15.4 and open gym training 21/3/15

After a descent breakfast I went to the box to do 15.4:
http://games.crossfit.com/workouts/the-open

Workout 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb. = 56kg for females

56 kg is really heavy in comparing to the weights they used the years before. So you see the separation between RX and scaled. They introduced the scaled and set the RX on a higher level. After 2 1/1 years of CrossFit I am able to lift 56kg but it is still not an easy weight for me… Last year at the regionals I was struggling with getting up the weight for the front squats , at least I see now my progress. The HSPU are the main area to focus on this wod because your arms get tired and your muscles get tight so you have to be clever about the rest in between the HSPU.
I started unbroken in the 3 and 6 set of HSPU, I broke down the set of 9 in two sets. The cleans I did one by one. I think I should have gone back to the bar faster, I took too long in between getting the bar up. I broke down my set of 12 HSPU in 4’s and 3’s, did 6 cleans and went back to the HSPU. Here I lost time I had two no reps right behind, so close to the wall but could not touch it with one feet, the other one I lost my left arm control. So I needed three attempts for one rep, this was annoying I lost lots of time…
I did 5 more cleans and the time was up. I was a bit upset that I did not make the last clean… I had 65 reps in total. I think I can go up to 70 if I am a bit more careful with the HSPU and go back to the bar after each rep a bit faster. So I do not know: should I try again…?

Afterwards I stayed and did lot of extra work but I wanted to get done with my sets and skill training…

a) Front Squat (week 3, first set)
It was deload sets:
3x 60% 52.5kg
3x 65% 55kg
3x 70% 57.5kg

b) Back Squat (week 3, first set)
It was deload sets:
3x 60% 60kg
3x 65% 65kg
3x 70% 70kg

c) WOD 6 rds 30 sec work/30 sec rest
1) sled backwards (55kg)
2)prowler push (60kg)
3) strict kettlebell press left12kg, right 16kg
4) flip tire

d) deadlift (2nd part of the cycle)
5×3 75% = 85kg

e) push jerk
unbroken sets
10x30kg
7x35kg
5x40kg
3x45kg
5×1 50kg

f) strict muscle up
1-1-1-1-1-1-1-1-1-1
rest as needed (I did in between 40-55 sec)

g) in between I finished 6×6 strict pull ups

Me in the background with my red regionals short…, I love these bars…
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WOD 27/1/15

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Warm-up
2x 40 su
10 scapula pull ups
5 push ups
5 hollow rocks

Skill
Metcon (No Measure)
3x
2:30min work on pull ups
2:30min 20du /du variation
5kb clean each arm
*focus on quality movement
*rest as needed
I practiced butterfly pull ups. I still have to work on bringing my chest to the bar…

Basic Strength
Kettlebell Press (5×5)
*rest 1min 12kg

Metcon (No Measure)
3x
8 Y’s
8 T’s
8 I’s

Metcon (No Measure)
emom 12
I. 10 hspu ab mat and 20 kg plates
II. 12 alternating kb clean 32/24
III. 14 burpees
RX but could not finish the 10 HSPU
1st rd 10 2nd rd 8 3rd rd 7 4th rd 5 or 6

WOD 3/9/14

Warm-up
2x
du ladder – oh man, this always makes me soooooo breathless….
8 push ups
6 kb squats
4 kb swings (12kg)

Basic Strength
2rnds of 40sec work, 15 sec rest
ghd sit ups
superman
russian twist (16kg, heavy shit)
superman med ball throw (one round, shoulder still hurts, so superman 3 second holds in the 2nd round)
hollow rock
kb chops (16kg)
ab wheel

Shoulder Press (5×10)
press
I started 22,5 kg and my coach told me I am toally uneven, my left shoulder was still sooooo low and I felt I pressed the weight with my right shoulder/arm only. So I stopped after a couple of attempts and used a 8kg kettlebell to do strict press 10 right and left, right felt much easier (I could probably use a 12kg). I think I have to do some shoulder press work after every wod or every second wod to make my shoulder stronger…

*exactly 1min rest in between sets
*add 0-2,5kg to last weeks weight

Metcon

5rft
11 thruster 45/30
3 hspu
33 du
RX: 11:48
I was really scared about this WOD: THRUSTERS!!!!!! But I tried to find a good paste and broke the thrusters down in little portions which was fine. I did the first set unbroken, YEAH, felt okay and then mostly sets of 3 or 4, I have to work on sets of 5.
HSPU with ab mat felt fine, sometimes I did 3, sometimes just 2 but I was tired after the thrusters. DU unbroken 🙂