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Posted by on Mar 3, 2014 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Strength Training, WOD

14.1 (The First Time)

14.1 (The First Time)

I left you last week preparing for 14.1. I’ve now done it once and have something to talk about. As promised I’m also including my work after 14.1 for the weekend, leading up to my second attempt today. Let’s digest this a little. 14.1 is basically a 10 minute sprint, so its miserable, start to finish if you’re doing it right. My lungs held out, my grip did not. Holding onto the bar, spinning the rope, it’s 10 minutes of grip work, terrible, terrible grip work. The saving grace is that if you can get through the snatches, you basically get 30 reps in 20 seconds for free. I completed 7 rounds flat, getting another 20 seconds to get back to the rope, boosts the score a lot, thats why I’m repeating it. I was originally pretty pleased with 315, I felt like I did what I set out to do, but if I can do better, why not?

14.1 315

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After 14.1, I refueled appropriately with my favorite B&J Flavor. Yum yummy. Judge me, I don’t care.

A1: Work up to 1RM Pause Front Squat; 7 sec pause at bottom
265
Alternatine EMOM
5 Rounds:
B1: 8 Burpees (6″ target)
B2: 3 Thrusters (70% of today’s Front Squat 1RM)
185

Alternating EMOM
5 Rounds:
C1: 8 Toes to Bar
C2: 6 Power Clean & Jerk (50% of Clean & Jerk 1RM)
135

Airdyne 30:30 (work:easy) x 20 sets, record calories per set

Then Saturday was a more “regular” training session, and Sunday was lighter, more recovery sprints. Leading to today’s retest. I’m a little nervous because my forearms are still a little tender, even with the rest and plenty of Marc Pro’ing.

Sunday was just a lazy day – I’m not complaining and neither is my P.I.C.

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