Free...: February 2014

25th
AM
AD 20mins @40-55rpm
130cal

+
mobility

PM
A. push press 2-3x3; rest as needed
45x5, 135x3, 165x3, 195x3
215x(1+f+2) - http://www.youtube.com/watch?v=wfKgFmh5K7I
220x3 - http://www.youtube.com/watch?v=mFxdCVlBqFQ
230x(1+f) - http://www.youtube.com/watch?v=qTPMlcT5qfQ
+
15, 12, 9, 6 for time
chin ups
PS 95#
3:45 ub - http://www.youtube.com/watch?v=WwMGIvSrQIo

rest 20mins

3 rounds for time
20 wall balls 20# 10' target
15 box jumps sd 24”
4:09 ub - http://www.youtube.com/watch?v=PDBm7lJJmZo

24th
AM
AD 20-30mins Z1 easy
+
mobility
feels good to do some mobility… i didn’t realize i am so tight…

PM
A. emom - PC x 1 start at 165# add 10# every min until max
felt good… rested. went up to 245. missed 255 twice
- http://www.youtube.com/watch?v=B9E7iZmSrYY

+
6min amrap
7 box jumps sd 24"
7 T2B
7 burpees
7r+5BJ
http://www.youtube.com/watch?v=_LB4ZFMSNkE

rest 10mins
6min amrap
Row 150m
5 HSPU
20 DU
5r +31m
http://www.youtube.com/watch?v=0a9EKkRn2aM

22nd
AM
30mins Z1 AD
56cals

PM
7min amrap
10 thrusters 95#
10 burpees
7r +9 - http://www.youtube.com/watch?v=heAmj1dMBBY

21st
AM
A. close grip bench press 5, 4, 3, 2, 1; rest as needed
45x5, 135x5
195x5 - http://www.youtube.com/watch?v=MAQCJiX11dg
205x4 - http://www.youtube.com/watch?v=3_MgQQB_Gx4
215x3 - http://www.youtube.com/watch?v=NU0Fxsb9nZY
225x(1+f) - http://www.youtube.com/watch?v=FDf1eQD31TE
240xf - http://www.youtube.com/watch?v=QwAeKWeIam4

B. 50 CTB chin ups for time
50 sec - http://www.youtube.com/watch?v=yN5_uzhI52Y

C. 50 HSPU for time
3:13 - http://www.youtube.com/watch?v=jO6dPuqMDUg

+
20min Z1 AD
36cal

PM
Row 400m 97% effort
rest 6min x 5
1 - 1:17.5 - http://www.youtube.com/watch?v=qg0si9C4MOE
2 - 1:17.4 - http://www.youtube.com/watch?v=hPhTr3Mz-CE
3 - 1:17.7 - http://www.youtube.com/watch?v=DhuPFvuWWfo
4 - 1:18.9 - http://www.youtube.com/watch?v=QNi-af7PFXc
5 - 1:18.2 - http://www.youtube.com/watch?v=JNB75TAHrKI

20th
AM
20-30mins AD Z1
108cal

PM
A. PC 3, 2, 1, 1; rest as needed
45x5, 135x4, 185x3
215x3 - http://www.youtube.com/watch?v=D4FYT3s7i7k
235x3 - http://www.youtube.com/watch?v=npff71sbf2U
255xf - http://www.youtube.com/watch?v=9xgtHTtksrY
260x1* - http://www.youtube.com/watch?v=5vrWpu-K3TU
*squat

B. FS @30X1; 2, 2, 2; rest 3mins
225x2
285x2 - http://www.youtube.com/watch?v=an8p5hkAGqM
295x(1+f) - http://www.youtube.com/watch?v=06FrEQuKsVg
295x1 - http://www.youtube.com/watch?v=UqwmJooKhVM
+
for time
Row 1k
50 box jumps sd 24"
50 HR pushups
50 KBS 2pd
10:13 - all ub - http://www.youtube.com/watch?v=b9zEGr7Fq4I

18th
AM
A. every 30sec complete 2 thrusters starting at 155# add 10# every time
completed 205x2, 215xf - http://www.youtube.com/watch?v=1V4QHWeLchw

B. push press @12X1; 2-3; rest 2mins x 5
185x3 - http://www.youtube.com/watch?v=-_QAMyyJpnQ
205x3 - http://www.youtube.com/watch?v=acfbLjaUp6s
205x3 - http://www.youtube.com/watch?v=kJzXgAmfwY0
210x3 - http://www.youtube.com/watch?v=3U1sl0iUWc8
210x3 - http://www.youtube.com/watch?v=6QI5FLB6vs8

PM
A. 20 clean and jerks 185# for time
2:49 - http://www.youtube.com/watch?v=uLn5hOiRjpw

rest 20mins

7min amrap
3 T2B
3 wall balls 30# 10' target
6
6
increase by 3 every rnd
18r +17 wall balls - http://www.youtube.com/watch?v=zCFWAVKDhXM
Need more work with heavy wall balls. lots temper/mental control.

17th
AM
A. emom - PS TnG x 5 start at 115# add 10# every min until tough 5
45x5, 95x5, 135x5
155x5, 165(3+f), 165x5, 175c(2+3f) - http://www.youtube.com/watch?v=SIvOk_pb_68
*started at 155 (my mistake)

+
30 burpee MU for time
5:13 - http://www.youtube.com/watch?v=VJ7KwMUpE2k

PM
110% effort one time through
Row 300m
15 clean and jerks 135#
15 burpee jump touch 6" above reach AFAP
2:55 - http://www.youtube.com/watch?v=u4oG7TSsUPg

15th
AM
30mins Z1 AD
98cal

PM
CFGO 11.5
20min amrap
5 PC 145#
10 T2B
15 wall balls 20# 10' target

11rounds + 25 - http://www.youtube.com/watch?v=c14KwxEx8jE

11rounds + 2 clean (Apr 24, 2011) - http://opt-mizar.blogspot.ca/2011/04/24th-tester-wod-5-11rounds-2clean.html

14th
AM
A. close grip bench press 6, 4, 2, 2; rest as needed
45x6, 135x6
185x6 - http://www.youtube.com/watch?v=P4Jyzb0pzdU
205x(2+f) - http://www.youtube.com/watch?v=GpyKTV65VGc
205x2 - http://www.youtube.com/watch?v=RPIWqzOR0HE
210x(1+f) - http://www.youtube.com/watch?v=9AlAcDjMKic
B. 1-10 unbroken CTB chin up for time
2:20 - http://www.youtube.com/watch?v=2AKGvBNPlrI

+
20min Z1 AD
49cal

PM
Row 400m 97% effort
rest 6min x 5
1 - 1:16.8 - http://www.youtube.com/watch?v=kIr2SePJ9y0
2 - 1:17.7 - http://www.youtube.com/watch?v=U8TwJfXHIps
3 - 1:19.8 - http://www.youtube.com/watch?v=JLpiHAKZZec
4 - 1:20.9 - http://www.youtube.com/watch?v=bxLTj_HPLRI
5 - 1:18.9 - http://www.youtube.com/watch?v=YvzlT-EyUX0

13th
AM
20-30mins AD Z1
98cal

PM
A. PC TnG x 5 start at 155# add 20# every min until fail
155x5, 175x5, 195x5, 215x(3+2f) - http://www.youtube.com/watch?v=Vd-Q2dKDCY0

B. FS @30X1; 3, 2, 1; rest 3mins
225x3
275x3 - http://www.youtube.com/watch?v=HdlEBYvgG5M
295x2 - http://www.youtube.com/watch?v=_P9D5M3ethg
310x1 - http://www.youtube.com/watch?v=mpODUN48HY8

+
for time
15, 12, 9, 6, 3 pHSPU 8"
4, 3, 2, 1 rope climb 15’ - using 12ft rope so did 5, 4, 3, 2, 1 rope climb
start with HSPU then 4 rc then 12 HSPU etc.
10:00 - http://www.youtube.com/watch?v=hrc-YO2PKZs

11th
AM
A. SJ from blocks 1, 1, 1, 1, 1; rest 3mins
45x5, 135x5, 185x3, 225x2
245x1 - http://www.youtube.com/watch?v=XaB44vCceU0
265xf - http://www.youtube.com/watch?v=ie2egbdjvSw
265xf - http://www.youtube.com/watch?v=1VW0uCnSTv4
265x1 - http://www.youtube.com/watch?v=CdawVxUxIbw
275x1 - http://www.youtube.com/watch?v=PuLfWHiGBG8

B. thruster 2, 2, 1, 1, 1; rest 3mins
135x3
185x2 - http://www.youtube.com/watch?v=LD8pK3DqjDg
205x2 - http://www.youtube.com/watch?v=O90olC8jlxA
215x1 - http://www.youtube.com/watch?v=MwFhcBIYRGw
225xf - http://www.youtube.com/watch?v=7e2Bz_Tv1e0
230xf - http://www.youtube.com/watch?v=7k07zEgA30E

PM
12min cap (if you finish amrap DU)
10 hang cleans 125#
50 DU
10 hang cleans 145#
50 DU
10 hang cleans 165#
50 DU
10 hang cleans 185#
50 DU
10 hang cleans 205#
50 DU
10 hang cleans 225#
53 cleans - http://www.youtube.com/watch?v=H3xoDt2hBvU

10th
AM
A. squat snatch build to a tough single
45x5, 95x5, 135x3, 165x2
175x1 - http://www.youtube.com/watch?v=DHvnhdzLyEA
185xf - http://www.youtube.com/watch?v=jyoCTePJRTc
195xf - http://www.youtube.com/watch?v=a99HjLSNBKE
195xf - http://www.youtube.com/watch?v=ZrvymJAYHKs
195xf - http://www.youtube.com/watch?v=m-kMGJueRMI
195x1 - http://www.youtube.com/watch?v=-8d-Mevc4RQ

+
for time
10 squat snatch 65% of single (125#)
10 squat snatch 70% (135#)
10 squat snatch 75% (145#)
10 squat snathc 80% (155#)
8:33 - http://www.youtube.com/watch?v=KKmwxl9Dgcc

rest 20mins

6min amrap
burpee box jumps 24" stand up at top step down
every min complete 3MU
54burpee - http://www.youtube.com/watch?v=XSqJSCZpnIE

PM
110% effort
Row 300m
15 clean and jerks 135#
15 burpee jump touch 6" above reach AFAP
3:23 - http://www.youtube.com/watch?v=ED_5VnyYLJw

rest 20mins

110% effort
Row 300m
15 clean and jerks 135#
15 burpee jump touch 6" above reach AFAP
3:18 - http://www.youtube.com/watch?v=iR6Iln-t8j8

"Not being tense,

but ready.

Not thinking,

but not dreaming.

Not being set,

but flexible.

Liberation

from the uneasy sense of confinement.

It is being wholly and quietly alive,

aware and alert,

Ready

for whatever may come."

Martial Arts Legend

Bruce Lee

8th
AM
30mins Z1 AD
72cal

PM
10min cap
30 PS 75#
30 PS 135#
30 PS 165#
30 PS 210#
81reps - http://www.youtube.com/watch?v=OhopvP2eQK0

76 reps (Jan 29, 2013) - http://opt-mizar.blogspot.ca/2013/02/29-jan-a.html
73 reps (Mar 3, 2012)

7th (legs are sore)
AM
A1. close grip bench press 3, 3, 3, 3; rest 90sec
45x5, 135x5, 185x3
205x(2+f) - http://www.youtube.com/watch?v=oIBqWwdhCwA
205x(2+f) - http://www.youtube.com/watch?v=blJbNScyLxg
195x3 - http://www.youtube.com/watch?v=HRsb1pgW84A

A2. wtd mixed grip chin 2-3; rest 90sec
88x3, 88x(2+f), 88x(2+f), 88x(2+f)
+
20min Z1 AD
29cal

PM (no energy to push. no explosive power)
Row 400m 97% effort
rest 6min x 5
1 - 1:15.8 - http://www.youtube.com/watch?v=zXGt9-J6Ttk

2 - 1:15.8 - http://www.youtube.com/watch?v=3XMV1RwG4RA
3 - 1:21.4 - http://www.youtube.com/watch?v=Tc9SsMs2U58
4 - 1:25.2 - http://www.youtube.com/watch?v=E2ysPh20ork
5 - 1:21.0 - http://www.youtube.com/watch?v=ZWJ8J5uymb4

+
12min amrap opens pace
150 wall balls
90 DU
30 MU
269reps - http://www.youtube.com/watch?v=8RzSEbeAknE

257 (Mar 23, 2013) - http://opt-mizar.blogspot.ca/2013/04/23-mar-cfgo-13.html
253 (Mar 17, 2012) - http://opt-mizar.blogspot.ca/2012/03/17-mar-am-crossfit-open-workout-4.html

4th
AM
A. SJ from blocks 2, 2, 2, 2, 2, 2; rest 3mins
45x5, 135x5, 185x3, 225x2
245x2 - http://www.youtube.com/watch?v=Dxdv8VcgfMw
255x2 - http://www.youtube.com/watch?v=fY71XhdeJNE
265x2 - http://www.youtube.com/watch?v=Si6PpVJ9x5o
275x(1+f) - http://www.youtube.com/watch?v=qNQUzFjlJdQ
275x(1+f) - http://www.youtube.com/watch?v=mFcBkJV5p44
275x(1+f) - http://www.youtube.com/watch?v=bePNvxaZjgw

B. thruster 3, 3, 2, 2, 1, 1; rest 3mins
45x5, 135x3
165x3 - http://www.youtube.com/watch?v=fY71XhdeJNE
185x3 - http://www.youtube.com/watch?v=MZGp3nfVGbU
205x2 - http://www.youtube.com/watch?v=gpmfy9_Cb7A
210x(1+f) - http://www.youtube.com/watch?v=Sz1OXSf3j8I
225x1 - http://www.youtube.com/watch?v=-pQXc5wLUDA

235xf - http://www.youtube.com/watch?v=z2Tp2klrtZI

PM
10min amrap open pace
3 burpee jump on and over the box 24"
3 clean and jerks 135# can be pc
6
6
9
9
increase by 3 every round
91reps - http://www.youtube.com/watch?v=Akz7uKG2NVE

3rd
AM
A. snatch 3, 3, 2, 2, 1, 1; rest 3mins
45x5, 95x3, 135x3
165x3 - http://www.youtube.com/watch?v=KCahQsePrWM
175x3 - http://www.youtube.com/watch?v=aXuKxDQkAD0
185x2 - http://www.youtube.com/watch?v=BmpDv2aQrt8
195x2 - http://www.youtube.com/watch?v=SXWoJ_jYLK8
200x1 - http://www.youtube.com/watch?v=W8qmyJpmL5s

205xf - http://www.youtube.com/watch?v=XCtXHUpYNfQ
B. back squat 2, 2, 2, 2, 2; rest 3mins
225x3, 275x2
295x2 - http://www.youtube.com/watch?v=TSRteAEpmvQ
305x2 - http://www.youtube.com/watch?v=bhgzQNIpWis
315x2 - http://www.youtube.com/watch?v=uTRt4ljzr70
320x(1+f) - http://www.youtube.com/watch?v=GFabydZGpBo
315x2 - http://www.youtube.com/watch?v=-BPptl2vsGo

+
5min amrap
3 OHS 155#
2 MU
1 box jumps 36”
7r+3 - http://www.youtube.com/watch?v=gi59ZUf-pV0

PM
15, 12, 9, 6 for time all out
PS 95#
CTB chin up
4:21 - ub
http://www.youtube.com/watch?v=RATriDgpYHg

rest 20mins

7 rounds for time all out
5 DL 225#
5 burpee over the bar
3:58 (did 8 rounds. lost focus. feeling about the work output. load. perceived pain. can push harder.
http://www.youtube.com/watch?v=w2rSXSsy_r8

Feb 1st
AM
30mins Z1 AD
106cal

PM
8mins
3 thrusters 100#
3 CTB chin ups
6
6
increase by 3 every round

170reps - http://www.youtube.com/watch?v=0gfj9J2RHp4
Crossfit Games Open 11.6 - 134reps (30 apr, 2011) - http://opt-mizar.blogspot.ca/search?q=crossfit+Games+open+11.6
CGO 12.5 - 136reps (24 mar, 2012) - http://opt-mizar.blogspot.ca/2012/03/24-mar-am-crossfit-open-workout-5.html

31st
AM
A. SJ from blocks 3, 3, 2, 2, 1, 1; rest 3mins
45x5, 135x4, 185x3
235x3 - http://www.youtube.com/watch?v=tQ8qWlJcDoo
255x3 - http://www.youtube.com/watch?v=ORJbD47mqRk
270x(f+1) - http://www.youtube.com/watch?v=jixK3pfh90k
275x2 - http://www.youtube.com/watch?v=KoLhj3U2lyI

285xf - http://www.youtube.com/watch?v=ZXqrovpj1-I
285xf - http://www.youtube.com/watch?v=rqxUNNz8cD8

B. close grip bench press 5, 5, 5; rest as needed
45x5, 135x5, 165x5
185x5 - http://www.youtube.com/watch?v=pqp8hPCoCVc
195x5 - http://www.youtube.com/watch?v=isb1R-h2aCc
200x(4+f) - http://www.youtube.com/watch?v=IibQqt26YvQ

C. wtd chin up supinated build to a max
bwtx3, 88x1, 98x1, 103x1 - http://www.youtube.com/watch?v=3B0jZ9O3Tgc
105xf - http://www.youtube.com/watch?v=FjfachavWAA

PM
10min amrap
15 burpees
60 DU
6r+32- http://www.youtube.com/watch?v=kgpNtazd1FA

30th
AM
30mins AD Z1
188cal

PM
A. PS 3, 3, 3; rest as needed
45x3, 95x3, 135x3
165x3 - http://www.youtube.com/watch?v=Fw6H14Lr5xQ
185x3 - http://www.youtube.com/watch?v=77etP2icXb0

195x(1+2f) - http://www.youtube.com/watch?v=5o6hyg1ifYU
+

10mins opens pace
75 PS 75#
50 wall balls 20# 10' target
25 MU
18MU - http://www.youtube.com/watch?v=Moerdeao0Zs

28th
AM
A.SC thruster build to a max in 10mins
45x5, 95x3, 135x1, 155x1
185x1 - http://www.youtube.com/watch?v=JQezfLVzAaY
215x1 - http://www.youtube.com/watch?v=vQHCnMNGXkM
225x1 - http://www.youtube.com/watch?v=XYG2E5I6ua8
235xf - http://www.youtube.com/watch?v=OozHMnIX1g4
235xf - www.youtube.com/watch?v=J1etQ2ubzr4
rest 3mins
B. SC thruster 75% of A amrap 10mins
43 @ 170# - http://www.youtube.com/watch?v=eR2FPQbUYWs

PM
15min amrap
9 box jumps sd 24"
12 T2B
15 HR pushups
10r+22 - http://www.youtube.com/watch?v=Pol5OrkTmMg

PM
12, 9, 6, 3 for time all out
clean and jerk 135#
burpee
3:54 - http://www.youtube.com/watch?v=NF9XspsoR3k

rest 20mins

AD 3mins max cals
66cal - http://www.youtube.com/watch?v=aVnVS6v7x8Q