FAIL blogger.

Ok, I am failing at keeping this up to date. I have been working out 3-4 times/week but its hard to fit in logging it here - to be fair, I am genuinely, really really busy. Like "barely have friends left" busy!  BUT we all like to track (and most importantly SEE) measurable progress.  So I will try my hardest to get back into a pattern here.


WOD
Jerk
1-1-1-1-1-1-1
8 Minute AMRAP:
3 Overhead Squat (95/65)
3 SDHP
3 Push Press
6 Overhead Squat
6 SDHP
6 Push Press

RESULTS

115# jerk

4 rounds + sets of 3 OHS, SDHP, PP

ANALYSIS

Jerk weight was still light for me but I was lifting with folks with a lower max. Still not sure what to do in these situations. Classes are big so not enough racks to have my own/couple with other, stronger people. Also hard to ask them to jump up in larger increments. Anyway, still did the work and enjoyed split jerking this morning :)  I was happy with my WOD. Chased the lady in front of me and it really helped. She never stopped!  Will definitely be sore tmrw - love these lifting complexes.

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.

Reminder: don't bring knee up to catch 115# bar. OUCH!

WOD
Power Clean
3-3-3-3-3 (unbroken)
THEN
4 Rounds:
25 Overhead Squats (95/65)
75 Double Unders

RESULTS

115# (f@3)

scaled: 50 DUs, 55#

20 min cap - went to 20 mins and finished with 3 rounds + 25 OHS + 36 DU

ANALYSIS

SO CLOSE. I really wanted to finish and with 10 more seconds I could have.  Oh well. I scaled down my DUs and was pretty successfully stringing 10 at a time.  But DUs are definitely where I lost time. Need to be able to string 20 at a time - this is less about the skill of doing DUs, and almost all about building lung capacity.  OHS squats were fine. I did the first set unbroken. Probably should have pushed to do the OHS rx'd - 10 more lbs might have slowed me down a minute, but not too much.  I finished the first two sets in 8 minutes... what happened in sets 3 and 4? I think I was resting a lot - met cons are tough for me. Not surprising the lift portion was the "easier" portion.

Sets of 3 cleans were fine. My form on the last set sucked which is why I failed at 3 - and of course, thats the one set Noah was watching.  Form on my other sets was pretty darn good.  I prefer a full squat clean - either way, I do love the clean :)

Dirty Diane-ah!

WOD
Overhead Squat
3-3-3-3-3
THEN...
“Diane”
21-15-9:
Deadlifts (225/155)
Handstand Pushups

RESULTS

95# OHS

135# DL, 15#dumb bell strict press

4:46

ANALYSIS

OHS is always a challenge but Andrew had some excellent tips as far as butt and bar position goes. I was really focusing... so much that towards the last lifts my knees started caving in!  Thats unusual for me in a squat but I felt it immediately and self corrected. 95# was heavy but not struggling. Could have gone heavier but didn't have much time and didn't want to kill myself before the WOD for a three rep max.

I REALLLYYYY want to be able to do handstand push-ups. We didn't have much time to practice handstands, ie. I didn't practice at all. And the sub was strict push press instead of box push-ups which made me happy. The box pu's never feel like the right sub to me ... I wish I had done 20 or 25# dumbbells. I cranked through the 15# pretty easily.  The DL weight was challenging after the first set of 21 but I just wonder if I 10 or 20#s more would really have made a difference.  Eh, either way, it went fast and I am delightfully not sore in my lower back today!  That's a milestone :)

Fuzzy Math.

WOD
Back Squat
3-3-3-3-3
Then for time*:
40 Snatch
40 OHS
40 Power Clean
40 Push Press
*One Kettlebell (1.5/1). Divide amongst arms as much as necessary.

RESULTS

155# back squat

20#, 8:25

ANALYSIS

Thanks to my inability to count, I actually got155# up for the back squat. I thought it was 150# ... either way, it was a piece of cake weight-wise for a 3 rep back squat. I definitely could have gone heavier but we were working the threesome rotation on our rack and ran out of time. No worries; I got the work done.

The WOD was ok.  Lots of squatting. I always find my footwork to be be weird when we use dumbbells for lifting movements.  But with 40 reps a pop, I got comfortable around rep 20. Think I should have challenged myself with 25 or 30#.  That seems to be my theme for the week ...

Layne, Billie and I - oh and Robin joined us! - completed our 100 sit-ups for time. I improved! A lot!! down to 3:19.  Still working to get that below 3 minutes.  Pull-ups were ok. I strung two together easily and then kinda puttered out.  Still working my way to stringing 5... I have faith its gonna happen soon. Was also able to do my one strict pull-up still. Thats kinda cool and makes me feel really strong while I am doing it. I can feel my (HUGE!) muscles working ;)

Quad WOD of death!

WOD
5 rounds of:
5 minute AMRAP:
2 Strict Pullups
4 Overhead Squats (115/85)
8 Lunging Steps
Rest 2 minutes


RESULTS
sub 2 strict pull-ups with four box pull-ups (rest toes on box and use for support as needed)
#55 OHS
21 rounds + 4 pull-ups + 2 squats


ANALYSIS
OUCH!!!  And I am even more determined to string pull-ups.

Life is pain, Highness!

Wednesday's WOD was slightly disastrous.  I was feeling ok going in but tired out quickly on my overhead squats - the last one of which ended up on top of my head and then dropping behind me.  Yes indeed.  So onto the WOD, I was feeling less stronger than usual but with Andrew's encouragement decided to go with a nice, heavy weight for my clean and jerk. It was heavy, but definitely the right weight for me.  Unfortunately, during my first set of clean and jerks, I moved my the neck the wrong way while cleaning my weight up. Result - immediate contracting of the muscle (ie. my neck) and a feeling that I can only relate to a waking up with a stiff neck.  I completed one more clean and jerk and then couldn't move.  It hurt so freakin' bad!!  But I didn't want to be that girl that cried in the box (there's no crying in baseball right?!) so every time Andrew tried to talk to me, I just had to walk away.  I painfully drove the car over to pick-up Shawn and immediately burst into tears in the car and again when I saw him.  The rest of the night was about ice and ibuprofen and tears and this morning, I woke up feeling a bit better but still with limited and painful movement.  Soooo, tomorrow's cross country flight will be interesting (if I still can't turn my head) and today I worked from home with an ice pack on my neck.  I am not upset, this is going to happen when I push myself.  I just wish I could have gotten one more WOD in before I left for travel this weekend (that's kinda twisted ;).  Oh well, I look forward to starting back up on Monday.

WOD

Overhead Squat
3-2-1-1-1

40 Double Unders
4 Ground to Overhead (which I attempted as a clean and jerk)
30 Double unders
3 Ground to Overhead
20 Double unders
2 Ground to Overhead
10 Double Unders
1 Ground to Overhead

Ground to Overhead is 70% of your 1RM Clean and Jerk.

RESULTS

OHS 65, 75 (x3) 85 (x2), 95 (x1), 105 (f @1)

WOD @ 85lbs. stopped after first round