Tag: 14.3

Slacker Week

Had planned to get in some exercise last night, but I was tired from getting up at 5:30 to head up for a golf fundraiser that I play in every year. So it was 2 rest days in a row and a pretty light week for me. Back feels good though.

Got to the gym early for the Sunday workout and warmed up with 3x12x210# Reverse Hypers and Crossover Symmetry Activation.

Midline

10 Rounds

  • 20s Hollow Rocks
  • 20s Rest

Got 16 for the first 7 rounds, then 14s for a 154 total. Everyone was complaining about starting with these, but you gotta switch things up and I know a few would have left if they were at the end.

Conditioning

3 Rounds

  • 21 Deadlifts (135#)
  • 12 Box Jumps (24″)
  • 3 Muscle-ups

This one was fun. Michelle and I shared a box so alternated the jumps and it worked out well. Couldn’t rebound, but that’s fine. Meant going into the MU a little less fatigued. Hips were pretty shot after the deadlifts and box jumps, so had to really go for it with the hips. Did everything unbroken in 5:03.

E90S 15:00 (10x)

  • 50y Sprint

Have done this a few times recently now. Now that hard, but good for ya.

Accessory

2 Rounds NFT

  • 150m Farmer’s Carry (25# bumper in each hand)
  • 150m OH Plate Walk (50# – 2×25#)

Brutal on the grip. Didn’t stop except between movements.

I did Crossover Symmetry Iron Scap. Shoulders haven’t been bothering me, but these back tweaks have taught me that I need to be better about this stuff so I don’t get hurt instead of only bothering to make time after I get hurt.

Felt pretty good and got a little inspired by Bryan lunging 400 meters while we did the accessory work, so I stopped at the track on the way home.

400m Walking Lunges

Actually counted out my steps today. It took me 334 steps and I was done in 12:01, which is a 42 second PR.

2015-08-09-after-400m-lunge

Now I will attempt to build a revers hyper attachment for my rig so I can get traction for my back more often than at the gym.

2014 CrossFit Games Open Workout 14.3

After 14.2, I moved up from 28,476/109,998 (25.9%) to 22,238/100,690 (22.1%) in the world. I was excited last night to see 14.3 announced. No shoulder work and heavy deadlifts. BOOM!

Hit it up right away this morning to allow recovery time in case I need to go a second time for the team on Monday.

I warmed up with 5:00 on the rower, leg swings, jump rope, mashing the legs with a mobility stick, and some foam rolling. Did some deads with 135# and a few step-ups, but figured the first 2 rounds would warm up the movements.

2014 CrossFit Games Open Workout 14.3

8:00 AMRAP

  • 10 Deadlifts (135#)
  • 15 Box Jumps (24″)
  • 15 Deadlifts (185#)
  • 15 Box Jumps
  • 20 Deadlifts (225#)
  • 15 Box Jumps
  • 25 Deadlifts (275#)
  • 15 Box Jumps
  • 30 Deadlifts (315#)
  • 15 Box Jumps
  • 10 Deadlifts (365#)
  • 15 Box Jumps

I finished 9 deadlifts at 315# for a score of 139 reps and a tiebreaker of 6:40 for my last set of box jumps. I went 10, 9-6, 7-7-6 on the first three sets of deadlifts, and then I think I did some triples and doubles with 275# before going singles the rest of the way. I did step-up, jump downs, which turned into step-downs in the final set. Legs were smoked at the end of this one. Every rep with 315# felt like a max attempt. I know it’s early, but I’m in the top 7% of scores in the world, so I’m pretty excited. Finally something in the Open I could crush.