A Bucketful of Fail

Made it to another 6 a.m. class. 

A.Snatch Complex

Snatch push press + OHS + snatch balance, x2(reps) x3(sets), 65-75% of Snatch

I used 115, which falls nicely between 65 and 75 per cent of my max snatch of 165.   But it was probably too much for me to use today. 

First set - made it through until the snatch balance on the second rep. 

Second set - I think I dropped it on the overhead squat in the first rep. 

Third set - Completed

Fourth set - made it through until the snatch balance on the second rep. 

A bucketful of fail. 

I was a little pissed off about this right after it happened. Then I had to move on to the other parts of the WOD, so I didn't really think about it again until I was home in the shower.  I started to get mad again. 

Then I gave my head a shake and remembered that if I don't fail every now and then, then I'm probably not pushing myself as hard as I should.  It's actually probably a good thing that I failed. 

Hey you can just call me Little Johnny Brightside.

 

B. Weighted pull up 2-2-2-2

25-35-45-57.5(FAIL)

I was trying to break the 55lb PR I set recently.  I didn't have a lot of confidence, though, as 45 was a struggle.  I got one rep at 57.5, if you're feeling generous.  

C. “If Annie and Karen were sisters…”

AMRAP in 20mins:

30 Double-Unders

20 Situps

10 Wall Ball 20/14lb

  Not a lot of surprises on this one.  Because the reps in each exercise were pretty reasonable, there wasn't a lot of excessive resting.     

My DUs were fairly good.  I think there were only a couple of the rounds where I didn't do 30 straight, which is better than I would have expected.   

Sit-ups got tough.  Once that happened, I broke sets up into three-ish.   

Wall balls were done in sets of 10.   

Thanks to a strong push in the last round, I was able to finish my 10th round and get another five DUs in before the clock stopped. 

10 rounds plus five double unders 

  .

I'll take that Annie time

A. Back Squats 70-75% 3×3

Supposed to use 75 per cent of a one-rep max. I haven't done a one-rep max in a while, so I estimated it at 290lbs, though it's entirely possible I could break 300 now`.

So I did three sets of 215x3.

B. Weighted Pull-ups 3-3-3 (or work on deadhangs)
20-35-40F (got up twice, not even close on the third)


C. Benchmark girl “Annie”
50-40-30-20-10 reps of
Double-Unders and
Abmat Situps (NOT anchored)

8:04 rx'd That's 49 seconds faster than my previous PR. I'm pretty happy with that. I botched my start on the first set of double-unders, and when I finally got going, I did sets of 35 and 15. All the other sets of DUs were unbroken. My sit-ups were not. If I did sit-ups more consistently, I could shave some time off this.

Shoulder Press and Bell Swing Annie

A. Strength = Shoulder Press 3-2-1-1-1
115(3) 125(2) 135(1) 140(F) 140(BFFF~!)

B. “Bell Swing Annie”
50-40-30-20-10 reps of
Double-Unders
Kettlebell Swings to overhead – 55lb

13:54 My DUs weren’t on in the first round, but what really slowed me down was the bell swings and too-frequent breaks.

Front squats and "Annie"

A. Front squats 3-3-3-1-1-1

165-185-205-210-225 (PR)


B. "Annie"
50-40-30-20-10 of double-unders and sit-ups.

8:53 (PR)

"Wall Ball Annie"

50-40-30-20-10 of:
Double Unders
Wall Ball

This was yesterday's WOD, which I missed because I slept late. I thought I would go to CFR this morning and make it up.

Today's WOD was front squats and five rope climbs, which is really what I should be doing because those are the things I'm weak at, but I felt I needed to get my heart pumping after eating ice cream floats yesterday. (I only had one cup, but I "topped it up" numerous times.)

In the first round, for the first time ever, I did 50 DUs in a row. My previous best was 40, and I had only done that the one time and never more than 35 any other time that I can remember. I think the difference was that I was using a speed rope rather than the thicker, black ones.

Of course, after 50 DUs, wall balls just killed me. I think it took me at least six sets to get to 50.

In the second round, I wanted to have another big set of DUs. Instead, I got 3. It took two more sets to get to 40. Then wall balls were just brutal. My first set was 10, then it was in the 6-7 range for the rest.

It was pretty much the same story for the rest of the workout. DUs were over pretty quickly, but then the wall balls would brutalize me.

Before I started the WOD, I had set a goal of 15 minutes. I finished in 13:31.