Thursday, September 30, 2010

Timed Sets

Buy in:
  • Russian Pull up Program
  • day 4
  • 3,3,2,1

WOD:
  • Press or Push Press (16kg)
  • switching every 5 reps
  • 3 rounds
  • 3:00 w/ :30 off
** 7 RPM
** all push presses

  • Press+Windmill 
  • switching every 3 reps
  • 2 rounds
  • 3:00 w/ :30 off
round 1 - 14kg
round 2 - 12kg
** 4 RPM

  • Swing (16kg/ 14kg)
  • 3 rounds
  • :30/:30 for 3:00 w/ :30 off
  • 16kg - 1st 2 rounds
  • 14kg - last round

  • Squat (14kg)
  • NONSTOP 5:00
** all racked squats
** 6 RPM

NOTES:
** really thinking I should drop my weights for the press/push press and the squat. I can do it with the heavier weights, but I am way on the bottom or not hitting the Rx'd RPMs......

Wednesday, September 29, 2010

Variety Day

Buy in:
  • Russian Pullup Program
  • day 3
  • 3,2,2,1


WOD:
  • TGU
  • 16kg
  • 10 minutes
  • 7L/6R


Cash out:
  • jumprope tabata

Tuesday, September 28, 2010

Timed Sets

Buy in:
  • 3RM Russian pullup program
  • day 2
  • 3,2,1,1

WOD:
  • Clean (14/16kg)
  • Switching every 5 reps
  • 5:00 w/ 1:00 off
  • 4:00 w/ 1:00 off
** 1st round: 14kg- 15 RPM
** 2nd round: 16kg - 12 RPM

  • 1/2 Snatch (14kg/12kg)
  • Switching every 5 reps
  • 4 rounds
  • 4:00 w/ :30 off
** 1st 2 rounds: 14kg - 9 RPM
** 2nd 2 rounds: 12kg - didn't count RPM's
** dropped to 12kg because I didn't think I could continue with good form for the last 2 rounds

  • BU Clean (12kg)
  • Switch every 5 reps
  • 2 rounds
  • 3:00 w/ :30 off
** 12 RPM
** right side - easy, left side, not so easy reps 4 and 5

Monday, September 27, 2010

Timed Sets

Buy in:

WOD:
  • Clean+Squat+Press (= 1 rep)
  • 14kg
  • Alt. every 3 Reps
  • NONSTOP 10 minutes
  • Rest: 1:00-2:00
** used 14kg the whole time!=)  Last week had to drop to 12kg after 2 minutes.
** concentrated on working the time - didn't count the RPMs
** took a 1:30 rest 


Swing/Jerk (14kg)
  • Alt. Swings and Jerks-
  • :30/:30 for 2:00 Swings
  • :30/:30 for 2:00 Jerks
  • 3 Rounds
  • NONSTOP
** My new Favorite exercise!!! LOVE this combo!!
** Swings: 37 RPM/ Jerks: 10 RPM

  • BU Press (8kg)
  • 3X 5L + 5R
  • :30 rest between sets
** was able to finish this today (last week couldn't do)
** 8 kg was perfect for this
** last set on L was HARD!!

Saturday, September 25, 2010

Timed Sets

1/2 Snatch Day  =)

buy in:
  • pyramid of pullups/pushups to 5

WOD:
  • 1/2 Snatch (12kg)
  • Switching every 5 reps
  • NONSTOP for:
  • 6:00 w/ 1:00 off
  • 4:00 w/ 1:00 off
  • 3:00 w/ :30 off
  • 3:00 w/ :30 off
* 13-14 RPM

Friday, September 24, 2010

Timed Sets

Buy in:
  • TGU
  • 12kg
  • 3L/3R

WOD:
  • Press or Push Press (14kg)
  • Switching every 5 reps
  • 3 rounds
  • 3:00 w/ :30 off
* 9 RPM
* mostly presses, some PP

  • Press+Windmill (12kg)
  • Switching every 3 reps
  • 2 rounds
  • 3:00 w/ :30 off
* 5 RPM

  • Swing (14kg)
  • 3 rounds
  • :30/:30 for 3:00 w/ :30 off
* 37 RPM


  • Squat
  • alternated racked squat & goblet squat
  • NONSTOP 5:00
* 4:00 w/ 14kg
* last minute with 12kg
* 8 RPM with the 14kg for the first 2 minutes, then 6 RPM
* went to fast the 1st 2 minutes - need to WORK THE TIME!!
* I'm thinking maybe I should be using the 12kg for this since I only hit 6 RPM with the 14...., although it felt really light when I switched to it....?




NOTES:
** again used lighter weights then I normally would - back is better, about 95%, so I am still taking it easy.

** even though I dropped the weights, I still got an AMAZING workout today!!


Thursday, September 23, 2010

Timed Sets

Buy in:
  • 3X3 pullups

WOD:
  • Clean (12kg)
  • switching every 5 reps
  • 5:00 w/ 1:00 off
  • 4:00 w/ 1:00 off
* 15 RPM

  • 1/2 Snatch (12kg)
  • Switching every 5 reps
  • 4 rounds
  • 4:00 w/ :30 off
* 12 RPM

BU Clean (8 kg)
  • switching every 5
  • 2 rounds
  • 3:00 w/ :30 off
* 12 RPM

NOTES:
** dropped weight today for the clean and 1/2 snatch - back issues the last 3 days -- ironically, after the workout, my back feels great! - go figure!
** fun workout today, I really enjoyed it!

Monday, September 20, 2010

Timed Sets

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

WOD:
  • Clean+Squat+Press (=1)
  • 10 minutes NONSTOP
  • Alt. every 3-5 reps
  • Rest 1-2 minutes
** first 2 minutes used 14kg, finished the last 8 min. with the 12kg
** hard not to do a thruster- paused between each exercise
** rested 2 min. before starting swing/jerk
** @ 6 RPM

  • Swing/Jerk (14kg)
  • Alt. Swings and Jerks-
  • :30/:30 2:00 swings
  • :30/:30 2:00 jerks
  • 3 rounds NONSTOP - then rested 1 min.
** unsure whether to use the 14kg or 16kg - VERY glad I used the 14kg
** This. Was. HARD!!..... but fun and I really enjoyed it!! =)

  • BU Press (8kg)
  • 3X 5l/5r   :30 rest between sets.
** ended up doing 1X 5R + 4L 
** totally fried by now, and the bell kept tipping on my left side-- so I called it a day

Friday, September 17, 2010

Timed Sets

1/2 Snatch day!

Buy in:
  • TGU
  • 14kg
  • 3l/3r

WOD:
  • 1/2 Snatch
  • Switching every 5 reps
  • NONSTOP 20:00
  • 13 RPM

cash out:
  • 2X5 pullups



NOTES:
1/2 Snatch:

** No blisters, no banging on forearms - form was spot on! =)
** after 20 minutes, took a 1:00 rest then started again, went for 2:00 more and stopped
** 20 minutes was my goal, so mentally when I stopped, I think I was done
** bell was slippery and effecting my grip so I stopped to chalk my hands

Thursday, September 16, 2010

Timed Sets

Heavy Day

Buy in:
  • jumprope - white manila
  • 3 rounds
  • 30 seconds on/ 30 seconds off

WOD:
  • Push Press (16kg)
  • 5 rounds
  • :30/:30 for 2:00 w/ 1:00 off - what was planned.....
  • Ended up doing:
  • 2 rounds - :30/:30 for 2:00 w/ 1:00 off
  • 3 rounds - :30/:30 for 3:00 w/ 1:00 off
  • 8 RPM
** definitely needed the 1:00 rest

  • Swing (16kg/14kg)
  • 4 rounds
  • :30/:30 for 3:00 w/ :30 off
  • 3 rounds with the 16kg
  • 1 rounds with the 14kg

  • Squat (14kg)
  • NONSTOP 5:00
  • rack squat
  • switching sides every 5-6 reps
  • last 20 seconds goblet squat
** HARD! 

Wednesday, September 15, 2010

Variety Day

Buy In:
  • jumprope:
  • 2X 1:30 work/:30 rest
  • 1X 2:00 straight jumping rope

  • 4X2 pullups with 10# weighted vest

WOD:
from Daily Fitness solution Blog 
  • Push-Up Drop Sets
  • 10 minutes
  • 5 reps each set of pushups - total 15 pushups per round
  • Feet Elevated PU
  • Regular PU
  • Knee PU
    *did 10 rounds
    *150 total pushups in 10 minutes

    cash out:
    2X5 KTEs

    NOTES:
    *REALLY short on time this morning....school bus was running late!

    * original workout called for 20 min, was going to do 10 all along, but was going to add 10 min. of pullups on the minute, but knew I was short on time so did the pullups in the buy in. 

    Tuesday, September 14, 2010

    Timed Sets

    buy in:
    • TGU
    • 12kg
    • 3l/3r

    WOD:
    • Clean (14kg)
    • Switching every 5 reps
    • 5:00 w/ 1:00 off
    • 4:00 w/ 1:00 off
    • 3:00 w/ 1:00 off
    • 2:00 w/ 1:00 off
    ** started with the 16kg, after :30 seconds dropped to the 14
    ** originally was supposed to do only 5 and 4 minutes, but still had some left in the tank, so cranked out the 3 and 2 minutes.
    ** didn't count RPMs

    • 1/2 Snatch (14kg)
    • 4 rounds
    • :30/:30 for 3:00 w/ :30 off
    • 8-9 RPMs

    • Bottoms Up Clean (8kg)
    • 2 rounds
    • :30/:30 for 3:00 w/ :30 off
    • 14 RPMs
    ** dropped to 8kg - form better when holding the "beat" at the top


    NOTES:
    ** went a little longer today since no school for the kids and I had extra time =)
    ** since I am doing the 1/2 snatch with the 14kg on Tuesdays...., not sure why I do it with the 12kg on Fridays.... 

    Monday, September 13, 2010

    Timed Sets

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

    WOD:
    • Clean & Squat (14kg)
    • 2 rounds
    • :30/:30 for 3:00 w/ :30 off
    • 8 RPM

    • Press/Push Press (14kg)
    • NONSTOP 5:00
    • switching hands every 5 reps
    • rest 1:00
    ** 14kg was the perfect weight for this- 
    ** first 1:30 all strictly presses, after that, some presses, some push presses
    ** Hard, happy it was over and I had a minutes rest! =)

    • Swing (16kg/14kg)
    • 4 rounds
    • :30/:30 for 3:00 w/ :30 off
    • 3 rounds with the 16kg
    • 1 round with the 14kg

    Friday, September 10, 2010

    Timed Sets

    1/2 Snatch Day =)
    .... have I mentioned I *heart* this exercise!?Free Smiley Courtesy of www.millan.net


    Buy in:
    • TGU
    • 12kg
    • 3l/3r 

    WOD:
    • 1/2 Snatch (12kg)
    • Switch every 5 Reps
    • NON STOP for:
    • 5:00 w/ 1:00 off
    • 4:00 w/ 1:00 off
    • 3:00 w/ 1:00 off
    • 2:00 w/ 1:00 off
    ** form was PURTY!!! Really really good!
    ** didn't consistently count RPMs but when I did it was 13-14 RPM
    ** Fun Fun Fun 


    cash out:
    • 1/2 Snatch (14kg)
    • 5 rounds- switching every 5 reps
    • 1:00 w/ 1:00 off
    ** continued non stop from the WOD- just the 1:00 rest from the 2:00 work, then I picked up the 14kg.
    ** 10-11 RPM
    ** having so much fun with the 1/2 snatch, no problem with the 12kg, so I wanted to try the 14.
    ** not sure if I could have done the WOD with the 14kg....???

    • 3X2 pullups with the 10# vest

    Thursday, September 9, 2010

    Timed Sets -

    Killer Day =)



    Buy in:
    • jump rope - white manila
    • 2:30 straight - to Aerosmith - walk this way

    WOD:
    • Push Press (16kg)
    • 5 rounds
    • 30/30 for 2:00 w/ 1:00 off
    • 8 RPM
    ** last 2 rounds 4th rep on left side - hard!
    ** thankful for the 1:00 rest!

    • Swing (16kg/14kg)
    • 4 rounds
    • 30/30 for 3:00 w/ :30 off
    • 2 rounds with the 16kg
    • 2 rounds with the 14kg
     ** swings were good/challenging

    • Squat (14kg)
    • NONSTOP 5:00
    • all racked squats 
    • 1 minute r: 8 RPM
    • 1 minute l:  7 RPM
    • 1 minute r:  6 RPM
    • 1 minute l:  6 RPM
    • :30r/:30l:    5 RPM
    ** happy just to get through this one!

    cash out:
    • lay on floor in a puddle of sweat for 2 min
    • drink lots of water!!

    NOTES:
    **HARD day, but Great!!
    ** could have stopped after the swings and it still would have been a great workout! the squats were icing on the cake!
    **learning/still working on slowing it down and working the time. today was a great lesson in that =)
    ** looking forward to doing this again next week!

    Wednesday, September 8, 2010

    Variety Day

    Buy in:
    • 1 pullup- 5 pushups
    • 2 pullups - 10 pushups
    • 3 pullups - 15 pushups
    • 2 pullups -10 pushups
    • 1 pullup - 5 pushups

    WOD:
    • 3X5 Deadlift (115#)

    cash out:
    • 3X5l/5r suitcase deadlift (24kg)
    • 2X10 kte

    NOTES:
    ** happy with my deadlift form.
    ** wanted to increase weight each set for the deadlift, but only had 4 hours sleep last night, so kept it at sets across.- better safe than sorry

    Tuesday, September 7, 2010

    Timed Sets

    Buy in:
    • TGU
    • 12kg
    • 3l then 3r

    WOD:
    • Clean (14kg)
    • 5:00 on, 1:00 off
    • 4:00 on, 1:00 off
    ** took it nice and slow- good amount of time- rounds, didn't go to failure


    • 1/2 Snatch (14kg)
    • 4 rounds
    • :30/:30 for 3:00, :30 off
    • 8-10rpm
    ** looked good, slow and steady, was able to concentrate on form


    • Bottoms Up Clean
    • 2 rounds
    • :30/:30 for 3:00, :30 off
    • round 1: 12kg 10rpm
    • round 2:  8kg  12rpm
    ** had to drop to the 8kg- left side with the 12kg, at the top of the clean, last 2 reps- tipping over.- grip was going  by now on the left.

    Monday, September 6, 2010

    Timed Sets

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

    WOD:
    • Clean and Squat (14kg)
    • 2 rounds
    • 30/30 for 3:00 w/ :30 off
    • 8 rpm
    ** really tough exercise! 3 minutes on is hard!

    • Press/Push Press (12kg)
    • NONSTOP 5:00, rest 1:00
    • 10 RPM 
    ** all presses NO push presses
    ** this was NOT easy, definitely challenging, but I felt I could have gone 1-2 more minutes....
    ** not sure why I stopped..?? maybe mentally I was done......

    • Swing
    • 4 rounds
    • :30/:30 for 3:00 w/ :30 off
    • round 1: 16kg
    • round 2: 14kg
    • rounds 3 & 4: 12kg
    • 36 RPM
    * wanted to go back to the 14kg for round 4, but couldn't do it! grip issues, and I read my printed out notes-" don't force it with a heavy bell". - good advise! 
     

    Friday, September 3, 2010

    Timed Sets

    1/2 Snatch day! =)

    Buy in:
    • jump rope - white manila
    • 3 rounds
    • 1 min. on/ 30 seconds off

    WOD:
    • 1/2 Snatch (12kg)
    • total 9 rounds:
    • first 2 rounds:
    • :30/:30 for 3 minutes, 1 minute rest
    • next 7 rounds:
    • :30/:30 for 3 minutes, :30 seconds rest


    NOTES:
    ** for the first 5 rounds held steady at 6-7 snatches each 30 seconds

    ** round 6-9 purposely slowed down to 6 each 30 seconds
    ** form looked SO purty!!
    ** NO HAND ISSUES!! =)
    ** when slowing down the exercise, working the time not numbers, I feel my form is MUCH better.
    ** total time 1/2 snatches: 32 minutes
    ** total 1/2 snatches: 344

    Thursday, September 2, 2010

    Timed Sets

    Buy in:
    • TGU
    • 12kg
    • 3l/3r

    WOD:
    • Push Press (16kg)
    • was supposed to do:
      30/30 for 1 min, 1 min rest- 5 rounds
    • DID:
    • 30/30 for 2 min. 1 min. rest
    • 3 rounds
    • ** didn't mean to, did it wrong- not happy
    • 5l/5r consistently 
     
    •  Swings (16kg)
    • 4 rounds
    • 30/30 for 2 min., 30 seconds rest
    • 18/18 pace  

    • Squats - racked (14kg)
    • 30/30 for 1 min, 1 min. rest
    • all rounds: 5l/5r, except one round 5r/4l


    NOTES:
    * tough workout - squats were the hardest
    * Really bummed about doing the push presses wrong!!
     

    Wednesday, September 1, 2010

    Variety Day

    Buy in:
    • jumprope - white manila
    • round 1: 1 min jumprope/ 30 seconds rest
    • rounds 2&3: 1:30 min.jumprope/ 30 seconds rest

    WOD:
    • 3X5 Deadlift - 115#
    • 3-4 min. rest between sets

    cash out:
    • 10 minutes
    • 5 rounds
    • jumprope in 30/30 intervals for 10 minutes, performing the pullups or pushups in the rest intervals:
    • 30 seconds jump rope
    • a set of pullups (2)
    • 30 seconds jump rope
    • a set of  pushups (5)

    * the cash out was a variation of THIS WORKOUT from the DFSB