CGO 14.4

14 minute AMRAP:
60 cal row
50x toes-to-bar
40x wall ball 20#/14#
30x clean 135#/95#
20 muscle-up

117 reps

I hoped to get to the cleans, but I was only able to start the wall balls. The row took three minutes; I did not know what to expect, but the time required became obvious after 15 seconds or so. Toes-to-bar killed me. I had hoped that I could get through them ok, since I was able to do 50 knees-to-elbows last Monday in basically sets of five, but it took over ten minutes to finish them. Upon reflection, my technique caused me to gas too quickly. I tended to simply pike up by just swinging my legs up when I should have used my back more by “pulling down” on the bar. I also tried to do them in set sets of five, but that caused me to get to muscle failure too fast which made things even slower. I probably did the last 15 reps as singles. As it was, I finished with less than 25 seconds left and managed to crank out 7 wall balls before time was up.

It was a disappointing performance on my part. I think with better technique and strategy I could have gotten to the cleans. On the positive side, eight months ago, I think I could only do one toes-to-bar, so I am obviously much better now. This is the first open workout that I think I could significantly do better if I did it again, but I probably won’t as it is better just to keep doing normal workouts rather than maximize my open placement.

Toes-to-bar were easier than knees-to-elbows before, but evidently that is no longer true for me.

I also managed to rip the skin off my left hand. Oops.

Bear Complex
5 Rounds of 7 Sets of:
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
No dropping of bar between sets
5 minutes rest between sets

I last did the Bear Complex at the Cornucopia Cup, although that was in AMRAP form for the competition at 75 pounds. Today I maxed out at 100 pounds. The first three sets were always very easy no matter what the weight, but then last four were hell. I tended to rest in the back rack postion (S: is that cheating??) and tried to blow through the movements to rest again in the back rack.

During one of the rounds, the barbell bit me on the thumb and index finger and there was much blood, although I did not notice until I stopped. RB said we will never be hand models.

Filthy 50
50x Box jumps 24/20
50x Jumping pull-ups
50x DB swings 35/26
Walking Lunge, 50 steps
50x Knees to elbows
50x Push press 45/33
50x Back extensions
50x Wall ball 20/14
50x Burpees
50x Double-under

35:08 Rx

First time doing this workout, and it went much better than expected. Possibly because I went in at 6am instead of 5am. I swapped the order of a couple of things (pull-ups and DB swings, back extensions and wall balls) because of conflicts with other people. That probably made it easier for me. Most things I broke up into either 10 rep or 5 rep sets, or in the case of the knees-to-elbows 5 reps, then 3 reps + 2 reps, then 1 reps. The knees-to-elbows were the hardest for me, and this workout might have been the first one I did all of them Rx as opposed to just knees-to-somewhere-higher-up. My counting might have been off for a few things too; anything over 10 reps and I can get confused.

At 6am, the time would be enough to get me on the leaderboard at #8. Dunno if it will hold up, though, as there are definitely eight people who should be able to beat me if they come in today. Best time at Rocket is like 21 minutes BTW.