WOD 1:
OHS x 1 (18 min)
I hit 100# the last time we hit this WOD a little over a month ago. I wanted anything over 100#, however that's pretty tough when your max jerk is also 100#. This morning though I hit a SOLID 105#. The squat part was easy, its the jerk that gets me. I felt great!
WOD 2:
12 minute AMRAP
HSPU, toes to bar ladder. 1,1,2,2,3,3, etc.
Quandry here...no HSPU to date. NOT ANYMORE! Coach said we could just work the HSPU for the time if we wanted. Heck, why not go for practice right? I hit two solid 30 sec holds and decided to go get an abmat and a 45# plate. I had to start somewhere. I kicked up for another handstand and just held it there and just let the elbows go. Down I wentand then right back up! It was THE COOLEST feeling ever. Then I did another, and another. Then I went and did 5 toes to bar, then came back and hit 2 in a row, then 3, then 4 and worked sets of 5 T2B after each HSPU set. Got in several 4 HSPU and 5 T2B rounds. I can't wait to do more! I think if I can get to the 25# plate and ABMAT very soon!
I will say that the "fixing Kalipa's HSPU" video on the mainsite the other day was really helpful.
WOD 3:
3 rounds of L-sits off of dumbells
I wasn't sure how this would go, but luckily Jason made me do this fairly often back in good 'ole Schweinfurt. I got 3 rounds of about 10 seconds. It felt awesome to do that (even if just for a few seconds) because only 3-4 of us girls could even do it! Learned that I must do more hip mobility since its not core strength issues, but pinching in my hips that keeps me from doing more work!
Found this awesome video on a link from Angie's blog today!
Monday, January 31, 2011
Sunday, January 30, 2011
Tuesday
“Anti-in, Double-up”
wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can.
Used 155# and did a "few" double unders afterwards. I think my total for the 8 rounds was 50 or so.
wod2.) Run: 3 x ( 200m + 400m)
Rest the exact time it takes you to do each interval in each set. Example: 200m run in 40 sec. rest 40 sec then 400m run, rest 400m time, back to run 200m, rest 200m run time…
I was right on the money at 40sec for the 200m and 2min for the 400. This was a great little afterparty wod. your legs were fried from the DL and DUs!
Wednesday ended up being a rest day due to my stupid stomach that is not liking the paleo so much. Let's just say its slow to digest so I had to take some medicine to make things happen. I ended up quite ill that morning. Ugh. Then we had massive snow that afternoon and into the evening so classes were canceled on Thursday morning. Friday looked like this:
Breathing Back Squats
wod1.) 20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20!
Suggested load is 75% of 1RM
I should have gone to the full 75% of the 1RM which would have been 125#, but I scaled down to 115#. I wasn't feeling it on the warmups and didn't want to kill my back. 20 reps is crazy. This was a super cool WOD that is apparently a throwback to '70s powerlifting days. You start out and get your 5-8 reps out of the way. You take a few breaths and get to rep 10...then the work begins. I cranked out a few more then, you have to start your "breathing". Big deep breath, do a rep, gasp for breath, take another big breath, do a rep, then gasp for breath. It's crazy and a huge challenge.
WOD 2.) 12 Minute AMRAP
100 double-under cash-in then…
12 Wallball and XX chest to deck ring pushups
HTFU=12, Infidel=9, Bulldog=6
I think I did 4 rounds of this or so. The wallballs are super easy these days and I'm hitting somewhere above the women's X and the men's line. Shooting for hitting the higher target these days. Ring pushups are insane...I went for the 6 reps and just decided I need to seriously start working the pushups.
Totally had a cheat weekend on the diet. Both husband and I were ornery, hungry, and at each others throats. We were out with friends on Friday night, invited to lunch with family on Saturday (who totally do not understand the no carb deal) then Sunday we just cracked. We feel like absolute crap---stomachs are bloated, etc, but damn it we're happy. I hate that when life gets you down turning to food helps to soothe the pain a bit. I am realizing it doesn't solve anything, usually creates more issues, but well, feeling better temporarily certainly helps. I haven't seen huge movement on the scale as I thought I would. I was down a solid 5lbs one day, then the next it was right back up there. Pants are fitting much much better and last week wore some pants that hadn't fit in over a year. Why won't the damn scale move though?
Hoping to make this a 4-5 WOD week with some strict eating again.
“Anti-in, Double-up”
wod1.) Every minute on the minute for 8 minutes perform 3 picture perfect postural alignment Deadlifts (touch and go preferred). In the remaining minute record as many double-unders as you can.
Used 155# and did a "few" double unders afterwards. I think my total for the 8 rounds was 50 or so.
wod2.) Run: 3 x ( 200m + 400m)
Rest the exact time it takes you to do each interval in each set. Example: 200m run in 40 sec. rest 40 sec then 400m run, rest 400m time, back to run 200m, rest 200m run time…
I was right on the money at 40sec for the 200m and 2min for the 400. This was a great little afterparty wod. your legs were fried from the DL and DUs!
Wednesday ended up being a rest day due to my stupid stomach that is not liking the paleo so much. Let's just say its slow to digest so I had to take some medicine to make things happen. I ended up quite ill that morning. Ugh. Then we had massive snow that afternoon and into the evening so classes were canceled on Thursday morning. Friday looked like this:
Breathing Back Squats
wod1.) 20 rep breathing squat. 2-3 warm up sets at 5 reps then 1 working set at 20!
Suggested load is 75% of 1RM
I should have gone to the full 75% of the 1RM which would have been 125#, but I scaled down to 115#. I wasn't feeling it on the warmups and didn't want to kill my back. 20 reps is crazy. This was a super cool WOD that is apparently a throwback to '70s powerlifting days. You start out and get your 5-8 reps out of the way. You take a few breaths and get to rep 10...then the work begins. I cranked out a few more then, you have to start your "breathing". Big deep breath, do a rep, gasp for breath, take another big breath, do a rep, then gasp for breath. It's crazy and a huge challenge.
WOD 2.) 12 Minute AMRAP
100 double-under cash-in then…
12 Wallball and XX chest to deck ring pushups
HTFU=12, Infidel=9, Bulldog=6
I think I did 4 rounds of this or so. The wallballs are super easy these days and I'm hitting somewhere above the women's X and the men's line. Shooting for hitting the higher target these days. Ring pushups are insane...I went for the 6 reps and just decided I need to seriously start working the pushups.
Totally had a cheat weekend on the diet. Both husband and I were ornery, hungry, and at each others throats. We were out with friends on Friday night, invited to lunch with family on Saturday (who totally do not understand the no carb deal) then Sunday we just cracked. We feel like absolute crap---stomachs are bloated, etc, but damn it we're happy. I hate that when life gets you down turning to food helps to soothe the pain a bit. I am realizing it doesn't solve anything, usually creates more issues, but well, feeling better temporarily certainly helps. I haven't seen huge movement on the scale as I thought I would. I was down a solid 5lbs one day, then the next it was right back up there. Pants are fitting much much better and last week wore some pants that hadn't fit in over a year. Why won't the damn scale move though?
Hoping to make this a 4-5 WOD week with some strict eating again.
Monday, January 24, 2011
Monday Fran
really? on a monday at 0515? Silliness, I tell you.
I was a little nervous about Fran--I hit it last at the Milan Cert in May and had a great time of 8:20ish. Great in my book. Today as I warmed up 65# thrusters were heavy and I was STILL sore from last week. The overhead part of the thruster was going to keep me down. My goal was a sub 10. I knew that at PR was not in the books today. Nowhere close. Finished in a solid 9 minutes. I could totally smash 8min on a good day with some more practice on the pullups. Mine are more and more pathetic every day.
We will plan to meet Fran again on a first Friday in 3-4 months and see where we are at. Had Fran lung all day...hoping for a 1RM day tomorrow.
I was a little nervous about Fran--I hit it last at the Milan Cert in May and had a great time of 8:20ish. Great in my book. Today as I warmed up 65# thrusters were heavy and I was STILL sore from last week. The overhead part of the thruster was going to keep me down. My goal was a sub 10. I knew that at PR was not in the books today. Nowhere close. Finished in a solid 9 minutes. I could totally smash 8min on a good day with some more practice on the pullups. Mine are more and more pathetic every day.
We will plan to meet Fran again on a first Friday in 3-4 months and see where we are at. Had Fran lung all day...hoping for a 1RM day tomorrow.
Sunday, January 23, 2011
Friday
After a crappy Thursday workout I came ready to hit it hard on Friday.
"Hammerfist"
AMRAP 20 Minutes:
3 Clean and Jerk, 6 Burpees, 9 Wallball
The C&J's were supposed to be heavy. about 80% of your 1RM. That would have been about 80 for me. Given I was still sore from strict press on Wednesday I started with 75#. I got 5 rounds in before I had to dial back to 65#. Granted I was cruising and lowered the weight at about minute 10. When you say that burpees were the easiest part of the WOD, you know you're in trouble. Wall balls were a cinch too.
Diet is still going pretty well. Friday night was a total cheat night--1 beer and french fries out at the bar. Then Sunday I went out for breakfast and had an omelet, which made me incredibly nauseous a few hours later, plus a headache. I splurged with some plain crackers because when you want to vomit and can't nothing helps more than a few plain crackers. Then I had another beer during the Bears/Packers game...couldn't help myself. It was the game of the year!
Fran on Monday...sigh...nervous already.
"Hammerfist"
AMRAP 20 Minutes:
3 Clean and Jerk, 6 Burpees, 9 Wallball
The C&J's were supposed to be heavy. about 80% of your 1RM. That would have been about 80 for me. Given I was still sore from strict press on Wednesday I started with 75#. I got 5 rounds in before I had to dial back to 65#. Granted I was cruising and lowered the weight at about minute 10. When you say that burpees were the easiest part of the WOD, you know you're in trouble. Wall balls were a cinch too.
Diet is still going pretty well. Friday night was a total cheat night--1 beer and french fries out at the bar. Then Sunday I went out for breakfast and had an omelet, which made me incredibly nauseous a few hours later, plus a headache. I splurged with some plain crackers because when you want to vomit and can't nothing helps more than a few plain crackers. Then I had another beer during the Bears/Packers game...couldn't help myself. It was the game of the year!
Fran on Monday...sigh...nervous already.
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