Here is today's WOD
Three rounds for time of:
21 Knees to elbows
21 Kettlebell swing
21 Push-ups
21 Rope Pullups
21 Box jump
21 Good Mornings
150 ft Walking Lunge
I saw the 5:30 class finish this workout and it was taking awhile. I wanted to go really hard on this because I didn't feel like there was anything that would slow me down.
My time was 28:29 and I completed the WOD as Rx'd.
As usually the swings sucked. The rope pullups were really hard I was able to get 5-6 in a row to start than was breaking the remainder down into sets of 2-3.
Monday, November 24, 2008
Sunday - November 23, 2008
I ended up taking both Friday and Saturday as rest days so was ready to get in a good workout. Today we did Max attempts of Clean & Jerk. Seven attempts.
I had set my push jerk PR last week at 215 and I knew the last time we did max attempts for clean & jerks I got up 195 and had a hard time cleaning 200. I really wanted to get 200.
Here are my attempts:
165-175-185-195-200-200-200
I really tried to focus on my form and felt good with my cleans until I went for 200 and ended up muscling it up. That is why I stayed with it and tried to clean up my attempts. I feel my cleans are getting better but I still have a lot to work on, especially getting under the bar faster = faster elbows.
I had set my push jerk PR last week at 215 and I knew the last time we did max attempts for clean & jerks I got up 195 and had a hard time cleaning 200. I really wanted to get 200.
Here are my attempts:
165-175-185-195-200-200-200
I really tried to focus on my form and felt good with my cleans until I went for 200 and ended up muscling it up. That is why I stayed with it and tried to clean up my attempts. I feel my cleans are getting better but I still have a lot to work on, especially getting under the bar faster = faster elbows.
Thursday, November 20, 2008
Thursday November 20, 2008 - NICOLE
Today was Nicole, which was the first time I had tried this WOD.
AMRAP in 25 min
400m run
Max Pull-ups
It was around 30 degrees this morning for our run. I wanted to go for a new pullup PR in the first round so I had to get 30 pullups (Current PR 29). I felt good after the first 20 and then started to feel it in the forearms and had a hard time maintaining my grip. I fell off the bar at 28. I was still happy but a little disappointed and I have to admit I carried that attitude into the next round. I felt like I ran hard on all my 400m runs but never went all out, so I am mad I held back a little bit. Here are all my pullups for each round:
28-15-18-18-18 Total 97 pullups
I finished the run of round 6 when time expired so didn't get a chance to jump up on the bar and knock out another consecutive round of 18. I finished with towards the top of the class in total pullups but wish I would have gotten that new PR. Well at least I did not tear my calluses.
AMRAP in 25 min
400m run
Max Pull-ups
It was around 30 degrees this morning for our run. I wanted to go for a new pullup PR in the first round so I had to get 30 pullups (Current PR 29). I felt good after the first 20 and then started to feel it in the forearms and had a hard time maintaining my grip. I fell off the bar at 28. I was still happy but a little disappointed and I have to admit I carried that attitude into the next round. I felt like I ran hard on all my 400m runs but never went all out, so I am mad I held back a little bit. Here are all my pullups for each round:
28-15-18-18-18 Total 97 pullups
I finished the run of round 6 when time expired so didn't get a chance to jump up on the bar and knock out another consecutive round of 18. I finished with towards the top of the class in total pullups but wish I would have gotten that new PR. Well at least I did not tear my calluses.
Wednesday November 19, 2008 - Push Jerks
Some days you are just dialed in and have a great workout and leave with a big smile on your face. That was today.
Push Jerks
1-1-1-1-1-1-1
I didn't really have any goals but just wanted to be careful with my back since it bothered me yesterday. Here are the weights I got:
135-155-165-175-185-195-205
I felt really strong so kept going. I put up a very solid 215 that felt great. I thew the weight down and gave Jerry the thumbs up that I wanted to try 225. I tried 225 twice and was not quick enough to get under the bar. After my last attempt I knew I was done. Something to shoot for next time, in the mean time a PR @ 215!
Push Jerks
1-1-1-1-1-1-1
I didn't really have any goals but just wanted to be careful with my back since it bothered me yesterday. Here are the weights I got:
135-155-165-175-185-195-205
I felt really strong so kept going. I put up a very solid 215 that felt great. I thew the weight down and gave Jerry the thumbs up that I wanted to try 225. I tried 225 twice and was not quick enough to get under the bar. After my last attempt I knew I was done. Something to shoot for next time, in the mean time a PR @ 215!
Tuesday, November 18, 2008
Helen
Today was my first attempt at "Helen"
3 Rounds for Time
Run 400m
21 Kettlebell Swings 1.5 Pood or 52#
12 Pullups
Like I said it was my first time on this one and I was not too happy with my performance. I was shooting for sub 10 minutes but ended up with 12:19. My lower back is really weak/sore from yesterdays front squats and a 5 mile run last night. My back was the first thing I felt and thought about when I started the WOD. I think that thought got in my head a little bit.
Some things I need to work on: SWINGS! I feel like I have ok form but I have no speed. Jerry said I need to pull the weight down from the top position to create some momentum. There were a few people who started swings after me and finished before me. I was also mad at myself for not staying on the bar for my pullups. I know my forearms were sore from the swings but if I want to get a good time I need to stay on the bar. Next Time Helen!
3 Rounds for Time
Run 400m
21 Kettlebell Swings 1.5 Pood or 52#
12 Pullups
Like I said it was my first time on this one and I was not too happy with my performance. I was shooting for sub 10 minutes but ended up with 12:19. My lower back is really weak/sore from yesterdays front squats and a 5 mile run last night. My back was the first thing I felt and thought about when I started the WOD. I think that thought got in my head a little bit.
Some things I need to work on: SWINGS! I feel like I have ok form but I have no speed. Jerry said I need to pull the weight down from the top position to create some momentum. There were a few people who started swings after me and finished before me. I was also mad at myself for not staying on the bar for my pullups. I know my forearms were sore from the swings but if I want to get a good time I need to stay on the bar. Next Time Helen!
Monday, November 17, 2008
Its been awhile.....
Every week I start by telling myself that I need to sit down and update my blog. I have neglected it and was trying to figure out how to fill in the gap since my last post on October 14! I thought about going through Jerry's posts on the CFOT site but I know there is a record of those so I am not going to waste my time going back and thought I would summarize the last month in a few lines.
I feel progession in my olympic lifts and have been spending a good amount of time reading "Starting Strength" 2nd Edition by Coach Mark Rippetoe. I spent a few days in the Caymans for some R&R and squeezed in a few workouts where my girlfriend beat me both times, for the record I let her pick the workouts. I have been consistently going to CFOT 5-6 times a week but have not been running as much as I used to and have neglected my jiu jitsu training. These are two things I need to spend more time on without sacrificing studying and training crossfit. Ok, here goes back at it...
Monday November 17, 2008
Jerry has been using the mainsite WODs because he has been busy and strategizing rest days and inserting a CFOT original every now and again on those rest days if needed. I have never strictly followed the mainsite WODs before. I have to admit I like it. There are those people who are mainsite groupies like Elise and I have to admit I may be following her lead. A few bonuses are (1) pre-emptive knowledge - checking out the mainsite and strategizing for the WOD (2) other benchmarks (3) finally catching up on some Girl and Hero WODs.
Now the pre-emptive knowledge is available to everyone and I have to admit puts me at ease, versus walking into the Blue Room to see what is in store. Second, I find myself looking through the comments and other sites to see where other crossfitters outside the CFOT family are peforming. It is kind of a new challenge.
Ok, today we did 3 sets of 5 max front squats. The mainsite called for back squats on Saturday but we don't have that liberty so got a chance to work on some heavy front squats. For the record I think it has been 6 months since I did a back squat.
Warm-up
Bar x 10
95 x 8
135 x 5
Here are my sets
1) 165 x 5
2) 175 x 5
3) 195 - failed*
4) 185 - extra set because I failed at 195 - felt good and strong.
I bailed on the first rep of 195 because I felt my lower back get weak and don't want to risk a re-injury of my chronic back problems.
I feel progession in my olympic lifts and have been spending a good amount of time reading "Starting Strength" 2nd Edition by Coach Mark Rippetoe. I spent a few days in the Caymans for some R&R and squeezed in a few workouts where my girlfriend beat me both times, for the record I let her pick the workouts. I have been consistently going to CFOT 5-6 times a week but have not been running as much as I used to and have neglected my jiu jitsu training. These are two things I need to spend more time on without sacrificing studying and training crossfit. Ok, here goes back at it...
Monday November 17, 2008
Jerry has been using the mainsite WODs because he has been busy and strategizing rest days and inserting a CFOT original every now and again on those rest days if needed. I have never strictly followed the mainsite WODs before. I have to admit I like it. There are those people who are mainsite groupies like Elise and I have to admit I may be following her lead. A few bonuses are (1) pre-emptive knowledge - checking out the mainsite and strategizing for the WOD (2) other benchmarks (3) finally catching up on some Girl and Hero WODs.
Now the pre-emptive knowledge is available to everyone and I have to admit puts me at ease, versus walking into the Blue Room to see what is in store. Second, I find myself looking through the comments and other sites to see where other crossfitters outside the CFOT family are peforming. It is kind of a new challenge.
Ok, today we did 3 sets of 5 max front squats. The mainsite called for back squats on Saturday but we don't have that liberty so got a chance to work on some heavy front squats. For the record I think it has been 6 months since I did a back squat.
Warm-up
Bar x 10
95 x 8
135 x 5
Here are my sets
1) 165 x 5
2) 175 x 5
3) 195 - failed*
4) 185 - extra set because I failed at 195 - felt good and strong.
I bailed on the first rep of 195 because I felt my lower back get weak and don't want to risk a re-injury of my chronic back problems.
Tuesday, October 14, 2008
Tuesday - Front Squats! October 14, 2008
Today is Adrienne's Birthday so Jerry put this WOD together for her.
10-9-8-7-6-5-4-3-2-1
Front Squat Rx'd 115#
2 pushup burpee
So 10 Front squats then 10 burpees then 9 front squats....all the way down to 1.
2 pushup burpees just add another or a full pushup after the first one before you jump into a squat position. Jerry was focusing on the arm extension at the top and chest to the deck.
I was tentative because I am still not fully recovered and decided to stick with 115# even though Gar and Dan did 135#. 115# was a good weight for me. I was dialed in and could really focus on maintaining my spine and keeping more core tight throught the front squats. The extra push up really slowed my burpees down. I felt like I couldn't fly through them. I was happy that I did all my front squat sets unbroken and never set the bar down. Once I got through the sets of 5 I knew I was almost there and picked up the pace a little. To my surprise I finished first and in 11:51 the best time of the day so far. I am not completely recovered from the Half Marathon but this workout shows me I am just about there.
10-9-8-7-6-5-4-3-2-1
Front Squat Rx'd 115#
2 pushup burpee
So 10 Front squats then 10 burpees then 9 front squats....all the way down to 1.
2 pushup burpees just add another or a full pushup after the first one before you jump into a squat position. Jerry was focusing on the arm extension at the top and chest to the deck.
I was tentative because I am still not fully recovered and decided to stick with 115# even though Gar and Dan did 135#. 115# was a good weight for me. I was dialed in and could really focus on maintaining my spine and keeping more core tight throught the front squats. The extra push up really slowed my burpees down. I felt like I couldn't fly through them. I was happy that I did all my front squat sets unbroken and never set the bar down. Once I got through the sets of 5 I knew I was almost there and picked up the pace a little. To my surprise I finished first and in 11:51 the best time of the day so far. I am not completely recovered from the Half Marathon but this workout shows me I am just about there.
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