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Natalie’s WOD

Natalie B.

Posted: 22 April 2010 06:40 AM

[ Ignore ] [ # 316 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/22

6AM with Scotty:

Warmup:
500m row
3 rounds Cindy...
5 pull ups
10 push ups
15 squats

WOD:
5-4-3-2-1 Thrusters
5x65#
4x75#
3x85#
2x95#
1x105#

Finisher:
5 rounds
10 DB HPC 25#
10 burpees box jumps
TIME: 11:43

I always think it seems like a good idea to do the early morning class after the evening class the night before. Then I get there and feel like I have nothing in the tank. Oh well, got it done but felt like I was moving at the speed of a snail!

Also learned that I have been doing DB cleans the wrong way. Thanks Scotty for teaching me correct form

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 22 April 2010 06:36 AM

[ Ignore ] [ # 317 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/21

Warmup...
100 DU
2x650m run
tabata PVC abmat situps (lost count, totally distracted)

WOD:
"Mary"
AMRAP in 20
5 HSPU
10 Pistols
15 pull ups
Rounds: 9

5x5 DB PP
5x25#
then remaining 4 set 5X30#

Somehow (don't know how?!?) I managed to do all my HSPU unbroken, clean reps feet on the wall, head all the way to the ground. Surprised how much stronger I am at these now since I haven't done them in a while. I decided the key to pistols is to ride the "bounce" at the bottom back up, just like you do with squats.

Regular pull ups felt easy after doing Chest to Bar over the past few weeks. Did the first 2 rounds unbroken, then switched to sets of 10 and 5. I can taste 40 pull ups unbroken...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 20 April 2010 02:51 PM

[ Ignore ] [ # 318 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/20

Solo WOD at the brickhouse....missed yesterday so got it in today

Warmup:
100 DU (managed 21 in a row at one point!!)

WOD:
5x5 C&J
5x75
5x85
5x95
5x105
5x115

Finisher...
15 min AMRAP
3 C&J 65#
6 burpees
9 KB swings 1pd
TOTAL: 8 rounds +2 C&J

150 hollow rocks

Wasn't super excited to tackle a 5x5 C&J alone, but had to get it done. I wasn't really paying good attention and kept going up by 10# each set even though I initially had meant to go up by 5. However, once I noticed I decided to keep up the trend. Last set was tough but I made it happen. Good thing about doing heavy C&J is that the finisher felt light...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 19 April 2010 03:46 PM

[ Ignore ] [ # 319 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/19

rest day. Not feeling good today.

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 19 April 2010 07:22 AM

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Sr. Member

Total Posts: 822

Joined 2009-08-14

4/19

OHS work...find 1RM
5x75#
5x95#
3x105#
1x115#
1x120#
1x125#
F at 130#

Finisher:
21-15-9
OHS 65#
C2B pull ups
GHD situps
TIME: 11:47

It has been a long time since I did OHS! Couldn't get 130 overhead, but I never ever have gotten that much weight up in any lift. Manza's advice to split jerk the barbell up really helped. For me I can do the squat with no problem, I just can't get the weight up. 65# felt like a feather in the finisher, did all sets unbroken which felt good. C2B pull ups suck, although I am getting much better at them, they definitely slow me down.

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 18 April 2010 06:17 AM

[ Ignore ] [ # 321 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/17

8:30 class with Scotty:

warmup...
Dislocates
OHS w PVC

WOD:

5x3 HPC
worked up to 75#
Did a few at 85# but then failed.. Totally a mental thing. I suck at these

Finisher...
"The Chief"
15 rounds

I have never done this WOD rx. Back felt super duper tight going into the first
round, felt better as I warmed/loosened up.

I need to work on my fear of the 95# barbell... I vow to do that soon. I will own you 95#

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 16 April 2010 01:30 PM

[ Ignore ] [ # 322 ]

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Total Posts: 822

Joined 2009-08-14

4/16

1PM Class with Chris:

Warmup...
jump rope 5 mins
650m run

3 rounds...
10 GHD situps
10 hollow rocks
10 FS 45#

WOD:
Front Squats
3x3 120#

Finisher:
3 rounds
7 FS 95# (from the ground)
7 MU
TIME: 19:03

I was a little apprehensive going into this one today since I have never before done that many muscle ups. Pleasantly surprised to discover the FS felt light at 95#, did all sets unbroken, easily power cleaned to the rack and knocked em out. All and all a good day

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 16 April 2010 05:23 AM

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Total Posts: 822

Joined 2009-08-14

4/15

everything hurts. Rest day

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 15 April 2010 07:46 AM

[ Ignore ] [ # 324 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/14

Noon Class with Zach:

Warmup...
DU practice
Tabata hollow rocks- 14 all rounds

Push Press:
5x75
5x85
5x95
3x105

WOD:
"Betty"
5 rounds
12 PP 95#
20 box jumps
TIME: 23:09

WOW. this was hard for me. Molly and Ty, I totally agree with you both...mind you I was still going at it for another 10 mins after you two finished!!! TOTAL SUCKFEST. Props to Sarah for crushing this one.

Who picked this workout anyway???

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 13 April 2010 08:33 AM

[ Ignore ] [ # 325 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/13

6AM Class with Scotty:

Warmup...
tabata squats- held 19 every round

1 min row intervals... 1 min rest btwn sets
80%- 242m 2:04 split
90%-246m 2:02 split
ME-262m 1:54 split

3x5 DL
175#

Finisher:
10.9.8.7.6....1
DL 145#
C2B pullups
TIME: 16:12

I suck at DL. I have essentially taught myself poor muscle recruitment and I pull from my low back when it gets heavier. Even though they aren't the ugliest DL, I am frustrated that I am now having to recondition my muscles. Went lower on the weight on the finisher in an attempt to keep as close to perfect form on every rep and recruit the proper muscle groups...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 13 April 2010 08:27 AM

[ Ignore ] [ # 326 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/12

before class...
75 hollow rocks
50 GHD sit ups

Warm-up
400m run

3 rounds
10x jumping squats
10x PVC abmat sit ups
10x good mornings w/PVC

Thruster
3-3-3-3
85# x 3
95# x 3
100# x 3
100# x 2 F rep 3

Finisher
21-15-9
burpee-to-box jump
kb swing 1 pood
thruster 65#
TIME: 13:56

You know the workout is a good one when burpee box jumps are your rest...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 12 April 2010 07:55 AM

[ Ignore ] [ # 327 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/11

BIG DAY OF REST

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 12 April 2010 07:54 AM

[ Ignore ] [ # 328 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/10

8:30 Class with Scotty:

Warm Up
400m Run
dislocates
PVC OHS Squats

HSPU practice w/negatives

WOD
5x5 DB Push Press 30#

"Cindy"
AMRAP 20min
5 pullups
10 pushups
15 squats
+ 1mile run

17 rounds plus 5 pull ups, 10 pushups and 3 squats
Mile Run: 7:38

Bit stiff today wasn't exactly pushing super hard on this. Definitely could have gone faster on the squats but my quads were really tight from BS the day before. Run sucked. Cindy is a boring girl...

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 09 April 2010 04:14 PM

[ Ignore ] [ # 329 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/9

1PM Class

Warmup...
650m run
tabata PVC abmat sit ups (held 10 first 4 rounds, then 9,9,8,7)

BS:
5x75#
4x95#
3x125#
2x155#
1x165# Fail

stopped here...hit heavier than this before. wasn't trying to push it today...

Finisher:
3 rounds
20 KB Swings 1 pd
20 K2E
20 BS @95#
650m run
TIME: 17:35

Was gonna run today, but didn't have the energy to make it happen alone so I opted to come in and do class. Just going through the motions to keep things moving... wasn't pushing super hard cause it has been a long week of lifting.

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“Success is the sum of small efforts, repeated day in and day out.”-Robert Collier

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Natalie B.

Posted: 09 April 2010 08:24 AM

[ Ignore ] [ # 330 ]

Sr. Member

Total Posts: 822

Joined 2009-08-14

4/8

Class at Noon with Chris:
Warmup...
650 m run
3 rounds Cindy

C&J
5x65
5x75
5x85
ran out of time here...

Finisher:
5 rounds
5 C&J 95#
10 burpees
TIME: 17:55

WOAH. That was tough. Been a while since I have done a 5x5 C&J, let alone with another 5x5 in the finisher... Feeling like I am getting my strength back again... Surprisingly not sore at all today!

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