London Drop in

For time:
60 Wallballs 14 lbs
50 Power Snatches 65 lbs
40 Toes to bar
30 Overhead Squats 65 lbs
20 Lateral bar over burpees
10 Bar Muscle-ups

Score: 21:11 RX

Being in a new space can be intimidating, the equipment is almost always different, bars can be slippery, but I find it great to challenge myself and see other athletes. This particular box was underground with a night club feel. It had all modern equipment and the coach got straight into the workout (my kind of coach).

3,2,1 go…..Wallballs felt fine. I did sets of 10. Snatches took forever with sets up 5. They felt very heavy and I was moving slow but stuck to my plan. Toes-to-bar I did sets of 8. This movement felt very challenging, my grip on the bar was the main issue and I struggled to hold on. Overhead squats sets of 10, I finally felt more warmed up at this point. Lateral bar burpees just got my heart rate up so I tried to say steady. Keep moving but not push too hard because the bar MU was next.

This is when the workout started to kick my ass. I failed my first 2 attempts at the bar MU. My body was beat. With the pressure of the clock ticking away I finally got a set of 2 MU after one solid minute of rest. Feeling more confident with a few MU under my belt I began to chip away until I was done. Bar MU have never felt so hard, I definitely need to do more of these under extreme fatigue like this.

Overall a fantastic workout and a great way to start the day before site-seeing, eating and drinking my way through London.

Upper and Lower Body

For Time:

A) 200 Meter Run, 2 Front Squats (115 lbs)
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squat

Rest 3 minutes then………

B) 200 Meter Run, 10 Front Squats (95 lbs)
200 Meter Run, 8 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 2 Front Squats

C) 10 minutes of Handstand walking practice

Score: Part A) 7:38, Part B) 6:40 C) 15 foot walk

This workout was all legs and lungs. The barbell reps were low (30 per round) and I was able to go unbroken all the way through. I will say my transitions onto the barbell was not fast especially on the bigger sets of 8’s and 10’s. The squats were not heavy at first but with the combination of running up Hill and squatting with load, my legs definitely felt like jelly when I was done.  

This is a fast sprint so every second count on this workout. Its been a while since I have done a sprit like this and it felt good to get a quick hard workout in this morning.

During my cool down I had an extra 10 minutes so I decided to work a different muscle group by doing Handstand walking. I Felt a little off today but its great to be inverted and keep practicing this skill.

My Favorite movement

For Time:
800 meter run
9 Hang Power Cleans (125 lbs)
21 Bar facing burpees
800-meter run
15 Hang Power Cleans (105 lbs)
21 Bar facing burpees
800-meter run
21 Hang Power Cleans (85 lbs)
21 Bar facing burpees

Score: 21:30

We all have favorite movements. The lift you see on the whiteboard when you walk into class. For me its the Hang power clean. Something about the quickness of getting under the bar and rebounding off my quads that I love.

Hang power cleans increase in reps and decreases in weight as you move through the workout. I was able to do each round unbroken, which wasn’t easy especially as my grip got tired on the round of 21.

As for the running and bar facing burpees, those two movements are just conditioning pieces. I tried to move through those as quickly as possible without reaching my redline so I could keep moving. Longer workout then I originally thought but glad to get some heavier weights in a WOD.

Can you Hold it?

“The Chief”
5 Rounds
AMRAP in 3 minutes:
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats
Rest 1 minute between rounds

Score: 26 + 2

The key is not going out too hot. Starting at a pace you can hold. To be honest that’s normally the strategy for most workouts and one I have a hard time following.

Round 1-4: I held onto 5 rounds plus 3 reps, on the 5th round I picked up the pace and gave it all I had left. In the end, my strategy was simple but it paid off. The workout wasn’t too painful and I knew after my second round that I could hold this speed and I did.

All movements were unbroken since they were such small sets. Transition time could have been faster since there are many of them. I will have work on that next time I retest this workout.

Back to Back Sprints

15-12-9
Power Snatches (85lbs)
Box jumps (24 inches)
Directly into:
15-12-9
Overhead Squats (85lbs)
Lateral Burpees over the bar

Score: 12:12

It was hard to get going on this morning workout. I felt like I was resting too long after my short set, and I was. I broke the sets into 5-5-5, 4-4-4, 4-5 on the power snatches and unbroken on the Overhead Squats. Everything else I was able to move right through.

Both pieces took around the same time a little over 6 minutes. Next time I will build up to a heavier Snatch and Overhead squat to open my shoulds up a little more.

Chipper

For time:
100 Deadlifts (95 lbs)
100 Power Cleans (85 lbs)
100 Power Snatches (65 lbs)
100 Overhead Squats (55 lbs)
10 Man makers (1 pood)

Score: 23:23

Glad I had a partner for this long chipper. Splitting the work evenly made it possible to move through quickly and in small manageable sets. The original name is Rouse 410 The workout was designed to be done solo. I found it while flipping through WODwell on Instagram and thought it would be fun to do while the kids were napping.

Fun is defiantly the wrong word. I hit a wall during the power cleans and it felt like those reps took forever. Everything was broken up in small sets: 10’s on the Deadlifts, 3’s on the Cleans and Snatches, and 8’s on the Overhead squats.

Finishing with single on the Man Makers was just brutal but a great way to end a workout and call is quits for the day.

Working out with an Audince

This morning my alarm went off and so did my two boys. Since I was determined to workout and was already dressed. I rolled the dice and brought the boys downstairs along with 2 bags of Cheerios. 6:45am is not a normal wake up time for my kids so needed to make this workout fast.

EMOM for 21 minutes:
1 Minute of wall-balls (20lbs)
1 Minute of Push-press (65lbs)
1 Minute of Air Bike
1 Minute of rest

Score: Consistent on every movement, 23 wall-balls, 23 Push-press, and 11 cals on the Air bike each round.

Simple workouts like these are perfect for the rushed mornings. Low skill, little equipment and a built in 1 minute rest to tend to the kids. I’m just happy they made it through and proud of myself for sticking to my workout plan. Win, win.

Triple Extention

A movement that can always use work, Snatches. It’s so technical and intricate, yet when done right, it is the most elegant lift out there.

I am not one of those elegant lifters. I struggle to get under the bar and break my arms too early, however, it doesn’t stop me from working on my form. I use to think I needed a coach to watch my every lift to improve. I found a little drill work at home has helped me improve on my own.

Work up to a heavy triple Full Snatch 3-3-3-3-3-3
Score: 55-65-76-85-95-105 (couldn’t complete the last 2 at 105lbs)

EMO 90 Seconds for 21 minutes (14 rounds)
3 Full snatches at 70% of your triple (68 lbs)
4 Burpees
6 Kettlebell swings (1.5 pood)

This workout will be definitely make me sore for the next few days, but it was great to get some more practice getting under the bar and not relying so much on the power position.

Much Needed Time Off

After my slight case of rabo, I decided to take it easy and rest my body for a little over a week. Besides walking and a little core work I let my body recover until now.

For my first workout back felt slow and long, and it was. All three movements are low skill and intend to get my body moving.

4 Rounds for time:
12 Box jumps (24/20 in)
21 Front squats (125/85 lbs)
500 meter run

Time: 16:30

The most humbling part about this workout was how weak and slow my body still felt. I was no longer sore and my body felt rested, however, I didn’t have the ability to push or pick up the pace like I would normally have tried to do. This was eye opening and also means I might need to give myself a little more time to recover.

The Final Workout

I can’t think of a more painful combination of movements than Thrusters and Chest to Bar pull-ups. 105 repetitions of each movement brought pain to a new level for me.

My goal was to finish the 5th workout of the 2019 CrossFit Open under the time cap of 20 minutes. I knew I needed to stick to a plan. The Strategy was simple, break the thrusters into small sets of 7 or less, and do the same with the chest-to-bars.

I held onto the small sets of thrusters all the way through, but the chest-to-bars fell apart and I dropped to sets of 5 and 3’s. Towards the end of the workout I knew I could maintain this level of suffering (and I did) but it came with a price.

For time:
33-27-21-15-9
Thrusters (95/65lbs)
Chest to bar Pull-ups
Time cap 20 minutes

Score: 16:52

Staying in the pain cave for several minutes caused a mild form of rhabdomyolysis (aka: rhabdo). Basically, I pushed too hard and now I need to take a week off and stay hydrated. Not the way I wanted to end the 2019 Open but I was satisfied with my overall placement: top 2% of the “Masters 35-40” women worldwide. Now, time to recover.