"Michael Myers"...

3 Rounds for Time of:

10 Ring Dips
20 Push Press (95)
400M Run

12:33 Rx - Solo (running sucks enough when you have someone to chase!)

“Man Test”…

5-4-3-2-1 Squat Snatch (135)/Elevated HSPUs(2 45#plate)

5-4-3-2-1 Clean and Jerk (225/155)/Pistol5-4-3-2-1 

5-4-3-2-1 Deadlift (315/215)/Muscle Ups

Above was Rx

I did :

5-4-3-2-1 Power Snatch 115/2-45# plate Elevated HSPUs

5-4-3-2-1 C&J 135/ Pistols

5-4-3-2-1 Deadlift 315/Muscle Ups

Finished with 3 Dls & 2 MUs @ 30:00

7 reps short of finishing - DNF – First ever. ;(

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

12:59 Rx

OHS felt good. Broke them up 11/10, 8/7 & 9. Spent almost 10 minutes on the 90 pull ups. Have done done that many pull ups in a WOD in months. Pull Ups smoked me!

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

Snatches OTM - 15...

"The Olympic snatch is gymnastics with a bar" - Mark Rippetoe

5 Squat Snatches OTM for 12 minutes - 65#

First time ever doing full snatches in a WOD. I am going to focus on them in my OLY training as I think they will be more beneficial in my overall training. 

65# for 60 reps was tough - but I feel better for doing it!

The Perfect Rep...

"I've heard that Arnold Schwartzenegger once said that one rep, perfectly performed, is more valuable than 10 reps performed without thought. Or something like that. It may be lore for all I know, but it doesn't really matter.

Did he mean that I should do one perfect rep and call it quits if I'm not going to stay focused? Maybe he meant something really straightforward like that, but I think there could be more to it. I think he meant that even if there are 100 to do, all I have to do right now is one perfect rep. Then another. Then another. Perfecting this rep. Until I'm done. So much of the time I make the last rep the only one that counts, and then I don't remember anything that came before it". - 
CrossFit LA

This hit home with me. As I try to get closer to my goal of a 200# snatch and 250# clean I realize that perfecting my movements will be crucial in taking the next step. Technique and consistency are the keys to taking then next step. 

Mark Reifkind put it best - "And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."

CFNE Master’s Results

	Final
		WOD1	WOD2	WOD3	WOD4	Total
1	Mike Noe	4	3	2	9	18
2	Kevin Cronin	1	8	8	7	24
3	John Dunlap	1	16	3	6	26
4	Eric Rap	9	6	3	10	28
5	LJ DiCarlo	4	5	10	10	29
6	Paul Piccioli	15	1	13	1	30
7	Greg Davis	11	6	6	8	31
8	THomas Freddell	8	8	8	10	34
8	Jack Daly	3	23	6	2	34
10	Rafael Martinez	15	4	13	3	35
11	Paul Brickley	11	10	13	5	39
12	Chris Neeb	11	10	13	16	50
13	Mark Mechtenberg	11	10	13	17	51
14	Chris Landry	10	13	11	25	59
15	Mike Giorgio	18	2	34	10	64
16	Marcus Wilson	4	35	1	28	68
17	Matt Goodwin	18	18	13	20	69
18	Rasheed Brown	4	17	29	21	71
19	Kevin Kittredge	21	15	23	14	73
20	Bob Rinaldi	31	26	13	4	74
21	Joe Assencoa	27	23	11	14	75
22	Dana Randolph	23	22	21	19	85
22	Rob O’Brien	23	32	3	27	85
24	Dan Smith	15	34	13	25	87
24	Mike Braatz	29	20	21	17	87
26	Kevin Dushney	21	18	34	22	95
27	Ilya Papok	18	27	23	28	96
28	James Farnham	27	21	32	23	103
29	Mike Fernando	31	23	27	28	109
30	Pat Murphy	23	30	23	34	110
31	Dave Parker	29	29	23	31	112
32	Kirk Fougere	31	30	29	23	113
33	Jack Siegel	36	14	29	36	115
34	Sean Fielding	31	27	28	31	117
35	Jim Bleakley	23	36	34	33	126
36	Ken Sawyers	35	33	33	35	136

WOD 1
AMRAP 1: Thrusters (95, 65)

WOD 2

AMRAP 6:
5 Pull Ups
10 Power Cleans (95,65) (85, 55)
15 Double Unders OR 50 Single Unders

Watch Video for Details….

WOD 3
In 2 Minutes:
Max Snatch Plus 3 Overhead Squats

WOD4: 
6 Minute Up Ladder of:
Burpee Box Jump, 20″
Wall Ball (20)

Toes to Bar OR Abmat Sit Up

Watch Video For Detials…

Here are the final results from the Master's Competition on Saturday at CFNE. I did my best and have no regrets. My plan was to try to maximize my points in WODs 1 & 3 and do my best in WODs 2 & 4.

WOD:1 I finished with 21 thrusters in 1 minute. I was at 15 or 16 at 30 seconds and flames out from there. I was aiming for 25. Those 4 extra reps would have made a HUGE difference.

WOD 2: Because I lost my double unders I knew this one would kill my total score. I probably lost 1.5-2 rounds to the competitors who did double unders but knew this going in.  I got 3+5 when I tried it before the competition without the thrusters to start - so anything over that would have been sweet!. I finished with 2+38 and was in 30th place after two events.

WOD 3: I have been working on my snatch and thought this was my best chance to make up some ground. I warmed up with 135# and felt good. My PR is 165# (two weeks ago) so I used that as a gauge for where I wanted to be. I got 145# in about a minutes time and had one minute left. I decided to go for 165# and ended up getting final OHS with one second to go. 

WOD 4: I finished with 6 rounds plus 5 reps on the last WOD. Still near the back of the pack but I kept moving and chipped away at the reps. A few "no reps" on the wall balls as the beginning through me off a bit but they got better as I went along. 

Overall I am pleased with my performance. I know my weaknesses and and this competition only highlighted them but it was an awesome experience.