Aug 24 2012

WOD

15min Double Under practice was able to stay more calm and complete sets of 10-12. Still a bit pike-y but MUCH better. Realized the more pike-y I get, the faster I try to jump. Also, concentrating on keeping my chest up has helped.

High Bar Back Squat

Set 1: 12 @75% 145

Set 2: 10 @80% 150

Set 3: 9 @80% 150

Set 4: 8 @85% 160

Realized that I am engaging my hips more like a low-bar back squat. Chest is still staying up simply because the bar is high on my back. Worked the last two sets concentrating on knees out vs. hips back. Noah watched a few sets, mentioned the same about my hip engagement. Also mentioned I might need more ankle mobility. Which leads me to not heavy lifting when I have limited time - I only rested about 1-2min btwn sets and did 2-3mins mobility before lifting. Need much more rest and mob time.

3 Rounds:

15 GHD sit-ups, rest 1 min These were fine, a little sore the next day but nothing bad.

3-6 RDL @ 31x1, rest 1 min set 1: 65#, Set 2: 95, Set 3: 125 should have started heavier, these were relatively easy until my last set

3, 4sec handstand negative, rest 1 min worked on bringing knees down at end of negative

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.

Back to the grind... after a week of "bakery off"

WOD

10 Rounds:
10 Pullups
10 Pushups
10 Situps
10 Air Squats

RESULTS

21:51 red band

ANALYSIS

When I first saw this I thought, oh 10 rounds of 10 sets, this is so manageable. By the fourth round I was starting to lose my grip abilities, and by the sixth round all I could think was FML.  Everything was rx'd with the exception of the pull-ups. At that volume I need a band - or maybe I don't ... but it would have taken another 10 minutes without a band ;) The good news is that I was cycling through the 10 for the first half and even when I had to start breaking them into sets of 5, I still had good height over the bar and control of my kip. Of course, pull-ups is what slowed me down. Push-ups were hard on my grip muscles, air squats and sit-ups were gloriously easy. Hard WOD mentally ... though today's looks like a real doozy for the brain too ...

I love truffle oil. A LOT.

WOD

“Tabata This”
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the  Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

RESULTS

Row: 5

Push-Up: 5

Pull-up: 4

Sit-up: 9

TOTAL: 23

ANALYSIS

Did an 8am class this morning - was wide awake around 6:30am.   Weird. Row for calories sucks. Pull-ups immediately after push-ups was hard. But I was pleased with these numbers. The first 3-4 rounds I was putting out solid reps - 7 on the row, 12 on the push-up, 11 on the pull-up, and 13 on the sit-up (though that should have probably been higher, I was tired by then ;).  PS. not that this is news to anyone, I am the queen of doing the negative on my pull-ups. I set myself up for immediate exhaustion.  Need to work on that.

Had a cobb salad with balsamic and truffle oil for lunch today. Truffle oil might be my new favorite favorite ever!!  Delicious.

Bang bang, he shot me down.

WOD
Press
5-5-5-5-5
THEN...
??minute AMRAP:
4 Deadlifts (275/185)
6 Sit ups
8 Pistols

RESULTS
75# Press

165# DL, pistol with red band 8 rounds + 4DL + 6SU (I think it was an 8 min AMRAP? unclear.)

ANALYSIS

I was quite happy with my press.  75# x5 is a strong improvement for me AND I think I could have gotten 80# up but we ran out of time.  On the last 75# lift, I was comfortable and then just struggled a wee bit on the fifth rep. Nice job Miller!

I wish we had more time to set-up for the WOD. I haven't done pistols since we were working out with Christy at Liz's condo gym!!  So really, I haven't ever officially tried them. We were moving so fast to set up for the WOD I didn't get a chance to play with them a bit before starting.  That being said, using the band was fine and probably helped me better understand how to move OUT of the pistol - which is the hardest part for me. I have the strength, just lose my balance towards the end.  After the WOD, I tried a few just balancing against the wall - and thats what I should have done for the WOD. It was more challenging but more like an actual pistol and I didn't have trouble getting up (and that's post-workout!).  Then I tried a few with no assistance.  Squatting on the left leg was not pretty :)  The right leg, I got up once!!  I think it really helps to lean forward - trying to keep my chest up and get up balanced is not possible for me right now.  Sooo, yeah! That's exciting and I liked this WOD. Moved fast.

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 ;)

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.