Tag: Bar-facing Burpee

Over 2 Years Later

Well rested and feeling good. Eating better starting today to drop some weight before heading to Long Beach on the 24th. Super Sunday at 11am.

Warm-up

  • 1,000m row (4:00)
  • 2 Seated Box Jumps (24″)
  • 5 OHS (45#)
  • 2 Seated Box Jumps (30″)
  • 3 OHS (95#)
  • 2 Seated Box Jumps (34″)
  • 3 OHS (135#)
  • 2 Seated Box Jumps (38″)
  • 3 OHS (155#)
  • 2 Seated Box Jumps (41.5″)

XWOD

  • 3-3-3-3-3 OHS
    • 165#
    • 175#
    • 185#
    • 195#
    • fail 200#
  • 2-1-2-1-2 Seated Box Jumps
    • 2s: 45″
    • 1s: 48″ (PR)

Just not tight on that last attempt. Got to the bottom and dumped the bar forward on the first rep. That was a 0.5″ PR for the two single seated box jumps.

Conditioning

CrossFit Games Open 12.2
10:00 AMRAP

  • 30 Snatches (75/45#)
  • 30 Snatches (135/75#)
  • 30 Snatches (165/100#)
  • 30+ Snatches (210/120#)

When I did this in 2012, I was only a few months into CrossFit and had never snatched more than 95#. Took me over 3 minutes of attempts to finally make one at 135#. I ended up getting 6 reps. Today I got through the first 60 reps and then 8 with 165#.

3 Rounds

  • 1:00 Bar-facing Burpees
  • 1:00 Rest
  • 1:00 Air Squats
  • 1:00 Rest

I got 14-14-16 on the burpees and 45-44-45 on the air squats. Such a quad burn on the squats.

Midline

3x MAX HS Hold

  • 2:00
  • 1:13
  • 1:14

Accessory

Reverse Hyper

  • 3x8x260#

2014 CrossFit Games Open Workout 14.5

Rested yesterday to be able to hit the final workout of the Open hard! 14.4 was ok for me. I went from 14,785/100,777 (14.7%) to 14,652/93,611 (15.7%). In order to not improve on my top 20% last year I’d have to totally bomb this last workout, which could happen if the shoulder won’t work, but I doubt that.

I warmed up with a 500m row and a ton of stretching and mobility stuff.

2014 CrossFit Games Open Workout 14.5

21-18-15-12-9-6-3

  • Thrusters (95#)
  • Bar-facing Burpees

FUCK! That felt terrible! What a nasty combination. They way I broke up the thrusters they actually weren’t too bad. I would have like to go with bigger sets, but I had to play it a little safe with the shoulder. I went 8-7-6, 7-6-5, 6-5-4, 6-6, 5-4, 6, and 3 on the thrusters. Tried to count to between 8 and 10 seconds before getting back on the bar. Didn’t stop during the burpees, but they were awfully slow! Finished in 15:12. Would have liked to be down closer to 14:00, but I had nothing in the tank to push at the end.

I’m hoping my time will keep me around the top 15-16% worldwide mark. Should be safe from dropping down to the 20% where I was last year though.

Tomorrow morning I hop on a plane to Costa Rica for a vacation. I’m not taking a computer with me and have no plans to touch any weight. I will probably do some running and body weight stuff, but my legs need a break and it’ll be good rest for my shoulder too.

Squats Are Getting Easier

In around 10 this morning and trained with Laura and Kinde. I came up with most of the programming for the day and Matt added the explosive work.

Warm-up

  • 500m Row
  • PVC Pass-thrus
  • 3/3 Turkish Get-ups (35# KB)
  • 2/2 World’s Greatest Stretch

XWOD

7:00 EMOM

  • 2 Sumo Deadlifts (Fast reps and reset at the bottom, no bouncing – 205#)
  • 2 Broad Jumps for distance

Was supposed to use 40% for the deadlifts, but I didn’t want to calculate so picked 205#. Should have been closer to 180# I guess, but these weren’t hard so heavier was better I think.

Strength

Finishing up week 4 of the squat program. The back squats were pretty brutal, but the front squats weren’t too bad. Lot’s of volume though. Warmed up a bit with 135#.

  • 5 @ 160#
  • 5 @ 175#
  • 5 @ 185#
  • 5 @ 200#
  • 4 @ 215#
  • 4 @ 230#

Rested about 2 minutes between each set. I think this program is really paying off. The last two weeks look pretty brutal so we’ll see how it goes.

Olympic Lifting

7 Sets

  • Power Clean
  • Hang Power Clean
  • High Hang Power Clean
  • Rest 90s

I started at 115# and went up 10# each set, ending at 175#. Wasn’t easy there at the end, but I felt like I was staying over the bar pretty well and getting decent hip extension.

WOD

15-10-5

  • Power Clean (155#)
  • Bar-facing Burpees

I had to switch collars after about 5 reps because they kept popping open and flying all over the place. Smacked myself in the chin on a jerk about halfway through the round of 10. 155# didn’t feel too bad today. Finished in 9:20.

Finisher

Tabata Air Dyne

This was pretty terrible after all the other work. I only managed to get 72 calories.