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!
Monday, March 19, 2012
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
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