Monday, Monday…., 15/2/16

Another Monday, another open wod… This time 15.2. I am still not able to do butterfly chest to bar pull ups, I have to admit I am not practicing them as much I should do… BUT, where to take the time…?!?!? I still have so many other things tow work on… :/

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
3x
10 kips or caterpillar
10 squats

Gymnastics
Ring Pull Up emom 20
I. 20sec max reps ring pull ups
10 sec hold chin over rings
II. 4 jumping lunges; 1 squat jump and reach
9,9,7,6,6,7,6,6,6,5

Metcon CrossFit Games Open 14.2 and 15.2

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
42,5/30

131 reps | Rx’d
I finished the first two rounds, got stuck in the third one, was in the 2nd round of the pull ups… At least, I was better than last year. BUT the progress is almost not there, I had to do reverse pu grip, which sucks,but I do not practice them so often…. :/ I have to put them into my training more often…!!!!!

Monday 19/1/16

 

Monday is always Open day. Before the 2016 open we do a open workout evvery Monday (except deload week)…

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
10 kips or caterpillar
10 squats
Gymnastics Ring Pull Up emom 20
I. 20sec max reps ring pull ups
10 sec hold chin over rings
II. 8 jumping lunges
I don’t like them, good that we have to do them during the class…
I did 56 in total but the 10 sec hang was not always really perfect because my arms were so tired and I hardly could go back to the rings or stay on the top after doing the pull ups…

Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk  #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

60/42,5
I finished 75 reps. I have never don it before, so I can not compare with my old score. On our wodify whiteboard I was first from the girls, there was just another guy who had the same amount of reps… But in comparing to the worldwide score, well I think there is room to improve… My toes to bar were fine, all unbroken, I think…, my clean and jerk are still a mess, I only did them unbroken in the first round, then I did one by one. I am still not efficient enough and I pull to much instead using my hips and legs for getting the bar up, this costs me time and energy…..