Skill Work: Pull-ups or muscle-ups (if you can do more than 10 unbroken pull-ups you can work on muscle up progression)
WOD: 5,000 meter row. 🙂
This was rough. The worst part was that my hands blistered so I had a hard time gripping the handle. Next time I’ll need to have chalk nearby. Surprisingly, the rest of my body held up ok.
Strength: Front Squat 5×2 HEAVY!
My 1RM front squat is 165#, so Coach Jon wanted me to go with 150#. He said it should be hard and that failing on a lift is ok, which is exactly what I did, lol. I made it through 3 rounds of 2, then on the 4th I dumped the bar on the second squat. I made it through the last set ok.
8 minute amrap
- 8 shoulder to overhead 155/105
- 8 bar facing burpees
- 16 Calorie row
Score: 2 rounds + 7 reps
Holy smokes, this was a tough one. I was pretty spent already from the squats but that 75# felt way heavier than it should have. My technique was awful, I’m sure because I was tired.
Strength: Back Squat 4×3-HEAVY!!!
I was supposed to be at around 150# on my back squat since my 1RM was 185# or 190# but I partnered up with someone & we decided to stick with 135# (or maybe it was 140?). I didn’t want to go too heavy since my knee tends to get irritated and we’ve done a lot of heavy leg work this week. 135# was a little hard but probably not as hard as Coach wanted it to be.
- 20 jumping lunges
- 20 double unders
- 200m sprint
Scaling: singles 3:1
Extra work: 1000 m row & 800 m run
I always feel like Mary Katherine Gallagher when I do jumping lunges. Superstar!! But I still had fun and decided after the WOD to do some extra work with a friend of mine, so we rowed 1000 meters & then ran/walked 800 meters.
I’ve been in a definite CrossFit funk for the last couple of months, but I finally feel like I’m back, and it’s a great feeling!
- 1000m row
- 50 thrusters 45 lbs (male & female use same weight)
- 30 pull-ups
Scaling: purple band
This is over a 3 minute PR from my last Jackie attempt!! I’m so excited! I don’ t have it noted but I’m sure I used at least a green band last time, too & this time I used the purple band. Next time we do this one I hope it’s RX!
The Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Well, this is what I expected to score. The 65# thrusters were heavier than I normally do in a WOD, which is typically 55#. I went on to do the WOD with pull ups in a purple band, so in total I got through 85 reps. I can’t say I pushed my hardest through the WOD, as I was watching & cheering on a team mate who was doing her first chest to bar pull ups.
So, I have finished the Open! I’m so proud that I was able to earn a score for every one of the Open WODs. I think my biggest disappointment overall was my performance on wall balls. I really need to work on those, in addition to all the other stuff I need to work on. I can’t wait to see how it goes next year!
- 10 toes to bar
- 15 deadlifts 135/95
- 20 double unders
Scaling: Not quite toes to bar, 85#, singles
I did better on my toes to bar than I ever have in a WOD. I didn’t quite touch the bar on most of my reps but I did on some & I got a lot closer to the bar than I ever have, so I’m pleased with my effort. I chose to do singles instead of DU attempts and was happy with those as well. The first couple of rounds I managed to go unbroken on all 60.