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 & Fun Friday 26/9/14

IMG_4682
Test Week
Warm-up
2x
15m bear crawl
15m crab walk
10 hollow rock
10 squats
Ido Portal Squat routine
2x
3 wall balls
3 box jumps

Weightlifting
Front Squat (find 5RM in 20min)
*finish with max reps @80% of new 5RM
*keep perfect form
76,5 kg

3x
max reps strict pull ups
12 ring row
*exactly 1min rest in between sets
*stretch during rest
4/3/3

Metcon
amrap 9
30 cal row
30 sit ups
2min rest
RX 176 reps
amrap 9
30 du
30 alternating kb snatches 24/16
RX 165 reps

FUN FRIDAY

3 x AMRAP 9 four people per team, one works, one minute rest between each amrap

1) 50 m 50 m sled pull backwards (?)
2) 500m row
3) 50 m prowler push (60kg or so?!)