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.

Freddy's dead.

WOD

“Freddy’s Revenge”
5 Rounds:
5 Jerks (185/135)
10 Burpees

RESULTS

95# first two rounds, 85# last three rounds

ring dip intervals: red band, 10 max/5min

ANALYSIS

Love interval work. I really want to get a couple independent ring dips this summer ... plus I love having strong arms for tank top season :) Freddy certainly got revenge on me today. I thought I could make it through at 95# but starting the third round, I got one up and one the second I just couldn't. Scaled and it felt much better - I could easily break it up to 3/2.  The irony is that if the movement was to clean and jerk 5x, I could have done 95#.  Funny, more work, but I think I get a little rest in between the clean and jerk... great workout.  bruised collar bones!

It's a start!

WOD
Push Jerk
3-3-3-3-3
THEN...
21-15-9:
Wall Ball
Burpee Pullups

RESULTS

105# push jerk

15-10-5, the rest Rx'd @ 14# ball to top line, kipping pull-ups  11:44

ANALYSIS

I did not go to failure on push jerk but did repeat 105# a couple times to work on form.  I need to squat lower.. which might help me get under the bar and ultimately engage my quads and abs more. Felt back twitches mid-reps, and Christy agreed it was due to my not engaging my q/a's enough.

HOLY SHIT!!!!!  I did my first WOD with no band pull-ups. Even though I did scale the reps and technically they were supposed to be jumping pull-ups... I did 30 no band kipping pull-ups!!! It took me a while..but I did it. I am so proud of myself.

In regards to WB, I tried my hardest to get above that second line. It wasn't always and sometimes didn't hit the wall, but most of the time it was and did.  That was HARD.  Burpees were the rest which is still a mind-trip for me.  And I was definitely having to give myself an extra pull right below the bar for the PUs.  

This was really hard work, and I am not going to lie, I definitely noticed I was the last one on the bar.. ego check.  But yeah, SO freakin' proud of myself tonight. In the words of a very smart and pretty blonde: "ME!"

Today was a great day for a workout.

WOD
Max Box Jump
THEN
5 Rounds:
6 Push Jerks (135/95)
6 Ring Dips
6 Box Jumps (75%)

RESULTS

31" box jump

65#, red band, 24"box+25lb weight

5:37 or 5:17 can't remember :)

ANALYSIS

Box jumps were fun, although I am still a little gun shy on the actual jump. My cycling is getting really good, which makes me happy :)  I probably could have gone heavier on the push jerk but wanted to be speedy and finish around 5min mark, which I did.  Ring dips were comfortable on the red band. In fact, I tried to do a dip sans band - yeah, not quite ready for that... but with some practice I will get there. It wasn't a complete failure to push up; I was just about 1/2way.

Post WOD Billie, Layne and I did 100 butterfly sit-ups for time (3:35) and practiced pull-ups.  We are trying a new thing to build capacity (us three ladies!) - after every WOD we cycle pull-ups adding one PU to the cycle each day.  So we started the cycle at 2 today, which we all did comfortably.  Wednesday we will attempt to do three, Thursday four and so forth.  If you fail at a number, stay at that number until you get it.  The goal is to get to 10 cycled pull-ups by mid-April.  I felt so comfortable and strong with the pull-up today, and even threw out a strict pull-up. I find I have a lot more power without the band - I think I get a larger range of motion in my hips/with my kip.