Open Wod 12.3

Another beautiful Sunday it was. Not only was it because of all the great performances, but the weather was amazing too! So glad we decided to have a cook out after the wod was complete

12.3
18:00 ARMAP
15 Box Jumps (24"/20")
12 Push Press (115/75)
9 T2B
8 rounds + 15 box jumps

My goal for this wod was 8+, maybe 9 rounds. So I met my goal and I'm really happy with that. So far I've been making my goals with all of these wods, so I can't be unhappy. When it comes to competition wods, I just get in this zone and go. I've definitely changed since Open wod 11.3 last year.

I went into this with an idea of 2:00 per round. the first few rounds I was right on track. And obviously I knew this was going to be hard to keep up as time went on. I finishe the first two rounds in 1:45ish.

All box jumps were unbroken. I believe I only had one rep where I lost control at the top. Other than that re-do, all reps were clean.

Push Press/Jerk, my goal was to drop the bar as few times as possible. First 3 rounds I split the reps 6-6 and rested the bar in the rack postion. Next 3, I dropped the bar after 6 reps, but kept the split 6-6. 7th round was 6-4-2 and last round was ugly and heavy, 4-2-4-2.

T2B, I knew would be my weak spot. Once I fatigue, I can't keep the kip going. I was alternating between narrow grip/wide legs and wide grip/narrow legs, switch grip with my hands. I was doing everything just to keep moving and not stop. My first 2 sets were 5-4, next 2 were, 3-3-3, next few were 3-2-2-2, last set was all singles. Took everything out of me to get those up. Then it was directly to the box and I finished the 15th box jump, right at the last second.

This one was all about pacing, but keep moving. Don't quit. The second you get that thought in your head, it's game over.

Shout outs to Kelly and Hannah who went through this WOD feeling like crap, but still putting up awesome scores. And to Hannah for going back 5 hours later again, and doing better! I can't even imagine what you would get if you were healthy, definitely 9+.

Jer did an outstanding job as well. True hard fought score there. Heavy weight for him and he gutted it out. Just gotta drop under that bar!

Kristina, awesome work on staying with it even though you hated every bit of the T2B. You showed what it takes to be a leader and not give up!

Same with Julie, kept fighting through the suck and moving with all the motivation and determination she had. She's been downright awesome to watch during this Open competition.

And to everyone else, you guys continue to amaze me every Sunday. And I couldn't be more proud to be part of it!

Catch up

I forgot to post about a couple of WOds last week, so time to catch up.

Thursday we did some prep for 12.3. But we started off with strength of 5x5 deadhang pull-ups and 5x5 ring dips. Ideally these were weighted, but I'm far from adding weight. I'd actually like to lose weight to make these easier. I did the pull-ups on the red band for the first two sets then went to the blue band. For the ring dips I tried the first one of every set unassisted then went to purple for all the other reps. Still need to work on static holds for this!

Next, was on to prep for 12.3. We did:
4:00 AMRAP
12 Push Jerk (75#)
6 T2B
1:00 Rest
2:00 AMRAP
Box Jumps (20") Open standards

I believe I got almost 4 rounds in the first amrap then I got 47 box jumps. the bar felt heavy and my kip for my T2B was on and off. Some were good, some were just awful. I've been doing box jumps to this standard since regionals last year, so I was pretty comfortable with that. Ovearll it gave me an idea of how to pace 12.3 on Sunday.

Friday, I took the day off work to go to the Dr. I've had a pretty persistant cough since the beginning of February, and my boss finally told me to take the day off and go to the dr. so that was pretty sweet. Finally got some antibiotics and the cough is almost gone.

Decided to hit up the 9:30AM class since I had school and night. It's been the first Friday workout I've had in awhile. But it was nice to get a workout in, in the morning.

Strength: Front Squat. Don't remember my numbers, but I know the last set felt heavy and was fought for.

WOD:
250M Row
50 Double Unders
25 Sit-ups (GHD)
250M Row
50 Double Unders
25 Back Extensions (GHD)
250M Row
50 Double Unders
25 Russian Twists (14# ball)
10:38

Loved this WOD. It was written on the board with regular ab mat sit-ups and floor back extensions. But I wanted an extra challenge since I can fly through those easily, so I went up and used the GHD. Definitely glad I did that because it gave that extra push. Double unders were pretty good, just my calves were tired from the box jumps the night before and my shoulders have really been tiring on those! Overall great wod!