RoP - variety day

week 17 day 4
RoP - variety day/ TGU

buy in:

• jumprope 2 minutes straight (white manila rope)

WOD:

• TGU (16kg)
• 10 minutes
• 8r/8l

then....

• TGU (20kg)
• 2l/2r
• 1 minute-ish rest between get ups

cash out

• figure 8 to a hold tabata (12kg)

NOTES:
TGU:
*the 16kg tgu's went smoothly, looked good
*the 20kg tgu's were hard, had to rest between each one. 
*left side went Very well, surprisingly, my right side was harder.
*the hardest part was the first move, after that things were fine.
Tabata:
*banged my leg once! 
*dropped the kb once!
*fun, but tough!!

RoP - moderate day

week 17 day 3
RoP - moderate day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 10 minutes
• 2 rounds - 2X 5r/5l - 30 seconds rest
• 5 rounds - 1X 5l/5r - 30 seconds rest (may have done 6 rounds- I think I forgot to write down a round)

NOTES:
C&P
* good workout.
* hesitated between the cleans and presses so I knew I wasn't using momentum to press up the bell
* no push presses (but I haven't in a long time)
* last set took me the longest.... a little sad this is my last real day of ETK, since I am going to test on Saturday.
Snatches:
* just for something different I wanted to snatch today (plus I did swings yesterday)
* thought the 10 minutes would NEVER be over!!!! =)

* I think I went a week to long on ETK - I should have tested last Saturday. Mentally I am thinking of what I want to do next.... which ironically, if I can't press the 20kg, is doing c&p ladders 10X1,2,3 like Anthony of AOS suggests.... or SIM

RoP - variety day

RoP - variety day :
Gayle's bad a$$ workout

buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 pushups
• 15 squats

WOD:

• Swings (20kg)
• 15 swings
• 50 jumprope
• 15 minutes - AMRAP

cash out:

• 5X5 kte

NOTES:
Swings:
* WOW!! what a great workout!!! a definite do again!! =)
* 11 rounds and 7 swings in 15 minutes (but me being me, I finished up the last round)
* all swings 2 handed (next time do some one arm ones')
* took one 30 second break around the 8th round
* used light weight (not rope) jumprope
KTE's
* great form! 
*knees touched elbows every time - sometimes past elbows!
* was going to do 4X5, but felt I had one more set in me!

great workout today!
was up late playing mahjong, I seem to do better with less sleep!! LOL!

RoP - light day

week 17!!! day 1

RoP - light day

buy in:

• dynamic warm up
• shoulder rotations

WOD:

• 5X3 c&p with pullups (16kg)
• one clean; multiple presses

cash out:

• Snatch (16kg)
• 8 minutes
• 5l/5r rest :30 seconds
• 7 rounds

NOTES:

c&p

* c&p's went well.

* 3rd rep of military press was hard, but do-able

Snatch

* definite difference between the 16kg and 12kg. 
*Felt the snatches, and got a better workout with the 16kg.

RoP - HEAVY DAY

week 16 day 5
RoP - Heavy Day

buy in:

• 2 rounds
• 10 push ups
• 10 squats

WOD:

• 5X5 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 6 minutes
• 1 minute on/ :15 seconds rest
• 5 rounds

NOTES:
c&p
* went well today, really got the tension and groove thing going!
* finished in less than an hour (my goal!)
* rested 2 minutes between 1st and 2nd ladder, rested 1.5 minutes between all others but the last I only rested 1 minute.
* This is the last time I am doing 5X5 with the 16kg this time around. I did it 3X now, and I think next heavy day will be my "test" day.
Swings:
* went well.

RoP - variety day

week 16 day 4
RoP - variety day

buy in:

• 3 minutes jumprope ( white manila rope- 2#)

WOD:

• TGU
• 16kg
• 10 minutes
• 8l/7r

cash out:
from crossfit 603

• 3 rounds for time:
• 30 double under (subbed 90 jumprope)
• 15 kte's

NOTES:
*TGU's looked good - fun! I miss  doing this exercise
*after the buzzer rang that 10 minutes was up, I did one more tgu on the right to even out my sides ;)
*cash out  - TIME: 5:20

RoP - medium day

RoP - Medium day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 4 minutes
• decided to do a tabata: 
• 20 seconds on/ 10 seconds off 
• 8 rounds

NOTES:
C&P
** Went REALLY well!!!!! =) Smooth, steady and went up easily. NOT ONE PUSH PRESS!!
** rested 1 minute between rounds
** since this is not a race ;) I will continue to rest no less than 1 minute between rounds..what's the rush??? =)
* I could not believe how well this practice went, since Mondays was not so good! I guess I just needed to get back into the "groove"
** I really felt my form was Spot On perfect for all but a few of the presses! (once or twice on the left I  stuck my hip out a little - )
Swings:
** when I rolled a 4, I was going to see how long I could go with out a break, and then realized.....Hey! I could do a tabata!
** not sure if that counts, but I did it ;)
** kept a steady pace of 13 swings during the 20 seconds of work
**rounds as follows:

• 4 rounds 2 handed
• 2 round right hand
• 2 rounds left hand

RoP - variety day

RoP - variety day snatches

buy in:

• jumprope 4 minutes straight (white manila rope)

WOD:

• snatches (12kg)
• as long as I can go

cash out:

• 4X5 kte's 

NOTES:
snatches:
* I set my gym boss for 10 minutes ...turned on the snatch challenge  from Newport... and followed Anthony with the snatches.  When 5 minutes was up, I held the kb over my head and clicked back to the beginning of the round and started over again. the clicking back took about 3 seconds. 
* I went 8 minutes straight, could have gone longer, but I was getting blisters and started getting side tracked in thinking about tomorrows workout and how could I do it if there were open blisters on my hands. So I stopped. 
* I only stopped because of the blisters.=(
* did about 150+ - I lost track around the 150 mark, so I am being conservative.
* tried to pace myself.
* not sure if I could have done 50 more in 2 more minutes (SSST) I average about 22 snatches a minute
* so... now I have something to work towards - I think I may call this my first SSST attempt
* wondering if its okay to put the bell down and re- chalk your hands in the SSST? I'm pretty sure that's why I've got blisters. I felt my form was really good - didn't bang my forearms once!=)
** just an an fyi for me - I actually feel the exercise --> the snatch - better with the 16kg. Its more of a workout. 
* happy with todays effort, not happy with the blisters ;)
KTE
* best form to date!!! =)

RoP - light day

RoP - light day

buy in:

• dynamic warm up
• 20 push ups

WOD:

• 5X3 c&p with pullups (16kg)

cash out:

• Snatches (12kg)
• 5 minutes
• no rests
• 106 

NOTES:
c&p
** had to PP a few on the left. pretty bummed, since I had stopped push pressing a while ago!!
** once again...right side was fine and no problems.
** took one ladder to find my "groove"
** for the first 3 ladders: 1 clean, then military press as many as called for
** for the last 2 ladders, cleaned the bell each time before the presses.
* I thought I would come back from a week of no weight work and really knock out the ladders, but apparently I may need a week to get back into the swing.
** form was good.
Snatches
**since the c&p went well, but not spectacular ;) I just did a nice easy snatch practice
** used the 12kg, because I didn't want to take any breaks and I wanted to see how many I could do in 5 minutes without pushing too much.

RoP - double tabata

week 15 day 5
RoP - double tabata

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• double tabata
• alternate:
• jumprope  - 42-44 rotations
• box jumps (18") - 6,7,.8,8,8,8,8,8

cash out:

• 3 rounds
• 10 kte's
• 90 seconds Ab bridge (Mt. Athlete)

NOTES:
tabata:
* haven't box jumped in forever, so I lowered the box height
* counted the jumps and box jumps - numbers in bold above
* great workout!
Ab bridge 
* thanks GAYLE!! =)

• :30 seconds elbow side plank
• :30 seconds elbow plank middle
• :30 seconds elbow side plank

* the ab bridge was hard!!

this was a fun break in ETK this week. I enjoyed it, but I am ready to rock ETK next week =)

RoP - conditioning intervals

week 15 day 3
RoP - variety day/conditioning intervals

buy in:

• TGU
• 12kg
• 3l/3r

WOD:
conditioning intervals 
from the Daily Fitness Solution Blog
advanced level

• 5X 30/30 Jump Rope
• 5X 30/30 Burpees - 7,8,8,8,8
• 5X 30/30 Mountain Climbers ( this was the hardest of all 4 exercises!!)
• 5X 30/30 Squats  - 13,14,15,15, 16

cash out:

•  3x 5l/5r renegade row (8kg- since I can't remember the last time I did these!)

NOTES:
*Hard workout. Surprisingly the mountain climbers were the hardest!!!.
*kept track of my numbers for the burpees and squats only (in bold above)
*squats were a$$ to grass every time! awesome form! =).... it took me so long to get these right, I am now always thrilled when I do them!!
*a definite do again! really liked it!

RoP - tgu

week 15 day 2
RoP - tgu

buy in:

• 3 minutes jumprope

WOD:

• TGU
• 12kg
• 10 minutes

cash out:

• jumprope tabata

NOTES:
** didn't count the tgu's just moved through them nice and easy =)
 

RoP - I hate Burpees

week 15

RoP - variety week

and now for something completely different ---

buy in:

• 3X5 goblet squat (12kg)
• 3X5 pullups

WOD:

• 100 Burpees
• for time

cash out:

• 60M X 2 overhead walk with 55# barbell

NOTES:

Burpees: time: 10:46

*broke up the burpees into sets of 10, and marked it off in my notebook when each set was completed.

*at one point I did rest for 15-20 seconds between one of the rounds!!

*I thought my form was really good!

Overhead walk:

****Went outside!!!!!! =)

*walked in my back yard! going up and back one time is 60M

*outside was fun!! =)

*did one round of up and back, dumped the bb, found a song on my ipod I wanted to listen to and started again! =)

did I mention I hate burpees?????? but now they don't seem so scary!!! LOL

ROP - HEAVY DAY

week 14 day 6
RoP - HEAVY DAY

buy in:

• elliptical 3 minutes

WOD:

• 5x5 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 9 minutes
• 1 minute on/ 15 seconds off
• 7 rounds + 15 more seconds on to finish the 9 minutes

NOTES:
WHOO HOO!!!! Great 5X5 today!! 
** I completed the 5X5 in 57 minutes. Last week it took me 1 hour and 10 minutes
** Rested 2 minutes between ladders except between ladders 3 and 4, I rested 1.5 minutes
** I didn't realize this is only the 2nd time I've done the 5X5 with the 16kg =) - very happy today!!!
** even though I did great with todays workout, I am still going to drop to the 12kg for at least next week
** I still really want to work on form, and today a few presses would have gone up easier if I had had better form. - sometimes I stick my hip out, and I want to try to stop that.... plus, I've been with the 16kg on RoP for 9 weeks now,  and though I can technically stop, since I've done  the 5X5 with the 16, I really want to nail it the way I envision before I stop....hope that makes sense! ;)

ROP - special report drills

week 14 day 4
ROP - special report drills

buy in:

• 20 pushups
• 3X5 goblet squat (30#kb)

WOD:

• 5X2 Floor press (20kg)

cash out:

• ropes tabata

NOTES:
late workout, to tired to workout this morning 
its easier lifting heavy weight in the afternoon!!!

ROP - moderate day

week 14 day 3
ROP - moderate day

buy in:

• dynamic warm up
• 10 pushups - just for fun ;)

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 10 minutes
• 1 minute on/ 30 seconds rest
• 7 rounds

NOTES: 
c&p
** rested 1.5 - 2 minutes between ladders
** workout went MUCH better this week from last week
Swings
** good =) 

FYI:
figured out I moved 1500 pounds today! ....cool!

ROP - variety day

week 14 day 2
RoP - variety day

WOD:
sprint pyramid 

• warm up @ level 4.0
• all sprints @ level 10
• all recovery's @ level 5.5

cash out:

• 4X5 kte's 
• straight arm plank: hold 1 minute straight
• bent arm plank: hold 1 minute straight

ROP - light day

week 14 day 1
ROP - light day

buy in:

• dynamic warm up
• hold down dog for 1 minute

WOD:

• 5X3 c&p with pullup (16kg)
• 1 clean - multiple presses

cash out:

• Snatches (12kg)
• 7 minutes 
• no rests
• 130 snatches

NOTES:
c&p
** went well today
** 1 minute rest between first 2 ladders, then 45 second rest, and before the 5th ladder - 30 second rest
snatches
**  1 minute left hand, 1 minute right, changing each minute -
** I did 23-25 snatches per minute

ROP - Heavy day

week 13 day 6
ROP - heavy day

buy in:

• elliptical 3 minutes

WOD:

• 5X5 c&p with pullups (16kg) YEAH BABY!!

cash out:

• Swings (20kg)
• 5 minutes
• as follows:
• 2 minutes swings - 15 seconds rest
• 1 minute swings - 15 seconds rest
• 1  minute + to finish out the 5 minutes (lost track of the time....)

NOTES:
I ROCKED THE WORKOUT!!!! WHOO HOO!!
** the c&p went so smooth! my form was spot on and I was surprised at how easy the kb went up!!!!
**snap and squeeze baby, snap and squeeze
** Swings went well as always!

ROP - active rest

• stretch max #1

ROP - special report drills

week 13 day 4
ROP - special report drills/high tension drills

buy in:

• 20 pushups
• 3X5 goblet squat (12kg)

WOD:

• 10X1 bottom up press (12kg)

cash out:
ropes tabata!

• big doubles
• small figure 8's
• upper cuts
• outer circles: lg/sm
• alternate waves
• double figure 8's
• big doubles
• in and outs

NOTES:
** really worked on form today with the lower weights!
** great practice day!
** rope tabata - Fun! - haven't used them in a while