District Crippler indeed.

WOD
Jerk
1-1-1-1-1-1
THEN ...
“District Crippler”
30 Deadlifts (1.5xBW)
Run 1 Mile

RESULTS

115# jerk (I think, might have been 110)

#125; 10:10

ANALYSIS

I enjoy this WOD even though I loathe running ... it actually feels good to run after the deadlifts - which probably means I am not running fast enough.  Andrew said this should be completed under 10mins and my back was still sore from last weeks deadlift max SO I scaled the DL weight.  In hindsight, I should have gone a little heavier. I did 25 DLs and then 5 - so basically unbroken.  I think I could have gone to 145 or 155# and not have lost that much time.  Oh well.   

LOVE LOVE LOVE the guys that sit out on the parking lot wall on the street behind DCF. They are always so encouraging and honestly, the only reason I bust my ass up that street!  Always so thankful for those guys on these running WOD days :)

It burns burns burns!!

WOD
Split Jerk
3-3-3-3-3
Then
4 Rounds:
5 Clean & Jerks (185/135)
10 Burpee-Handstand Pushups

RESULTS

85#

14:46 85#, 15# man-makers

ANALYSIS

Working on technique, getting better about getting under the bar.  I enjoy these technique days - lighter weight and really pushing myself to nail the smaller details.  Specifically, trying to focus on planting my front foot - not landing on my toes.  This WOD was a ball buster. Halfway through, dying to stop but couldn't. This reminded me of the marathon where walking hurt more than running - I knew if I stopped I wouldn't be to start back up.  As soon as I stopped, the burn set in. Man-makers... DAMN. Nasty sub for handstand push-ups.

Missed Posting...

WOD
Jerk
1-1-1-1-1-1-1

60/50/40/30/20/10 second intervals of:
Jumping Pullups
Air Squats
Rest

RESULTS
Split jerk 110#  

245 reps (maybe a few more, maybe a few less but around there)

ANALYSIS

First WOD after being out sick for a week. Majorly scaled, couldn't breathe or lift really at all and left me super light headed.  Probably should have held off on working out last weekend ;)

Weak Week

WOD
Rack Jerk
3-3-3-3-3

For Time:
1000m Row
75 Wall Balls (20/12)

RESULTS
Jerk 95#

WOD 11:08

ANALYSISI absolutely positively dislike any WODs with Olympic lifts in multiple sets, which require you to reset on your shoulders in between reps.  Honestly, I could have gotten a lot more weight up but bringing it back down on my neck hurt and freaked me out a bit.  This lift was ok; I had my normal challenges of getting under the bar.

This WOD was hard.  We don't row, ever. Mostly bc we only have one rowing machine. Apparently three more have been ordered.  So I feel like I am still perfecting my rowing technique but was pleased that I rowed 1000 meters under four mins.  Shocker after doing that, the wall balls were freaking hard.  I subbed an 8# ball for the 12# but went BOY height instead of the first line (o.k.a. girl height).

I am feeling a bit down this week. It started with the green band on the tail end of those strict pull-ups Monday and carried over into last night's WOD.  My arms are tired, so I am taking today off and hoping to attack fresh tmrw.  Tmrw is also HRC day at DCF - or so I have named it. Joe T, Katherine and Adam are all coming with me. This should be fun!