TGU, Swings, Deadlift

TGU 

16kg  1l/1r

18kg  1l/1lr

20kg  3l/3r

Swings

Plus 50%

rotation 1 repeated twice

first round with the 24kg

second round with the 20kg

10 2 hd sw x 5 (2.5)

11, 12, 13, 14, 15 reps (2.5)

5 min, 115 swing per rotation

** 2 rotations - 10 min., 230 swings

Deadlift

1x5 @ 115#

1x5 @ 125#

1x5 @ 130#

Yoga: Sun Salutations

NOTES:
** thinking of switching to the PTTP method of deadlifting the heavier weight first then dropping to the lower weight....still using the 115 as a warm up....

Swings, Deadlifts

1/2 swing ladder -

14kg   

except for the first set of :15 work/:15 rest, all rests were :30

1/2 sw ld x 3 (10 reps, 15 sec)

1-4 sw ld x 3 (20 reps,)

1-5 sw ld x 3 (30 reps,)

2-6 sw ld x 3 (40, reps,)

300 swings

Deadlifts

1 set of 5  @   115#

2 sets of 3 @  120#

Swing, Clean, Deadlift

ab wheel rollouts 2x5

goblet squat 3x3

One hand swing practice workout #2 

20kg

5 2 hd sw + 5 one hd sw  x 2 x 5 

100 swings, 5 min

Clean   16kg   4:00r/4:00l; 1:00r/1:00l for 10:00

Deadlift   115#  3x3

Variety Day

Buy in:

• Pullups: 3,2,2,1 (held for 10 seconds!! at the top of the 1 rep pullup)

WOD:

• 3X5 deadlift 115#

Cash out:
adapted THIS WORKOUT for the cashout

• 5 rounds of:
• 30 seconds jumprope
• a set of pushups (7)
• 30 seconds jumprope
• a set of kte's (5)

NOTES:
* haven't deadlifted in a month (or more) so started off light. good weight, went up well.
* for the cash out - I wasn't going to do squats, since I am doing them for 5 min. tomorrow =)

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

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

TSP & variety day

Buy in:

• 20 swings (8kg)
• 10 box jumps (16"- since its a warm up)

WOD:

• 1/2 Snatch
• 6 rounds (ended up doing 9 rounds*)
• level 4

• 1 round: 
• 14kg 5/5r

• 4 rounds: 
• 12kg 6l/6r

• 4 rounds
• 12kg 7l/7r

cash out:

• Deadlifts
• 3X3 
• sets across
• 100#

NOTES:
1/2 Snatch

* I was having so much fun with the snatch, I did 3 more rounds!!! =)

* really tried to slow it down and work the time. I found myself once or twice trying to match my numbers instead of working the time.....working on fixing that.
* started with the 14kg but realized I would never make 15 min. with it, so switched to the 12kg.
Deadlifts:
* haven't done deadlifts since Dec. so backed off on weight A LOT, and just went with 100# to work on form, form, form!
* I missed them, I am going to try to add them in once a week.

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 - 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 - 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 - 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 - 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 - 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....