Tuesday, March 27, 2012
Saturday, 3.24.12
The final CrossFit Games Open WOD!
CrossFit Games Open WOD 12.5
As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups...
I went in to this fully expecting to only score 3 points for the first 3 thrusters. I had never done a chest to bar pull-up before and attempted to do some on Friday in preparation for today, but was unsuccessful. During today's warm-up, I was playing around with my grip and was pleasantly surprised to discover that I was able to do a chest to bar pull-up using a palm-facing chin-up grip. I got a little excited at the thought that I could possibly get through the first set of 3 thrusters and 3 pull ups.
I didn't really warm-up because I didn't expect to do much, so I jumped right into the workout and found the thrusters to feel pretty light, granted I only had to do 3 to begin with. Then on to the pull-ups! I kipped up to about chin height and then did a second kip to get my chest to the bar. I did 3! After 6 thrusters I was back and the bar and did 6! Then 9 thrusters and was able to do only 6 pull-ups before the time was up.
My final score: 33 which was 30 more than I had hoped for!!
Participating in the Open was so much fun this year. We had an awesome group of members on our team and I really enjoyed the friendly competition and the support we gave each other. Next year I hope to do more preparation and training.
I ended up coming in 588th place in the Nor Cal Region, and 3130th place overall. For more information and results, games.crossfit.com
CrossFit Games Open WOD 12.5
As many reps as possible in 7:00 of:
- 3 Thrusters (100/ 65#)
- 3 Chest to Bar Pull Ups
- 6 Thrusters
- 6 Chest to Bar Pull Ups
- 9 Thrusters
- 9 Chest to Bar Pull Ups
- 12 Thrusters
- 12 Chest to Bar Pull Ups
- 15 Thrusters
- 15 Chest to Bar Pull Ups
- 18 Thrusters
- 18 Chest to Bar Pull Ups
- 21 Thrusters
- 21 Chest to Bar Pull Ups...
I went in to this fully expecting to only score 3 points for the first 3 thrusters. I had never done a chest to bar pull-up before and attempted to do some on Friday in preparation for today, but was unsuccessful. During today's warm-up, I was playing around with my grip and was pleasantly surprised to discover that I was able to do a chest to bar pull-up using a palm-facing chin-up grip. I got a little excited at the thought that I could possibly get through the first set of 3 thrusters and 3 pull ups.
I didn't really warm-up because I didn't expect to do much, so I jumped right into the workout and found the thrusters to feel pretty light, granted I only had to do 3 to begin with. Then on to the pull-ups! I kipped up to about chin height and then did a second kip to get my chest to the bar. I did 3! After 6 thrusters I was back and the bar and did 6! Then 9 thrusters and was able to do only 6 pull-ups before the time was up.
My final score: 33 which was 30 more than I had hoped for!!
Participating in the Open was so much fun this year. We had an awesome group of members on our team and I really enjoyed the friendly competition and the support we gave each other. Next year I hope to do more preparation and training.
I ended up coming in 588th place in the Nor Cal Region, and 3130th place overall. For more information and results, games.crossfit.com
Wednesday, 3.21.12
Warm-up
I warmed up with some handstand hold practice. I got some helpful pointers from Nick, a gymnast who used to coach gymnastics.
Some things I focused on were: 1.) not only point my toes, but actually try to pull and reach upwards through my toes 2.) Tighten my core. Now this one should be a given and I've always thought that I was tightening my core. This time however, I was transferring that hollow-body positioning that I practice on the floor, to my handstand position. This meant I was pulling my belly-button in as far as I could and really focusing on tightening EVERYTHING. 3.) Looking forward
Thanks Nick!
SWAT Training
Jenna and I partnered up for some friendly competition against the Fairfield SWAT team. The workout was:
800m Run
150 push-ups
150 sit-ups
150 squats
800m Run
*On the minute - 2 Pull-ups*
Partners start with 800m run. Begin 150 push-ups as soon as the last partner completes the 800m. Partners collectively perform the 150 push-ups, sit-ups, and squats. Both partners must stop and complete 2 pull-ups on the minute, every minute. When all 3 sets of 150 reps have been completed, both partners must run the final 800m. The clock doesn't stop until the last partner completes the run.
Our time: 22:25 Jenna and I came in 2nd place!! Jenna actually came in at 22:04 but I was behind so our final time was 22:25. The 1st place team was 21:5? so we weren't too far behind!
Our strategy: We started off alternating 10 reps each of push-ups. My last set of 10, I stopped at 5 and Jenna finished. Then we alternated doing 15 sit-ups. Finished alternating 25 squats. At the end, I finished off Jenna's set of squats (I can't remember how many).
I warmed up with some handstand hold practice. I got some helpful pointers from Nick, a gymnast who used to coach gymnastics.
Some things I focused on were: 1.) not only point my toes, but actually try to pull and reach upwards through my toes 2.) Tighten my core. Now this one should be a given and I've always thought that I was tightening my core. This time however, I was transferring that hollow-body positioning that I practice on the floor, to my handstand position. This meant I was pulling my belly-button in as far as I could and really focusing on tightening EVERYTHING. 3.) Looking forward
Thanks Nick!
SWAT Training
Jenna and I partnered up for some friendly competition against the Fairfield SWAT team. The workout was:
800m Run
150 push-ups
150 sit-ups
150 squats
800m Run
*On the minute - 2 Pull-ups*
Partners start with 800m run. Begin 150 push-ups as soon as the last partner completes the 800m. Partners collectively perform the 150 push-ups, sit-ups, and squats. Both partners must stop and complete 2 pull-ups on the minute, every minute. When all 3 sets of 150 reps have been completed, both partners must run the final 800m. The clock doesn't stop until the last partner completes the run.
Our time: 22:25 Jenna and I came in 2nd place!! Jenna actually came in at 22:04 but I was behind so our final time was 22:25. The 1st place team was 21:5? so we weren't too far behind!
Our strategy: We started off alternating 10 reps each of push-ups. My last set of 10, I stopped at 5 and Jenna finished. Then we alternated doing 15 sit-ups. Finished alternating 25 squats. At the end, I finished off Jenna's set of squats (I can't remember how many).
Tuesday, March 20, 2012
Monday, 03.19.12
Strength: Back Squat 70% x 1, 80% x 1, 90% x max reps
140x1, 160x1, 180x9
My quads are super trashed from Saturday's wall ball hell, so I wasn't sure how I was going to do with back squatting today. I was pleasantly surprised with my max effort at 90%. I'm curious to see what I will be able to squat for the CrossFit Total next week.
Conditioning: Three rounds. Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents
II only got through one round of this. I PRd on the row with a time of 1:48.3
Saturday, 03.17.12
Today I was in the bay area for a seminar and knew I would miss doing the games WOD at The Compound. So, I dropped into CrossFit One World and was able to do the WOD there. Unfortunately, I was unable to channel the strength, stamina, or general badassness of Freddy Camacho, Chyna Cho, or any of the other CrossFit celebrities that work out there as evidenced by my score:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Score: 139 Wall Balls
I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really.
At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym. But as reps increased, they took their toll on my quads and my back. Towards the end my lower back completely tightened up (probably due to poor form as I fatigued). I was hoping to at least get into double unders but it was not to be in this workout.
WORKOUT 12 . 4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
Score: 139 Wall Balls
I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really.
At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym. But as reps increased, they took their toll on my quads and my back. Towards the end my lower back completely tightened up (probably due to poor form as I fatigued). I was hoping to at least get into double unders but it was not to be in this workout.
Monday, March 19, 2012
Thursday, 03.15.12
Shoulder Press 5-4-3-2-1, then max reps at 65% of 1RM for the day
SWOD: 55x5, 65x4, 70x3, 80x2, 81x1 (1 pound PR, lol!)
Max reps at 65# = 6
I skipped the met con because I am recovering from a soccer injury I received last night. I'm hoping to be 100% for the 150 wall balls I have to attempt on Saturday.
SWOD: 55x5, 65x4, 70x3, 80x2, 81x1 (1 pound PR, lol!)
Max reps at 65# = 6
I skipped the met con because I am recovering from a soccer injury I received last night. I'm hoping to be 100% for the 150 wall balls I have to attempt on Saturday.
Wednesday, 03.14.12
Skill: Turkish Get up- accumulate 20 reps each side, working up in weight
Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups
19:25, hand release, 53# KB
I went a little bit heavier than rx on the kettle bell weight! This was a good, challenging workout.
I was able to get some valuable pointers from Doug on improving my Turkish get-ups:
1. When you bend your knee and plant your foot on the ground, instead of keeping your legs parallel, open your hips and plant your foot slightly to the side. This gives you more room when you're sweeping your leg back.
2. When sweeping your leg back, keep your toe in contact with the ground the whole time, like a windshield wiper. That way your foot will be in position to push through your toe when standing up.
3. Keep your eyes on the weight the whole time until you stand up at the top. At that point you should look forward, with a neutral head.
4. At the top you should have an active shoulder - ear to shoulder
5. Continue to look forward until you are back down in your lunge. At that point simultaneously turn your head to look at the weight, and turn your elbow out, creating a straight line between your extended arm with the weight and the arm you plant back on the ground. Continue looking at the weight.
6. The arm you are planting on the way down should be placed slightly in front of you.
8. When beginning the lift, begin on your side, facing the weight. Lift the weight with both hands, turn onto your back, and place the weight in the beginning, or "rack" position.
Thanks Doug!
Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups
19:25, hand release, 53# KB
I went a little bit heavier than rx on the kettle bell weight! This was a good, challenging workout.
I was able to get some valuable pointers from Doug on improving my Turkish get-ups:
1. When you bend your knee and plant your foot on the ground, instead of keeping your legs parallel, open your hips and plant your foot slightly to the side. This gives you more room when you're sweeping your leg back.
2. When sweeping your leg back, keep your toe in contact with the ground the whole time, like a windshield wiper. That way your foot will be in position to push through your toe when standing up.
3. Keep your eyes on the weight the whole time until you stand up at the top. At that point you should look forward, with a neutral head.
4. At the top you should have an active shoulder - ear to shoulder
5. Continue to look forward until you are back down in your lunge. At that point simultaneously turn your head to look at the weight, and turn your elbow out, creating a straight line between your extended arm with the weight and the arm you plant back on the ground. Continue looking at the weight.
6. The arm you are planting on the way down should be placed slightly in front of you.
8. When beginning the lift, begin on your side, facing the weight. Lift the weight with both hands, turn onto your back, and place the weight in the beginning, or "rack" position.
Thanks Doug!
Tuesday, 03.13.12
Strength: Deadlift 3-3-3-3-3
125, 155, 175, 195, 205
Conditioning: "DT". Compare to 7.15.11
Five rounds for time of:
-12 Deadlifts (155/100)
-9 Hang Power Clean (155/100)
-6 Push Jerk (155/100)
15:31 rx PR (Last one 20:28)
This one was super HARD! There are few workouts I have done that I have been tempted to quit in the middle of. This one I was tempted at the beginning of.
This weight felt very heavy. The last 1RM hang power clean I could find was 95# on July 18, 2010. Granted, I think I've improved a little bit since then, it gives me an idea of what my 1RM hang power clean might be now, and it's probably not that much more than 100#.
Once I started fatiguing, I began dropping the weight after single push jerks, which was really inefficient. With some excellent coaching advice, I was able to break it down and string together more at a time before dropping the bar. This helped immensely and I'm sure that's why I was able to PR by almost 5 minutes!
125, 155, 175, 195, 205
Conditioning: "DT". Compare to 7.15.11
Five rounds for time of:
-12 Deadlifts (155/100)
-9 Hang Power Clean (155/100)
-6 Push Jerk (155/100)
15:31 rx PR (Last one 20:28)
This one was super HARD! There are few workouts I have done that I have been tempted to quit in the middle of. This one I was tempted at the beginning of.
This weight felt very heavy. The last 1RM hang power clean I could find was 95# on July 18, 2010. Granted, I think I've improved a little bit since then, it gives me an idea of what my 1RM hang power clean might be now, and it's probably not that much more than 100#.
Once I started fatiguing, I began dropping the weight after single push jerks, which was really inefficient. With some excellent coaching advice, I was able to break it down and string together more at a time before dropping the bar. This helped immensely and I'm sure that's why I was able to PR by almost 5 minutes!
Monday, 03.12.12
Strength: Overhead Squat 5-4-3-2-1
Up to 125x1
Conditioning: "Nancy". Compare to 12.05.11
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
OHS unbroken
17:28 rx PR!
I was pretty happy about my time on this one! My last time was 18:31, so this was a 1:03 improvement. The key was to do the OHS unbroken. I know that last time I did this I had to drop the bar several times. Now I just need to work on being faster on the run.
Up to 125x1
Conditioning: "Nancy". Compare to 12.05.11
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
OHS unbroken
17:28 rx PR!
I was pretty happy about my time on this one! My last time was 18:31, so this was a 1:03 improvement. The key was to do the OHS unbroken. I know that last time I did this I had to drop the bar several times. Now I just need to work on being faster on the run.
Saturday, 03.10.12
Conditioning: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
5 Rounds + 15 box jumps + 12 push press +1 Toes to Bar = 208
This was much more difficult than I had anticipated! Once I was into just the 2nd round I started to feel fatigued and the bar felt super heavy on the push presses. Toes to bar really slowed me down because at the end I was having to do just one at a time. Tough workout!
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar
5 Rounds + 15 box jumps + 12 push press +1 Toes to Bar = 208
This was much more difficult than I had anticipated! Once I was into just the 2nd round I started to feel fatigued and the bar felt super heavy on the push presses. Toes to bar really slowed me down because at the end I was having to do just one at a time. Tough workout!
Thursday, March 15, 2012
Thursday, 03.08.12
Power Cleans: 1,1,1,1,1,1,1
105,115,120,125,135,142(fail),136 PR!! 140(fail)
I am SO excited! I have been stuck at 125 on my power cleans for months and months. Today I was able to PR by 11 pounds! New PR = 136
Conditioning:
On the minute for 10:00:
- 3 Burpees
- 3 Hang Power Cleans @ 60-70% of today's heaviest single
95#
105,115,120,125,135,142(fail),136 PR!! 140(fail)
I am SO excited! I have been stuck at 125 on my power cleans for months and months. Today I was able to PR by 11 pounds! New PR = 136
Conditioning:
On the minute for 10:00:
- 3 Burpees
- 3 Hang Power Cleans @ 60-70% of today's heaviest single
95#
Wedesday, 03.07.12
Skill: Accumulate 20 pistols (each leg). Don't move fast, make sure each rep is performed well. Use whatever support you need to get to full depth
I'm able to do pistols on my right leg, only. It's so crazy how different the two sides of your body can be. For the first time I tried doing pistols with my left foot on a 5 pound metal plate (Now I can't remember if it was my heels on the plate or my toes) and the small lift from the plate enabled me to do pistols on my left side!
Conditioning: 3 Rounds for Time:
- 1- Arm Farmer Walk (RT) 25 yards - 1/3 body weight
- 1- Arm Farmer Walk (LT) 25 yards - 1/3 body weight
- Max Rep Kettlebell Swings
@53#
Round 1=30
Round 2=16 (The kb shifted at the top and I lost control of the weight and kind of dropped the kb)
Round 3=25
I'm able to do pistols on my right leg, only. It's so crazy how different the two sides of your body can be. For the first time I tried doing pistols with my left foot on a 5 pound metal plate (Now I can't remember if it was my heels on the plate or my toes) and the small lift from the plate enabled me to do pistols on my left side!
Conditioning: 3 Rounds for Time:
- 1- Arm Farmer Walk (RT) 25 yards - 1/3 body weight
- 1- Arm Farmer Walk (LT) 25 yards - 1/3 body weight
- Max Rep Kettlebell Swings
@53#
Round 1=30
Round 2=16 (The kb shifted at the top and I lost control of the weight and kind of dropped the kb)
Round 3=25
Wednesday, March 14, 2012
Tuesday, 03.06.12
Strength: Weighted Pull Up, find 3rm
then, 1 set Strict Pull Ups (unweighted) for max reps
I just worked on trying to get a strict pull up. I really need to consistently work on doing negatives so I can get a stinking strict pull-up!
Conditioning: For Time:
- 100 Toes to Bar
Toes to bar are my nemisis so I was not looking forward to this workout. It actually wasn't as bad as I thought it was going to be.
then, 1 set Strict Pull Ups (unweighted) for max reps
I just worked on trying to get a strict pull up. I really need to consistently work on doing negatives so I can get a stinking strict pull-up!
Conditioning: For Time:
- 100 Toes to Bar
Toes to bar are my nemisis so I was not looking forward to this workout. It actually wasn't as bad as I thought it was going to be.
Monday, March 5, 2012
Monday, 03.05.12
HAPPY BIRTHDAY ERICA!
Strength: Front Squats: 3x5 @ 85%
Worked up to 3x5 @ 135#
Conditioning: "Coach Erica"
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)
14:18 HSPU to 2 abmats
Strength: Front Squats: 3x5 @ 85%
Worked up to 3x5 @ 135#
Conditioning: "Coach Erica"
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)
14:18 HSPU to 2 abmats
Saturday, 02.25.12
CrossFit Games Open
WORKOUT 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
The CrossFit Games Open is underway! The 2012 Reebok CrossFit Games begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online. The workouts will be posted every Wednesday at 5 pm and must be completed and scores posted by Sunday at 5pm.
I am participating in the Open and today was the first workout - Max burpees in 7 minutes. I was able to complete 79 burpees. I can't help but wish I had done one more to make it an even 80!
Saturday, 03.03.12
Conditioning: CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
SCORE:60
I had a lot of nervous anticipation for this WOD. The snatch is not a lift I am in proficient in at all, so I was unsure what the outcome would be. I was hoping for 60 but not expecting it.
I went to weightlifting class on Thursday evening and Craig worked on snatch technique with us. I practiced the muscle snatch which is not something I had used before, but seemed to be much more efficient.
I used the muscle snatch for the first set of 30 and felt pretty good. I think I was able to do all 30 unbroken. To have to bump it up to 75 pounds felt like a significant jump. I power snatched the 30 reps at 75# and still had about 2 minutes left. My previous snatch PR was 85# so to attempt 100# was not something I was prepared for. I had several attempts but all were failures so my final score was 60.
Even though I didn't expect to get more than 60, I was frustrated that I had the opportunity to, and wasn't able to make it happen. I think I have the strength but my technique needs a lot of work. Had I had the technique down, I probably would have been able to hit the 100#. Frustrating!
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)
SCORE:60
I had a lot of nervous anticipation for this WOD. The snatch is not a lift I am in proficient in at all, so I was unsure what the outcome would be. I was hoping for 60 but not expecting it.
I went to weightlifting class on Thursday evening and Craig worked on snatch technique with us. I practiced the muscle snatch which is not something I had used before, but seemed to be much more efficient.
I used the muscle snatch for the first set of 30 and felt pretty good. I think I was able to do all 30 unbroken. To have to bump it up to 75 pounds felt like a significant jump. I power snatched the 30 reps at 75# and still had about 2 minutes left. My previous snatch PR was 85# so to attempt 100# was not something I was prepared for. I had several attempts but all were failures so my final score was 60.
Even though I didn't expect to get more than 60, I was frustrated that I had the opportunity to, and wasn't able to make it happen. I think I have the strength but my technique needs a lot of work. Had I had the technique down, I probably would have been able to hit the 100#. Frustrating!
Saturday, March 3, 2012
Wednesday, 02.22.12
Last day at Lahaina CrossFit! Today's class consisted of two regular members and about 8 visitors on vacation. There was even a guy there that was getting married later on that day.
Strength:
Deadlift
105x5
115x5
135x5
Metcon:
10 box jump 20"
10 deadlift @125
10 squats w/35# kettle bell
Parking lot sprint
I'm still a little bit hesitant with my deadlifts so I went light on my weights. About half way through the metcon I was feeling a strain in my back in the same place that I pulled before. I was trying to work through it, but decided to strip the weight down to 105# for the last two sets.
7 rounds +3 box jumps
Friday, March 2, 2012
Wednesday, 02.29.12
Skill: Muscle-up practice. My class before went a little over so I pretty much missed the muscle-up practice and went into the metcon.
Metcon:
"Nate"
AMRAP in 20 minutes of
-2 muscle-ups
-4 handstand push ups
-8 kettlebell swings, heaviest weight possible
I did 8 rounds + 2 muscle-up + 3 handstand pushups
My "Muscle-ups" were from my knees on the ground, jumping into my dip
Kettle bell was 53#
HSPUs were to 2 abmats.
So as you can see, I had to highly modify this workout!
Ended the day with a soccer game victory: 6-5!
Metcon:
"Nate"
AMRAP in 20 minutes of
-2 muscle-ups
-4 handstand push ups
-8 kettlebell swings, heaviest weight possible
I did 8 rounds + 2 muscle-up + 3 handstand pushups
My "Muscle-ups" were from my knees on the ground, jumping into my dip
Kettle bell was 53#
HSPUs were to 2 abmats.
So as you can see, I had to highly modify this workout!
Ended the day with a soccer game victory: 6-5!
Thursday, 03.01.12
Strength:
Push Press 1-1-1-1-1 85, 95, 105, 110, 115
A reminder to push my head through right away helped!
Metcon: "1/2 Cindy"
AMRAP in 10 minutes:
5 pull-ups
10 push-ups
15 squats
9 rounds + 2 pull-ups, hand release push-ups
Push Press 1-1-1-1-1 85, 95, 105, 110, 115
A reminder to push my head through right away helped!
Metcon: "1/2 Cindy"
AMRAP in 10 minutes:
5 pull-ups
10 push-ups
15 squats
9 rounds + 2 pull-ups, hand release push-ups
Tuesday, 02.28.12
Strength: Snatch 75%x2, 80%x2, 85%x2
I wasn't sure what my 1RM was so I worked up to 85#x2, 75# x2 and 65x2
I put 75# on for the metcon which was probably a bit too heavy...
Metcon:
For time, reps of 2-4-6-8-10-12 of:
-Power Snatch (65-75% of best lift of the day)
-Box Jump (20")
My time: 12:37 @ 75#
I wasn't sure what my 1RM was so I worked up to 85#x2, 75# x2 and 65x2
I put 75# on for the metcon which was probably a bit too heavy...
Metcon:
For time, reps of 2-4-6-8-10-12 of:
-Power Snatch (65-75% of best lift of the day)
-Box Jump (20")
My time: 12:37 @ 75#
Monday, 02.27.12
Running day!
- Run 1 Mile
Rest 2:00
- Run 800m
Rest 1:00
- Run 400m
Total time: 17:37
I was pretty happy with my first 7:40 mile.
- Run 1 Mile
Rest 2:00
- Run 800m
Rest 1:00
- Run 400m
Total time: 17:37
I was pretty happy with my first 7:40 mile.
Thursday, March 1, 2012
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