Hey guys! Sorry I didn't really finish off the week, I've been busy. I'm lazy but here's my WODs and results from last week!
Wednesday, October 10, 2012
Attended the Advanced 5 pm class
Warm Up: 1k run and Ero warm up
A: Power Clean & Push Jerk 5 x 3
B: 5 RFT
400m run
10 Clean & Jerks (115/85#)
Results A: 55-65-75-85-95
Results B: 21:18 at 75 lbs
I was struggling with the cleans... that's something I need to work on.
Thursday, October 11, 2012
Attended the All Levels 6 pm class
Warm Up: 1k jog and Ero warm up
A: Front Squat 7 x 1
B: Weighted Pull Ups
C: 400m walking lunges
Looks easy right? HAYLLL NAH.
Results A/B: I wasn't really following the WOD, but Coach D had me up on the lifting platform (talk about stage fright, lol). We were trying to find my 1 rep max. I PRed at 195 lbs :) So I was working through the part B of the WOD while everyone else moved on to the pull ups. He told me to get a few sips of water and I made 3 attempts at a heavier weight, which I thought was 205 lbs at the time... but come to find out that Coach D got me at 220 lbs! I failed all 3 attempts but when he told me how much I was actually lifting on those 3 fails, I didn't feel so bad. A new goal to work for!
Results C: Finished at 19:03 ... TALK ABOUT PAIN. I'm STILL sore from it :(
Friday, October 12, 2012
Attended Beginners 7pm class
Warm Up: 1k jog and Ero warm up
Lots of running this week! I hope this preps me for my first 5k this Sunday!
Beginners A: Back Squat 5x5
Advanced A: Back Squat
1 x 5 @ 60% 1 RM
1 x 5 @ 65%
1 x 5 @ 70%
4 x 5 @ 75%
Beginners B: "Helen"
3 RFT
400m run
21 kb swings
12 pull ups
Advanced B: For Time
1 mile run
30 handstand push ups
30 chest to bar
Results A: This girl and I wanted to do the Advanced WOD but we were both reluctant to go alone.
85-105-135-155-175
Results B: "Helen" was completed in 14:01 while using a 26 lb kettle bell, and doing negative pull ups
Sunday, October 14, 2012
I didn't WOD at Ero, but I did attend an all women's seminar at another local gym. It was a seminar/workshop on olympic weight lifting. It was very informative. I was able to learn about how to breathe properly, engage the entire torso and how to hold a proper form in order to prevent injury and to lift without problems.
This was my 6th time exercising in a week, and I must say... I was super dead. My hands were raw from the barbells and whew... I felt like I sucked. But improvements are always a good thing. Hopefully, I can utilize what I learned soon.
I'll post again with some pictures from this weekend!
Wednesday, October 10, 2012
Attended the Advanced 5 pm class
Warm Up: 1k run and Ero warm up
A: Power Clean & Push Jerk 5 x 3
B: 5 RFT
400m run
10 Clean & Jerks (115/85#)
Results A: 55-65-75-85-95
Results B: 21:18 at 75 lbs
I was struggling with the cleans... that's something I need to work on.
Thursday, October 11, 2012
Attended the All Levels 6 pm class
Warm Up: 1k jog and Ero warm up
A: Front Squat 7 x 1
B: Weighted Pull Ups
C: 400m walking lunges
Looks easy right? HAYLLL NAH.
Results A/B: I wasn't really following the WOD, but Coach D had me up on the lifting platform (talk about stage fright, lol). We were trying to find my 1 rep max. I PRed at 195 lbs :) So I was working through the part B of the WOD while everyone else moved on to the pull ups. He told me to get a few sips of water and I made 3 attempts at a heavier weight, which I thought was 205 lbs at the time... but come to find out that Coach D got me at 220 lbs! I failed all 3 attempts but when he told me how much I was actually lifting on those 3 fails, I didn't feel so bad. A new goal to work for!
Results C: Finished at 19:03 ... TALK ABOUT PAIN. I'm STILL sore from it :(
Friday, October 12, 2012
Attended Beginners 7pm class
Warm Up: 1k jog and Ero warm up
Lots of running this week! I hope this preps me for my first 5k this Sunday!
Beginners A: Back Squat 5x5
Advanced A: Back Squat
1 x 5 @ 60% 1 RM
1 x 5 @ 65%
1 x 5 @ 70%
4 x 5 @ 75%
Beginners B: "Helen"
3 RFT
400m run
21 kb swings
12 pull ups
Advanced B: For Time
1 mile run
30 handstand push ups
30 chest to bar
Results A: This girl and I wanted to do the Advanced WOD but we were both reluctant to go alone.
85-105-135-155-175
Results B: "Helen" was completed in 14:01 while using a 26 lb kettle bell, and doing negative pull ups
Sunday, October 14, 2012
I didn't WOD at Ero, but I did attend an all women's seminar at another local gym. It was a seminar/workshop on olympic weight lifting. It was very informative. I was able to learn about how to breathe properly, engage the entire torso and how to hold a proper form in order to prevent injury and to lift without problems.
This was my 6th time exercising in a week, and I must say... I was super dead. My hands were raw from the barbells and whew... I felt like I sucked. But improvements are always a good thing. Hopefully, I can utilize what I learned soon.
I'll post again with some pictures from this weekend!
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