games or from this year's Open leaderboard) then I'm calling Bullshit on you.

Shoulder press and split jerk 5/3/1 cycle 1 week 1

SP 5x80# 5x90# 5x105#
SJ 5x110# 5x125# 3x140#

For time
25 burpees
50 kb swings 1.5
75 abmat sit ups
100 double unders
75 abmat sit ups
50 kb swings
25 burpees

13:18 RX

Elements Training:

15 Rounds: 15' Rope Climb, 30 DUs - Not time...Working on climbing form and DUs when fatigued.

Strength --- Snatch 5x2 @ 80% rest 90 seconds between sets --- 100 #
Snatch Pull 5x3 HEAVY rest 60 seconds between sets--- 165#
Tempo Back Squat 5x2 @ 75% (5 sec pause at bottom) rest 60 seconds between

sets --- #205

MetCon --- 5 Rds for Time
15 Swings (40#)
20 Walking Lunge (10 e/45#)
25 Hand Release Push ups
200 m Run

Ryan --- 18:54
Aaron --- 20:33

-Buy In-
Clean & Jerk Skill Work

WOD
For Time:
21-15-9
Clean & Jerk 155/115
Box Jump 24/20

-Cash Out-
800m Sandbag Run

RX'd WOD, need to work on my jerk and dropping under the bar faster and lower. For sandbag run used Coach T's weight vest & small sand bag with (2) small sand bags & (1) large sand bag, probably weighted 30-40#.

Strength Training:

B.S. 5-5-5-3-3-3

F.O.D

5 Rounds for time and quality of:

12 KBS 70/50
6 Combo's
12 DUB's or 48,000 Singles
(Yeap that's right 48,000 Singles)

Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game

Skill

Split jerk 6x2
started off at 65 and worked our way up to 125!!

Finisher
12 min amrap of:
10 burpee box jumps
7 push press(65/95)
5 overhead lunges (each side.. 25/45)

*This marks my FIRST PRESCRIBED WORKOUT!!!!
...it's really the small things in life