Open Workout 19.1 

Complete as many rounds as possible in 15 minutes of:
19 wall ball shots @ 20-pounds
19-cal. row

197 reps (5 rounds plus 7 wall balls)

Came in with a goal of completing six full rounds (228 reps). Held the rower a bit slower (between 800-900 cals) so that I could keep the wall balls unbroken. Tighter transitions and a slightly faster row would get me to the target of six rounds.  

Crossfit Open 16.4 
55 deadlifts @ 155lbs
55 wall balls to 10' target @ 15lbs
55 calorie row
55 handstand push-ups

Notes: Used Rx'd women's weights. Handstands were very difficult, muscle failure set in and I fell off my target pace early. Was hoping to do 11 reps on the minute, but ended up doing 11-9-10-8-8-9 reps over a 8-10 minute period. No time was kept for the workout since I did my handstands in the cardio room and all other work in the weight room.

Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

 

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

 

Notes: Used 35lb dumbell and 24-in box. Held the DB at my side, a la farmers carry. Watched the CompTrain strategy video and it showed the DB being rested on the athletes shoulder with a single arm supporting the front head of the DB.

 

200-ft lunge = 40 reps (every 5 feet)

50 DB step-ups = 50 reps

50 HSPU = 50 reps

200-ft HS walk = 40 reps (every 5 feet)

Total = 180 reps

 

My Score: 75 (finished 35 box step-ups). Too much rest on the box step-ups. It took me over 5 minutes to get just 35 reps -- a better pace would be to complete 7 reps every 30 seconds and then switch legs.

Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall ball shots
19-cal. row

Notes: I could easily do this workout RX'd but Jennersville Y does not have any  med balls heavier than 15lbs so I was forced into scaled version.

Strategy: I am pretty good with wall balls, but over the course of 15 minutes could struggle to maintain unbroken sets. Decided to take a planned break from the onset (broke at 11-8). Tried to hold around 1050-1100 calories on the rower. That translated to 1:02-1:05 (271-285m) for the 19 calories each round. I would like to try this again without breaking the wall balls to see if I can improve my score.

205 Total Reps

Accessory Work
5 rounds
30 sec. dead hang from pull-up bar (arms extended)
1 min rest  

Crossfit Open Workout 15.1  (Scaled)
Complete as many rounds and reps as
possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85lb.)
5 snatches (85lb.)

Crossfit Open Workout 15.1a
1-rep-max clean and jerk
6-minute time cap

Movement Standards:
The hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.

15.1: 175 reps (5 full + 10 deadlifts)
15.1a: 195lbs

Crossfit Games Open WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

90 Reps

Note: Used Rx'd weight for women. Broke as follows:
45lb - 2 sets of 15
75lb - 3sets of 10
100lb - 5 sets of 6

Test #3 - CHUBB Finding The Fittest
Max Plank Hold
-Elbows, forearms, hands and feet are the ONLY body parts allowed to make contact with the floor
-As soon as you are in position (up on the elbows, forearms, hands and feet) the clock starts
-As soon as any other body part other than the elbows, forearms, hands or feet touch the ground, the clock stops
-Your score is the total time you can hold your forearm plank

1:45

Notes: Luke and Paul joined me for this -- they both went over 3 minutes.  According to strength coach Dan John, if you can’t hold a plank for 120 seconds, you’re either a) too fat; b) too weak; or c) doing something wrong in your workouts. A fit, healthy guy should be able to do a two-minute plank. John is also clear about the value of going beyond two minutes: There is none. “Enough is enough,” he says. “It’s just a plank. More is not better.”


Test #4 - CHUBB Finding The Fittest
Crossfit Games Open WOD 12.1
Complete AMRAP in 7 minutes of:

Burpees

 

68 reps

 

Notes: Attempt was to hold (5) reps across 17 sets -- clock was set to beep every 0:25 seconds. I did not set up the clock properly, leaving a rest period between each 0:25 interval. This turned ugly quickly and I just hung on at the end.

Deconstructed 17.4
5 Rounds
11 Deadlifts (155)
11 Wall Balls (15)
11 Calorie Row
11 HSPU

Notes: All reps and sets should be unbroken. The goal should be to move with purpose from station to station, getting right into that movement with no rest. Was able to do this for the first three rounds, but fell off some the last two rounds. The hardest transition was handstands into deadlifts.

Workout 18.3 Scaled

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

 

 

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Scaled: Men perform hanging knee-raises, use 35-lb. dumbbell

Notes: Went back and forth between scaled and RX. Ultimately chose scaled as I thought the 50-lb DB clean and jerk would get too heavy, especially on the left arm. My goal was to keep moving throughout the entire workout -- my transitions were smooth, no breaks between any of the movements and everything was done unbroken.

Score: 245 reps 

 

Crossfit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

90 Reps

Note: Used Rx'd weight for women. This was a battle. Got through the first round unbroken. Did sets of 10 for the 75 pound snatch and sets of 6 for the 100 pound snatch. Last 100 pound snatch was completed with :10 to spare -- had nothing in me to throw on the 10 pound plates and try for 1 or 2 more reps.

Crossfit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Notes: Subbed 15 calories on assault bike for burpee box jumps. Finished 194 reps. 

Movement	Total Reps	Finished
10 DB Snatches	10	X
15 Calories, Bike	25	X
20 DB Snatches	45	X
15 Calories, Bike	60	X
30 DB Snatches	90	X
15 Calories, Bike	105	X
40 DB Snatches	145	X
15 Calories, Bike	160	X
50 DB Snatches	210	34
15 Calories, Bike	225	--