Squat cleans. These come up only every so often. The don't seem to be in the regular rotation of lifts so I had no clue what today would look like.
WOD 1:
10 min AMRAP
Ladder 1,2,3,4,5 Hang Squat Cleans (75#)
The "infantry" level was 75#...I had to go for it b/c I wanted to be higher than a bulldog! It was HEAVY though. I got through 2 full ladders. I had 2 attempts on each round 5. I kept dropping on rep 2-3 and if you did you had to start if over! I got through 2 on the 3rd round.
I looked up my squat clean PR--90#. I managed a solid 80% of my 1RM for 35 reps. That is awesome. I would have to guess my power clean PR is more than 100# by now.
WOD 2:
100 DU's
500m row
I did 50 DU's in 4 minutes then hit the rower for a 1:59 row.
Showing posts with label double unders. Show all posts
Showing posts with label double unders. Show all posts
Tuesday, February 1, 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.
Thursday, January 13, 2011
Just stating the facts
Way behind on the blog. Lots and Lots and Lots on my mind. New year, new goals, new house (hence last week's hiatus), new diet (30 days of paleo starting Saturday), and probably a new box. The house is consuming me, but I wanted to get the stats down.
Thursday
D-Day
15 wall balls
20 sledge strikes
25 GHDs
30 DU's
350m row
Had to sub 50 situps for 25 GHDs, 120 SU's for double unders. Wallballs were actually pretty easy.
4 rounds of this was just lots of work--31:07
Wednesday
Rest Day
Tuesday
wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get?
HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m
I hit a solid 100# for the OHS and was pumped about that. Ladder up was 9 rounds even. Killer WOD.
Week one of 2011 was a rest week due to remodeling the house. Worked all day, worked all night too. Exhausting. New year's eve was a 4 mile run and I posted a pretty decent time! Despite some foot pain and achillies issues, I felt really slow, but my pace was still about 8:30. I'll have to look up the offical time. :)
Thursday
D-Day
15 wall balls
20 sledge strikes
25 GHDs
30 DU's
350m row
Had to sub 50 situps for 25 GHDs, 120 SU's for double unders. Wallballs were actually pretty easy.
4 rounds of this was just lots of work--31:07
Wednesday
Rest Day
Tuesday
wod1.)TABATA mashup
20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) 185w, 275m
Used 155# for this. Epic tabata...
wod2.) EVERY 3 Minutes run 400 meters x 5 rounds.
Had to maintain pace for all 5 rounds within 5 seconds. Ran an average of 2:00min per round. fastest was 1:58, slowest was 2:04.
Monday
wod1.) 18min: OHSx1 wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get?
HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m
I hit a solid 100# for the OHS and was pumped about that. Ladder up was 9 rounds even. Killer WOD.
Week one of 2011 was a rest week due to remodeling the house. Worked all day, worked all night too. Exhausting. New year's eve was a 4 mile run and I posted a pretty decent time! Despite some foot pain and achillies issues, I felt really slow, but my pace was still about 8:30. I'll have to look up the offical time. :)
Thursday, November 19, 2009
Strict Press 5X
WOD:
strict press
5X5X5X5X
It's no secret that this is not an easy lift for us ladies and there are no big numbers here.A month ago I hit 75 for 1x so I wasn't expecting much this morning. Warmed up the bar at 35, then hit 55,65. Then I put 70 on the bar, selling myself short again...only expecting to crank out 2-3. I hit 4 solid reps, and almost got the fifth. I lost core tension and dropped the elbows. Ooops. Had to try this again. Hit it 5 perfect reps the second time around. 70lbs for 5 reps.
I love seeing the SERIOUS overhead strength gains this month!
Finisher:
AMRAP in 15min
5 pullups
10 perfect pushups
15 DUs
Hit 5 rounds. I got the DU's back! I really worked these today and made sure I got 15 perfect ones each round. Not sure why I was struggling with these this summer, but some days things just click. And you learn you can't be perfect at every move every day--but some days you can! :)
strict press
5X5X5X5X
It's no secret that this is not an easy lift for us ladies and there are no big numbers here.A month ago I hit 75 for 1x so I wasn't expecting much this morning. Warmed up the bar at 35, then hit 55,65. Then I put 70 on the bar, selling myself short again...only expecting to crank out 2-3. I hit 4 solid reps, and almost got the fifth. I lost core tension and dropped the elbows. Ooops. Had to try this again. Hit it 5 perfect reps the second time around. 70lbs for 5 reps.
I love seeing the SERIOUS overhead strength gains this month!
Finisher:
AMRAP in 15min
5 pullups
10 perfect pushups
15 DUs
Hit 5 rounds. I got the DU's back! I really worked these today and made sure I got 15 perfect ones each round. Not sure why I was struggling with these this summer, but some days things just click. And you learn you can't be perfect at every move every day--but some days you can! :)
Monday, September 28, 2009
FGB Recovery, a strict pullup, and vegetables
WOD:
(1) 5 rounds
15 Weighted situps - 15#
15 pushups
30 double unders
(2) weighted chins 5x1
So it was FGB recovery day--time to flush the lactic acid build up. We were supposed to do the five rounds for time. I just plain did them. situps were a cinch, pushups are getting easier, and double unders....well, there was so snap so I mostly did singles. no need to kill the calves just days before the Army 10 miler.
The second WOD is always an 'impossible', sleep in kind of day. But, today, I tried the chin up. SUCCESS. SUCCESS! I did an strict chin up! I did not add weight, but I did it, chin totally over the bar. I will admit I started my pulls without locked out elbows, but I'm certain that I can work on that. Grace and Ellen said there is a trick to flexing your lats, pulling up straight to bar vs. away from the bar, etc... Amazing what two weeks off will do for you.
Speaking of two weeks off...
I completely fell off the zone/paleo wagon. Ok, not completely, but certainly far, from 70/30 or 80/20 I would like it be. And, I've noticed that certain clothes aren't fitting like they once did and the stomach certainly is not as svelte. I don't even want to step on the scale. Snacks at work--two skinny 20 yrs old, size 4 coworkers munching away on all the carbs and candy they want and me sitting there with my stomach growling. NOT a good combo. I'm stressed, bored, anxious...all of the above. I'm SO TIRED of thinking about food that nothing even tastes good anymore. But, I loaded up the fridge with veggies again and this week I will try cauliflower mash and zucchini spaghetti. I'll let you know how it goes. Can't give up yet...i have to look HOT for Chip in six weeks. :)
(1) 5 rounds
15 Weighted situps - 15#
15 pushups
30 double unders
(2) weighted chins 5x1
So it was FGB recovery day--time to flush the lactic acid build up. We were supposed to do the five rounds for time. I just plain did them. situps were a cinch, pushups are getting easier, and double unders....well, there was so snap so I mostly did singles. no need to kill the calves just days before the Army 10 miler.
The second WOD is always an 'impossible', sleep in kind of day. But, today, I tried the chin up. SUCCESS. SUCCESS! I did an strict chin up! I did not add weight, but I did it, chin totally over the bar. I will admit I started my pulls without locked out elbows, but I'm certain that I can work on that. Grace and Ellen said there is a trick to flexing your lats, pulling up straight to bar vs. away from the bar, etc... Amazing what two weeks off will do for you.
Speaking of two weeks off...
I completely fell off the zone/paleo wagon. Ok, not completely, but certainly far, from 70/30 or 80/20 I would like it be. And, I've noticed that certain clothes aren't fitting like they once did and the stomach certainly is not as svelte. I don't even want to step on the scale. Snacks at work--two skinny 20 yrs old, size 4 coworkers munching away on all the carbs and candy they want and me sitting there with my stomach growling. NOT a good combo. I'm stressed, bored, anxious...all of the above. I'm SO TIRED of thinking about food that nothing even tastes good anymore. But, I loaded up the fridge with veggies again and this week I will try cauliflower mash and zucchini spaghetti. I'll let you know how it goes. Can't give up yet...i have to look HOT for Chip in six weeks. :)
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