I've done this once before but I decided it was time to do at least another cycle on it (six weeks). I've decided to rotate all squats through- back, front and overhead and eventually I might sub out one of the squat days to work on olympic lifts...we'll see.
9/21/09
OHS 4x8 63-83-93*-103
* PR for reps
"Isabel "- 30 snatch for time
2:38 @ 63# (PR)
Skill -5x10 ring dips (blue band) and kipping pu
9/22/09
DL
3x5 153-163-173
12-9-6 (rest one min between sets)
123# **felt easy***
"Freddy's revenge"
5 rounds for time:
5 push jerk (behind neck) 93#
10 burpees
9:18 (PR), previous 12:57
SW- ring dips and kipping pu (cut short today)
Tuesday, September 22, 2009
Sunday, July 12, 2009
go paleo or go home
well okay if those are my choices i think i'd probably choose go home. however i've decided to give this whole paleo thing a try. and by "a try" i mean that right here and now i commit to going strict, hardcore, no cheat paleo for thirty days. no grains, no dairy, no legumes, no alcohol, no sugars or artificial sweeteners.
that's right. no diet coke. and no bubble gum. if you know me you know these are my diet staples.
i'm sure that i'm going to be moody and pissed off and just plain hate life during part of this. but i am hoping that i come out of it better. i don't know better how. just better.
that's right. no diet coke. and no bubble gum. if you know me you know these are my diet staples.
i'm sure that i'm going to be moody and pissed off and just plain hate life during part of this. but i am hoping that i come out of it better. i don't know better how. just better.
Monday, June 22, 2009
a new way for helen to suck
i would spend five hours a day at the gym if i could. not necessarily working out the whole time but just messing around with different stuff. however right now it's too damn hot to do that. (be warned...i will be complaining about the heat more in the next few months. its what us northerners do).
FS- worked up to 148 (10# PR) still felt pretty solid
Pushy Helen
3 rds for time:
400 m run
21 kb swings 1pd
12 hspu (band assist)
11:21
almost the same as my last normal helen. hspu i have to break up because my shoulders will fail. pullups my grip fails. it's always something :)
oh yeah...
100 box jumps. my preemptive penalty for going out for margaritas and queso. well worth it.
FS- worked up to 148 (10# PR) still felt pretty solid
Pushy Helen
3 rds for time:
400 m run
21 kb swings 1pd
12 hspu (band assist)
11:21
almost the same as my last normal helen. hspu i have to break up because my shoulders will fail. pullups my grip fails. it's always something :)
oh yeah...
100 box jumps. my preemptive penalty for going out for margaritas and queso. well worth it.
Sunday, June 21, 2009
heat makes me slow. and sweaty.
6/20
Snatch
2 snatch on the min for 10 minutes 63#
caught full on every one. for once these felt good. i know this isn't a heavy weight but i hadn't done this many at a time and not done power snatch so i stayed light. what is good is that it actually felt light. i might have to do a one rep max coming up soon just to see.
CFFB wod
21-15-9
PP 75#
Ring dips (blue band...so hard...cause i haven't worked on them in forever...sigh)
Burpees
Cal Row (subbed 2x SDHP 35#)
18:25
This workout was terrible. I almost quit...more than once. It was hot, I think I was dehydrated, I know I was whiny. Blah.
6/19
OHS 83x3 93x3 103x3 113x3 118x3 123x1
previous- 3rm-103, 1rm 113
**i always drop my OHS because I'm terrible at lowering weight behind my neck so I power cleaned all weights up to 113. 10# more than I'd done before
Helen 11:14 rxd (PR by 10 sec)
OHS felt SOLID. I'm not sure if I'm actually getting stronger at getting weight overhead or just getting more efficient at jerking but 123 went up easy where I've failed on 113 over and over before. Helen is just another conundrum for me...if you try to run faster your kbs and pullups suffer. If you don't run faster it's hard to cut much time. First round was at three minutes...would really like to keep that pace...it would make me much happier.
6/15
Running squatting grace
15 squat clean & jerk93#
400 m run
10 squat clean & jerk
400 m run
5 squat clean & jerk
400 m run
13:56
squat cleans SUCK compared to power clean. but this did make me realize i've got a rx'd grace in me which makes me happy.
6/14
SJ 93-103-113-113-118-118-123(PR)
PC- 2 on the min for 15 min, if you miss do 5 burpees 100#, missed 1 in round 10
working on getting lower instead of pushing the weight on jerks...felt average to good. power cleans are my new best friend lately. these felt good until about rd 13 and that's just cause i got tired. missed the one cause i was trying to concentrate on waiting longer to "jump" and i lost the speed component entirely.
Snatch
2 snatch on the min for 10 minutes 63#
caught full on every one. for once these felt good. i know this isn't a heavy weight but i hadn't done this many at a time and not done power snatch so i stayed light. what is good is that it actually felt light. i might have to do a one rep max coming up soon just to see.
CFFB wod
21-15-9
PP 75#
Ring dips (blue band...so hard...cause i haven't worked on them in forever...sigh)
Burpees
Cal Row (subbed 2x SDHP 35#)
18:25
This workout was terrible. I almost quit...more than once. It was hot, I think I was dehydrated, I know I was whiny. Blah.
6/19
OHS 83x3 93x3 103x3 113x3 118x3 123x1
previous- 3rm-103, 1rm 113
**i always drop my OHS because I'm terrible at lowering weight behind my neck so I power cleaned all weights up to 113. 10# more than I'd done before
Helen 11:14 rxd (PR by 10 sec)
OHS felt SOLID. I'm not sure if I'm actually getting stronger at getting weight overhead or just getting more efficient at jerking but 123 went up easy where I've failed on 113 over and over before. Helen is just another conundrum for me...if you try to run faster your kbs and pullups suffer. If you don't run faster it's hard to cut much time. First round was at three minutes...would really like to keep that pace...it would make me much happier.
6/15
Running squatting grace
15 squat clean & jerk93#
400 m run
10 squat clean & jerk
400 m run
5 squat clean & jerk
400 m run
13:56
squat cleans SUCK compared to power clean. but this did make me realize i've got a rx'd grace in me which makes me happy.
6/14
SJ 93-103-113-113-118-118-123(PR)
PC- 2 on the min for 15 min, if you miss do 5 burpees 100#, missed 1 in round 10
working on getting lower instead of pushing the weight on jerks...felt average to good. power cleans are my new best friend lately. these felt good until about rd 13 and that's just cause i got tired. missed the one cause i was trying to concentrate on waiting longer to "jump" and i lost the speed component entirely.
Friday, June 12, 2009
at least i have an excuse this time
yes i got behind AGAIN. big shocker. but i have an excuse because i was on vacay and don't have access to a computer. and for some reason i can't post on this thing on my phone...
6/11
Snatch balance 63x3x3 73x3 73x2 83x1x3
Diane
21-15-9
DL 153#
HSPU (band assist)
9:07
last time was 12:58 with 173# first rd and 153# from there on out. i'll take it
2K row-8:50
first time doing the row so at least i have something to work with now.
6/9 CF MN
7 (actually six) rounds:
7 OHS 85#
12 box jumps (multiple heights...lots of people doing wod)
15 cal row
15 :47
miscounted rounds. shit. but i did discover that there is a DRASTIC difference between trying to OHS 85 and 95 in wods. i failed miserable with 93 in heavy nancy the other day for 7 reps. 85 i didn't have to break up a set once. good to know for power output
6/8
5 rounds for time:
15 thrusters 65#
21 double unders
10:55
first rd of thrusters was unbroken. i think 3-5 were broken into sets of fives :( thrusters NEVER get easier. and they break your wrists. did this one at my old HS weight room and the fb team was there. they gave me the "wtf" look. then when i was doing double unders this kid goes "impressive...i have trouble with singles". ha...love cf.
6/7
Five rounds for time:
5 kb snatch each arm
5 kb swing each arm
10 burpees 6:57 1/2 pd (all I had)
Last time 7:59 with 20#
fyi...it is not easy to snatch or swing a kb one handed when
1. your hands are ripped
2. there is no chalk
3. the kb is brand new and painted with slick black paint
6/5 CF Iowa
9 rds for time:
1 c&j 63#
8 burpees
1 snatch 63#
8 pullups
18:17 rxd
pullups were soooooooooooooo slow. they have bigger pullup bars which is great for the whole constantly varied aspect but suuuuuuuuuuck for my grip. snatches were strangely difficult. i was muscle snatching for some reason. ugh whatev.
6/11
Snatch balance 63x3x3 73x3 73x2 83x1x3
Diane
21-15-9
DL 153#
HSPU (band assist)
9:07
last time was 12:58 with 173# first rd and 153# from there on out. i'll take it
2K row-8:50
first time doing the row so at least i have something to work with now.
6/9 CF MN
7 (actually six) rounds:
7 OHS 85#
12 box jumps (multiple heights...lots of people doing wod)
15 cal row
15 :47
miscounted rounds. shit. but i did discover that there is a DRASTIC difference between trying to OHS 85 and 95 in wods. i failed miserable with 93 in heavy nancy the other day for 7 reps. 85 i didn't have to break up a set once. good to know for power output
6/8
5 rounds for time:
15 thrusters 65#
21 double unders
10:55
first rd of thrusters was unbroken. i think 3-5 were broken into sets of fives :( thrusters NEVER get easier. and they break your wrists. did this one at my old HS weight room and the fb team was there. they gave me the "wtf" look. then when i was doing double unders this kid goes "impressive...i have trouble with singles". ha...love cf.
6/7
Five rounds for time:
5 kb snatch each arm
5 kb swing each arm
10 burpees 6:57 1/2 pd (all I had)
Last time 7:59 with 20#
fyi...it is not easy to snatch or swing a kb one handed when
1. your hands are ripped
2. there is no chalk
3. the kb is brand new and painted with slick black paint
6/5 CF Iowa
9 rds for time:
1 c&j 63#
8 burpees
1 snatch 63#
8 pullups
18:17 rxd
pullups were soooooooooooooo slow. they have bigger pullup bars which is great for the whole constantly varied aspect but suuuuuuuuuuck for my grip. snatches were strangely difficult. i was muscle snatching for some reason. ugh whatev.
Wednesday, June 3, 2009
incomplete
when i woke up today and read the wod i was pumped because i was going to shoulder press yesterday and didn't get to...and because annie is one of my favorite wods.
SP 3x5 63-63-65
might be PR for five reps...can't remember
ANNIE
50-40-30-20-10
double unders
sit ups
jason imposed an 8 min cut off. my pr on annie was 8:20 last time. situps were unbroken but i struggled with the set of 40 DU's. got cut off with four mother fing situps left. so what would've been a pr was turned into my first cf wod that i've ever DNF'd on. that leaves you feeling craaaaaaaaaaaaaaappy.
i am going to rule annie's world next time. dirty tramp.
SP 3x5 63-63-65
might be PR for five reps...can't remember
ANNIE
50-40-30-20-10
double unders
sit ups
jason imposed an 8 min cut off. my pr on annie was 8:20 last time. situps were unbroken but i struggled with the set of 40 DU's. got cut off with four mother fing situps left. so what would've been a pr was turned into my first cf wod that i've ever DNF'd on. that leaves you feeling craaaaaaaaaaaaaaappy.
i am going to rule annie's world next time. dirty tramp.
Tuesday, June 2, 2009
change of plans
i was actually pretty pumped to do the posted wod today (weighted pullups and an interesting front squat/burpee smoker that jason concocted). however during aaron's 1 on 1 i was demonstrating burpees and ahhhhhhhhhhhhh hell no am i doing burpees on my ankle today. so since i had wanted to do the cffb wod from monday i thought god was speaking to me through my injury. plus lucky for me hans is a sucker so i even had a partner for it.
2 power cleans on the min for 15 min. Use 80-85% of 1RM.
I used 93# because first of all i don't even know my 1RM for power clean but i was fairly confident that i could move this weight that many times while still concentrating on form. I'm still trying to subtract the "bump" off my LOWER thighs that I somehow do when i clean. My main goal today was just to jump the weight up, as in straight up. That part was going well but then I was told I was moving slow....it's always something with o-lifts. Last five minutes felt pretty solid minus one where i pulled it into my chest. (I mean how could I not it's so massive :) ) But I wasn't hitting it off my legs, it was quicker and holy shit I actually met the bar when receiving vs letting it crash.
Oh, and the wider grip is like magic for a quicker turnover.
2 power cleans on the min for 15 min. Use 80-85% of 1RM.
I used 93# because first of all i don't even know my 1RM for power clean but i was fairly confident that i could move this weight that many times while still concentrating on form. I'm still trying to subtract the "bump" off my LOWER thighs that I somehow do when i clean. My main goal today was just to jump the weight up, as in straight up. That part was going well but then I was told I was moving slow....it's always something with o-lifts. Last five minutes felt pretty solid minus one where i pulled it into my chest. (I mean how could I not it's so massive :) ) But I wasn't hitting it off my legs, it was quicker and holy shit I actually met the bar when receiving vs letting it crash.
Oh, and the wider grip is like magic for a quicker turnover.
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