Warmup
650m run
Handstand work.. getting better at this
Strength:
FS
5x95#
4x115#
3x125#
2x135#
F@145# x2
Finisher:
Airforce WOD: 65#
20 Thrusters
20 SDLHP
20 PJ
20 OHS
20 FS
4 burpees on the minute every minute
TIME: 9:59 PR (Third time doing this WOD, first time I did this in 12:36, second time in 13:56 OUCH!)
2.5 mile run
150 hollow rocks
7/22
Rest day, totally beat up from the previous day's workouts...
1. 5 reps - Front Squat (185/135).
done, but barely! this was my 1rm to this point
2. 5 reps - Overhead Squat (135/95).
done
3. 5 reps - Deadlift (275/185).
fail- did two, then the third got ugly and on the second try was so ugly wasn't worth pushing it
4. 5 reps - Kettlebell Swing (2/1.5).
done
5. 5 reps - Thruster (135/95).
UGLY but got em done
6. 15 reps - Wall Ball (20/14).
done
7. 3 reps - Squat Clean (185/135).
Failed miserably...1RM is 125 so 1 at this weight would have been a HUGE pr for me
8. 3 reps - Squat Snatch (135/95).
Fail- 95 is my 1rm at this as well, but couldn't hit it once. need to work on these again
9. 3 reps (each) - One Arm Dumbbell Snatch (50/35).
fail first try, done on second... actually these are not so bad for me
10. 3 reps - Dumbbell Hang Squat Clean (50/35).
done
11. 3 reps (each) - Turkish Get-Up (50/35).
fail-did 1 w R arm, decided it was a death wish to try with the L
12. 3 reps - Press (135/95).
HAH ya right...FAIL
13. 3 reps - Push Press (155/105).
done
14. 3 reps - Jerk (185/135).
FAIL on 1
15. 3 reps - Bench Press (BW / 66% of BW).
done
16. 3 reps - Sumo-Deadlift High-Pull (135/95).
fail
17. 15 sec hold - Paralette L-Sit.
done
18. 15 sec hold - Freestanding Handstand.
not there yet, on a good day i would say i could hold for 4 or 5 secs?
19. 1 ascent - Rope Climb 15’.
FAIL...much harder on from the floor
20. 1 reps - Bar Muscle-Up.
done- first time getting this, have tried two times before
21. 2 reps - Ring Muscle-Up.
got the first, but lost the decent...fail
22. 3 reps - L Pull-Up.
FAIL MISERABLY...these are so damn hard!
23. 5 reps - Strict Pull-Up.
FAIL on 5
24. 10 reps – Chest to Bar Pull-Up.
done
25. 5 reps - Handstand Push-Up.
Failed on 3, upper body was shot! can do 5 in a row fresh
26. 5 reps - Ring Dip.
failed on 3
27. 25 reps - Push-Up.
fail- made it to 15
28. 10 reps - Rebounding Box Jump (30/24).
done
29. 3 reps (each) - Pistol.
done
30. 10 reps - Double-Under.
done
15/30 is actually better than I might have expected I could do? The majority of the barbell work (everything at 135) is over my body weight and higher than my PR's so I wasn't expecting to make that happen. I have some work to do before I can hit those weights. Good effort by all.
Today I feel like I got hit by a baseball bat...trying to convince myself to get up and do some cardio
Finisher:
800 m run
50 Wall balls 14#
24 PJ 75# (scaled up, no rack)
800 m run
50 wall balls
25 PJ
800 m run
TIME: 25:00
PJ felt strong today, could have done 115 for 5 if i hadn't lost control at the top. Didn't feel horribly heavy just needed to keep everything in tight...
SOLO WOD:
Warmup...
3 rounds
400 m run
20 pull ups
20 squats
Strength:
Find 3RM BS
95x3
125x3
145x3
155x3 (PR)
165x3 (PR i think this was my 1RM before?!)
Finisher:
100 BS at BW (did 120#, somewhere around there these days)
every minute on the minute do 4 burpees
TIME: 17:51
then immediately after 2.2 mile run
Pulled this whole WOD from sealfit. They call it "Mother..." i wonder if the dots following are a stand in for .(JavaScript must be enabled to view this email address). Definitely a serious dose of Back squats!!!
10:30 with Scotty:
Warmup...
100 DU
3 rounds of cindy
WOD:
"HELLen" (pyramid Helen from 2010 Games)
1200m run
63 kb swings 1pd
36 pull ups
800 m run
42 kb swings
24 pull ups
400 m run
21 kb swings
12 pull ups
TIME: 27:29
After Class...
3 mile run
100 abMat situps unbroken
This was a good one! Totally different ball game then regular Helen cause the first round of kb swings torches the forearms making the pull ups a bit difficult...
Slowly but surely getting my endurance back up again. Definitely feeling like the recovery time is improving...
Warmup
dynamic stretching- high knees, butt kicks, ninja kicks, grapevine
tabata abMat sit ups: 13, 13, 12, 12, then 10 remaining rounds (Abs are SUPER sore from Tabata GHD!!)
Froggie Complex with 45# bar (3 rounds, 6 reps per round without putting the bar down)
clean into thruster into back squat into back thruster= 1 rep
Strength:
Find your 15 RM OHS
95#x 8 failed on 8
95# x15
Felt great on the run to the gym but the minute I picked up the barbell I started feeling the effects of the 2 WOD's yesterday. I have done 15 OHS at 95# before, but for some reason my wrists were KILLING me today, which is why I lost it on my first attempt.
Overall feeling a bit worked, didn't push at all on the finisher, was definitely operating at a easy pace as evidenced by my ability to chat with Julian as I was working out...
Noon Class with Zack:
Warmup...
50 DU
40 squats
30 hollow rocks
20 push ups
10 pull ups
WOD:
"Double Ouch" (from Sealfit.com)
5 rounds
15 DL @BW (115# more or less BW give or take a few lbs these days...don't really know?)
10 burpee to box jump 20"
TIME: 14:08
Finisher:
"Karen"
150 Wallballs for time 14#
TIME: 11:18
WOAH Nelly!! This was a good double dose of strength/metcon and more metcon! Ty, I don't know how you did Karen in under 10 mins, I thought I was going to asphyxiate at one point cause I was breathing so hard...LOL!!!
Overall feeling and moving a bit better after a week of dialing in the diet and lifestyle again...
"The Freak"
Fran 65#
run 1 mile
Grace (scaled to 65#)
2000m row
TIME: 34:46
This was a interesting WOD to do. Scaled on Grace so I wouldn't be working out for a solid hour... 2k row at the end was the worst part and since I hate rowing I spent the whole workout dreading the end. I am enjoying these Sealfit workouts. They take crossfit to a whole other level which is cool.
DL are much better! Was able to keep more or less perfect form at 165# which wasn't possible before. Scaled Waaaaay down on the finisher to make it a super-metcon with no rest... Thanks to Will for the pointer to get shoulder even more in front of the bar. Great tip!!
I think this is one of the sectional WOD's from another area that we did a while back. Scared to look at my time from before cause I am pretty sure I am slower now....
Warmup...
650 m run
double tabata:
hollow rocks (17 all rounds) box jumps 24" (10 each round)
Max handstand hold: 2:30 PR (had to beat Ty's time of 2:10 )
5x3 HSPU
WOD:
"Annie are you ok"
21-15-9
row for calories
thrusters 55#
SDLHP 55#
burpees
med ball cleans 20#
wall balls 14#
TIME: 25:52
The reality checks keep on coming!! No Annie, I am not ok, I am out of shape! Feel super slow and my recovery time is awful these days. Amazing what packing on a few extra pounds will do to your fitness. Day 2 of 30...
)