Finisher:
5 rounds
15 HPS 55#
15 Ring Dips
TIME:32:51
Did this rx, which kind of changes it from being a metcon since those damn ring dips take so long to do. Didn't help that I smacked myself in the nose on the 3rd round of HPS and got a bloody nose, which I had to spend a few minutes on till it stopped bleeding. Lets just say I won't make that mistake ever again!
Afternoon:
3 rounds
25 GHD
50 DU
25 Wall Balls 14#
500 m row
TIME: 30:44
Moved pretty slow thru this one, especially on the DU, shocking, i know....
wanted to do class today but my foot is a little jacked up...probably shouldn't have gone running cause it definitely felt way worse after. I am sure it will be better tomorrow....
Cardio Blast with Ty:
5 rounds
1000m row
1 mile run
TIME: 1:13:45
Holy cardio hell, yes... that does say one hour and thirteen minutes. We were going to go running and Ty suggested this. Sounded like a great idea till we finished the first round in 14 minutes and we realized we were in for a long haul. Glad I did it considering how much I hate rowing... definitely good for me to do. I am exhausted now. I applaud you Ty if you make it to master's class tonight...
then 3.2 mile run (holy shit did I have the WORST shin splints from those OHS during the run)
Decided to try and do 100 OHS using the tabata interval, figuring it would limit my rest time. Lavinia was game so we gave it a whirl. Worked fairly well for a while and then we got off. Still it definitely helped keep me pushing. Probably should have gone heavier on the finisher since I finished so quickly...
Snatch work:
3x75#
3x85#
1x95#
still stuck at 95#... need to be doing these once a week, and need some coaching/suggestions...Sarah can I schedule a skill lesson with you?
Finisher:
21-18-15-12-9-6-3
Power Snatch 55#
box jump to burpee
TIME: 26:06
This sucked. Plain and simple. Legs were dead, I guess beat from hitting it hard again this past week. Box jumps burpees were slooooooooooooooooooooooow...Thanks Kurt nice suggestion...as if 84 normal box jumps wouldn't have been bad enough
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...
