Hang Snatch
3-3-3-3-3
My Performance: 33-53-73-83-93, attempted 103 twice.
I'm having trouble breaking the 100 lb mark on snatches. Granted these are harder than full snatches because you don't have the momentum when starting from the ground. On hangs--whether cleans or snatches--you start from the hip. You have to generate enough power to get the weight overhead...and that's tough.
Wednesday, May 27, 2009
Friday, May 22, 2009 WOD:
“Filthy Fifty”
50 Box Jumps (24 inch box)
50 Jumping Pull Ups
50 Kettlebell Swings (Men/24kg & Women/16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45lb Bar)
50 Back Extensions
50 Wall Ball Shots (20lbs/Men & 12lbs/Women)
50 Burpees
50 Double Unders
My Performance: 52:29 Rx
This is a totally killer WOD to Rx. I have to say that I was keeping up with the boys until the burpees. I had nothing left then. And, I've never done double unders before. It took me a while to figure them out, but I did it. And pretty darn proud of it too!
50 Box Jumps (24 inch box)
50 Jumping Pull Ups
50 Kettlebell Swings (Men/24kg & Women/16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (45lb Bar)
50 Back Extensions
50 Wall Ball Shots (20lbs/Men & 12lbs/Women)
50 Burpees
50 Double Unders
My Performance: 52:29 Rx
This is a totally killer WOD to Rx. I have to say that I was keeping up with the boys until the burpees. I had nothing left then. And, I've never done double unders before. It took me a while to figure them out, but I did it. And pretty darn proud of it too!
Wednesday, May 20, 2009
Wednesday, May 20, 2009 WOD:
5 Rounds for Time of:
10 Kettlebell Swings (Men/24kg & Women/16kg)
10 Thrusters (Men/95lbs & Women/65lbs)
Run 400 Meters
My Performance: 22:36, 63lbs
I made a personal goal to finish before 30 min. (and a "I wish I could finish before 25 min" goal) I'm so excited that I finished sub 25 mins, I can hardly contain it! I honestly had no clue that I could finish that fast. I was trying to mentally calculate how long it might take me. I know that 400's I normally run in 3-4 min, but gets considerably slower depending on the number of rounds, or what I have to do between runs. So, just the running put me at about 20 min--then, factoring in fatigue, thrusters, and 5 rounds instead of 3 put me at about 30 min. I felt really good this morning...meaning not tired or give-out before I started the WOD. I was comfortable with the weight. The only thing that put me down is this--I always forget that thrusters are SQUAT thrusters. Yes, another day of squats. BUT, I can handle 50 weighted vs. 250 air squats any day.
More good news! I've lost b/w 4-6 lbs (depending on water retention) since I've really started to eat better about 4 weeks ago! Remember that I'm gaining some muscle mass.
10 Kettlebell Swings (Men/24kg & Women/16kg)
10 Thrusters (Men/95lbs & Women/65lbs)
Run 400 Meters
My Performance: 22:36, 63lbs
I made a personal goal to finish before 30 min. (and a "I wish I could finish before 25 min" goal) I'm so excited that I finished sub 25 mins, I can hardly contain it! I honestly had no clue that I could finish that fast. I was trying to mentally calculate how long it might take me. I know that 400's I normally run in 3-4 min, but gets considerably slower depending on the number of rounds, or what I have to do between runs. So, just the running put me at about 20 min--then, factoring in fatigue, thrusters, and 5 rounds instead of 3 put me at about 30 min. I felt really good this morning...meaning not tired or give-out before I started the WOD. I was comfortable with the weight. The only thing that put me down is this--I always forget that thrusters are SQUAT thrusters. Yes, another day of squats. BUT, I can handle 50 weighted vs. 250 air squats any day.
More good news! I've lost b/w 4-6 lbs (depending on water retention) since I've really started to eat better about 4 weeks ago! Remember that I'm gaining some muscle mass.
Monday, May 18, 2009
Monday, May 18, 2009 WOD:
“Badger”
3 Rounds for Time of:
30 Squat Cleans
30 Pull Ups
Run 800 Meters
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 46:49, 53 lbs
As if 2 days of killer quad and glute workouts in a row weren't enough--here comes "badger." I swear I think it's Bobbi's goal in life to get me to drop dead mid-workout. Paul asked if I was gonna Rx, but I said that I felt like I could only finish if I had around 50 lbs. So I took the women's bar that had been set up for the earlier class. There is just something completely draining about squat cleans and 800m runs. Did you know that 30 squat cleans at 95 lbs is a workout? Then add 30 pull ups, an 800m run, and repeat 3 times. Paul asked me if i needed anything during my last round of pull ups--I said a gun with a bullet would be nice! Another pukie after the home stretch.
3 Rounds for Time of:
30 Squat Cleans
30 Pull Ups
Run 800 Meters
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 46:49, 53 lbs
As if 2 days of killer quad and glute workouts in a row weren't enough--here comes "badger." I swear I think it's Bobbi's goal in life to get me to drop dead mid-workout. Paul asked if I was gonna Rx, but I said that I felt like I could only finish if I had around 50 lbs. So I took the women's bar that had been set up for the earlier class. There is just something completely draining about squat cleans and 800m runs. Did you know that 30 squat cleans at 95 lbs is a workout? Then add 30 pull ups, an 800m run, and repeat 3 times. Paul asked me if i needed anything during my last round of pull ups--I said a gun with a bullet would be nice! Another pukie after the home stretch.
Saturday, May 16, 2009 WOD:
As Many Rounds as Possible in 20 Minutes of:
20 Weighted Walking Lunges (one kettlebell 24kg/Men & 16kg/Women)
15 Box Jumps (24 inches)
10 Push Ups
My Performance: 6 rounds
I could have done 7 on a normal day, but on my 6th round of lunges, my heart started beating wildly out of control with about 14 min on the clock. I had to rest and take deep breaths in order to try and finish the 6th round. It was strangely weird and I hope it never happens again. Paul said I was probably holding my breath too much during the lunges.
20 Weighted Walking Lunges (one kettlebell 24kg/Men & 16kg/Women)
15 Box Jumps (24 inches)
10 Push Ups
My Performance: 6 rounds
I could have done 7 on a normal day, but on my 6th round of lunges, my heart started beating wildly out of control with about 14 min on the clock. I had to rest and take deep breaths in order to try and finish the 6th round. It was strangely weird and I hope it never happens again. Paul said I was probably holding my breath too much during the lunges.
Friday, May 15, 2009 WOD:
“Jason”
100 Squats/5 Muscle Ups
75 Squats/10 Muscle Ups
50 Squats/15 Muscle Ups
25 Squats/20 Muscle Ups
My Performance: 3 rounds + 6 MOD muscle ups and last 25 squats 28:??
I had to stop doing the MOD muscle ups b/c I hurt my shoulder doing them on the last round. This was a seriously hard workout.
MOD's are: 4 pull-ups and 4 dips = 1 Muscle Up
3 jumping muscle ups below eye level = 1 Muscle Up
2 jumping muscle ups eye level or above = 1 Muscle Up
I was doing 3:1, at chin level.
100 Squats/5 Muscle Ups
75 Squats/10 Muscle Ups
50 Squats/15 Muscle Ups
25 Squats/20 Muscle Ups
My Performance: 3 rounds + 6 MOD muscle ups and last 25 squats 28:??
I had to stop doing the MOD muscle ups b/c I hurt my shoulder doing them on the last round. This was a seriously hard workout.
MOD's are: 4 pull-ups and 4 dips = 1 Muscle Up
3 jumping muscle ups below eye level = 1 Muscle Up
2 jumping muscle ups eye level or above = 1 Muscle Up
I was doing 3:1, at chin level.
Friday, May 15, 2009
Wednesday, May13, 2009 WOD:
Power Snatch
3-3-3-3-3
My Performance: 96.8 lbs (29 Kilos and 33lb bar)
I got to use the new Olympic Lifting weights (not the bar of course, only the weights). I was worried that since I couldn't calculate right off hand how much weight I was lifting, that I wouldn't get a PR. It felt like I was only lifting 75 or 80 lbs. I was excited to find out that I lifted 3 lbs more than our snatch max a few weeks ago.
3-3-3-3-3
My Performance: 96.8 lbs (29 Kilos and 33lb bar)
I got to use the new Olympic Lifting weights (not the bar of course, only the weights). I was worried that since I couldn't calculate right off hand how much weight I was lifting, that I wouldn't get a PR. It felt like I was only lifting 75 or 80 lbs. I was excited to find out that I lifted 3 lbs more than our snatch max a few weeks ago.
Monday, May 4, 2009
Monday, May 4, 2009 WOD:
“Helen”
3 Rounds for time of:
Run 400 Meters
21 Kettlebell Swings (Men 24kg & Women 12kg)
12 Pull Ups
My Performance: 15:10 Rx
I did really good on my first round. I struggled with my second, and had to push very hard and be mentally super-tough on my last round. I think my eating from yesterday (after the fast) and soreness from Saturday's WOD affected my performance. My lower back, glutes, hamstrings, triceps and traps are all smoked. Dawn was also there--which is really intimidating for me. I hope my time holds up. I had to take a ton of breaks on my last round. I really hope to workout with Dawn soon instead of just having her watch me.
Last time we did 'Helen' was Jan 19. My time was 12:48 with JPU's. I Rx'd this time and beat Sarah's last 'Top 5' time by 1:09.
3 Rounds for time of:
Run 400 Meters
21 Kettlebell Swings (Men 24kg & Women 12kg)
12 Pull Ups
My Performance: 15:10 Rx
I did really good on my first round. I struggled with my second, and had to push very hard and be mentally super-tough on my last round. I think my eating from yesterday (after the fast) and soreness from Saturday's WOD affected my performance. My lower back, glutes, hamstrings, triceps and traps are all smoked. Dawn was also there--which is really intimidating for me. I hope my time holds up. I had to take a ton of breaks on my last round. I really hope to workout with Dawn soon instead of just having her watch me.
Last time we did 'Helen' was Jan 19. My time was 12:48 with JPU's. I Rx'd this time and beat Sarah's last 'Top 5' time by 1:09.
Saturday, May 2, 2009 WOD:
20-18-16-14-12-10 for time of:
Sumo Deadlift High Pulls
Push Ups
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 17:43, 78lbs
I did 78lbs b/c all the 45lb bars were taken and the only ones left were the 33lb bars...so in order to Rx, I had to do 78 lbs. I think it just made it that much harder plus I was the only woman in the workout. Trying to keep up with the guys again and was the last one to finish by like 2 min--totally embarrassing. And I did 2 sets of 18 instead of one 18 and one 16. Just sucked all the way around. Oh well.
I started trying to learn how to do butterfly pull-ups too. Kinda fun but completely different than kipping pull-ups.
Sumo Deadlift High Pulls
Push Ups
Rx’d Weight for Men/95lbs & Women/75lbs
My Performance: 17:43, 78lbs
I did 78lbs b/c all the 45lb bars were taken and the only ones left were the 33lb bars...so in order to Rx, I had to do 78 lbs. I think it just made it that much harder plus I was the only woman in the workout. Trying to keep up with the guys again and was the last one to finish by like 2 min--totally embarrassing. And I did 2 sets of 18 instead of one 18 and one 16. Just sucked all the way around. Oh well.
I started trying to learn how to do butterfly pull-ups too. Kinda fun but completely different than kipping pull-ups.
Friday, May 1, 2009
Friday, May 1, 2009 WOD:
“Michael”
3 Rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit Ups
My Performance: 23:43
We did the same WOD that was posted on the CCF website today. Michelle posted an great time of 31:55.
3 Rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit Ups
My Performance: 23:43
We did the same WOD that was posted on the CCF website today. Michelle posted an great time of 31:55.
Wednesday, April 29, 2009 WOD:
Due to my sister's and my possible exposure to swine flu, we decided to stay away from the gym today and friday to get past the 7-day incubation period. I measured off 400m on her street and our WOD was:
800m run
rest 2 min
200m run
rest 1 min
800m run
2 min rest
200m run
My Performance: around 24 min.
I don't know exactly b/c we only had a watch with a second hand, but it was one of those fancy looking ones that you can't really tell to which minute the minute hand is actually pointing. It was Michelle's first time running since high school and she did an awesome job!
800m run
rest 2 min
200m run
rest 1 min
800m run
2 min rest
200m run
My Performance: around 24 min.
I don't know exactly b/c we only had a watch with a second hand, but it was one of those fancy looking ones that you can't really tell to which minute the minute hand is actually pointing. It was Michelle's first time running since high school and she did an awesome job!
Monday, April 27, 2009 WOD:
Overhead Squat 1-1-1-1-1-1-1
My Performance: 53-73-93-113-123/-123-133/-133
Pretty good for my first time!
My Performance: 53-73-93-113-123/-123-133/-133
Pretty good for my first time!
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