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Posted by on Mar 22, 2014 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Recovery, Strength Training, WOD

14.3 & Why I Really Like 14.4

14.3 & Why I Really Like 14.4

Wow I didn’t realize how long I’d let this go. I’ll blame 14.3, my posterior chain was so sore, and my CNS so fatigued, I just forgot to post again after I did it for real. Based on the testing I did for 14.3 I thought it would go better overall, I was hoping to get at least 20 deadlifts at 315. When I did it for real, I actually had an even better pace through 275, and even started strong at 315, but as soon as I got about 8 reps in at 315, man did it slow down. Thats just a punishing amount of deadlifts. Like everyone else who did this Monday, I was sore Tuesday and just taxed till about Thursday. The Marc Pro came up huge recovering this week.

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But life goes on. Here’s what kept me busy this week.

Monday
14.3 Balls Deep 142

rest 16 min

AMRAP 4 min:
15 Toes to Bar
30 Wall Ball Shots (20#) 10′ 1+28

rest 8 min

AMRAP 4 min:
15 Toes to Bar
30 Wall Ball Shots (20#) 10′ 2

20 min jog or Airdyne to cool down

Tuesday
A1: EMOM 9 min: 2 Muscle Ups
B1: EMOM 1 Clean & Jerk, increase 20 lbs for men, 10 lbs for women, each set until 1 rep failure, start at 60% of 1RM 265

5 Rounds:
400m Run
7 Ring Dips; 1 sec pause at bottom 145
7 Thrusters (55% of today’s Clean & Jerk 1RM) 17:22:00

Wednesday
A1: EMOM 1 Back Squat, increase 20 lbs each set until 1 rep failure, start at 60% of predicted 1RM 325
Every minute on the minute complete reps for 1 movement, move onto next movement the next minute
8 Rounds:
2 Snatch (70% of Snatch 1RM) 145
8 Ring Rows; tempo 10X1
2 Snatch (70% of Snatch 1RM) 145
8 Bar Facing Burpees

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

Friday
14.4 – 187

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Now let’s talk about 14.4. I really love 14.4. The last two open workouts were very polarizing, favoring a specific type of athlete, 14.4 is the opposite of that, there’s a little bit of everything for everyone, favoring the strongest overall athlete. This is where all the extra conditioning, the airdyne work, the gymnastics, really pay dividends. Plus there’s a little more strategy, but basically you want to push where you’re strong, and survive where you’re weak. For me that means push the row and WB, and survive the TTB and MU. Unfortunately the TTB are a fairly big part. I’m still very content with where I landed on this one. I’ll retest it Monday but I wouldn’t expect it to go significantly better or worse, I really think I’m at a +/- 1-2 reps here.

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