13.3 Take one 3 PR’S

A. Front squat 5, 4, 3, 2, 1; rest 2min
110 – 115 – 120 -125 – 130
Had a fir bit in me left to go but I thought I would stay conservative.
B. Snatch balance; 2 reps on the min for 10 min (start light and
increase weight as you go)
Started @ 40kg the by the 6-7th sets progressed to 50kg. Tried to stay tight and drop fast
C1. TnG deadlift 15 unbroken 225# x4; rest 1 min
These were a ridiculously easy and fast with no pause. Before attempting this WOD I thought that these would be tough.
C2. HSPU 20 for time x4; rest 1min
Hurt locker – The opposite to DL not in my slot. Need to work on my kip I every set I got to 10’s UB then had to take a bit of rest for 2-4’s followed by 2’s to I got to 20. Each set of this was taking about 3-5 mins
C3. 15 box jumps 24″ x4; rest 3 min
Subbed 12 Cals on the AD for BJ as wanted to rest Achiliies, although it feels good.
Open Workout 13.3 Attempt 1
12 Min AMRAP
150 Wallballs
90 D/U’s
30 M/U
Score – 242 Reps
Winner Winner Chicken Dinner (Aussie Saying) Happy with this score 1st attempt for a few reasons. 
1. PR Karen 7:57
2. New PR for WOD by 2 reps
3. 2 Muscle Ups were non false grip. 
Finished doubles at 10:15 got 1 straight away with no falsy got greedy tried a double and failed. Rested then missed rested then got my second. 
Wasn’t totally spent after wallballs and could have gone quicker. I was much smarter than all 3 WODs so far 25UB, 25UB 15UB then 15’s and 10’s from there.
Looking forward to hit this again Monday.

The Harsh Mirror of Truth

Well we are fast approaching the summit of the 2013 CrossFit Open and within a blink of an eye 2 WOD’s have been completed and only 3 to go. For me it has been like the start of December when the Christmas decorations go up everywhere, carols start to get played and the festive vibe comes alive within. Everything that is done in the 4 weeks leading up to the 25th Dec helps shape the excitement in what culminates in one big feed and a garbage bin full of wrapping paper and relaxation for at least 24 hours. The worldwind that is  Xmas day is done and dusted for another 365 days always with the feeling of wanting more, more time on holidays, more food, more time with friends and family. MORE Fun

It was this morning that I thought to myself “Man I wish we could start again”, not that I would do anything differently but its like at school if you did a drawing or an essay you were happy with, hand it in to the teacher only to be given a C knowing how much time and work you put into it only to receive a C. Other people did all the work the night before and received C+ or B. Now the upside is the fact that last year that C was D/E.

Now I know some kids in the class just “Have It”. Genenic Potential, age, injuries out and out ability and willingness to hurt all play important factors. That is where the mirror of truth comes in.

What gives me the right to think I’m better than someone else in a WOD? Who am I using as a yardstick? A very wise man said Am I doing this to Win? Fuck no. I do it to be better than I was the day before. Yeah there is people that you want to beat for bragging rights. Have I done these workouts/tests before? NO So how would I know what a good score for me should be? I don’t.  I have learnt more about myself in the past 2 weeks than I have in years.

I have spent the last 6 months training for this 5 week block and like Xmas its almost over for another 365 days which saddens me, maybe because I leaning every workout and as they say in horse racing I’m better for the run.


1st Attempt 223 reps

Didn’t let go of the bar at all during the workout. Started Out doing box jumps then after round 2 went to step ups. Last 2 rounds went back to TNG BJ.

2nd Attempt 235 reps

Held onto the bar for first 2 rounds stepped up from the start. I actually found this harder My hip crease was way below my knee with one foot on the box. Went a little quicker from the outset. Staying in front of the clock OMEM until midway through round 3.  Looking back on it the Achillies held up really well I should have boxed jumped more I think its a better movement for me rather than I high step up or could have just got a hose to get the sand out of my vagina and stop being a girl.



Finish of Last phase

Sleep has been awesome for the last few days with almost 6-8 hours per night. and has carried through until now (3rd March).
 I had my 3rd treatment of Iontophoresis,  also called electromotive drug administration , is a technique using a small electric charge to deliver a medicine or other chemical through the skin. It is basically an injection without the needle.  Dexamethasone is a class of steroid drugs. It acts as an anti-inflammatory.  When taken orally, it is 26.6 times more potent than the naturally occurring hormone cortisol and 6.6 times more potent than prednisone. (Geeky facts) 2 more to go ojne tuesday and 1 thursday before the open starts.
Have introduced a little more GF grains. Also was drinking a 600ml iced coffee almost per day which I think was a sugar craving. Have compromised by adding full cream milk to my coffee and cutting away the iced coffee. Feeling better for it.
A. Squat snatch; 3 reps on the min for 12 min @55-65% 1rm
Felt a little dusty for the first few sets prob because on the back of a rest day. Wasn’t the weight just the positions ie a little out in front, toes. From sets 4-12 was all good
B. Squat clean and jerk; 2 reps on the min for 10 min @50-60% 1rm
Used 60kg and push jerked instead of split to reduce extension of the ankle in that split position not that it hurt but just being precious ha ha.
Thrusters 95#
CTB chin ups
This was slow. Legs were fatigued without doing too much. Although when I added it up I did 56 weighted squat snatch/clean prior. CTB sucks balls. I feel my normal kip is better but my CTB feels tiresome. I tried to butterfly these as a practice piece in sets of 5’s/4’s/3’s gased the shit of me and was way inefficient. One of the heavy hitters in the box the other day did 42 CTB UB butterfly so in my head I wanted to try this rep range FAIL hence costed me alot of time
A. Power clean; build to a tough single fast
hit 105kg relative tall without too much drop or low receive. I like the fact that I know the difference between “Tough” and “Max/1rm”
10 min amrap @85% intensity
5 deadlift 135#
5 hand release burpees
Run 100m Subbed for a 100m Row
Best WOD I have done to date. Not a single stop or pause throughout any part of this. Easy controlled pace on my rows the longest part was the 5 sec to clip in. 
8 rounds – breathing was light no huffing and puffing maintained same pace throughout. I hope something like this is the first WOD although I think we can cancel a row.
Feeling good on a rest day now before starting my week. Been adding a bit more mobility in prior to session because sessions have been a little shorter.
OFF and go from here