ETK - Variety Day

week 4 day 6
Stand up Linda 
courtesy of crossfit whole 9

Buy-in (my weights used in bold italics)

• 40 one-arm KB swings (20L/20R), switching hands every 10 reps (16kg)
• Then 3-5 reps of each of the following:
• Body weight deadlift (DL)  (135# - more than body weight, but already set up)
• 1/2 BW shoulder press (press) (30#)
• 1/2 BW power clean (PC)  (12kg kettlebell)


Scale weights as needed to provide stimulus but not fatigue.

603 WOD

• “Stand Up, Linda”
• 5-4-3-2-1-2-3-4-5 reps of:
• 1½ x BW DL
• 2/3 x BW press
• 3/4 x BW PC


Set up three bars, and storm through for time. Scale weight as needed. A good recommendation might be to go with your 5RM on all three lifts. The press is going to be the toughest to scale, but remember – you are not shooting for unbroken sets. This SHOULD be hard. So choose weights that will guarantee a really sucky climb back up the ladder.

If you are new to these movements, do NOT attempt to complete this workout for time. We do NOT like fast, sloppy, heavy deadlifts. (Or sloppy anything, for that matter.) Focus on quality of movement, and just get through ‘em. Post weights and, potentially, time to comments.

Cash out

• None. You’re welcome.

NOTES:
weights for WOD:
scaled weights down to....

• Deadlift 145# (119%)
• Press: 55#  (45%)
• Clean: I did a double kettlebell clean with the 2 12kg kettlebells, to equal 50#  (41%)

• TIME: 20.38

tough workout, about half way through I was wondering why I wanted to do this!!! Very happy to have completed it!!=)

**had to stop after the deadlift the first time through (5 reps). I forgot to set up the 2nd barbell for 55#, it was still at 30#. I just kept the time running because I was not going to start over again, so the changing of the barbell is included in the 20.38 time.

** weights were good, considering this was the first time all week I deadlifted. I didn't have to push press the press at all!!!=) although the last 2 reps were hard. the only weight I could have maybe gone up in was the clean. If I had 2 16kg bells, that would have been better....but I only have 1.

ETK - Swings+

week 4 day 5

buy in:

• TGU 
• 12kg
• 3l/3r

Swings:

• 20kg
• 16 minutes
• 1 min on/ 1 minute rest

2 rounds each of:

• 2 handed
• :30 2 handed then switching arms every 5 swings
• DARCY swings
• :30 2 handed then switching arms every 5 swings

cash out:

• 1/2 snatch practice
• 16kg
• pyramid of 2-4-6-4-2 
• starting the snatch at the top of each minute 

 NOTES:
**VERY happy with today's practice!!! =)
**snatches looked good!
**next week I will be continuing the pm, and will be combining the tgu and swings.
**I feel I have the tgu down, and love to use it for my buy ins, so I'm good with not practing them on a separate day;)

ETK - Variety Day

week 4 day 3
ROP practice day


buy in:

• jog on treadmill 
• 3 minutes 
• level 4.0

WOD:

• 4X3 c&p ladders with pullups (16kg)

cash out:

• 1/2 snatch practice (16kg)

NOTES:
**okay practice day today. working on 4-5 hours sleep......woke up at 3am and could  not get back to sleep!
**used techniques from Jordans Corrections dvd to help with the c&p - helped a lot

**left arm not as strong as right arm 

**todays 1/2 snatch practice:

• 6r/6l
• 7r/7l
• 6r/6l

 **wasn't sure how I wanted to do the snatch practice....will do a pyramid of 2-4-6-4-2 next time 
**I will be extending the p.m. another week...

ETK - TGU

week 4 day 2

buy in:

• dynamic warm up drills
• figure out roughly 50 ft
• preform each drill up and back (except the last one)
• walk on heels
• walk on toes
• high knees
• butt kicks
• side shuffle
• skip forwards
• skip backwards
• inchworms: 5 forward, 5 backwards

  
TGU
20 minutes
16kg

cash out:
none


NOTES:
TGU
**20 min is a long time to do one exercise over and over!! very challenging! at the 13 minute mark, wasn't sure I would be able to finish. Proud I did!!
**really worked on form. 
**wanted to do a cash out: snatch practice or rope tabata, but ran out of time.....


**thinking of extending the pm for one more week... this weeks c&p, snatch practice and the swings for 1min/1min will determine if I continue one more week or not... I want to make sure I am well prepared for the ROP.

ETK - Swings

week 4 day 1

buy in:

• 20 pullups
• 20 pushups

Swings

• 20kg
• 1 minute on/ 1 minute rest
• 12 minutes

cash out:
OHS 5X5 as follows:

• 3X5 @ 25#
• 2X5 @ 30#

NOTES:
Swings
** tough after the second round!!!
**  first 3 rounds: 2 handed
** second 3 rounds: 30 seconds 2 handed, then switched left and right as needed
OHS
** form looked good today

ETK - Variety Day

week 3 day 6
ROP Practice day 

buy in:

• 20 squats
• 20 pushups
• 20 get up sit ups with a dowel

WOD:
C&P ladders 3X3 with pullups (16kg)

cash out:
snatch practice (16kg)
1/2 snatch 4X3l/3r
5th round 1/2 snatch  1X10l/10r :)


NOTES:
C&P ladders: 
**2 min. rest between ladders
**right arm only had to pp once, left arm had to pp a couple of times....  
snatches: 
**1 min. rest between sets, 
**felt good: good form, no banging on the arm 
** I usually tear up my hands coming down from the snatch and by practicing the 1/2 snatch I'm hoping this will help with that...
**will review Jordan's corrections dvd later this weekend as a general review for form

ETK - TGU

week 3 day 5

buy in:
jumprope 3 min white rope 2#

TGU
12 minutes
20kg
7l/7r

cash out:
snatch practice:
1 minute right/1 minute left
12kg

NOTES
** TGU: took a 1 minute rest after 4l/4r
**snatches: 12kg was really light and easy, will have to do more practice with the 16kg....

ETK - Swings

week 3 day 4

buy in:
3 easy rounds of Cindy
5 pullups
10 pushups
15 squats

Swings
21 minutes!! =) 
45 seconds on/ 45 seconds off
20kg kettlebell

Swings broken up as follows:

• 7 rounds 2 handed
• 6 rounds 10 2 handed, 9 left, 9 right
  
• last round DARCY swings

NOTES:
** no cash out today, ran out of time
** really happy with 21 min. of swings!!
...next week 1 min on/ 1 min off =0!!

ETK - Variety Day

week 3 day 3

buy in:
tgu
12kg kettlebell

3 left then 3 right

WOD:
deadlift 3X5 @ 135#
c&p ladders 2X3 with pullups 16kg kettlebell

cash out:
none, I've done enough!

NOTES:
*deadlift went well, worked on form, form, form
* c&p went okay - 
*note: going forward --> do not do deadlift and c&p on same day!

ETK - TGU

week 3 day 2

buy in: 
3 easy rounds of Cindy:
5 pullups
10 pushups
15 squats

TGU
20kg
4l/3r in 5 minutes

cash out
1/2 snatch practice
5X3l/3r
16kg

NOTES:
* last time I did 3l/3r tgu's in over 5 minutes, so todays training was an improvement :)
* haven't done 16kg snatches in a while, good to practice today.

ETK - Swings

week 3 day 1

buy in:

• coach Boz  OHS warmup
• OHS 3X3 at moderate weight  

Don't push for a new 3RM here.  Just work the movement and focus on depth, active shoulders and core stability.

Swings
12 minutes
45 seconds on/ 45 seconds off
20kg kettlebell


cash out
3X5l/5r suitcase deadlift
use a barbell. Focus on form, your grip, maintaining a well balanced bar




NOTES:
*buy in: 2 sets @ 20#, 1 set @ 25#
*swings: this week doing 45 seconds (last week 30 seconds)
*cash out: 65# for all 3 sets

 

ETK - Variety day

week 2 day 6
Get Mean 
courtesy of crossfit 603 (crossfit whole 9)

buy in: my own  

• jumprope 3 continuous minutes - white jumprope- 2#

603 WOD:

• Deadlift 1-1-1-1-1-1-1

These are seven single pulls, with at least 5:00 of rest between each pull.  Work your hook grip for as long as you can. Pay attention to your form - if you think it's probably slipped past "acceptable", don't you dare put another plate on the bar. These are NOT sets across - keep going up in weight until you hit your 1RM.

Today is not an easy day.   And we're not going to pull 1 rep maxes often, so MAKE IT COUNT. Get. Mean. Stomp your feet, crank the Pennywise, grab that bar like you OWN IT and PULL HARD.

cash out

• Absolutely nothing, as you should feel like you've been hit by a truck when you are done.

NOTES:
Deadlift:
145#
155#
165#
175#
185# - came up nice and easy, good form

195# - could NOT move it!! really upset since the 185# came up so nicely!!=(


* the 195# did start to come up, but I felt my form was bad and was worried about my back, so I dropped it....it was probably only about 5" off the ground.  tried again, but I couldn't move it.....and I grabbed the bar like I owned it too!!
* kids were running around upstairs, so I came up, got their breakfast, went back to try and deadlift  190#, but that also wouldn't budge and I was done for the day.
* can't express how VERY disappointed I am!!!
* 185# is a good new 1RM, but during PTTP, I lifted 180# three times!....don't know if it was the kids running around, me being too worried about my back, or I just didn't have it in me today=(

ETK - TGU

week 2 day 5

buy in

• dynamic warm up drills
• figure out roughly 50 feet 
• perform each drill up and back (except the last)
• walking on heels
• walking on toes
• high knees ( jogging, pick your knee up high with each step)
• butt kicks (jogging, kick yourself in the butt with each step)
• side shuffle
• skip forwards
• skip backwards
• inchworms, 5 forward, 5 backward

TGU

20kg

4l/4r

cash out:

Magic 50

perform 5 circuits of the following:

• 5 kb snatches per arm
• 5 kb swings per arm
• 10 burpees
• rest 60 seconds and repeat

NOTES:

**TGU went well today. finished 3l/3r with 5.23 left from 11 min., finished 4l/4r  with 2.53 left on gymboss from 11 min. total

**Magic 50 - used 12kg kettlebell - its been a long time since I've done snatches as part of a met con so I went light

* I don't like burpees!!!!;)

ETK - Swings

week 2 day 4

buy in: 
run around and play with 3 and 4 year olds from 9:30am- 2pm

Swings
31 minutes
30 seconds on/ 30 seconds off
20 kg kettlebell


cash out:
goblet squats 5X5
1st set: 25# kb
2nd & 3rd set: 30# kb
4th & 5th set: 35# kb



NOTES:
**psyched I actually worked out today! Didn't work out till after school, and usually I just bag it if I don't workout first thing.
**VERY happy with the 31 minutes of swings! did the extra minute just because I knew i could :)
** It was nice not having to count how many swings I'm doing and just concentrate on form and breathing.
**next time I do swings I am going to up the ratio: either 45/45 or 1 min./1 min for 12 minutes and see how it goes.

ETK - variety day

week 2 day 3

buy in:
from SIM
2 rounds each side (8kg)
swings
snatch
windmill
tgu 

WOD:
deadlift 3X5  @ 135#
c&p 2X3 ladders with pullup (16kg)

cash out:
none

NOTES:
* good practice day. 
* haven't dl'ed in a while, started off slow. good form :)
* 2 min. rest between ladders
* did ladders like in ROP with # of pullups between c&p corresponding to # of presses
* had to push press the last 2 of 3 presses on the left

ETK - TGU

week 2 day 2

buy in:

jumprope 4 minutes white manila rope (2#)

2 min on/ 1 min. rest/ 2 min. on

TGU

20kg

3l/3r

cash out:

3 rounds for time

30 double unders

15 kte's

...if you can't do DU's do 90 jumprope

NOTES:

TGU:

* knew I could do the 20kg, wasn't sure how many, knew I couldn't do it for 11 min. so set the gymboss for 11 min incase I could only do 1 TGU and then was going to switch to the 16kg. Instead I was able to do 3 l/3r with 3.52 left on the gym boss :)

cash out:

subbed 90 jumprope for DU's

TIME: 5.11 (a pr!!)

ETK - Swings

week 2 day 1

buy in:

3 easy rounds of Cindy

5 pullups

10 pushups

15 squats

Swings

20 minutes

30 seconds on/ 30 seconds off

20kg kettlebell

cash out:

OHS

3X5

20# barbell

NOTES:

** Swings looked good. 

** could have done 2-3 more min. of swings, but was running short on time....
**will  do 20-ish minutes of swings this week and increase time next week

** OHS - practiced form

ETK - TGU

week 1 day 6

buy in:

jumprope 3 straight minutes - white manila 2# rope

TGU

11 minutes

16kg kettlebell

9l/9r

cash out:

swings

12 minutes

30 seconds on/ 30 seconds off

20kg kettlebell

NOTES:

**TGU's went smoothly

**did swings with the 20kg to see if maybe that's what I should be swinging for the pm.

**now I'm even more confused, the 20 kg my form was good throughout the 12 minutes. only needed to do one arm swings for the last round....could have gone longer....

**  not sure if I should stick with the 24kg for swings and keep working for the 12 min.  or  switch to the 20kg and go longer than the 12 minutes.....

ETK - Swings

week 1 day 4

buy in: 

20 pullups (assisted)

20 pushups

Swings

12 minutes

30 seconds on/30 seconds off

24kg kettlebell

cash out:

suitcase deadlift

3X5 (5l/5r)

65# barbell

NOTES:

swings:

24kg was tough/challenging, so for one round I dropped to the 20kg kettlebell, but it was too easy, so for the next round I went back up to the 24kg.

ETK - Variety Day

Bear Complex

http://www.youtube.com/watch?v=0WOP9J7QPwI

buy  in:

* 30 box jumps - 20" box

* 30 squats

WOD:

Bear Complex

5 rounds

7 reps per round

Max load final round

1 rep is:

• power clean
• front squat
• push press/push jerk
• return the bar behind the neck
• back squat
• push press/push jerk (from behind the neck)
• return to rack

Cash out:

work your hips out with some pigeon pose and walking lunge stretches

NOTES:

• round 1: 45#
• round 2: 50#
• round 3: 55#
• round 4: 60#  (the most I've done in this workout)
• round 5: 65# (personal best)

** just made it thru for round 4!
** I was going to just try for 2 reps with round 5 - knocked out 4, dumped the weight, realized I probably could have done more, picked up the bar and knocked out the last 3!! :)  WHOO HOO!!

** when I looked at the workout, it is very deceptive, I thought .... 7 reps each round!!?? no problem, and I get to rest after each round??!! groovy!....WRONG!!! this was one HARD workout!! 
** This is the first time I've done this workout this way. Very Challenging!! But I LIKED it!! :)

I totally rocked the workout today!!

ETK - TGU

week 1 day 2

buy in:

3 minutes jump rope - used white 2# rope

TGU: 

11 minutes

16kg kettlebell

cash out:

jumprope tabata

* regular jumprope

NOTES:

** changed buy in from reg. ETK warm up. my wrists don't like the pumps.

**TGU looked good.

**tried keeping my eyes forward instead of looking up as per DD forums

ETK - Swings

 week 1 day 1


buy in:

wall squats/halos/ pumps - 3 cycles

Swings

12 minutes

30 seconds on/ 30 seconds off

24kg kettlebell

cash out:

Deadlift:

5@ 145#

5@ 135#

....just because it was weird NOT to do deadlifts today ;)

NOTES:

**buy in: used 20#kb for halos, pumps were good, but wrists were sore by the end, will be alternating the warmups....

**Swings: HARD!! Haven't swung Bertha (my 24#kb) in about 3 months!! wasn't sure what to swing for ETK, still deciding. 12 minutes was hard, and my form was not so good for the last round.

**not sure why I deadlifted today, wasn't planning on it, but it felt weird not to!! so I worked on form. I do want to try and deadlift 1-2X a week still....