Saturday, February 22, 2014

Fitness 500

Squat 6 x 3 @ 80% (every 90 seconds)

260

AMRAP in 4 minutes of:

Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders

Score:  18 T2B

Rest 3 minutes

AMRAP in 6 minutes of:

Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders

Score:  15 S2O

Rest 3 minutes

For time:

Row 500 meters
10 burpee over-the-box jumps
20 T2B
30 S2O (115)
40 KBS (53)
50 double-unders

Score:  14.55

Notes:  Squat percentages are higher now that my 1RM has increased.  Completing this many reps at 260 was unfathomable not long ago.  Got through this okay, but certainly used up a lot of juice.  The 4-minute AMRAP was good.  Held a 2.00 pace on the rower and transitioned immediately into BOTBJs.  Tried to crank out 20 unbroken T2Bs, but hit a wall at 15.  Had hoped to score some S2Os, but the T2B wouldn't hold up.  The 6-minute AMRAP brought to light a weakness in my T2B volume.  I had to resort to "swinging singles" pretty quickly.  Those are mega-slow and just shitty.  Left myself with less than a minute for S2Os.  I was mentally fried at this point; however, I told myself to just suck it up and complete the workout even if takes forever.  So, I did and I'm happy with myself even if my score was poor.  I slowed the pace on the rower and broke the reps into small chunks.  KBS are particularly tough with no abs, grip, or shoulders left.  Off to CrossFit Hyannis tomorrow to test the shoulder on muscle-ups.  Then, we're on to the first week of the Open!