And I’ll do things like not play in a charity basketball game on a questionable, at best, ankle. I’ll even take time off from CrossFit to heal. Yep. Going to do all of those things when I grow up.

But for now, let stupidity reign!

Warm Up:
Anything with the bar: shoulder press, push press, good mornings, and cleans

Mobility:
PNF Hamstrings
Rolled quads
Shoulders on bands

Max Effort:
1 Rep Max*
Clean & Jerk

*This sucked. It’s my favorite lift and I could not go after a new 1RM. I tried a few at 135 LBs and 155 LBs but I did not have enough stability and strength in the ankle to split jerk or do heavier cleans. And what sucks the most is that 155 LBs was not hard on a bum ankle and my old 1RM was 165 LBs … I was going to crush that. Dammit!!

MetCon:
8x (not for time)
2 Hang Clean High Pulls
1 Clean High Pull
100 LBs

After the “MetCon” portion of the show, I did the first step in the 12.5 ladder just to see how it felt on the ankle. All I’ll say is that 12.5 is going to suck some ass when I give it a go on Sunday (was not able to try it last night as I had 25% mobility in the ankle).

3 x 5 bench press = completed 95 lbs 1 round due to time constraints

then…

Partner WOD:

AMRAP 10
1 person:
30 double-unders
2 person:
10 floor wipers @ 60% = used 50 lbs
1 wall climb

Completed 7 rounds + 25 double unders

15 kettlebell swings (1.5/1.0) - used 16 kg
12 ring dips - used red band
9 pull-ups - used red band
6 kettlebell snatch - used 12 kg
3 turkish get-ups - used 12 kg then switched to 8 kg
50 double-unders

5 rounds

35 min time cap

Completed 3 rounds + 42 reps

So.....ya not a good showing on this one. doing C2B pullups on the RPG System from Rogue Fitness is not a great idea. I still need more practice with it. Not sure if I will attempt this for a 3rd time at home on my normal pullup bar yet.

Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

http://games.crossfit.com/workouts/the-open?#tabs-5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100 lbs/ 65 lbs
3 Chest to bar Pull-ups
6 Barbell Thrusters 100 lbs/ 65 lbs
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

70 reps (10 thrusters in round 15)

Thursday 120322

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

73 Reps on "Fran's Evil Twin"

Thursday 120322

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

Last year 64 Reps on "Fran's Evil Twin"

http://crossfitsouthie.com/climbing-high

Strength
Hang Power Clean
3-3-3-3-3

Finished at 135 due to mild injury.

WOD
3 rounds of
15 Hang Power Cleans (135/95)
15 Burpees

Level 2 (115,75)
Level 1 (95,35)

Notes
Definitely need to avoid dropping the bar on myself. Also, I do better on full cleans than HPC, apparently because I don't let the bar drop far enough on my thighs when I dip down for the upswing. I keep it near my hips, ready for the drive, but then I lose all that space to accelerate. I need to let it drop down near my knees and pretend as though I'm doing a full clean. I also need to get under the bar better. I may be trying to space my feet too far out when dropping.

7 minute AMRAP:

• 3 Thrusters,
• 3 C2B Pullups
  6, 6; 9, 9; 12; 12....etc

Round of 12 complete + 10 thrusters.

Notes:

Thrusters kick my ass every time. Legs didn't get tired until round of 15; but all Thruster reps felt awkward.

Wendler:

Bench: 5x225, 5x235, 5x250
Strict Press: 5x145, 5x155, 3x165, 2x165 (failed on the 5x165 attempt). Shoulders very sore and not much sleep the last 48 hrs took its toll)

Metcon: "Diane"

21-15-9 : 225lb DL & HSPUs - Time: 9:40 Very slow for me. Same thing that hurt my presses impacted this workout. HSPUs took much longer than normal. Should have done this under 7 mins.

Elements work: DUs, T2B, Wall Balls (20)