WZAOC Wod 3 and 4

On a 19 minute running clock, perform the following two workouts:

WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:

·       3 Power Snatches | 3 Box Jumps
·       6 Power Snatches | 6 Box Jumps
·       9 Power Snatches | 9 Box Jumps

·       etc… Increasing each round by 3 reps on each movement

WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch

This was going to be limited by my snatch.  I was hoping I could do 185lbs but that would be 10 lbs over my max and wasnt really realistic since I havent snatched heavy in 2 years. I was pretty damn happy getting to 170 after failing in warmups.   Wod 4 went fine although it would have been good to be able to pace off of someone. 

Part B - the second time around that bar was damn heavy.  I hit 155 and then failed 160 and then got it and Jarrod says come on from across the room you have time for one more.  I am really glad he did as I got it with no time to spare!

Wod 3 part a - 170lbs

Wod 3 part b - 165lbs

Wod 4 - Into the round of 21 - could have gone a little quicker on the box jumps.

First 21 plus 9!

 

WZA WOD 1

I wish I had done this wod earlier in the week when it was first posted.   Instead headed to the gym at 7:15am and gave myself 30-45 minutes to get one good shot at it before I had to leave for my soccer game.

Wodapalooza Online Qualifier - Event #1
For Max Load:
6 Unbroken Reps of the "Bear Complex"
1 x "Bear Complex"
Ground to Shoulder, passing through a Front Squat
Shoulder to Overhead from the Front Rack
Back Squat
Shoulder to Overhead from the Back Rack


As I was looking back through Comptrain Masters post and advice I realized I had done the warm up they suggested incorrectly as it related to the weights.   They wanted you to do one round plus a squat clean  at the weight you were going to attempt.  I used light weights for my warm-up and then just jumped up to it. Oops

 65,85,105,135 - 175lbs @ 2:58

We tied our game 1-1 although I thought we were the better team.   Tris game was up in NH and they tied 3-3.  He scored the tieing goal on a cracker in the upper 90. 

WZA Wod #2

WZA QUAL WEEK 1 - EVENT 2
AMRAP 7:
21 Deadlifts, 21 Overhead Squats, 50 Double-Unders
15 Deadlifts, 15 Overhead Squats, 50 Double-Unders
9 Deadlifts, 9 Overhead Squats, 50 Double-Unders
Master’s 50+
Deadlift Load – 185/115
Overhead Squat Load – 95/65
25 Double-unders

Total Reps

1 round plus 29 reps
tiebreaker 3:58

After some encouragement from both Jarrod and Sara i signed up to do this comp.  Should be fun.
The weights were not heavy but having to cycle through was tiring.

Rowing Intervals

Big Crew this am - Anthony, JR and then guest rowers Steve and Eric.

 Strength:
Good Mornings 5x8 (3sec Down, 3sec Hold, 3sec Up)
Rest 2:00
Workout:
Fish Game to warmup then



1200 1:57 - 1020 meters
3:00 Max Effort Distance Rowing
5:00 Rest
x4

1. 854 /1:45.3
2. 856/1:45
3. 816/1:50
4. 817/1:50.1

12 minutes - 3343m avg 1:47.9

Like Bear Complex

A) Oly Complex 3- Cleans
2-Hang Cleans
1-Jerk
(Build to a heavy combination in 30 mins)
+ Worked with Chris - felt good

95,135,155,175,195 (f) and then 185

B) 7 AMRAP
200m run
10- C&J 135/95

Asked Callahan what she thought I should get and she said 3 rounds 100m.  I got 3 rounds plus 10+meters. Sorry coach fell a little short.

2k Rowing

3 Rounds
15 KBS @70lbs

Workout:
2k at 85%
Rest 15min
2k at 85%

 1. 7:18.6 - 1:49.6

1-1:47 30s/m
2-1:48.2 28 s/m
3-1:49 27 s/m
4- 1:54 26 s/m


2.  7:33.4  1:53.4

1:50.4  29
1:56.6 28
1:54.3 29
1:52.1 29

Masters Partner WOD

Its rare that we do a partner wod at Saturday morning Craic Master but we had even numbers and good partner combinations so we did the following:

The Gauntlet for two WORKOUT
In teams of Two, you go:
30 minute AMRAP of:
“Jackie”
1000m Row each partner! 1:41.3 /1:45.6
50 Thrusters (20/15kg)
30 Pull-ups
+
“Karabell”
10 rounds
3 Snatches (60/40kg)
15 Wall Ball (20/14lbs)
+
AMRAP of “Cindy” in the remaining 30 minutes.
"Cindy"
5 pull-up
10 push-up
15 squat
Teams result is rounds of Cindy completed.
16 rounds
Partners

Jeff - Anthony
Dennis M and Dennis O
Mitch and Jim
Me and Tom G

13.3 Thurster variation

17 AMRAP 40-Burpees
30-Thrusters 75/45
30-Burpees
30-Thrusters 135/85
20-Burpees
30-Thrusters 165/115
10-Burpees
AMRAP-Thrusters 185/135

I was really looking forward to this one.  This was in the opens in 2013 with snatches vs thrusters and was my best event placing ever.   Ryan O'leary was in class so he was the guy to try to stick with.
Actually felt pretty good.   Had to break up the 135's and the 165's.

Total 159

Rowing Boys

Rowing Boys are back at COD.  Pure Row day and it was a perfect training session for me.   The only change I might have done would be to have done 1 more 1k at the end.   I was pleased with my pacing and ability to recover.


A) For Time:
1000m Row
3:20.9 1:40.5 avg

135.2
1:36.7
1:40.0
1:44.0
1:44.5
+
B) 500m Row sprints x3
(rest 5mins in between)
*Negative Splits
*Last row is 50% of A

1 - 1:45.9
2 - 1:44.5
3 - 1:36.5

DL plus Triplet

Really enjoyed todays wods as well.  I have been on a roll feeling really good.  Not sure why but I will just enjoy it.


A) Deadlift
5-5-5-5

135,225,275 Warmup
295,315,335,355

Felt good and in control
+
B) 3RFT
200m-Run
10-T2B
5-Deadlifts 225/155

This was just a burner, Wicked fast. Dont miss a rep and keep going.

4:17

Strength Work

Really liked todays warm-up WOD and Strength work

Warm-up
6 AMRAP
200m run
10 Wallballs

Really pushed the pace.  Full effort.   Good Runs
4 Rounds   Good battle with Sean and Burke
+
A)Back Squats
3-3-3-3
(4-5mins rest)

135,165,185 warmup then
225, 255, 275, 295

+
B) Front Squats
3x10
Light and Fast

135, 135,135,155,155

911 Tribute Workout

2001m Row or Run
11-Box Jumps
11-Thrusters 125/85
11-Burpee to C2B
11-Power Cleans 170/120
11-HSPUs
11-KB Swings 70/53
11-T2B
11-Deadlifts 170/120
11-Push Jerks 110/75
2001m Row or Run

Guest appearance by Ryan O'Leary and a chance to go head to head with Big Dave on first 2k.


Total time - 28:28

1st 2k - 7:25
2nd 2k - 7:56

Fatal Forty Running Lite

Considered doing Hildago but we will save that for another day.  Opted for Fatal Forty with a minor modification.  Instead of doing 400m runs before and after each movement we shortened it to 200m

Fatal Forty
40 Hang Cleans (95/65 lbs)
40 Pull-Ups
40 Deadlifts (95/65 lbs)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (95/65 lbs)
40 Double-Unders
40 Sit-Ups
40 burpees
40 Wall Balls (20/14 lbs)
  


 Start the workout with a 200 meter Run buy-in. After each movement Run another 200.
 Total time - 48:28

5k Row

5K row - Good selection for me to just build time on the rower and to make the 2k seem short. I was really dragging this morning so I was counting on warming up slowly to make me feel better.

Warm up - Fish Game
1395 points 1:59 pace - 1008meters

WOD 5 K 
1k - paddle
2k - 90 seconds paddle/recovery pace then 30 seconds at race pace
3k  paddle
4k - 90 seconds paddle/recovery pace then 30 seconds at race pace.
5k - paddle

Total time 19:17 - 7 seconds off my fastest 5k. 

Chipper

A) Handstand Skill Work (15 mins)
+
B) Partner Workout
2 Person Chipper    Did this wod solo.
200-DU
50-T2B
40-Burpees
30-Deadlifts 225/185
20-Cleans 205/155 185lbs

Much harder than I anticipated.  

Time - 20:32

Snatch - Bench - Row

After two rest days it felt good to get back in the gym.

A) Snatches For Time:
4x20 UB 75/55
*rest as little as possible


1- 54 sec
2- 2:44
3- 4:28
4-6:44
+
B) 19 EMOM
5-Bench Press (3030) @155 (probably went to light)
 Rest
Max Distance Row - Absolutely buried myself during the row.
Rest

1- 311m - 1:36.9
2- 318m - 1:34.3
3- 323m - 1:32.8
4- 291m - 1:43.0
5- 314m - 135.5

Total 1557m - 1:37.6
 90m of resting meters
 

Barbell Mile

I was considering taking today off but since Rob was out of town I would have screwed everyone out of working out.  Something long but not a complete beatdown.   Found Painstorm XII which was running and an empty barbell.   The WOD looked like this -

   400 meter Run     50 Back Squats
    50 Front Squats
    50 Overhead Squats
    400 meter Run
    50 Shoulder Presses
    50 Push Presses
    50 Push Jerks
    400 meter Run
    50 Hang Power Cleans
    50 Hang Power Snatches
    400 meter Run


I felt like this was way too much like movement right in a row so we changed it to this

400 meter Run
    50 Back Squats
    50 Strict Press
    50 DL
400 meter Run
    50 Front Squats
    50 Push Presses
    50 Hang Power Cleans
400 meter Run
    50 Overhead Squats
    50 Push Jerks
    50 Hang Power Snatches
  400 meter Run

Total time = 32:02

Row and EMOMs

Today was all about being able to settle into a pace and hold it and then make slight improvements every 500 meters.  I need to get better at not going out guns a blazing and then completely dying.  This has proven to not be a successful method for me in any cardio sport.   In running I am way better starting slow and coming on stronger.   Goal was to be even and strong.  No pauses or mini breaks.   The crew consisted of Bob and Dave.   We discussed target pace and got after it.

2 by 2000m

7:45 - 1:56.3 avg
1 - 1:58.8  s/r 26
2 - 1:57.3  s/r 26
3 - 1:56.4  s/r 26
4-  1:53.1  2/r 27

Rest 10 minutes

7:23 - 1:50.8 avg
1 - 1:51.5  s/r 27
2 - 1:51.4  s/r 25
3 - 1:50.9  s/r 27
4-  1:49.6  s/r 26

Stayed after to do the class which was just getting to the wod.  Had  I really understood the WOD I might have passed but by the time I realized it was both movements in the minute it was too late to turn back.

A) 10 OTM
10-Box Jumps
5-S2OH 135/95
 
In 2 rounds I only did 8 box jumps.  Just realized the wod was 3 reps not 5 of S2OH


Rest 10mins

B) 10 OTM
10-Pullups
3-Broad Jumps 8’/6’

Hang Squat Cleans

Back at COD.  Always good to be back with the group.    A very fun classic Crossfit workout.  First
time I have worn my lifters since I broke a bone in my foot.  I was surprised how good I felt during the cleans. Partnered up with Dave and Steve.

A) Hang Squat Clean
(Build to a heavy single in 20mins)
5-135lbs, 3-165, 2-185, 1-205lbs, 1-205lbs, 1-215lbs, 1-235lbs, 1-245lbs



B) 12 EMOM
Odd: 5 Hang Squat Cleans(75% of A) opted for @155lbs vs 185lbs
Even: 15 Wallballs 20/15