As many of you know, I won a lot of sh!t as the 3rd place male master+ in the recently concluded Lurong Living Resolution Challenge. I decided to use two of my prizes in an “Annie-ish” workout.
I’ve been disappointed by all of my performances for the 2016 CrossFit Games Open. I’m still in the top 5% of male masters 50-54 and it’s likely that I’ll continue to qualifying workouts. Uhm, unless 16.5 is something that I just can’t do.
I really haven’t pushed myself they way that I both should and could.
SUN MARCH 20, 2016 | UP & DOWN ANNIE
Double unders
Abmat sit-ups
My goal was to complete all rounds in unbroken reps. I failed the 19th rep of the descending round of 30 double unders and chose not to start over. I completed all rounds of sit-ups in unbroken reps. I’m glad that I wore my Bodyglide.
Time = 14:33
That’s 250 double unders and sit-ups.
MON MARCH 21, 2016 | SPRUNG
12 rounds for total reps
– American KB swings (53/35)
– Hollow rocks
– Back extensions
Rotate through activities, i.e., complete KB swings, then hollow rocks, then back extensions and repeat 3 more times.
I attended the 6 am sessions. ‘Twas fun! I focused on good reps, i.e., I didn’t rush reps (as quite a few folks did). I completed 51, 52, 53, & 56 reps each round. I once again used Harbinger mat.
Front Squats (50% of 1RM)
Min 0 – 2 FS
Min 1 – 4 FS
Min 2 – 6 FS
Min 3 – 8 FS
Min 4 – 10 FS
Min 5 – 8 FS
Min 6 – 6 FS
Min 7 – 4 FS
Min 8 – 2 FS
Fast and explosive, you know, like Taco Bell. I set and surpassed goal of completing each rep in 2 seconds, e.g., round of 8 reps in 16 seconds. I also synched breathing to lifts. Breathing controls lifts, lifts don’t control breathing. Oh, 120# is a little over 50% of 1RM of 235#.
I enjoyed the slight change of pace and shall continue to program WODs that begin with conditioning and end with strength.
TUE MARCH 22, 2016 | KNOW YOUR OPTIONS
Ring rows
– Rest 3 min –
5 minutes to establish 1RM press
– Rest 3 min –
3-min AMRAP
Ring rows
– Rest 3 min –
5 minutes to establish 1RM push press
3-min AMRAP
Ring rows
– Rest 3 min –
5 minutes to establish 1RM power jerk
Pull-ups
– Rest 3 min –
5 minutes to establish 1RM press
– Rest 3 min –
3-min AMRAP
Pull-ups
– Rest 3 min –
5 minutes to establish 1RM push press
3-min AMRAP
Pull-ups
– Rest 3 min –
5 minutes to establish 1RM power jerk
3-min AMRAP
Muscle ups (ring or bar)
– Rest 3 min –
5 minutes to establish 1RM press
– Rest 3 min –
3-min AMRAP
Muscle ups
– Rest 3 min –
5 minutes to establish 1RM push press
3-min AMRAP
Muscle ups
– Rest 3 min –
5 minutes to establish 1RM power jerk
I had intended to work out at 9:30 but instead met Camellia for a late breakfast! I then attended the 11:45 session. Whilst not my favorite time of the day to work out I nonetheless enjoyed joining Lauren, Janet, Kelli, Susan, and Greg.
I’m bound and determined to improve my performance on bar muscle ups; thus, I did not complete ring muscles ups. I can string together more than a dozen ring muscle ups, mainly due to effective kipping, but have only been able to string together 4 unbroken bar muscles up. I set a goal to string together 5 unbroken reps.
I began with 4 unbroken reps but failed on 5th. Dammit. The second round I once again began with 4 unbroken reps and, well, once again failed 5th rep. Dammit again. I focused on speed and fast transitions and easily completed 5 unbroken reps the final round. Yay! I completed 11, 14, & 13 reps for a total of 38 reps. Why so few the first round? Because I underestimated my abilities.
I recorded the 2nd and last round. I’m pleased that very little to no “chicken winging” occurred.
My right wrist hurt a little today, so I knew that the press series wasn’t going to go well. I was somewhat right, wrong, and very right.
I only managed to press 135# and failed at 140#. My current 1RM is 141, so I wasn’t very far off.
I did push press 170#, 3# heavier than most recent 1RM and thus a new PR. Yay!
I only power jerked 160#, 5# less than current 1RM of 165#. Yup, I push pressed more than I power jerked. I was all up inside my head. And I had gotten very tired. And my clavicle hurt. Yup, my clavicle. Nope, not my wrist.
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