Better Sam

Strength

Front Squat: 45×5, 65×5, 95×5, 115×3, 135×3, 155×3, 165x2F, 165×3, 170x1F.

Bench Press: 45×5, 65×5, 95×5, 115×3, 120×3, 125×3, 130×3, 135x1F.

GWOD

Headstand Practice (3×3)
Tuck to headstand
Straddle to headstand
Pike to headstand

Handstand Practice (2×3)
Kick to handstand (dominant leg)
Kick to handstand (non-dominant leg)
Negative straddle to handstand
Negative tuck to handstand
Negative pike to handstand

Workout of the Day

(What I’m calling) “QUADGASM”
via Certified Awesome Athletics
5 rounds of:
6 Odd Object Squats on each side of your body [90# atlas stone]
12 GHD sit ups

12:55. Oddly hard on my neck. Maybe all the bench/headstand/handstand I did prior? Could have used more push. Time to rest.

Strength

Clean & Jerk: 83, 83, 83, 103, 103, 103, 123, 143, 143, 143, 153FJ, 158F, 158FJ.

1RM Clean PR: 158.

Not bad for the day after Isabel? Traps on FIRE. Also for the first 8 reps or so every time I stood up the clean I almost passed out. Sweet.

Lunge Complex – Forward Lunge to Skater Lunge: 45, 65, 95, 115, 135, 155F.

Workout of the Day

4 min sit-ups, anchored (~130)
3 min kettlebell swings, 16kg (~120)
2 min wall ball shots, 14# (~15)
1 min box jumps, 20″ (~15)
400m run

280 / 3:19. Yeah. Couldn’t run AT ALL after all that other shit. Oops.

Workout of the Day

“Isabel”
30 snatches for time, 95#

3:48.

Workout of the Day

Complete as many rounds and reps as possible in 10 minutes of:
21 Push Press, 95/65lbs
21 Jumping Pull-ups
15 Push Press, 145/85lbs
15 Pull-ups
9 Push Press, 195/105lbs
9 Chest to Bar Pull-ups

1 round + 13 pull-ups (160.)

Workout of the Day

Complete as many rounds and reps as possible in 10 minutes of:
21 Deadlifts, 95lbs
21 Push-ups
15 Deadlifts, 145lbs [155]
15 Ring Dips [red banded]
9 Deadlifts, 195lbs [205]
9 Handstand Push-ups

1 round + 4 push-ups (115.)

NYC Open Series

2012 CrossFit Games Open, Workout 12.5

Complete as many rounds and reps as possible in 7 minutes of:
3 Barbell Thrusters 3 Chest to bar Pull-ups
6 Barbell Thrusters 6 Chest to bar Pull-ups
9 Barbell Thrusters 9 Chest to bar Pull-ups
12 Barbell Thrusters 12 Chest to bar Pull-ups
15 Barbell Thrusters 15 Chest to bar Pull-ups
18 Barbell Thrusters 18 Chest to bar Pull-ups
21 Barbell Thrusters 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. Post total reps completed (all thrusters and all pull-ups added together).

90. Exactly precisely the same as last year. Considering lack of sleep and overall frazzled-ness I feel sort of okay about this?

MetCon

For time:
30 Handstand Push-ups [1 abmat]
30 Deadlifts, 185lbs
30 Chest to Bar Pull-ups
30 Box Jumps, 20″

19:20. Not the most stellar performance.

Mayhem

30-20-10 reps for time:
KB swings, 24kg
Dips [p-bar, red banded]
GHD sit-ups

Rest 5 minutes

3 sets max reps thrusters, 95#, rest 2 mins between sets.

11 mins or so for the first bit. I think 7/10/9 for the thrusters (logging inadequate for this!)

NYC Open Series

2012 CrossFit Games Open, Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wallballs, (20lbs + 10ft target / 14lbs + 9ft target)
90 Double Unders
30 Muscle Ups

240. 150 WB in ~6:30; 90 double-unders in ~2:00. For the record 😉

Skills

Perform as many Rope Climbs as you can in 3 minutes
4.

Perform as many Handstand Push-ups as you can in 3 minutes
3.

MetCon

4 three-minute rounds:
400m Run
As many Kettlebell Swings (24/16kg) as possible
Rest 1 minute between rounds
153.