14.3

140317

Rough workout today, hardest I’ve had probably.

Snatch
160×3
170×3
185x2x3
Clean and jerk
200×3
215×2
225×2
210x2x2
Squat
380x3x8

10—>1 ring dip, pullups (strict)

5×10 ring push-ups

140315

Pretty blown up the past 2 days. Hoping to recover tomorrow and hit it hard Monday.

Power snatch 132x3x3
142x3x2
Power clean 165×3
180x3x3
190x3x2
Power jerk
153x3x3
And some more sets of 3 but I can’t remember what weight.

Open wod 14.3
105 reps, took it easy (total rest/transition time of 4 minutes…yes half of the workout) I didn’t want to blow myself up but I wanted to get a small taste on what this workout looks like. Interesting one to say the least. I paced it out slow and figured I would be ending somewhere in the 275# deads, those were spicy for sure, but not titillatingly so … Basically for a guy like me, get back to the 315 bar with a minute left and just see what you can get. Hopefully you don’t paint the drywall with your lumbar shrapnel along the way.

140313

Photo is of Eric Zoesch blastin nature with some actual film. Check his photos out at http://instagram.com/ezoesch

Afternoon Stuff:
BTN JERK 200x3x3
215x3x2
Push Press 165×5
175x5x2
190×5
Jerk dip squat 225x5x3

5 min AMRAP one arm kettlebell party:
5 swings, 5 clean and jerk, 5 snatch (53# bell)
Rest 5 min
Death by parallette party:
push-up, pass though, dip, pass through ( 1 combo the first min, 2 the second min, 3 the third min, etc…)

Lots of Bandy tricep push downs…like 25×5, plus some face pulls to round off the buffness.

PM stuff:
10 min amrap
5 strict pullups
10 burpees
15 airsquats
8 rounds + 5 pulls

Some deadlifts
135×5, 225×5, 315x5x2, 225×5, 135×5

Time for bed. bye.

140312

Struggled coming back today. Been sick the past couple days so felt overall fairly weak.

A.M.
5 rounds @ Z1
1min air dyne
1 min forward leaning rest on rings
1 min row (emphasis on strait lumbar)
1 min handstand practice
1 min jump rope (double, singles, skips)
1 min burpee ctb pull-up

P.M.
Back Squat 315x10x3
Hang snatch 152x3x5
Halting snatch deadlift 180x3x3
Overhead squat 165x3x5

Video of squats and snatches )

Back in Anchorage

Planet BP Alaska – Noel Nocas CrossFit – Thanks for the love BP Alaska.

Back in Anchorage! I am ready to sleep a lot and cram a ton of skill work in. Of course I plan on moving copius amounts of pounds with a 1 REP MAX Back Squat at the end of my R&R.

I might even do a bit of cardio and who knows maybe CrossFit Games workout 14.3.

ARTICLE: Planet BP Alaska – Noel Nocas CrossFit Article