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So it's about time I got back on the band-wagon and started recording my workouts. I have a million sticky notes and pieces of paper with everything I've done over the last few months and keep misplacing them all. My training has still been consistent, averaging 5 days per week (apart from one week in exams). I won't post everything I have done since the forum was hijacked, so I will start with our time on the road..
Saturday 26-11-11: Heathcote Junction
2011 Open WOD #110 min AMRAP- 30 double unders
- 15 power snatches
Score: 3 + 40First time doing double-unders since Throwdown as I have been in rehab for the ankle. In the last round I did every single double under as a single rep. Extremely frustrating!Sunday 27-11-11: home
Press
5 x 5 at 32.5kgCleansNew 1RM at 57.5kg- Tried and tried to get it. On about the 7th try I got it..ugly though.Tuesday 29-11-11: Pambula Beach
For time: 4 rounds
- 20 KB swings, 16kg
- 20 pushups
- ~30m walking lungeDid it in ~12.30ish.. forgot to look at the clockWednesday 30-11-11: Pambula oval
5 rounds
- 5 ring pullups- ~200m run- 5 pike pushupsTime: 15.25
Thursday 1-12-11: PambulaCopied Zane's workout:5 KB Swings at 16kg50 Sit ups10 KB swings40 Sit ups15 KB Swings30 Sit ups20 KB Swings20 Sit ups25 KB Swings10 Sit upsTime: 7.20, really fun workout!
3 minutes rest, then Tabata squats - score: 120
Saturday 3-12-11: Lennox Head
'Travellers Fran' - downsized
15-10-5- thrusters, 2 x 15kg DB
- ring pullups
Time: 10.15Dumbells are horrible creations when it comes to thrusters! Real mental struggle in the heat.
Sunday 4-12-11: Coolangatta
Death by Hill sprints
Each minute, on the minute, 30m hill sprint in soft sand (15m up and 15m down hill)
Score: 5Rest 5 minutes
Each minute on the minute for 10 minutes, 25m hill sprint in soft sand (walk down)
Rest 2 minutes
Each minute on the minute for 10 minutes, 35m hill sprint in soft sand (walk down)- Josh killed me..I am soo slow at running.Monday 5-12-11: CF Brisbane
Power CleansTechnique at 45kg, focusing on the transition and trying to make it into one movement. Made a bit of progress but fatigued quite quickly after no heavy lifting for a while.
2011 Open WOD #2
15 minute AMRAP
- 9 deadlifts, 45kg- 12 hand release pushups
- 15 box jumps, 20"
Score: 8 + 22To begin with, I wasn't too happy with this score because in the actual open I got 9 + 28 or something. Then I realised that I haven't done box jumps at 20'' in a WOD since the open so to still get 8 rounds was good. I stepped off the box each time. All reps for everything unbroken. -
Wednesday 7-12-11: CF Bris
Backsquats technique - worked at 45kg. Matt Swift gave me some great coaching tips that has really helped. I just have to remember them! Here they are incase I forget.
Tip 1: "brace" my core, no hyperextension. Tip 2: Create a tripod with my feet and don't have only my heels on the floor; trying to pull my arches up. Tip 3: Pull the bar down to the floor, creating tension and have my elbows back pointing behind me. Tip 4: TP my arches and calves.
Inbetween sets, I did 5 sets of 5 ring dips and 5 pullups (all dips unbroken, yay!)
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Thursday 8-12-11: CF Brisbane
Deadlifts 4 x 3 @ 95kg - Felt strong
Hero WOD for Brett Wood
5 rounds:
- 400m run
- 10 burpee box jumps, 50cm.
- 10 SDLHP @ 30kg.
- 10 Thrusters @ 30kg.
- 1 min Rest
Time = 29.10, for 4 rounds only. Tough WOD! Not used to all the running.Recovery: Steak with Coby!
Friday 9-12-11: Morayfield
15 mins of volume training: 1 x handstand negative to 1 abmat every minute
WO: 5 rounds
- 15 x KB russian swings, 16kg
- 20m walking lunge
Time: 6.23 -
Monday 12-12-11: Surfers Paradise
5km run on the beach - furthest I have run in over 5 years. Proud! It hurt though and was extremely slow.
Muscle up practise - made some progress but still a long way off.
3 rounds (untimed)
- 5 ground to overhead, 2 x 15kg DB
- 5 ring dips
- 5 ring pullups
- 5 "almost" toes-to-rings
- 5 KB snatches each arm, 16kgTuesday 13-12-11: CF Gold Coast
Push Press to 3RM
Warmed up and increased each lift by 5kg. Ended up with 3 reps at 50kg. Really wasn't expecting to go this high and felt as though I still had more in me but ran out of time to try. Not sure how the technique looked though.
WOD
5 minute AMRAP
- 10 burpees
- 20 double-unders
Rest 5 minutes
5 minute AMRAP
- 10 box jumps, 45cm
- 20 toes-to-bar
Score: 3+7, 1+24All of my 4 most hated movements in the one workout.. it wasn't looking good until a guy at CFGC highlighted the fact that at least tomorrow will have something better in it.
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Wednesday 14-12-11: CF Gold Coast
2011 Games WOD #3
AMRAP in 5mins
- Squat clean, 50kg
- Jerk, 50kg
Total reps: 10My score during the open was 5 so I was really happy to beat it. I have only jerked the 50kg once since then and haven't front squatted 50kg since then either.
Then, today's WOD:
3 rounds
- 30 deadlifts, 55kg
- 30 pushups, hand release
- 800m run
Time: 26.40The first 500m of the runs were horrible but I got mental drive for the last part of each run and really pushed it.. and I was going quite fast (for me!).
Exhausted! -
Friday 16-12-11: CF Gold Coast
WOD: 5 rounds
3-2-1-3-2-1 Power cleans at 40kg
2 seconds rest between sets. 5 minutes rest between rounds.
This was a horrible workout for technique. Had lots of bruises on my knees and chest.Then, 500m row time trial: 1.46
Saturday 17-12-11: CF Gold Coast
Team WOD (with Josh)
30 minute AMRAP
- 20 wall walks
- 30 pullups
- 40 box jumps
- 50 toes-to-bar
- 60 double unders
- 400m run
Score: 2 rounds
Sunday 18-12-11: Gold Coast
ANOTHER 5km beach run - went better than the last one.
Wednesday 21-12-11
AM at CF Base
With a 15 minute cap
- row 1000m
- in remainder of time, get 1RM ground to overhead
Score: I rowed the 1km in 3.50. Much faster than I thought. I clean and push pressed 57.5kg. Equal PB for the clean, and big PB for push press.I did plan on doing push jerk the whole time but after 2 days of traveling, I was a bit stiff and my body just did NOT want to dip under the bar. Happy with the result anyway.
PM at a park in Canberra
20 minute AMRAP
- 2 strict pullups
- 8 pushups
- 12 KB swings, 16kg
Score: 12All reps unbroken and I was just dordelling between movements. Just needed something else to exhaust us so we can get a good sleep before our last leg of the trip. Very early morning!
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Friday 23-12-11: CF Vic
I was supposed to do the games open wod #4 and was warming up my OHS when I decided to just go for a new 1RM.
- previous 1RM, 35kg, set in Septemeber
- new 1RM, 50kg!!!I have no idea how I even did it. Was so incredibly happy though!
Saturday 24-25-11: CF Vic
Deadlifts - tweaked my back when I started my first set at 90kg so stoppped.Chest to bar practise - struggle town. Used all my might on the OHS the night before and had nothing left in me.
Tuesday 27-12-11: CF Vic
Backsquats: 3, 3, 3, 3, 3
45, 50, 55, 60, 62.5kg
- superset with 3 x 5 ring dipsWO: For time
- 60 DUs
- 50 walking lunges
- 40 KB swings, 16kg
- 30 situps
- 20 pushups
- 10 pullups
Time: 7.35I managed to get 32 doubleunders out to begin with, then my hair was falling out and the rope kept getting caught on it and hitting my head. Silly! The rest of the WOD was fine, although it felt so much faster than my actual time.
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Wednesday 28-12-11: CF Vic
Press: 5 x 5 @ 32.5kg
- Having a lot of trouble with my core at the moment
Handstand pushups: 2 abmats + thin 5kg plate
- 8 x 2 reps
Toes to bar: strict
- 8 x 5 reps
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Thursday 29-12-11: at Home
Mobility and OHS practise up to 40kgs. Felt strong so I was confident going into the WOD.
Open WOD #4
10 minute AMRAP
- 60 bar facing burpees
- 30 OHS at 40kg
- 10 muscle ups
Score: 60 reps
I was really disappointed with this. I finished the burpees with plenty of time to try a few OHS's but I kept losing balance. Just so bummed that I couldn't get one rep out and ending up with the same score as last time.Double under practise - 10minutes
Ring rows: 5 x 5
V-ups: 5 x 10
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Friday 30-12-11: at Home
AM - 2.4km run
PM - Power cleans 5 x 2 @ 50kg
- Squat clean tech @ 35kg -
You have been so disciplined and consistent!
So upset I didn't get to see your happy face today! It will probably be too hot to give you a hug next time I see you, but I'll give you one anyway. :)
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Naw Jess! I am so upset I didn't get to see you either. I love hot sweaty hugs! (sorry it's in underline, I hate technology!!!!)
Saturday 31-12-11: CF Vic
Games Open WOD #5
20 minute AMRAP
- 5 power cleans, 45kg
- 10 toes-to-bar
- 15 wall balls, 7kg
Score: 6+3
Finally made 6 rounds! The first time I did it I got just 4 rounds, second time 5 rounds and now 6! Yaay. The WOD killed me though. The heat was soo intense. -
Monday 2-1-12: CF Vic
Press: 5 x 5 at 35kg (3, 5, 4, 5, 5)
- Didn't quite go as plannedBox Jumps: 5 reps on the minute for 20mins on the 60cm box (100 in total). First time ever jumping that high!
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Tuesday 3-1-12: at home
Split jerk: spent a long time working on technique up to 45kg
WO: untimed
5 rounds:
- 10 deadlifts, 60kg
- 20 situps
Everything unbroken. Hot day to exercise! -
Wednesday 4-1-12: CF Vic
Games Open WOD # 6
AMRAP in 7 minutes
- 3 thrusters, 30kg
- 3 C2B pullups
- 6 thrusters
- 6 C2B pullups
etc. Continue as far as possible.Score: 42 reps, which is 6 thrusters into the "12's"
Really happy with this. I have neglected chest to bar pullups and have not done them since the open. Last time I did this I got only 4 pullups into the "6's" (16 reps) so big improvement.Thursday 5-1-12: CF Vic
PT with Brodyn working through Backsquat, Press, Deads and some snatch.
Backsquats: 5 @ 65kg (PB), failed 1RM at 75kg
Press: 5 @ 35kg, 1 @ 40kg
Deadlift: 3 @ 100kg
Snatch: learn to land in a quarter squat. Apparently I've been muscle-snatching.T'was a good session to summarise where I am at and what I need to work on. Thanks Brods!
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Friday 6-1-12: CF Vic
Goat night!
8 rounds untimed:
- HSPUs to 2 abmats, 3 reps
- Toes to bar, 5 reps
Cashout: 10 to 1
- burpees
- 1/2 gasser
Time: 11.18 -
Tuesday 10-1-12: at hom
Warmup: 3 rounds untimed
- 30 doubleunders
- 10 KB swings, 16kg
- 15 situps
- 20 walking lungesGoat day!
- 5 x 10 KB snatches each arm, 16kg (100 reps in total! Yeah!)
- 5 x 5 ring dips
- 5 x 5 pistols each leg to a low ledge -
Wednesday 11-1-12: at home
Double-under practise for warmup: bad day for them
Strict ring pullups: 5 x 5
Muscle-up transition practise: 5 x 5Squat clean 1RM
- 50kg (previous 1RM was 35kg)
Need to work my front squat if I want to get any higher.. Getting into the squat is surprisingly easy, getting out of it is another kettle of fish. -
Thursday 12-1-12: CF Vic
Snatch balance and snatch tech - not a good session.
Friday 13-1-12: CF Vic
"Coby" - modified
- 12 bar pullups, 12 ring dips
- 400m run, in 50m shuttle
- 9 pullups, 9 dips
- 200m run
- 6 pullups, 6 dips
- 100m run
- 3 pullups, 3 dips
Time: 12.39, glad I got through all the ring dips rx'd.Cashout: 2 rounds
1 min at each station:
- ball slams, 7kg
- T2B
- pistols
- DB press, 2 x 10kg
- Double unders
- 1 min rest
Score: lost countSaturday 14-1-12: CF Vic
DU practise
HSPUs to 2 abmats: 10 x 3 reps
Deadlifts: 5, 5, 5, 5, 5
80, 90, 95, 100, 105kg
Cashout: partner WOD with Jess
4 rounds: row 250m each while partner does max pushups
Pushup score: 27, 20, 20, 19Monday 16-1-12: CF Vic
6 rounds untimed:
- 5 x pistols each leg to box
- 5 x ring rows
Muscle up practise - getting there. Need to work on the transition.
1km run - killed me in the heat.
Clean technique for around 40mins:
~ 6 x 3 @ 40kg -
Tuesday 17-1-12: CF Vic
'Filthy Fifty'
50 reps of each;
- box jumps, 45cm
- jumping pullups
- KB swings, 12kg
- walking lunges
- knees-to-elbows
- push press, 25kg
- back extensions
- wall balls, 7kg
- burpees
- double unders
Time: 36.50 minutes
Have not struggled that much in a WOD for a long time. Burpees took forever, as did knees to elbows but I am glad to RX it. Double unders were really good!
All the encouragement I got during the burpees was amazing. Thanks so much everyone! -
Well done lovely! Be very proud of yourself. :)
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Thanks Jess. Was the first big metcon back so can't really expect much more.
Thursday 19-1-12: CF Vic
Press 5 x 5 @ 35kg
Backsquat 5 x 5 @ 60kg
Muscle-up practise - getting higher every time, just can't do the transition.Friday 20-1-12: CF Vic
Find 3RM squat clean: 50kg (previous 1RM)
WOD: 10 to 1
- power clean, 35kg
- pullups
10 min cut off so I did not finish. I had 2 pullups and one clean left, so close! Rx'd weight was 40kg. My pullups fell apart waaay too quickly.Saturday 21-1-12: CF Vic
OHS: 5 x 5 @ 32.5kg
HSPUs to 2 abmats: 7 x 3 reps - getting easier after 4 weeks
Partner WOD with Katrine
- 300m row
- 600 double-unders
One person does max DUs in the time it takes to row 300m.
Time: 20.40
T'was a horrible workout when we were both struggling with DUs but we did our very bestest and were sweating like mad by the end. Well done Katrine! -
Sunday 22-1-12: at home
2.4km run - 14.45, very slow but it was way too hot.
Rest 5 min, then:
- 10 x 10 pushups, 1 min rest in between sets
- 10 x 15 hollow rocks, 1 min rest in between
All reps unbroken. Surprised with the pushups! Trying to strengthen my core as it appears to be a big weakness in all of my lifts, especially anything to do with a squat. -
Tuesday 24-1-12: CF Vic
OHS: attempted to do a 5 x 5 at 35kg but failed miserably. Got one set of 5 at the end so that's a new 5RM.
"Nate"
AMRAP in 20mins
- 2 muscle ups, subbed to 4 ring pullups and 4 ring dips
- 4 HSPUs, 2 abmats
- 8 KB swings, 24kg
Score: 7 full rounds + 4 pullups and 2 dips
This workout completely drained me. HSPUs died very quickly. Managed all KB swings unbroken with the 24kg so that was good, but it killed the hips! -
Wednesday 25-1-12: CF Vic
Press: 5 x 5 @ 35kg, strictly 90sec rest between sets. Failed 2 reps in total.
Games training WOD
10 rounds:
- 15 deadlifts, 40kg
- 15 pushups
Time: 14.26, really fun WOD. Quite happy with the result.
Muscle-up practise.. -
Fun WOD? Really????
You beat Gibbo convincingly :-) -
Friday 27-1-12: CF Vic
Snatch balance 1RM: 30kg
WOD: 5 rounds
- 12 wall balls
- 12 toes to bar
Time: 8.51
Toes to bar are getting better. Only missed 3 reps which is a massive improvement. Still need to learn to kip as everybody is so much faster!Saturday 28-1-12: CF Vic
Deadlifts 5 x 5 @ 90kg with 90sec rests - felt really good. Needed to go heavier.
HSPUs to 2 abmats: 3 on the minute every minute for 10mins.
Row 4 x 250m; 53s, 54s, 52s, 52s; 2 min rests -
Sunday 29-1-12: CF Vic
2011 Regional Games WOD
For time:
- 100 pullups
- 100 KB swings, 16kg
- 100 DU's
- 100 OHS, 30kg
Today we put a 30min cap on the workout because it was too hot. In that time, I made 4 OHS's Rx'd. Pullups took me around 12mins. Thay started off badly only getting 7 reps out, then I tore 5 big holes in my hand by the 50 rep mark. That made the KB swings really hard to hold on to.
The double-unders were really good for once. Then I rested for about 5mins while I wrapped my hands up, put on wrist straps, changed shoes and fixed the weight on my bar for the OHSs. If we didn't cap the time, I could've made a few more reps of the OHSs, but I doubt that I could've made 100 reps!! -
Hey Rock, you did a great job! It was miserably hot yesterday!
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Nice one Rockstar. Big wod for the heat. Chin up to you too!
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Thanks guys! Still paying for that one.
Tuesday 31-1-12: at home
2.4km run untimed
Hollow rocks: 5 x 15repsWednesday 1-2-12: at CF Vic
Backsquat 5 x 5 @ 55kg, strictly 90sec rest between. Too light.
HSPUs: 10 x 1 rep to ONE abmat.
Thursday 2-2-12: CF VicPistols (to 30cm box + foam): 10 x 5 reps each leg
Ring dips: 10 x 5 reps, all unbroken
Row sprints with Bridget, 2min rest between
4 x 300m; 1.05, 1.03, 1.02, 1.03 -
Friday 3-2-12: CF Vic
Split Jerk 1RM: 60kg (PB), got the 65kg up but didn't fully lock out before dropping the bar.
WOD: 7 rounds
- 7 front squats, 50kg
- 7 chest to bar pullups
Time: 9.26, scaled the front squats to 40kg and did ring pullups to try avoiding tearing my hands again before Jackie.Saturday 4-2-12: at home
Press: 5 x 5 @ 36kg, (new PB), with 90sec rests between.
'Team Nancy' with Josho:
5 rounds (each)
- 400m run
- max reps OHS, 50kg/20kg
Total time: 24.02
My score: 20+20+20+21+24
Josh's score: 18+17+17+18+21
Scaled the OHSs to 20kg (from 30kg) because it was a bad day for squats. I think I have been neglecting my calves over the last couple of weeks and wasn't flexible enough for my heels to touch the ground. Disappointed that I couldn't Rx it when I can actually do that weight but at least I got practise with my OHS under fatigue. Another hot day to train! -
Monday 6-2-12: CF Vic
"Triple Jackie"
3 rounds:
- 1km row
- 50 thrusters,15kg
- 30 pullups (did ring pullups)
Time: 37.16
Last time I did one round of Jackie I got 11.45. This time my first round was at ~10.40. Took a minute off with ring pullups and didn't even mean to! Yay! Didn't even tear my hands again. Good night! -
Awesome stuff! I have to do it now too! But after I finish my lifting this week. See you on Friday with payment for all the driving me home! ;)
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Tuesday 7-2-12: CF Vic
Press 5 x 5 @ 37.5kg: actually did 5, 4, 5, 4, 3
- Heaviness I have ever done reps at for the press.
Backsquat 5 x 5 @ 60kg
Wednesday 8-2-12: CF VicSquat snatch 1RM: 30kg
- Really happy with this. Wasn't even expecting to be able to do the bar!"Elizabeth"
21-15-9
- squat cleans, 40kg
- ring dips
Time: 18.55 Rx'dThursday 9-2-12: CF Vic
Deadlift 5 x 5 @ 95kg
KB swings, 5 x 10 @ 24kg
Muscle-up practice
Friday 10-2-12: CF Vic2011 Regionals Games WOD
For time:
- Run 1km
- 30 HSPUs
- Row 1km
18.05
The HSPUs were to two abmats. It is sad when I can row 1km faster than I run it!
Not too bad though after a big five days on of training. In the whole 7 days I did team nancy, triple jackie, elizabeth and the games WOD. Saturday and Sunday were rest days while I watched Josho, Rory and Coby dominate at the Brisbane Harden-up challenge! I have so much further to go before I am ready to compete like that. -
Monday 13-2-12: CF Vic
Double-under practice: new PB of 45 reps! (got a bit excited when I realised my old PB was 41 reps and mucked up)
Backsquat 5 x 5 @ 62.5kg: new 5RM PB, bloody hard work.
Power snatch 3, 3, 3, 3, 3
27.5, 30, 32.5, 35, 37.5kg (2): I believe this is a PB too for a snatch.
Toes-to-bar practice: 10 x 5 -
Tuesday 14-2-12: CF Vic
"Daniel"
50 pullups
400m run
21 thrusters, 30kg
800m run
21 thrusters
400m run
50 pullups
- Time: 26.43 Rx'd
Struggle town! -
Friday 17-2-12: CF Vic
AM: strength
- Press 5 x 5 @ 37.5kg
- Deadlift 3 x 5 @ 97.5kg
PM: "Helen"
3 rounds:
- 400m run
- 21 KB swings, 16kg
- 12 pullups
Time: 11.53
Previous Helen time was 13.09 so I am pretty happy to make sub-twelve!Saturday 18-2-12: CF Vic
Unplanned goat day:
- DU Practice: got a new PB of 55!!
- Strict pullups: 5 x 5
- Chest to bar practice
- Pistols: 5 x 5 each leg to 30cm box with foam
- Pushups: 10 x 10, all unbroken! -
Sunday 19-2-12: Fitzroy swimming pool
1.5km swim - untimed.
Monday 20-2-12: CF Vic
Muscle-up practice - for about 30mins! So frustrating.
"Annie"
50, 40, 30, 20, 10
- DU's
- Situps
Time: 6.37
Very happy with this. Needed a pick-me-up after failing at muscle-ups. Ended up taking 1.12min off my previous time! -
Tuesday 21-2-12: CF Vic
Power clean tech
- worked my way up to 3 x 3 @ 50kg. Did quite a bit of volume in the end.
Partner WOD with Josh
- Gasser (each)
- 40 Deads, scaled my weight to 60kgs due to my back
- 200m OH lunge, 10kg
- 40 Push press, scaled the weight to 35kgs
- Gasser
Time: ~17 something.Weds and thurs: rest days
Friday 24-2-12: CF Vic2012 Games Open WOD #1
AMRAP in 7mins:
- Burpees
Score: 90
Stoked with this. I was aiming for 70-80 but realistically didn't think I could get 80 as burpees aren't my most-suited movement.. and I hate them.
Thanks Gav and Josh for pushing me through it. Awesome environment! -
Saturday 25-2-12: CF Vic
Backsquats 5, 5, 5, 5, 5
35, 45, 50, 55, 60kg - just needed to put the legs through the movement again.Chest to bar pullup practice
- I got 3 in a row with just one kip, not retarded kipping like usual. Very happy!Sunday 26-2-12: CF Vic
Press: 5 x 5 @ 37.5kg with 2min rests
- Ended up like this: 5, 5, 5, 4, 3Deadlift: 5 x 5 @ 95kg
- Really tough today. Felt like my technique was falling apart. But my back didn't hurt again so that's a plus! -
Deads looked really good Rocky. Form was great. Careful not to pull them into your shins too hard. Don't want to take to much skin off.
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Thanks Zane! Will take your word for it with the technique. Shins are bloody sore today!! =)
Monday 27-2-12: CF Vic
Push Jerk: 3, 3, 3, 3, 3
35, 40, 45, 50, 52.5kg (new 3RM PB) - then got only 1 at 55kg, failed at 57.5kg which should not have happened. Gotten that up before.Squat cleans
3 @ 40kg
3 @ 45kg
3 @ 50kg (previous 3RM)
3 @ 52.5kg
1 @ 55kg (PB)
- attempted 57.5kg three times and got down and half way up before my elbows dropped. I can definantely get it next time but had done quite a bit of volume beforehand. Still, quite happy seeing as my front squat 1RM is only meant to be 50kg. -
Only meant to be 50kg. You are a fibber. I bet you it's much more than that now! Good work luv!
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Yeah hopefully it's more than that now Jess.
Tuesday 28-2-12: CF Vic
WOD: 7 rounds
10 reps of each movement, rest 10sec
- pullups
- squats
- pushups
- situps
Time: 13.10 Rx'dWednesday 29-2-12: CF Vic
Snatch technique - didn't have a good night. Too tight and immobile from last nights WOD. Rest day tomorrow before the games WOD.
Thanks Jess for the cheer-up chocolate! -
Friday 2-3-12: CF Vic
Games Open WOD 12.2
AMRAP in 10 mins:
- 30 Snatch @ 20kg
- 30 Snatch @ 35kg
- 30 Snatch @ 45kg
- Max Rep Snatch @ 55kg
Total reps: 60
Quite happy! Wasn't expecting to finish the second lot.
Saturday 3-3-12: CF Vic
WOD
20 KB swings, 16kg
10 burpees
20 pushups, hand release
10 burpees
20 wall ball, 7kg
10 burpees
20 toes to bar
10 burpees
Time: 9.27
Should have done the full reps at 30/15. Oh well, got my body moving again. -
Monday 5-3-12: at home
Press: 5 x 5 @ 40kg
5, 3, 3, 3, 4
- not bad when my 1RM is 42.5kg. Not angry for missing some reps.
Pistols practice to a ledge:
- 10 x 5 each leg, 1min rest inbetween
Cashout: 10min AMRAP
- 30 DUs
- 15 Deadlifts, 60kg
- 15 pushups, hand release
Total rounds: 4 + 30 DUsMy double-unders were awesome! Got 4 rounds unbroken with them, then broke at 23 reps in the fifth round.
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Tuesday 6-3-12: CF Vic
Overhead squats
5 x 5 @35kg
- very happy. Tried a few reps at 32.5kgs and it just wasn't working for me so I upped the weight and did even better than I ever have before. I think last time I tried to do a 5 x 5 at 35kgs I only got 6 reps in total.
Hang power cleans
5 x 3 @ 45kg
- probably could've gone heavier... but I didn't! =D -
Wednesday 7-3-12: CF Vic
Deadlift 1RM: 125kg (5kg PB)
Cashout: 5 rounds
- max pushups
- sprint 50m
Walk back, total number of reps completed: 78 -
Friday 9-3-12: CF Vic
Games Open WOD #3
AMRAP in 18mins
- 15 x box jumps
- 12 push press, 35kg
- 9 toes-to-bar
Total rounds: 6 + 27 reps
Kinda liked this workout. My toes-to-bar were good for once and I didn't miss any (compared to last years open when I just cried cos I couldn't get any). And didn't break my ankle again doing box jumps... bonus!Saturday 10-3-12: CF Vic
"Fran"
21-15-9
Thrusters, 30kg
Pullups
Time: 7.05Not bad for my first time rx'ing it. And not bad considering I had not one, but three mental breakdowns throughout it where I cried (and lay on the ground for refusing to finish at one point). Thanks Josh for coaching me through it and putting up with my emotional state! Yay for Fran..
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Well done for pushing through. You smashed Fran and the Open wod. Rest up and see you in the gym with blondies. :)
