Better Sam

CrossFit Games Open Workout 11.6, Take 1-and-only (let’s hope!)

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (65lbs / 30kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (65lbs / 30kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (65lbs / 30kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (65lbs / 30kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (65lbs / 30kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (65lbs / 30kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (65lbs / 30kg)
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

90 reps.  Ran outta C2B!

CrossFit  Buy In

Weighted Pull-Ups
1, 1, 1

2.5#, 5#, 7.5#, 10#, all strict.

CrossFit Workout of the Day

3, 6, 9, 12, 15, 18, 21 reps for time of:
Sumo Deadlift Highpulls, 115lbs
Push Press, 115lbs

13:24 @75#

CrossFit Cash Out

30 GHD Sit-Ups

Ow quads.

CrossFit Games Open Workout 11.5, Take 1-and-only

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs)
10 Toes to bar
15 Wall balls (14lbs to 9’ target)

9 rounds + 5 power cleans + 10 t2b + 13 wall balls.

Eek!  SO close to 10 😉

CrossFit  Buy In
3 1 sets of 20 14 reps: HS Wall Runs

(Distracted by people wanting to, y’know, join the gym, and stuff.)

CrossFit Workout of the Day

“Hammer”*
Five rounds, each for time, of:
135 103 pound Power clean, 5 reps
135 103 pound Front squat, 10 reps
135 103 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

2:28, 3:13, 3:59, 4:12, 3:53 (23:45)

CrossFit Cash Out

7 sets of 3 reps: Russian Dips (practice)

CrossFit Main Site Workout of the Day

Because this is something that I absolutely don’t want to do AT ALL.

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

42:22.

Push-ups took the longest but were actually not as painful as the run-squat-run-back-ext-run combo, which made my legs feel like jello.  Confirmed: I am not good at this kind of thing.

CrossFit Workout of the Day

“Good Sam”
For time:
1000m Row
31 Push Jerks, 95lbs
31 Double Unders
31 Kettlebell Swings, 24kg
31 Walking Lunges
31 Burpees
31 Situps
1000m Row

18:50.

90-second-ish PR over last year!

CrossFit Games Open Workout 11.4, Take 3

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

60 burpees + 30 OHS @90#

Just because… everyone else was doing it so why shouldn’t I?

CrossFit Games Open Workout 11.4, Take 2

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

60 burpees + 30 OHS @90#

Yeah, time to start working on muscle-ups.

CrossFit Games Open Workout 11.4, Take 1

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

60 burpees + 14 OHS @120#

Just for fun.

Strength

Back Squat
45x5x2, 95×5, 115×5, 135×5, 155×5, 175×5, 195×3

Bench Press
45×5, 65×5, 95×3, 115, 135, 140

CrossFit Buy In

Snatch Balance
55, 75, 85, 95, 105, 115, 125, 135

Keith says my 135 doesn’t count because I didn’t land in the bottom, exactly 😉

CrossFit Workout of the Day

7 rounds for time of:
3 Snatches, 135lbs 95lbs
3 Muscle-ups band-assisted muscle-ups (2xblue bands in cage)
12:18.

Had some band-related technical difficulties after round 1 and spent a minute or two fucking with the bands… but this was largely a muscle-failure workout anyway.

CrossFit Cash Out

30 Toes-to-bar

Practiced kipping.  Actually managed to string some together despite my certainty that my lats are severely under-developed — thanks to Deja for the pointers!

CrossFit Games Open Workout 11.3, Take 3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)

23.

This was WAY better than yesterday in terms of how absolutely dreadful I felt during/after. Was inspired by the Valley CrossFit video to try Thruster-Jerks, which are GREAT.  Faster cycle, less press-out.  I love them.  Did 3 / 30 seconds for the first 2-3 minutes, then decided to swap to regular C&J… and did the first one without squatting, for a wasted round.  Uh, fuck.  Oh well.

Was also still was running on about 4 hours sleep, still think I can get a lot closer to 30, and still want to do it again (ugh.)  Oh well!  On to next week!