9/28 back squat

Am. 

A. 5x1 back squat 

B. 10-1 

HSPU (45 plates) 

Box jumps 

10:00 class 

F'd up Fran 

800 m run 

21 thrusters 

21 pull ups 

400 m run 

15 /15 

200 m run 

9/9 

A. 155,165,170,175,180 

Put my bands down on the last 3 reps. Need to work in putting torque on the bar to get it up. 

B. 9:32(?) I think 

Those 45 plates made it so hard. 

C. 13:28 

So tired for this wod. Just tried to get thru it. 

9/26 snatches

Power snatch 

2,2,2,1,1,1

85,95,95,105,110,115(fail 2 attempts) 

12 min amrap 

15 power snatches (55)

30 double unders 

6+17 

I guess I'm not that far off on my snatches for not doing them for prob 2 months, but still super annoying doing them. The wod was hard, I shouldn't have rested so much during the snatches. Broke most sets into 2, but maybe should have done 10-5. 

9/19 push jerk

A. Push jerk 

5,4,3,2,1 

B. 3 rounds 

400 m run 

20 KB swings (35) 

20 hspu 

A. 95,105,125,135,145

First time doing push jerks in like a month, and I feel good about the weight. 

B. 12:32 

Good wod. Fist time doing hspu since Regionals, no pain. Just a little sore after wod. 

9/17 strict press

A. Build to heavy 5 rep 

B. 3 rounds 

50 double unders 

30 toes to bar 

20 shoulder to over head (75 with axel bar) 

A. 75 

Took it easy on the strict press trying to work my way back into it. I did 4@85 

B. 12:08 

This wod was fun. Did all double unders unbroken, toes to bar got really slow toward the end, and did first round of SoH unbroken, then sets of 11/9 

9/16

Five rounds:

3 min amrap 

5 front squats (115) 

10 pull ups 

15 sit ups 

1 min rest 

9 rounds 23 reps 

These front squats were heavy for me. I hate front squats so much. I know what I need to do (knees out, chest up)I just can't get my body to do it. 

9/13 saturday(2 wods)

Amrap 15 mins 

20 front rack walking lunges (95#) 

10 chest to bar pull ups 

200 m run (20 LB med ball)

3 rounds plus 25 reps 

Then with 10am class 

Teams of three 

Row 4000 meters 

While one person rows, other team member do: 

30 thrusters 

30 burpees 

Switch when person finishes thrusters 

** 17:22

First workout was all lunges, everything else felt good. This was the first time I did pull ups in about a month. 

Class wod was really good. Hard, but good. 75#thrusters never felt so heavy. I finished on the row and sprinted about 450 meters. That was painful, but it felt good to push it!! 

9/10

Posted Monday, September 09, 2013

Strength: Power Clean Clusters

(3, 3, 3) x3

Rest 20 sec/ rest 3 min.

WOD: 8 Min AMRAP

Power Clean #135/95

Toes to Bar

3/3, 6/6, 9/9, 12/12 ....

115 on the cleans 

104 for the wod 

Easing myself into it with my shoulder. 

9/9 double girl wod

Karen then Annie 

Rest 8mins between 

Karen-8:31 

Annie-7:04 

Karen felt horrible as expected and Annie was fun. This is the first day back after awhile off for my should. Feeling good and am gonna ease myself back into it.