6:30pm at RNCF
3 Rounds (not timed)
3 MU’s Unbroken
25 unbroken Wall Balls (16 to 10’)
15 Banded Hip Ext
NOTES: Those WBs sucked and were hard. But I actually did them. (Andy didn't.)
Sq Clean & Jerk 3+1@60%, 3+1@65%, 2+1@70%, 4x2+1@75% (120, 130, 140, 150)
Clean Pull 4x3@100% of clean (200)
Front Squat 2@70%, 2@75%, 3x2@80% (150, 160, 170) (My knee actually felt good. I wore my knee sleves.)
Stiff leg Deadlift 5x3 (Start from the top, only descend as low as your flexibility will allow)(85)
5 Cycles of (1min Rest between AMRAPS; Total time on clock is 19mins)
3AMRAP
2 DL (105)
2 Hang Power Clean
2 Front Squats
2 Jerks
*Try to maintain the same number of rounds through all 5 amraps. Start each amrap at DL’s
Reps: 5+4, 6, 6, 6+4, 7+4 = 31 +4 Rounds
NOTES: A bunch of the guys did this WOD before me and totally died. They gave me some good advise to just take it easy on the first round. So I did. But I think I went too easy. I got the most reps in my last round. I was pretty happy at my recovery time.
Cheers to $2 burrito!
Thursday, October 24, 2013
Law School Is Hard and Sucks Up all My Blogging Time
Tuesday, October 12
3 Rounds
50 DU
20 Hollow Rocks
10 Double KB OH Squat
NOTES: The KB OH squats were hard. I needed to mobilize my lats/shoulders in order to get full range of motion.
OC Throwdown WOD:
8 AMRAP
20 OH Squats (65)
20 Pull Ups
20 OH Squats (95)
20 C2B Pull Ups
20 OH Squats (105)
20 MU
Max OH Squats (115)
REPS: 102
NOTES: The 105 squats were a lot harder than I though they would be. I also missed my first MU because I barely pulled.
Sq Snatch 3@60%, 3@65%, 2@70%, 4x2@75% (90, 95, 105, 110, 115, 115, 120)
Snatch Pull 4x3@100% of snatch (150)
Back Squat 3@70%, 3@75%, 3x3@80% (180, 190, 205)
Push press 5@70%, 5@75%, 3x3@80% (115, 120, 130)
Cheers to resurrection!
3 Rounds
50 DU
20 Hollow Rocks
10 Double KB OH Squat
NOTES: The KB OH squats were hard. I needed to mobilize my lats/shoulders in order to get full range of motion.
OC Throwdown WOD:
8 AMRAP
20 OH Squats (65)
20 Pull Ups
20 OH Squats (95)
20 C2B Pull Ups
20 OH Squats (105)
20 MU
Max OH Squats (115)
REPS: 102
NOTES: The 105 squats were a lot harder than I though they would be. I also missed my first MU because I barely pulled.
Sq Snatch 3@60%, 3@65%, 2@70%, 4x2@75% (90, 95, 105, 110, 115, 115, 120)
Snatch Pull 4x3@100% of snatch (150)
Back Squat 3@70%, 3@75%, 3x3@80% (180, 190, 205)
Push press 5@70%, 5@75%, 3x3@80% (115, 120, 130)
Cheers to resurrection!
Wednesday, September 25, 2013
Cleans & Bar Facing Burpees
6:30pm at RNCF
2 Rounds Not for Time
All with 35# KB
TGU
Thruster
Snatch
Goblet Squats
NOTES: These are all movements in the comp this weekend. The thruster felt super awkward. The snatches feel super easy.
Power Clean
5 x 3 @ 70% (145)
NOTES: These were way too light. I was able to crank through these really fast. I need to focus on catching the bar in a good front rack position with my elbows up high.
Push Jerk
5 x 3 @ 60% of split jerk (125)
NOTES: These were really light. I tried to think about keeping my dip straight up and down - and not lean forward at all.
OH Squat
5 x 3 @ 70% (135)
NOTES: These did NOT feel light. My hip tightened up pretty bad - and that didn't make squatting easy. Also, I made the mistake of having my first rep be my first weighted squat of the day. I probably should have taken a couple warm up reps before jumping right to 135#. Oh well.
Clean/Burpee Comp WOD
7 AMRAP
3-6-9-12-15-18-etc.
Clean
Bar Facing Burpee
REPS: 93 reps (got 3 cleans in 18 round)
NOTES: I did all singles after the 6rep round. I don't know if this was the best decision. It's hard to go fast on the burpees. I don't think I will change much of anything. I just need to set my back before every rep. My back was fried after this.
Deficit HSPU
2min max deficit HSPU
REPS: 17
NOTES: SO much harder than I thought. I've never tried to do a ton of reps in a row. Usually there is another movement in between. Also, once you fatigue, you're kind of screwed.
Bar Muscle Ups
5 x 2UB bar muscle ups on the fat bar
NOTES: I haven't done these for awhile and I wanted to play with the movement.
Shoulder check out.
Cheers to Oreos!
2 Rounds Not for Time
All with 35# KB
TGU
Thruster
Snatch
Goblet Squats
NOTES: These are all movements in the comp this weekend. The thruster felt super awkward. The snatches feel super easy.
Power Clean
5 x 3 @ 70% (145)
NOTES: These were way too light. I was able to crank through these really fast. I need to focus on catching the bar in a good front rack position with my elbows up high.
Push Jerk
5 x 3 @ 60% of split jerk (125)
NOTES: These were really light. I tried to think about keeping my dip straight up and down - and not lean forward at all.
OH Squat
5 x 3 @ 70% (135)
NOTES: These did NOT feel light. My hip tightened up pretty bad - and that didn't make squatting easy. Also, I made the mistake of having my first rep be my first weighted squat of the day. I probably should have taken a couple warm up reps before jumping right to 135#. Oh well.
Clean/Burpee Comp WOD
7 AMRAP
3-6-9-12-15-18-etc.
Clean
Bar Facing Burpee
REPS: 93 reps (got 3 cleans in 18 round)
NOTES: I did all singles after the 6rep round. I don't know if this was the best decision. It's hard to go fast on the burpees. I don't think I will change much of anything. I just need to set my back before every rep. My back was fried after this.
Deficit HSPU
2min max deficit HSPU
REPS: 17
NOTES: SO much harder than I thought. I've never tried to do a ton of reps in a row. Usually there is another movement in between. Also, once you fatigue, you're kind of screwed.
Bar Muscle Ups
5 x 2UB bar muscle ups on the fat bar
NOTES: I haven't done these for awhile and I wanted to play with the movement.
Shoulder check out.
Cheers to Oreos!
Isabel
Monday, September 23, 2013
3 Rounds Not for Time
3 Snatch grip PP (65#)
3 OH squat
3 snatch balance
NOTES: This was the first time I threw some weight on the bar. I thought it went pretty well. I'm still focusing on trying to squat better.
3 Position Squat Snatch (floor, below knee, above knee)
1 @ 60% (90)
1 @ 65% (95)
4 @ 70% (100)
NOTES: The 3 reps have to be UB. This was 100xs harder than I thought. The weight felt really heavy with all the UB reps. My hands were torn up. I did these on the plates.
Snatch Pull
2 x 3 @ 90 (130)
2 x 3 @ 95% (140)
NOTES: These were a good thing to do with Andy. I need to keep the bar pulled in close.
Back Squat
5 x 5 @ 70% (180)
NOTES: These were way harder than they should have been. I focused on keeping my left foot pointed forward - which made my butt and hammies activate.
Push Press
5 x 5 @ 70% (115)
NOTES: These were pretty easy. I need to keep focused on my dip/press even when the weight is lighter.
Isabel
30 Snatches (95)
TIME: 2:49
NOTES: The last time I did this (at the end of July) I went 3:08. I did all singles, which was probably not the best decision. Next time I do it I will have to link a lot of them together if I want to improve. I really wasn't even that gased when I got done.
Check out
Reverse fly in GHD
GH Raise
Cheers to Demise of 5!
3 Rounds Not for Time
3 Snatch grip PP (65#)
3 OH squat
3 snatch balance
NOTES: This was the first time I threw some weight on the bar. I thought it went pretty well. I'm still focusing on trying to squat better.
3 Position Squat Snatch (floor, below knee, above knee)
1 @ 60% (90)
1 @ 65% (95)
4 @ 70% (100)
NOTES: The 3 reps have to be UB. This was 100xs harder than I thought. The weight felt really heavy with all the UB reps. My hands were torn up. I did these on the plates.
Snatch Pull
2 x 3 @ 90 (130)
2 x 3 @ 95% (140)
NOTES: These were a good thing to do with Andy. I need to keep the bar pulled in close.
Back Squat
5 x 5 @ 70% (180)
NOTES: These were way harder than they should have been. I focused on keeping my left foot pointed forward - which made my butt and hammies activate.
Push Press
5 x 5 @ 70% (115)
NOTES: These were pretty easy. I need to keep focused on my dip/press even when the weight is lighter.
Isabel
30 Snatches (95)
TIME: 2:49
NOTES: The last time I did this (at the end of July) I went 3:08. I did all singles, which was probably not the best decision. Next time I do it I will have to link a lot of them together if I want to improve. I really wasn't even that gased when I got done.
Check out
Reverse fly in GHD
GH Raise
Cheers to Demise of 5!
Sunday, September 22, 2013
Fight Gone Bad
Saturday, September 21, 2012
General Warm Up
Squat Snatch
Reps at 65, 85, 105
NOTES: I was trying to keep my toes pointed forward when I dropped into my squat. It's hard! My IT band didn't feel great, but it also didn't feel awful.
Fight Gone Bad
3 Rounds
1 min max WB (14# to 9) [33,28,25]
1 min max Sumo DL High Pull (55#) [32,25,25]
1 min max box jumps (16") [50,44,40]
1 min max push press (55#) [34,26,25]
1 min max calorie row [8,7,10]
1 min rest
REPS: 412!!!!!!!!!
NOTES: I really wanted to get over 400. I set up 'bench marks' that I really wanted to hit and I tried to keep as close to them as possible. I was very thankful that Katie counted for me. She is the best motivator. Plus, the combination of her and Briggs cheering for me was amazing! They really did help push me through and get those last couple of extra reps. I didn't feel any pain in my IT band during the workout, but as soon as it was over it got really really tight. I was really proud of my efforts and my performance in Fight Gone Bad.
Cheers to treasure hunts!
General Warm Up
Squat Snatch
Reps at 65, 85, 105
NOTES: I was trying to keep my toes pointed forward when I dropped into my squat. It's hard! My IT band didn't feel great, but it also didn't feel awful.
Fight Gone Bad
3 Rounds
1 min max WB (14# to 9) [33,28,25]
1 min max Sumo DL High Pull (55#) [32,25,25]
1 min max box jumps (16") [50,44,40]
1 min max push press (55#) [34,26,25]
1 min max calorie row [8,7,10]
1 min rest
REPS: 412!!!!!!!!!
NOTES: I really wanted to get over 400. I set up 'bench marks' that I really wanted to hit and I tried to keep as close to them as possible. I was very thankful that Katie counted for me. She is the best motivator. Plus, the combination of her and Briggs cheering for me was amazing! They really did help push me through and get those last couple of extra reps. I didn't feel any pain in my IT band during the workout, but as soon as it was over it got really really tight. I was really proud of my efforts and my performance in Fight Gone Bad.
Cheers to treasure hunts!
Squat Technique & Drills
Friday, September 20, 2013
9:00am at RNCF
2 Rounds Not for Time
10 Bottoms Up KB (18-26#)
10 T2B
15 Hip Extensions
NOTES: Andy came over and fixed my hip extensions. I need to squeeze my butt more and keep an arch in my back - even at the bottom.
Squat Mobility & Instruction
Problem:
I don't engage my butt or my hamstrings in my squat
How to solve the problem:
Keep my toes pointed forward in my squat. Work on left ankle flexibility.
Keep weight in my heels.
Don't lean forward.
Squeeze butt before squat. Pull hips under.
Push knees out at the bottom (but keep toes forward).
Don't lose tension in butt/hamstrings at the bottom.
Keep core engaged the entire time.
Drills:
Air squats with Andy/person/thing in front of me - can't lean forward
Air squats with Andy/person/thing pushing against my left foot so it can't turn out.
Side shuffle with band at ankle. Keep glutes engaged the entire time.
20EMOM
Even - 5 UB Butterfly C2B Pull Ups
Odd - 10 UB Push Press (95# w/ men's bar)
NOTES: Andy agreed that I should stay off of my legs as much as possible. I wanted to work on my butterflying. I was able to keep all 10 rounds of C2B UB! This was huge for me! I was also able to keep all the push press UB. Andy was hesitant to make me do 100 reps at 95#, but it was not that bad. The hardest thing was keeping my breathing consistent.
Cheers to cite checking!
9:00am at RNCF
2 Rounds Not for Time
10 Bottoms Up KB (18-26#)
10 T2B
15 Hip Extensions
NOTES: Andy came over and fixed my hip extensions. I need to squeeze my butt more and keep an arch in my back - even at the bottom.
Squat Mobility & Instruction
Problem:
I don't engage my butt or my hamstrings in my squat
How to solve the problem:
Keep my toes pointed forward in my squat. Work on left ankle flexibility.
Keep weight in my heels.
Don't lean forward.
Squeeze butt before squat. Pull hips under.
Push knees out at the bottom (but keep toes forward).
Don't lose tension in butt/hamstrings at the bottom.
Keep core engaged the entire time.
Drills:
Air squats with Andy/person/thing in front of me - can't lean forward
Air squats with Andy/person/thing pushing against my left foot so it can't turn out.
Side shuffle with band at ankle. Keep glutes engaged the entire time.
20EMOM
Even - 5 UB Butterfly C2B Pull Ups
Odd - 10 UB Push Press (95# w/ men's bar)
NOTES: Andy agreed that I should stay off of my legs as much as possible. I wanted to work on my butterflying. I was able to keep all 10 rounds of C2B UB! This was huge for me! I was also able to keep all the push press UB. Andy was hesitant to make me do 100 reps at 95#, but it was not that bad. The hardest thing was keeping my breathing consistent.
Cheers to cite checking!
Poor IT band...
I've been swamped with school & school & school.
Thursday, September 19, 2013
7:00pm at RNCF
3 Rounds (not timed)(as a complex)
5 Snatch grip Push Press
5 OH Squats
5 Snatch Balance
NOTES: I actually put weight on the bar today. I need to start doing that.
Squat Snatch
20mins to establish a heavy Sq Snatch (stand on plates)
NOTES: I worked with Andy. It was really frustrating. I still need to focus on pulling my shoulders back and bending my arms/keeping the bar close to my body.
Back Squat
Find 1RM Back Squat
3 x 125
1 x 175
1 x 215 (ouch)
NOTES: This was not a good night. I ended up popping/tweking/messing up my left IT band. I started an endurance WOD with Katie and I couldn't even get through the second round. My IT band kept pulling really bad and sending sharp pains all around my quad. I've been trying to take care of it eve since then. It's been a bother for awhile. The root of the problem goes back to my poor squat form. (see next post)
Cheers to ice packs!
Thursday, September 19, 2013
7:00pm at RNCF
3 Rounds (not timed)(as a complex)
5 Snatch grip Push Press
5 OH Squats
5 Snatch Balance
NOTES: I actually put weight on the bar today. I need to start doing that.
Squat Snatch
20mins to establish a heavy Sq Snatch (stand on plates)
NOTES: I worked with Andy. It was really frustrating. I still need to focus on pulling my shoulders back and bending my arms/keeping the bar close to my body.
Back Squat
Find 1RM Back Squat
3 x 125
1 x 175
1 x 215 (ouch)
NOTES: This was not a good night. I ended up popping/tweking/messing up my left IT band. I started an endurance WOD with Katie and I couldn't even get through the second round. My IT band kept pulling really bad and sending sharp pains all around my quad. I've been trying to take care of it eve since then. It's been a bother for awhile. The root of the problem goes back to my poor squat form. (see next post)
Cheers to ice packs!
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