Aug 25 2012

WOD 

5min AMRAP: row @2K pace 1189m - this feels (and is when crunching numbers) slower to me than it should have been

rest 5 min

5min AMRAP: 15 box jumps (20'), 20 walking lunges 4 rounds + 5 BJ - Killed the box jumps, very pleased with that and very unusual for me; oddly the lunges were f'ing hard.. difficulty getting my knee all the way to the floor. Typically lunges are my moneymaker :/ But proudly, I just pushed through.

rest 5 min

5min AMRAP: 15 KBS (16kg), 10 DU 4 rounds +1 KB - All KB swings unbroken, nice controlled breathing until last round; DUs were nasty the first two rounds but then I strung together 10 for the remaining 2 rounds. I am pleased with that. CHEST UP!

Aug 22 2012

WOD @90% effort

12 rounds

30 sec KBS

30 sec active rest

30 sec 5 burpees then AMRAP pull-ups

30 sec active rest

16KG bell

Round 1: 16/4

Rd 2: 15/3

Rd 3: 15/3

Rd 4: 13/3

Rd 5: 13/3

Rd 6: 13/3

Rd 7: 13/3

Rd 8: 13/3

Rd 9: 13/3

Rd 10: 13/3

Rd 11: 13/3

Rd 12: 15/3

In my attempt to stay at the same pace each round, I kept my pull-ups low. I think I could have gone 5-6 for 1/2 and then dropped down, but not the goal. Moved easily through the first 13 set, the last two I was definitely pushing myself to keep moving. Could perhaps have used a heavier bell and done less reps?

Also - thought today.. this seems to be how I move through most, if not all, of my WODs. Wondering if my problem is kicking in the extra 10%, not holing steady at 90%?

Food

morning: 1/2 banana, 1/2 OOTB cocoa bar, OOTB muffin

afternoon: fistful of pork and scoop of root mash from last night

evening: chicken tacos - paleo-style :)

August 15 2012

10min AMRAP

6 burpees

9KB Swings (16kg)

12 wall ball (12#, 9")

6 rounds + 15 reps

MAKE-UP: 3 min Double Unders: 80

Food

Morning: 1/2 dinner portion of chopped salad (no cheese)

Afternoon: mexican w/JJ sooo one margarita, fried plantains, guacamole .. probably two handfuls of chips. And ok, just because I am trying to be honest here, I did have a child's size gelato too! Two small scoops, I sweat that's it!! LOL I tried really hard :)

Dinner: Everyday Paleo Butter Chicken

It's too hot to WOD without AC!! So hot, so whiny ;)

WOD
Push Press 3-3-3-3-3
Then..
5 Rounds:
25 Situps
20 Wallballs (20/14)
15 KB Swings (1.5/1)

RESULTS

95# PP

18:22 (12#WB, top line; 1 KB)

ANALYSIS

Its so freakin hot. I just couldn't push myself on this one. I didn't go to failure, or really even close on the push press. I have a big hole in my left hand from Murph and it hurt to grip the bar. But really, I just didn't want to push myself to go heavier. I also think it makes a difference who I am lifting with .. if it's someone thats not as strong as me, I am ok with going lower on my weights - and conversely if its someone that stronger than me, I will let myself get pushed heavier.  I should consider that in the future ...

WOD kinda dragged along. It was just so damn hot.  But hey, I was there and I finished it. Done.

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.

Ring rows are hard.

WOD
Clean
2-2-2-2-2-2-2
then...
5 Rounds:
10 Ring Rows
10 Push Press (95/65)
10 KB Swings (1.5/1)

RESULTS

just hung out at 85# to work on footwork

Rx'd and... 8-9minutes.  

ANALYSIS
Ring rows started with body flat on ground.  After the second round it was REALLY hard to get the rings to my armpits - in fact at the end I couldn't.  Push was rest.

Running is to good as weather is to warm.

Not sure I did that right ... point being, it was the perfect day to be running outside. I can't wait for the garage doors to be open again!

WOD
Push Press 3-3-3-3-3
Then...
“Helen”
3 Rounds:
400m Run
21 KB Swings (24/16kg)
12 Pullups

RESULTS

115# for push; 13:30 (25# and red band)

ANALYSIS
I was very pleased with my three reps at 115# for push press. I could have gone higher (at least for two reps ;) but we were running out of time and three reps aren't supposed to be for maxing ... but I was feeling the lifting today.  The WOD... I should have done the 16 kettle.  I did all swings unbroken and fast... it was too light. The pull-ups were fine.  The run killed my time. Shocker.  Fun WOD today.

Rope Climbs! YEA!!

Today is my rest day as I prep for Fran tmrw morning. We have a January challenge and I am hoping to really improve on my time. Last time I did Fran was in the summer with a green band and I completed it in 9:06.  Tmrw will set the benchmark time for me to improve on across the next four weeks and I will be using the red band.  Christy and Andrew are doing it with me so I will be chasing BIG time - at least for the first 3 mins ;)


WOD
Floor Press 12x2 @65% of Monday


4 minutes for reps of Rope Climb
3 minutes for reps of Burpees
2 minutes for reps of KB Swings (16)
1 minute for reps of Double Unders
*no rest between minutes


RESULTS
Floor Press @65# (Mon max was 105#)


Rope - 3
Burpees - 35
KB Swings - 30
DUs - 19
TOTAL - 87


ANALYSIS
This was the first time I have rope climbed since working out in Kalorama with Christy.  I got the "how to" down really fast, kinda like riding a bike I guess, but couldn't keep my foot grip tight enough to make it to the top of the rope each time. SO, I made it all the way to the top once and then 3/4 way to the top 4 times.  I am not discouraged, next time I just need to wear shorts and knee high socks instead of slippy stretch pants.  Next time I will get to the top 4x.  Burpees as always suck the life out of me and I wish I had pushed myself harder on the KBs - I am usually really good at those!  I am VERY proud of my double unders. By the end of the WOD I was sucking wind big time so I just did sets of 5 and was able to string them together no problem.  Theme of the week - cardio is my weakness right now.  I am going to start doing some speed training on my rest days (Sunday and 1/ mid-week) to see if that helps.