Thrusters...

3 Rounds for time of:

10 Overhead squats (Men 95 lbs, Women 65 lbs)
10 Sumo Deadlift High Pull
10 Thrusters

My time:  9:15, Rx - PR

This time is a PR by 1:02.  This is the third time I've done this one.  The first time I was well over 11 minutes.  Last time 10:17.  Today I just wanted to be sub-10, and I did it!  Woo hoo!! The thrusters completely ate up the clock, but they always do.  I should be able to do them unbroken, but my mind takes over and says, "drop the bar", and I comply.  ;)

Strength today was 3 OHS with 2 second hold at the bottom - 5 sets.

My loads:  55-65-75-85-95

Breck's version of a 2 second hold and mine are a bit different.  Ha ha!  He was behind me judging my set of 95#, and I heard him go "that's a fast 2 seconds".  *grin* 

Ab racadabra

Total ab workout today!

3 Rounds for time of:
30 Sit-ups
25 V-ups
20 Toes to bar

My time:  17:53, Rx-ish

I remember doing this one the first time.  It's a killer!  But so good for the abs.  I was a tiny bit slower this time, but only because I'm still sore from 90 GHD's last week. Ha!

Strength today was Split Jerks

5-3-2-2-1-1-1 @ 55-75-95-105-110-115-125
Still having some pain in my leg where it was fractured.  But, as long as I do a split jerk and don't land straight down on it, it feels okay.  I know I'm kidding myself...but whatever.  I can't afford to take more time off from working out.

Sunday Runday

Got out for a run/walk today. 

30 minutes
3 minute warm up
12 rounds, run 1 min, walk 1 min
3 min cool down

Got in 2.5 miles

My fastest pace was an 8:22.  Keeping in mind I cannot keep this pace for any length of time to speak of - it was only a minute.  Ha ha!  But if I could do that for two minutes, I'd be doing something! 

TGIF!

21 Deadlifts (225#, 155#)
400 meter Run
18 Deadlifts
400 meter Run
15 Deadlifts
400 meter Run
12 Deadlifts
400 meter Run

My time:  17:26 Rx

See that ^?  RX!!  Woo hoo!  I didn't set any speed records, but I did the entire thing, as prescribed.  My Rx days are few and far between, so I have to celebrate.  My running was super slow, however, I didn't have any pain in my leg where the stress fracture was.  This is excellent.  Muscles in my calves, a different story.  But I foam rolled and used that lacrosse ball afterward (ouch) and I'm feeling fine now.

 

Strength today was shoulder press (yawn)
5 x 5 @ 45-5055-60-65


TGIF!

Day 4

Promised myself I would make it 5 days in a row this week.  I had to force myself out of bed this morning.  The WOD consisted of two things that are not "in my toolbox" as Breck puts it.  Ah, but I can always get a good workout, so I went anyway.

Here's what was posted:

With a 20 minute time limit:
1 L pull-up
2 One legged squats (alternating legs)
2 L pull-ups
4 One legged squats
3 L pull-ups
6 One legged squats
4 L pull-ups
8 One legged squats
etc....

Here is what I actually did:

1 strict pull up, 2 pistols holding onto parallel bars, 3 GHD sit ups
1 strict, 1 kip PLU, 4 pistols, 6 GHD sit ups
1 strict, 2 kip PLU, 6 pistols, 9 GHD sit ups
1 strict, 3 kip PLU, 8 pistols, 12 GHD sit ups
1 strict, 4 kip PLU, 10 pistols, 20 air squats, 15 GHD sit ups

Then went AMRAP for remaining time with this rep scheme:
1 strict, 4 kip PLU, 30 air squats, 15 GHD sit ups

Got in 4 rds plus 10 squats

Totals: 35 pull ups, 30 pistols, 130 squats, 90 GHD’s

Strength today was front squat.  It's been a while!!

rep scheme:  5-3-2-2-1-1-1
my loads:  85-95-105-110-115-125-135

After the WOD I was complaining about this huge knot in my calf muscle.  Jeremy kindly offered me a lacrosse ball to massage it with.  He actually massaged it a bit, and pressed down on the knot - he has strong hands!  Thought I was gonna pass out.  Haha!  That knot is super tight and sore.  I'll work it out though.  Whew!!

“The New Nurse”

As many rounds as possible in 20 minutes of:
9 Burpee box jump on and over (24”, 20”)
24 Kettlebell swings (55#, 35#)
67 Double unders

My score:  2 rounds + 52 double unders

Holy moly!  My double unders need work again.  It's been a LONG time since I've done any considerable number of them. Between having a stress fracture and letting that heal up, and having two respiratory infections this summer, my cardio endurance has tanked!  Even when I could string together some decent sets, my lungs would just go "uh, no f*cking way" and I'd have to stop and rest.  Anyway, I have whip marks all down my left arm from the rope slashing me when I tripped a zillion times

I did, however, do all the kettlebells unbroken.  Ha ha!  3 sets of 24.  I guess that's respectable, right? All in all a decent workout. 

Strength today was a mish-mash of bench press, pull up, rope "climbs", and double unders.  I"ll just say I participated and leave it at that.

Fran In Disguise

“Josh“
For time:
21 Overhead squats (95#,65#)
42 Pull-ups
15 Overhead squats (95#,65#)
30 Pull-ups
9 Overhead squats (95#,65#)
18 Pull-ups

My time: 11:16, modified

Okay, I modified this and just did 21-15-9 of everything.  Essentially Fran with OHS.  I wanted to keep my time about that of everyone else, and I knew doing all those pull ups would take me at least another 7-8 minutes.  SO.  There.  I worked out. 

Strength was a complex:

Hang Power Snatch - Snatch Balance - Squat Snatch - touch & go

My loads:

45-50-55-55-55-65-70

On the last rep, the "squat snatch" was just a power snatch.  Didn't land in a squat.  

Feeling great!

Finally I think I'm over this crud.  I have a tiny bit of congestion remaining but nothing compared to what it was a few days ago.  I was excited to get up and work out this morning, actually having some energy for a change!!

We had our choice of three versions of the WOD today:

3 Rounds for time of:
20 Meter handstand walk
30 Wall ball shots (20#,14#)
40 Meter barbell overhead walk (185#,125#)
or
3 Rounds for time of:
20 Handstand push-ups
30 Wall ball shots (16#,10#)
40 Meter barbell overhead walk (135#,95#)
or
3 Rounds for time of:
20 Push-ups
30 Wall ball shots (12#,6#)
40 Meter barbell overhead walk (95#,65#)

I chose the last one (of course I did!!  6 lb wallball?  Hello!!)

My time:  15:54


This was fun, and still a challenge.  Yeah, I should've gone heavier on the wallball, but whatevs.  It just felt good to work out and be able to breathe at the same time!  Can't wait for tomorrow. 

Strength was C&J 10 singles
My loads:  55-65-70-75-80-85-95-105-115-125 (failed on jerk)

Got that last one up high enough but just failed to get under it all the way and lock out.  

On a good day...

...I would love this workout!  Actually I loved it today, but my lungs made it a wee bit difficult.  I'm still coughing like crazy trying to get this stuff out of my chest. 

WOD

10-9-8-7-6-5-4-3-2 & 1 rep rounds for time of:

Power clean (Men 135 lbs, Women 85 lbs)
Push jerk (Men 135 lbs, Women 85 lbs)

My time:  15:53, Rx

So, the first 9 cleans were unbroken and then I picked up to do the 10th and start on my 10 jerks.  Holy Cow!  I felt like I was pushing 200 lbs over my head.  I realized I was using some pretty crappy form and honestly trying to just push press it, so I put it down, re-grouped and got back after it.  I broke this up a lot more than I would have if I were not sick, obviously.  My breathing just isn't right yet, but I'm getting there.  After the round of 7, I didn't even care about my time -  I was just determined to finish this!

I would love to do this one when I'm feeling good!  

Starting to feel human again.

I think I'm on the road to recovery again.  It seems like I just got over a respiratory infection not too long ago, and here I am fighting back from another one.  This started as a sinus infection and quickly moved into my chest.  After 5 days of antibiotics I'm starting to feel a bit better. 

This morning's WOD included running, so I decided I'd scale it way back, just because I still have so much crud in  my lungs.  Turns out it was plenty of exercise for me.  If I didn't have to go to work today I'd just stay home and sleep, because the workout wore me out!


I did:

10 db sq clean 15#
200m run
15 db thrusters 15#
200m run
25 kettle bell swings 20#
200 m run

My time: 7:25

Strength was a dumbbell complex:  1 squat clean, to two thrusters

My loads:  15-20-25-30-35

Again, this was plenty.  We went for 10 minutes, but 5 was enough for me.  I needed to rest up before the WOD. 

Hoping tomorrow I'll be stronger.

Bleh!

Can I please stop being sick? 

It seems like I just got over some respiratory crap a couple months ago, and now I have my annual sinus infection.  Seriously annoying, and a waste of time.

I have a pounding headache, head full of snot and zero energy. 

Got some antibiotics and a steroid shot yesterday.  Hoping I'll have some energy by Monday. 

In the meantime...

TGIF!

New PR! Woo!!!

Well, let me get right to the good stuff:  I set a new PR today.  It's been a while since I've PR'd on anything so, I'm pretty excited about it. 

The new PR is 100 lbs Power Snatch! 

Rep Scheme: 3-2-2-1-1-1
My loads:  65-70-75-80-90-100(f)-100(f )- 100 PR (with some coaching from Breck, I finally nailed it!)

I did a happy dance afterward. 


WOD:
21-15-9 rep rounds for time of:
Power snatch (Men 115 lbs, Women 75 lbs)
Box Jumps (Men 24” box, Women 20” box)

My time:  10:57

I used 75#, but I stepped the box instead of jumping.  This was a tough one.  But I was still happy because of my PR so I didn't care that I was slow as heck. 

Tough Morning!

For time:

20 Push jerks (Men 135 lbs, Women 95 lbs)
4-50’ Sled push (Men sled + 45 lbs, Women empty sled)
15 Push jerks
3-50’ Sled push
10 Push jerks
2-50’ Sled push
5 Push jerks
1-50’ Sled push

 My time:  15:22, scaled to 75#

It has been three hours since I finished the WOD and I'm still exhausted.  Those sled pushes just ate me up this morning.  I got stuck on a rock and couldn't get it dislodged.  I switched sleds the next round and hit another damn rock.  Ha!  Every muscle in my legs was burning like crazy.  I got through it, but I seriously wanted to just quit in the middle of round one.  The push jerks were almost like a rest break for me.  If I had gone heavier I wouldn't have made it.  So glad I scaled the weight!

Strength was push jerks 5 x 3
My loads:  65-95-105-110

Notice I didn't do a 5th set?  ;)

TGIF!

I was rebellious this morning.  To begin with, I barely slept.  My husband snored like a grizzly last night and at one point I even contemplated putting a pillow over his head.  It was a fleeting thought, and I laughed at myself for even thinking it.  But Holy Smokes - he can snore!  I'm wearing the best earplugs money can buy and I can STILL hear him.  Maybe I should add on my noise-cancelling headphones? 

Anyway, as I was saying, I was rebellious this morning.  The strength was The Bear Complex.  Just one "max" set.  But I did not have any interest in doing that, so I worked on my favorite lift, Squat Cleans! 

My reps/loads:  5-3-2-1-1-1 @ 65-85-105-115-120-125

Sure felt good to do a few of those.  It's been a while!  I was nowhere near a PR, but still felt good. And it felt good to be a little rebellious too.  :)

WOD:

5 Rounds for time of:
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
9 Ring dips
6 Handstand push-ups

My time:  12:37

I was about 14 seconds faster than last time we did this.  I used the 14# ball today and it didn't seem like too much torture, with only 12 reps per round.  My bar dips, though still not too deep, are getting better.  I think.  I bet Breck doesn't think so.  Ha ha! And, I of course used 2 abmats for my HSPU.

Ready for the weekend.

Except we cancelled our pool party for tomorrow.  :(

TGIF!!

Thursday...can't think of a catchy title.

2 Rounds for time of:

40 Box jumps (24”, 20”)
20 Deadlifts (225#, 155#)
10 Muscle ups (substitute HSPU’s or wall climbs)

My time:  12:03

I did box step-ups instead of jumps, and HSPU instead of m/u.  Kept the Rx weight on the deadlifts.  I was surprised I had to break up the DL  - 155 isn't that heavy.  But it was today!  I was super winded after the box steps. 


Our strength today was 10 minutes, run 200m on even minutes and max rep back squats odd minutes at 50% 1RM.  I chose 115# and did 5 reps each round.  Running 200 m took me for-ev-er!!!  I'll get back to a decent speed, eventually.

What day is it even??

Oh, what a great holiday weekend!  Had some friends in from Houston for several days.  We picked them up from the airport on Friday morning and proceeded to go into full party mode.  We drank, we swam, we ate.  Oh, the food!  Sushi.  Pasta.  Homemade Ice Cream.  Chicken Fried BACON!! Fajitas.  Steaks.  Biscuits and Gravy.  And on and on and on. Not to even mention the volume of beer we put down. I am not touching the scales for a week, minimum. 

So, back at it today.  It felt super great to have a barbell in my hands.  Our strength was Hang Power Cleans and I was working on the assumption that my 1 rep max was 135.  I was so wrong.  Ha ha!  My 1 rep max was actually 115.  But I didn't have a clue.  So, I lifted heavier than I should have, but surprisingly I did great. 

Hang Power Clean
5 x 3 @ 85
5 x 2 @ 105
5 x 1 @ 115

WOD:

Helen
3 Rounds for time:
Run 400 meters
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups

My time:  16:40, Rx

This is a dismal time for Helen. However, I have not run in about two months, and I was super slow.  Add to that my pull-ups were all done in sets of two.  Haha!  Yeah.  Slacker, I know.  I did do all the KBS unbroken if that counts for any points.  I was trying to make up time on those.  Anyway, it felt awesome to run.  No pain, and I think I'm going to enjoy these new shoes.