Catch-up: 12.3, C&Js, 12.2

Now that I'm getting back in the habit of doing WODs, I also need to get back in the habit of posting about them. :)

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3/8
Have to work on Friday and Saturday AM, so today was my chance to get WOD 12.3 counted and validated at CFR. My goal was 4 rounds, and I met that and exceeded it so I'm happy with how I did.

WOD 12.3
AMRAP in 18 minutes
15 box jumps
12 push press (75#)
9 toes to bar

Results: 4 rounds + 15 bj + 12 pp + 2 ttb

Prior to deciding to do the WOD today, I did strength, which was push press. For my final work set I got 120x1. I also got 115x3. So yeah, probably not a good idea to smoke my arms like that just prior to a WOD with high-rep, somewhat heavy PPs. Oh well! hehe

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3/7

Did a WOD on my own at the HITT Center (functional fitness gym on base).

Every 90 seconds, do 2 C&Js. Increase weight each round.
55-65-75-85-95-105-110

Jerks were decent, a couple sucked, the last one at 110 felt the best -- fast and deep and stable. Once I get back into "practice", I'm going to take some videos and post to YouTube for my weightlifting coach Facebook friends to look at.

WOD: 1/2 Barbara
5 rounds
10 pullups
15 pushups
20 situps
25 squats

Result: 29:33
Sad. The pushups took me FOREVER. I suck so bad at those. Time to start doing them nearly every day again, just like pullups. I think even sets of 5 would help immensely.

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3/3

WOD 12.2
AMRAP in 10 minutes:
45# snatch, 30 reps
75# snatch, 30 reps
100# snatch, 30 reps

Results: 60

I definitely went into the zone on this WOD, and it felt awesome. All of my weightlifting practice definitely showed here, the only reason I made it to 60 was by sticking with keeping my reps pretty. A lot of people I watched did NOT drop low under 75, but weren't able to power snatch it either. Which resulted in lots of weird press-out reps where I was afraid people were going to hit themselves in the face with the bar.

I love workouts with only 1 or 2 movements (unless one of those movements is pullups or pushups) because then it allows you to tunnel vision and really focus on technique. I think if I had been switching between snatches and another exercise, it would've been harder for me to drop under and squat snatch, and force myself to give up on power snatching.

I did get my bar loaded for 1 successful attempt and 1 unsuccessful attempt at 100# -- but afterwards I realized that I only put 25s and 2.5s on the bar. That's 90#. Oh well! It was still motivating to be able to put up that kind of weight, and do so with what I felt was "white light" technique. After a bit of rest, I did a single rep at 95# and then one at 100#. That felt good. :)

CrossFit Games Open - WOD 12.1

As many reps as possible in 7 minutes of:
BURPEES!!! :)

Score: 64

Just like last year, I'm sick for the first workout of the Open, and I also sucked. Oh well! :-p

I'm definitely not in it to win it, and my goal is just to ramp up the intensity each week, and hopefully be back in fighting shape by the end of it.

Had a great time meeting more people at my new affiliate today. I think there's a lot of interest in starting a USAW club, so that has me stoked! I really think the Open is just the kickoff for what's going to be a great year. :)