7/29 "2007"

"2007" @rxd 

1000 meter row 

5 rounds 

25 pull ups 

7 Shoulder to overhead (85#) 

15 min time cap 

**14:48 

7/23

@RXD- 

 for time:

30 squat snatches (95#) 

10:05

I really didn't want to do this, but am so glad I did. Did sets of 5 and rested to get chalk. Tried to just keep a steady pace, really use my hips and throw it up. 

7/23 Helen

Helen at RXD 

7:35 

7/22 front squat

Strength: Build to a 5 RM front squat

WOD: 3 Rounds 

30 wall balls #20/14

25 pull ups

25 burpees 

A. 150 

B. 14:32

7/20

5 rounds 

50 double unders 

30 knees to elbow 

30 overhead lunges (35# plate) 

22:36 

This was awful. Did all lunges unbroken. Knees to elbow were surprisingly hard. 

7/19 split jerk

GAM swim 

6x50s

4x 

50 free 

75 IM (drop one stroke) 

125 free 

Interval: 1:00,2:00,3:00

2x25s sprint 

A. Split Jerk:
3, 3, 2, 2, 1, 1; rest 3 min
B. 30 S2O for time: #115 (can go from rack)
+
5 Rounds:
300m Row
15 Toes to Bar

A. 125,130,135,140,145,155

B. 3:06 

C. 10:57

7/18 3 position snatch

A. 15 Min to Establish Max 3 position Snatch
1. Floor    2. Hang   3. High-hang
B. 3 Posistion Snatch @ 90% of A.
1, 1, 1; rest 3 min
C. Snatch High Pulls @ 110% of A.
3, 3, 3, 3; rest 2 min
+
150m Sled push for time: #140

A. 105. Attempted 110 x2 couldn't go from the 2nd position. 

B. @95#

C. @115#

D. 2:14 

7/17 bench

A1. Bench Press
10, 8, 6, 4, 2; rest 3 min
A2. Strict Pull up Clusters
3, 3, 3, 3; rest 3 min
+
EMOM for 20 Min
Odd: 4 wall walks 
Even: 10 Burpees

A1. 85,85,95,105,115

These felt good today. Same weight I did last week, but got 2@114, instead of only 1!!! 

A2. Done 

Wod: 

I did wall walks instead of HSPU. This was really hard and really sweaty. Def a good workout today!! 

7/15 back squat/lunges

A. Back Squat
8-10 reps x 5; rest 3 min
B. BB Walking Lunges 
20 continuous steps x3; rest 2 min
C. Glute Ham Raises
10-12 x 4; rest 2 min

A. 145,150,155(8),155(8),155(9)

This was hard, I'm glad Rhiannon was there with me because she totally pushed me. 

B. 100,105,110

C. Today I actually did these. We'll... Some. I did about 5 sets of 5. 

7/14 front squat/deadlift

A. 800 m run 

3 rounds 

10 clean and jerks (105) 

20 toes to bar 

800 m run 

B. front squat 

2,2,2,1,1,1 

C. Deadlift 

2,2,2,1,1,1

A. 16:55 

Did with the Saturday class. I really liked this wod a lot. 

B. 160,165,170,175,180(fail),180 

These felt awesome today. I don't know what got into me. ;)

C. 135,145,155, skill work. 

7/11 power snatch and power clean clusters

A. Power snatch cluster 

3, 3, 3, x 5 45s/3 mins 

B. power clean cluster (same as above) 

C. 30 squat snatches for time 

A. 85,90,95,95,100

B. 125,130,130,135,135

C. 5:10 @ 75#

Everything felt really good today. Tried to have get under my power lifts and high and quick elbows on my cleans. 75# on the wod felt light... Totally manageable. 

7/9 power cleans

A. Power cleans 

Build to 1 rep max 

B. amrap 8 mins power cleans at 90% 

A. 160 

B. 21 reps @145 

7/8 back squats

A. 10 rep max back squat

B. Karen 

A. 155 

B. 8:44

Went to the dr. today for my shoulder. Getting X-ray and MRI, also got a prescription cream. Hopefully all of these things will help with the recovery process. I'm hoping that the MRI will give some good information...enough to start on the road to recovery. Injuries seem so debilitating, but I want to keep a positive attitude and more importantly remember that I'm so blessed to be as healthy as I am. Praise The Lord for that. 

7/5 push press/push jerk

A. Push Press
5, 5, 5, 5, 5; rest 3 min
B. Push Jerk: 1 rep every 45 sec for 10 rounds (use 85-90%)
+
AMRAP in 18 Min
10 KB Snatches #35
10 Pull ups
10 Ring Dips

A. 85 

I wanted to do lift weight cause of my shoulder. These still kinda hurt, but it was ok. 

B. 115 

Wod: 7+25

I did bar dips instead, ring dips are hurting the shoulder. I hate dips, I need to keep practicing these. 

7/4 snatches/cleans off blocks

A. Snatches from blocks (mid shin)
3 reps EMOM for 10 min
B. Cleans from blocks (mid shin)
3 reps EMOM for 10 min
+
5 Rounds:
20 Jumping Squats 
10 Burpees
20 Jumping lunges
10 Toes to bar

A. 9 rounds @ 90. 

I couldn't catch my breath on these. It felt really hard. I was working in hip pop and getting under it more. I have a bruise on my left hip from hip pop... Ouch!! 

B. 125. 

These felt pretty heavy. I was trying to think about quick elbows. 

Wod. 10:49  

This wod was much harder than I thought it was going to be. I did 10/10 on jumping stuff and everything else unbroken. I seriously jacked up my hip flexer. My quads were ON FIRE!!! 

7/2

A. Skipped. 
B. AMRAP bar drips in 5 min
+
5 Rounds:
400m Row
Max reps bench press (#65-95, must get 10+ reps each round)

A. 

B. 47 

Tried to work on keeping my feet in front of me and maintaining the hollow position. 

C. 70# 84 reps total 

21, 15, 13, 17, 18 

Actually kinda liked this wod. I took my time to transition so I could get big sets. It def got hard toward the end. 

7/1 front squat/squat cleans

A. Front squat clusters

3, 3, 3, 3, 3 x 3; rest 30 sec/ 3 min

B. squat clean tng: 3, 3, 3; rest 3 min 

+ 

3 rounds: 

15 POwer cleans (105)

20 toes to bar 

25 burpees 

A. 135, 135, 140 

These felt really hard. Apparently we were just supposed to do 4 sets in the cluster, but we did 5. I was just working on "hips" and "knees" 

B. 125,130,130(2) 

I feel like I should be able to do more than this, but its that's stupid front squat. Apparent I wasn't actually doing TNG because I would rest in the hang position. On the last set I tried to not rest in the hang, but I couldn't hold on to it. Guess I should work on that. 

C. 12:33. 

I liked this wod. Did sets of 5 for the PCs,  10 for T2B and sprinted the last 25 burpees.