buy in:
- 8kg
- 10 halos
- 10 windmills (5/5)
- squats
WOD:
- 3X3 c&p ladders with pullups (16kg)
cash out:
- Swings (20kg)
- 7 minutes
- 30 seconds on/ 30 seconds off
- 3 rounds 2 handed
- 4 rounds 1 handed - alternating as needed
NOTES:
* hard workout today.
* Had to push press a few times
* all pullups were unassisted!! =)
WOD:
- 12kg
- 10r/ 10l snatches 5X
- 30 seconds rest
- 100 swings
- 30 seconds rest
- 10r/10l snatches 4X
- 30 seconds rest
- 100 swings
- 30 seconds rest
- ....and that was all she wrote for me (as far as I got)
cash out:
- 2X3 pullups - unassisted
- 3X5 OHS (30# bb)
NOTES:
* obviously wanted to do the whole workout, down to 10l/10r snatches 1X...but was not sure I could do the snatches with good form at that point. so once again, something to work towards....since tracy used the 12kg, maybe I should have used the 8kg...? she is used to the high volume training, I'm not.......
* I did get 10 snatches in 30 seconds consistently
* all swings one handed
* Tracy got 100 swings in 2.5 minutes, I consistently got 95 swings in 2.5 minutes....
buy in:
- 2 rounds
- 10 halos (8kg)
- 10 pushups
- 10 squats
WOD:
- 3X2 c&p ladders with pullups (16kg)
- pullups unassisted!! =)
cash out:
- Swings (20kg)
- 6 minutes
- 30 seconds on/ 30 seconds off
NOTES:
* tried the 1 legged press - wasn't happening
* shoulders and core (dom's) from yesterday -> NOTE: tuesdays workout would have been better done on a thursday
* from now on all pullups will be unassisted unless noted =) =)
Windmill/ Press workout from B2D
buy in:
- dislocates
- rotational dislocates
- dynamic warmup from the 603
- 1 unassisted pullup (gtg)
WOD:
- 8kg
- 5 rounds:
- 1 set of 10 walking seesaw presses
- 1 set of 10 windmills with both bells, one side
- 1 set of 10 windmills with both bells, other side
- put the bells down, breathe
- rest (2 minutes)
no cash out - too wiped!!!
buy in:
- 8 kg
- 10 halos
- 10 windmills (5/5)
- 10 squats
WOD:
- 3X1 c&p with pullups (16kg)
- pullups unassisted!!!
cash out:
- Snatches
- 14kg
- 12 minutes
- 4 sets 10l/10r 1 minute rest
- 3 sets 5l/5r 1 minute rest
NOTES:
*went with the 14kg for snatches- I like the handle better - much smoother
*ordered a 16kg ader bell on saturday
TT: body weight 100 challenge
buy in:
- jump rope - white manila
- 3 minutes:
- 40 seconds on/ 20 seconds off
WOD:
body weight 100
* must finish in 9 minutes:
- 20 prisoner squats
- 20 pushups
- 10 jumps
- 10 pullups (assisted)
- 20 forward lunges - 10 each side
- 15 close grip pushups
- 5 chin ups (3 unassisted!)
TIME: 5:15
cash out:
- suitcase deadlift
- 24kg kettlebell
- 3x5r/5l
back to RoP
goal: 16kg 5X5
starting RoP at the beginning again with the 16kg only for c&p
buy in:
- 8 kg
- 10 halos
- 10 windmills (5/5)
- 10 goblet squats
WOD:
- 3X3 c&p ladders with pullups (16kg)
- rested 1 minute between sets
- rested 3-4 minutes between ladders
cash out:
- Swings (20kg)
- 5 minutes
- 30 seconds on/ 30 seconds off
week 1
Wednesday
buy in:
- 8 kg
- 10 halos
- 10 windmills
- 10 squats
WOD:
- 5X3 clean and press ladder with pullups (14kg)
- 3 minute rest between ladders
cash out:
- Swings (16kg)
- 10 minutes
- top of the minute:
- 15 swings
- 30 jumprope (added in myself, not part of program)
- 150 swings total
week 1
tuesday - variety
buy in:
- jump rope - white manila
- 5 minutes total:
- 4 minutes - 30 on/ 30 off
- last minute - jumped the full minute
WOD:
- TGU
- 16kg
- 10 minutes
- 8l/8r
cash out:
- box jump tabata
- 16" box (haven't done these in FOREVER!)
- solid 9 jumps every round
NOTES:
* results in pink
6 week shoulder lock and swing program
week 1
Monday
buy in:
WOD:
- Swings (16kg)
- 10 minutes
- 13 swings/50 jumprope at the top of the minute
cash out:
- 3 rounds
- 10 kte's
- 90 second mt. athlete
NOTES:
* great workout for the first day back from vacation
* was only able to do the jumprope with the swings the first 5 minutes
* the actual program only calls for swings and rests - no jump rope
afternoon workout - 3pm
was supposed to be a heavy or moderate day, but too much going on -
so......
buy in:
- 8kg
- 10 halos
- 10 windmills
- 10 goblet squats
WOD:
no cash out-
not enough time
NOTES:
* almost didn't workout today - too much to do before vacation!!!
* needed something short and sweet and this was it =)
* moved nice and slow during the TGU - pausing at each point
buy in:
- 4X5 pushups with Max
- dislocates and rotational dislocates
WOD:
I PASSED!!!!!
WHOO HOO!!!!
204 Snatches in 10 minutes!!!!
NOTES:
* one small tear in hand by my callus
* used Jordans drop and catch method - Jordans - how to improve your snatch article - must have read and reread the article 3X .....as usual, Jordan rocks!!
* and a shout out to Mike Krivka who helped me with the snatches (thumb placement and backswing!!) when I trained with him!!! =)
* started wanting to do 10l/10r each minute then worried because before the first minute I still had 20 seconds left, so went to do 2 sets of 10l/10r, then rest......
* not as hard as it was in May..... rested between sets a couple of times, and chalked my hands 2X
from crossfit HQ
overhead lunges/burpees
buy in:
- lug equipment upstairs and outside
- 3 rounds - to get it all together!!
WOD:
- 5 rounds for time
- 50' overhead walking lunges 45# barbell
- 21 burpees
cash out:
from crossfit 603:
- 20kg kettlebell farmers walk
- 50 steps
NOTES:
WOD:
* ended up doing 3 rounds as rx'd - it was already 81 degrees outside when I started at 9 am!! HOT!
* first 2 rounds were fine, last round was tough - had to pause half way thru the lunges and broke the burpees up into sets of 5.
* 50' of over head walking lunges were 17 lunges.-
* burpees were push up burpees
* could have gone the 2 more rounds with no weights for the lunges, but wanted to do it as rx'd with the weights.
* time: 11.35
LATER WORKOUT
with DS10
buy in:
- 2 rounds
- 8kg
- 10 halos
- 10 goblet squats
WOD:
- 5X4 c&p ladders with pullups (14kg)
- 1 clean, multiple presses
cash out:
- Swings (16kg)
- 9 minutes
- 30 seconds on/ 30 seconds off
- 18 swings per 30 seconds = 162 swings
..... so....
- 2 minutes
- 40 seconds on/20 seconds off
- 24 swings per 40 seconds = 48 swings
- total swings = 200
NOTES:
c&p easy
swings were fun! =)
good article:
overhead press template
save for future reference! - may do this when I get back from vacation
Heavy - afternoon workout
buy in:
WOD:
- 3X3 c&p ladders with pullups (16kg)
cash out:
- Swings (16kg)
- 9 minutes
- 40 seconds on/ 20 seconds off
- 23 swings per 40 seconds
- 207 swings
NOTES:
clean and press:
*rested 3 minutes between ladders
*rested 1 minute between the 2nd and 3rd rung
*tough workout
Swings:
*haven't done 40 seconds on in a Long time!! that was tough!!
*really happy with my form for swings
Short and sweet
buy in:
WOD:
from the 603
- 3 rounds for time
- 30 double- unders
- 15 KTE's
** if you can't do double unders yet, sub 90 jump rope skips during the met-con
cash out:
- 3 rounds/ 1 minute rest between rounds
- 90 second Mt. Athlete abs:
- 30 seconds side elbow plank
- 30 seconds front elbow plank
- 30 seconds other side elbow plank
NOTES:
WOD - TIME: 4:53!! best time ever!! =)
* subbed the 90 jumprope since I am still working on doing double unders
* first 2 rounds was able to do 10 kte's in a row, last round had to do sets of 5
