Saturday, February 20, 2010

Saturday Ketchup

I have been slacking in the updates department, so I'll have to play catchup. On an entirely different note, ketchup is a fun word.

Friday, 19 February



P1: Deadlifts/Pull-Ups
P2: Double Unders

This was a challenging without being too difficult WOD. These types of WODs are nice on Fridays when you still need a workout but you're a little tired. I did 115lb Deadlifts and use Ol' Blue for the Pull-Ups. We finished in 19:25.

Thursday, 18 February


Back Squats

AMRAP in 15 minutes of:

20 KB Snatches (10L/10R)
20 KB Clean and Press (10L/10R)
20 KB Swings

The only reason we did Back Squats was because I was in charge of the class and, for whatever reason, I always miss Back Squat days otherwise. Plus, I do what I want. Anyway, I didn't do my max, but to be honest I don't know how heavy I can go on Back Squats. I'll just have to do them more! For the rest of the WOD, I used a 16kg KB. It is hard for me to Shoulder Press with my left arm so I did Push Presses sometimes. I think I only got in 3 rounds.

Tuesday, 16 February


Shoulder Press

5 Rounds for time of:

6x Deadlifts
6x RDL
6x Hang Power Cleans
6x Thrusters
6x Push-Ups on Bar

As usual, my Shoulder Press is miserable. I did 75lbs or my working sets. Not that great.  For the rest of the WOD I used 85lbs. I know I would be able to Deadlift this easily, but I really wanted to push myself on the Thrusters/Hang Power Cleans. I was worried that I would't be able to finish the entire WOD at the weight but I did! It felt great. I finished in 18:22. This has to be one of my favorites.

Monday, February 15, 2010

Kelly and Other Atrocities

So the snow has stopped (for now) and we are all dug out and most of the roads are at least a little clear. This means we can all hit the gym! Wohoo!!

Monday, 15 February

WOD: Rowing Kelly

5 Rounds for Time of:

500m Row
30 Box Jumps
30 Wall Balls

Usually Kelly has a 400m Run, but since there is approximately 36 feet of snow outside, we Rowed. I used a 12lb ball for Wall Balls and the black top box for the Jumps. It was really rough with the Rowing. I finished in 44:02.

Saturday, 13 February


4 Rounds for Time of:

10 Ring Dips
20 Deadlifts (225#)
30 Burpees

Well, first off, there is no way I can do 225# Deadlifts so I scaled it down to 125# for all the rounds. Barry showed me how to use a band for the Ring Dips so now I can use that instead of doing Jumping Ring Sips. It rocks. The Burpees weren't too bad either, but don't tell Jason that. I finished in 32:36 I think.

Friday, 12 February

WOD: Barbara

5 Rounds for Time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

3 Minutes Rest between rounds

For this, we did Bulgarian Pull-Ups using the rings. I liked this a lot since I am actually able to do them now. I did have to do modified Push-Ups. The Sit-Ups and Squats weren't too hard. I don't know my time for this workout, but I think I did well.

Thursday, 11 February

WOD: Fight Gone Horrible

5 Rounds: 1 minutes per station, 1 minutes rest between rounds

Wall Balls
SDLHP 55/75
Box Jumps
Push Press 55/75

I don't like Fight Gone Bad. Mostly because of the SDLHP. Anyway, I used the 16lb ball for Wall Balls, 55# for SDLHP, and 75# for Push Press. It was tiring.