Shoulder press
95x5
115x3
125x1
130x1
135x1 (PR)
140x1 (F)
I finally broke through the barrier keeping me below the 130lb mark. I attribute it to just doing more shoulder work. From split jerks to 1 arm dumbbell presses.
METCON
Angie
100 pullups
100 push ups
100 sit ups
100 squats
19:03
I was 2 minutes below a PR. The pull ups were hard and i was slower than normal at them. The push ups probably took me the longest. Something I have done this week really affected the push ups. I took more than 5 minutes to do them.
25 September 2009
23 September 2009
Wednesday
I warmed up doing gymnastic movements. Bar muscle ups, (trying to get them consecutively) handstand holds. GHD situps, and hip & back extensions.
METCON
21-15-9
115lb Power Snatch
24" box jump
10:19
I REALLY liked this WOD. The weight was manageable but heavy enough to force rest and forced to break the rounds up. The box jumps tipped it in. I thought about Knee's to elbows instead of the box jumps. I think this was the better choice.
I believe this will be a new benchmark WOD for me.
METCON
21-15-9
115lb Power Snatch
24" box jump
10:19
I REALLY liked this WOD. The weight was manageable but heavy enough to force rest and forced to break the rounds up. The box jumps tipped it in. I thought about Knee's to elbows instead of the box jumps. I think this was the better choice.
I believe this will be a new benchmark WOD for me.
22 September 2009
Tuesday
200 double unders for time:
3:40
Went on a long rune 30:02, I have not mapped out the run yet I am guessing 3.75. Decent run, a few hills, felt good to run with someone again.
3:40
Went on a long rune 30:02, I have not mapped out the run yet I am guessing 3.75. Decent run, a few hills, felt good to run with someone again.
Monday
3 rounds for time
using 135lb barbell do the following
15 deadlifs, 12 Hang power cleans, 9 front squats, 6 push jerks,
note: the original WOD was 5 rounds, due to time and honestly motivation we dialed it back to 3 rounds.
16:30rx effort was on the PatM scale of 1-5, probably a 3.
using 135lb barbell do the following
15 deadlifs, 12 Hang power cleans, 9 front squats, 6 push jerks,
note: the original WOD was 5 rounds, due to time and honestly motivation we dialed it back to 3 rounds.
16:30rx effort was on the PatM scale of 1-5, probably a 3.
21 September 2009
Friday
Snatch Balance
45x5
95x5
115x3
125x3
135x2
I really just focused on landing solid under the bar, and a little trick I picked up was to try and pull the bar apart with my grip. It seemd to help me lock out under the bar a bit more.
I then attempted Isabel Rx. I attempted several 135lb snatches (power and squat) and failed many and did a total of 10 good ones. I will attempt this WOD again in a few weeks.
This is one of my goals for the year, is to complete ALL CF WOD's as RX, Isabel is the only one I have not been able to do.
45x5
95x5
115x3
125x3
135x2
I really just focused on landing solid under the bar, and a little trick I picked up was to try and pull the bar apart with my grip. It seemd to help me lock out under the bar a bit more.
I then attempted Isabel Rx. I attempted several 135lb snatches (power and squat) and failed many and did a total of 10 good ones. I will attempt this WOD again in a few weeks.
This is one of my goals for the year, is to complete ALL CF WOD's as RX, Isabel is the only one I have not been able to do.
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