Random CrossFit Challenge – OPT Flight Simulator: Sunday, 10/26/14

Unbroken double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time: 25:19
So frustrating. Was a good learning experience in patience and concentration, though.

Custom CrossFit Programming: Wednesday, 9/24/14 (Charm City Throwdown Practice)

A. EMOM 10
o – PS TnG x 3
Did 58#. Was a good moderate weight to work with.
e – CTB x 2-5 UB sets
Did sets of 5 for all except last set (did 4).
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Charm City Throwdown Team Workout #2:
M/F M/F
Station 1
750m Row + 200 Double unders

Station 2
30 Clusters (95#/65#)

Station 3
50 Burpee Box Jumps

10 min time cap

Thoughts I sent to my team: The double unders were okay. I tried breaking it up 50/50/50/50 as Andrew suggested which I liked, but that obviously did not work as I tripped up more and more near the end. Maybe a focus on 40/40/40/40/40 would be better instead, with longer but more effective breaks in between each, especially since it sounds like I’ll have a little more time with Andrew.

Though the clusters were tough for me (I had to drop the bar before starting the last set and front rack was horribly annoying), I think I can definitely dig deeper and make them happen. Crowd support will help me with this!

The burpee box jumps were just burpee box jumps. Sucky but can grind them out.

Custom CrossFit Programming: Sunday, 9/21/14 (Charm City Throwdown Practice)

A. Work up to heavy single Powersnatch in 12min
33×3
43×3
53×1
58×1
63×1
68×1
73×1 – PR!
78×1 – Lots of pressing.
78×1 – Redo. Little better, but still some pressing.


B. Starting at 65% of A, work up to heavy TnG Double of Powersnatch in 6min
48×2
53×2
58×2
63×2 – Probably could have gone a little heavier.


C. Bar Muscle Up Tech Work
Had no idea this was suppose to happen, but I’m pretty sure it got nixed.
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In teams of 2, complete for time:
20 CTB PU
80 DU
40 CTB PU
160 DU
Teamed up with Coach Sean to practice for Charm City Throwdown. CTB PU felt weaker than I would have liked – wanted to string more than 4-5 together but it wasn’t happening. Will also need to be better about breaking up double unders into smaller sets and taking longer breaks, as much as I don’t like to. Time was 5:40.
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10 min rest
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League Workout
12min AMRAP:
20 Wallballs
200m Run
Wall balls and I are best friends, so I rocked this one! Got 152 reps and the top female score for League WOD #1.