Tuesday, November 10, 2015

Tuesday 10.11: CF Open 12.3, Row, Ghd

Tuesday. CF Open 12.3, 18min amrap of: 15 box, 12 s2o (53kg), 9 t2b. Result, 292 reps (PR). Cashout, 5rds of: 300m row, 15 ghd.

Great session! My legs were out of control due to yesterday's training session. I took couple of push jerks to get used to heavier weights before the metcon, then hit one benchmark workout from the 2012 Crossfit Open. In the end it was just some extra work to flush my legs from that tough workout.

CF Open 12.3. Result, 292 reps (8 rounds + 4 box jump, PR)
  • 18min amrap of:
  • 15 box jump
  • 12 shoulder-to-overhead, 53kg
  • 9 toes-to-bar
This is something I've done maybe 3 times or so. It's gone to my guts every single time. Today it was tough because my legs were burning after the first round. Monday's training session had its effect for sure. But hey, actually something good happened before the timer went on. I took push jerks up to 85kg which is heaviest I've ever done this style. It was 5x40, 50, 60kg, then 3x70, 1x80 and 85kg. And that last rep felt very good and stabile, no problem whatsoever. There was room for record for sure.

Back to the workout. Box jumps and t2b's were unbroken each round. Boxes definitely take care that breathing is sky rocketing throughout the workout. But the burn came just after the box jumps had been completed. They went fine and I got a good rhythm every round.

T2b's were unbroken too. My grip started to slip on the last rounds but there was no doubt of hitting them in a row every round. Core felt great on those. But the beef of this wod is the part where barbell action takes place, hands down. I've tried both styles: unbroken and breaking it to two sets. Of course unbroken sounds good but that takes a bit more recovery between movements.

Today I went on by feeling. First 2 rounds were unbroken, then I started to complete it in 7-5 for most of the rounds. At some point I did 8-4. Damned I was sweating a lot, and heart beat was heavy for probably the last 15 minutes. There was some mental strength though as I was able to still keep moving, and keeping the transitions modest. End result was a PR which is always good news.

Workout. Not for time
  • 5 rounds of:
  • 300m row
  • 15 ghd sit-ups
My tank was pretty much empty after the main workout of the day and legs didn't recover enough to hit another metcon with full force. So this portion was more like to do some extra work, and recover so tomorrow I'd be back in action. And legs especially. Pace was slow on the rower but ghd's unbroken. There I tried to engage hip flexors more than before.

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