Open WOD 13.4
7 minute AMRAP of:
3 Clean and jerk
6 Clean and jerk
9 Clean and jerk
12 Clean and jerk
15 Clean and jerk
18 Clean and jerk
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
I knew going into it that this would really challenge me. My last 1RM clean & jerk was 100# but that was back in June 2012, so I knew I could do it but I wasn’t sure how many. I’ve never done toes to bar throughout a WOD but I’ve gotten a couple here & there. I finished the first round of 3’s with no problem, then did my 6 c&j’s slowly but surely. Got on the bar & got 5 TTB but no matter how hard I tried, I could not get that last one in before time ran out. I just turned into jelly, my body wouldn’t do what my mind was telling it to do. But I’m ok with my score, as I wasn’t really sure if I’d even make it past the 3 round.
Open WOD 13.3
Complete as many rounds and reps as possible in 12 minutes of:
- 150 Wall balls (14 lbs to 9′ target)
- 90 Double-unders
- 30 Muscle-ups
Wow, those wallballs really kicked my butt. I never got into a good rhythm, I got no-repped over and OVER again, and it just basically was one of the worst WODs I’ve ever done. I know that wallballs are challenging for me – I’m short, for one thing, and I’m not very graceful or coordinated, so I had a lot working against me. But if I’m being honest, I don’t mind when I miss a WOD with wallballs in it – and that showed. Time to tackle them and get better for next year.
- 8 power cleans 135/95
- 400m run
- 16 sit-ups
Scaling: 75# power cleans
My CrossFit workouts have been sporadic lately, mostly because I’ve been dealing with car issues, so I was really happy to have gotten to work out yesterday. The runs sucked. I should have worn my innov-8s instead of my Nanos. My left knee (the one I’m always having trouble with) got angry in the third round and today the arch in that foot is hurting.
Hopefully I’ll be good to go tomorrow for 13.3 – yikes! Wall balls, double unders & muscle ups. No need to worry about the muscle ups since there’s no way I’ll make it there – I’ll be lucky to get in a couple of double unders after all those wall balls!
10 minute AMRAP
- 5 shoulder to overhead (115/75)
- 10 deadlifts
- 15 box jumps (24/20)
I am happy enough with this score, but really wish I’d been able to get in those last two box jumps (or step ups) to complete 6 full rounds. Yes, I did step ups, as they were an option and everyone else at my box did those versus jumps. It was really hard at first to get the rhythm right, I couldn’t seem to figure out how to switch legs so I just stuck with the same one all the way through. I was nervous about the shoulders to overhead as 75# is pretty heavy for me, but they were ok, if slow.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
- Shoulder to overhead (155/105)
- Bar facing burpees
Scaling: Started with 75# but dropped to 65# after 10 reps
Open Workout 13.1
17 minute AMRAP of:
30 Snatch, 75 / 45 lbs
30 Snatch, 135 / 75 lbs
30 Snatch, 165 / 100 lbs
Max rep Snatch, 210 / 120 lbs
I DID IT!!
I completed my first CrossFit Open WOD. And I’m really happy with my score. When I watched the live announcement, I was super bummed at first. I knew there was no way I could snatch 100# even once, much less 30 times. My one rep max snatch was done just a month ago & I got 85#. But as I watched Dan Bailey and Scott Panchik go head-to-head I started to realize that I wasn’t even going to make it to the 100# snatches, so I didn’t need to worry about it.
I set my goal for 101 reps. I knew I could snatch 75# at least once. I wanted to make it through the first two sets of burpees and get as many as I could of the second set of snatches and that’s exactly what I did. Those burpees SUCKED. SUCKED!!! The first oh, twenty or so were ok but man, it didn’t take long for me to lose the bounce in my step. I no-repped on 3-5 snatch attempts in the last round and my form was just awful throughout (it was very awkward doing snatches with just the 5lb plates, totally threw me off) but I exceeded my goal and for that I am happy and proud.
Strength: Clean- Heavy
There was no prescribed weight or reps for this, so I worked up to 100lbs for my last set. Felt pretty good for the most part.
3 rounds of 1 minute max effort:
- double unders
- GHD sit-ups.
Scaling: singles, box hspu, purple & orange bands on pull ups
This was a fun WOD but I had a hard time converting my singles to the correct count. 3 singles count as 1 double, so I had to take my score & divide by 3…which sounds easy enough but when you’re focusing on the workout & racing to the next movement, it got a little lost on me. I’m pretty darn sure I screwed myself out of quite a few reps on the second round…but whaddaya do? Had a horrible headache afterwards from all the upside-down crap.
OMG the OPEN starts tomorrow and somehow I was convinced to sign up. Obviously I don’t expect to go to Regionals and I have no delusions of grandeur here…but I’d like to just be able to turn in a decent score each week. What I didn’t realize when I signed up is that I have to be judged one-on-one each week and that makes me super nervous. It will be a learning experience for sure!