Week 4 CrossFit Open – Training and Testing

Another week of the CrossFit Open is behind me. With only a couple more hours until the scores are in for the week I’m happy to report that our team of training athletes at TJ’s Gym are doing fantastic. Two women and two men in the hunt for qualifying for regionals. Also our TJ’s Gym Team is looking solid for a 3rd consecutive trip to the Norcal Regional competition. I’m really grateful to be surrounded by so many athletes taking their training and this competition seriously. I love my team.

Monday 25th – 6:30 AM

Airdyne
30 seconds @80% (360 watts)
20 seconds @90% (430 watts)
10 seconds @95% (550 watts)
1 min @50% (100-120 watts)
x15

Noon –

A. Squat snatch; clusters 1.1.1.1.1×3; rest 20 seconds/rest 2 min (80% 1rm)
220, 214, 214lbs
B. Snatch deficit pulls 3, 3, 2, 2; rest 3min
105, 110, 115, 120kg
C. DB snatch 100#; 10 reps AFAP alt’ing x5; rest 90 seconds bw
30s, 28s, 26s, 26s, 28s
*back wasn’t feeling 100% today. accumulated fatigue last week. 13.3 was the only break my back got and then saturday really lit it up with the deads/hs walk combo followed by box jumps.

2pm –

5 rounds for max reps:
1 min power snatch 165#
rest 1 min
1 min parallete hspu
rest 2 min
13/9
12/9
12/9
12/8
11/7

Tuesday March 26th

8:30 AM

Row 500m @1:39
rest 2:30
x8
(rest 5 min bw sets 4/5)
*all sets complete at 1:38.5-1:38.9

Noon

A. Squat clean thruster; build to a tough single in 10 min
265 (5lb pr – missed 270# twice, bar got to forehead and that was it, struggle with speed on the way up)
B. Split jerk; 2, 2, 1, 1; rest 2 min
275, 295, 315, 335 (2x miss – would have been PR)
+
5 min amrap:
3 front squat 255#
3 muscle ups
7 rounds

[youtube=http://www.youtube.com/watch?v=NJO3yMDOV3U]

March 27th –

AM
Swim 50m on the 90 seconds for 15 sets @85%
*swam in the same lane with 2012 IM Womens World Champion and Olympian. Boy did I feel slow. 

Thursday March 28th – AM

CrossFit OPEN 13.4
7min AMRAP

3-6-9-12-15-18 rep rounds of
Clean and Jerk 135#
Toes to Bar
-107 reps – did sets of 3 on C&J the entire time until the 10th rep of round 18 when I switched to singles. Probably should have switched to singles sooner in that last set and would have been able to finish and get some toes to bar probably. 

[youtube=http://www.youtube.com/watch?v=gNX-_VkYo7A]

PM –

10-9-8-7-6-5-4-3-2-1 @ 85%
Front Squat 155#
HSPU
– 7:58

rest 5mins

For Time
1k Row
50 Burpees
1k Row
– 10:15 felt pretty slow and sluggish on this. first row was about 3:40 and last row was about 3:45. Burpees were steady pace. 

Friday March 29th –

PM – 5:30

For Time
20 L-Pull Ups
100m HS Walk
30 Cals Airdyne
100m HS Walk
20 L-Pull Ups
-18:30

Saturday March 30th –

AM
Row 5k @85%
1:51 average (18:30) – legs and back got a little tired about 3500m in. dealing with a calf/achilles strain on right side that felt less than great on this row. happy to start the day with this. 

Noon
A. TnG power snatch; 5 reps on the min for 10 min 53% 1rm (120#)
B. Squat clean; 3 reps on the min for 10 min @73% 1rm (245# – these go really tough by the end and felt like a ton of bricks)
C. Snatch grip OH walking lunges; 16 continuous alt’ing steps x3; rest 2 min (155# for all sets, hard with snatch grip)

PM
10-8-6-4-2 (misread the rep scheme as it should have been 10-6-4-6-10
Ring hspu
Reverse ball toss (throw the ball as far and aggresively as possible,
walk to it, repeat… throws more for distance/quality than for time)
– about 6:30 to finish all. hspu were all unbroken