CrossFit Open 13.1

17 minute AMRAP of:


40 Burpees (touching a target 6" above your reach)
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

The stuff in italics was the stuff I knew going in I didn't have to worry about.  I've snatched 165 exactly once, and it wasn't at the back end of a cardio nightmare workout.   As it turns out, I didn't get to the 20 burpees either.    My score was 125, meaning I got done 25 snatches at 135.    For the tiebreaker, we're supposed to note what time we finished our last full set of snatches.  For me, that would have only been the 75lbs, and I got done that at 4:57 on the clock.  It might have been a bit quicker, but I had to put the bar down after grazing my forehead with it after my 15th snatch.  It didn't hurt at all, but was distracting.    However, when I went to enter the score online (about three minutes before the deadline), I entered it as 5:47.  Because I'm a dumbass.*   *In my defence, I thought I had already entered it (with the correct information), but something didn't go through, so I had to be alerted by Robin and Aaron to do it again, which I did from my wife's iPhone in a London Drugs.  Which means that I didn't pay enough attention to what I was doing the first time around.  Which, I guess, makes me a double dumbass.    It's not a great score, but not an awful one, either.  Realistically, it's almost exactly what I thought I would end up with, but I was really hoping I could get done the 30 snatch and get some burpees in.      'Twas not meant to be. 

"Try not to hurt yourself, Dumbass"

Back at CFR a week after tweaking my back. 

A. Snatch Balance to moderate heavy single 3-3-3-1-1-1


Triples:
Bar x 3
95lb x 3
95lb x 3

My right shoulder was bothering me every time I tried to bring the bar back down to my shoulders, so I didn't want to go any heavier on the triples.   This could be the lingering effect from the jumping muscle-up debacle a little while ago, or I could just be getting old and broken down. 

Singles
115lb x 1
125lb x 1
135lb x 1 

My listed max for a one-rep squat snatch is 150, but this didn't feel like a "Set a new PR" kinda day.  More like a "Try not to hurt yourself, dumbass" day. 


B. Squat Snatch 3-2-1-1-1

95 x 3
115 x 2
125 x 1
135 x 1 - I actually did this twice.  The first time I caught it way high, and lowered myself into a squat.  Second time, I got under it better.
145 x 1 - I didn't fail on this, but this was basically a power snatch followed by an overhead squat. That doesn't count. 


C. Metcon = “Eight Minutes”

4 rounds, each round starts at 2 minute marks
6L + 6R one-arm Kettlebell Swings to shoulder height, choose KB (I chose 55lbs)
9 Goblet Squats with KB
12 Burpees

Done (untimed). 

I was done all of the rounds with 30 or 40 seconds to spare. 

This was a good, quick little metcon.   In the last round, I had thought I'd blast through the burpees like a man with nothing to lose.  But then, about six in, I got tired and started slacking off.  I had tons of time and no motivation to finish super-quick because I didn't need any time to rest since it was the last round. I got it done, but I got that shit done on MY TIME. 

Honestly, I may be the laziest CrossFitter on Earth, but have no way of empirically determining that.  You don't see that category represented at the "World Series of Exercise (copyright Drywall) do ya?
 

"I should just quit CrossFit & make an appointment to get vajazzled"

A. Squat Cleans 3-2-1-1-1  then two sets of 2x85% of your one rep max

3x135
2x155
1x175
1x195
1x205 PR

I felt like there was maybe a bit more room at 205, but I'm really happy to get it. 

I used 175 for the two sets of doubles at the end.  My back was still a little stiff from the high-rep snatches on Saturday, and this movement aggravated that a bit on the first set. 

Even though there was a little imaginary birdie on my shoulder telling me I should just skip the last set and avoid any chance of injury, I stupidly decided I needed to do it. 

In fact, I would have to be a colossal pussy to NOT do it, wouldn't I?  I mean, I should just quit CrossFit and make an appointment to get vajazzled.



Obviously, I failed on the second attempt and tweaked my back even further to boot. I'll probably have to sit out CrossFit until Thursday at the earliest, Because I'm a dumbass who doesn't pay attention to the warning signs his body is sending him. 

But at least I'm not a pussy, right? 


B. Handstand Push-Ups: 5-4-3-2-1

Done.  I did them all strict, except for the set of three.  I did those kipping, but I did extra to compensate.


C. Run 1km carrying a 20 lb medicine ball

5:25.  That sucked some pretty serious ass.

Beware black cats

As I was driving to the gym today, I saw a black cat cross the street about a block ahead of me.  I could have turned around and gone a different route to the gym. Even though I would like to avoid any bad luck at the moment, I was already short on time and I figured it was just a superstition.

Clearly I'm a dumbass...

A. Muscle-up practice

Yup, still can't do muscle-ups.  So I decided to practice jumping MUs, and it was going okay, until I lowered the box by -- I'm not exaggerating -- about two inches. 

Then, after a couple of unsuccessful attempts and one successful one, I had a bit of a mishap.  My right arm basically lost control and twisted behind my back and up toward my head, as I was still holding onto the ring. 

I freaked out a bit, not knowing how serious it was.  After the initial flash of pain and my subsequent profanity, it didn't appear to be all that bad, and I finished the other two parts of the workout. 

As I write this, the shoulder is a little stiff but I seem to have the full range of motion.  I'm icing it and taking it easy.


B. 250 double unders in as few sets as possible in under (10-minute time cap)

Since the clock was less of a factor in this one, as long as you can get under the 10-minute time cap, I decided to take good breaks between the sets and regain my breath so I could maximize the number of DUs in each set.  It seemed to work out well.  Consistently getting sets of 30+ double unders is better than I would typically expect.

7 sets.

Set # -> Total reps (including previous)
1.  48
2.  80
3.  116
5.  151
5.  186
6.  220
7.  250


C. 10-minute AMRAP - 20 sandbag lunges and 10 push-ups

The sandbags were held across the back. 

I completed the first round in under a minute and things slowed way down after that.

7 rounds exactly.  I wanted to get one extra lunge in at the end, but couldn't get the sandbag up in time.