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Posted by on Mar 28, 2014 in Lifting and Crossfit, Master, Music and Rants, Rant, Recovery, WOD

14.5 – One and Done?

14.5 – One and Done?

Well today is an interesting day for sure. I’m not quite sure how I feel. Relieved a bit? Satisfied – maybe? Contemplative – definitely. Today was the last of the Open workouts, and while I won’t know where I stand officially until Monday when all the scores are in, I know that I missed the mark a bit on my goal to go to Regionals, on a team or individually. Though, if I’m being honest, I knew that the individual race has been over for some time, I wasn’t quite sure about the team one though, but it would appear as if I’ve come up short there as well. Let me be clear here, I am not defeated, and I don’t say these things as a complaint, simply a statement of fact for this region and my gym, it is what it is. I won’t go into the full year on recap mode yet, but I’m proud and content with the work I put in. Enough said there I think.


Every minute on the minute complete reps for 1 movement, move onto next movement the next minute
8 Rounds:
3 Power Snatches (70% of Snatch 1RM)
8 Bar facing burpees
3 Cleans (70% of Clean 1RM)

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


21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar Facing Burpees


Thursday was my tried and tested Airdyne & Marc Pro combo. It never fails to both suck and reinvigorate. Which brings me to 14.5 (yes I’m mostly ignoring Wednesday, but it wasn’t that interesting). I jokingly said to a few people last week that the worst part of 14.4 was what they left for 14.5, of the Open movements we’ve seen in years passed, it left only burpees and thrusters. Let’s be honest with ourselves here, there is no format of burpees and thrusters that would be pleasurable. It could be 2 on the minute for 2 minutes, and it would still not be fun. Even if you’re good at the movements, they’re terrible; and if you’re not very good at them, they’re downright nightmarish. It’s just the way it is. That being said, the rep format they chose was worse than I anticipated, that’s a lot of work, 84 reps of each to be exact; 168 total. Traditionally, the thruster and burpee are pretty low on the totem pole of movements I’m good at, again, being taller, that full squat to extension in both movements is costly. Though, thanks to Mike, I’ve been practicing both of these quite a bit, so I knew exactly what this would feel like. Similar to 14.4 I think I came at this in the right mindset, and as well prepared as I could’ve. Thus, I’m pretty happy with 13:51. I was shooting for right around 13:00, but given how I felt at the end, I’m content.

More than anything – I’m glad these 5 weeks are behind me, for many many reasons.

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