The Compound

Strength: Clean & Jerk 2-2-2-1-1-1

2x75, 2x75, 2x95, 1x05, 1x110, 1x115 (PR). Think I can still do more. Need to get my elbows out more. And NO JUMPING.

WOD: 6 rounds for time:
- 7 Power Cleans 65-75% of todays heaviest 
- 21 Air Squats 
- 20yrd Bear Crawl

Finished 10:39. Unbroken squats. 

Strength: Front Squat 3-3-3-3-3 
3x95, 3x115, 3x135, 3x155
PR


WOD: AMRAP in 12:00:
- 3 Front Squat 65-75% of your heaviest set today (take from ground) @100#
- 6 Chest to Bar Pull Ups
- 12 Push Ups

7 rounds with blue then green band and 100lbs. AND didn't take from the ground...didn't notice that part! Oops (plus, I can't really clean that much anyways...)

Home

No Strength

Conditioning:
8 rounds of Cindy

Finished in 11:29.
Used a band and did strict pull ups (trying to work on those rather than kipping). I have been so tired and hungry the last two days, so I've been taking it easier.

Did 4 rounds of lunges while holding Audrey. Kinda counts, right?

Home

No Strength today

WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)

18:05. First time doing Nancy. Hard!

Home

Strength: Barbell Row 5x5

45x5, 65x5, 75x5, 80x5, 95x5 (first time doing this)

WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips

Did 65lb power (tried full, but it was too hard). 
Used smallest blue band. HARD! First time doing ring dips.
Finished in 8:44

Home

"Cindy" AMRAP in 20 minutes

Did this one instead of working out at The Compound's free Saturday class. Finished 14 rounds, 5 push ups, and 5 pull ups! Level 2 Fitness is 12 rounds, so I passed that!

I need to work on stringing together my pull ups though. Need to push back after getting the pull up. I'll work on that. But overall, I'm feeling pretty happy!

The Compound

Strength:  Overhead Squat, 1 rm 

Worked up to 110x1. First time doing overhead squats. Felt like I could've done a bit more but I was running out of time.

WOD: "Cindy"
Complete as many rounds possible in 20:00 of: 
- 5 Pull Ups 
- 10 Push Ups
- 15 Squats

If you don't have pull ups, you can complete "Cindy" with jumping pull ups  -OR-

"Christine"
3 rounds for time:
- 500m Row
- 12 Deadlifts @ 95lb
- 21 Box Jumps @ 20" (should've probably done 24")

I wanted to try "Cindy" but was told that I should do "Christine" because the coach didn't want me to do assisted pull ups if it got too hard. I was a little bummed because I think I would've been fine; I've done 5 rounds of "Cindy" earlier this week in 5:45, which I thought was pretty good. But I finished "Christine" in 13:55 (I think). It was a good workout. I ate some sweet potatoes after the workout because I think I need some carbs since I was dragging a bit today.

Home

Strength
Floor (bench) press 1RM

105x1. First time doing floor press.

WOD
75 Thrusters with 45lb bar

Done in 6:45.

Home

Strength
Snatch 1RM
Attempted 95 several times...almost made it. Need more smaller weights (1lb, 2.5lb, 5lb plates).

WOD
- 5 rounds of "Cindy"
        - 5 Pull Ups
        - 10 Push Ups
        - 15 Squats

Finished in 5:45. Worked hard but need to string together more than 2 pull ups at a time.  

The Compound

Skill:  Movement reviews

WOD:  "Happy Early Mother's Day"
- 400m Run
- 21 Kettlebell Swings
- 400m Run
- 15 Kettlebell Swings
- 400m Run
- 9 Kettlebell Swings
- 100 Sit Ups

Did 35lb KB...too light. Go up! And did warrior sit-ups (hard!). 

Home

Strength
Back Squat 3x5
155x3x5

Conditioning
4 rounds
10 handstand pushups
20 lunges @35

Next time do 5 rounds AND 20 handstand pushups!

Home

Skill: Ring Row
Got to two 55lb plates at 4 reps.

WOD:  For time:
- 70 Sumo Deadlift High Pull (45/ 35#)
- 50 Thrusters (45/35#)
- 30 Pull Ups

Had to use 45lbs since that's the bar at home. It took 13 minutes (compared to 8 minutes posted by one person at The Compound). Had to stop a few times for Audrey and I was going slow (felt slow, at least).

Home

Skill:  Deadlifts
2 reps every 30 seconds for 6:00@ 65% 

Did 115 lbs (65% of 175)


WOD:  7 rounds for time:
- 10 Deadlift
- 8 Hang Power Cleans
- 6 Push Presses
@ 95/65# 

Did rx 65lbs. Finished in 19:21...really tough!!! Still having a tough time with power cleans. It helped to practice beforehand with the broom handle with Dev.

The Compound

Skill: review workout

WOD: For Time (35min time cap)
- 1 mile Run
- 50 Burpees
- 800m Run
- 50 Pull Ups
- 400m Run
- 50 Squats

Finished in 30 minutes (don't remember exact time, but I worked HARD!). All 50 pull ups were kipping! Only did one or two at a time, but I made it to 50!

The Compound

Skill: Snatch.  Spend 20 min working up to a moderately heavy double.

I've done a split snatch before, but this was my first time snatching (is that right?) so I felt awkward. I got up to 85lbs but I felt like I wasn't getting low enough. Jenna said that I was donkey kicking, so I need to drop instead of jump down.

WOD: For Time
21-15-9
- Push Ups
- Power Clean (95/65#)
- Push Jerk (95/65#)

Worried that I couldn't lift rx, so I did 55lb. I finished way earlier than most of the class (felt like I must have miscounted or something!). I should have done the rx at 65lb. I was surprised that the push jerk was lighter than expected. AND I finally got the power cleans!

Home

Strength: Back Squat 3-3-3-1-1-1

3x115, 3x115, 3x135, 1x155, 1x155, 1x165. Worked on form and getting below parallel.

WOD: For Time
Reps of 12-9-6-3:
- Thruster (155/105#)
- Toes to Bar

About 6 minutes. Weak! First time doing toes to bar...harder than I expected. And thrusters were hard too. Only did the bar (45lbs, but rx was 105!).

Tuesday, May 1, 2013

Home

Skill: Handstand, walk, hold
Take 15:00 to find your max. distance walking on your hands, max hold, or just play in handstand. Did multiple holds and started to do push-ups 

WOD: AMRAP in 12:00:
-7 Sumo Deadlift High Pull (95/65#)
-7 Pull Ups
-7 Push Ups

Did about 6 or 7 rounds. Ripped my hand for the first time.