Crossfit log for Friday, March 25th: 16.5 one and done

16.5 was a repeat WOD. We revisited 14.5  

21-18-15-12-9-6-3
- thrusters 95#/65#
- bar facing burpees

84 reps of each. It was horrible 2 years ago, it was horrible in November 2014 when we revisited it, and it was horrible this time.

March 28th, 2014 - 26:59
November 7th, 2014 - 24:32
Today: 23:06

Improvement is improvement.  Might have gotten closer to Kamil (21 and change) if I hadn't given blood on Tuesday.

Burpees are horrible. Bar facing are worse  The thrusters got hard in the last half, but for me it was a burpees workout and an exercise in not blowing up.

My goal was to keep moving, and for the most part i succeeded.

Some of those burpees took a long time to get off the ground, and a few time I took a while to address the bar, but mostly I kept moving.

I'm happy with my result, but even happier that the Open is over and I can go back to my regular routine.

Crossfit log for Monday, March 21st: 16.4 take two

I'm starting to see a trend here.

After seeing everyone do the WOD on Saturday, I knew I wouldn't be happy with Friday's performance, I had to give it another go.

I wasn't looking forward to those deadlifts, so given how good I felt after rolling out my hip and glute on Friday, I rolled the crap out of everything Saturday and Sunday.

I followed Kiza's advice and did triples. Hoping to get to at least 36 before resorting to singles.

Well that worked, I braced for every rep and did triples right to the end.

Finished them in 6:48, got through the wall balls in, 10-10-10-5-8-7-5, and hopped on the rower.

Made it to 30 calories.

Man that was hard, but I'm really glad I did it.

Now I feel I can hold my head high.

Score: 140. I'll take it.

Went to physio afterwards and at the end he needled my back, hips and glutes and he was amazed, there was almost nothing there.  It was the best he'd ever seen my posterior chain in all the times he's seen me in nearly 4 years!

I must be doing something right!

Crossfit log for Friday, March 18th 16.4

16.4 is a 13 minute AMRAP of
-55 deadlifts 225#/155#
-55 wallballs 20#/14#
-55 calorie row
-55 handstand push ups.

Didn't expect to make it to the hspu.

Didn't expect to not make it to the row.

The deadlifts were really heavy. I've been having trouble with them lately too. Like putting out my back type of trouble.

By 15 reps I knew I was in trouble,  it was hurting to lower myself to the bar. I fought through resorting to singles and dropping, bracing tightly for each rep.

Finally finished and the wall balls were a bit  better, but I could still feel my back.

Finished with 11 seconds left, only to find I wasn't done, only 54, so I ran back for number 55 and the buzzer went. 

I rolled out my glute and hip for like 15-20 minutes and then I was fine.  I thought I'd be hobbled for days, but I have no discomfort at all. 

I'm going to roll it out all weekend and try again on Monday,  I have to get to the rower.  If it starts to fall apart, I'll bail, I already have a score

Crossfit log for Friday evening, March 11th: 16.3 take two

So i went back to Crossfit for the 4pm class. Kiza was doing 16.3 and i was going to judge her. So i figure since i wouldn't be doing any Crossfit until Wednesday, i should give it one more go.

Everyone was practicing, trying to get a bad muscle up. So i started stretching and rolling my lats, then doing some kip swings to loosen things up.

Then i started trying. Coming really close. Coach gave me some new pointers: the covers strike, basically, at the point of full extension on the forward swing, collapse into hollow body and push down on the bar really fast, like a cobra strike, then transition over the bar. The other pointer i for from the video on the Crossfit site was top stay tight in the kip.

Having all those people cheering and watching must have made a difference. I suddenly found myself onto of the bar, with my first ever muscle up, but ironically, nobody noticed, 20 some people, and they were all looking away at that moment.

It was my best one too, as i went on to get a few more, those were all one arm first, or chicken leg, as they call them, but they still counted

Finally after getting 2 in practice i just started the WOD. We had an ongoing timer and at 31 minutes i told Kiza i was starting, i did my 10 snatches and proceeded to work on getting 3 muscle ups. Took a lot of work but at 6 minutes and 7 seconds in, i got my third, ran to the bar for 10 more snatches, and with 15 seconds to go, i somehow managed 1 final muscle up.

I was pretty stoked. I'd been so close for so long.

Final score: 24.

They need work, but i got them.

Crossfit log for Friday, March 11th: 16.3

Well that went as expected.   Not as I'd hoped.

Kamil, Jocelyn and I did the Open workout, Erin did a modified version since she wasn't doing the Open.  None of us had ever done a bar muscle up.

16.3 is a 7 minute AMRAP of
- 10 snatches  75#/55#
- 3 bar muscle ups

We warmed up for quite a while and finally when Jocelyn started trying to get a muscle up coach said he'd start the time, everyone just do the 10 snatches and we'll take our time trying to get a muscle up, if you get one then we'll count it.  We can try again after a 5-10 minute rest if you want.

So that's what we did. After several attempts Jocelyn finally got one and after a few tries got 3 done and went back to the bar.

Kamil managed to get one but that was it. 

I tried and tried but it wasn't happening.  So my score is 10.

Meh.

Crossfit log for Monday, March 7th: 16.2 Take two

I take it back.  Crossfit Open 16.2 isn't such a complicated workout, as it is complicated to explain.

- 25 toe to bar
- 50 double unders
- 15 squat cleans at 135#

Since I didn't finish this in the 4:00 cap, there is no need to explain further.

Much better showing than last time.  Used a pull up bar with tape instead of those useless leather grips.  Hands didn't rip at all. 

Did the toes to bar in sets of 5 until 15 then a variety of triples, doubles  and singles for the last 10. 

Double unders went better too.  3 or 4 sets.  Was headed to the barbell at 3:00 instead of the lousy 3:40 from Friday

Did the first 3 touch and go, and should have done more that way.  The seconds just bleed at that point, every rep is like 8 seconds.  So my extra 40 seconds bought me exactly 5 extra reps.  7 short of round 2.

Not very happy with it, but that's was as well executed as I could.  I look forward to hitting it again next year to see if I can improve.  

Toes to bar were the weak link for sure.  Might have saved a bit on the double unders, but not much. 

Oh well, done is done.  On to 16.3

Crossfit log for Friday, March 4th 16.2 Take one.

Crossfit Open 16.2.  A complicated workout

- 25 toe to bar
- 50 double unders
- 15, 13, 11, 9, 7 squat cleans at 135#, 185#, 225#, 275#, 315#

Each round starts with 25 T2B and 50 DU.

You have to finish the 15 cleans at 135# of round 1 before the 4 minute mark to buy yourself another 4 minutes. You can start round 2 right away to bank time for later.  Then you have to finish the 13 cleans at 185# before the 8 minute mark, and so on and so forth.


My goal was to get past round 1 into round 2 and with any luck at 1 clean 185#.

It needed to be better than 16.1.

Kamil and I did the math, cleans take a long time.  Even with an average of 5 seconds per clean that 1:15. When we tested drop and go Kamil, fresh, averaged 9 seconds per.  He did 5 cleans and took 45 seconds.  That's a whopping 2:15 for 15 reps.  Leaving only 1:45 for the T2B and DUs.

There would be no chance of getting through round 2.

Let just say I'll be trying again on Monday.  Coach even said that today's performance was not a fair assessment of my work capacity.

First mistake: grips.   I don't know why I imagined they would help this time.  Lost time ripping them off my hands for the double unders.

Second mistake: not practising T2B before the WOD. Got flustered at the start and couldn't string any together, it was a mess.

Double unders were all over the place, which might not have been so bad if the T2B hadn't been a disaster.

Got to the barbell with less than 20 seconds.  Did 3 touch and go, then dropped with 6 seconds, no will to pick it up again.

I'll rest up and hit this again on Monday.  At least it was only 4 minutes!

Crossfit Open 2016 log for Saturday, February 27th

Well that was an unmitigated disaster.

16.1 was announced Thrusday.

A whopping 20 minute AMRAP of
25' overhead walking lunges 95#/65#
8 bar facing burpees
25' overhead walking lunges
8 chest to bar pull ups

Every 5' of lunges counts as a rep. so 26 reps per round.  Also if you drop the bar on the lunges you have to go back to the last completed 5' marker.

Spent two days worrying about pacing the burpees or running out of chest to bar pull ups. Needn't have worried, the lunges killed me.

Couldn't lock out so after two rounds the muscle fatigue settled in and I had to repeatedly drop the bar.  Was hoping to get at least 5 rounds, didn't even make 4.

CTB went really well.

Nothing like a kick in the teeth to refocus your training. Luckily I have an appointment with Rob Crispo Monday.  I'll give him the details and look at chipping away at this limiter.

Crossfit Team Series part 1, Saturday, September 12th

Kiza and I disagree with how hard this event was.

Maybe I'm a wimp, or maybe I just worked harder!

We had four events, most people spread it over two days, but since one of the events was a wash for our team, we figured we could manage three in one day and not have to come in on Sunday.

We started with the workout we couldn't really do, Event 4.  Linda can't do pull ups.  Well, as it was explained to me, Linda would have a hard time making 5 pull ups.

The workout was a 20 minute AMRAP of Thrusters and pull ups, first male/female pair do 5 thruster/5 pull ups, next pair does 10 of each, then 15... alternating increasing by 5 each round.

So my plan was have Linda and Brandon to 5 thrusters, then take all the time in the world to get through 5 pull ups, even with 5 minutes left, Kiza and I could get through the second round of 10 reps, then Linda and Brandon could do 15 thrusters, Brandon could do his 15 pull ups, and Linda could try for one or two more.

That would give us a score of 105 to 107 reps. And Linda would only have to do 5 pull ups (plus whatever she could muster at the end).

The reality was Linda had trouble with one pull up.  After several minutes of trying, she managed 1 rep and was struggling.  So we aborted that plan.

New plan, Kiza and I start, 5 reps of each, then Brandon and Linda do the thrusters, Brandon does his pull ups, Linda tries for one, WOD ends when Brandon is done, no point tiring out Linda, we still had 3 more WODs to do.

This gave us 50, and we weren't fatigued.

Next we did events 1, 2 and 3, in that order.

Event 1 was for time, girls once through together, then boys.
- 100 single skips each
- 75 calories on the rower  (shared however you like)
- 50 box step ups (shard however you like).

Plan fell apart at the row.  Skips are skips, but the plan was the first rower to go longer then start the steps ups while second rower recovered from a shorter row.

We had to break up the row more than just once.  So we just went until we go too fatigued to be effective and switched.  Boys and girls had the same issue.

I gave Brandon the secret to rowing for calories, slowing down the stroke rate and allowing the flywheel to slow down a bit before pulling really hard.

We did this one in 15:17, and were a bit winded, but not too bad.

Event 2 was the Grace ladder, basically alternating shared Grace, 5 reps at a time then switch, after 30 reps, switch pairs. Girls went first and split Grace at 65#, in 5 rep increments, then boys at 95#.  Round two girls weight went up to 75#, boys to 115#.  Third round got real, girls at 85# and boys at 135#. Brandon struggle locking it out at this weight, he was 3 reps shy of finishing the round.  We scored 177 reps in the 15 minutes allowed.

This was taxing.  I was pretty tired after that.  But we still had one to go.

Event 3: 30 minute cap, for time: Girl/boy pairs 80-60-40 of
- hand release push ups while other pair does a deadlift hold of 270#
- partner deadlifts  270# (one side has 90# the other 135#, so 2 plates on one, 3 on the other).

First round went pretty well,  we were fairly fresh and grip hadn't been tested yet.  Kiza and I held the 270# barbell at the waist while Brandon and Linda alternated 10 push ups each twice through for 40 reps, then we switched.

The dead lifts were hard with a partner. Because Kiza is shorter, she took a wider grip and I had to take a narrower one, my position was not great and my back started to bug me from the get go. But we managed, we alternated at 10 reps, 4 sets per pair.

This made round two harder, grip was starting to tire, I had to figure out my breathing, and my back was getting sore.  So we held the bar again, somehow managed to hold long enough for Brandon and Linda to get through their 30 push ups.

The push ups were the easiest part! We were pretty solid despite the problems I was having and finished in 16:15.

Can wait for the scores to be validated to see how we did.

Sunday came around, and I was really glad we weren't going back.  I was also really glad I wasn't running 23km like Kiza!

16:15

Crossfit log for Saturday, March 21st - Open WOD 15.4

I feel disappointed with this one.

I set a very conservative goal of making it through two rounds, and I couldn't even pull that off.

The WOD was an 8 minute AMRAP (which goes by really fast when you are struggling and takes forever when you are hurting, I was struggling)

- 3 handstand push ups
- 3 cleans @ 185#
- 6 handstant push ups
- 3 cleans
- 9 hspu
- 3 cleans
- 12 hspu
- 6 cleans... etc

So hspu increase by 3 every round, cleans increase by 3 every 3rd round.

I can do hspu, just not a ton, I can clean 185#, just not at infinitum. So I figured I could clean 185# 6 times at least, and 9 hspu, that should be doable. Maybe a couple more in round 3. I didn't expect to get back to the barbell  third time.

Well I didn't get back to it a second time.  First round went okay.  3 hspu, no problemo, power clean 185#, yeah, no.  The first one went up barely, the 3 fails. Finally realized I'd have to squat clean it, then I go the last 2 in a row. Back to the wall.  First 3 of 6 went okay, a couple of no reps because I came off the wall, but got through them, fought a bit for 4 and 5, but number six was not happening.  I tried and tried and tried, took short breaks, took long breaks, kipped hard, really hard, nothing, fought for at least 3 full minutes on that last hspu of round 2 and couldn't do it.

11 reps.

At least it was Rx and not scaled.  I'll have to be happy with that. Just a bit maddening.

Crossfit log for Saturday, March 14th - Open WOD 15.3

15.3 was a bit of a slap in the face to the vast majority of the Crossfit community.

Anyone who cannot do a muscle up.  Thanks the scaled division and scaled versions of the workouts, for the first time the put muscle ups at the beginning of the workout.

The scale version offered no challenge whatsoever.

The WOD was a 14 minute AMRAP
Rx:
7 muscle ups
50 wall balls shots
100 double unders

Scaled:
50 wall ball shots
200 skips.

Lame.

I was under the delusion that I could get my first muscle up today.  I tried some ring muscle ups in warm up and came within centimetres of getting my first bar muscle up. But, with each attempt I got further and further from the desired outcome. I came to the conclusion that I was lying to myself and accepted that there would be no Rx score of 1 for me today.

Once I accepted that I would be doing scaled, the workout was far more interesting. It was a pure cardio workout. Heart rate through the roof from the get go.

I managed 3 rounds plus 50 wall balls and 44 skips.  That was what I had in me today. I hope never to do it again, ever.

Crossfit log for Saturday, March 7th - Open WOD 15.2

Crossfit Open 15.2

It is the same as Open Workout 14.2
In 3 minutes perform 2 rounds of
- 10 overhead squats @ 95#
- 10 chest to bar pull ups.
At the end of 3:00 if you have finished the 2 rounds you have 3 minutes to do 2 rounds of
- 12 overhead squats @ 95#
- 12 chest to bar pull ups

keep adding 2 reps per 3:00 successfully completed.  If you finish before the 3:00, rest until the 3:00 is up.

My goal for this was petty simple, get through two rounds before the 3:00 cap.

I started my warm up at home.  Stretched my back, hips and shoulders before we left.

We got there early this time, I watch Clarisse go in heat 2 and I was booked in heat 3.  I warmed up a bit more, practised some overhead squats and a few pull ups. I used some homemade grips, which I didn't really notice.  I guess that means they worked, I didn't notice my hands. They were really comfortable on the overhead squat.

So then it was my turn.  Kiza was my judge.

After stabilizing in the overhead position, I did my 10 overhead squats unbroken.  Got to the pull up bar and chained 3 chest to bars (a record I think) and did 2 more before letting go.

My plan was get through the first round as quickly as possible and then fight for the rest of the 3 minutes to try and finish round 2.

I miss read the clock after I finished the first round I thought I gone over a minute 30, but I had 1:40 left not 1:20.  So I got back to the bar and quickly did another 10 overhead squats. Got back to the bar and started doing chest to bars I had one left with 7 seconds to go, jumped up and finished the round with 5 seconds to spare.

Coach Isabelle nearly lost her shit when she saw me doing overhead squats.

Having met my goal, I had really no plan for the next 3 minutes.  I caught my breath for a good 30 seconds before trying more overhead squats, I did 4, then 3 then 3 then 2.  Leaving me only a few seconds to get 2 chest to bar pull ups.

Last year I fought for 3 minutes to get 3 overhead squats.

This year I met my goal of getting through the first 3 minutes: 2 rounds of 10 overhead squats and 10 chest to bar pull ups, with 5 seconds to spare. Followed that up with another 12 overhead squats and 2 chest to bar for a total of 54 reps, including 32 overhead squats. I still can't believe it.

What a difference a year can make.

Crossfit log for Saturday, February 28th - Open WOD 15.1

Spent the day at the box watching the entire community throw down for 15.1

Nerves building minute by minute.

I was in heat 9 of 11 going about every half hour.  So it was a long day.

I ended up having to go to the corner store to get some calories.

I watched Clarisse do her workout.  She did amazingly.  I can't remember how many rounds she went for the first part, but she clean and jerked 95#!

Then I watched Kiza, I think she got 3 rounds + 8 reps. And clean and jerked 127# (I think a PR or within 3#).

Kiza was in heat 5.  So I still had too much time left.

Finally heat 8 starts so I begin my warm up. Kamil is in the same heat so we work together, I even gave him some gatoraid for some quick liquid calories as he too underestimate how long we'd be waiting before the workout.

So 15.1 is in two parts, first 9:00 AMRAP of:
- 15 toes to bar
- 10 dead lifts  115#
- 5 snatches 115#
immediately followed by 6:00 to establish
- 1 rep max clean and jerk

I completely screwed up my plan for this workout.  Not that I would've done much better if I hadn't but my mental place was one of confusion and frustration as a result.

My estimates were based on the practice WOD from Friday, but I had completely discarded the fact that we did fewer reps (9-6-3 intead of 15-10-5).  Having done 4 rounds in 10:12 with 2 minutes rest, I felt confident I could do 4 rounds with lest rest. Didn't account for more reps. 

Then I miscalculated my  plates for the second part.   I wanted to do 3 lifts. 175# which I knew I could do.  195# which I thought I could do and 215# which I hoped I could do.

But adding two 25# plates to 115# doesn't make 175#, so I had to add 5# but then I only had one set of 10# plates which got me to 195# but then I was out of plates I didn't even have enough for 205# (my current PR), Julie, my judge ran to get some plates, coming back with 2.5#  for 200#, I gave it a try but ran out of time after failing the clean the first attempt. Oh well.

The snatches were hard but the toes to bar were my limiter.

Managed 3 rounds a 1 toes to bar for 91 and 195# clean and jerk.

I'm still satisfied with my score, but it was frustrating nonetheless

Tempted to try the scaled version to see what I could muster.

Crossfit log for Friday, February 27th

The 2015 Crossfit Open has begun.

15.1 was announced last night and gearing up for tomorrows attempt we did an easier version today, to get the muscle patterns and to get a feel for how it's going to go tomorrow.

We did 4 round of
- 9 toes to bar
- 6 dead lifts
- 3 snatches
- rest 2 minutes

using the weight you plan to use tomorrow, since I'm doing Rx for every workout I can, I used 115#, between the 3rd and 4th round there was no rest, to get the full experience of going back to the t2b right after the snatches. (sucked).

The snatches were harder than I expected.  115# is just too heavy to do them easily.

Thankfully, on coach Alex's recommendation I checked to see if split snatch is acceptable and it is.  So that's good news for tomorrow.

It took me 10:12 to do the 4 rounds, so I think my game plan will be go for 5 rounds, on 0:30 - 0:45 rest between rounds.  If the snatches go better with the split, the toes to bar will quickly become the limiter. 

I'll have to dig deep.

We finished off the day with 1000m row at conversational pace, rest 4 minutes and repeat.

So 2000m of rowing over the span of 12 minutes to flush things out. 

Feeling good. Tomorrow should be interesting.

Crossfit log for Friday, July 11th

Today we revisited 14.2. 

Repeat until unable to complete on 3 minutes
2 rounds of:
- 10 overhead squats 95#
- 10 chest to bar pull ups.
Adding 2 reps to each every 3 minutes
If you failed to make 3 rounds, convert to a 9min AMRAP same increase rep scheme.

We had scaling options but I wanted to at least try and beat my score of 7 from the Open doing Rx.

Despite a variety of warm up exercises, I wasn't able to get low enough in the squat at 95# to put a dint in my old score.

Swtiched to scaled: front squats/ regular pull ups.

Managed 88 reps, to the end of the rounds of 12.

Depressing.

Need a break I think. 

Finished off with four sets of 5 back squats @ 65% of max: 185#

Crossfit log for Friday, March 28th: 14.5 the Open finale

That was a long workout.

I had hoped to take twice as long as the elites. Closer to three times!

14.5 was the first ever Open workout that wasn't an AMRAP (or fixed time as many reps as possible).

This was for time.  And it was killer.

The workout was alternating Thrusters @ 95# and bar facing over the bar burpees.

And it was a lot of reps: 21, 18, 15, 12, 9, 6, 3

That's 84 reps of each.  So 21 thrusters, 21 burpees, 18 thrusters, 18 burpees and so on.

Took me 4:18 do to the first round, extrapolating that, I was on pace for 17  minutes and change,  about twice the time the elites took.  Great.  Except I didn't maintain that pace. 

The round of 18 took me 6:07 the round of 15 took 5:33.  It just got harder and harder despite the fact that the number of reps per round got smaller.

Finished in a whopping 26:59.  Wanted to die.  Shoulders were toast.

Judged Adam's performance, he killed it in 16:27. I don't feel so bad, if a strong performer like Adam hit my goal, I'm happy with my score.

Crossfit log for Monday, March 24th

14.4

Ugh.

14 minutes of suck.

It was a chipper:
60 calories on the rower
50 toes to bar
40 wall balls
30 cleans 135#
20 muscle ups

Took me just over 3:00 to do the row.

Near the end I was pulling 1 calorie per pull.  Pull, 56, pull, 57, pull, 58, pull, 59, pull 59, come on, pull, 59, COME ON! Pull, 60!

Funny, but not funny.

Could not for the life of me string together more than 2 or three toes to bar in the first 10. I was quickly reduced to singles, which are way harder on the core.

Did the wall balls in sets of 5 or 6, but ran out of time.

Score: 142.  Really glad that's over.

Crossfit log for Monday, March 17th: 14.3 take two.

Okay, so by now you may have noticed a trend, where I say I'm only doing Open workouts once, then Monday rolls along and we find me taking a second crack at it.

This is the last time, I promise.

I blame my pacing strategy and the fact that my back was not in the least bit sore after Friday's attempt.  Clearly I didn't go hard enough.

I went Saturday, to watch the other athletes do the workout and got a few good tips.

One: step up, jump off.  Faster than step up step down, less taxing than jump up jump down.

Two: don't drop each rep.  Always do at least 2 reps, more if you can.

Three: Break up sets, even the early ones, but take very short breaks.

So I gave it one more go. Much better.

I did the first 10 at 135# very quickly, and started the set up, jump down box jumps.  I caught up to Kamil, who was going right beside me.

At 185# I did 3 sets of 5, with very short breaks.  Kamil got ahead of me here, but I caught him again on the box jumps. He noticed how quickly I was going, so he started doing them too.

Round 3, 20 reps at 225#, I did 2 sets of 5, and really started to fatigue. Took a longer break, then I did 3 more, then 2, and with coach Alex's encouragement, I got another 3, and finished off quickly with 2 more.

Started to slow on the step ups.  Did a couple of step downs, but mostly still jumped off.  Finish the box jumps at 6:43,  changed the weights to 275# and when I looked up the clock said 7:20, 40 seconds remaining.

I got a quick 2 reps, then one more and with 5 seconds left, somehow managed to get a 4th.

94.  Way better than 78.   This was my goal on Friday.  So I'm happy with this.

Crossfit log for Friday, March 14

14.3 was released last night. One again I opted to not watch and go in blind.

The only problem is I was not nervous enough to actually wake up. Thankfully Dexter had a bad dream at 5:20, just enough time to get out the door!

So the workout was a dead lift ladder ::) mixed with box jumps.

Round 1, 10 dead lifts@135# + 15 box jumps
Round 2, 15 dead lifts@185# +15 box jumps
Round 3 20 dead lifts@225# +15 box jumps
Round 4 25 dead lifts@275# +15 box jumps
Round 5 30 dead lifts@315# + 15 box jumps
There were bigger numbers beyond round 5 but really...I didn't even make it past round 3.

I decided to take my time. The guys in the first wave often made it to round four quickly but were unable to lift the new weight. I figured I could lift 275# a few times but I would need to get there without being fried.

I broke the first round, 5 and 5, and round 2 I did 5, 5 then singles, doing each rep for the last 5.

Round 3 was 20 singles. Sadly my box jumps were too slow and I ran out of time and didn't make it the 275#. That and the fact that we had yo change our own weights.

I was worried about hurting my back, but wasn't an issue.

Done.

Crossfit log for Tuesday, March 11th

Today we revisited 12.3

No strength work, just 18 minutes to complete as many reps as possible of
-15 box jumps 24" box
-12 push press  95# 
-9 toes 2 bar.

Rx was 115#, I probably could have done that, but my shoulders are still tired from yesterday.

First round I took my sweet time, but went unbroken for every station.  Round 2, the box jumps were easy, push press I stopped at 10 but didn't drop, rested in the front rack position.  Toes to bar fell apart a bit string only 2 at a time.  Rounds 3, 4 and 5 were similar,  I'd dropped the bar at 8 reps, and managed to get 5 t2b in a row before it fell apart again.

All told I managed 5 rounds and 15 box jumps with 4 seconds to spare.

Not too shaby.