Sleep deprivation has finally taken it's toll. Poor Mason has his first two teeth so he hasn't been sleeping well despite our sleep training efforts. I only have the numbers for my wod today as I've been too lazy/ tired/ exhausted the past few days to write anything down.
7/27 - I trained with the 10 a.m. Elysium class today while Marls was in school and Mason slept soundly--thanks baby! It was a good group this morning, we have some great new athletes to train with.
Skill: double-unders, max reps. I got up to 20 unbroken today, my max is 30 and my mid-Aug goal is 40 so I still have some work to do. Luckily the knees seem to be back in action as of Thursday so I'm happy to start practicing all jumps again.
Strength: Overhead squat for 1 rep max. I got up to 143 lbs (new PR) today and felt I could have gone a little heavier. We'll see next time.
Met-con:
70 toes-to-bar for time. At the top of every minute, perform 4 burpees. ***I finished in 7:46
Also things to note this week are a new "Cindy" PR score of 17 rounds plus up to 8 squats.
"Cindy:"
-5 pull ups
-10 push ups
-15 squats
AMRAP in 20 mins
Snatch PR of 121 lbs--SO STOKED on this one!
7/22/12 WOD
I trained with the 10:30 a.m. Elysium class while Marlie and Mason played in the kid zone.
Strength: I wanted to test my knee today so did 5x5 back squats at 145 lbs (65% of my max). First time squatting at all in two weeks and it felt pretty good. I'll see how it feels in the morning.
Met-con: "Fran"
21-15-9 reps of:
-Thrusters (95 lbs men/ 65 women)
-Pull ups
***I finished in 5:36 which is a 50 second PR.
Check out this video of Jason Kaplan doing the same workout in 1:53!
Strength: I wanted to test my knee today so did 5x5 back squats at 145 lbs (65% of my max). First time squatting at all in two weeks and it felt pretty good. I'll see how it feels in the morning.
Met-con: "Fran"
21-15-9 reps of:
-Thrusters (95 lbs men/ 65 women)
-Pull ups
***I finished in 5:36 which is a 50 second PR.
Check out this video of Jason Kaplan doing the same workout in 1:53!
7/20/12 WOD
I trained with the 10 a.m. Elysium class while Marlie was at school and Mason slept in the swing. Amber and T were visiting so they came with.
Strength: behind the neck split jerk, 3x3. I got up to 143 lbs x 3 and 153 x 1.
met-con: As many rounds as possible in 15 minutes:
-row 250m
-15 unbroken kettlebell swings
-20 unbroken push jerks (75/55)
-rest one minute
***I scaled the weight up to the 53 lb bell and completed 3 rounds total.
Strength: behind the neck split jerk, 3x3. I got up to 143 lbs x 3 and 153 x 1.
met-con: As many rounds as possible in 15 minutes:
-row 250m
-15 unbroken kettlebell swings
-20 unbroken push jerks (75/55)
-rest one minute
***I scaled the weight up to the 53 lb bell and completed 3 rounds total.
7/18 and 7/19/12 WODs
7/19 - I trained with the 11 a.m. Elysium class with my sister while Ben watched the kids.
Strength: Snatch, work up as heavy as you can go. You must make a weight 5 times before you can move up in weight. I subbed five tap and go power snatches to let the knee rest a few more days and did my last set at 113 lbs.
Met-con: 5 rounds for time:
-10 hang power cleans (135/95)
-10 toes to bar
***I finished in 7:43.
7/18 - I trained with the 10 a.m. Elysium class while Marlie was in school and Mason played in the kid zone.
Strength: Power cleans.
Met-con: 10 minutes total:
-3:50 mins of double-unders
-6:30 mins of burpees
***I completed 67 DUs and 102 burpees
Strength: Snatch, work up as heavy as you can go. You must make a weight 5 times before you can move up in weight. I subbed five tap and go power snatches to let the knee rest a few more days and did my last set at 113 lbs.
Met-con: 5 rounds for time:
-10 hang power cleans (135/95)
-10 toes to bar
***I finished in 7:43.
7/18 - I trained with the 10 a.m. Elysium class while Marlie was in school and Mason played in the kid zone.
Strength: Power cleans.
Met-con: 10 minutes total:
-3:50 mins of double-unders
-6:30 mins of burpees
***I completed 67 DUs and 102 burpees
7/16/12 WOD
I trained alone at Elysium during open gym while Marlie was in school and Mason played nearby and watched. Thanks to Alessandra for helping entertain him today.
Strength: Tempo deadlifts heaviest across three sets (3 reps each). I warmed up to 235 lbs and did the three sets at that weight. It was heavier than I thought it would be today.
Met-con: As many rounds as possible in 15 mins, work your way up the ladder as far as possible:
-2 power cleans at 93 lbs & handstand push ups
-4 power cleans at 93 lbs & handstand push ups
-6 power cleans at 93 lbs & handstand push ups
-8 power cleans at 93 lbs & handstand push ups
-10 etc etc, onwards and upwards
***I completed 12 rounds plus 12 cleans and 7 HSPU. I meant to do 14 cleans the last round but realized I miscounted when I was done--doh!
Strength: Tempo deadlifts heaviest across three sets (3 reps each). I warmed up to 235 lbs and did the three sets at that weight. It was heavier than I thought it would be today.
Met-con: As many rounds as possible in 15 mins, work your way up the ladder as far as possible:
-2 power cleans at 93 lbs & handstand push ups
-4 power cleans at 93 lbs & handstand push ups
-6 power cleans at 93 lbs & handstand push ups
-8 power cleans at 93 lbs & handstand push ups
-10 etc etc, onwards and upwards
***I completed 12 rounds plus 12 cleans and 7 HSPU. I meant to do 14 cleans the last round but realized I miscounted when I was done--doh!
7/13/12 WOD
I trained with the 9:30 a.m. Elysium class while Marlie was in school and Mason slept in the swing in the kid zone.
Skill: double under practice 10 minutes.
Strength: Push press 3x3, aiming for three heavy sets across. I worked up to 143 lbs.
Met-con: 12 minutes as many rounds as possible:
-35 push press at 75 lbs
-30 double-unders
-35 hand release push ups
-30 double unders
***I completed one round plus up to 7 of the second set of dus
Skill: double under practice 10 minutes.
Strength: Push press 3x3, aiming for three heavy sets across. I worked up to 143 lbs.
Met-con: 12 minutes as many rounds as possible:
-35 push press at 75 lbs
-30 double-unders
-35 hand release push ups
-30 double unders
***I completed one round plus up to 7 of the second set of dus
7/12/12 WOD
I trained with the 9:30 a.m. Elysium class while Mason and Marlie hung out in the kid zone.
Strength: 3 position snatch, bottom to top. Going as heavy as possible with good technique. First snatch is a standard from the floor snatch. Second snatch is taken to the top of the knee cap, exactly where it went in the second stop in the three stop snatch pull. From a paused position explode up and pull into a full squat. Third snatch begins from a full stand, you will bend the knees only. The bar stays in the hip while the chest stays vertical, then you jump and immediately pull under into a full overhead squat. I worked up to 103 lbs.
Met-con: 4 rounds for time:
-15 toes to bar
-15 burpee box jumps
***I subbed 20 burpees for the burpee box jumps to spare the knee and finished in 10:19
I also practiced my double-unders and got a new PR of 30 in a row--woo hoo!
Strength: 3 position snatch, bottom to top. Going as heavy as possible with good technique. First snatch is a standard from the floor snatch. Second snatch is taken to the top of the knee cap, exactly where it went in the second stop in the three stop snatch pull. From a paused position explode up and pull into a full squat. Third snatch begins from a full stand, you will bend the knees only. The bar stays in the hip while the chest stays vertical, then you jump and immediately pull under into a full overhead squat. I worked up to 103 lbs.
Met-con: 4 rounds for time:
-15 toes to bar
-15 burpee box jumps
***I subbed 20 burpees for the burpee box jumps to spare the knee and finished in 10:19
I also practiced my double-unders and got a new PR of 30 in a row--woo hoo!
7/10/12 WOD
I trained with the 9:30 a.m. Elysium class today while Marlie and Mason hung out in the kid zone. It was a little rough for Marls today but she made it.
Strength: 3 stop snatch pull, 4x3 @125% of max snatch. I warmed up to 143 lbs and did my 4 sets at that weight.
Here is an example:
Met-con: As many rounds as possible in 15 mins:
-run 200m
-20 burpees
-run 200m
-rest 2 mins
***I scaled to 250m row to spare my knee and completed 2 rounds plus up to all the burpees and 50m of the next row.
Strength: 3 stop snatch pull, 4x3 @125% of max snatch. I warmed up to 143 lbs and did my 4 sets at that weight.
Here is an example:
Met-con: As many rounds as possible in 15 mins:
-run 200m
-20 burpees
-run 200m
-rest 2 mins
***I scaled to 250m row to spare my knee and completed 2 rounds plus up to all the burpees and 50m of the next row.
7/9/12 WOD - PR
I trained with the 9:30 a.m. Elysium class today while Marls was in school and Mason slept in the swing.
Strength: Snatch balance, as heavy as possible with clean technique for 3 reps in a row. I worked up to a one rep max and got 117 lbs which is a 4 lb PR.
Met-con: 5 rounds for time:
-15 deadlifts (135/95)
- 5 thrusters (135/95)
***I scaled the workout to 15 deadlifts at 143 lbs and 7 chest to bar pull ups to spare my knee on thrusters and finished in 8:41.
Check out this video of Coach Paul exhibiting the snatch balance:
Strength: Snatch balance, as heavy as possible with clean technique for 3 reps in a row. I worked up to a one rep max and got 117 lbs which is a 4 lb PR.
Met-con: 5 rounds for time:
-15 deadlifts (135/95)
- 5 thrusters (135/95)
***I scaled the workout to 15 deadlifts at 143 lbs and 7 chest to bar pull ups to spare my knee on thrusters and finished in 8:41.
Check out this video of Coach Paul exhibiting the snatch balance:
7/5 and 7/6/12 WODs
7/6 - I trained with the 9:30 a.m. Elysium class while Marlie was in school and Mason hung out in the kids zone.
Strength: didn't write it down and cannot find my notes :-(
Met-con:
Row 250m, then max reps 95/65lb clean and jerk in 3 min, rest 1 min. 4 cycles total.
Once again, no notes.
7/5 - I trained with the 9:30 a.m. Elysium class while Marlie and Mason hung out in the kids zone.
Strength: snatch; work up to the heaviest work set by three. More than 3 fails at a given weight = done. I got up to 113 lbs.
Met-con: As many rounds as possible in 12 mins:
-15 ring dips
-30 air squats
***I completed 5 rounds plus 13 dips.
Strength: didn't write it down and cannot find my notes :-(
Met-con:
Row 250m, then max reps 95/65lb clean and jerk in 3 min, rest 1 min. 4 cycles total.
Once again, no notes.
7/5 - I trained with the 9:30 a.m. Elysium class while Marlie and Mason hung out in the kids zone.
Strength: snatch; work up to the heaviest work set by three. More than 3 fails at a given weight = done. I got up to 113 lbs.
Met-con: As many rounds as possible in 12 mins:
-15 ring dips
-30 air squats
***I completed 5 rounds plus 13 dips.
7/2/12 WOD
I trained with the 9:30 a.m. Elysium class today while Marlie was in school and Mason slept in the swing.
Strength: snatch, work up to a one rep max. My PR is 118 lbs and I got up to 113 and then tried 120 and failed. I may have gotten 118 lbs with a little more time.
Met-con: Five rounds for time of:
-20 push ups
-20 KB swings (1.5 men/ 1 pood women)
***I scaled up to the men's weight on the kettle-bells and finished in 10:15.
Strength: snatch, work up to a one rep max. My PR is 118 lbs and I got up to 113 and then tried 120 and failed. I may have gotten 118 lbs with a little more time.
Met-con: Five rounds for time of:
-20 push ups
-20 KB swings (1.5 men/ 1 pood women)
***I scaled up to the men's weight on the kettle-bells and finished in 10:15.
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