February 27, 2012

A. Squat Snatch @ 50% 1RM- 3 x 5 reps TnG (65#)
B. Squat Clean  & Push Jerk @ 60% 1RM- 3 x 5 reps TnG  (85#)
C. Thruster- 2 reps EMOM for 8 min @ 85#
D1. Ring Dips @ 32X2; 3 x 3; 2 min rest
D2. Pull Ups @ 21X1; 3 x 3; 2 min rest 

Notes: The competition took a lot more out of me than I thought. I was very stiff and everything felt heavy. I was able to complete everything, but for such light weights it was not easy. 

February 25, 2012

March of Dimes Throwdown
UPDATE - 2nd Place Finish - Rx Women

WOD 1 - Games Open WOD
7 min AMRAP burpees

Reps - 107

WOD 2
3 rounds
15 ring pushups
10 stone cleans 73#

Time: 7:31

WOD 3
1000m row
10 shoulder to overhead - 105#
20 over the box jumps
30 kb swings 53#
40 DU
30 yard walking lunges w/25# plate overhead

Time: 11:51

Notes: This was a fun competition. I felt like the workouts were well rounded and challenging, and I was pretty please with how I performed.
WOD 1 - I did this workout on Thursday and got 98. I felt confident that I could get over 100. I'm glad I did the workout beforehand, but I think my arms suffered because of it. They were very sore. I pushed a little harder at the beginning of the workout, but made sure to maintain a nice, steady pace. I only stopped to rest twice and it was just for a second. I was very happy with my score of 107.
WOD 2 - I thought my arms were sore that morning, but after another 100+ burpees my arms were destroyed. I went into WOD 2 relatively calm. I knocked out the first 15 pushups unbroken. The stone cleans felt good. The weight wasn't bad. It was just difficult to get a good grip on the stone. I felt like I moved through these pretty quickly. Round 2 and 3 of the pushups were awful. My poor arms just did not want to push my body up, but I pushed through and finished. Round 2 of the cleans was a little more difficult. I think I was scared I was going to use too much of my arms and not have anything left for the third round of pushups. I think I failed twice, but it was only due to not getting a good grip on the stone. I flew through Round 3 of the  cleans. I was just ready to be done! As sore as my arms were and having never done a workout with stones I was happy with how I did.
WOD 3 - I really liked this workout. The row felt good. I kept my pace between 2:05-2:10 the whole time. The shoulder to overhead felt like 150 instead of 105, but I was able to split jerk them and get these unbroken. Once I got over the fear of the 24" box these went pretty smoothly. The KB sucked. I had to break these into 10, 5, 5, 5, 5. The DU went well. I broke them into 20, 20. The lunges weren't difficult, but I could not keep that plate over my head. I was neck and neck with a girl at the very end. I wanted so badly to catch her, but my arms were just gone and she was able to finish out the lunges before me. I was disappointed that I let her beat me, but I still felt good about how I did.

February 23, 2012

Open WOD #1

7 min AMRAP
burpees w/6"jump

Notes: 98
I did much better than I though I would. Mike suggested I start stepping up instead of jumping from the beginning. This really seemed to help with my hips and with my pacing.  I'm happy with my score and hope to break 100 on Saturday!

February 22, 2012

7 min @ high/consistant/aerobic effort
5 min walk/recover

4 HSPU
8 Russian KB 53#
16 box jumps 20" step down

10 OHS
row 300m

10 wall balls
15 back ext
10 situps

Notes: This was not a good day...
HSPU/KB/Box jumps - 4+6
HSPU and kb felt ok, but made my back very tight. Box jumps were slow.

OHS/row - 3
These felt awful. OHS were slow and clumsy. I kept getting on my toes. The row was slow and painful.

wall ball/sit ups
I couldn't finish my first round of back extensions. That movement seems to destroy my back. I continued the rest of the time with the wall  balls and sit ups, but I'm not sure how many I did.

I was not mentally there for this workout. I don't know if it was because I was tired or because I was distracted knowing that the Open WOD was being released. I have got to make myself warm up better. I think some of my pain is due to lack of warming up.

February 21, 2012

A. Back Squat @ 20x1; build to heavy single
B. Hang squat snatch; build to a heavy single
+
5 sets; rest 60sec
AMRAP ring dips
14 pullups

Notes:
A. These felt good. I got 175#. I tried 180, but over thought it and dropped it.
B. These felt great. I got 100# which is a PR! Woo!
+
ring dips - 12, 8, 6, 6, 4
pullups - 14, 10/4, 8/3/3, 7/4/3, 4/4/3/1/1/1
These got difficult very quickly. My forearms got super tight and it was hard to hold onto the bar.

February 19, 2012

A. Front Squat @ 65%; 2 reps x 8; rest 60 min
B. Power Clean/Split Jerk 1.2 x 3 heavy sets
C1. Strict Pullups 20x0; 3 x max reps
C2. Ring Dips 30x0; 3 x max reps; rest 3 min

+

run 400m x6; rest 4 min

Notes:
A. 105# these felt good
B. 115, 125, 125#  The 125 was a little difficult, but other than that felt good
C1. 6, 5, 5
C2. 7, 7, 6
+
I ran on a different course where there was an incline going both directions. It made them MUCH more difficult.
1:41, 1:44, 1:42, 1:45, 1:50, 1:51

February 18, 2012

15 min AMRAP
15 power snatches 55#
30 DU

first attempt: 5+2
second attempt: 6

Notes: This was a repeat of the Week 1 Open WOD from last year. I didn't look back at my score, because I didn't want a number in my head. My arms were very sore. I'm not sure from what. Even though it was a light weight the snatches were painful starting in round one. I broke it up into 10-5, but had to break it to 5, 5, 5 for the rest of the rounds. On round 2 it took about 4 attempts before I could get my first double under. I pretty much gave up at that point. I finished the workout but didn't push myself. I wasn't out of breath at all at the end of the 10 minutes. I ended up getting 5 +2. When I looked back at last year I actually did better than my first attempt. My first attempt last year I got 4+36. My second attempt was 5+36. In the open the double unders were first. After about 20 minutes my arms were feeling a little better, so I decided to give it another go. This time I did the double unders, first. I broke the snatches up into 5, 5, 5 from the beginning and they felt much better. I got 6 rounds even. I was pretty happy with this, but I still think I could do better.