"Helen"
3 rounds for time of:
400 meter run
21 kb swings (1 pood)
12 pull-ups
Time: 11:30
A PR by 0:42 from when we did this on Saturday 10/31! I was chasing Coach Laura's time of 11:47 so I really pushed! Felt really good!
Wednesday, November 11, 2009
Wednesday, November 4, 2009
WOD 11-3-09
"Barbell Tuesday"
Upright Rows 3 x 8 (35 lb. bar)
Power Snatch 6 x 2
15k - 25k - 25k - 30k - 27.5k - 27.5k
I kept it light as I am really working on perfecting the form. These felt pretty good! These Olympic lifts are so complex, it really takes everything working in perfect synch to have a really good lift..so I am just working on getting all of the parts moving in the right place at the right time.
Then a short metcon of:
75 wall balls (14 lbs.)
125 jump ropes
Time: 4:40
Upright Rows 3 x 8 (35 lb. bar)
Power Snatch 6 x 2
15k - 25k - 25k - 30k - 27.5k - 27.5k
I kept it light as I am really working on perfecting the form. These felt pretty good! These Olympic lifts are so complex, it really takes everything working in perfect synch to have a really good lift..so I am just working on getting all of the parts moving in the right place at the right time.
Then a short metcon of:
75 wall balls (14 lbs.)
125 jump ropes
Time: 4:40
WOD 11-2-09
Coach Laura's "300":
30 ring rows
30 jumping squats
30 push-ups
30 floor wipers (35 lb. bar)
30 DB clean and press (15 lb. dbs)
30 knees to chest
30 db deadlifts (50 lb. db)
30 med ball sit-ups (10 lb. med ball)
30 box jumps (19 inch)
30 push-presses (35 lb. bar)
Time: 13:43
Wow, this was a good one! Was gunning for Coach Laura's time of ~16:00 and chasing James, a new member of the gym. Was able to beat both of them which felt good! However - I have to note that Coach Laura did full knees to elbows vs. knees to chest. Had I done knees to elbows I surely would have added 2 or 3 minutes to my time. The ring rows were definitely the toughest part, so I was glad to get those out of the way first.
30 ring rows
30 jumping squats
30 push-ups
30 floor wipers (35 lb. bar)
30 DB clean and press (15 lb. dbs)
30 knees to chest
30 db deadlifts (50 lb. db)
30 med ball sit-ups (10 lb. med ball)
30 box jumps (19 inch)
30 push-presses (35 lb. bar)
Time: 13:43
Wow, this was a good one! Was gunning for Coach Laura's time of ~16:00 and chasing James, a new member of the gym. Was able to beat both of them which felt good! However - I have to note that Coach Laura did full knees to elbows vs. knees to chest. Had I done knees to elbows I surely would have added 2 or 3 minutes to my time. The ring rows were definitely the toughest part, so I was glad to get those out of the way first.
WOD 10-31-09
"Helen"
3 rounds of
400 meter run
21 kettlebell swings (1 pood..approx. 36 lbs.)
12 pull-ups
Time: 12:12
This was a good time for me! I got a pretty good rythym on the pull-ups and was able to get in 4, 3 at a time. One the last round I had to go to singles, but I was still moving quickly. KB swings felt good too.
Also this was my 4th day in a row to workout, but I don't think that affected me.
3 rounds of
400 meter run
21 kettlebell swings (1 pood..approx. 36 lbs.)
12 pull-ups
Time: 12:12
This was a good time for me! I got a pretty good rythym on the pull-ups and was able to get in 4, 3 at a time. One the last round I had to go to singles, but I was still moving quickly. KB swings felt good too.
Also this was my 4th day in a row to workout, but I don't think that affected me.
WOD 10-30-09
Front Squat
3 x 3 x 3 x 3 x 3
77 lbs. - 100 lbs. - 110 lbs. - 120 lbs. - 125 lbs. (PR - up from 120 lbs. 8/24...130 lbs. is right around the corner, then 150!)
Then....
AMRAP in 20 minutes:
5 burpees
10 box jumps
15 ball slams
11 rounds + 1 burpee
The last time I did this was in May and I did 9 rounds. For some reason I have started struggling with my box jumps...legs felt like concrete so that could have been it!
Front squat PR!
3 x 3 x 3 x 3 x 3
77 lbs. - 100 lbs. - 110 lbs. - 120 lbs. - 125 lbs. (PR - up from 120 lbs. 8/24...130 lbs. is right around the corner, then 150!)
Then....
AMRAP in 20 minutes:
5 burpees
10 box jumps
15 ball slams
11 rounds + 1 burpee
The last time I did this was in May and I did 9 rounds. For some reason I have started struggling with my box jumps...legs felt like concrete so that could have been it!
Front squat PR!
WOD 10-29-09
Back Squat:
3 x 3 x 3
100 lbs. - 120 lbs. - 140 lbs. (PR up from 135 lbs. on Crossfit Total for 1 rep - 150 here I come!)
Then...
4 rounds for time of:
10/10 DB alternating press (25 lb. dbs)
10 pull-ups
600 meter run
Time: 17:50
Those dumbbells were heavy! Left side definitely struggled. I was moving kind of slow through this one, but was able to pick up speed as the rounds went by, a great workout! Also this class was at 5am...could have contributed to my sluggishness!
3 x 3 x 3
100 lbs. - 120 lbs. - 140 lbs. (PR up from 135 lbs. on Crossfit Total for 1 rep - 150 here I come!)
Then...
4 rounds for time of:
10/10 DB alternating press (25 lb. dbs)
10 pull-ups
600 meter run
Time: 17:50
Those dumbbells were heavy! Left side definitely struggled. I was moving kind of slow through this one, but was able to pick up speed as the rounds went by, a great workout! Also this class was at 5am...could have contributed to my sluggishness!
WOD 10-28-09
4 rounds for time:
10 deadlifts (155 lbs.)
5 handstand push-ups
30 walking overhead lunges (10 kilos)
Time: 18:21
I was NOT feeling the handstand push-ups on this one! Those things killed me. The first two rounds were decent, but on rounds 3 and 4 I really struggled with just getting up. The more I tried the more I failed, and the more I failed the more pissed I got! So it was a vicious cycle and it was probably one of my worst performances in a long time. The deadlifts were okay and the lunges weren't a problem, just those dang HSPUs. But, I will get them!
Lunging!
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