2010-05-10

Warmup - run 800m

WOD
As many rounds as needed to complete 55 reps of each exercise:

Max rep in one minute hang clean 115/75
Max rep in one minute push-jerk 115/75
Max rep in one minute front squat 115/75

30 minute limit.

17:03

Round	Cleans	Push-Jerks	Deadlifts
1	13	10	23
2	11/24	8/18	20/43
3	12/36	8/26	22/65
4	10/46	7/33	18/83
5	10/56	9/42	25/108
6		13/55	2/110

Used 45# and subbed 2 x Deadlifts for the squats because my right hip and knee were feeling tweaky and unhappy. I probably should have used at least 50, but even at 45# it was a really good workout - less like torture and more like fun.

i tried to keep my form pretty strict; I really worked on fast scarecrow elbows on the cleans, and Daniel said my jerks looked really good and crisp. The jerks were definitely the limiting factor, even at only 45#. Although they weren't so limiting that I failed to get all 13 that I needed in my last round. (further proof that I probably should have gone heavier)

I had the interval timer on my watch set to go off at 45 seconds and a minute so i always knew when i had 15 seconds left.    For most rounds, i used that 15 seconds as a rest period - i think it helped me to maintain a steady pace.

2010-04-19

Warm up: run 800m, ME

warm up WOD:
1 min max rep burpees, 1 min static plank hold, 1 min max rep burpees, 1 min static squat hold, 1 min burpees, 1 min static hang.
Score: 29 burpees

WOD:
5 rounds:

12 Deadlift 95/65
9 Hang Clean 95/65
6 Push-Jerk 95/65
*subbed 53#

16:08
2:25; 3:36; 3:12; 3:07; 3:45

Judging by my time, and by my internal gauge of how hard I worked, i think this was the right weight. I took slightly longer breaks than i usually would, but it was my goal to get a complete set of movements done before i put the bar down, and I needed a little extra rest to accomplish that. my attempts were mostly successful except in the last round. And in general, my jerks were more jerk-like and less press-like than they've been historically - though there were still reps with press-out for the last few inches. I also really have to consciously work to keep weight on both feet. I found myself almost exclusively on my left foot a lot of the time.

I seem to have rediscovered the will and the ability to work hard in my workouts. It's nice.

2010-03-26

Modified Linda

10-8-6-4-2
Deadlift 115#
power clean 50#
push-press 50#

16:41
4:25 - 4:52 - 3:45 - 2:32 - 1:06
This made me ridiculously sore for about 3 days.


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Push jerks

Wod:
Push jerk

3-3-3-3-3

50-55-55(f rep 3)-55-60(f rep 3)

I find the 'proper' pre-jerk rack position to be awkward and exhausting. I can get it for rep 1, but resetting to it after rep 1 just drains all my energy. Definitely something to work on.


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