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

2011-10-6

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.

2010-07-27

Max rep pull-ups every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Max rep push-ups every 3 minutes on the 3rd minute for 12 minutes (5 rounds)
Run one mile

Pushups 16,14,13,10,8
Pullups 13,11,10,8,9
1 mile: 10:15 - new gwpc PR!

2010-07-26 - Sprint 8

Today's WOD was a team WOD involving running and deadlifts and ring dips. On the warmup run I discovered that after 2 days of double unders my knees just weren't happy about running, so I decided to abandon class and do my own thing upstairs.

Hence - another bout of Sprint 8 on the rower:

13 minutes - 1 minute warmup, 8 rounds 30 seconds sprint, 1 minute rest.

Results w/ damper @ 4:
2720 meters
avg speed/500 2:23.4
153 calories
118.7 watts

My average /500m on the sprints was 2:04
My average on the rests was 2:40 or so.

2010-07-25

As many Double-unders as possible in 15 minutes: 162

Longest streak: 14 DU-skip-skip-DU - new PR

2010-07-18 - Sprint 8

Sprint 8 - Row
1 minute warmup - 8 intervals - 30 second sprint - 1 minute rest. Rest rate hovered around 2:50; average sprint rate 2:07; lowest achieved rate on sprint 2:04;

setting 3 (BIW)
13:00

2564m

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2010-07-17 - Deadlifts

Warmup - Run 800m
Today was we tested our Deadlift 1 RM

10 Reps 95#
Deadlift 1 rep @ 70% 1RM 95#
Deadlift 1 rep @ 80% 1RM 125#
Deadlift 1 rep @ 90% 1RM 145#
Deadlift 1 rep @ 102.5% 1RM 160# - PR
Deadlift 1 rep @ 105% 1RM 165# - PR
Deadlift 1 rep @ 107.5% 1RM 170# - got it to my knees- couldn't complete it. still a PR ;-)

Deadlift 20 reps @ 60% 1RM - 95#
Deadlift 30 reps @ 50% 1RM - 80#

2010-07-13

Warmup row 500m

15 OHS 15#

Shoulder Press
3-3-3
50-53-54.5(x2)


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2010-06-25

Warmup - row 1000m

Skill work

Worked on Box jumps
2 x 55#, 1 45# x 3
2 x 55#, 1 45#, 1 15# (15.5") x 3
2 x 55#, 1 45#, 1 25# (16.5") PR(?) x 2 or 3 - several attempts - kept getting freaked out.

I had to keep alternating between 15.5" and 16.5". 15.5" was pretty reliably doable. 16.5 i could get once or twice and then couldn't get any more - i think it was more mental than physical though. If i went back down to 15.5 and got confident again I could get 1 or 2 16.5".

I also worked about 30 or 35 right footed pushups (with my left foot hooked over my right foot).

200-06-24 Dirty Thirty

WOD:
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.

33:22

2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59

I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.

This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.

2010-6-15

Warmup: 800m, ME, 25 45# Deadlift

WOD:
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 1:54; 2:08; 2:14
DL: 21;14;10

11:07

This went better than last time. I think the primary reason is that my run times were faster - but since the 400m turn around at GWPC is a bit unclear, i may not have been running quite as far. Regardless it still sucked a whole lot. Took me quite a while to recover afterward.

2010-06-09

2000m row
9:39 - Avg. 2:25/500m, 1st 1000 about 2:30, 2nd 1000 2:15-2:20


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2010-05-24

Warmup: run 800m, ME

WOD A: Run 400M x 2 for time

1:55; 1:51 (PR?) - some discussion as to whether it is a full 400m. Previous PR is 1:59 at BIW.

WOD B:
Back Extensions and Pistols 5-5-5

Turns out I was doing hip extensions for several rounds (video on the difference) - so I did extra.

Hip Extensions x 5: body weight, + 10#, +25#, +25#, +35#, +35#
Back Extensions x 5: +10#, +10#, +10#
Pistols: 5-5-5

2010-05-23

Warmup:
run 1 mile: 10:29. not quite as fast as 5/16, but close.

ME, dowel dislocates/ohs

WOD:
As many rounds as needed to complete 45 reps of C2B Pull-Up/Pull-Up:

* Perform 25 burpees every three minutes on the third minute
* Max rep C2B Pull-Up/Pull-Up

Score is time to completion on Pull-Up.

Scaled to 20 burpees, and jumping pullups from a 24" box.

Burpees: 2:01; 2:04; 1:50
Pullups: 22; 17; 6

8:25

Hands and lats still ripped/sore from thursday - jumping pullups to avoid further hand tears.

2010-05-22

Warmup: 800m, ME, run prep

WOD:
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 2:16; 2:29; 2:41; 2:35
DL: 16; 14; 8; 7

15:29

Was still feeling kinda wrecked from the pullup wallball WOD - decided to go lighter on the deads for more of a "recovery" workout. It was still plenty hard.

2010-05-20

Warmup: ME, Run Prep

Wod 1: Run 800m x 2 - 2nd one starts on minute 8.
4:51; 4:39

WOD 2:
Blackjack: Pullups & Wall ball one exercise 21 to 1 rep - the other exercise 1 to 21 rep.

DNF: 46:06

I used the green band for band assisted and 8# wall ball (i love that thing).

Things did not go as planned. First - black jack workouts are supposed to be 20 to 1 not 21 to 1. Second - by the time i worked my way down from 21 to 14 reps on the pullups, my hands were torn up enough that continuing to do pullups would have just been stupid. SO - in order to keep things even - i calculated how many pullups i had already done - 140 - and subtracted how many wallball i had already done - 36 - and did a final set of 104 wall balls.

I had blessedly few missed reps on the wall ball. I still couldn't link them together, though. i couldn't figure out how to catch it. I think i move my feet to much when I jump up to sink right down into another squat. Anyway, next time - maybe using 1 to 10 instead of 1 to 21 as a rep scheme - i'll try the 10# ball.

2010-05-18

Warmup: ME; ridiculous long shoulder killing "warmup" (mini circles, rotations, flapping,etc for like 2 minutes - maybe more - couldn't put your arms down in between) some burpees and dowel drills

WOD:
3 rounds:

30 burpees
21 Push-Jerk 95/65

15 minute limit
scaled to 50#

2 rounds + 18 burpees

I don't know whether it was the ridiculous shoulder "warm up" or something else, but i just had nothing in the tank for this workout. I was originally going to scale this to 55#, but I only managed 1 pseudo rep @ 55 before i stripped the bar to 50# and even then, i couldn't get 5 reps without dropping the weight - and if i am being honest - the majority of my reps did not achieve full lockout at the top. It was horrible. The burpees sucked, too. I couldn't get through them fast enough.

2010-05-17

Warmup: Burpees, ME

Dowel DT:
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

5 minutes and change. I was first!

WOD 1:
20 Front Squats
60#
only made it to rep # 6

Wod # 2
Deadlift 7-7-7-7-7
do the first work set at 82.5% of your most recent one-rep max

125-135-138.5(x5)-137(x4)-0

Daniel got some video of my 138.5 attempt (i'll upload it later).

When the deadlifts get heavy, i start off ok, but about half way up I loose the arch in my back and I end up kind of rolling the rest of the way up - it's not pretty.

Daniel and I don't agree on the functional cause of why I am losing my form. he thinks it's originating with my hips - that I am tilting my pelvis back and that's what is causing the rounding. i think it's originating with my back - that the bar is pulling my shoulders forward and forcing me to loose the arch in my back. for the 137# set i really tried to focus on keeping my shoulder blades anchored to my back - and it seemed to help.

2010-05-16

Warmup - ME, Run Prep

Run 1 Mile - 10:25

WOD:
4 rounds

Run 400m
12 kb clean/pp left 12kg
12 kb clean/pp right 12kg (8 kg)
21 situps

31:56
2:18.76; 4:34.80; 1:12.75
2:36.17; 4:06.05; 1:15.83
2:31.74; 4:17.38; 1:32.12
2:13.71; 4:36.94; 0:40

Probably should have kept separate times for left and right -the 8kg KB is a little on the light side for my right so the right side went much faster, but the green is too heavy. I should maybe have tried a 20# dumbell instead.

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2010-05-14

Warmup: run 800m, ME, some burpees and air squats

WOD:
Four rounds:

15 Hang Clean 135/85
21 Wall-ball 20/14

*Scaled 55# cleans, 8# wall-ball

19:15
Round 1 - 1:08; 2:58
Round 2 - 1:52: 3:16
Round 3 - 1:43; 3:21
Round 4 - 2:03; 2:51


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