WOD 1: Complete as many rounds and reps as possible in 5 minutes of: Squat Clean and Jerk – 165/110 pound
Score: 36 (1 point each for squat clean & jerk, so I did 18 reps of both)
WOD 2: 7 minute amrap of burpees
Yay, burpees!! I felt pretty good with my effort here. Could have gone a little heavier on the clean & jerks. Next time try 70-75#
- 200m backward run
- 15 deadlifts 185/135
- 15 push-ups
- … with a 50 double under cash out
Scaling: singles instead of DUs. But I did the 135# dl!
Complete as many reps as possible in 7 minutes following the rep scheme below:
- 100/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups
- 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups
- 100/65 pound Thruster, 9 reps 9 Chest to bar Pull-ups
- 100/65 pound Thruster, 12 reps 12 Chest to bar Pull-ups
- 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups
- 100/65 pound Thruster, 18 reps 18 Chest to bar Pull-ups
- 100/65 pound Thruster, 21 reps 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.
All week we’ve been doing previous CrossFit Open WODs & we’ve had the top finisher’s scores to compare ourselves to, which is kinda cool.
- Dan Bailey finished round of 18, extra reps 21 thrusters and 9 pull-ups.
- Camille Leblanc-Bazinet finished round of 21, extra reps 5 thrusters.
Scaling: 55# thrusters; “baby” blue band for regular pull ups (not chest to bar)
Score: 75 total reps; completed 12 reps of each + 15 thrusters
I really liked this WOD. It was nice & short & I kept the weight managable on the thrusters, so it was difficult but not so much that I wasn’t able to get enough reps in to feel like I got a great workout. Even though I’ve started getting my pull ups down with no band, given that the workout was so short & I can’t string any pull ups together, Coach had me use a small band, which I thought was a good idea. It was a little disappointing though, I won’t lie. Great WOD!
12/11/12: “Open WOD 11.1” 10 minute AMRAP of 30 Double Unders and 15 Snatches (75/55)
Scaling: Double Under attempts
Grrrrrr…..double unders…..grrrrrrr. But I RX’d the snatch weight, so there’s that!! Didn’t keep me from being the very bottom of the day’s leaderboard. LAST – for the WHOLE DAY! Granted, many people just did singles instead of DU attempts, but that doesn’t help the ol’ ego.
12/10/12: “Open WOD 12.3”
18 minute AMRAP
- 15 box jumps (24/20)
- 12 push press (115/75)
- 9 toes to bar
I was on my way to the box this afternoon when I got a call from my husband. We had been offered free tickets to the Maverick’s game if we wanted them. Of course I said yes, so…no WOD for me. But we sat on the 8th row on the floor, so it’s all good!!
12/5/12 WOD: 4 rounds… 24 minute time cap.:
- 400m run
- 30 air squats
- 15 sit-ups
- 10 hang cleans 135/95
Scaling: 65# hang cleans
Ouch! I’d forgotten how much harder hang cleans are than power cleans. Those runs just killed me. I tried using my old Mizuno running shoes because I’ve had shin splints ever since I got my Reebok Nano 2.0s, but the Mizunos didn’t really help me at all and they made it harder to do my cleans. I need to figure out this shoe situation.
8 minute AMRAP
- 15 ground to overhead 95/65
- 30 double unders
- Bonus: max 500m row
Scaling: I did the first round with 65# but dropped to #55 for the second round
Score: 1 + 37; 2:02 row
Well. This WOD SUCKED for me. I just couldn’t get in a groove at all, not for the clean & push press or the double unders. It was really sad. I don’t know what happened, I should have been able to handle that weight with no problem but I felt so weak & uncoordinated. My form was awful. And the double unders…I got maybe 10 total. I could say it was wasn’t my day but if I’m being honest, I think that my poor nutrition recently is really showing up in my performance. This weekend I’m going to really sit down & make a doable menu plan for both dinners and lunches and really stick with it so I can see how it affects my performance.
On a good note, after this WOD I jumped up on the bar and did my first ever unassisted pull up!!!