Finishing up my Paleo 2.0 retesting over the last couple of days-
500 m row
Time: 1:50.2
(PR of 5.3 sec)
Christine
3 rounds
400 m run
12 Deadlifts (153#)
21 Box Jumps 16"
Time: 14:08
Previous time:14:46 so a PR. I'll take those few seconds.
Christine was just as dreaded as the first time. A wod like this is very hard for me to finish. It takes just about everything I have to not give up, and I really felt like giving up at times on this one. I had no grand illusions of blowing my previous time out of the water, but when I realized how close I was to my first time, it was hard to keep really pushing it. Ack. I do not enjoy these running wods...I was dead at the end.
But I was super thankful to have people in the box pushing me on. It helped a ton.
Thursday, May 27, 2010
Monday, May 24, 2010
Paleo Challenge 2.0 Retest, part 1
I am thah-rilled right now.
Back Squat 1RM
263#
Previous 1RM on 1/19/2010 was 218#
Yep, that is a 45# PR, and I surpassed my goal of hitting 260.
Max Pull Ups
25 Green Band
Previously had 3 on 1/18/2010. I had been waffling between a goal of 10 or 12 pull ups. I hit 12 and knew I had 15. Then I just kept going.
I love seeing measurable progress!
Back Squat 1RM
263#
Previous 1RM on 1/19/2010 was 218#
Yep, that is a 45# PR, and I surpassed my goal of hitting 260.
Max Pull Ups
25 Green Band
Previously had 3 on 1/18/2010. I had been waffling between a goal of 10 or 12 pull ups. I hit 12 and knew I had 15. Then I just kept going.
I love seeing measurable progress!
Thursday, May 20, 2010
Wednesday, May 19, 2010
My poor abs
My wod from Monday-
5 Rounds
100 m run
8 pull ups (green band)
Time: 6:50, I think
Then GHD sit ups 3x10
I am pretty sure that this is the largest number of green band pull-ups I have done at one time, and I wasn't moving very quickly through them. All my runs were really fast.
My abs are still nice and sore after just 30 GHD sit ups. I am pretty sure that I currently only have enough abdonimal muscle to just barely hold up my skeleton and nothing more. It is a wonder that I can even keep my torso upright. Clearly more GHDs would not be a bad thing...
5 Rounds
100 m run
8 pull ups (green band)
Time: 6:50, I think
Then GHD sit ups 3x10
I am pretty sure that this is the largest number of green band pull-ups I have done at one time, and I wasn't moving very quickly through them. All my runs were really fast.
My abs are still nice and sore after just 30 GHD sit ups. I am pretty sure that I currently only have enough abdonimal muscle to just barely hold up my skeleton and nothing more. It is a wonder that I can even keep my torso upright. Clearly more GHDs would not be a bad thing...
Sunday, May 16, 2010
One Year Anniversary
One year ago I had my first elements class with Jocelyn (and my sister Anna.) In some ways it does not at all seem like it has been that long, but then on the other had so much has changed that it has to have been a long time.
Do you remember back in the day when they used to take class pictures all.the.time? I came in for my elements right after a Saturday morning class, so here is a picture of me that first day-
Having to be in a group picture right off the bat was a little unsettling, but it was good for me. If I was going to do this, then look at that-there I am.
My first elements wod was this-
4 rounds
3 Push Press 33#
6 squats
9 KBS 15#
Time: 3:40
Weekend Cooking Bliss
Cooking wonderful food makes me happy, very happy. So this weekend I crammed in a bunch of things, almost all paleo:
Chicken Curry
Cucumber Salad
I made so, so much of both of these! I made dinner for 3 different families, and I have more for myself to eat this week.
Wilted Spinach Salad
How can you lose when you use the bacon drippings in the dressing!?! It has been so long since I have made this salad, but I won't wait so long next time.
Mango Salsa and Grilled Chicken
Suffice it to say, I love living near huge produce markets that have so many options. I went in for strawberries, but when I walked past the mangoes, they just called out to me and I had to think of something to make with them.
Fresh Fava Bean Ragout
When your sister goes out of town and leaves you her CSA box, you never know what you are going to get to cook. I had 2 weeks worth of fava beans, and I had to come up with something. It was an exercise in slow food to shell them AND peel every bean, but it was worth it!
And to round it all out, a gluten-free, non-paleo
Chocolate Cake
Chicken Curry
Cucumber Salad
I made so, so much of both of these! I made dinner for 3 different families, and I have more for myself to eat this week.
Wilted Spinach Salad
How can you lose when you use the bacon drippings in the dressing!?! It has been so long since I have made this salad, but I won't wait so long next time.
Mango Salsa and Grilled Chicken
Suffice it to say, I love living near huge produce markets that have so many options. I went in for strawberries, but when I walked past the mangoes, they just called out to me and I had to think of something to make with them.
Fresh Fava Bean Ragout
When your sister goes out of town and leaves you her CSA box, you never know what you are going to get to cook. I had 2 weeks worth of fava beans, and I had to come up with something. It was an exercise in slow food to shell them AND peel every bean, but it was worth it!
And to round it all out, a gluten-free, non-paleo
Chocolate Cake
Saturday, May 15, 2010
This and That
Snatch on the minute
55x1x5
61x1x5
66x1x5
Then 3 on my own-
68x1
73x1
83 f
I came to the box mentally prepared to be more aggressive. And it worked!
Deadlift
123x2
193x2
223x2
243x2
253x2
Row
1500m
6:20
Two significant notes on this one-
1. This is a 40 sec. pr
2. You aren't really cool until you row a 1500m
55x1x5
61x1x5
66x1x5
Then 3 on my own-
68x1
73x1
83 f
I came to the box mentally prepared to be more aggressive. And it worked!
Deadlift
123x2
193x2
223x2
243x2
253x2
Row
1500m
6:20
Two significant notes on this one-
1. This is a 40 sec. pr
2. You aren't really cool until you row a 1500m
Friday, May 14, 2010
A Great Friday Class
First thing to note-
Yesterday's wod left me quite sore, so it was hard to be too excited about going to class today, knowing that I'd have to squat. But since I am a little obsessed, I did it. I also needed to go to class since Sam was teaching.
Skill
Overhead Squat
the goal was 15 at body weight
ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha
My accomplishment-
10 at 58#, not even half my BW
I should have been able to get at least a few more, but I lost my mental focus. All of the sudden I realized that my arms were going numb and I figured that I better try to move faster. So then I messed up my breathing and dropped my shoulders.
WOD Rx'd
3 rounds
3 cycles of
1 power clean 85% 1RM 108#
2 front squats
1 jerk
200 m row
Time: 10:55
This time includes the jerk, and therefore clean, that I had to make up at the end since my last jerk wasn't really locked out.
This time also includes numerous extra meters on the rower that I had to row in order to correct my technique to Sam's satisfaction.
Finisher
2 rounds of 90 secs of wall balls
Since we only had 3 people in class, poor Matt and Kevin got stuck with me. I apologized before and after the wod for the unfortunate situation, but they were very good sports. I don't do rx'd wall balls, ever. I am in the very special wall ball class, the one that can't get the ball to the target, can't catch the ball, and looks especially special while attempting them.
Because of this, the whole team had to use the 8# ball so I could get it to the target. And I still missed the wall several times, and I didn't catch the ball several times, thus we had 8 burpee penalties the 1st round and 2 the 2nd round. I was afraid that every single penalty would be my fault, but I think that maybe 2 were NOT related in some fashion to my poor skills in throwing, catching, or getting out of the way.
Yesterday's wod left me quite sore, so it was hard to be too excited about going to class today, knowing that I'd have to squat. But since I am a little obsessed, I did it. I also needed to go to class since Sam was teaching.
Skill
Overhead Squat
the goal was 15 at body weight
ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha
My accomplishment-
10 at 58#, not even half my BW
I should have been able to get at least a few more, but I lost my mental focus. All of the sudden I realized that my arms were going numb and I figured that I better try to move faster. So then I messed up my breathing and dropped my shoulders.
WOD Rx'd
3 rounds
3 cycles of
1 power clean 85% 1RM 108#
2 front squats
1 jerk
200 m row
Time: 10:55
This time includes the jerk, and therefore clean, that I had to make up at the end since my last jerk wasn't really locked out.
This time also includes numerous extra meters on the rower that I had to row in order to correct my technique to Sam's satisfaction.
Finisher
2 rounds of 90 secs of wall balls
Since we only had 3 people in class, poor Matt and Kevin got stuck with me. I apologized before and after the wod for the unfortunate situation, but they were very good sports. I don't do rx'd wall balls, ever. I am in the very special wall ball class, the one that can't get the ball to the target, can't catch the ball, and looks especially special while attempting them.
Because of this, the whole team had to use the 8# ball so I could get it to the target. And I still missed the wall several times, and I didn't catch the ball several times, thus we had 8 burpee penalties the 1st round and 2 the 2nd round. I was afraid that every single penalty would be my fault, but I think that maybe 2 were NOT related in some fashion to my poor skills in throwing, catching, or getting out of the way.
Thursday, May 13, 2010
Travel Prep?
Skill
Jerk 8x1
113x8x1
I was supposed to "go as heavy as you can go, maybe 90%" and I almost wimped out and stuck with 103 since that felt heavy enough during my warm up. I was glad I pulled it together and went with the 113.
WOD
5 rounds
Suitcase lunge 20# DBs
(from the pull up bar to the door)
Resisted Run
(from the door to the other side of the parking lot)
I was k.i.l.l.i.n.g this wod. Whoo! Then Kyle made me complete another round, and he held the band. So then it felt like I couldn't even move. I wasn't even sure I would make it to the end of the run. And then I hear that while I was dying, as in really struggling with every step, Kyle was behind me beaming, just so happy with the hardship he was inflicting on his sweet, dear, wonderful trainee.
And then on the way home, it suddenly dawned on me that I probably should have used the 25# DBs anyway...oops.
And I guess this type of wod will help to prepare me for the next time I get dropped off at the wrong terminal at SFO and have to run to make my flight. I'll be better prepared to carry my bags and the rolling bag behind me won't be nearly as much resistance as a guy with his heels in the ground.
Jerk 8x1
113x8x1
I was supposed to "go as heavy as you can go, maybe 90%" and I almost wimped out and stuck with 103 since that felt heavy enough during my warm up. I was glad I pulled it together and went with the 113.
WOD
5 rounds
Suitcase lunge 20# DBs
(from the pull up bar to the door)
Resisted Run
(from the door to the other side of the parking lot)
I was k.i.l.l.i.n.g this wod. Whoo! Then Kyle made me complete another round, and he held the band. So then it felt like I couldn't even move. I wasn't even sure I would make it to the end of the run. And then I hear that while I was dying, as in really struggling with every step, Kyle was behind me beaming, just so happy with the hardship he was inflicting on his sweet, dear, wonderful trainee.
And then on the way home, it suddenly dawned on me that I probably should have used the 25# DBs anyway...oops.
And I guess this type of wod will help to prepare me for the next time I get dropped off at the wrong terminal at SFO and have to run to make my flight. I'll be better prepared to carry my bags and the rolling bag behind me won't be nearly as much resistance as a guy with his heels in the ground.
Wednesday, May 12, 2010
Back Squat Make Ups
Warm Up
Pull Ups
3 violet band pull ups, all in a row
Back Squats
218x5
218x5
218x5
218x5
218x5
And that was it for me! 218 is my Jan 2010 1RM, and I can't wait to see what my new 1RM is now.
I missed back squat day on Monday because I was not feeling well. The germs came back. I am still unsure of just what course will need to be taken to get rid of this infection for good, but I am sure it will all be figured out soon. In the meantime, I am tired, and this set wasn't nearly as easy as last week. I was really glad to get this done though. Because here is a little secret about me-I just might be a little obsessive about CF now. I have a schedule and I don't like to have it messed up. And I worry about falling off the wagon, getting out of the habit of working out, and becoming horribly out of shape again.
Pull Ups
3 violet band pull ups, all in a row
Back Squats
218x5
218x5
218x5
218x5
218x5
And that was it for me! 218 is my Jan 2010 1RM, and I can't wait to see what my new 1RM is now.
I missed back squat day on Monday because I was not feeling well. The germs came back. I am still unsure of just what course will need to be taken to get rid of this infection for good, but I am sure it will all be figured out soon. In the meantime, I am tired, and this set wasn't nearly as easy as last week. I was really glad to get this done though. Because here is a little secret about me-I just might be a little obsessive about CF now. I have a schedule and I don't like to have it messed up. And I worry about falling off the wagon, getting out of the habit of working out, and becoming horribly out of shape again.
Tuesday, May 11, 2010
Evil Complex
Skill
Power Clean
83x1x3
88x1x3
93x1x3
WOD
3 rounds
5 power snatch 53#
5 snatch pp
5 OHS
10 push ups
15 box jumps
Time: 8:14
I don't think there are many things more frustrating in CF than having a wod that you really think you should be able to get done faster and you don't. You just don't seem able to push yourself enough to get it done. This was one of those wods for me.
There is no way around it-53# is not a debilitating weight for me. I knew in my mind that I should have been faster, but I wasn't. I wanted to quit. Nothing felt very stable. It makes no sense to me. This shouldn't have been that hard, and knowing that I wasn't moving as fast as I wanted to made it all even worse. Blah, blah, blah.
I was glad I finished.
And then I still had to get my front squats in-
Front Squat
Heavy 8x2
So I chose 163# and got them all. I wasn't really sure what weight to use, so I just went with this, figuring it felt heavy, but it also felt like something I could finish.
Power Clean
83x1x3
88x1x3
93x1x3
WOD
3 rounds
5 power snatch 53#
5 snatch pp
5 OHS
10 push ups
15 box jumps
Time: 8:14
I don't think there are many things more frustrating in CF than having a wod that you really think you should be able to get done faster and you don't. You just don't seem able to push yourself enough to get it done. This was one of those wods for me.
There is no way around it-53# is not a debilitating weight for me. I knew in my mind that I should have been faster, but I wasn't. I wanted to quit. Nothing felt very stable. It makes no sense to me. This shouldn't have been that hard, and knowing that I wasn't moving as fast as I wanted to made it all even worse. Blah, blah, blah.
I was glad I finished.
And then I still had to get my front squats in-
Front Squat
Heavy 8x2
So I chose 163# and got them all. I wasn't really sure what weight to use, so I just went with this, figuring it felt heavy, but it also felt like something I could finish.
Sunday, May 9, 2010
Just Lifting
Clean and Jerk
53x3
83x3
93x2
103x1
113x1
123 f (x2)
Deadlift
123x2x3
193x2x3
223x2x3
243x2x3
(but that last set was a little broken...)
No WOD today.
53x3
83x3
93x2
103x1
113x1
123 f (x2)
Deadlift
123x2x3
193x2x3
223x2x3
243x2x3
(but that last set was a little broken...)
No WOD today.
Saturday, May 8, 2010
Saturday
Skill
2 sets
2 FS plus 2 Jerks 103#
2 sets
2 FS plus 1 Jerk 113#
2 Sets
FS 143#x3
WOD
3 rounds with partner (Eric)
70 total
wall balls 14#
KBS 45#
then 2 resisted runs
90 sec rest
Times: 2:52/3:15/3:20
I was able to get just about 35 reps in each round, so Cliff did a great job of calling for the switch whenever I was totally running out of steam and of keeping track of our combined reps. It's that MIT mind. If he had left me on wall balls for too long, I would have died. It is kind of a secret, but Cliff can be nice that way. The entire wod was really hard and totally wore me out, so he really wasn't that nice.
In between our warm ups, reps and while recovering we enjoyed the live streaming of the regionals. Go Joc and CFWSC!
2 sets
2 FS plus 2 Jerks 103#
2 sets
2 FS plus 1 Jerk 113#
2 Sets
FS 143#x3
WOD
3 rounds with partner (Eric)
70 total
wall balls 14#
KBS 45#
then 2 resisted runs
90 sec rest
Times: 2:52/3:15/3:20
I was able to get just about 35 reps in each round, so Cliff did a great job of calling for the switch whenever I was totally running out of steam and of keeping track of our combined reps. It's that MIT mind. If he had left me on wall balls for too long, I would have died. It is kind of a secret, but Cliff can be nice that way. The entire wod was really hard and totally wore me out, so he really wasn't that nice.
In between our warm ups, reps and while recovering we enjoyed the live streaming of the regionals. Go Joc and CFWSC!
Wednesday, May 5, 2010
Clean and Jerk
Skill
Heavy Clean and Jerk
53x3
73x3
93x2
103x1
113x1
123x1 (PR)
128 fail
Apparently I am still (can you believe that I haven't corrected this yet?!?) letting my hips shoot up too quickly. Do note that I am letting them do this, not actively choosing to do it, thus I take little personal responsibility for this problem. I do actually really want to fix this, just like I really want to fix all the other little problems in my clean. I really want to see this number jump up a lot.
But the jerk...I can't even tell you how different it is from one month ago. One month ago I was able to jerk this weight, but it was hard, it was shaky, and I did not look forward to it...fast-forward to today and it was easy, it was solid, and I was super ready for it.
WOD
15-12-9-6-3
Hang Power Cleans 83#
Burpees
Time: 9:30 Rx'd
Yeah for couplets!
This one wasn't easy for me, and I was irritated with it, really irritated by the 3rd round. I was annoyed that the cleans were hard for me. I was annoyed that I was getting so fatigued. I was annoyed that I was slow.
Then when I was all done, I remembered a couple of things:
1. I had just done a wod rx'd.
2. My conditioning is improving, and it is a lot better than it was even a few months ago. I still have a long way to go, but it is getting harder and harder to even remember how slow I was less than a year ago.
Heavy Clean and Jerk
53x3
73x3
93x2
103x1
113x1
123x1 (PR)
128 fail
Apparently I am still (can you believe that I haven't corrected this yet?!?) letting my hips shoot up too quickly. Do note that I am letting them do this, not actively choosing to do it, thus I take little personal responsibility for this problem. I do actually really want to fix this, just like I really want to fix all the other little problems in my clean. I really want to see this number jump up a lot.
But the jerk...I can't even tell you how different it is from one month ago. One month ago I was able to jerk this weight, but it was hard, it was shaky, and I did not look forward to it...fast-forward to today and it was easy, it was solid, and I was super ready for it.
WOD
15-12-9-6-3
Hang Power Cleans 83#
Burpees
Time: 9:30 Rx'd
Yeah for couplets!
This one wasn't easy for me, and I was irritated with it, really irritated by the 3rd round. I was annoyed that the cleans were hard for me. I was annoyed that I was getting so fatigued. I was annoyed that I was slow.
Then when I was all done, I remembered a couple of things:
1. I had just done a wod rx'd.
2. My conditioning is improving, and it is a lot better than it was even a few months ago. I still have a long way to go, but it is getting harder and harder to even remember how slow I was less than a year ago.
Tuesday, May 4, 2010
Fun Times at the Gym
Skill
Heaving Snatch Balance
So I almost matched my coach's last warm up! Right!!
53x5
63x5
73x5
83 failed once and then ran out of time
I was trying to work on speed...I am just a generally speedy person, so this comes easily for me.
Snatch
53x3
63x3
73x1
Then some snatch deadlifts to work on breaking my bad habit of not keeping my chest up.
WOD
20 Thrusters 63#
20 SDHP
20 Burpees
Time: 4:42
I will ever so cautiously say that I think that I am getting better at this stuff. I got through 15 of the thrusters and then racked it to take a breath. I wanted to rack it at 10, but didn't so I am going to consider that mental progress. The SDHP were easy and this was were I was able to pull ahead of my sister.
Then I hit the burpees...Kyle demonstrated my exact signature burpee as a what not to do example, so I know he was calling me out on my form, even though he didn't use my name. I tried ever so compliantly to follow the directions of my coach and actually jump down instead of stepping/flopping down. But regardless of how my burpees looked, my quads were burning. At this point, I knew that Anna would beat me. There was no chance I could get through the burpees fast enough.
Heaving Snatch Balance
So I almost matched my coach's last warm up! Right!!
53x5
63x5
73x5
83 failed once and then ran out of time
I was trying to work on speed...I am just a generally speedy person, so this comes easily for me.
Snatch
53x3
63x3
73x1
Then some snatch deadlifts to work on breaking my bad habit of not keeping my chest up.
WOD
20 Thrusters 63#
20 SDHP
20 Burpees
Time: 4:42
I will ever so cautiously say that I think that I am getting better at this stuff. I got through 15 of the thrusters and then racked it to take a breath. I wanted to rack it at 10, but didn't so I am going to consider that mental progress. The SDHP were easy and this was were I was able to pull ahead of my sister.
Then I hit the burpees...Kyle demonstrated my exact signature burpee as a what not to do example, so I know he was calling me out on my form, even though he didn't use my name. I tried ever so compliantly to follow the directions of my coach and actually jump down instead of stepping/flopping down. But regardless of how my burpees looked, my quads were burning. At this point, I knew that Anna would beat me. There was no chance I could get through the burpees fast enough.
Monday, May 3, 2010
Rest and Swim
Today was a rest day during which I was able to contemplate the aching state that I used to be in after every single WOD. Now I only feel beat up after some wods.
So the good things about feeling so sore:
I remembered to take all 14 of my fish oil pills today.
I drank lots of water.
I took a contrast shower.
I swam.
I what?!?
Yep, even though it has been a long time since I last swam a lap, I gave it a try tonight. CrossFit didn't magically turn me into a magnificent swimmer, but I did enjoy it. And I guess if I practiced, I would get better...I was having trouble staying straight while swimming freestyle, and that got old quickly.
So the good things about feeling so sore:
I remembered to take all 14 of my fish oil pills today.
I drank lots of water.
I took a contrast shower.
I swam.
I what?!?
Yep, even though it has been a long time since I last swam a lap, I gave it a try tonight. CrossFit didn't magically turn me into a magnificent swimmer, but I did enjoy it. And I guess if I practiced, I would get better...I was having trouble staying straight while swimming freestyle, and that got old quickly.
Sunday, May 2, 2010
GHD Sit Ups
I couldn't write this post any earlier because I was so tired I was afraid that I would never get up again if I sat down. I had to make dinner before I sat down, and making dinner was tough...but it did taste good.
Skill
Snatch
43x1x5
53x1x5
63x1x5
then
68x1
70 f
70x1
It was hard getting into the groove today. Maybe I wasn't deliberate enough about my warm up. By the time I got to the 53# I felt like I was actually kind of, sort of allowing the bar to push me down into the squat.
WOD
5 rounds
200 m row
12 KBS 44#
7 GHD sit ups
Time: 13:22
I can't put any of these thoughts together-
This was a great wod, hard and doable at the same time.
Doing these Sunday wods by myself is helping me to concentrate more on pushing myself just because I need to, not because I don't want to be the last person to finish. That certainly makes it mentally a lot tougher for me.
I will admit that I was slow with the transitions. I really made sure those straps on the rower were just perfect each time.
I really noticed the difference it made in my rowing when I actually followed directions: pull hard for a count of 1, return slower for a count of 2. That actually gets you farther with less work. :)
This was my first time doing GHD sit ups. It was tough to do the first few because I didn't really believe that I wasn't going to flip right over. My abs started to ache within one hour of finishing the wod, but so far it isn't too bad.
Skill
Snatch
43x1x5
53x1x5
63x1x5
then
68x1
70 f
70x1
It was hard getting into the groove today. Maybe I wasn't deliberate enough about my warm up. By the time I got to the 53# I felt like I was actually kind of, sort of allowing the bar to push me down into the squat.
WOD
5 rounds
200 m row
12 KBS 44#
7 GHD sit ups
Time: 13:22
I can't put any of these thoughts together-
This was a great wod, hard and doable at the same time.
Doing these Sunday wods by myself is helping me to concentrate more on pushing myself just because I need to, not because I don't want to be the last person to finish. That certainly makes it mentally a lot tougher for me.
I will admit that I was slow with the transitions. I really made sure those straps on the rower were just perfect each time.
I really noticed the difference it made in my rowing when I actually followed directions: pull hard for a count of 1, return slower for a count of 2. That actually gets you farther with less work. :)
This was my first time doing GHD sit ups. It was tough to do the first few because I didn't really believe that I wasn't going to flip right over. My abs started to ache within one hour of finishing the wod, but so far it isn't too bad.
Saturday, May 1, 2010
Back Squat Saturday
Skill
Back Squat 5x5
213x5
213x5
213x5
213x5
213x5
Whoo-hoo! I got them all, and I felt confident about them this week too! I am happy, happy, happy about these.
WOD
7 rounds with a partner
8 KBS
8 ball slams 25#
50 m sprint
Our time: 11:55
(I started out with the 44# KB, but Joc and Wesley pushed me to use the 53# for the rest.)
Wesley is such a great partner. She gives it her all and still manages to encourage me when it is my turn. Sorry that I didn't say much to encourage you, Wesley. I was having a hard time talking. And I was very inspired by your determination during the back squats. I need that! You are one focused athlete, and I love working out with you.
Back Squat 5x5
213x5
213x5
213x5
213x5
213x5
Whoo-hoo! I got them all, and I felt confident about them this week too! I am happy, happy, happy about these.
WOD
7 rounds with a partner
8 KBS
8 ball slams 25#
50 m sprint
Our time: 11:55
(I started out with the 44# KB, but Joc and Wesley pushed me to use the 53# for the rest.)
Wesley is such a great partner. She gives it her all and still manages to encourage me when it is my turn. Sorry that I didn't say much to encourage you, Wesley. I was having a hard time talking. And I was very inspired by your determination during the back squats. I need that! You are one focused athlete, and I love working out with you.
Subscribe to:
Posts (Atom)