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Friday, March 22, 2013

22 March

Training (5p)

CrossFit Games Open WOD 13.3
12m Amrap:
150 Wallballs
90 DU's
30 Muscle-Ups
*27 Muscle-Ups

*Feel fine about this, probably should have gamed it a little different but did it this exact way last year and got 25 muscle-ups. I figured since I was twice as good at muscle-ups now, it would be the way to go. I am 8# heavier than last year at this time and improved by 2 reps so overall I think its a win. There are some things we can work on I'm sure up until Regionals but still feel solid about it.

*Wallballs felt fine, did them u/b and finished around 4:40, only needed about 10 seconds before starting the DU's and did them in two sets. Was feeling really confident going into the Mups. Did 5-3-3-3-3-2-2-1-1-1-1-x. When I came off the rings on the first set of Muscle-Ups, I dropped from the bottom of my dip and pulled my quad, didn't realize it, thought it was just a cramp but turned out it was worse. Never loosened up for about 3 days and could barely go up and down stairs. This wasn't why I didn't get back to the wall for the second round but was def on my mind as every time I dropped off the rings I felt it for sure. Should have tried doubles on the muscle-ups with less rest. Will try that for sure next time I do 30+ muscle-ups in a workout.

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