CFR: Rockin' Robin

Warm-up 

30-20-10 of:
Bell swings
Sit-ups

Not for time.  I did each set unbroken.



WOD

"Rockin' Robin"

Three rounds for time of:
1 rope climb from seated
10 clean and jerks (135lbs)
100 double unders

I finished in 15:40

Judging from the other times on the board from today, I'm happy with this.     Most times were 20-plus minutes,  I wonder if that was due to some congestion at the climbing ropes? Or maybe they did a different WOD.

I didn't feel like I was going that fast.  Actually, I deliberately didn't blast through my clean and jerks on the first round, not wanting to burn myself out for the DUs and the rope climbs.

I finished the first round in about 4:00.

The second round was tougher.  I almost failed on the rope climb.  The clean and jerks felt like they took forever, and I think I had a couple of premature fuck-ups on the double unders. It took me more than 6:00 to complete the round.

I took a good 30-plus second rest before attempting the third rope climb.  I didn't want to climb halfway up and then fail, wasting energy and time.

The third rope climb went easier than the second.  The clean and jerks seemed to go faster, after Leya told me to not bother with the split jerk and just do a push jerk instead.  She also gave me a good tip about my breathing.  Basically, I was treating the 135lbs like it was 175lbs and it was slowing me down.

The double unders were okay.  I think I did them in sets of 36-34-30.

Oly Total / Petranek Fitness Test

A. Oly Total

Max one-rep snatch + max one-rep clean and jerk.

It's been a while since I went heavy on the snatch.  (Tee-hee)

As I warmed up, 135 felt pretty good.  155 didn't feel too bad, but 160 just wasn't happening today. 

Snatch: 155

On the clean and jerks, 205 felt like a real struggle.  I failed to clean 215 on my first attempt.  I got the clean on the second, but didn't even come close on the jerk. 

Clean and Jerk: 205

Oly Total: 360


B. Petranek Fitness Test

500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

I didn't know what my previous best on this was.  I knew it was probably 4:00 and change and I was sure that I wasn't getting any PRs today.  I finished the row in about 1:40, which is not bad, but then my legs protested loudly and repeatedly as I was doing the squats.  I ended up having to take breaks (SO MANY BREAKS).  

I felt like I was sluggish on the sit-ups.  Push-ups were done in sets of 12, 5 and 3.  I didn't pause too long on the breaks, but still, they were breaks. 

I did the ten pull-ups unbroken, but there was a lot of flailing and extra motion in my attempt to do this quickly.

Finished at 4:16.  Turns out that is a PR over my previous best of 4:23.

Clean & Jerk / Run & Burp



Warming up with the Boy



A. Clean + Jerk 3-2-1-1-1

3×145, 2×165, 1×185, 1×205, 1×220 (PR)




B. Run + Burpee

Every 2 min for 5 rounds complete:

100m sprint

5 speed burpees

Record each round time. Use a continuous clock and start every 2nd min.


30s, 30s, 29s, 28s, 30s
        Photo courtesy of Drew Fossum.

“One Bite at a Time”

20min AMRAP:

Partner A runs 400m
Partner B does 1 Squat Clean & Jerk (95/65) and 1 pull-up. Add one rep until you reach 5 C&J and 5 pull-ups; then complete 20 burpees.  After the 20 burpees, you do 6&6, 7&7, etc until you do 10.  After 10, start again at 1s. 

When one partner is done the run, he comes in and picks up where the other guy is at.  If a partner finishes the 20 burpees before partner finishes run, start  on the c&j and pull-ups. Score is burpees completed.

Only three of us signed up for this WOD, Nathan, Steve and me.  Nathan and I worked at the same time as Partner A, and Steve was Partner B.  I suspect that meant Steve had to do more work, because we did a bit more running.  It was a nice day for it. 

We finished 60 burpees, plus were into the 9s on the other stuff.