Training Adventures

Heavy KB swings, Clean thrusters, pull-ups, running

2012-01-27T12:03:00.001-08:00

On the minute for 16 minutes: 7 kettlebell swings (24 kg) = 112 total

3 rounds
10 clean thrusters (75#)
10 pull-ups
200m run

Time: 11:40

OH Squats, met con

2012-01-25T12:49:00.001-08:00

OH squats
75# x 5
85# x 5 -> failed on the 3rd
80# x 5, 5

Met con: 3 rounds
10 push presses (75#)
10 lateral burpee box jumps (20")
10 toes to bar

Time: 8:24

Jack (abbreviated)

2012-01-23T11:03:00.000-08:00

20 min AMRAP
10 push presses (75#)
10 KB swings (20 kg)
10 box jumps (20")

I finished 7 rounds in 16 minutes. The push press was the hardest - hard on my wrists, and I was worried about losing lower back form.

CFE

2012-01-22T10:41:00.000-08:00

800m run (3:18)
4 min rest
800 m run (3:21)
4+ min rest before met con

4 rounds
10 box jumps (20")
20 unbroken KB swings (16 kg)
10 toes-to-bar
run (400m, 300m, 200m, 100m)

Time: 14:57

C&J

2012-01-11T18:13:00.001-08:00

Limited time, so I just worked up to a 1RM C&J
I got a 135# clean (twice) but not the jerk. I got the 125# jerk.

Back squat; prowler, clean, muscle-up wannabes

2012-01-10T19:49:00.000-08:00

Back squat (singles)
175# x 5, 180 x 2, 185 x 2, 190 x 1

Met con: 12 minute AMRAP
50m prowler push (45# plate on the sled)
5 hang power cleans (100#)
1 strict pull-up + 1 ring dip (instead of 3 muscle-ups)

Jerks, shoulder-intensive AMRAP

2012-01-09T10:00:00.000-08:00

Split jerk: 8 singles at 85% (110#)

3 rounds
3 min AMRAP:
- 3 jerks (95#)
- 6 kettlebell snatches (16 kg) - 3 per arm
- 9 push-ups
1 minute rest between 3-min intervals

Rd. 1: 2 rounds + 4 reps (40)
Rd. 2: 2 rounds + 1 rep (37)
Rd. 3: 2 rounds + 1 rep (37)
Total: 114 reps

Back squat, Helen

2012-01-07T13:49:00.000-08:00

Back squat: 175# x 3, 3, 3
(Uf da - before Christmas, I did 7 triples at this weight!)

Heavy-ish Helen
3 rounds:
400m run
21 KB swings (20 kg)
12 pull-ups

Time: 12:48

Power cleans, burpee shuttle runs

2012-01-06T12:43:00.000-08:00

Worked up to an 80# squat snatch.

Met con: 10 rounds:
AMRAP power cleans in 20 sec (95#)
Rest 40 sec
AMRAP burpee shuttle runs in 20 sec (10m)
Rest 40 sec

I got 59 cleans and 40 burpees.

Presses & met con

2011-12-19T22:09:00.000-08:00

Press:
45# x 5, 5
55# x 5, 5
65# x 5
75# x 5

Met con: 4 rounds, 2:30 per round
250m row
10 toes to bar
KB swings (20 kg) - as many as possible before 2:30 is up
Rest 1 min

Score is # of swings
I got 12 + 10 + 11 +8 = 41 total

Endurance!

2011-12-18T12:30:00.000-08:00

12 > > > 1
Burpee box jumps (20")
GHD sit-ups
Thrusters (25# dumbbells)
200m run

34:21
UF DA! I didn't drink water before this workout and got a big headache afterwards. Tough, but I'm glad I did it!

This is my 1100th post!

2011-12-16T11:18:00.001-08:00

Back squat: 7 triples, all at 175#

Met con: 5 rounds:
12 lunges (75# barbell across shoulders)
30 double-unders
8:08

Double unders felt pretty good!
Rx'd was 75# overhead... maybe next time.

OH squats, nifty met con

2011-12-15T11:31:00.000-08:00

OH squats: 5 doubles at 80%
85# x 2, 2, 2
95# x 2, 2
(I think I underestimated my 1RM.)

Met con:
3 rounds of:
3 min AMRAP:
- 5 hang power cleans (75#)
- 5 front squats (75#)
- 5 push-ups
Then a 400m run at the end of the 3-min interval
Then a 1-min rest before starting the next round.

Round 1: 3 rounds + 10 reps, finished at 5:05
Rd 2: 3 rd + 9, 11:11
Rd.3: 3 rd + 10, 17:08

400s & deadlifts

2011-12-13T14:27:00.000-08:00

20 min AMRAP
400m run
21 deadlifts (105# rx'd)

I finished 6 rounds in ~19:30. Not as hard as yesterday's.

Snatches, met con

2011-12-12T14:31:00.000-08:00

Snatches - 8 doubles at 73# (85% of 1RM)
Felt really good! Just the right amount of weight. Went from the floor, landed in a full squat.

Met con:
30 burpees
3 rounds of:
- 10 hang power cleans (95#)
- 15 pull-ups
- 20 air squats
800m run

Total time: 15:35

Endurance WOD

2011-12-11T13:09:00.001-08:00

1 mile run (7:53)
4 rounds of:

10 goblet squats (holding Clark, 24#)
10 kettlebell swings (16 kg)
10 walking lunges (2 rounds holding Clark)
25m prowler push (100#)

1 mile run (7:33)

Total time: 24:25

I pushed it on the last 800m - Clark was fussy, so I wanted to get back to the gym to comfort him!

Heavy met con

2011-12-09T20:14:00.001-08:00

5 rounds:
1 strict pull-up + 1 ring dip (rx'd was a bar muscle-up)
5 front squats (125#)
10 kettlebell snatches (5 right, 5 left, 16 kg)

Time: 8:37

Yay unassisted ring dips! I did have the straps set narrow, which makes it a little easier.

Endurance WOD

2011-12-03T16:22:00.001-08:00

Round 1:
100m run
9 box jumps (20")
9 sit-ups
9 burpees
Round 2: 200m / 15 reps
Rd 3: 400m / 21
Rd 4: 200m / 15
Rd 5: 100m / 9

Time: 15:02

400m sandwich met con

2011-11-22T13:42:00.001-08:00

400m run
15 - 10 - 5:
Kettlebell swings (20 kg)
Push-ups
Pull-ups
400m run

Time: 9:56

Rx'd was 24 kg swings, and 25# dumbbell thrusters instead of push-ups. I'd like to do this one again.

Jerk 1rm, met con

2011-11-20T16:13:00.001-08:00

Worked up to a 125# jerk, but it was messy (press-out). Need to work on getting my front foot farther forward on the split stance, and toe straight ahead instead of turned in.

Met con:
1 min double-unders
1 min pull-ups
45 seconds of each
30 seconds of each
Total reps: 131

Lame met con. I'm jealous of Scott's CFE WOD this morning
800m- 400m - 200m run
18 -15 - 12 Fight Gone Bad exercises
(Wall ball, sumo DLHP, box jump, push press, row)

Maybe I'll his this tomorrow...

Cindy-ish + thrusters

2011-11-12T14:24:00.001-08:00

On the minute for 10 minutes:
3 pull-ups
6 push-ups
9 air squats
Thrusters until the minute is up (65#): 10 - 3 - 3 - 4 - 4 - 4 - 4 - 3 - 4 - 3

42 thrusters total (Score is 65# x 42 = 2730#)

Putting the bar next to the pull-up rack would have improved my score significantly!

CFT

2011-11-07T16:35:00.001-08:00

Back squat: 185, 205f, 205
Press: 75, 95f, 85, 90
Deadlift: 205, 225, 245

Total: 540

(In January, while pregnant, I lifted 235 - 100 - 245.)

Light met con

2011-11-06T15:03:00.000-08:00

Took it easy today - definitely feeling Friday night's workout. Also, I was minding Clark.

5 rounds:
10 - 8 - 6 - 4 - 2 Power cleans (75#)
10 - 8 - 6 - 4 - 2 Push-ups
30 double-unders

8:30

Couldn't finish the last set of double-unders - my right calf got injured. My 3rd set was unbroken though!

Presses, burpees, OH squats

2011-11-05T14:23:00.000-07:00

Press (triples): 45, 55, 65, 75, fail on 85# (not even one rep!)

3 rounds:
10 burpees
10 overhead squats (65#) - rx'd was 95#

Time: 4:33

I need to work on shoulder mobility & stability.

Running Cindy

2011-11-04T21:12:00.001-07:00

AMRAP in 20 minutes:
~150m run (out the back door, to the wall and back)
5 pull-ups
10 push-ups
15 squats

Finished 9 rounds + 150m + 1 pull-up

I'm worn out!

Back squat, running, c&j

2011-11-03T15:11:00.000-07:00

Part 1: Back squat 5 x 3.
175 - 175 - 175 - 175 - 175#

Part 2: 4 x 400m run, 2 min rests
1:30 - 1:30 - 1:27 - 1:28
(I ran from just outside the back door to just outside the front door.)

Part 3: 3 x 10 clean & jerks (95#), 2 min rests
1:34 - 1:27 - 1:20
(I hope I counted correctly!!)

I really liked this WOD. I rested maybe 10 minutes between each part?

CFE - running, thrusting, pushing

2011-10-30T15:48:00.000-07:00

5 rounds:
800 - 400 - 200 - 100 - 50m run
2 - 4 - 6 - 8 - 10 thruster (75#) & pike push-up

14:09

I really need to work on my handstand push-ups - my shoulders felt really loose. I couldn't even do them with my feet on a short box - had to do "down dog" push-ups. During the last round, I figured out that I need to keep my shoulder blades squeezed together. Running & thrusters felt pretty good!

Deadlift, double-under met con

2011-10-27T12:22:00.000-07:00

5 rounds:
3 deadlifts (185#)
6 OH squats (75# 1st round, 45# thereafter)
12 push-ups
24 double-unders

12:04

Rx'd was 195# / 95#
Push-ups were slow. All double-under sets were unbroken!

Power clean met con

2011-10-22T11:24:00.001-07:00

5 rounds:

5 power cleans (105#)
10 burpees
15 box jumps (20")
7 toes to bar
200m run

24:00

Toes to bar were the hardest - my core is a little tired from Michael!

Michael (scaled)

2011-10-21T14:23:00.001-07:00

3 rounds:
800 m run
GHD sit-ups (50 - 30 - 20)
GHD back extensions (50 - 30 - 20)

Time: 22:03

Jerk 1RM + 20 min AMRAP

2011-10-19T13:29:00.000-07:00

Split jerk, worked up to a heavy single: 125#
75 x 5, then singles: 85 - 95 - 105 - 115 - 125

Met con: AMRAP in 20 minutes
5 pull-ups
10 box jumps (20")
15 KB swings (16 kg)

10 rounds + 15 reps

I felt good on the pull-ups! I was focusing on driving my elbows back. Box jumps felt pretty good too - I focused on a tight stomach, and landing with my feet in the right place. I got unbroken sets several times! Swings did not feel super heavy, but my lower back was aching.

Deadlifts, light sprint

2011-10-18T12:18:00.000-07:00

Deadlifts - work up to a 3RM
185 x 3, 205 x 3, 225 x 3
(I bet I could have done 225 x 4 though!)

Sprint met con: 1 round
50 box jumps (20")
200m sprint
30 weighted sit-ups (25#)

4:02

Death by C&J

2011-10-17T16:05:00.000-07:00

Strength portion: a doublet, consisting of a squat clean and a power clean
95, 105, 115#

Met con: C&J ladder. Do 1 c&j the first minute, 2 the second, etc., until you can't complete the given number of lifts. Rest 1 minute, then go back down the ladder. 85#
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 6 - rest - 7 - 6 - 5 - 4 - 3 - 3

Felt good!

PR Party Helen!

2011-10-16T20:34:00.000-07:00

The gym was pretty empty by the time we arrived, so I worked out mostly alone. At least I had Scott & Clark cheering for me!

Helen: 3 rounds
400 m run
21 kettlebell swings (16 kg)
12 pull-ups

12:55

The running felt OK.
I did the swings in 2 sets on the last 2 rounds
I wish I could string more pull-ups together. I was doing mostly triples and doubles.

CFE tabatas & 400's

2011-10-14T17:30:00.000-07:00

KB swing tabata (16 kg): 9, 9, 9, 9, 9, 9, 9, 9 (72 total)
400m run
Air squat tabata: 22, 18, 17, 18, 17, 17, 16, 17 (142 total)
400m run
Hollow rock tabata: 8, 9, 8, 7, 7, 7, 7, 7 (60 total)
400m run
Box jump tabata (20"): 10, 9, 7, 8, 7, 8, 8, 8 (81 total)
400m run
Burpee tabata: 6, 5, 3, 4, 5, 4, 5, 5 (37 total)
400m run

Great workout! Totally pooped afterwards.

Deadlifts and met con

2011-10-13T17:22:00.001-07:00

Deadlifts - doubles
165 - 185 - 195 - 205 - 215 - 225
Felt strong today, decent form! Yay!

Met con: 5 rounds:
5 OH squats (65#. Rx'd was 85#)
10 burpee box jumps (20")
5 presses (65#. Rx'd was HSPU's)
12:38

Liked this met con - good mix of strength (presses) and cardio (burpees)

Back squat, rowing met con

2011-10-10T11:33:00.000-07:00

Back squat
165 x 3, 3
170 x 3
175 x 3
180 x 3

Met con: 5 rounds
Bear complex (85#): 5 - 4 - 3 - 2 - 1
Pull-ups: 10 - 8 - 6 - 4 - 2
Row: 30m - 100 - 200 - 400 - 800

Time: 16:32

Rx'd met con was a lot more - 100# bear complex, 18 --> 3 pull-ups (60 total, I did 30), and running instead of rowing (which would have been easier, I think, but it was raining).

Tweaked my back a little bit on one of the bears?

Squatting felt pretty strong today. Yay!

Front squats, sled-pulling met con

2011-10-09T22:09:00.000-07:00

1 1/4 front squats
(Squat below parallel, raise to just above parallel, then go right back down again and then all the way up.)
165 x 3, 3, 3, 3
95 x 3

Met con: 3 individually timed rounds
30 yd walking lunge (45# BB overhead)
30 yd sled pull sprint (25#)
30 yd backwards pull ( " )
100 m farmer carry (40# DBs)

Times: 2:38, 2:17, 1:54

I got faster because my transitions improved. I didn't like this WOD all that much. Walking lunges were good, but I felt awkward and not all that challenged on the other movements. Should have gone heavier on everything?

Met con

2011-10-08T12:16:00.000-07:00

5 rounds:
10 burpees
15 KB swings (20 kg)
40 double-unders
1 min rest

20:40

After Thursday's dismal performance, I just wanted to complete this WOD. I did!

Deadlift, Tabata row

2011-09-30T10:10:00.000-07:00

Deadlift
185 x 3
195 x 2
205 x 2
215 x 1
225 x 1
235 x f, f
225 x 1

Tabata row: 89, 94, 93, 93, 92, 91, 90, 91m

Aborted track WOD

2011-09-27T19:10:00.000-07:00

CFE WOD with Amy. I ran one 400m sprint and felt something (a tear?) in my left quad so quit. Sigh.

CFE - KB swings and hill sprints

2011-09-25T12:31:00.000-07:00

5 rounds:
10 KB swings (20 kg)
Hill spring (150m??)
Rest is the walk back down the hill

My round times were: 0:56, 0:56, 1:01, 1:02?, 0:59
Rests were 4 minutes on average.

Swings felt heavy but fine. Sprints were super tough!

Jerk & Power cleans + burpee pull-ups

2011-09-22T19:55:00.000-07:00

Worked up to a 125# jerk. Did not go to failure.

Met con: 9 - 8 - 7 - ... - 2 - 1 - 10
Power clean (95#)
Burpee pull-up

16:40

I didn't think I'd be able to complete 55 reps, so I started at 9 and worked down. But I felt pretty good at the end, so I did a set of 10 at the end! Fun WOD. This was my first time doing rx'd burpee pull-ups - turns out I really like them!

Front Squats & Jackie-esque

2011-09-21T21:30:00.000-07:00

Front squats - 5 doubles
135 - 145 - 150 - 155 - 160 fail

Met con
1000m row
50 seated twists (25# dumbbell)
30 KB swings (24 kg - uf da!)

8:39

2011-09-20T22:16:00.000-07:00

Was feeling worn out and out-of-shape after last week's trip to MN, but I'm really glad I went to the workout tonight!

4 warm-up 100's, at 60% - 90%
10 100m sprints, with 60s rest in between each

I ran them all in 16 or 17 seconds. The last 3 felt *really* heavy. I focused on leaning forward, getting my legs behind me, rather than striking the ground out in front. Tough workout.

Air squat Annie

2011-09-10T14:24:00.000-07:00

At-home workout, since I overslept and missed the WOD in Central Park!

50-40-30-20-10
Air squats
Sit-ups

9:38

I did the sit-ups without an ab mat. Half with knees together, half in a "butterfly" position.

CFE WOD

2011-09-09T14:37:00.000-07:00

Amy assigned this WOD last Friday for the CF Endurancers, but I was gimpy and babysitting, so I did it today instead! She assigned running, but I subbed rowing - still taking it easy on my calf.

400m row, 20 box jumps, 20 double-unders
400m row, 20 KB swings (16kg), 20 d-u's
400m row, 20 air squats, 20 d-u's
Repeat with 200's and 10's
Repeat with 100's and 5's
(9 rounds total)

21:44

Very pleased that my calf didn't hurt at all during the double-unders & box jumps!

Back squats & a mini Cindy

2011-09-07T14:27:00.000-07:00

Back squat: 5x5 at 165#

Went easy on my calf and did 5 rounds of Cindy (6:30) rather than Annie. One round in, I realized I could have done Air Squat Annie. Oh well.

Tiny track workout

2011-09-06T21:44:00.000-07:00

My calf has been out of commission for over a week, so I was really pleased that I was able to run with no pain/cramping tonight! I only did one round of the WOD, following Scott's advice to quit while I was ahead and not re-injure it. Scott and Gary did two rounds.

100m run - rest the time it took to run 100m
200m run - rest 200m time
400m run - 1:25

Not sure what my 100m and 200m times were, but it felt great to get a 1:25 400m! Yay!

Heavy cleans, lots of thrusters

2011-09-06T15:29:00.001-07:00

Clean - try for a PR
115 x 1, 1
125 x 1
135 x 1
140 - 3 fails... just couldn't get under it. But I was close!

Thrusters - max reps at 65# = 25
(My wrists gave out first.)

Back squat, Mini met con

2011-09-06T10:14:00.000-07:00

Back squat: 165# x 5, 5, 5
(A month a go, I carried this weight across 5 sets. Intended to do that again today but couldn't.)

Met con: 3 rounds (rx'd was 5)
400m row (rx'd was running, but it was raining)
7 burpee pull-ups
12 KB swings (20 kg. Rx'd was 24kg)
Time: 12:07
I intended to do 5 rounds but quit early.

First day back after a week of being sick/busy/stressed. Needless to say, I was not at my peak!

Cindy at home

2011-09-04T16:17:00.000-07:00

13 rounds + 5 + 4

(Jumping pull-ups)
Push-ups felt stronger than before!

Front squat, aborted met con

2011-09-01T17:23:00.000-07:00

Front squat - 3 sets of 10 squats, starting each set on the minute, 95#

Started Half Badger but didn't even make it through the first 400m run because of my calf. Did rounds of Cindy until Scott finished his Half Badger. Got through ~6 rounds in 10 minutes.

Presses, aborted met con

2011-08-29T17:22:00.000-07:00

Press 5x5
65, 65, 65, 70, 75(x4)

Met con: 3 rounds
10 jerks/presses *
15 med ball cleans (20#)
15 pull-ups

Time: 12:06

* Started off doing jerks (75#), but my calf was bothering me, so I switched to presses (45#)
R1: 10 jerks
R2: 3 jerks, 7 presses
R3: 10 presses

Rx'd jerks were much heavier, but my shoulder was feeling funny so I dropped down to 75#.
Broad jumps were rx'd instead of med ball cleans, but I wanted to spare my calf.

Central Park WOD!

2011-08-27T10:00:00.000-07:00

3 rounds, Fight Gone Bad style (1 minute at each of 5 stations, followed by a minute of rest)
KB snatches (16 kg)
Push-ups
Box jumps (20")
Medicine ball cleans (20#)
Ring holds (~5 sec at a time)

Round 1: 79 reps
Round 2: 76
Round 3: 75

Fun WOD, but my calf cramped up on the ~~run~~ walk home. :-(

The Chief

2011-08-26T19:54:00.001-07:00

3 min AMRAP:
- 3 power cleans (85#)
- 6 push-ups
- 9 air squats
- rest 1 min

Repeat for 5 cycles.

I got a total of 290 reps. That's 4 rounds per cycle, plus 2 cleans at the very end. Fun WOD!

Back squat & met con

2011-08-24T17:29:00.000-07:00

Back squats: 7 sets of 3
115, 125, 135, 145, 155, 165, 175

(I did this rep scheme back in December, and went from 165 up to 195!)

Met con: 3 rounds
5 thrusters (85#)
10 deadlifts (155#)
15 burpees

9:33

The weights were rx'd, but the rounds were not. Should have been 4.

Double-unders & ring rows

2011-08-23T14:34:00.001-07:00

Bailed on the strength portion of today - had to nurse a baby, plus my hand was ripped from Fran yesterday.

Met con: AMRAP in 15 minutes
21 double-unders
7 chest-to-bar pull-ups (I did ring rows, due to the hurt hand)

8 rounds + 21 DU's

Rx'd was 12 rounds for time. The double-unders weren't too much of an issue, but the ring rows were getting heavy!

Hang cleans; Fran

2011-08-22T11:04:00.001-07:00

Hang cleans, singles: 115# x 1, 1, 1, 1, 1

Fran rx'd: 21-15-9
Thrusters (65#)
Pull-ups

8:06

Arboretum run

2011-08-21T15:45:00.001-07:00

Today's run went better than last Thursdays. My loop was a little longer, and I didn't have to walk as much (only 2:30 out of a 35-minute run). I still got some blisters on the soles of my feet (no more long runs in FiveFingers for me!) and my ankles were feeling cranky. Still, a marked improvement over 4 days ago!

Deadlifts, running met con

2011-08-19T15:20:00.000-07:00

Deadlifts - heavy singles
185 - 185 - 195 - 195 - 205 - 205 - 215

Met con: 3 rounds:
800m run
10 cleans (95# - rx'd was 105#)
10 KB swings (20kg - rx'd was 24kg)
10 toes to bar

24:32

Short Arboretum run

2011-08-18T17:17:00.000-07:00

I was out for about half an hour. The first 15 minutes were alright, but I got blisters and out of breath after the turn-around and had to walk quite a bit on the way home. Need to get back in running shape!

Snatches, a quick met con

2011-08-17T17:13:00.000-07:00

Hang power snatch - 10 singles
65 - 65 - 70 - 70 - 70 - 75 - 75 - 75 - 80 - 85f, 85 messy!

Halting snatch deadlift
115 x 2, 2, 2, 2, 2

Met con:
40 squats, 40 sit-ups, 400m run
20 / 20 / 200m
10 / 10 / 100m

Time: 6:49

2011-08-16T17:18:00.000-07:00

Deadlifts
185 x 3
195 x 2
205 x 2
215 x 1
225 x 1

Met con: 3 rounds
12 front squats (95#)
12 burpee pull-ups (low bar)
9:26

5RM backsquat; running Grace

2011-08-15T11:37:00.000-07:00

Back squat: 165# x 5
That felt pretty close to my max for the day.

Met con:
10 clean & jerks (85#)
400m run
10 c&j
200m run
10 c&j
100m run

time: 7:47

I liked this! Running didn't feel like a slog. Weight was heavy, but light enough that I could keep moving.

Jerks - tweak!

2011-08-12T11:40:00.000-07:00

Was aiming for 7 heavy single jerks, but I tweaked my neck/shoulder muscle while trying to stabilize. :-(

105 - 105 - 115 - 115 - 115 (tweak!) - 105(still hurts)

No met con - let shoulder rest.

Cleans & a met con

2011-08-11T16:39:00.001-07:00

Worked up to a heavy triple on the clean. Got 115x3. Tried 120, but failed on the third one.

Met con: 5 rounds
21 weighted jumps (45# barbell)
15 kettlebell swings (16 kg)
9 push-ups

11:18

Back squat & met con

2011-08-09T11:45:00.000-07:00

Worked up to a 185# back squat. Failed on 195#. Boo.

11 min AMRAP:
3 power cleans (75#)
1 thruster (75#)
5 KB swings (20kg)
7 pull-ups

5 rounds + 3+1+5
(or was it 4 rounds? tough to keep track...)

Should have gone heavier on the cleans

Heavy clean; lots of Bears

2011-08-08T16:30:00.000-07:00

Worked up to a 125# clean (full). Messy, but I got it. Need to get quicker elbows.

1 Bear complex every 30 seconds, for 10 minutes. 21 reps total, 75#. Should have gone heavier.

Good first day back!!

Grace. Rx'd and PR'd

2011-07-14T14:34:00.000-07:00

5:23

2011-07-13T14:23:00.000-07:00

10 rounds:
5 dumbbell snatches, right arm (35#)
5 dumbbell snatches, left arm (35#)
10 box jumps (20")

13:01

Prescribed was a 24kg KB snatch. I could have handled a little more weight, but my wrists are glad I used a dumbbell instead of a kettlebell!

2011-07-12T11:32:00.000-07:00

Front squats (doubles)
115# x 2, 2, 2, 2, 2
125# x 2
135# x 2
145# x 2
155# x 2

Met con: 7 rounds:
3 jerks (95#)
5 KB swings (1.5 pood = 24 kg)
7 roll-ups

8:09

Uf da!

2011-07-11T17:03:00.001-07:00

10 rounds, starting on the 2:00

1 power clean (105#)
4 pull-ups + 4 ring dips (blue band)
50m sprint

Could have gone a little heavier on the cleans, and maybe 5 or 6 pull-ups & dips
Felt good to sprint!

2011-07-09T15:37:00.000-07:00

Clean deadlifts (singles): 145 - 155 - 155 - 165 - 165

Met con:
15 thrusters (65#. Rx'd was 75#)
25 double-unders
9 thrusters (65#)
25 double-unders
2 minute rest
21 pull-ups
25 double-unders
15 pull-ups
25 double-unders

Time: 14:10

2011-07-08T15:15:00.000-07:00

OH squat (triples)
65 - 75 - 85 - 95 - 100

Met con: 7 rounds
3 wall walk-ups
50m sprint
8 box jumps (20")

14:27

2011-07-06T15:14:00.000-07:00

Clean doubles (hang squat clean + full clean)
95 - 105 - 105 - 115 - 115

Met con: 3 rounds
18 walking lunges (25# plate OH)
21 kettlebell swings (16 kg)
400m run (2nd round backwards)

2011-07-05T15:13:00.000-07:00

OH Press: 65# x 5, 5, 5, 5, 5

Met con: 3 rounds
21 weighted jumps (75#)
12 ring dips (blue band)
7 pull-ups (blue band)

Time 8:40

2011-07-03T15:11:00.000-07:00

21-15-9
Hang power snatch (55#. Rx'd was 65#)
Burpees & pull-ups (I mostly did 3 burpees + 3 pull-ups. Jumping pull-ups the last 2 rounds.)
Push-up (Rx'd was handstand push-ups)

Time 17:58

Deadlifts & broad jumps

2011-07-02T11:03:00.000-07:00

Deadlift half tabata (155# = BW): 8, 7, 4, 4
Broad jumps half tabata: 4, 4, 4, 4
- rest 5 min -
Deadlift half tabata (185# = 1.2 x BW): 3, 3, 3, 1
Broad jumps half tabata: 4, 5, 4, 5

Clean & jerks and pull-ups

2011-07-01T10:56:00.000-07:00

5 c & j (105#), 10 pull-ups
10 c & j (85#), 15 pull-ups
15 c & j (65#), 20 pull-ups

Forgot to start the timer!

Deadlifts & OH squats

2011-06-28T11:06:00.000-07:00

21-15-9
Deadlift (135#)
OH squat (65#)

Time: 9:12

Cleans, Front squats

2011-06-26T10:54:00.000-07:00

Cleans
95# x 3, 3
105# x 2, 2
115# x 1, 1, 1, F, 1

Front squt
115# x 3, 3
125# x 2, 2
135# x 2, 2, 2

Deadlifts

2011-06-25T10:50:00.000-07:00

45# x 10, 95# x 10, 135# x 7

2 x 185#, 195#, 205#

How on Earth did I once lift 287#?

Mellow Helen

2011-06-23T14:44:00.000-07:00

3 rounds:
400m run
21 KB swings (12 kg)
10 pull-ups

Time: 13:32

Not rx'd, but good to have a gentler first workout back after 3 weeks off.

Sumos & thrusters

2011-05-28T13:35:00.000-07:00

Lifting: 1 power clean & 1 full clean on the minute for 10 minutes, 95# (about 75% of my 1RM)

Met con: 3 rounds
15 sumo deadlift high pulls (55#)
15 thrusters (55#)
Time:6:10

Rx'd was 5 rounds, but I was worn out from yesterday's DL's & PU's, and Clark was starting to get cranky. Good workout.

Deadlifts & pull-ups

2011-05-27T14:53:00.000-07:00

Power snatches - did a few singles at 75#. Coordination is so tough!!

20 minute AMRAP
7 deadlifts (155#, my current BW. Rx'd was 1.25 x BW, which would have been 195 for me. Uf DA!)
7 pull-ups

10 rounds + 1 deadlift

I finished the 10 rounds in 19 minutes and decided my back was too achy to do any more.

2 tabatas

2011-05-25T10:39:00.000-07:00

Push-up tabata: 7, 7, 7, 8, 8, 8, 9, 6 = 60
Sit-up tabata: 10, ..., 10, 11 = 81

Missed most of the rest of the workout, tending to Clark.

Squats, snatches, 400's

2011-05-23T15:01:00.000-07:00

Strength: One back squat on the 0:30 for 10 minutes (20 squats total)
Rx'd was your 3RM weight, but I used 155#.

Met con: 10-8-6-4-2 snatch (65#)
Each set separated by a 400m run (4 runs total)

Time: 11:51

85# was rx'd - I could have done that, and probably would have had much better form. As it was, I got through the snatches quickly & had to get right back on the run - ugh, but good for me!

Pushing & more pushing

2011-05-22T15:08:00.000-07:00

Deadlift - work up to a 5RM
135 x 5
185 x 5
205 x 1
185 x 5

My back is weak. Sigh.

Met con (very scaled): 3 rounds
5 presses (65#)
5 jumping air squats
10 self-assisted ring dips (toes on box)
10 jumping air squats
15 push-ups
15 jumping air squats

Time: 11:25

Ladies' Night @CFD!

2011-05-19T14:57:00.000-07:00

Modified Team WOD 6 from this year's regionals:

You and a partner complete the following, only 1 person working at a time:

100 double unders
60 burpees
60 DB ground-to-overhead (25#)
60 toes-to-bar
200' OH walking lunge (25# plate)
150' sprint

Fun!

Hammy met con

2011-05-18T14:16:00.000-07:00

Clean & jerk
105# x 1, 1, 1 (85% of 125#)
100# x 1, 1, 1 (80% of 125#)

Met con:
Row 2 minutes
5 - 4 - 3 - 2 - 1 Deadlift (185#) and thrusters (85#)
Row 2 minutes

Row: 36 calories
Doublet: 4:55
Row: 33 cal

Rx'd weights were 200# and 100#. I did all of the thrusters unbroken, but most of my deadlifts were singles - tough!!

3 x 3-min AMRAPs

2011-05-16T11:41:00.000-07:00

Jerk: 85% 1x8
110# x 8 singles

3-min AMRAP - repeat 3 times, with 1-min rest in between each
3 jerks (95#)
6 KB snatches (16 kg, 3 per arm)
9 push-ups

1) 2 rounds + 7 reps
2) 2 rds
3) 2 rds (failed 1 jerk, did 2 snatches at 12 kg instead of 16)

Joel's b-day WOD

2011-05-13T11:36:00.000-07:00

Back squat: 60% 2x3
135 x 2, 2, 2

Bent row: 75% 3x5
65# x 3, 75# x 3, 85# x 3, 3

WOD: 4 different 4-minute AMRAPs, with 1-min rest in between each
1) 1 round + 10 reps
5 burpee pull-ups
5 DB thrusters (25#)
25 double-unders

2) 2 rounds
10 snatches (65#)
15 wall balls (14#, 8')

3) 1 round + 21 reps
7 DB hang squat cleans (25#)
10 burpees
7 knees to elbows

4) 2 rounds + 14 reps
4 deadlifts (155#)
10 box jumps (20")
5 pull-ups + 5 dips (paralettes)

2011-05-12T11:31:00.000-07:00

Front squat: 60% 2x3
120# x 2, 2, 2

Clean pull: 75% 3x3
80# x 3,3

Chipper:
50 box jumps (20")
25 pull-ups (kipping)
50 KB swings (16 kg)
50 sit-ups
50 DB hang power cleans (25#)
800 m run
50 GHD back extensions

Time: 22:11

CFT

2011-05-07T15:46:00.000-07:00

Squat: 135, 185, 205, 215
Press: 75, 100f, 95f, 85
Deadlift: 135, 205, 235f

Total: only 505

Box jumps, squats, tabata row

2011-05-05T10:00:00.000-07:00

Working on max height box jump - I got up to 32"

Back squat: 135 x 3, 145 x 3, 3

Tabata row: 87, 89, 89, 88, 87, 87, 87, 86 meters
Last time, I got over 90 meters on nearly every set... definitely was not feeling very powerful today.

Muscle clean & push press met con

2011-05-03T09:57:00.000-07:00

Warm-up lifts
Front squat: 105 x 3, 3
3 power cleans + 3 hang cleans + 3 jerks: 45#, 75#
Power snatch: 45 x 3, 65 x 1, 1, 75 x 1, 1

WOD: nth round => n muscle cleans followed by n push presses
Do 3 times, resting as needed between

1st attempt (75#) - 3 rounds + 1 clean
2nd attempt (65#) - 4 rounds
3rd attempt (65#) - 4 rounds

This was tough!

Squats & Volkswagon @CFD

2011-05-02T16:02:00.000-07:00

Back squat: 150 x 5, 5, 5, 5

Straight leg deadlift: 95 x 5, 125 x 3, 3, 3, 3

Snatch push press: 65 x 3, 3, 3, 3, 3

Volkswagon: 21-15-9
Bench press (75#)
Pull-up (kipping)
Time: 9:53

Cindy at home

2011-05-01T15:50:00.000-07:00

Car battery is dead, so worked out at home. Haven't done this in a while!

5 pull-ups (jumping)
10 push-ups (half+ with elbows close)
15 air squats OR sit-ups (did squats on the odd rounds, sit-ups on the evens)

Completed: 10 rounds + 5 + 8

Sit-ups were slow, but they meant I didn't have to get back on the push-ups so soon.

Twice in one day!

2011-04-28T20:45:00.000-07:00

Went to the noon class with Scott, but ended up just doing some warm-up back squats. Didn't do the games qualifier WOD, since I was feeling light-headed, and Clark was hungry, and I was planning to return for Ladies' Night.

Went to 7:30 Ladies' Night! Got Clark fed just in time to participate in the team workout. The 4 team members had to complete:
2000m row
75 deadlifts (135#)
100 push-ups
200 double-unders (I didn't do any of these)
Burpee tire-flips to the wall
400m run, with one team member being carried at all times (I just ran alongside. I can sort of run now!)

Lots of energy - fun times!