Pages

Friday, August 22, 2014

Tracking progress

For the longest time, I've been using this blog to log my WODs and track my progress. But after some nosing around the net, I decided to get the myWOD app and it's sooo useful! All I have to do now after the WOD is open the app, retrieve the WOD feed from the CFMNL site, and enter my score.


I really haven't been working out as often as I used to. There are still a lot of things that I wish were different in the new box, but there's nothing I can do to change those so I just have to work around them and learn to tune out the bad.

Thursday, July 3, 2014

July 3 WOD: OH lunges

A. BBG

In 15 minutes, work up to a heavy set of:

Snatch pull + Hang snatch + Snatch

B. Metcon

Every 2 minutes on the minute for 5 sets (10 minutes):

16 overhead walking lunges (95/65#)


My score: 55# (snatch complex); 80 reps (45#)

Tuesday, July 1, 2014

July 1 WOD: Dead lifts and DUs

A. Strength: Dead lift

In 20 minutes, work up to a heavy single (85-90% of 1RM)

B. Metcon

EMOM 12 minutes:

Even: 5 dead lifts
Odd: 30 double unders

Our score was the total number of rounds we were able to complete. I missed two rounds of DUs.


My score: 185# (dead lift); 10 rounds (135#)

Monday, June 30, 2014

June 30 WOD: Bergeron beep test

A. Strength: Front Squat

5 sets of 2 reps:

Set 1 - 65%
Set 2 - 75%
Set 3 - 85%
Set 4 - 90%
Set 5 - 90%

B. Metcon

Bergeron Beep Test

EMOM as long as possible:

7 thrusters (75/55#)
7 pull ups
7 burpees

We'd already done this last February, and I remember it being super bad. I used the same scale I did last time (35# bar, jumping pull ups) and I did a wee bit better than last time.


My score: 100# (front squat); 2 + 4 burpees (35#; jumping pull ups)

Sunday, June 29, 2014

Good to go

I got these rips from last Friday's cleans and I was pleasantly surprised to see these heal in less than two days. Bactroban is a life saver. Now they're good to go!


Friday, June 27, 2014

June 27 WOD: Clean all you can

A. BBG

Take 15 minutes to work up to a 1RM power clean

B. Metcon

In 12 minutes, complete:

As many ladders as possible from 1 to 5 reps of hang power clean (65-75%)

One ladder is:
1 HPC; drop the bar and rest as needed
2 HPC; drop the bar and rest as needed
... etc. up to 5 HPC

If the bar is dropped before you achieve the number of reps needed to complete the set, you start from zero.

I didn't get a PR on my power clean but it felt sooo good to clean heavy again.


My score: 115# (power clean); 5+3 (75#)

Thursday, June 26, 2014

June 26 WOD: Chipper day

A. BBG

Every 2 minutes on the minute for 16 minutes (8 sets):

Hang power snatch + Snatch (65-75%)

B. Metcon (20 minute cap)

30 overhead squats (95/65#)
30 toes to bar
20 power snatch
20 TTB
10 squat snatch
10 TTB


My score: 45# (snatch complex); 17:31 (45#)

Monday, June 23, 2014

June 23 WOD: Row and thrusters

A. Strength and Skill

4 sets of:

5 front squats (65-80%)
Rest 10 seconds
5 high box jumps (rest 5 seconds between reps)
Rest 3 minutes

B. Metcon (20 minute cap)

1000m row/run, then:

3 rounds:

15 thrusters (95/65#)
30 double unders

It was raining out so we all rowed for the metcon. Coach Jordan wanted us to be done with the row in 5 minutes since we were doing the WOD in 2 heats. I finished in 4+ minutes but it took a couple of minutes before I could stand properly again. Another DNF under my belt!


My score: 85#/26" (FS and BJ); 1+22 DUs (55#)

Friday, June 13, 2014

June 13 WOD: Friday the 13th partner WOD

A. SWOD

Strict press

Set 1 - 5 x 50%
Set 2 - 5 x 60%
Set 3 - 5 x 70%
Sets 4, 5, 6 - 3 x 85-90%
Set 7 - 10 x 55-65%

B. Metcon

Partner WOD
4 RFT:

10 thrusters (95/65#)
5 burpees
10 hang power snatch (95/65#)
5 burpees
10 front squats (95/65#)
5 burpees
10 shoulder to overhead (95/65#)
5 burpees

Partners alternate rounds to complete a total of 8 rounds.

I partnered with Tere for both the SWOD and the metcon. My wrist is still healing (or injured?) so I went light in the strength WOD and we only used 40# in the metcon. Tere was able to complete 3 rounds while I made it to 2 rounds and 7 thrusters.


Our score: 55# (heaviest strict press); 2 + 7 thrusters (40#)

Wednesday, June 11, 2014

June 11 WOD: Tumilson

A new Hero WOD!

Tumilson

8 RFT (30 min cap)

200m run
11 burpee dead lift (135/95#)

The burpee dead lift sounds weird, but you simply do a burpee and instead of jumping up, you do a dead lift. Glad the weight wasn't very heavy. My wrist has been bothering me since last week's The Chief though, so I did the burpees carefully.


My score: 29:35 Rx