May 15, 2011

AM – 21,15,9 – 15lb dumbell thruster, 42, then 15, 9 of tuck jumps, 35lb kettlebell swings – about 8:00. Then: Got up to 4s and 1 shy of 5 (on minute 4) of 35lb dumbell press (death by dumbells). 3×5 of straight pull ups and 3×10 push ups (strict form).

Then: Endurance Wod modification – 6 rounds of 1min run, 30sec rest – on Alex’s treadmill at 7:03 pace. Warm up and cool down and then ran up hills, walked up other hills, ran on straight ground while watching tv and waiting for katie to wake up and play – total of about 30 minutes.

Some stuff in April – May 2011

2x2x2x2x2 – power clean – 105x115x125x130x135. was tired today and couldn’t get 140 up on first two tries, so just stopped. 140 is max squat clean – should be able to go up on this next time since can do more squat clean than can with power clean generally.

2x2x2x2x2x2x2x2x2x2 - Deadlift at 70% with 45 seconds rest in between sets.  *if you’re with a partner set up the weights and bar accordingly so you can flow back and forth within 45 seconds. Did it a 195#. got heavy towards end and slowed up more.

Jackie – 8:35. Finished 1000m in about 4 min, kept pace between 155-2:10 for majority of time. Took break after 25, then two more short breaks. Should have been able to get through all of them, know this for next time. Pull ups- got through first 10, then in 5s-7s for rest. Goal for next time will be under 8:00, should be able to do that if I can minimize rest on the thrusters.

Started death by dumbell and some strength work 2-3x per week. Started with 35lb dumbells – at 2 reps, then continuoing until 8 with 25lb dumbell. Less than month later – up to 4 reps (almost 5) at 35lb and almost 9 at 25lb. Have been mixing in straight pull ups, push ups, death by dumbell and hspu this month. Still working to get a full hspu.

Sectionals WODs

Throwdown Wods

Tuesday, April 12, 2011

4 rounds for time
7 muscle ups
15 deadlifts (225,155) – 1st round did all 15, 2- 12 and 3, 3- 7, 4, 4 4- think I broke into three somehow, short rests on all. Next time no more than 1 rest in between. It
30 walking lunges

Time: 12:05 – muscle up skill progression and rx deadlift.

Then, Death by dumbells at 30lbs each  - 6:50 – got to  7 full rounds and was on 8th and couldn’t get the last one up there. Obviously, I jumped numbers/missed a round somewhere….

Then, 3x3x3x2x2 – HSPU w/ mat and 5lb plate. Plus, did some singles.

Ring dips – 1×5 full range of motion. Learning to kip myself up too.

Monday, April 11, 2011

Did 3 rounds of: 7 front Squats (110) and 10 burpees.

Overhead Max – 135lb from overhead postiion. Almost got 145lb from that position. Never going to take it from OH position again. That was wierd, felt unnatural and feel like I should do the whole thing over.

Muscle up work to get the kip.

Did a few HSPUs and found that I am now using the 5lb plate with mat. I can get about four in a row.

Saturday, April 09 2011

Open wod: 5 min amrap ground to overhead (110lb) with squat in between. 23.5 rounds of squat clean and thruster. Felt really good about this one. I took it slow and rested between each rep/round. Did 5 first minute, then 4, then 5, then whatever to get to ALLLMOST 24 rounds:-) My goal was 20 and wasn’t sure I would even be able to get that, so very happy with the way it turned out.

Thursday, April 07

The Chief” – modifield
Max rounds in 3 minutes of
3 power cleans (135,95) – used 110lb with full squat cleans for this.
6 push-ups
9 squats
Rest 1 minute between rounds for five cycles – did for 4 cycles.

Modified this one to get me ready for the sectional weight/wod of squat clean thruster/jerks.

Round 1 – 3 rounds plus 3 squat cleans / Round 2 – 2 rounds plus 3 squats / Round 3 – 2 rounds plus 6 push ups / Round 4 – 2 rounds plus 6 push ups.

Wednesday, April 06

What do you like better milk chocolate or dark chocolate?

5 rounds for time of

8 HSPU

12 Toes to bar

16 KB Swings

Total time: 11:50. Still feeling pretty tired. Grip was getting really hard by second set of swings. Need to work on stringing together toes to bar better. HSPUs got hard too…had to add a little more fluff to my shirt on top of the abmat. Still really need to work on HSPU strength

 

Monday, April 4

Death by dumbells – 35lb dumbells first 3 minutes, then switched to 25lb and started at 5 minutes/reps.

April 2-3 2011: open wod two days in a row.

Saturday – Open WOD: 9 rounds plus 24. New I had more in me so did it again the next day. Still can’t believe I actually did this one again, but it was wroth it. On Sunday – Got 10 rounds plus 15. SOO glad I did it again. New I had it in me! I stepped down for all the box jumps on Sunday and was able to stop a lot lest. Took about a second or two rest before starting box jumps and went through. If I didn’t take a breath before, I stopped around 8-11 box jumps to breathe and continued. Pushups got really hard by end and was resting between each one. Doing it a second day in a row was really tough….by the second or third round my legs were screaming, but pushed through it!

AMRAP in 15 min
9 deadlifts (155,100)
12 push-ups (hand release)
15 box jumps (24″,20)

 

March 31, 2011

Open wod practice – Just did 5 rounds of this at about 80% and finished in about 7:45. Rest of team except girls did it today, but I wasn’t ready. Still tired from wods earlier in week.

AMRAP in 15 min
9 deadlifts (155,100)
12 push-ups (hand release)
15 box jumps (24″,20)

THEN – Heavy Thrusters – 100-105-110-115-120(f) . If I had more time, feel like I could have gotten 120.