Wednesday - Rowing and Snatches.

Redid the rowing/db snatch workout from the 21st, that I didn't have a time for.


Row 1k
50 reps 30# db (power) snatches
Row 750m
35 reps 30# db snatches
Row 500m
25 reps 30# db snatches

Alternating between left and right arm, but not after every rep, mostly after 10 reps I would swtich.

23:32

Tuesday, 033110 - Nasty couplet

21-15-9
Hang Power Snatch 45#
Push ups.

All the snatches were unbroken. Pull ups, not so much.

7:15

Monday, 033010 - globo Helen 15:09

Helen

3 rounds
Run 400m (1/4 mile on treadmill)
21 Kb swings (35# db)
12 pull ups (on cable machine pull up bar)

15:09

Not comparing this to my BX Helen times. Considering this a starting place as I don't have a time for my last go at this in my office gym.

Friday @ Brand X - Double trouble

Wod 1:

3 rounds of
20 double unders (barrier side to side if you can't do d/u)
1 rope climb (either 15' or 18', not sure, but second tape from top)
15 DB thrusters (total 1/2 bw for both db)
Only finished 2 rounds.

(Started with 30# db and switched to 25#, then I did all the doubleunders in first round, but wasted time in second round because I was too tired to do more than 1 at a time, then rope broke and I finished 2nd round using the barrier. )

rest 5 minutes

3 rounds of
20 pull ups
20 1 arm db snatch (1/4 bw db) 10 each arm

Used the 25# db and finished at 25:22 I think.

Row 2K 8:58 and rowing mechanics

A comment posted here, a pointer to some videos by Lincoln Brigham and Some demonstration by Sven Handstred led me to lower my strokes/minute, slow my recovery and do a few quick pulls to jumpstart the row.

I saw my 500m pace jump briefly and my first 500m warmup was 2:14. Not a record.

My 2k was 8:58.1 - 6 seconds slower than my all time PR.

2 500m follow up rows were 2:15 and 2:18.


I will work on my technique, my second pulls and my foot position. I am short. I don't know that the lower strokes per second will shorten my times but at least I might save some precious energy so that my 500m pace does not slow down to 2:30 by the end of a 5k row.

Tuesday @ Brand X - Bar MU, HSPU mods, Cleans

@Brand X 6:30p

Buy In Push Press, 3’s or 5’s.

3x65, 3x95, x105…I am not sure if that is a pr.

Workout (PACK)

12-9-6
Muscle ups (Jumping Bar MU)
HSPU (Knees on 24” box)
BW Clean (70% of BW 105#)

16:23
Should have done a harder HSPU progression.


Cash Out
Row 250m x3 (sprints)
0:58;1:00;1:01


Thanks DD, Marla and SuperSwede for the coaching.

The girls working out tonight were all awesome and tough. I’m sure the boys were, too.

Adenda: Max set of push ups 25

I believe previous PR was 21.

OH MY GOD that was hard. I wonder if I can get 30 good, plank to floor push-ups in a row ever.

WOD from 100321

For time:
Row 1K (4:36)
30 pound Dumbbell snatch, 50 reps
Row 750m
30 pound Dumbbell snatch, 35 reps
Row 500m
30 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Really I can’t put down the words I said when I realized my timer was stopped at 00:03:1….


I know I started it at just about 4:30 and looked at the clock in my status bar on phone after swearing for a full 30 seconds at it said 4:49, so I’m gonna call it 20 minutes.

Qualifications: : I did power snatches, mostly because I’m so used to them and secondly after rowing for 1000m the first one seemed kinda dangerous to try to squat with weight overhead. And as to alternating….I did the first round in a 5/5 switching pattern, the second set I did 10R, 13L, 7R, 5L; third set I did 8R, 7L, 5R

Saturday - Makeup Day, Front Squats, 100 burpees

Had to do some Front Squats to soothe my ego from yesterday.

did
95x5
125x3
135x3
140x3

Tried 145x3 and only got one rep. Tried again twice and failed on singles. So work on Front Squat needed.

Then 100 Burpees for metcon.

9:38! Broke 10 minutes which I have been dying to do for-ever.

1-20 :51
21-60: 3:46
61-80: 2:33
81-100: 2:26

Concentrated on touching whole body on ground, setting back in squat before jumping, and droping back to ground as quickly as possible.

Resting at the top of a burpee is a waste of time. This is my conclusion.

Friday @ Brand X - 50M sprint, Thrusters, Burpees

Buy in: Front Squat 3-5 set Max

warmed up with 95….then got 1 rep at 145…tried 145 again and failed a single…then failed 135…

yeah this wasn’t really happening for me. Should started with 125 or something. I will do it tomorrow and report back.

WOD: AMRAP 12 Min
50m Sprint
3 Thrusters #115/85#
10 Burpees


Cash out: Pose running drills

I think I used 75# (-10 lt women’s BD weight)

Got 5 rounds + 50M + 2 Thrusters.

UN-comfortable.

Thursday - Run, TTB, Good Mornings 24:58

Brand X

Buy in
1x 5 handstands - 25 mt. climbers - 200m run

WOD
800m run
50 T2B
35 good mornings (#45)
400m run
35 T2B
20 good mornings
200m run
25 T2B
15 good mornings

24:58


No cash out for me, I’m too slow.

Tuesday, Amrap in 20 100m run, 10 OHS, 10 pull ups

6:30pm @Brand X

Buy in: (S2S Hops 10x each foot + F2B Hops + Hand Stand + Forward Roll ) x 3

Workout: Amrap in 20

100m sprint
10 OHS 95/65
10 Pull ups

with 65#, got 8 rounds + 1 run, 8 OHS

Had to leave without cash out:

4 laps wheelbarrow walks + elevated Push ups

Monday - row 5k 22:39.5

2.5 seconds off PR.

Thursday @Brand X - Nate scaled

Buy in: Bear crawl L x2 + forward roll + 100M sprint + 50 s2s hops times 2

Workout: Nate - Modified/Scaled

2 bar muscle ups from squat
4 HSPU against wall, Partial ROM
8 kb Swings 24kg (rx'd women)

I would have probably gotten more rounds if i didn't fuss about trying to figure if any of the bars were just the right height.

8 rounds exactly. 6 rounds of unbroken KB swings.

Cash out: 20 TTB + 20 Good mornings + 20TTB

Wednesday, jackie as rxd 13:04

Jackie. 13:04
Row 1K (1000m)
50 Thrusters 45#
30 pull ups

@rx weight
26 second PR

Monday, Rowing sprints x8

I did a rowing version of the 400m x 8 WOD

Row 500m x 8, rest 90 seconds between rounds.
1: 2:05
2: 2:08
3: 2:11
4: 2:12
5: 2:13
6: 2:15
7: 2:17 (character failure here. o.o surprised it only took me 2:17)
8: 2:16

I was both prepared for the suckage and utterly slammed by it. Horrid.

Total time including 7 rests: 28:35

Thursday, Confused Cindy @ Brand X

Brand X

Buy in: (2x) 20 Side2Side hops over hurdles=>5 Handstands

WOD: “Confused Cindy” AMRAP 20 min
5 Pull ups
10 Push ups
15 Squats

5 Squats
10 Pull ups
15 Push ups

5 Push ups
10 Squats
15 Pull ups

Cash out: 50 Sit ups->25 T2B
I got 10 round 3x through progression + first set of exercices then 5 squats.

This totals

95 pull ups
100 push ups
110 squats

in 20 minutes. Can't be disappointed in that.

Wednesday - Shoulder Press 3-3-3-3-3-3-3 80 was max

yeah, this is more sets in a row than usual so I think I was too tired near the end, maybe if I had rested more:

45x15

55
65
70
75
80
85(f 3rd rep)
85(f 2nd rep)
75
85 (f 3rd rep)
80

Tuesday, Running and Squats

@CrossFit Brand X 6:30pm with Marla Singer/Andrea Nitz

Buy in:6x 25m Becks Burpees

4 rounds
Run 400M
50 Squats

17:40

Thought it was a PR, but 5 seconds slower than my best ever time. Last time was 18:30, though so I’m happy.

Monday, Randy 10:27

Rowed 500m - 2:06 (the damper was at 2 and noticed after starting. Usually run at 6)

Randy

55# Power Snatch - 75 reps
10:27

Meh.

One of the guys in my gym got mad because I blocked the dumbbell rack (and mirror) for 10 minutes. DOH. Next time I’ll take it outside.