Thursday, October 27, 2011

New PR dance!

2010 Northwest Regional Event 1

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Here is my performance of this WOD from July. The difference this time around was definitely my double unders. Round 1, it took me a second to get started, but I went straight to #49. Rounds 2 and 3 I jumped straight until #47. Woo hoo!

I'm stoked. Next time around I'm going to add 10#s to my bar :) Just wanted to play it safe with my back... Kind of like in July :) 

Wednesday, October 26, 2011

Monday 10/24/11

Ten rounds for time of:
12 Burpees
12 Wall ball (20/14)

This really killed my arms. I didn't do a full squat with the Wall Balls. My back isn't bad, but I can tell it's in a place that I should be doing high rep/high intensity movements that will stress it out. I can pick things off the ground, no shots of electricity... I do sense though that I need to "take care" and not tempt it to go out on me again. 

During round 5 I had this "Oh shit!" moment thinking my arms were not going to make it . I probably should have switched to the hollow position burpee. Oh well. 


Five Three rounds for time of:

Run 200 meters

7 Muscle-ups Transitions

Run 200 meters

7 Handstand push-ups (Tripod)

Run 200 meters

30 second L-sit hold (Chair)

Run 200 meters

20 One legged squats on the box

Yikes. This was gross. 

Saturday, October 22, 2011

Not the Total

"Not the Total"- Find your 1 RM of Overhead squat, Bench press, Clean

New PR on the Bench Press. yay! The other two are not personal records but are my new maxes for those movements since my back injury. I'm short by 5#s of my PRs on both OHS and the Squat Clean.

Here is video of my 70# OHS. Can I tell you, 70#s was scary, which surprised me. I guess I have room to improve over the next 8 weeks. (I have no idea how to rotate the video. Sorry)

Tuesday, October 18, 2011



21-15-9 reps for time of:

225 pound Deadlift

Handstand push-ups

My arms are fried from Cindy. I'm still being really careful with my back. So I scaled... way back. I did 95# DL and tripod with band for HSPU. 



Complete as many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

RX'd BABY!!!

I really pushed myself yesterday during the wod. I really wanted to make sure that each rep was of a perfect standard. I'm excited to learn that my scrawny little arms can do a high rep push up work out without a band. Woohoo!!!! 

I'ma get SWOLL over the next 8 weeks. Lol. 

Friday, October 14, 2011

4 Rounds:

Run 400m
50 Squats

It sucked. Thanks, CR!

I'm running out of titles

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals.

Rest 3 minutes, then perform

2k Row for time

So my ROW time was 10:47. Not too shabby. 

This sucked. I'm super dissapointed in my tabata score. I think I got too much in my head and couldn't relax my shoulders. 

Monday, October 17, 2011

Pleasantly surprised

Warm-up with Burgener Warm-up
Muscle snatch 1-1-1-1-1 reps
Power Snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Sunday, October 09, 2011

Dragging Ass

In teams of two, complete 3 rounds of the following

Row 500 meters and Double unders for reps

Ring dips (25 reps for gentlemen, 20 for the ladies) and Power Cleans for reps (135/95 lbs)

In this workout, one athlete will perform double unders while the other athlete rows 500 meters.  Upon completion, one athlete will perform power cleans for as long as it takes the other athlete to complete the dips.  Then switch.  Both athletes must be done with the double unders/row before starting the power cleans/dips.

Each athlete must row at least once and double under at least once.  At the end of the WOD, the team total reps of power cleans and double unders will equal seconds off the total time.

Partner: Kazoo
Time- 22:30
Total # of Reps in minutes- 5:33
Final Time- 16:27

Wednesday, October 05, 2011


AMRAP 7 minutes of:
5 Thrusters (95#/65#)
10 Kettlebell swings 
Rest 4 minutes and then perform your score (rounds and reps) for time.  Goal is sub 7 minutes.

What a doozy! I knew when I read this last night that it was going to put me down like tranq'd out show elephant in the circus (where do I come up with this shit?). 

I'll save the nitty gritty details and go for the final conclusion: I should have listened to my back. The 2nd round of work is when I felt not so hot at the bottom of my thruster (squat) and at the top of my thruster (hyper-extension of my back). Wanting to beat my 7 mins time, my form went to shit. I should have tapped out like I did on Saturday. 

I iced. Rolled. Stretched. Iced again. 

Brushing my teeth at the sink was uncomfortable again. 


I hoped I'm not fucked. 

PS- Post WOD recovery (not the shake) took about 2 hours to feel alright again. 

Number 5 of this evening's set

Deadlift 3-3-3-3-3 reps

Fuck, I don't know how to rotate the picture without having to do it in iPhoto. What a pain. 

Anyways this is my first attempt at "heavy" deadlift, non sumo, in about 2 months. I felt ok. Not really strong, but then again it makes sense. I was afraid to go up weight. Again playing it safe. 

I need to listen vewy vewy carefully


Seven Five rounds for time of:

35/20 8 lbs dumbbell hang squat clean, 18 12 reps

18 12 Pull ups

135/95 55 lb Power cleans, 10 reps

10 Handstand Push ups on the box

I tapped out after 3 rounds of work. My back was sayin' No, No, No! I think the catalyst was cleaning from the ground. I should have hang cleaned the weight. The DBs were very light. 

I'm glad that I listened to my body. 

Clearly I remember pickin' on the boy


21-15-9 reps for time of:

Overhead Squat, 95lbs


I did worse than I thought I would. Went "light" at 45#s, but it was my wrist that gave out on me. Damn you OHS!

At least I don't hate running anymore.

Run a 5 K for time

I didn't improve. 

I'm really behind on my blog :(

For time:

5 muscle ups (transition)

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 muscle ups (transition)

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards


5 Muscle ups 


245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards


5 muscle ups


245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

Loved this WOD. Onto the next one.