Forgot to post last Thurs May 26

WOD
12 minutes AMRAP:9 KB Swings (2/1.5)
6 Front Squats (95/65)
3 Overhead Squats (95/65)


RESULTS
1pood, 65#
7 rounds+9KB+6FS


ANALYSIS
arm exhaustion, but good WOD. My form was great, my speed was not. I need to push myself on time - doesn't always need to be perfect form.  next time would like to reach 10 rounds.

It's Spring!!

WOD
Front Squat
3-3-3-3-3
THEN

15-12-9-6-3
Unbroken KB Swings
Unbroken Box Jumps
Unbroken Hang Power Snatch (75/55)

RESULTS

135# FS - did not go to failure

9:39 rx'd (22.5" box, 16kg KB)

ANALYSIS

strict paleo diet going well. though i did eat two paleo choc chip cookies today.  but other than that, strict paleo. today was my first day back after a week off to BAKE and not sleep. Not sleeping and allergies seemed to affect my body today, but overall pleased.

Day after my pull-up WOD... yeah, still celebratin' !!

WOD
Back Squat
5-5-5-5-5
Then..
3 Rounds:
1 Minute: Power Clean (75/55)
1 Minute: Front Squat (75/55)
1 Minute: SDHP (75/55)
1 Minute Rest

RESULTS

155# - Andrew told me to get there, and I did.  It wasn't feeling too taxing at this weight but I imagine 5reps much heavier would have gotten real hard, real fast.

rx'd 146 (?)

ANALYSIS

I was somewhere in the 140's but I didn't take a pic of the whiteboard so can't remember exactly what.  I was kinda confused when we got started with the power cleans... I was full squatting out of habit and the weight was so light I was just lifting it... but then got in my groove. The cleans were my high reps.  By the time I got to SDP my arms were burning.  This was a deceptively hard WOD... aren't they all.

Tmrw is my fourth day on but I can't make it in Saturday so I am going to go.  Body is definitely sore and asking for rest... looking fwd to two days off... and Out of the Box Bakery tabling at the NoVa Open Saturday!!  YIPPEE!!

Arms. Are. Dead.

WOD
Front Squat  3-3-3-3-3
then..
15 strict pull-ups
50 Pushups
12 strict pull-ups
40 Pushups
9 strict pull-ups
30 Pushups
6 strict pull-ups
20 Pushups
3 strict pull-ups
10 Pushups

RESULTS
front squat: 145 fail @2
18:57 I used blue band for the first set of 15 pull-ups and then for 9 of 12 in the next set. Each pull-up after had to use a green band. I also used a blue band "jet pack" for pull-ups.

ANALYSIS
I struggled really hard with the high volume of strict pull-ups. I was fine for the first set but after the 50 push-ups, my arms were done. I do think however that the green band was too easy, which I realized as soon as I switched.  I rocked through, with no rest, the last two sets... maybe bc they were low volume, maybe the size of the band.. not sure.  Strict pull-ups are so tough - next time I will remember to change my grip.  Perhaps one hand gripping under, the other over would help.  As far as the push-ups, those I completed at a nice pace.  Rocked the first set of 50 out in two sets of 25, etc.  This was an arm wrecker. Exhaustion set in fast.  Building capacity...

Playing catch-up!!

So, it appears I tend to be on-spot with my updates for a month... and then delinquent for a month! LOL  I promise to try harder for consistency here... travel just keeps this lady busy busy.  So here are a couple quick updates for recording purposes (and I am missing the first week in Oct, oops!) and then I will do a real blog and discussion about today's workout.

Sept 16 WOD

“Josh”
21 OHS
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups

Women use 65#

RESULTS

Modified for me to finish in under 20 mins - though I finished well under so wonder if I could have done Rx'd numbers?:

21 OHS, 28 PUs (blue b) / 15 OHS, 14 PUs / 9 OHS, 6 PUs

12:30

Sept 17 WOD

Floor Press
5-5-5-5-5

10min AMRAP:
5 Handstand Pushups
10 Sumo Deadlift High Pulls

Women use 55#

RESULTS 

65, 85, 95 (f@3), 90 (f@5), 90

9 rounds + 4 HDPU

Sept 18 WOD

"Fran"

21-15-9

Thrusters, Pull-ups 65lbs rx'd

RESULTS

65#, green band

9:06

Sept 27 WOD

Front Squat 1-1-1-1-1-1-1

3 sets max pull-ups

RESULTS

85, 105, 125, 135, 145, 155(f), 155 (f)

blue band: 15/12/7

Sept 29 WOD

Push Press
1-1-1-1-1

“Helen”
3 Rounds:
400m Run
21 DB Swings
12 Pullups

RESULTS 

PP: 75, 85, 95, 100, 105 (f)

blue band, 35# 13:48

 

Oct 12 WOD

15 minute AMRAP:
10 Push Presses
10 Box Jumps
10 Pushups

RX'D: Women use 75# for Push Press, 20″ for Box Jumps.

RESULTS

55# push press, 20" Box, push-ups RX'd

7 rounds, 10PP, 9 Box Jumps