It's been really hard to concentrate at work lately. I just have no motivation to be there.. two weeks from today, we'll be on our way to North Carolina for a mini vacay and I can't freaking wait!
Strength:
OHS 5-5-5+
85-98-112(8)
Loved seeing these for strength. We've barely worked these and it's a refresher from all the back squat and front squat work. The last set I really wanted to get 10 reps, but my wrists weren't having any of it. I tried to stabilize, but I droped the bar because my wrists were hurting too bad. ugh. Worked on getting full depth on all these reps, ass to ankle. I catch every snatch at the bottom, so I might as well work that depth here!
WOD:
16:00 Amrap of:
15 ball slams (30/20)
200m run
30 Double Unders
7+3
I don't know if it was the fact that this was my 4th day in a row, but after the second round I was beat. I felt like this was going to be a hard earned workout, but I was shooting for near 8 rounds. ALL 7 rounds of my double unders were unbroken. That was awesome! Same with ball slams. My runs were pretty sluggish. I used that as my rest to get back in there and crank out my du's. Hoping my runs will pick up, they've been pretty slow lately.
cash out: 5 turkish get ups each side with 35# kb. then 3 x 4 dead hangs with red band.
Showing posts with label Double Unders. Show all posts
Showing posts with label Double Unders. Show all posts
Thursday, May 10, 2012
Friday, April 20, 2012
Press and Couplet
I'm a firm believer that everything happens for a reason. But sometimes it's hard not to question WTF, why?! It's been a rough couple of days emotionally, but we'll get through this. Yesterday's constant support on Facebook was so overwhelming, but kept a smile on my face all day.
Strength:
Press: 4-4-4-4-4 @ 80% of 1RM - 76#
Not much to say here. Press is a hard movement. I haven't increased my press in over a year. hopefully that'll change next week..
WOD:
5 rounds for time of:
10 Push Press 65#
40 Double unders
5:59
-My goal was under 6:00...I beat that by one second! :)
-All push presses were unbroken, never dropped the bar.
-First round of double unders unbroken, second and third were 25-15, fourth and fifth were pretty spastic.
-Got me breathing heavy and the shoulders were smoked
Strength:
Press: 4-4-4-4-4 @ 80% of 1RM - 76#
Not much to say here. Press is a hard movement. I haven't increased my press in over a year. hopefully that'll change next week..
WOD:
5 rounds for time of:
10 Push Press 65#
40 Double unders
5:59
-My goal was under 6:00...I beat that by one second! :)
-All push presses were unbroken, never dropped the bar.
-First round of double unders unbroken, second and third were 25-15, fourth and fifth were pretty spastic.
-Got me breathing heavy and the shoulders were smoked
Tuesday, March 20, 2012
Open WOD 12.4
For some reason or another this WOD was haunting me during the week. Thursday night I couldn't sleep if my life depended on it. I was tossing and turning all night. Waking up thinking about this damn WOD. WHY on earth was this happening? Wall balls and DU's are two of my best movements and I knew a muscle up wasn't really within reach. Not trying to be pesismistic, but at that point I didn't have a ring dip and I don't have the strongest pull-ups either. So what was my deal?!
Woke up Sunday morning earlier than planned again. Apparently my body doesn't want me to get more thatn 7.5 hours straight of sleep. Lame. Because I could use more! Anyway, felt good and a lot less anxious. Didn't really have a plan for the wod, except to get 240.
Open WOD 12.4
12:00 AMRAP
150 wall balls 14# ball 9 foot target
90 Double Unders
30 Muscle Ups
240 reps
Brandon volunteered to count for me, which I was happy with. He's really good and giving short cues and keeping you moving. We decided at before the wod started to go with sets of 15 then a few seconds rest. I got to 90 on sets of 15, then did 6 sets of 10 for the last 60 reps. I finished the wall balls around 8:00. I was happy with that, obviously not my best "Karen" time, but that's not what I was going for. I just wanted to pace it so I finished them without being completely gased for the DU's.
Walked over to my rope, took a few seconds to breathe then busted out 30 du's. I was very surprised by this because I figured my shoulders would be smoked. I could've gone longer, but decided to force myself to rest so I didn't trip up a lot on the last 60. I think I then did 10-10-15-15. Pretty great sets overall for me not wanting to go all out. My calves were definitely feeling it here.
I finished with about 1:57 on the clock to get upstairs and play around on the rings. I took a couple breaths jumped up and went after it. Probably the closest I've been, but I still have a long way to go. Made two other attempts before the clock ran out.
Overall, happy with this performance. Got what I wanted, so that's all I can ask for. Brandon was funny when he said "you aren't even tired from this, are you?" I by no means was gased and probably could've gone for a run or something after. But filled my duties of cheering and counting for others.
I have to say my mom is awesome. Every week she inspires me more and more. She needs to give herself more credit for how awesome she is and how hard she pushes herself!!
Woke up Sunday morning earlier than planned again. Apparently my body doesn't want me to get more thatn 7.5 hours straight of sleep. Lame. Because I could use more! Anyway, felt good and a lot less anxious. Didn't really have a plan for the wod, except to get 240.
Open WOD 12.4
12:00 AMRAP
150 wall balls 14# ball 9 foot target
90 Double Unders
30 Muscle Ups
240 reps
Brandon volunteered to count for me, which I was happy with. He's really good and giving short cues and keeping you moving. We decided at before the wod started to go with sets of 15 then a few seconds rest. I got to 90 on sets of 15, then did 6 sets of 10 for the last 60 reps. I finished the wall balls around 8:00. I was happy with that, obviously not my best "Karen" time, but that's not what I was going for. I just wanted to pace it so I finished them without being completely gased for the DU's.
Walked over to my rope, took a few seconds to breathe then busted out 30 du's. I was very surprised by this because I figured my shoulders would be smoked. I could've gone longer, but decided to force myself to rest so I didn't trip up a lot on the last 60. I think I then did 10-10-15-15. Pretty great sets overall for me not wanting to go all out. My calves were definitely feeling it here.
I finished with about 1:57 on the clock to get upstairs and play around on the rings. I took a couple breaths jumped up and went after it. Probably the closest I've been, but I still have a long way to go. Made two other attempts before the clock ran out.
Overall, happy with this performance. Got what I wanted, so that's all I can ask for. Brandon was funny when he said "you aren't even tired from this, are you?" I by no means was gased and probably could've gone for a run or something after. But filled my duties of cheering and counting for others.
I have to say my mom is awesome. Every week she inspires me more and more. She needs to give herself more credit for how awesome she is and how hard she pushes herself!!
Tuesday, March 13, 2012
Catch up
I forgot to post about a couple of WOds last week, so time to catch up.
Thursday we did some prep for 12.3. But we started off with strength of 5x5 deadhang pull-ups and 5x5 ring dips. Ideally these were weighted, but I'm far from adding weight. I'd actually like to lose weight to make these easier. I did the pull-ups on the red band for the first two sets then went to the blue band. For the ring dips I tried the first one of every set unassisted then went to purple for all the other reps. Still need to work on static holds for this!
Next, was on to prep for 12.3. We did:
4:00 AMRAP
12 Push Jerk (75#)
6 T2B
1:00 Rest
2:00 AMRAP
Box Jumps (20") Open standards
I believe I got almost 4 rounds in the first amrap then I got 47 box jumps. the bar felt heavy and my kip for my T2B was on and off. Some were good, some were just awful. I've been doing box jumps to this standard since regionals last year, so I was pretty comfortable with that. Ovearll it gave me an idea of how to pace 12.3 on Sunday.
Friday, I took the day off work to go to the Dr. I've had a pretty persistant cough since the beginning of February, and my boss finally told me to take the day off and go to the dr. so that was pretty sweet. Finally got some antibiotics and the cough is almost gone.
Decided to hit up the 9:30AM class since I had school and night. It's been the first Friday workout I've had in awhile. But it was nice to get a workout in, in the morning.
Strength: Front Squat. Don't remember my numbers, but I know the last set felt heavy and was fought for.
WOD:
250M Row
50 Double Unders
25 Sit-ups (GHD)
250M Row
50 Double Unders
25 Back Extensions (GHD)
250M Row
50 Double Unders
25 Russian Twists (14# ball)
10:38
Loved this WOD. It was written on the board with regular ab mat sit-ups and floor back extensions. But I wanted an extra challenge since I can fly through those easily, so I went up and used the GHD. Definitely glad I did that because it gave that extra push. Double unders were pretty good, just my calves were tired from the box jumps the night before and my shoulders have really been tiring on those! Overall great wod!
Thursday we did some prep for 12.3. But we started off with strength of 5x5 deadhang pull-ups and 5x5 ring dips. Ideally these were weighted, but I'm far from adding weight. I'd actually like to lose weight to make these easier. I did the pull-ups on the red band for the first two sets then went to the blue band. For the ring dips I tried the first one of every set unassisted then went to purple for all the other reps. Still need to work on static holds for this!
Next, was on to prep for 12.3. We did:
4:00 AMRAP
12 Push Jerk (75#)
6 T2B
1:00 Rest
2:00 AMRAP
Box Jumps (20") Open standards
I believe I got almost 4 rounds in the first amrap then I got 47 box jumps. the bar felt heavy and my kip for my T2B was on and off. Some were good, some were just awful. I've been doing box jumps to this standard since regionals last year, so I was pretty comfortable with that. Ovearll it gave me an idea of how to pace 12.3 on Sunday.
Friday, I took the day off work to go to the Dr. I've had a pretty persistant cough since the beginning of February, and my boss finally told me to take the day off and go to the dr. so that was pretty sweet. Finally got some antibiotics and the cough is almost gone.
Decided to hit up the 9:30AM class since I had school and night. It's been the first Friday workout I've had in awhile. But it was nice to get a workout in, in the morning.
Strength: Front Squat. Don't remember my numbers, but I know the last set felt heavy and was fought for.
WOD:
250M Row
50 Double Unders
25 Sit-ups (GHD)
250M Row
50 Double Unders
25 Back Extensions (GHD)
250M Row
50 Double Unders
25 Russian Twists (14# ball)
10:38
Loved this WOD. It was written on the board with regular ab mat sit-ups and floor back extensions. But I wanted an extra challenge since I can fly through those easily, so I went up and used the GHD. Definitely glad I did that because it gave that extra push. Double unders were pretty good, just my calves were tired from the box jumps the night before and my shoulders have really been tiring on those! Overall great wod!
Thursday, January 12, 2012
Snow and deadlifts!
Anyone else as excited for snow as I am?! LOVE it! The first snow fall is so pretty and relaxing! Just hope everyone is safe out there!
Strength: Deadlift 1-1-1-1-1
173-193-213-233PR-243PR (12#)
This week has been a bit of a roller coaster at the gym. I've been able to make small PR's, which is I guess is to be expected since I'm still at that year and a half mark. So I won't be making HUGE gains. I was a little nervous for setting a SRM today on the deadlift. Given that I've had a few back issues this year and haven't gone for a heavy single since January last year. But nonetheless, I was ready to tackle it but be cautious at the same time.
Mom and I shared a bar. I love watching mom lift, it's so great to see how far she's come in the gym and that she's not afraid to lift heavy weights. I believe she finished at 233# which was like a 30+ lb PR! So proud of her!
I warmed up with a few light sets just to get my back settled in and loose and ready to go. My first heavy single was at 173 and I slowly went up from there. 231 was my old SRM so I wanted to make sure that my fourth heavy single was over my old PR. 233 felt great going up, so I went up to 243. My lower back felt great through all the reps, which is where I've been having my problems. However, at 243, my upper back kind of rounded. It didn't feel terrible, but I know it wasn't the best. I decided to try and add 10 more pounds. I set up and went to pull, but could tell my upper back was going to start rounding again and decided not to follow through with the lift and just leave the bar happy with my 243 PR. I'm ready to tackle it again in the future. Maybe one day I'll make 300 :-P
WOD:
10:00 Amrap of:
10 Power cleans (115/75#)
20 wall ball sit ups (20/14#)
30 Double Unders
4 rounds +40 reps
I loved this wod! I was ready to get after this one since it was all movements I really like. My rounds of cleans were unbroken, unbroken, 9-1, 6-4, 6-4. These felt a lot better than the ones on Sunday during the hero wod. I think the additional 10# helped me keep better form. All wall ball sit ups were unbroken, and sheesh I forgot how much of a shoulder burner these are! My double unders went unbroken, 29-1 ugh!!, unbroken, 22-5-3, 10. I'm pretty sure that is the absolute most frustrating thing when you trip up on the last rep. ugh. I was shooting to beat 4 rounds and was ideally hoping I could stretch it to 5 full rounds, but fell just short of that. If I didn't trip up on the du's, I probably could've gotten all 5 rounds.
I finished off with 4 rounds of box dips to work on my triceps and keeping my arms close to my body, so I can get those ring dips. I did 4 rounds of 8 reps.
Overall, great day in the gym. Can't wait to get after the cleans tomorrow!
Strength: Deadlift 1-1-1-1-1
173-193-213-233PR-243PR (12#)
This week has been a bit of a roller coaster at the gym. I've been able to make small PR's, which is I guess is to be expected since I'm still at that year and a half mark. So I won't be making HUGE gains. I was a little nervous for setting a SRM today on the deadlift. Given that I've had a few back issues this year and haven't gone for a heavy single since January last year. But nonetheless, I was ready to tackle it but be cautious at the same time.
Mom and I shared a bar. I love watching mom lift, it's so great to see how far she's come in the gym and that she's not afraid to lift heavy weights. I believe she finished at 233# which was like a 30+ lb PR! So proud of her!
I warmed up with a few light sets just to get my back settled in and loose and ready to go. My first heavy single was at 173 and I slowly went up from there. 231 was my old SRM so I wanted to make sure that my fourth heavy single was over my old PR. 233 felt great going up, so I went up to 243. My lower back felt great through all the reps, which is where I've been having my problems. However, at 243, my upper back kind of rounded. It didn't feel terrible, but I know it wasn't the best. I decided to try and add 10 more pounds. I set up and went to pull, but could tell my upper back was going to start rounding again and decided not to follow through with the lift and just leave the bar happy with my 243 PR. I'm ready to tackle it again in the future. Maybe one day I'll make 300 :-P
WOD:
10:00 Amrap of:
10 Power cleans (115/75#)
20 wall ball sit ups (20/14#)
30 Double Unders
4 rounds +40 reps
I loved this wod! I was ready to get after this one since it was all movements I really like. My rounds of cleans were unbroken, unbroken, 9-1, 6-4, 6-4. These felt a lot better than the ones on Sunday during the hero wod. I think the additional 10# helped me keep better form. All wall ball sit ups were unbroken, and sheesh I forgot how much of a shoulder burner these are! My double unders went unbroken, 29-1 ugh!!, unbroken, 22-5-3, 10. I'm pretty sure that is the absolute most frustrating thing when you trip up on the last rep. ugh. I was shooting to beat 4 rounds and was ideally hoping I could stretch it to 5 full rounds, but fell just short of that. If I didn't trip up on the du's, I probably could've gotten all 5 rounds.
I finished off with 4 rounds of box dips to work on my triceps and keeping my arms close to my body, so I can get those ring dips. I did 4 rounds of 8 reps.
Overall, great day in the gym. Can't wait to get after the cleans tomorrow!
Tuesday, January 10, 2012
A Small PR
Yesterday I decided to start the Leangains approach to eating to see if this has any success to my hopes of leaning out. Basically it's intermittent fasting. So I'll fast for 14-16 hours every day with the majority being at night and then have an 8-10 hour eating window. My first meal every day will be between 11 and noon and I will end my eating at 9. So yesterday I ate a small meal at 11 and 2:45 and my largest meal after my workout. The actual program says to eat an hour and a half to two hours before you workout, but with my commute to work, that's hard to do. I'm going to take this approach for a few week and see what kind of progress I make...
It's Single Rep Max Week! Cheers to getting over my plataues!
Strength: Front Squat 1-1-1-1-1
5 @ 65#
3 @ 83 #
1 @ 105#
1 @ 125#
1 @ 150# (unevenly loaded bar)PR
1@ 155# PR
1 @ 165# fail (about 6 attempts?)
I'm really excited to get after the lifts this week to see how much progress I've made. But I won't lie, I'm a little nervous too. My old SRM for my Front Squat was last May at 147#. I was really shooting to get 165, but just didn't have it in me last night. 155 went up pretty easily so I figured I'd jump up to 165 and give it a go. Each attemp I would get up to a point, probably 45 degrees and couldn't go any further. I couldn't get those last few inches. SO incredibly frustrating. By the end I just tired myself out. I KNOW I have 165, I'll have to attempt it again sometime soon...
WOD:
500m Row - 1:52
4 Rounds of:
5 Burpees
10 Jerks (115/75#)
20 Double Unders
8:31
I had a few goals for this:
-hard and fast row - pretty good, only a few seconds of my personal best 500m
-fast burpees - kind of slowed down on the third round
-unbroken Jerks - first round unbroke, last 3 were 5-5
-unbroken Double Unders - unbroken, 16-4, 13-7, unbroken
Overall this WOD went pretty well and fast. Took a few too many breaths to start the double unders each round which would've shortened my time. Jerks just got heavy. Again, need to get stronger upper body. Skill work hopefully will kick in soon with that!
It's Single Rep Max Week! Cheers to getting over my plataues!
Strength: Front Squat 1-1-1-1-1
5 @ 65#
3 @ 83 #
1 @ 105#
1 @ 125#
1 @ 150# (unevenly loaded bar)PR
1@ 155# PR
1 @ 165# fail (about 6 attempts?)
I'm really excited to get after the lifts this week to see how much progress I've made. But I won't lie, I'm a little nervous too. My old SRM for my Front Squat was last May at 147#. I was really shooting to get 165, but just didn't have it in me last night. 155 went up pretty easily so I figured I'd jump up to 165 and give it a go. Each attemp I would get up to a point, probably 45 degrees and couldn't go any further. I couldn't get those last few inches. SO incredibly frustrating. By the end I just tired myself out. I KNOW I have 165, I'll have to attempt it again sometime soon...
WOD:
500m Row - 1:52
4 Rounds of:
5 Burpees
10 Jerks (115/75#)
20 Double Unders
8:31
I had a few goals for this:
-hard and fast row - pretty good, only a few seconds of my personal best 500m
-fast burpees - kind of slowed down on the third round
-unbroken Jerks - first round unbroke, last 3 were 5-5
-unbroken Double Unders - unbroken, 16-4, 13-7, unbroken
Overall this WOD went pretty well and fast. Took a few too many breaths to start the double unders each round which would've shortened my time. Jerks just got heavy. Again, need to get stronger upper body. Skill work hopefully will kick in soon with that!
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