Better Sam

Strength

Push Press: 2 OTM: 115×2, 115×2, 115×2, 120×2, 120×2, 120×2, 125×1(jerked 2nd,) 120×2, 120×2, 125×1(jerked 2nd.)

MetCon

For time:
500m Row
50 Push Press, 65lbs
50 Box Jumps, 20″
50 Pull-ups

11:58.

Mayhem

Snatch Practice

Snatch Balance: 33×3, 53×3, 73×3, 83×3, 93×3, 103×1 (or so.)
Got pretty sketchy. Tend to catch it forward.

Hang Squat Snatch (from knee): 73×3, 83×3, 93×3, 103×1.
Practicing speed pulling under the bar.

NYC Open Series

2012 CrossFit Games Open, Workout 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

88. Ugh. As for every workout ever, I think I could have done better. But, eh. Clearly I don’t care enough to do it again!

Mayhem

2012 CrossFit Games Open, Workout 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

83. Trial run of this. Legs for some reason super fried (running and heavy thrusters?)

Warm-Up

2.14-mile jog to the gym — 20:08.

Mayhem

Skill Practice
Headstand leg raises
Handstand leg raises
Tuck-to-shoulder-stand on parallettes

MetCon
21-15-9 reps for time:
power cleans, 83#
thrusters, 83#
6:44.

5-3-1 – 3:4 / 4:1

Press: 65×5, 75×3, 85×3.
Deadlift: (deload) 95×5, 115×5, 135×5. Played with wider grip, shoving knees out in an attempt at a better setup position. Marginally successful? Will try it with more weight another time.

2 mile run jog, 20 minutes-ish.

Field trip to CrossFit Gotham for a little workout with Eleet and Taxi.

“Unbroken”
7 rounds for time, all sets unbroken:
7 kb swings, 53#
6 pull-ups
5 cleans, 95#
4 handstand push-ups [to 1 abmat]

15:16.

5-3-1 – 3:3

Back Squat: 145×5, 165×3 185×5.

Workout of the Day

MetCon
2011 CrossFit Games Open, Workout 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

312. (6 rounds + 12 snatches.)

Mental fail — could have made it to 7!

Mayhem

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

1:45, 1:35, 1:35, 1:40, 1:40, 1:30, 1:30, 1:23.
23:08.

5-3-1 – 3:2

(kinda)

Bench Press: 2 OTM: 115×2, 115×2, 115×2, 125×2, 125×2, 125×2, 135×1, 135×1, 135×1, 135×1.

Workout of the Day

MetCon
Complete as many rounds as possible in 20 minutes of:
20 Wallballs, 20lbs [14lbs]
30 Kettlebell Swings, 24kg [16kg]
40 Double Unders

6 rounds even.