Quick recap-
Friday, July 29
Class with Ian
Lots of time working on the Snatch-starting position, 2nd pull, and some great coaching and feedback.
WOD
200 m run
15 power cleans 93#
15 wall balls 12#
200 m run
12 power cleans
12 wall balls
200 m run
9 power cleans
9 wall balls
Time-12 something,
I am really trying to stay committed to using the Rx'd weights more times than not, even if it means that it will take me a bit longer. I am strong, I have no doubt about that. Can I move weight quickly or for an extended period of time? That I do not do so well, so that I must work on.
Saturday, July 30
Back Squat 3RM
235x5
Whoot! It was even pretty fast and easy.
WOD
5-4-3-2-1 rope climbs (subbed 3 DH pull ups with GB for each)
5-4-3-2-1 Clean and Jerk 103#
Time-11:15
Super happy that I can't really do rope climbs when a wod like this shows up!!
Sunday, July 31
Weighted good mornings 113x7x3
Wt'd box jumps 30# DB, 16 " box
Showing posts with label good mornings. Show all posts
Showing posts with label good mornings. Show all posts
Wednesday, August 3, 2011
Tuesday, July 12, 2011
Sticking with It
Deadlifts 5x2 at 215#
WOD
3 rounds
10 thrusters 85#
10 burpees
Time-6:
The last time I did this wod was a loooong time ago, but it is always reassuring to see improvement, and this time I did it without a rack.
I am also glad that I went ahead and wrote down that I was planning on this being a good week. Sometimes stating/writing intentions and goals gives me the extra push I need to do the work. Before we started this wod, I had a mental battle for at least 10 minutes-Should I rx it or not? How long would this take me if I rx'd it? Would it be worth it? Did I really care? Could I think of any good reason to not use 85#? But remembering that I intended to really focus on my work and push myself this week helped me make the decision to put the 85# on the bar and to commit to this wod.
Then 2 min rest followed by 30 DU attempts.
I got zero DUs today. Bleh.
Then running-
200m/1min rest x3
Then good mornings-
7x3
103#
WOD
3 rounds
10 thrusters 85#
10 burpees
Time-6:
The last time I did this wod was a loooong time ago, but it is always reassuring to see improvement, and this time I did it without a rack.
I am also glad that I went ahead and wrote down that I was planning on this being a good week. Sometimes stating/writing intentions and goals gives me the extra push I need to do the work. Before we started this wod, I had a mental battle for at least 10 minutes-Should I rx it or not? How long would this take me if I rx'd it? Would it be worth it? Did I really care? Could I think of any good reason to not use 85#? But remembering that I intended to really focus on my work and push myself this week helped me make the decision to put the 85# on the bar and to commit to this wod.
Then 2 min rest followed by 30 DU attempts.
I got zero DUs today. Bleh.
Then running-
200m/1min rest x3
Then good mornings-
7x3
103#
Sunday, June 19, 2011
Deep Thoughts on Box Jumps
Open Gym
My right shoulder was really, really tight and sore this morning. Deadhang pull ups seem to do that to me every single time...But when I am talking sore, I mean sore, sore. I did ice it, roll it, stretch and lax ball it, but nothing was seeming to help much.
It really hurt, but that didn't matter too much since I was already planning on squatting. The pain just meant that I had a really great excuse for not doing any of the wods that all the other gals were talking about. All was perfect until Morgan decided to do Christine. That was one I could have done. But does someone like me ever willingly choose to do Christine? Nope. So I had to admit that I really didn't want to do any girl or storm. I just wanted to squat. :)
Back Squat
185x5
215x3
225x1
235x1
255x1
275x1
Yes! That felt fabulous and fast.
Good Mornings
7x3 at 98#
No doubt about it, these are getting easier and easier. The first week I did these, my lower back, hips and hamstrings felt like they had just been used for the first time ever, but those muscles are adapting quickly.
Weighted Box Jumps 5x2
16 in box
30# DB
It was really hard to get that first jump with the 30#...If you don't know this yet, I have never really loved box jumps. It is one of those things where I think things like this-
I should be able to jump.
Everyone can jump, right?!?
Why am I so bad at jumping?!?
Why is it so scary to jump up to a box?
Will I ever get better at these or am I destined to be the box-jump impaired member forever?
And in fact I KNOW things like this-
I can jump, even if it's not very high.
I have gotten better. I used to step up onto plates. Then I stepped up onto the 12" box, then I jumped on the box and stepped down, then I stepped onto the 16" box, and so on and so on.
I can jump on the 20" box in a wod, even if I don't like to.
And now I can jump on the 16' box with 30# in each hand too.
And then I thought-
Jumping with 60 extra pounds in my hands puts me close to what I weighed when I started CF and box jumps, back when I was stepping up onto a 45# plate, not jumping at all. So I am considering this an awful lot of progress.
My right shoulder was really, really tight and sore this morning. Deadhang pull ups seem to do that to me every single time...But when I am talking sore, I mean sore, sore. I did ice it, roll it, stretch and lax ball it, but nothing was seeming to help much.
It really hurt, but that didn't matter too much since I was already planning on squatting. The pain just meant that I had a really great excuse for not doing any of the wods that all the other gals were talking about. All was perfect until Morgan decided to do Christine. That was one I could have done. But does someone like me ever willingly choose to do Christine? Nope. So I had to admit that I really didn't want to do any girl or storm. I just wanted to squat. :)
Back Squat
185x5
215x3
225x1
235x1
255x1
275x1
Yes! That felt fabulous and fast.
Good Mornings
7x3 at 98#
No doubt about it, these are getting easier and easier. The first week I did these, my lower back, hips and hamstrings felt like they had just been used for the first time ever, but those muscles are adapting quickly.
Weighted Box Jumps 5x2
16 in box
30# DB
It was really hard to get that first jump with the 30#...If you don't know this yet, I have never really loved box jumps. It is one of those things where I think things like this-
I should be able to jump.
Everyone can jump, right?!?
Why am I so bad at jumping?!?
Why is it so scary to jump up to a box?
Will I ever get better at these or am I destined to be the box-jump impaired member forever?
And in fact I KNOW things like this-
I can jump, even if it's not very high.
I have gotten better. I used to step up onto plates. Then I stepped up onto the 12" box, then I jumped on the box and stepped down, then I stepped onto the 16" box, and so on and so on.
I can jump on the 20" box in a wod, even if I don't like to.
And now I can jump on the 16' box with 30# in each hand too.
And then I thought-
Jumping with 60 extra pounds in my hands puts me close to what I weighed when I started CF and box jumps, back when I was stepping up onto a 45# plate, not jumping at all. So I am considering this an awful lot of progress.
Tuesday, June 14, 2011
It's Getting Kind of Hot in SC...
Sunday
I love open gym-
some light olympic lifting
Good Mornings
7x3 at 93#
Weighted Box Jumps
5x2 16" box 25# DB
100m runs x6
1 min rest between
Monday
Front Squat
sets of 2: 83, 113, 143, 163, 178, 183
(oops! It looks like I only got in 6 sets, not 7. As we all know, the magic of lifting only happens at certain numbers-singles, doubles, triples, or sets of 5 or 7.)
WOD
On the minute for 15 minutes:
2 power cleans-108x10, 103x5
5 push ups
1 sprint
This was hard, but working with this weight on the clean was definitely keeping me focused on a strong pull. This was rather taxing, and I sure wanted to give up on the last couple of rounds, but what do you know? I made it through, yet again!
**Edit-I realized that I should note here that it was actually so taxing that I just stayed down on the floor after one set of very slow push-ups, skipping the sprint. I was all out of steam, and I exercised my right to be defiant and stubborn and just take those few extra seconds on rest...
I love open gym-
some light olympic lifting
Good Mornings
7x3 at 93#
Weighted Box Jumps
5x2 16" box 25# DB
100m runs x6
1 min rest between
Monday
Front Squat
sets of 2: 83, 113, 143, 163, 178, 183
(oops! It looks like I only got in 6 sets, not 7. As we all know, the magic of lifting only happens at certain numbers-singles, doubles, triples, or sets of 5 or 7.)
WOD
On the minute for 15 minutes:
2 power cleans-108x10, 103x5
5 push ups
1 sprint
This was hard, but working with this weight on the clean was definitely keeping me focused on a strong pull. This was rather taxing, and I sure wanted to give up on the last couple of rounds, but what do you know? I made it through, yet again!
**Edit-I realized that I should note here that it was actually so taxing that I just stayed down on the floor after one set of very slow push-ups, skipping the sprint. I was all out of steam, and I exercised my right to be defiant and stubborn and just take those few extra seconds on rest...
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