2012-01-18

Back Squat

75%x5 - 53#
85%x3 - 58#
95%x1+ 63# x 3

Post loads and reps to comments

3 Rounds NFT:
8-10 Front Squats (35#)
15 Pull-ups (narow green band kipping)

2011-12-28

Take 20 minutes to establish a 3RM on the Front Squat

Post loads to comments.
Compare to 12.3.11

then,

3 RNFT
30 Unbroken KB Swings
15 DB Bench Press
1-3 rope climbs

I worked up to 50# x 3

then I only did 2 rounds of the assistance work - i needed to get home to E.  

 used a 12kg kb - the first round was all broken up - the 2nd round was unbroken russian swings
round 1 used 12.5lb DB for both hands, rd 2 used a 15# in my left
did rope climb assistance exercise - pull up to standing from a lying down position keeping legs straight as possible.

2011-12-18

7 Rounds for time:
7 Burpees
7 Thrusters 95/65


13:36 - Burpees scaled to using knees on the push-up part, Thursters scaled to 15# - the started at 25# but I stripped the bar after the first or second round.


My knees - particularly my left knee - was bugging me after this.


WOD #2: Bouncing the baby to sleep.

2011-12-08

AMRAP in 15 Minutes of:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24"/20"


6 rounds + 9 DL


DL @ 65#
Pushups to elevated bar
16" box step-ups

2011-12-03

3x3 or 3-3-3This is our final exposure of Front Squats for this cycle.  Novice and Intermediate lifters should add 2.5-10lbs from their previous exposure.  Advanced lifters can take three attempts at a 3RM. Happy Lifting!

Post loads to comments.

Tabata Mash Up:
Kettlebell Swings
Push-Ups

Alternate :20 of work and :10 of rest between both movements for 16 total rounds.

___________________

Front Squats: I did 30# x 4

Tabata:
I got 10 KB swings - at 1P (!!! first time since being pregnant i didn't feel like swinging that bell was going to injure me.) almost every round except the last 2

I got 7 pushups(full plank down, knees up) for the first 3-4 rounds and then they steadily declined to 4 over the last 4 rounds.

2011-11-28

Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.


As many rounds as possible in 16 Minutes of:
20 Sit-Ups to Target
15 Box Jumps, 24"/20" *Subbed 16" step-ups
10 Push-Ups or Ring Push-Ups

Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards




I did some handstand practice against the wall.


I got 4 rounds and 13 step-ups. The situps felt a lot harder than they used to.

2011-11-17

AMRAP (As Many Rounds As Possible) in 15 minutes

15 Front Squat 95/65
15 Burpee
Run 200 meters

25# for the FS

2 rounds + 15 burpees

This felt terrible.  slow AND weak.

2011-11-14

Timed Effort

"Litvinov Sprint"
3 rounds, each for time, of:
8 Front Squats, 75% 1RM
200m Sprint

Rest as needed between rounds.

The aim is to SPRINT for 200m.

Post time to comments.

Finisher

100 Hollow rocks
100 superman rocks
alternate between the rocks as needed

------------------------

Used 35# for FS

2:15; 2:15; 2:11

Running felt terrible first round.

only did 75 each of the hollow rock/supermans

2011-11-02

3x5
Start with 90% of you previous best 3rm Squat. The goal of this 6 week cycle will be to squat your previous 5x3 weight for 3x5

3 Rounds NFT of:
10 Romanian Deadlifts
10 Pallof Presses
Load the RDL about 45-50% of today's squat. Focus on hamstring activity and spinal position moreso than load


53-53-48
Coach FOX advised me to take the weight down due to difficulty keeping my knees out. 


RDL @ 53#, Pallof Press with Red band.

2011-10-17

5 Rounds For Time of:
10 Deadlifts 225/155 (63#)
15 Wall Ball 20/14 (6#)
30 Double Unders ( 15 10" Box Jumps)

+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don't have double unders, today's substitution is 15 Box Jumps.

16:16 - just slightly over 3 min per round consistently across all 5 rounds

I had thought I'd be able to manage 83# deadlifts.  They were really too heavy, and my form was lousy, so at Laurel's urging I went lighter and just tried to keep my form legit.  Basically the whole workout was a mental exercise in mastering form faults.  Most of my workouts are these days.  It means I'm going a lot lighter than I would like - A) because I lost a lot of strength during my pregnancy, and B) I also lost a lot of coordination (and it wasn't even that good to begin with).

But the goal is to get stronger without injuring myself, and to fix the myriad and multiple form faults I've always had, and that means taking several steps back before I can go forward.  Frustrating, but there's no question it's the right thing to do.

My left knee felt kind of beat up after the workout - I'm pretty sure it was the box jumps.  No matter how hard I focus, I just can't figure out how to consistently land on both feet, so my left leg gets a lot of abuse.  I probably need to work on jumping to an even smaller target where I can manage to land lightly (although I'm not sure i can manage that just even jumping up and down on the ground :-p ).

2011-10-15

5x3
Add 5-10 lbs to last week as appropriate

Post loads to comments.
(e 6/6) compare to 10.8.11

Tabata Mash Up
DB Snatch Left Arm
DB Snatch Right Arm
Push Up
Cycle through stations at each interval, performing 4 intervals at each for a total of 12 intervals (6 minutes).
Choose a load that'll allow you to get at least 10 reps per round.

Post loads and total reps for each station.

Back squat:  42-42-47-47-47

Tabata
Left snatch: 12.5 lbs 8-8-8-8
Right stach: 7.5 lbs 9-9-8-9
Pushup (knees up): 8-8-8-8

2011-10-13 - Elizabeth - sortof

21-15-9 reps for time of:Clean 135/95Ring Dips

Subbed 40# Muscle Cleans and pushups - down full plank, up from knees.

13:20

2011-10-10

3 rounds
400m row
21 kb swings (12 kg - Russian)
15 burpees (CFSBK style)

16:23 (I think)

This was a lot harder than I thought it would be. CFSBK burpees are a LOT harder than CFEB. They require strict pushup form on the way down and the way up.

David made us run around the block afterwards. brutal.

The warmups are getting easier - I still have a lot of remedial form issues to work out.

2011-10-09

For Time:
3 Barbell Ground To Overheads
3 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
12 Barbell Ground To Overheads
12 Pull-Ups
9 Barbell Ground To Overheads
9 Pull-Ups
6 Barbell Ground To Overheads
6 Pull-Ups
3 Barbell Ground To Overheads
3 Pull-Ups

13:43 (? Don't remember for sure - it was slow)

I used a 25# barbell to do c&j, and I did ring rows, and I really focused on form - trying to keep my knees out and my weight centered on every rep. I did pretty well until the end of the workout when I just wanted to be finished, and (as Daniel said)strted doing one-legged cleans.

I had to jog the stroller to class because Elliot ate longer than I thought he would and I was late. It was the first time since sometime relatively early in my pregnancy that I'd done any running at all. It didn't feel too bad. Not great, but not too bad.

I actually managed a couple hollow rocks in the warmup today. My squats are still a work in progress. David suggested I use the theraband to help me keep my knees out.

2011-10-6

As Many Rounds As Possible In 20 Minutes of:
45 Double-Unders
3 Hang Power Cleans 155/95
1 Push Jerk 155/95

The barbell couplet must be completed without putting the bar down. Any bailing before finishing the jerk nullifies that entire round. "Finishing the Jerk" means that the bar must be locked out overhead and stable for a 2 count before dropping it.
For example, if you perform 45 doubles, 3 Cleans and then miss your jerk you'll have to start over at the first double under again.

Subbed 20 KB swings for DU. Used a 25# barbell. Per Shane, subbed muscle cleans and push-press.

11 rounds + 3 KB swings

25# was too light. This workout was all KB swings, with the barbell movements feeling like a rest. Even with the light bar, though I got sloppy towards the end about keeping my knees out. Which was the reason Shane wanted me to skip the dynamic power moves. Bleah.