Event 7: Take One

4pm @ RNCF

3 x Skill Work
2 x Rope Climb
10 x BF Pull Up
50 x DU

NOTES: My rope climbs are feeling so much better, which is a must, since they are in Regionals.

Dead Lift
6 x 125
3 x 155
3 x 185
3 x 205
3 x 225
1 x 245 (PR)
1 x 255 (PR!)
1 x 265 (PR!!)
1 x 275 (PR!!!)

NOTES: I would have never, ever guessed that I could pull 275. That's ridiculous. This is why I love having a coach. Even though I didn't think I could get anywhere close to 275, Andy did. Sometimes you just need a little encouragement.

Squat Clean 
1 x 85
1 x 115
1 x 135
1 x 155
1 x 165
1 x 175

NOTES: I was just supposed to build to 175 squat clean. These didn't feel too great, but they also didn't feel too bad. My back was a little tender after all those deadlifts.

2013 Regionals Event 7
4 Rounds:
2 Rope Climbs (15')
100 ft. Sprint
4 Squat Cleans (135)
100 ft. Sprint

TIME: 7:01
NOTES:

Round	End of 1st Rope	End of 2nd Rope	End of Sq. Clean	End of Round
1	:29	-	1:08	1:28 (1:28)
2	1:43	2:04	2:51	3:03 (1:35)
3	3:33	3:56	4:49	5:01 (1:58)
4	5:27	6:02	6:50	7:01 (2:00)

I felt pretty solid on this WOD. My rope climbs felt pretty strong and so did my squat cleans. I pulled them all as singles, but next time I'm definitely going to try and at least pull doubles. I'll experiment with that. I think I can push down the times of my 3rd and 4th rounds if I just focus on getting up quickly on the rope. Our ropes are hung in between some of our gymnastics rings, and my foot literally got stuck in the ring twice. That obviously threw me off a bit. I think I can be around 6:30, for sure.

I'm really curious to see how quick these ladies are going to run through this.

Rest 15 minutes

'Jerry'
1 Mile Run
2000m Row
1 Mile Run

TIME: 28:35 (embarrassing)
NOTES: This WOD was literally the death of me. 1st mile = 8:25. 2k Row = 9:35. 2nd mile = 8:45. I don't really know what I didn't go faster. My breathing was fine, and my legs didn't really hurt that bad. My shins were bothering me a lot, because my calves have been really tight. One of the girls from the gym is a physical therapist, so she showed me some stretches to work on. Hopefully this helps. Also, it sucks doing this workout alone. It also sucks when you have to run around cars pulling in and out of the alley, when you have to jump over someones dog, and when you have to dodge commuters at the bus stop.


I'm so excited for Regionals!


Cheers to chocolate milk!