Tag: Open 2016

3/25/16

Warm-up

5 minutes in overhead stretch accumulated with PVC + 5#

CrossFit Asymmetry Activation set

500m Row
10 Lunges
10 Goblet Squat
10 Press
10 Front Squat
10 Thruster

WOD

16.5

For time:

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

Thruster, 95#/65#
Bar Facing Burpees

Jeremey—17:49

I had planned on doing 11/10, 9/9, 8/7, 6/6, 9, 6, 3 for the Thrusters, but like our friend Mike Tyson has said, “Everyone has a plan until they get punched in the face.” During the first set of 21 Thrusters, I decided to break them up even more. I ended up going:

11/6/4
6/6/6
5/5/5
4/4/4
3/3/3
4/2/
3

I did all of the burpees unbroken, just pacing myself with every rep.

Overall, I felt pretty good about my performance. I definitely could have done a better job with the Thrusters and doing fewer sets there. Will do this one in another three months or so to see how I’m fairing with my overhead work. My first official games experience is in the books. Two things to work on:

  • Overhead strength
  • Gymnastics (Muscle-ups, Handstands, etc)

Looking forward to next year!

3/18/16

Warm-up
10 Cal Row
15 Band Goodmornings
15 Band Side steps
15 KB Swings
Pushup Pyramid
10 Hollow Body Rocks
10 Superman Rocks

WOD

CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Jeremey – 165 reps (11:05 TB)

My strategy here was to just make it through to the HS push-ups knowing I would get maybe one rep total there. The deadlifts blew me up. I started with a set of 10 and then shifted back to a more manageable 5 with a 5-count between sets. Did the same for the wall balls. Felt pretty gassed when I hit the rower. Quads were absolutely fried. Finally made it to the wall and couldn’t get a single one. Really really frustrating. Tomorrow begins a year of focusing solely on HS push-ups. Next year, I’m dominating them.  

3/4/16

Warm-up

250M Row Sprint
5 30″ Box Jump
5 Broad Jumps
5 Clean Deadlifts
5 Clean Pulls With High Elbows
5 Muscle Cleans
5 Front Squats
5 Press
5 Good Mornings
Shoulder Circuit

WOD

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

Jeremey – 167 total reps (2 reps at 185#)

2/26/16

Warm-up

2 Rounds:

8 Samson Stretch 3 Second Holds
7 Overhead Squat with PVC
7 Sit-ups
7 Back-extensions
7 Pull-ups
7 Dips

WOD

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Jeremey – 104 total reps

Shoulders really let me down on the walking lunges. Gassed me. Had to drop the bar on the last two sets.