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Weekly Workout Recap (12/16-12/22)

By December 26, 2013CrossFit, Exercise

Made it in...

Ahh, great workouts last week! Sorry this is somewhat belated. I’ve been feeling all sorts of random since HOA. My back was bruised, I have been taking it super easy, and training and workouts have been somewhat spastic. Slowly, I’m gotten back to 4x a week, and working on specific skills and trying to build weight again. It’s nice to feel like I’m training without any specific goal at this point, and I’m enjoying just widdling away and things I’d like to get better at without feeling overly pressured or consumed.

So on that note here are my workouts:


5X1 Snatch @ 90% – rest 1:30-2:00 between rounds 85#

4 rounds for total time of:
25 Wall Balls 20/14#
10 Power Snatches 65#
Rest 1:00 between rounds.


5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle)

12 minute AMRAP of:
35 Double Unders
15 T2B
7 Power Clean & Push Jerks 85#

Blegh. I hate metcons. I got 2 rounds and 2 power cleans — so almost 3 rounds. Most people did a lot better and I just felt mired in the T2B. I can do about 40 before I tend to fall apart. Definitely have work to do before the Open workouts.


Pre-WOD Mobility:

WOD: 101 Burpee’s For Time // Finish 6:30

You read that right, 101 burpees for time. The thought of this used to just turn my stomach. My first Open WOD in 2012 (12.1) was a 7 minute AMRAP of burpees that I thought for sure would send me to the trashcan. But now, and I’m not trying to sound pompous, it’s a warm-up.

That being said, I think I could have gone faster. So there will definitely be a redux in the next few weeks.


So this is really random:
100 wall ball warm-up (competition standard height)
1a. Snatch Balance (25 reps at 35#) // 1b. Overhead squats (25 reps at 35#) // 1c. Sott’s Press (25 reps at 35#)
2. 50 ring dips / 35 pull-ups
3. Weighted pistols (10 at 55#)

One of our members Rod and I were going back and forth with the weighted pistols. I gave 20# a try, got it, then gave 35# a try and got it too. So Rod encouraged me to go for a massive PR of 55#. I was skeptical and figured I’d just topple right over, but I got it! And not just once, but like 10 times. I was stunned. Granted, this was just holding it in the goblet position, not overhead, but I’d like to be able to do that as well.