REFOCUS – Week 3 Open Testing and Training

Week 2 of the open behind me and I needed to get my mind back on track. Monday and Tuesday were solid days of lifting and moving fast. I’m maintained some excitement about the week to come and what is coming out of the hopper next. In the end it was another grueling week of trying to be an athlete, coach, gym owner, friend, etc. These are some of the toughest weeks of the year and I’m happy to be through the first 3 with two more to come. Trying to embrace this period of time and know that I’ll surely look back on it as absolute craziness that should never be repeated.

Monday Training
6:30 AM – out of bed fasted
Airdyne
30 seconds @80%
30 seconds @50%
x30
Average Watts 256 (410 on, 120 off)

Noon

A. Squat snatch; 2, 2, 1, 1; rest 3 min (90% effort, don’t push it)
90kg, 100kg, 110kg, 115kg (253#)
B. Snatch deficit pulls 3, 3, 3, 3; rest 3min
100kg, 110kg, 115kg, 120kg
C. KBS 88#; 15 unbroken x4; rest 2 min
complete with 97# (don’t have an 88#)

[youtube=http://www.youtube.com/watch?v=2ufoxlqSTrc]

4:10 PM
10-8-6-4-2
Power clean 225#
Bar facing burpees
– 5:04 (lost focus in round of 6 when the legs started to throb. should have just kept my head down and grinding, probably could have pulled 15sec off this time)

[youtube=http://www.youtube.com/watch?v=Brqh0Al9LvA]

Tuesday Training
8:30 AM
Row 500m @1:40
rest 2 min
x6
– average 1:39.6-1:39.9 (legs started to burn a little bit on last 3 sets… back bugging me on rowing. need to loosen up better in the hamstrings before I get into these)

Noon
A. Squat Clean x1/Front squat x3/jerk x1; rest 230 x5 complexes
– 245, 256, 267, 278, 288
B. Press; 5, 4, 3, 2, 1; rest 2 min
– 146, 157, 168, 178, 185(1 – too easy), 195 (PR)

[youtube=http://www.youtube.com/watch?v=3OeUnbX-IqM]
+
7–>1
Unbroken Muscle up
Unbroken S2O 155#
– 4:20

[youtube=http://www.youtube.com/watch?v=osurZQKzZt8]

20min Z1 Airdyne

Wednesday Training

9am
60 min z1- Airdyne + Mobility

11am
EMOM for 12 min:
Odd- 4 TnG power snatch 145#
Even- 8 CTB chin ups
+
EMOM for 12 min:
Odd- 8 thrusters 95#
Even- 8 toes to bar
+
EMOM for 12 min:
Odd- 10 power clean and jerk 95#
Even- 15 seconsd side plank/side

Thursday – OPEN Testing

11am – 13.3 CrossFit Open

12min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
-279 Reps (20 rep improvement over last year)

https://vimeo.com/home/myvideos

Friday – Rest and Recovery Day

Saturday – Triple Training

9:30am

3500m Row For Time
12:29.6 – 1:47.0 avg/500 (30 s/m)
*started off with a pace that was too slow. back not feeling great and legs still smoked from 13.3. Negative splits the pretty much the entire way. Was able to push last 500m to 1:38.4. Had too much left on the final 500m. Next time start around 1:45/1:46 and negative split from there. 

12pm

for time:
315# DL x 15
50 m HS walk
50 DU’s
295# DL x 15
50 m HS walk
50 DU’s
275# DL x 15
50 m HS walk
50 DU’s
-13:57 (unbroken on double unders and deadlifts, short rests on the HS walks)
[youtube=http://www.youtube.com/watch?v=ERS2aKWY4MQ]
3:30 PM
10 min amrap:
Box Jumps – 24″
jump up, step down
– 191 reps (legs, back, and calfs really fatigued. pace slowed down considerably around 5min mark. need to and want to get better with this type of simple movement, 7-12mins stuff)