"Linda-issssh"
10.9.8.7...1
DL 180#
BP 90#
Clean 120#
Time: 77:30
well... as Ty said, this was horrible. I have done this once before but at less weight in much less time. The body weight Clean was just awful, thanks for that one Ty!! I second the fact that it felt like 55x 1 RM most of the wod...
Open WOD 6: 7 min AMRAP
Thrusters 65#
C2B pullups
3-3
6-6
9-9....and so on
TOTAL: 97 reps
Goal was 105, 15 reps a minute. Had a rep scheme worked out and paced really well but got a bit behind going into minute 6. last set of fifteen pull ups it got tough and i only had 20 secs on the bar for the last set of thrusters. REALLY don't want to do this again, but going into to this wod I was in 66th place and aiming for sub 60 so I will see where I am at tomorrow morning and decide whether or not it will be worth it to repeat...
4/27
intervals with Ty:
10x200 m sprints (rest 1:1 for sprints and row)
10x 200 m row
500 DU for time (13:04)
5x5 HSPU
tried various hand positions per the advice of Will but decided what I currently do works best for me...
DL:
3x3 165# (kept it light to avoid any posterior chain tightness for wednesday's wod)
Tabata Something else:
KB swings: 11
Push ups: 7 (sadly held 9 till the last two rounds and then could only manage 7)
Situps: 11
Squats: 18
Total: 47
pretty much total body soreness today. ass from Curtis P and arms and shoulders from ring dips i guess?
4/24
active moving around today.. body was sore and tired
Mainsite wod from the other day minus the rope climb at the end....
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 GHD Sit-ups
20 Hang squat cleans, 25 pound dumbbells
25 Back extensions
30 Wall ball shots, 14 pound ball
didn't really do this for time was moving super slow today. ended up taking about 24 mins or so. yes I was moving THAT SLOW
Open WOD 6...take 2
9 rounds plus 5 Cleans, 10 t2b, 1 wall ball= 286
fell a bit short of my goal of 10 rounds. i don't think one day off after doing this the first time was enough rest. wasn't sore but everything just felt way harder this time around...
3 mile run to the gym...
WOD 5 trial run:
9 rounds +1 clean
this felt much easier then I expected. all rounds unbroken. easily going for 10 next time. wasted time moving across the room, chalking hands, keeping track of rounds on the board, all things I won't be doing when I do it for real! i must say i LOVE the 9 ft wall balls, first time EVER not having to jump every rep to hit the target...
4/19
rest day.. 45 mins of light cardio on the treadmill
planned to take the day off but ended up feeling good today!
1.6 mile run to the gym
1 PM with Will:
WU
10 dislocates
10 OHS
10 Good mornings w pvc
Skill:
freestanding handstand work... Finally making progress with these!!! just need to keep practicing!
WOD: I modified what was on the board a little bit...
2 rounds
200m row
50 push ups
200m row
50 GHD sit ups
200m row
50 squats
200m row
50 GHD back extensions
Time: 33:00
My intention in working out today was to keep things light, but as it turns out the rowing took longer then the running and scaling up to the GHD made it so that my first round took a little over 15 mins. Had no intention of doing a 45 min wod today so shut it down after two rounds.
Finisher:
5.4.3.2.1
Squat Snatch 75#
HSPU
350 m row
5.4.3.2.1
power snatch 75#
cf push ups
350 m row
5.4.3.2.1
OHS 75#
dead hang pull ups
350 m row
TIME: 19:24
body was super duper tired today, but it was nice to finally catch another sunday class with Rob and Sarah, thanks you two!! Once i warmed up the snatch felt pretty solid, surprisingly enough even the 105 which was my PR last time we did this.
For the finisher we had three minutes rest between sets, based off the fastest person in the class. Lucky for us we all had speed demon Mainini to keep up with which made things fun. I had about 30 secs rest the first round, and 1 min the second... good times!!
Def feeling the wod's from yesterday. legs are feeling tired but it felt good to get out and move around. ended up just being the three musketeers in the early class today which was fun...Missed you Sarah! sending lots of healing thoughts your way
Moved faster this time and finished the burpees in about 440, had 2 mins on the rings but turns out the extra time didn't really matter since your arms are so shot by then. I thought I had locked out the 4 MU for a score of 94, but I guess I did a few seconds after the clock... all good! Not doing that one again...
4:30 Class with Chris:
Front squats
2x85#
2x105#
2x125#
2x135# for 7 total rounds
Finisher:
NORCAL sectional wod from last year:
10 min AMRAP
7 thrusters 75#
12 KB swings 1 pd
7 C2B pull ups
TOTAL: 5 rounds
Crazy how much easier this felt then last year, despite having done the current open WOD and FS before!!
Did all rounds unbroken. I recall last year only being able to do one round of thrusters unbroken and none of the C2B in complete sets. I think I only got 3+ rounds at sectionals. What a difference a year makes!
4/14
Attempt 1 at OPEN WOD 4:
60 bar facing burpees
30 OHS 90#
10 MU
Total: 92 (60 burps, 30 OHS, 2 MU)
Needed to see exactly how the timing would work out on this and how each movement would affect the next. Was cruising on the burpees and finished them in just under 6 mins so def room for improvement there. Got on the ring with 30 secs left. OHS were by far the toughest part in terms of arm stabilization. Goal next time is burpees in 5 and at least 1 min on the rings so I can get 4-5 MU.
