Complex
6 Rounds
3 deadlift
3 cleans
3 push press
Felt good. 75/85/95/105/115/105
Wednesday, September 10, 2008
Monday, September 8, 2008
FGB
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) women 14 pound ball
Sumo deadlift high-pull, 75 pounds (Reps) women 55 lb
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) women 55 pounds
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
I subbed 2 x 15lb dumb bell thrusters for wall ball and 2 x 25 lb dumb bells for push press (5 pounds short of Rx).
My count went like this
Thrusters 28/20/19
SDH 55lb 20/17/16
Box jumps 24/22/21
Push press 18/13/15
Rows 13/12/12
Total 270
I have done this wod before and from experience I know that wall ball would have been harder and that the push press with the bar and not dbells would have been easier. Anyway, it was just hard, but good. I slept like a baby last night:)
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) women 14 pound ball
Sumo deadlift high-pull, 75 pounds (Reps) women 55 lb
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) women 55 pounds
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
I subbed 2 x 15lb dumb bell thrusters for wall ball and 2 x 25 lb dumb bells for push press (5 pounds short of Rx).
My count went like this
Thrusters 28/20/19
SDH 55lb 20/17/16
Box jumps 24/22/21
Push press 18/13/15
Rows 13/12/12
Total 270
I have done this wod before and from experience I know that wall ball would have been harder and that the push press with the bar and not dbells would have been easier. Anyway, it was just hard, but good. I slept like a baby last night:)
I love this picture of my three trouble makers with the Golden Gate Bridge in the background. That was taken this summer when we travelled through California.
Saturday, September 6, 2008
Sept. 6/08
5 Rounds
800m run
21 KB swings
12 pullups
Sweet!!! John and I just finished this in time to watch Liddell:)
800m run
21 KB swings
12 pullups
Sweet!!! John and I just finished this in time to watch Liddell:)
Friday, September 5, 2008
Sept. 5/08
250 m row to warm up
Front squat
2-2-2-2-2
Power snatch
3-3-3-3
3 Rounds
10 burpee pullups
10 sandbag half moons
I did a lot of squats with Leanna at the soccer field today so I am using that as my excuse for the lame numbers on the front squats. In reality, squats and pull ups are not my strengths. Numbers were like this 95/115/125/130fail/125/95x4. My one time max is 140, I would have liked to hit that for two but I wasn't feeling it today. Snatch felt good, I love this lift, numbers were 65/75/85/95 failed. I should have done 90 and not 95, I'm sure I would have gotten it.
John did well last night. His numbers were: Front squats, 170/185/205/225/235. He could have done heavier, his form has really improved on all lifts which is really cool to see. Snatches: 85/95/115/125.
The burpee pullups were cool although I am not the greatest at burpees and we used dumb bells for the half moons. I used 25 lbs, John 35 lbs. Not the same as the sandbags obviously but at 9:30 last night we were spent:)
Cheers!!!
Front squat
2-2-2-2-2
Power snatch
3-3-3-3
3 Rounds
10 burpee pullups
10 sandbag half moons
I did a lot of squats with Leanna at the soccer field today so I am using that as my excuse for the lame numbers on the front squats. In reality, squats and pull ups are not my strengths. Numbers were like this 95/115/125/130fail/125/95x4. My one time max is 140, I would have liked to hit that for two but I wasn't feeling it today. Snatch felt good, I love this lift, numbers were 65/75/85/95 failed. I should have done 90 and not 95, I'm sure I would have gotten it.
John did well last night. His numbers were: Front squats, 170/185/205/225/235. He could have done heavier, his form has really improved on all lifts which is really cool to see. Snatches: 85/95/115/125.
The burpee pullups were cool although I am not the greatest at burpees and we used dumb bells for the half moons. I used 25 lbs, John 35 lbs. Not the same as the sandbags obviously but at 9:30 last night we were spent:)
Cheers!!!
Thursday, September 4, 2008
Sept. 4/08
Strength work
Seated DB Press5-5-5-5-5
Power Cleans3-3-3-3-3
As many rounds in 10 min:
5 box jumps
10 L pullups
15 Knees to elbows
Did the a.m. class with Deeks and Clarke. We had a lot of fun with this one. Seated db press went 5x25, 5x30, 5x30, 5x30, 5x30. Power Cleans 3x95, 3x105, 3x115,3x115, 3x115. I stayed at 115 because I had to take breaks between lifts to complete. It all felt great and no headaches, Yeay!!! Rounder was a serious forearm burn, those box jumps went by way too fast:)
Seated DB Press5-5-5-5-5
Power Cleans3-3-3-3-3
As many rounds in 10 min:
5 box jumps
10 L pullups
15 Knees to elbows
Did the a.m. class with Deeks and Clarke. We had a lot of fun with this one. Seated db press went 5x25, 5x30, 5x30, 5x30, 5x30. Power Cleans 3x95, 3x105, 3x115,3x115, 3x115. I stayed at 115 because I had to take breaks between lifts to complete. It all felt great and no headaches, Yeay!!! Rounder was a serious forearm burn, those box jumps went by way too fast:)
Sept. 3/08
Row 500m @ easy pace
Back squat5-5-5-5-5 loading 80% 1rm or more
10-1 ladder
pushups
pullups
box jumps
DB split power snatch 40/30lb
I did this workout after Chad's soccer practise and dinner and everything. Started the wod at around 10:00 p.m. Agghhh!!! Anyway didn't go heavier than 80% of 1rm because I was by myself. I did 10-1 of the ladder to make up for slacking on the backsquats. At round 6 I was wondering what the hell I did that for:)
Back squat5-5-5-5-5 loading 80% 1rm or more
10-1 ladder
pushups
pullups
box jumps
DB split power snatch 40/30lb
I did this workout after Chad's soccer practise and dinner and everything. Started the wod at around 10:00 p.m. Agghhh!!! Anyway didn't go heavier than 80% of 1rm because I was by myself. I did 10-1 of the ladder to make up for slacking on the backsquats. At round 6 I was wondering what the hell I did that for:)
Monday, September 1, 2008
Nasty Girls!!!
Aug. 29th
3 Rounds for time
50 Air Squats
7 Muscle Ups
10 hanging power cleans 95 lbs
Everything felt good. Subbed 21 push ups and 21 dips for 7 muscle ups because our pull up bar was not up yet. I think pull ups would have made the dips easier. 17:34
John did this one too only using 135 lb for the cleans.
Aug. 30
4 Rounds:
400 m run for time.
2 minute rest between rounds.
I subbed 400 m rows as I didn't have 400 m mapped out on the road yet. When finished I did 30 deadlifts straight with 95 lbs and one 400 m jog. While I was doing my workout, John mapped out the 400 m to run and started his runs. He never timed the first two but his last two runs were 1:24 then 1:17. It would have been faster on the track because he had to slow down to turn around at the 200 m mark. We will re-think our strategy for next time:) My row times weren't the best, I have been feeling off for a few days but am trying to fight through it. Anyway, times were 1:38, 1:37, 1:37, 1:37. Oh, that rower!!!
Today, September 1
Another of Coach Clarke's killers
10 Rounds
250 m row
10 deadlifts 155 lbs
At round 3 I thought I was going to die. Seriously, the rows felt like the break. I needed a two minute break before the row and before the deadlift. I set the bar down on every set after the second. I would be lifting strong then my mind would say "you need a break" and as weak as my mind was my body would follow. I didn't need to put the weight down, so I am pissed about that. Felt great when it was over. Next time I won't put the weight down!!!
For the past few workouts I have been getting a pounding headache on the left side of my head near the top as soon as I start exerting myself, which is pretty close to the very beginning of the workout. It doesn't go away for hours even if I take advil. Has anybody else experienced this. I hope it's part of a flew bug. Anyway, it won't stop me.
My favorite song today is "Mercy" by Duffy. I love the beat, it makes me want to dance:)
3 Rounds for time
50 Air Squats
7 Muscle Ups
10 hanging power cleans 95 lbs
Everything felt good. Subbed 21 push ups and 21 dips for 7 muscle ups because our pull up bar was not up yet. I think pull ups would have made the dips easier. 17:34
John did this one too only using 135 lb for the cleans.
Aug. 30
4 Rounds:
400 m run for time.
2 minute rest between rounds.
I subbed 400 m rows as I didn't have 400 m mapped out on the road yet. When finished I did 30 deadlifts straight with 95 lbs and one 400 m jog. While I was doing my workout, John mapped out the 400 m to run and started his runs. He never timed the first two but his last two runs were 1:24 then 1:17. It would have been faster on the track because he had to slow down to turn around at the 200 m mark. We will re-think our strategy for next time:) My row times weren't the best, I have been feeling off for a few days but am trying to fight through it. Anyway, times were 1:38, 1:37, 1:37, 1:37. Oh, that rower!!!
Today, September 1
Another of Coach Clarke's killers
10 Rounds
250 m row
10 deadlifts 155 lbs
At round 3 I thought I was going to die. Seriously, the rows felt like the break. I needed a two minute break before the row and before the deadlift. I set the bar down on every set after the second. I would be lifting strong then my mind would say "you need a break" and as weak as my mind was my body would follow. I didn't need to put the weight down, so I am pissed about that. Felt great when it was over. Next time I won't put the weight down!!!
For the past few workouts I have been getting a pounding headache on the left side of my head near the top as soon as I start exerting myself, which is pretty close to the very beginning of the workout. It doesn't go away for hours even if I take advil. Has anybody else experienced this. I hope it's part of a flew bug. Anyway, it won't stop me.
My favorite song today is "Mercy" by Duffy. I love the beat, it makes me want to dance:)
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