800 meter run
9 Hang Power Cleans (125 lbs)
21 Bar facing burpees
15 Hang Power Cleans (105 lbs)
21 Bar facing burpees
21 Hang Power Cleans (85 lbs)
21 Bar facing burpees
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.
AMRAP in 3 minutes:
3 Power Cleans (135/95 lbs)
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.
Power Snatches (85lbs)
Box jumps (24 inches)
Overhead Squats (85lbs)
Lateral Burpees over the bar
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.
100 Deadlifts (95 lbs)
100 Power Cleans (85 lbs)
100 Power Snatches (65 lbs)
100 Overhead Squats (55 lbs)
10 Man makers (1 pood)
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.
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.
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)
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.
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
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.
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.
Chest to bar Pull-ups
Time cap 20 minutes
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.
A squat clean and a thruster equals 1 “cluster.” Yuck! This was a rare Sunday morning when I coach at United Barbell. I had 20 minutes before class started. This simple couplet, was perfect to get my body moving and make me nice and sweaty.
I was definitely moving slowly the first two rounds until my body warmed up. It felt great to be on a rower (since I don’t have one at home) and put a barbell over my head. This workout is not in my wheelhouse, but clusters are a great movement for full-body training – and they definitely get the heart rate up!
AMRAP in 20 minutes:
7 Clusters (85 lb)
200 meter Row
Score: 8 Rounds
It was time to put see how much I have fallen off by not doing Bar Muscle ups in almost a year. Not having a pull-up rig at home makes it almost impossible to work this movement into my training, so ring pull-ups have been my substitute.
I was pleasantly surprised how smoothly “Open 19.4” went for me. The snatches were light enough to go unbroken and lower the bar directly back to the ground, which saved me some time. The first 3 rounds flew by at 3:49.
The 6:49 mark was were the workout began. Stringing together 7 bar MU’s to start was too aggressive but felt great in the moment. I jumped off and did a set of 3 to complete my first round of 10. On the nexxt 2 rounds I had to break the MUs into much smaller set of 3’s and 2’s. Round 3 was quick doubles and a single to complete the workout.
Getting over the fear of having lost my Bar Muscle ups was the most challenging part. After completing my first set I knew that I could push through for the remaining minutes of the workout.
10 Snatches (95/65lbs)
12 Bar-Facing Burpees
Then, Rest 3 Minutes before continuing With:
10 Bar Muscle-ups
12 Bar Facing Burpees
*Time cap: 12 minutes
Score: 115 (tie break 3:49)
Overall I’m happy with the my score and how this workout went. I walked having beaten the goal I had in my head (and without ripping my hands).