Crossfit Craic Represents at Weekend Comps

Great weekend for the Craicers.    Mitch and Jim finished finished the final chipper in 4th place shaving 40'seconds off their practice run. Their month long strategic planned paid off . Overall they finished in 6th place 2 spots out of the finals.

In Melrose it was great to see all of the Craic couples - Jarrod + Lisa, Jack + Susie, and Dave + Jayme get after it.   I was especially proud of Jack and Susie making the top 12 to get to the finals.  An amazing feat when they were clearly the oldest pair in the field.   Pretty amazing to watch a pair of 42 years olds get after it with some 20 somethings. 

 

Still not right

Susie has the Love em or Leave em throwdown today so I got to the gym early so I wouldnt miss to much of the comp.  

Warm Up - 6 min AMRAP
10 Wall Balls
30 Double Unders
3 MU's

Got in 3 rounds plus 6 Wall Balls


Full Squat Snatch - Focus on good form

3@95, 3@95, 3@115, 125, 2@135, 145, 145, 155

OHS - from the floor to start
135, 155, 165, Failed at 175 2x

10Min AMRAP
60 Bar facing Burppes
30 OHS @120lbs
10 MU

60+30+5  - Did 4 better than last time

Something is still not right with me.  I have a swollen lymph node on the left side under my chin.  Just on one side which is different than 2 weeks ago when I was sick and they were both swollen.  I will take it easy and not make the trek to my parents.   Has me a bit worried though.

Rest Day

Rest Day.  Got my blood drawn today to be profiled.  I have signed up with Segterra, Inc.  which was founded by a group of physicians, scientists, exercise physiologists, and nutritionists from MIT, Harvard, and Tufts University.  They created InsideTracker™ to provide a web-based, personalized path to health, wellness and performance.   I'm really interested to see what they come up with.  Should know the results in 3-5 days.

12.1 redux in 2013

Good thing a short WOD was on the schedule.  I dropped the kids off at school and go to the gym at 7:50am.  I had approximately 20 minutes to get the wod in and then get to florist before the back to back calls started.  
 
Complete as many reps as possible in 7 minutes of:
Burpees

Jump to a target 6" above outstretched arm


Total -105.   I think this is about what I did in my first attempt last year.   It is what it is.  Didnt feel like I had great wind or legs in this wod.

Last Minute Change

The plan was to do a 20 minute recovery ride/row/run and then 4 hours later do the 7 minute burpee wod.   Coach John changed that up when he determined that I changed my rest day from Monday to Tuesday.  He had me move up the Thursday WOD to today.  Short Warm-up and then right after it to fit it in before my first call of the day.

row 1000m x3 @easy pace - rest 3mins between efforts
+
Rowing Helen
3RFT
Row 500
21 KBS
12 Pullups

Ok so I thought John told me a 90% pace but clearly I got that wrong a it was listed as easy.  It was anything but easy.   

Round 1 - 3:37 1:48/500 24s/m
Round 2 - 3:45  1:52/500 27 s/m
Round 3 - 3:47  1:53/500 32 s/m

11:10 3k 1:51/500  27 s/m

Rowing Helen
3RFT
Row 500
21 KBS
12 Pullups
12:15  Tried to keep the 500m row close to 2minutes so I could hit the KBS straight away.  Was able to do the KBS unbroken but the pullups were a train wreck.   Couldnt grip or breathe and had to break them up.  All in all not a very impressive score but I will chalk it up to the 3x1000 taking a lot out of me.

 

Travel Day - Rest Day

Traveled to Chicago Monday.  All day meeting on Tuesday.  Tuesday night fly home

Shoreline Masters WOD1 & PC WOD

I was feeling all of the work I did this weekend.  Very little of it crossfit programming specific so somehow in my mind it gets discounted.   Probably shouldn't be as I was feeling like I had done a competition over the weekend.

Warm-Up - 2 Rounds
5 No Elbow Push-Ups
10 Air Squats
15 Situps
20 Mountain Climbers


WOD #1:
Ground-To-Overhead
+
"Tie Breaker"
Max Calories Row

Men's Weights: 115-135-155-175-195-205-215-225-235-245-255-265-275-285-295

A bit disappointed that I failed at 225.  I really had my head set on at least cleaning 235lbs.  Need to definitely hit 225.  Marking it up to general fatigue. 

1 Minute Row for Calories - 33 calories

Rest 7 Minutes
30 Power Cleans@95 - approx 2minutes
30 @115 - approx 4:30 minutes   6:25 overall
30 @135  approx 5 minutes - 

Total time - 11:32