Predicting 14.5

My legs aren’t even really sore. I can’t believe it. I figured I wouldn’t be able to walk today. 100 box jumps at 30 inches on Monday, back squat triples and 100 ascending weight front squats on Tuesday, and 89 medicine ball cleans yesterday. Let’s hit those legs some more!

Warm-up

  • 10 Burpees
  • 30s Wrist Stretch
  • 20 Air Squats
  • 1:00 Bottom Squat Hold
  • 10/10 Hurdlers (forward, backward)

Strength

Front Squat

  • 5 @ 60% (195#)
  • 3 @ 80% (255#)
  • 1 @ 90% (290#)
  • 5 @ 75-80% (255#)
  • 5 @ 80-85% (265#)

Different from the expected 5×3 @ 80-90%. This one came from a workout Michelle Kinney did the other day. The big jump up to 290# was a new feeling. The 3rd and 4th reps with 265# at the end were a grind and then I couldn’t get up the 5th one. I think I kind of gave up on it before even dropping down into the squat to be honest. Not saying I would have gotten it, but my mind wasn’t right. Just last week I got 260×5 for the first time, so I’ll take this after everything done so far this week.

Looking forward to a week without weights next week. My body needs a break.

Conditioning

10 Rounds

  • 150m Row
  • 20s Rest

The metcon had OHS and T2B, which I couldn’t do anyways. After the last two days of thrashing the legs, I had already planned on rowing when I walked out of the gym yesterday.

I went too slow on the first round and only my 9th ended up being slower. Splits were 30.0, 29.1, 29.3, 29.3, 29.6, 29.8, 29.5, 29.9, 30.2, and 29.4. Everything within a 1.1 second range. Total work time of 4:56.1 with an average pace of 1:38.7/500m.

How about a 14.5 prediction?

We’re all thinking burpees and thrusters. With the shit Castro has been coming up with this year, I’m not sure we can expect anything.

We haven’t seen a triplet or a single movement workout. There has been a barbell in all 4 workouts. The live announcement will showcase 5 awesome athletes who have won the The CrossFit Games. I find it hard to believe Castro is going to take it easy on us in the final week, especially with these beasts doing the workout.

My initial guess was:
12:00 AMRAP

  • 10 Thrusters (100/70#)
  • 15 Bar-facing Burpees
  • 20 DU

Maybe we’ll see something we’ve never seen before. How about this?

7:00 AMRAP of Thrusters

You choose your weight (45/35, 75/55, 100/65, 135/95, 165/110), but you can’t change it once the clock starts. Your score is reps x weight. If you did 50 reps with 100# your score would be 5,000.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

One thought on “Predicting 14.5”

  1. Interesting idea with the “choose your weight” concept. Heavy thrusters kill my shoulder for some reason, but at 35 or 55 lbs, I could crank out a few! Looking forward to the announcement tonight.

    Like

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