Sunday, February 2, 2014

CrossFit Hyannis

3 rounds, not for time, of:

3 muscle-ups
Handstand hold, 45 seconds
10 T2B

AMRAP in 7 minutes of:

30 double-unders
15 power snatches (75)

Score:  180 

Rest 8 minutes

"CrossFit Games Open Workout 12.1"

AMRAP in 7 minutes of:

Burpees (6-inch target)

Score:  DNS

Notes:  Strung together some nice triples today on the rings by using a false-grip.  We're back in business on these.  Handstand holds were difficult combined with muscle-ups and T2B.  So, the metcon was actually a 7-minute version of "CrossFit Games Open Workout 11.1."  The actual workout is a 10-minute AMRAP. The goal for today was to beat your score from 2011 in only 7 minutes.  Back in 2011, I scored 218 reps.  I was close to that today, but not quite.  I completed 4 rounds to give me 180 reps.  Went unbroken on the first round of power snatches and then broke 8/7, 5/5/5, and 5/5/5.  Had to break the last two rounds of double-unders, too.  I had a little more to give today, but just couldn't quite take myself to "that place."  Should've gone unbroken on the second round of power snatches and broken 8/7 on the third round.  Should've hung in and gone deeper on the double-unders.  Opted to skip the burpees today.  I wasn't there mentally and was afraid that it could totally demoralize me.  Goal for today was to beat your score from 2012 after having already done a 7-minute AMRAP.  I wouldn't have had that in me today.

Good training week overall.  Set two PRs:  a 215# push press and 185# "one-touch" G2Os.  Also hit some front squat reps at 255 and a squat at 300.  Got in some quality work on both muscle-ups and T2Bs and hit some metcons with intensity.  Also one good rowing workout and one good Airdyne workout.  Goal for this week will be to continue progressing the strength work, but see if I can take the metcons a little deeper.  It's time to let it rip.