CrossFit Games Open 12.4

Workout 12 . 4

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

"Ay, yi, yi! I'm screwed!" Those were my words last night when this WOD was published on the games site.

Then, of course, I calmed down a tiny bit and realized I had a slight chance of maybe, perhaps getting close to the 150 wall balls because my best ever Karen time was 11:30. However that was 3 years ago and my more recent times were a lot slower. I tried not to worry about it. I set a goal of just getting to 150.

But I dreamed about wall ball all freaking night!!

Anyway, I went in this morning and did the WOD. I will admit, it was super hard to get through that 150 wall ball shots. If Breck hadn't been coaching me and screaming at me through this, I never would've made it. I still don't know how I did it, because at the half way point (time) I was not at the half way point of 150 reps. I wanted to quit about 130 reps in. But I kept pushing and managed 150 wall balls with 10 seconds left for double unders. Ha ha! 10 seconds!! I managed to get 3 doubles and collapsed on the floor, thankful it was over with!

I'm calling this one a victory because I exceeded my goal.

Here's hoping for some dead lifts in the next round. I don't know why HQ isn't hearing me on this. I've been saying this for weeks now!! ;)

Good for the soreness.

Each for time of:

2000 Meter row
1600 Meter run
(no rest between)


My run time: 9:50
My row time: 9:48.4
Total time with transition to rower: 19:53

I love this workout. Love it! I think it's just the simplicity of it. Run. Row. There's not a lot of thinking involved. Just breathe and keep moving. It was a perfect morning for running. Temp was around 60° and a little humid, not much of a breeze. Hopefully this workout helped with some of the horrible soreness I've got going on!

Our strength today was a Clean Complex:

Power Clean, Squat Clean, Hang Power Clean and Hang Squat Clean (without setting the bar down)

warm up: 2 sets at 55
work sets: 65-75-85-95-105

Kettlebells - always a favorite.

For time:

800 Meter run
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
400 Meter run
50 Kettlebell swings
800 Meter run

My time: 20:53, Rx

Just couldn't crank up the speed on my running today. Well, until the last 400 meters anyway. My breathing finally felt decent at that point and I was able to pick up some speed. Would have loved to get this time under 20 min but I'm ok with my time, really. Love the kettlebell swings, as usual. I hope they put them in the next Open WOD!

In the warm up today we got to choose skills to work on. I've been deathly afraid of wall climbs so I made myself try them and much to my utter amazement, I did three legit wall climbs! Woo hoo! Still, the coming down part is scary, but I won't let those hold me back anymore!

Also did some L-sits. Which I love. Two of them at 15 seconds each. Fun!!

Hill Run

Went out with my husband after work for a hill run in the neighborhood. It's like 1.35 miles and about 15 minutes. I didn't take my runmeter out tonight, so no stats or route map. My husband is just now starting to run, so it's walk/run/walk/run, but he will get there! We are signed up for a 5K on April 4. It will be his first ever!! I'm so excited for him to do this!

“Dumbbell Fran”

21-15-9 rep rounds for time of:

Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
Pull-ups

My time: 8:38, 2/20lb dumbbells

I scaled this one to the same weight I used last time, so I could compare. Well, that and I'm sore as heck from Saturday's WOD. Anyway, I was 12 seconds faster this time. Not a huge difference but still a gain. I actually managed to do 21 thrusters unbroken. I don't think I've ever done that. Granted the weight wasn't very heavy, but still. I used that 21 to kind of gauge my breathing and concentrated on where I was inhaling and exhaling. Seemed to help me to inhale at the bottom and exhale on the thrust part. I'll try that next time we have barbell thrusters and see...

We ran a 400 today for time, supposed to be an all out sprint but I was slow - still not breathing 100% from this bronchitis. So my time was 1:51. Meh...slow.

Back Squats today I did 6 at 160#. Should probably have gone heavier.

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

My total rounds/reps: 5 rounds + 15 box jumps + 4 push press = 199 reps


Ok, so my goal here was 5 full rounds, and I was super excited to exceed that. What a great morning. The gym was full of excitement - everyone cheering everyone else on. I was in the middle of my 4th round when I heard a familiar voice that was WAY out of context! It was my husband, who had showed up to cheer me on. I was excited that he came down to see all the action. We hung around and watched the next heat after mine. It was fun to have him there at the gym and see what goes on.

TGIF!

For time:
250 Meter row
25 Pull-ups
500 Meter row
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
500 Meter row
25 Pull-ups
250 Meter row

My time: 13:14

Modified - did 15 pull ups each set and 25 kettlebells. Trying to not beat myself up before tomorrow's Open WOD.

Did some practice reps on box jumps, toes to bar and push press for tomorrow. Looking forward to this one - looks like a decent workout.