After FOUR days off to rest up my quads, they finally felt ready to work out again despite some lingering soreness. Seriously needed some mobility work on the hips before I took on Wednesday's WOD
Pre: 15 min of hip warm up that I reeeeally needed.
Power Clean 4×3 @ 95#
Worked on form a little more since I am still not coming in contact with mid-thigh. Kurt’s tip to stay in heels a little longer during the pull was helpful.
Metcon with 9 pull-ups/9 plyo push-ups on knees: 15:20
Sucking wind halfway through third row... pace dropped off pretty bad. Need to get back on that rower at home and do intervals, possibly once a week.
Post – Pendlay Row 2×8 at 42#, 2×8 at 45#
PostPost – 1 strict ring dip!
Monday's WOD on Thursday
OHS 65(5)-75(5)-85(5)-95(5)-100(3)
Hmm... I wonder what my 1RM is...
Metcon @ 55#, 24″ box: 18 through all 10 rounds
My goal was to stay pretty consistent through all the rounds. I had like 3 seconds left in a few rounds... just not enough to pick up the bar for another snatch and I had a couple of rounds where time was up after I clapped on my last burpee.
Post: 3×5 deadhangs with red band. Lats were complaining so I stopped.
Topped off the week with a 20+ mile bike ride from Morton Grove to the Botanic Gardens along the Chicago North Branch Trail on a gorgeous Sunday afternoon.
Monday, August 29, 2011
Monday, August 22, 2011
8/19-20
Friday WOD
5×2 FS at 130# (just under 75% of 1RM BS)
This felt pretty good thanks to the extensive hip warm up courtesy of Glenn (those hip circle things worked out a kink I had all day).
Metcon at 55#: 9:23
Thank you Megan for challenging me to do CTBs. I got to 9 with a couple of fails and then a few more fails before I abandoned that and did regular PUs (didn’t count the fails as part of the regular PUs). Thrusters: 10-5-5-5-5-5-5-5-5. Best thrusters I’ve ever done but I still hate them. I can’t seem to breathe through these. Probably spent about 5 min on thrusters alone. Yuck.
Post: L-sits on parallettes. Best 8s? Worst 3s. Total: 8-4-3-3-5 = 23s haha
Saturday, we checked out a trapeze class at TSNY Chicago! So much fun!
For the record, heavy FS and thrusters destroyed my quads for almost five days. Ice bath next time even if it doesn't feel necessary that night!
5×2 FS at 130# (just under 75% of 1RM BS)
This felt pretty good thanks to the extensive hip warm up courtesy of Glenn (those hip circle things worked out a kink I had all day).
Metcon at 55#: 9:23
Thank you Megan for challenging me to do CTBs. I got to 9 with a couple of fails and then a few more fails before I abandoned that and did regular PUs (didn’t count the fails as part of the regular PUs). Thrusters: 10-5-5-5-5-5-5-5-5. Best thrusters I’ve ever done but I still hate them. I can’t seem to breathe through these. Probably spent about 5 min on thrusters alone. Yuck.
Post: L-sits on parallettes. Best 8s? Worst 3s. Total: 8-4-3-3-5 = 23s haha
Saturday, we checked out a trapeze class at TSNY Chicago! So much fun!
For the record, heavy FS and thrusters destroyed my quads for almost five days. Ice bath next time even if it doesn't feel necessary that night!
Monday, August 15, 2011
FGB rx'ed baby
Weekend was fun with a trip to Granor Farm (pictures to come!) and 2 hours of rock climbing on Sunday!
Starting off my week right with a FGB rx'ed
WB: 15, 7, 8
SDHP: 20,12,10
Box: 32, 22, 23
PP: 13, 10, 10
Row: 14, 10, 11
Total: 94+61+62 = 217
Okay, I really didn’t expect much out of those WBs since this was my first time doing a WOD with a 14# but no looking back... rather fight through that. PPs could have been better across the board if I wasn’t so winded from the box jumps but they did feel much better than the SDHPs. I've never rowed 14 cals in 1 minute during an FGB before... did I go too hard in my first round?
Starting off my week right with a FGB rx'ed
WB: 15, 7, 8
SDHP: 20,12,10
Box: 32, 22, 23
PP: 13, 10, 10
Row: 14, 10, 11
Total: 94+61+62 = 217
Okay, I really didn’t expect much out of those WBs since this was my first time doing a WOD with a 14# but no looking back... rather fight through that. PPs could have been better across the board if I wasn’t so winded from the box jumps but they did feel much better than the SDHPs. I've never rowed 14 cals in 1 minute during an FGB before... did I go too hard in my first round?
Thursday, August 11, 2011
8/8-11
I didn't make it to the box on Monday so I played with some KBs at home (12kg, 16kg, 20kg, 24kg). Worked in random sets of 10 through the weights up to:
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.
Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.
Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.
Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.
Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).
Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha
24kg: Russian swings, SDHPs, and single-leg DLs holding it out front.
20kg: goblet squats
16kg: single-leg DLs, holding it from the side (jug carry style)
12kg: one sit up haha. Also attempted a TGU with this but 12kg is too heavy for me.
Tuesday's WOD
Ring Dips (toe assisted) 4×10 @ 40×1 tempo ish
Ring Rows (straight leg) 3×10 @ 40×1 tempo ish
Jacked up the right rhomboid so cut it.
Metcon rx’ed: 16:17
Pullups all singles (as planned). 16″ box was too high... use 12" box or plates next time. Rowing and pullups in a wod are definitely not my favourites.
Post: 1x400m (1:50ish). Right calf close to a cramp so cut that too.
Wednesday, JJ worked with me on pose running for about two miles. Focused on cadence, tempo, breathing, the pull (hot coals tap tap), and the lean. Afterwards, I got my Killer Kage on (messed around with the monkey bars at the kids playground).
Thursday was a hodge podge of strength work:
Snatch Pull 4x4 at 83# (101% of Snatch 1RM of 81#)
FS 5x3 at 123# (<73% of BS 1RM of 175#)
3x10 GHD sit ups and 3x10 back ext
Messed around with a 14# and then a 20# WB haha
Tuesday, August 9, 2011
Lollapalooza weekend
I had high hopes about coming into the box Sunday morning to make up the Olympic Total from Friday but I just couldn't get up Sunday morning and opted for more sleep.
Anyway, my total from the 7/9 WCCF weightlifting week was:
Snatch: 81#
C&J: 121#
Total: 202#
Lollapalooza was fun but I am getting too old for the sweaty mess of crowds. Sunday was my favourite day, topped off with a phenomenal Foo Fighters set. I've been listening to them for 10+ years and the last time I saw them (also 10+ years ago), they were terrible. Not only were they amazing at Lollapalooza but coupled with the torrential downpour, I had one of my most cathartic experiences ever.
I'm a new day rising
I'm a brand new sky
To hang the stars upon tonight
I'm a little divided
Do I stay or run away
And leave it all behind?
It's times like these you learn to live again
It's times like these you give and give again
It's times like these you learn to love again
It's times like these time and time again
Anyway, my total from the 7/9 WCCF weightlifting week was:
Snatch: 81#
C&J: 121#
Total: 202#
Lollapalooza was fun but I am getting too old for the sweaty mess of crowds. Sunday was my favourite day, topped off with a phenomenal Foo Fighters set. I've been listening to them for 10+ years and the last time I saw them (also 10+ years ago), they were terrible. Not only were they amazing at Lollapalooza but coupled with the torrential downpour, I had one of my most cathartic experiences ever.
I'm a new day rising
I'm a brand new sky
To hang the stars upon tonight
I'm a little divided
Do I stay or run away
And leave it all behind?
It's times like these you learn to live again
It's times like these you give and give again
It's times like these you learn to love again
It's times like these time and time again
Friday, August 5, 2011
8/1-4
Monday's WOD
Snatch 6×2 at 63#
I can’t seem to chain these as I needed to reset my feet each time.
Metcon (subbed 20# DBs strict presses for HSPUs / 24″ box / 1 pood): 9:01
Sub due to wrist. Kept presses strict throughout. Left shoulder is weaker than my right… resulting in a bit of back arching. Quite happy that I managed to string some 24″ box jumps. KBS broken only once in the 4th round.
Post – Snatch Grip RDL 4 x 8 at 65#
Not 110% of snatch but had some trouble gripping the bar. Hamstrings could have handled more weight though.
Sweet! I got an article posted on the blog! Yay!
Wednesday's WOD
C&J 6×2 ish at 83#. Did a couple at 105#... felt good. Per Bryce, don’t pull/bend arms before bar hits upper mid thigh.
Metcon at 55# and regular pullups: 6:57
Blood blister on my right hand... every time!! :(
Post: tabata row max: 84, min: 78 (84-84-83-79-79-78-78-80)
Snatch 6×2 at 63#
I can’t seem to chain these as I needed to reset my feet each time.
Metcon (subbed 20# DBs strict presses for HSPUs / 24″ box / 1 pood): 9:01
Sub due to wrist. Kept presses strict throughout. Left shoulder is weaker than my right… resulting in a bit of back arching. Quite happy that I managed to string some 24″ box jumps. KBS broken only once in the 4th round.
Post – Snatch Grip RDL 4 x 8 at 65#
Not 110% of snatch but had some trouble gripping the bar. Hamstrings could have handled more weight though.
Sweet! I got an article posted on the blog! Yay!
Wednesday's WOD
C&J 6×2 ish at 83#. Did a couple at 105#... felt good. Per Bryce, don’t pull/bend arms before bar hits upper mid thigh.
Metcon at 55# and regular pullups: 6:57
Blood blister on my right hand... every time!! :(
Post: tabata row max: 84, min: 78 (84-84-83-79-79-78-78-80)
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