Saturday, July 18, 2009

A Gentleman's Agreement

Yesterday's workout was tough and I am really feeling it today. Especially in those darn callouses. Ah well, such is life.

Friday, 17 July

WOD:

USSS Snatch Test:

KB Snatches for 10 minutes (24kg/12kg)

5 Minute Rest

3 Rounds for Time:

30 Hang Power Snatches (75/45lbs)
30 Wall Balls

For the KB snatches, I used the 25lb KB, which is the closest we could get to 12kg. I was able to do 180 KB snatches in 10 minutes, which is more than "pathetic" (100) and less than the goal (200). Overall, I felt pretty good about it. I must say my favorite part of the WOD was the 5 minute rest. We moved on to the 3 rounds. I used a 45lb bar and a 12lb ball for those and finished in 17:28. Jason warned us that our grip would start to fail and guess what! He was right (as usual). I really enjoyed this workout.

Thursday, 16 July was a rest day for me. I had some important cake-related issues with which to deal.

Wednesday, 15 July

This was choose your own ending day at the gym. You had your choice of one or the other. However, I am sure if it was Andrew's class, we would have done both.

WOD: Nancy

5 Rounds for Time:

400m Run
15 OHS (95/65)

OR

3 Rounds for Time:

100ft Lunge
50 Squats
25 Back Extensions
400m Run

I opted for the second one, being that my arms and shoulder were burnt from Monday's and Tuesday's WODs. Originally, the 400m Run was not a part of it, but we added it in to make it even more challenging. I finished strong but do not know what my time was. Good times.



Wednesday, July 15, 2009

Bastille Day and Other Revolutions

So yesterday was Bastille Day and I know no one cares about that except me because I am a history dork, so I won't bore you with the details. It was a revolution though, so there was fighting AND the Bastille has a large cache of ammo, which I thought might peak the interest of some of you. And it was the French fighting the French, so in the end, the French finally won something. Oh snap, a history joke! Check it out here for more info: Bastille Day

Anywho, on to more important things like Alison finally doing not one but two true dead hang Pull-Ups on her own with no assistance whatsoever from Ol' Blue. I think she was offended but too bad.

Tuesday, 14 July

WOD: Coach Rutherford

Max Effort Pull-Ups: 3-3-3-1-1-1

5 Minute Rest

10-9-8-7-6-5-4-3-2-1

DB Deadlift (75% bodyweight)
DB Power Hang Cleans (65% bodyweight)
DB Floor Press (55% bodyweight)

For the Pull-Ups I used Ol' Blue for the first 2 sets of 3, then a weird band concoction for the last 3. Then I did a body weight one not starting at dead hang. Then I did real dead hang Pull-Ups for the last 2 sets of 1. It rocked.

The lifting part went alright. I used 50lb dumbbells for the deadlift and then to keep things going 30 or 35lb dumbells (depending on what was available/closest) for the Hang Cleans and Floor Presses. As per usual, I had a hard time to Hang Cleans with dumbbells but I managed. Those callouses that went into hiding last week are back with a vengeance though. Good. I didn't want baby soft hands anyway.

Tuesday, July 14, 2009

Back to the Grind

So we have been on vacation the past week and I haven't had a chance to update since before we left. When we were on vacation, we did a few workouts, but nothing too strenuous because we did a week long WOD that Dan likes to call "Fighting Poseidon For Time" AKA surfing. Here are some pictures as proof:

BOO! I can't them to load. I'll have to try it later. Stay tuned.

Anyway, yesterday was the first day back at the gym for us and it was a good WOD to get back into it.

Monday, 13 July

WOD: 5 Rounds for Time of:

1 Rope Climb
15 Ring Dips
15 Toes to Bar
15 KB Wall Ball Subs

Again, I prefer the net, so I climbed that. I did jumping Ring Dips and it wasn't till the last round that I almost failed on them. I managed to do 2 rounds of legit Toes to Bar but the had to switch to L-Sits. For whatever reason, Toes to Bar hurts my back. Hopefully I will get past that but until then, I will do as much as I can. I used a 25lb KB for the Wall Ball Subs. I finished in 37:18. I probably could have finished faster but, according to Jason, I was talking too much. He must of mistook my wheezing for speech. It is an easy mistake to make;-)