CrossFit Games Open Sectionals 11.6

Thank god this is over! I think 6 weeks was too long (and especially 7 weeks was WAAAY too long). I think 4 weeks would be perfect.

WOD:
AMRAP in 7 minutes thruster / C2B pullups ladder
3 / 3 then add 3 each round.

My score was 51 -- I got finished with 12 thrusters and did 3 CTB pullups before time was up. Ripped a bit of skin off my palm on one of those last 3 pullups. Very happy my hands only succumbed on the last WOD. :)

My only "do over" moment was resting during the set of 12 thrusters. Should've done all 12 -- I rested after 9 and then did 3 more. I also didn't squat clean any of my first thrusters in that round.

Sunny morning run

I seem to be making it a habit of running on Wednesday mornings. I like it. :)

Thought about doing CrossFit today, but with heavy deadlifts and burpees on the menu, I didn't think those were a recipe for success on this week's CF Games Open workout. My shoulders are still sore from Lynne on Monday, and the last thing I need is a sore low back before tackling the ladder Fran from hell...

According to MapMyRun, my route was 3.62 miles -- I did a slightly longer loop than last week. I finished in 35:33, which is a pace of 9:49/mile. Slightly faster than last week, so I'll take it. :)

Row, Run and Whip

"Whip" is the word I always use to describe how to move the jump rope on double unders. :)

WOD:
10 rounds:
Row 250m
Run 200m
20 double unders

Results: 37:16

My DUs were back today -- there were only a couple rounds where I didn't get 20 at a time. Makes me even more pissed about how the week 1 workout went down!! Argh!

Note to self -- don't attempt to do DUs in your lifting shoes again. I think that factor highly contributed to my craptastic DUs in that WOD.

Lynne

Never did this benchmark before, so it's good I got a baseline on it.

"Lynne"
5 Rounds for max reps of:
Bodyweight bench press
Pull ups

Score is total reps.

Results: 61 reps, 95# and kipping pullups

As you can see, my husband is a freaking beast. Craziness! And those are all deadhang pullups to boot.

Husband wanted me to do 105#, but when I tried it, I crapped out on rep 2. So I counted that attempt as a warm-up, and dropped down to 95#. Not quite ready to go heavy on bench press until I practice it a bit more...

I can't find it recorded anywhere in the blog, but I think I tested my bench press 1RM over the summer, and it was somewhere in the neighborhood of 120-130#. Just for future reference...

Dumbbells for CFFB

My gym programmed a CFFB WOD for today, so I did that on my own this afternoon while husband did his thing. That's about as close as husband and I get to working out together. :)

Complete 4 rounds:

Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.

Results: 25#, 27.5#, 30#, 32.5#

Our CF gym is inside a "globogym", so that's why I had access to weird dumbbell weights.

I probably could've pushed the weight a bit more, but honestly it's Saturday and I just didn't feel like it. :-D

And we also ran the mile to and from the gym. :)

CrossFit Games Open Sectionals 11.5

AMRAP 20
5 power clean (100#)
10 toes to bar
15 wall ball (14# to 9' target)

Results: 5 rounds + 5 + 7

Had more important stuff to think/care about this morning than CrossFit. That kind of attitude never bodes well for a good performance... Not as much of a bomb as Week 1, but it felt worse...

Morning run

Just felt like running when I woke up this morning. Fit a quick one in before I had to coach at 9am.

Finished the loop at 29:51, and according to MapMyRun.com, it was 2.89 miles.

Pace was 10:19 / mile.