On empty

“Santora”
Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute

Just wanted to try my hand at Snatch Balance. I haven't done this movement since my the early summer, prior to my back injury. It was a good warm up to Santora. 

OMG, what an ass kicker. It's like Fight Gone Bad but way fuckin' worse. I'm happy with my score. I'm glad that I did 55# vs. 65#. There was no way I would could have done 65# cleans into the seconde round, my legs were just killed... After 400m walking lunge then the Front Squat workout on Tuesday... my legs are still fried and on the mend. During the shuttle sprints my legs felt so heavy; running backwards felt good, it was the running forward that was difficult. 

The burpees were actually not bad. You just kept moving and pushed up and that's it. I did well each round, it kind of felt like rest. 

The worst worst worst was the Jerks. At that point of the round you are just sooooo gassed the idea od cleaning the bar and putting overhead is sickening. I would only do like 2 at a time and would have to dump the bar. Of course, before the start of the WOD the strategy was to rest the bar at the rack position and not drop the bar so you wouldn't have to clean it again, well all strategy gets thrown out the door when you're just trying to survive. 

Here's how the work broke down each round. 

They all have the same look, she says.

4 Rounds for time of:

5 Muscle-ups

10 Front squats (165/110)

I started the evening with 2 Mobility WODs. One for for my shoulders and another for my hips. 

I then proceeded with 400m walking lunge, which really kicked my ass- literally! I stretched and stretched my posterior chain as much as I could as shit was starting to seize up. 

I then I took up where I left off on my Wendler Strength program doing Bench Press 35-40-45 x5, maxing out at plus 10 (over 5) at 45#s.

After all that I attempted the day's WOD. I probably should not have. I think I "practiced" too many jumping MUs before the clock started, and blew my load... cause when the it was go time my arms just would not work. I did 3 jumping MUs then had to scale back to MU transitions. 

My shoulders have been fried since doing Elizabeth (21-15-9 Squat Clean/Ring Dips) on Friday, then Fat Fran on Sunday. 

I think a rest day is in order. 

Oh, I thought I sprained my foot when during the run for Nutts I dropped the 25# plate on my right foot, but picked up the plate and kept running. Woke up this morning to find that I couldn't  put weight on my right foot and had some swelling. Well, later in the day, I just massaged my foot and ankle and moved it around and it felt GREAT! Like nothing even happened. 

Sleepy. 

Lance Armstrong

(a thank you to Capt. Dazzle for this post's title)

“Nutts”
10 Handstand push-ups
250 125 pound Deadlift, 15 reps
25 Box jumps, 30 18 inch box
50 25 Pull-ups
100 50 Wallball shots, 20 6 pounds, 10′
200 100 Double-unders
Run 400 200 meters with a 25lb plate

Since I did about half of the work load I only did 1 Nutt, hence the Lance Armstrong reference. 

Today I felt how I've been eating, which has been like shit. Yesterday, for the heavy Fran I felt great, cause moving heavy stuff needs heavy caloric diets, which is why most lifters are fat. But doing high volume, exacting movements need good fuel, meals that are composed of lean meats, natural fats and low glycemic carbohydrates. My macro nutrient sources have been all over the map.

I know that if I dialed my shit in the muscle is within my grasp before 2012. I can smell it. How do I get of out of this emotional eating vice grip?

Seriously, I think the solution is more sex=stress outlet, which means I wouldn't have to emotionally eat. It's a theory right? I think it needs to be tested. Lol.

One full month of WODs!

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups (30 pounds for ladies)

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

I'm really happy with my performance. My usual Fran is with 35#s. I probably should have done 65#s cause at the end of the WOD I still had a lot of gas left in my tank. 

“Elizabeth”
21-15-9 reps for time of:
Squat Clean, 135lbs
Ring Dips

55#s. Did my first 11 ring dips without a band- that is the most I've ever done consecutively. Yay! This is the first time I've even done Elizabeth. 

1/2 “Flight Simulator”

5-10-15-20-25-30-35-40-45-50 reps of Double Unders

Rest as needed and load up to perform:

Thruster 1-1-1-1-1-1-1

I only got to 40 before I threw in the towel. 80# is a new PR, yay! I attempted 85#s but failed, not due to lack of strength, but I feel I was leaning too forward in the as the squated the bar... When I thrusted the bar up, I know that my bar traveled far out in front of me. 

Three rounds for time of:
45 Double unders
15 Dumbbell Thrusters (20 – 35/35 – 50)
5 Muscle ups or 7 Muscle up transitions

I cannot for the life of me find the picture of my time. I have a feeling I left my phone at home wasn't able to capture the picture. I do remember that I subbed 5 Jumping MU attempts; I was able to do 1 jumping muscle up per round, for a 3 + 12 attempts. I went light on the thrusters, 15#s; I probably could have done 20#s. Poop. Now I'm really upset that I don't have a record of my time. Crap. 

“Grace“
For time:
135 pound Clean and Jerk, 30 reps

6:17 55#s

Max Double Unders 

54

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)

75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

“Death by Clean” (155#/105#)
With a continuously running clock, perform 1 clean the first minute, 2 cleans the second minute, 3 cleans the third minute, etc.  Continue until you no longer can perform the number of reps in that minute.  Use as many sets as needed.  Clean can be power or squat.

For time:

25 GHD sit-ups

1 Muscle-up

20 GHD sit-ups

2 Muscle-ups

15 GHD sit-ups

3 Muscle-ups

10 GHD sit-ups

4 Muscle-ups

5 GHD sit-ups

5 Muscle-ups

I used an Ab-mat and did the MU transitions.

Seven rounds of:

35 Double unders

1 Snatch

Make one snatch attempt per round.

I did this WOD on May 24 and I PR'd my time  by almost 30 seconds and added 70 to my weight score! Yesss!  

100 meter sprint

10 Pistols, right leg

100 meter sprint

10 Pistols, left leg

100 meter sprint

9 Pistols, right leg

100 meter sprint

9 Pistols, left leg

100 meter sprint

8 Pistols, right leg

Ya this sucked if I remember correctly. 

Set a cone at 20 meters.  Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.

It was amazingly cold that evening. 

Three rounds for time of:

95 pound Overhead squat, 15 reps

15 L Pull-ups

95 pound Split-jerk, 15 reps

15 Knees to elbows

95 pound Hang clean, 15 reps

15 Back extensions, with 25 pounds

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Last time I did this WOD in April my score was 264. 18 point improvement. Yay! Must have been having Kamran right there next to me the whole time making it look easy. 

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 1.5 pood

Right-arm Kettlebell snatch, 1.5 pood

Pull-ups

CRAP, I don't have the pic of my time. I can't find it. I remember doing this WOD. I did a very light KB. 

“Bradshaw”

10 rounds for time of:

3 Handstand push-ups

225 pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

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 :) 

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. 

Overflowing

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. 

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)

Diane

"Diane"

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. 

Cindy

"Cindy"

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.