november 13, 2015

8 min amrap- 85%
350m row
15 KBS- 44#
10 box jump, sd- 20"
5 db snatch/arm- moderate
rest 5 min
x2
2+130m
2+120m 

Rested a few hours

Class WOD
5 x 3 bench press, progressive 125
In a team of 3, 20 min to find each person's 1rm deadlift- only one works at a time 280 PR, changed up some form stuff and it's the first time I've deadlifted heavy with no low back pain/soreness in the following days. 

august 8, 2015

3 sets - warm-up pace:
12 hollow body rock
6 belly facing wall shoulder touches
1 negative ring dip (aim for 10 sec descent)
1-3 neutral grip pull-up on rings- strict
Done

A. bench press; 10-8-6; rest 2-3 min 75/85/95
B. emom 10 min
odd- T2B amrap -3 6/5/5/5/5
even- in place reverse lunge- dbl kb fr; 14-16 total- 35# 14s
+
30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
24/21/15/14
+

20 min aerobic work @Z1- your choice Run/walk

august 1 and 2, 2015

august 1

Easy team WOD at an out of town gym.
10 min AMRAP
athlete 1- 5 burpees
athlete 2- 10 wall balls
athlete 3- 15 sec plank
athlete 4- rest
*everyone switches when everyone's done

august 2

Built to heavy bench- 125
Built to heavy snatch- 115

july 25, 2015

3 sets - warm-up pace:
12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 6-7 sec avg
1-3 neutral grip pull-up on rings- strict 3/3/2

A. bench press; emom 8 min; 2 reps @100# no failures
B. emom 10 min
odd- ball slams x10-12 12's @ 20#
even- in place reverse lunge- single kb; 6-8/leg- 35# 8's

+

30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
25/24/17/14

+

20 min aerobic work @Z1- your choice walked

july 19, 2015

3 sets - warm-up pace:

12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 7/7/6 sec
1-3 neutral grip pull-up on rings 3 (Are these supposed to be strict? I've been kipping but since you've put so few in I'm second-guessing myself.)

+

A. Power Clean Bench press; Build to a 1 RM 125, not close grip. Can't do PC because of calf. 
B. FT: 25 PC Bench press @ 75% A. 93# 4:55

C1. DB bench press skull crushers @31x0; 8-10 reps x3 sets; rest 45 sec. 10# dumbbells at same tempo
C2. in place reverse lunge- single kb; 4-6/leg x3 sets; rest 90 sec. 26#, can go up.

+

30 sec AD @ 90%
30 sec AD @ easy spin
x21
done

october 18, 2014

Powerfit Games WOD 2
13 min AMRAP
0-2 min ME bench 75#
2-4 min ME push press 65#
4-6 min ME strict pull ups
6-7 min rest
7-9 min ME bench 75#
9-11 min ME push press 65#
11-13 min ME strict pull ups

Total reps: 89

Disappointing performance on my part.

october 15, 2014 - my 25th birthday

With 9 am class,

"Barbara"
5 rounds
20 pull ups
30 HRPU
40 sit ups
50 air squats
Rest 3 min exactly btwn rounds
38:06 way pleased with this, although I could have gone faster. I didn't realize there was a 3 min rest period, so I paced the first round so that I wouldn't red line. Beat Jaime and Janae, usually better than me in pull ups and cardio-based workouts. 

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% 95
*Sets 3-4 – 2 reps @ 70% 110
*Sets 5-6 – 2 reps @ 80% 125
*Sets 7-8 – 1 rep @ 85-90% 85% 130
*Sets 9-10 – 1 rep @ 90-95% 90% 140

Unstable at the heavy weights, but I think this was the first time I've been able to hit 140 in months. Feeling it in my shoulders now though. Average HR 121, Max 158

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 180
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230

All sets unbroken. Average HR 130, Max 166

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75% 190 Average HR 126, Max 153
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time: 15:30.1
Row 2000 Meters 8:46 row time, this was harder than anticipated.
Bench Press x 40 reps 108 is 70% of BW, but that was NOT going to happen. Instead, I did 85#, 68% of my 1RM and 54.8% of my BW. I'll have to work up to the Rx
(males = bodyweight, ladies – 70% of BW)