I'm seriously considering investing in a jump rope...I don't practice these enough and when they show up in WODs, I end up having to scale to singles. ugh.
Mobility: Shoulders and Hips
Skill: Pistols
20 rep Back Squat Day #8 (Day 4 for me): 105#...starting to burn a lot more on the last 5 or 6
Finisher: 5 min cap on each
50 Burpees
3 min rest
50 Wall Balls #14
3 min rest
50 Pistols (using the little box)
Time: 3:35/3:53/2:39
Should have gone faster on the burpees, but couldn't get my body to move any faster than it was already going. I hate wall balls...yep. I'll use a higher box next time on pistols.
Had to save whatever I had left with my hands for the finisher, so I only did about 1.5 rounds of the pullups..boo.
Skill: Hand Stand Kickup
(maybe got a one to two second hold on these...sort of a fun little exercise to do!)
Strength: Power Snatch
3 Power Snatch on the minute for 10 minutes for quality @ 65#
This was definitely challenging but knowing that the Rx weight for Saturday's WOD was 65#, I wanted to see if it was something I was capable of doing.
Finisher:
Run 1200m
25 Power Snatch @ 55#
Run 800m
25 Power Snatch @ 55#
Run 400m
25 Power Snatch @ 55#
Time: 23:51
Holy hell. I'll be the first to admit that after traveling last night combined with a weak grip, I wasn't completely there today. Legs felt like lead on the runs, and even scaling down to 55# for the Power Snatch had me smoked. I was too fatigued to go through the snatches 10 straight and ultimately broke down and had to do 5 at a time. Definitely a challenging WOD, but I think I'm due up for a rest day.
Ripped one of my callouses yesterday so my grip absolutely SUCKED. Given that this wasn't for time, I milked every second of rest. The push press was probably the hardest out of all of these, and definitely failed on Rd 5 and had to break it up.
sorta wished I had a ball to make sure I was getting low enough... :|
Strength: Bench Press
5,4,3,2,1
5x75#
4x85#
3x90#
2x95#
1x100#
Had to really dig for the last one, but stoked that I was able to get it.
Finisher:
100 pushups
100 situps
50 burpees
Time: 14:05
Ended up doing another 5x10 burpees after this, and even attempted some modified burpee pull ups (had to stand on a bench since the bar was too far for me to reach hahaha )
Good little workout day, and will definitely need some stretching today/tomorrow.
Warm up (but not really a warm up): 1 mile run for time
Time: 7:57
Lungs felt gassed, and I realized I definitely need to start pushing myself harder on my runs since this was a challenge for me. That being said, I don't think I've had a sub 8 minute mile since high school.
Finisher:
5rds/4 min intervals
3x Power Snatches @ 55#
6x Push Ups
9x Air Squats
1 minute rest in between
Total: 21 + 2
Today was my 4th day of CF this week! I was worried about recovery time, but I realized that my body can handle it. I wanted to get more rounds in on this, but to be perfectly honest, I was just flat out tired. I love the Saturday workouts...always makes me appreciate the rest of the day a little bit more
I could have gone up to Rx on the SDHP, but given the fact that I wasn't too confident in my form, I scaled down..boo. Great class with Nat, Zack, Z, and Marco! Looking forward to tomorrow's WOD!
3 rds of CF Warmup:
10 Air Squats
10 Push ups
10 Hollow Rocks
10 Pull ups
Was able to do the pull ups 5 at a time, and without a band!! eeee
Shoulder Mobility Drills
Strength: Find your 1 Rep Max Strict Press
5,4,3,2,1
5x55#
4x65#
3x70#
2x70#
1x75#
I definitely should have been able to get more weight on these, but my shoulders felt pretty tight leading up to this (excuses...i know.) blah. maybe next time *sigh*
As many rounds as possible in 20 minutes of:
15 Kettlebell Swings 1.5/1pood
12 Toes through Rings
9 Burpees
6 1/3 (Rx!!!)
This one KILLED me...my hands are toast, and if my shoulders weren't tight going in, they'll definitely be tomorrow. I was pretty excited to see the Toes through Rings since I was so curious about them after seeing them on the mainsite. I think this may be my first WOD where I did it Rx...it's not much, but I guess it's a good place to start! Great class today, definitely so much fun!
Med Ball Clean (really would like to try these on a WOD!)
Strength: Squat Clean
5x65#
5x85#
5x95#
Didn't want to burn out before the WOD, but 95# was definitely a burner...
WOD: "Elizabeth"
21-15-9
Squat Clean - 75#
Ring Dips - purple band (ugh. probably won't use purple again on these...)
Time: 13:05
Absolutely spent after this one...each squat clean on the 15 & 9 felt like pure agony on the way up from the squat, had to break it up into sets of 3. always a good time with the 7am tuesday crew!
Woke up this morning and thought, "It'd be a GREAT idea to run sprints to the gym today," only to see the whiteboard and remember thinking, "Damnit."
No warm up could have prepared me for this one...holy crap.
"The Seven"
7 rounds of
7 HSPU (1 ab mat)
7 Thrusters (65#)
7 Knees to Elbows
7 Deadlifts (105#)
7 Burpees
7 KB swings (1 pood)
7 pullups (used black band)
Time: 40:17
Need to sort out what my "rest period" is and stick to it...was SO inconsistent with my rest periods, especially with the thrusters. I thought the thruster weight was good, but probably could have upped the weight on the deadlifts. Great advice from Scott on the thrusters too! Got some good motivation from Matty and Ryan today, doing workouts like these reminds me why I love here
Modified the muscle ups by using the green band. Definitely loved this since it was the first time attempting to do any sort of muscle up exercise, and getting some work on how to keep the false grip. Looking forward to trying these with a lower resistance band next time! Squat snatches were decent, wanted to focus a lot on form and keeping everything tight. Need to keep in mind about bottoming out on squats (which is starting to become a clear habit of mine on any squat exercise) and keeping the bar closer to the body.
Finisher: 15 Bear Complex for time
Time: 9:00
Time wasn't great, but I was pretty proud of myself for getting to 75#. The last Bear workout I did ended in 65#, so going up to 75# felt good in terms of progression. Definitely hoping to kick it up again next time! Good workout, always a good time with the 7am crew, thanks for the encouragement!
0.75 run to gym - Running was still bothering me, so I decided not to push it any further than that
Deadlifts:
5x65#
5x85#
5x105#
5x115#
5x135#
4x140#
1x140#
Took my time doing these, just trying to figure out the point of failure for me. Got to 1xBW, so we'll see what happens when this gets thrown into a WOD.
Handstand holds:
1 @ 35 sec
1 @ 40 sec
1 @ 40 sec
shooting for 1 minute hold! almost there :\
02/1 - Happy February @ LLF
Warm up: 3x400m sprints
1:34-1:44
Not going to lie, I felt smoked after this....looks like we know where we need improvements on. holy crap.
Skill #1:
10x Candlestick Rocks
10x Pistols
10x Ring Dips
This was my first time doing candlestick rocks...i kinda like these! Ring dips are getting better...still using the black band though.
Strength #2: 20 Rep Back Squat Day #3 (technically Day #2 for me) @ 85#
Finisher: 3 rds for time:
30x Overhead lunges (25# plate)
30x Double unders (60 singles, every 5 attempt a DU)
Time: 11:23
My legs were toast after this...tried to get the DUs, but I definitely need some practice on these. Upping my weekly dosage on CF starting this week...woo!
Holy crap. Just when you think it gets a little easier, this shows up on the whiteboard today:
For time:
100x DU (300 singles)
100x CF Push-ups
100x T2B
100x Box Jumps (20")
100x KB Swing (0.5pd...um. yeah. not doing those anymore...)
1000m Row
Time: 45:18
SO glad I decided to tape my hands today...after yesterday and a combination of the last few weeks, my hands are completely toast. I spent too much time on the box jumps, but probably made up that time using the 0.5pd. Good to know for next time I guess. Props to Molly, Peter, Charles, and Laura today...we made it! As always, I love the encouragement and motivation, especially when it's starting to get rough. If it wasn't made clear before, I'm obsessed
After my Saturday run, I felt like I had a huge knot in my calf, and it started to bother me on the 400m run. I'm hoping it isn't a huge issue, but will put ice on it tonight, and continue to stretch it out. Till then, no long runs :(
3 rounds:
10 pistols
10 K2E/T2B
10 Good Mornings w/ 35# barbel
10 Ring Dips (black band assisted)
Strength: Hanging Power Clean
5,4,3,2,1
5x55#
4x75#
3x85#
2x105# - fail
2x95#
1x100#
REALLY wanted to get to 105#, and just couldn't get under it. I got as far as the shrug, and then couldn't finish getting past that. I'm glad we did these though...it'll help to understand where I should start for next time. Hands started to throb a little after this, but it wasn't until after the next item where they ended up being completely shot...
AMRAP in 20 minutes:
3 Hanging Power Clean - 85#
6 Kettlebell Snatch (substituted for 20# dumbbell)
Total rounds: 12 or 13 I think...
85# was definitely really challenging, and I definitely had issues with my grip which made it all hard. Great workout with Rob and Molly...you guys inspire me to work harder and longer. Thanks for encouragement
1/22 - 5.5 mile run in and around the city...didn't bring my watch with me :(
Kept a pretty good pace, but should have paced myself better in the first 3 miles. I guess I was too anxious to get running in the amazing weather today
)
