Thursday, December 13, 2012
Warm up: 1k run & Ero warm up
A: Power Snatch 7 x 2
B: 7 rounds for time (95/65)
7 power snatch
7 snatch balance
7 overhead squat
Results A: 95 lbs
Results B: I think there was a 30 minute cut off time... I finished 5 rounds + 7 power snatches + 3 snatch balances at Rx :) It sucks that I didn't get to finish the entire 7 rounds but it definitely kicked my ass.
Saturday, December 15, 2012
Warm up: 1k run & Ero warm up
A: Front Squat 7 x 3
B: Complete
Max hand stand push ups in 5 minutes
Max pull ups in 4 minutes
Max push ups in 3 minutes
Max sit ups in 2 minutes
Max air squats in 1 minute
Results A: 150 lbs
Results B: I think I was just shit tired, I'm not quite sure, but I felt like I could have definitely done more reps in all of them. I need to stop being so reliant on doing negative pull ups and start doing kipping.
24 negative hand stand push ups
21 negative pull ups
38 push ups
53 sit ups
41 air squats
I think this work out would be a good bench mark. I hope to do this again in 2-3 months and do all kipping pull ups. That's my goal by March.
Sunday, December 16, 2012 - Open Gym
So, my coach said he'd bring his pup if I came in to practice my Clean & Split Jerks. So I did. And I PRed at 125 lbs. I haven't done a split jerk since Semptember I believe. Want to see his poochie? Go back a couple posts :)
Monday, December 17, 2012
Warm up: 1k run & Ero warm up
A: Back Squats
1 x 3 @ 75% of 1 RM
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
4 x 2 @ 95%
B: "Helen"
3 Rounds for Time
400m run
21 kb swings 53/35
12 pull ups
C: 100 Hollow Rocks
I was feeling a bit under the weather, but I managed to push through. I told Coach A that I may not finish the WOD so he said to do what I can. And you know what... I did it :)
Results A: My 95% was at 215 lbs
Results B: I finished at 13:56 using 35 lb kettle bell and doing negative pull ups (again... the negative pull ups. BAH)
Results C: Death
Wednesday, December 19, 2012
So I skipped Tuesday because of my stupid ass headache. I think it was a head cold that I've had.
Warm up: 1k run & Ero warm up ... lots of running this week!
A: Overhead Squat 7 x 1
B: "Nancy"
5 Rounds for Time
400m run
15 overhead squats 95/65
Results A: The last time I PRed my OHS was late September at 115 lbs. Coach P said she hit her PR last night at 130 lbs, and Coach B hit hers yesterday morning at 135 lbs. I was running out of time so here's the sequence... 65-75-85-95-115-125-135 ... I PRed TWICE! I'm so happy! Next one, is going to be 145 lbs. I'll be sure of it.
Results B: 18:21 Rx :)
Coach Big B kept pushing me throughout the entire class. He saw around my 5th round that I was going to drop the bar, but he yelled at me and said to go unbroken. So I used every ounce of my being to finish that damn WOD. I'm proud of myself. Although I need to work on my running. I've always sucked at that.
WHEW! That's a lot of WODs that I failed to post. Hopefully, I'll have more time.
Warm up: 1k run & Ero warm up
A: Power Snatch 7 x 2
B: 7 rounds for time (95/65)
7 power snatch
7 snatch balance
7 overhead squat
Results A: 95 lbs
Results B: I think there was a 30 minute cut off time... I finished 5 rounds + 7 power snatches + 3 snatch balances at Rx :) It sucks that I didn't get to finish the entire 7 rounds but it definitely kicked my ass.
Saturday, December 15, 2012
Warm up: 1k run & Ero warm up
A: Front Squat 7 x 3
B: Complete
Max hand stand push ups in 5 minutes
Max pull ups in 4 minutes
Max push ups in 3 minutes
Max sit ups in 2 minutes
Max air squats in 1 minute
Results A: 150 lbs
Results B: I think I was just shit tired, I'm not quite sure, but I felt like I could have definitely done more reps in all of them. I need to stop being so reliant on doing negative pull ups and start doing kipping.
24 negative hand stand push ups
21 negative pull ups
38 push ups
53 sit ups
41 air squats
I think this work out would be a good bench mark. I hope to do this again in 2-3 months and do all kipping pull ups. That's my goal by March.
Sunday, December 16, 2012 - Open Gym
So, my coach said he'd bring his pup if I came in to practice my Clean & Split Jerks. So I did. And I PRed at 125 lbs. I haven't done a split jerk since Semptember I believe. Want to see his poochie? Go back a couple posts :)
Monday, December 17, 2012
Warm up: 1k run & Ero warm up
A: Back Squats
1 x 3 @ 75% of 1 RM
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
4 x 2 @ 95%
B: "Helen"
3 Rounds for Time
400m run
21 kb swings 53/35
12 pull ups
C: 100 Hollow Rocks
I was feeling a bit under the weather, but I managed to push through. I told Coach A that I may not finish the WOD so he said to do what I can. And you know what... I did it :)
Results A: My 95% was at 215 lbs
Results B: I finished at 13:56 using 35 lb kettle bell and doing negative pull ups (again... the negative pull ups. BAH)
Results C: Death
Wednesday, December 19, 2012
So I skipped Tuesday because of my stupid ass headache. I think it was a head cold that I've had.
Warm up: 1k run & Ero warm up ... lots of running this week!
A: Overhead Squat 7 x 1
B: "Nancy"
5 Rounds for Time
400m run
15 overhead squats 95/65
Results A: The last time I PRed my OHS was late September at 115 lbs. Coach P said she hit her PR last night at 130 lbs, and Coach B hit hers yesterday morning at 135 lbs. I was running out of time so here's the sequence... 65-75-85-95-115-125-135 ... I PRed TWICE! I'm so happy! Next one, is going to be 145 lbs. I'll be sure of it.
Results B: 18:21 Rx :)
Coach Big B kept pushing me throughout the entire class. He saw around my 5th round that I was going to drop the bar, but he yelled at me and said to go unbroken. So I used every ounce of my being to finish that damn WOD. I'm proud of myself. Although I need to work on my running. I've always sucked at that.
WHEW! That's a lot of WODs that I failed to post. Hopefully, I'll have more time.
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