Tag: Amanda

First Amanda

First time I’ve been able to make it for a Saturday class in nearly 2 months I think.

Warm-up

  • PVC Pass-thrus
  • PVC Good Mornings
  • Air Squats
  • Bottom Squat Hold

Strength: 2 Front Squats + 3 Back Squats

  • 45#
  • 135#
  • 205#
  • 235#
  • 3 sets @ 255#

Nothing crazy compared to what I’ve done in the past. Solid positioning though.

Conditioning

“Amanda”

9-7-5

  • Muscle-ups
  • Squat Snatches (135#)

Went 3-3-3, 3-2-2, 2-F-1-1-1 on the muscle-ups. That first round of snatches felt like it took forever; I kept wondering if I missed counting some reps. With the extra rest I had to take during the round of 5 muscle-ups I was able to speed through the final snatches. Snatches were singles the entire way though. Finished in 9:26. My first try at Amanda last December was with a 10 minute cap and I still had 4 snatches left so this was a nice PR even though I haven’t been doing many MU or snatches lately.

Out in the garage around 6pm.

OHS: 33X3 Tempo

  • 3×45#
  • 3×65#
  • 3×85#
  • 3×95#
  • 3×105#
  • 3×115#
  • 3×125#
  • 3×135#
  • 3×145#

Started with the jerk grip again and slowly moved hands wider through the sets until I was touching the ends on the final set. Pretty unstable in those first few sets due to the grip width. Shaky at the end due to the time under tension and the load, but 10# heavier than last week with more sets.

Accessory & Aerobic

5 Sets

  • 10 Decline DB Bench Press (50# DBs)
  • 4:00 Air Dyne (AD2) in Z1

Figured I might as well combine these two to save time instead of sitting around doing nothing between the press sets. Wore the HRM to keep track and make sure I stayed in zone 1. Can you tell where I was pressing? 😉

2015-08-29-hr

Finished up with Crossover Symmetry Iron Scap.

Double A

Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.

Warm-up

  • PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
  • 10 Good Mornings (45#)

Strength

OHS

  • 10×45#
  • 3×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 2×195#

Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.

Conditioning

They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.

“Amanda”
9-7-5

  • Muscle-ups
  • Snatches (Full, 135/95#)

*10:00 cap

First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!

Rest 5:00

“Annie”
50-40-30-20-10

  • Double Unders
  • Sit-ups

Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.

Did a little shoulder and hip mobility after.