First time ever doing all butterfly pull ups in a wod. Can only string 7-10 together at a time which is much less then I do kipping. Just need more practice. The OHS in this wod sucked. They were the gift that kept on giving...
1 hour cardio...alternating 5 min walking, 10 min running
6/29
1 hour cardio on the treadmill...alternating 5 mins walking 10 mins running
trying to get my endurance up, AND intervals like this is the only way i can be on the treadmill for an hour without dying of boredom...
L-SIT pull up work.
I can now do a few chair sit pull ups, one at a time, both regular and reverse grip. I need A LOT of work here...very far from a real L sit pull up
WOD:
"The Chief"
5 3 min rounds, 1 min rest btwn
3 Power Clean 953
6 Push ups
9 squats
Total: 24 + 6 push ups (PR)
Goal was 25... damn push ups still slow me down. This is one of my favorite crossfit WODs
6/26-6/27
rest
6/25
10:30 with Scotty:
100 du
-5 rounds-
Run around block
1 round of DBBB:
15 DL
12 HPC
9 FS
6 PJ @ 95lb
then 100du
Time: 49:??
This was awful for me right out the gate. The past few weeks I have eaten waaaay too much crap, not slept enough, drank too much etc. totally reality check today. on top of that my hands were killing me after the hps the night before. enough excuses. time to clean it up BIG time....
6/24
unintended rest day. way to fn tired. i have realized in the mess of school and life I can't push it on the days i am exhausted or i will run myself into the ground...
No PR for me today on Helen which is no surprise with the stairs. However, first time ever doing all rounds unbroken, never been able to do the last round of pull ups unbroken so Ill take it as a minor victory.
and this is where it all went south. since we couldn't drop any weights, in the process of returning the bar to the ground it slipped out of my hands and crashed down on my right shin giving me a nice gash and bone bruise. OUCH. this ended my workout for the day... happy about the 10lb PR on the clean been stuck at 130 for a long time. 140 went up easily...
6/18
unintended rest day. apparently was wiped out. slept till 1015 which is unheard of for me...
6/17
10.9.8.7...1
Power Cleans 95#
pull ups
9:50
hollow rock Annie
Time: 8:45
my core strength is not what it used to be. need to get the hollow rocks back in the mix regularly again.
8 mile run with Molly...Marina green to baker beach and back
My endurance is not where it once was thats for sure. spent the two hours post run feeling so sick to my stomach. new experience for me although i know its not uncommon especially when you take on long runs without working up to it. I have spent the past year and a half with a major strength bias at the expense of my running. I am happy with my strength now so the plan is to maintain strength and work more running back into the mix.
FINALLY broke 300 in FGB... its about damn time!! considering my shoulders and chest are so damn sore I could barely demo a push up during an intro today its almost amazing. Next time when I can move my arms properly I will hit 30 reps a round on the PP, and push harder on the rower which I didn't do at all today...room for improvement still!
woooooooah. I haven't logged anything since before regionals. That's a bit ridiculous.
can't remember everything I did. some crossfit, some days off for recovering...i remember from here...
6/14
rowing intervals:
30 secs on 30 secs of rest, 10 intervals
5:30 with Chris:
Strict Press:
5x3 83#
this never gets easier. ugly reps on some for sure, and needed a little boost from Ty.
This was HARD. I have never EVER done this many ring dips in my life. Ick. I need to learn the way to kip them...Thanks to Mike, for doing the last round or so of dips with me, just because. I appreciate the support
active "rest" day today. took my time with this, shoulders a bit tired from the past week...
6/10
Miwok run with Molly...
This was probably about 10 miles, took 2 hours. Hardest run I have ever done BY FAR! Molly charges up the hills, no surprise there but still impressive. I had to take some walking steps 3 times up the Miwok.
6/9
Convinced Molly to come in and workout with me. I needed a kick in the ass
3 rounds
10 push ups
15 hollow rocks
20 squats
Power Clean Work:
5x5
115 x 125 x 125 (got really ugly here for no good reason), 120, 115
WOD:
5 rounds
7 PC 95#
15 HSPU
Time: 19:28
The HSPU killed me today. Started kipping 2nd round. my shoulder and elbows aren't happy after all the recent MU's....Wrists and elbows were hurting the whole walk home
6 rounds
500 m row
max reps regionals style HSPU
5,8,10,10,9,10
5/29
Team "Amanda" with Scotty:
9-7-5
MU
Snatch 95#
19:59
Yippee!!!!! SO relieved to have this one under my belt...After watching the Australia Regionals results where not ONE team finished the WOD under the time limit I was nervous. Def was tough but I can clean it up a little under pressure for sure...
5/28
Active Rest day with Ty...
lyon street steps:
3 trips to top
4 sprints up first leg
3 more to top
appr 48 mins
Somehow I never remember not to let Ty pick what we do as her vision of easy cardio never seems to turn out to be rest at all... my calves are so fucking tight from this it is ridiculous!!!
Body is tired and super sore today. Scaled down on Betty cause I just wanted to get moving and not destroy my arms. First time sub 10 on karen. Shutting it down for 48 hours in prep for trial run of Amanda on Sunday...
5/26
Active rest day...
4 MU (just wanted to see how they would feel after the previous evening WOD)
500 m row
20 regionals standard burpees
400m row
18 burpees
300 m row
16 burpees
200 m row
14 burpees
100 m row
12 burpees
Time: 15:??
5/25
Midday at school....
CFE:
run... 3 min warm up
3x 7 min intervals, (pace 7.5 min mile first two intervals, 7 min mile last interval)
6:30 PM
Team WOD: with Ty, Rob, and Chris
250 C2B pull ups
250 KB swings
250 DU
250 OHS
Time: 23:??
this was way harder then it looked on paper. C2B pull ups got old quick...
MU work... in prep for "amanda"
9 mu 2 min rest
7 mu (ran out of time)
took me about 5:30 mins to do 16, prob my fastest time for this volume to date...
3PM:
Snatch work...
9 snatch 95# rest 2 mins
7 snatch rest 1.5 mins
5 snatch
took about 3 mins
CFE:
3x7 min intervals, 3 mins rest
held btwn 2:10-2:15 split each round (1500-1650m per round)
Wanted to do some work on each part of the WOD amanda and see how long it might take me for each since there is a 20 min cut off for the team wod. Average time for women at the games last year was 12:55! Never have actually done that volume of snatch at that weight before, challenging but doable...definitely gonna be a tough combination no question!
5/23
50 mins cardio
5/22
Regionals WODs with the gang...
Thruster Ladder
105, 115, 125F
might have been able to get 125 if i had power cleaned it and then done a thruster. seems like that was the better strategy rather then squat clean to thruster where you have zero momentum from the hole...
750m row x4
50 HSPU
750m row x4
Teamed up with Sarah, Rob and Grant.... lots of fun we almost got em! lost by about 20 secs at the end..
5/21
3 mile run on the beach
1x40 min sprints (running start sprints, already at full speed by the start)
5/20
2 x cleans x 9 rounds on the minute - 125#
3 x 8 dl - 175# on the minute
3 x 8 close grip bench - 105#
2 Power Clean and 1 Jerk on the minute for 15 mins (80% of 1RM) 105#
Tabata L sit hold... this was incredibly hard!
5x Dead hang pull ups
6x1 weighted Dead hang pull ups (.5 pd kb)
"Mary"
20 min AMRAP
5 HSPU
10 pistols
15 pull ups
TOTAL: 9 rounds +25 PR (done this twice before, first time 9 rounds, second 8 rounds)
felt pretty sore especially my quads and shoulder/arms so I was actually pretty happy with the results of Mary. I would have had ten rounds except that I have hair issues with HSPU as my ponytail comes out and gets all sloppy when I do them. I know, it sounds silly! but i spent about 30 secs at one point trying to get my hair to stay up, which would have been plenty of time for the remaining 5 pull ups I needed to complete the tenth round. Would like to see how much I could improve upon this when completely fresh and not sore...
Pretty sure total body soreness will ensue tomorrow...
Affilate WOD:
500 DU
100 Thrusters (115#/75#)
100 push ups
100 Ring dips
100 OHS
500 DU
Time: 28:?? sorry guys I wasn't paying attention to time either...
This was fun. I like team wods. Sarah, its so much fun to have you back in the mix with us again! I hope chubs makes it through a second day in a row of hard work without any pain
9:30 OLY lifting
Agile 8- first time doing this... i liked it
Tabata OHS (12-16 per round)
Hang Squat Snatch work... trying to focus on power through the middle
3x73#
3x83#
3x93#
3x98#
my calves are so fucking tight from this it is ridiculous!!!