Tooth and Claw page 24

[TheFastCat]

Here are photos from the competition

Overall I was really happy with my performance. I finished 33/70 -- even after kind of bombing the first two WODs (which were body weight, running pull ups/HSPU WODs that I suck at). I did better than I expected on the swimming WODs and the final WOD of the competition was actually my best WOD overall (finished 17th). I'm happy with that as a 32 year old office worker competing against some tremendous, young, athletes. I am pretty sure I could have done a lot more weight on the Clean and jerk latter if I hadn't been so focused on getting to a heavy weight (I should have just banged out more reps at light weight instead of giving my self rest -- it would have translated into a higher score).

WOD #1
12 min time cap
150m Plate Pinch Carry 25/15lbs
42 Double Unders
21 Pull Ups
150m Plate Pinch Carry 25/15lbs
30 Double Unders
15 Pull Ups
150m Plate Pinch Carry 25/15lbs
18 Double Unders
9 Pull Ups

Finished in 09:12

WOD #2
AMRAP in 10 minutes
4 HSPU
8 Squat Cleans 135/95lbs
12 Med Ball Toss 20/14lbs (10’ target)

Finished with 74 total reps (I am terrible at hand stand push ups!)

WOD #3: Tabata Style
Ground to Overhead Ladder for Max Load
Males will start at 115lbs and ending at 275lbs

You must do at a minimum of 1 lift at each bar. It is up to the athlete whether to go for more reps at that station. Score is total load lifted throughout ladder.

3875 lbs

Swim WOD #1
7 minute time cap
50 Plate to Overhead 45/25lbs
150m Freestyle Swim

4:20 - my second best WOD of the comp

Swim WOD #2
12 minute time cap
50 Russian Twists 45/25lbs
50m Freestyle Swim
50 Air Squats
50m Kickboard Swim
50 HRPU
50m Pull Buoy Swim

6:56 - my best WOD of the comp


Today's workout was:

Pre-Party: 3 Position Snatch (Squat Snatch, Hang Squat Snatch, High Hang Squat Snatch) EMOM for 7 Minutes @ 75% of 1 RM Snatch

@150# - perfect weight. I failed a few attempts but got all the reps properly completed within the duration

Party: Snatch Pulls 5X3 AHAP without losing form

@170#

[TheFastCat]

Yesterday:

Happy Hour: 10 Rope Climbs

Pre-Party: 3X3 Weighted Pullups + 3X3 Weighted Ring Dips + 3X8 Deadlifts - All movements AHAP

Party: For Reps Complete:

1:00 minute of Wall Ball (20#)
1:00 minute of Doubleunders
1:00 minute of Slam Balls (30#)
1:00 minute of Shoot Throughs

total reps was 138

Today:

Happy Hour: 5 Minutes of Lacross Ball Rolling + 50 Calorie Row
Pre-Party: Overhead Squats 6X2 - heaviest set was 225# missed 235# by a quarter rep, but still prd my 1 RM by 15#
Party: 3 Rounds for time of:

5 HSPU
6 Overhead Squats (@135#)
50 Doubleunders

**NOTE - Use 60% of your heaviest set of overhead squats for WOD weight.

did it in 8:22

other updates:

about Yohimbine...
I've had a couple Large DQ Blizzards... and I love it

[TheFastCat]

Happy Hour: 800 Meter Row + Handstand push ups - 20 total

Pre-Party: 30 GHD Situps + 30 GHD Hip Extensions

Party: EMOM for 7 Minutes complete 1 Clean Deadlift + 1 Low Hang Clean + 1 Jerk @ 75% of 1 RM Clean & Jerk


Started at 185# which was too light - ended at 215# and did two extra rounds

[TheFastCat]

Happy Hour: 1200 meter row

Pre-party: Press 5x2 (sucky - heaviest I got to was 145x2)

Party: For time complete -
50 C2B Pullups
50 Box Jumps (L1 - 20/12); (L2 - 24/20)
50 Toes 2 Bar (L1 - K2E)

Finished in 15:39 - Man I really suck at toes to bar. And box jumps. And pull ups. My worst performance in months!

[TheFastCat]

Pre-Party: Fat Bar Deadlifts 5X3 - @215#

Party: 5 Rounds for time of:

7 Handstand Pushups
14 Jumping Squats (45/30)
25 Doubleunders

~13:30 - I've gotten a lot better at HSPUs, but still not where'd I like to be. It's good to do workouts like this though