Thursday was a pretty rough day. Dragging from the lack of sleep and just a bunch of shit going on. Maybe one day something will work out.
I went in a little early to establish a new 1RM on floor press since I couldn't do it today because of school.
bar(5)-55(5)-75(3)-95(1)-115(1)-125(1)PR-130fail
I remember going for the 1RM last time I did this, like well over a year ago and my pr was like 1# for 113#. It was rather depressing. So I was pretty ecstatic to see a 12# PR at 125!
Strength: Front Squat 5-5-5 65%-70%-75% (based numbers off of 170#)
bar(5)-85(5)-110(5)-120(5)-130(5)
Even though I set my 1RM as 160 last week, I felt like I could've had 165 and Kelly's numbers were off of 170, so I just went with those weights. They actually felt pretty good. My hips don't feel as tight/bad during the front squat. I still can't figure that out. But overall, all three sets felt good. I really tried to hit the bottom of the hole and drive from there. Since that's where I catch my clean, I might as well work from there...
WOD:
5 Rounds for time of:
20 Wall ball shots (20/14)
20 Sit-ups
6:27
This wod was pretty much made for me. Wall balls are easy for me all sets were unbroken. Sit-ups were all unbroken. Feel like I've been kind of slow on those lately, so I need to get some more core work in!
Cash Out
5-5-5 Dead hang Pull-ups (blue-blue-red)
5-5-5 ring dips (purple)
*alternate movements
Feel like my pull-ups have been a struggle lately, so I'm trying to incorporate more dead hangs in again. I need to start utilizing the bar/band at home too! Ring dips actually felt really good, I need to start doing some holds and just practicing without the band. I'm determined to get those in a wod soon!
After everything, it was Hannah's Birthday so we celebrated with these cupcakes, they were pretty delish. It was like a one and done kind of cupcake, you were satisfied after having one and didn't over indulge! And Kelly brought a bottle of wine since we both had rather frustrating days!
Showing posts with label Sit-ups. Show all posts
Showing posts with label Sit-ups. Show all posts
Friday, May 4, 2012
Thursday, April 12, 2012
Here we go again
Haven't updated since Friday. Crazy busy and kind of been an emotional wreck and taking it out by snacking on too many apple chips, beef jerky and dark chocolate. blah. I wish I could fix everything with my magic wond and make everything better. :(
Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.
For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans
I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.
Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181
Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.
WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34
I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.
Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets
haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!
Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.
4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts
12:40
My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.
Now, I have like 50 bruises up and down my right leg. I love this sport.
Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.
For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans
I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.
Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181
Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.
WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34
I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.
Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets
haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!
Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.
4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts
12:40
My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.
Now, I have like 50 bruises up and down my right leg. I love this sport.
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!
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