Triple 8 Minute AMRAPs

Final results are in for workout 12.2 of the 2012 CrossFit Games Open. For the snatch workout I finished 1,703rd out of 2,125 in the South West region and 23,604th out of 31,287 in the world. That puts me in 1,624th place in the region and 23,040th in the world after 2 workouts. I dropped in both rankings, but heavy weights are not my thing compared to most of these guys. I’ve only been doing workouts with barbells for 2 months of my 4 month CrossFit journey!

The deadlifts hit me a bit harder today. Pretty sore in my legs and lower back. I can feel all of the pull-up work we did yesterday in my shoulders and upper back too. Or maybe I’m just getting old!

When I saw today’s workout I had mixed feelings. No strength work, but three metcons. Interesting to say the least. From the pull-ups and T2B I knew today had the potential to wreak havok on my hands, and it did.

Warm-up

  • Stretch
  • 600m Run

Rest 8 minutes between AMRAPs.

WOD #1

8m AMRAP

  • 250m Row
  • 5 HSPUs
  • 10 Thrusters

I flew through the first row, knocked out the HSPUs using 1 AbMat, and did the thrusters unbroken at 95#. Second row went well too, but then I hit the HSPUs and got stuck. The first two were ok, but I had a lot of trouble with the next three. Tried kipping them out with some success, but I took me a long time and I fell off the pace. All that work wore me out for the thrusters and I had to break them up into small sets. I managed to get out the final row just before the time ran out. So I completed 2 rounds plus 250m of rowing.

WOD #2

8m AMRAP

  • 40 DUs
  • 20 HR Push-ups
  • 10 Pull-ups

DUs, I own you! I started off with a streak of 20+ and thought, “This is easy.” Haha! I fell off the pace a bit, but this was the first WOD where I didn’t suffer too much from DUs. I kept my head and tried to relax, which really helped with my rhythm. The second round of HR Push-ups were tough. In the second round I set a new PR by getting all 10 pull-ups in a row by kipping. I have a nice wound to show for it as you can see in the picture. I only tore up my left hand this time and it’s under a different finger than the first time I tore up my hands. Funny thing is, that was exactly one month ago. I sure hope the Open workout doesn’t require anything on the bar because I don’t know what I’ll do. I finished 2 rounds plus 14 DUs for this WOD.

WOD #3

8m AMRAP

  • 20 Box Jumps
  • 15 T2B
  • 10 Ring Dips

I used a 24in box for the jumps and substituted GHDs for the T2B since my hand was already tore up. I didn’t substitute anything for any of the ring dips today. I finished 2 rounds plus 20 box jumps, 15 GHD, and 2 ring dips.

Once everything was all said and done, that was a pretty cool program for today. I really love how they switch things up at the box. I’m going to miss the programming when I head back to Michigan, but I’m excited that the box back home is making a lot of changes and going to become a CrossFit affiliate this summer. Damn, I love this shit!

Back Squat and Pull-up PRs

I had a great night of sleep after not getting enough on Friday or Saturday night. My shoulders were a little tired from the Olympic lifting and I still have that tweak in my right butt. My hands are healing quite well.

Warm-up

  • 400m Run
  • 2 rounds
    • 15 GHD
    • 15 Hip Ext
    • 15 Wall Squats
    • 5 Ring Dips
    • 10 Bench Dips
    • 15 KBS

A longer warm-up, but today’s workout wasn’t anything intense, because it was a test day, so it was nice to get some extra work. I used 53# for the KBS.

Strength
Back Squat, 1RM Test, 3-0-X-0 tempo
Take a 2 minute rest after each set, do max strict pull-ups, and then take another 2 minute rest before starting the next set.

  • Set 1: 50% of possible 1RM x 5 reps
  • Set 2: 75% of possible 1RM x 3 reps
  • Set 3: 85% of possible 1RM x 1 rep
  • Set 4: 90-95% of possible 1RM x 1 rep
  • Set 5: Test 1RM
  • Set 6 (optional) – Exceed Set 5 weight

To finish off the workout, take 85% of the 1RM back squat and do max reps in one set with the 3-0-X-0 tempo.

The most I had attempted on the back squat was 185# a couple of weeks ago when I did it 4 times for a few sets. Since we had just tested the frost squat last week and my 1RM was 215# I set a goal of 230# because I really had no idea. For the first 4 sets used weights of 115#, 175#, 195#, and 210#. Already 2 new PRs there! I put 210 on the bar for the 5th set and got it up, but I didn’t get low enough in the squat so it didn’t count. After doing the pull-ups and getting in another rest I made another attempt and got 220# up. For the finisher set I used 185# and was able to knock out 6 reps.

For the pull-ups, I got 6 in the first set, which is a new PR for me. I’m pretty excited about that since I just got to 5 on February 2nd. I’m well on my way to 15 by the end of the year. In the other sets I got 5, 5, 4, and 4 pull-ups. I was really trying to grip the bar only with my fingers so I didn’t get any rubbing where I tore them up last week.