Tuesday, September 30, 2014

9/30/14

Did Lurong Paleo Challenge WOD #4 this morning.

First 3 minutes-2 rounds of:
9 thrusters (35#)
27 singles

Rest the remaining time

Next 3 minutes-2 rounds of:
11 thrusters (35#)
33 singles

Rest the remaining time

Next 3 minutes-2 rounds of:
13 thruster (35#)
39 singles

I finished right at the 9 minute mark and could have picked up the bar and kept going, but I was tired, so that was it.

Got on the rower after for 4 rounds of 250m sprint with a 1 minute rest in between:
1:08
1:04
1:06
1:08

Sunday, September 28, 2014

9/28/14

Ended my hiatus with my first Oly class!  So happy we have that now at the box, and once we move into the new space, it's only going to get better (Oly plates, bars and boxes are coming!).

My ankle actually handled things well, and my shoulder did for the most part as well.  No PR's today, but I did meet my clean & jerk PR.  Tried to do 130 but I couldn't keep my elbows up enough and I basically collapsed at the bottom.

Every 90 seconds, 1 clean, starting at 50% of your 1RM and working your way up in 5 pound increments to failure or 25 minutes, whichever comes first.

Started with 60 and worked my way up in 5# increments to 125.  Tried twice for 130 but it was a no go.

Then we did 10 minutes of 3 front squats with 85% of our clean max, and on the third squat, 3 second pause at the bottom.  I used 105# and each set got progressively better, but I need to work on some hip mobility because I always end up dropping my elbows a bit and kind of caving in and leaning as I'm coming up out of the squat.

Great class, can't wait for next weekend.

Tuesday, September 23, 2014

9/23/14

PR week!  Really happy about my thruster, despite having a wonky shoulder.

5-3-1-1-1
55
75
95
105
120

15# PR!!

Did the third Lurong Paleo Challenge WOD, it was an 11 minute AMRAP in sets of 3, and I got to 18 reps so it was 3-6-9-12-15-18: 189 reps total of;

Wall balls (10#, 9' target)
Step ups (16")
Deadlift (65#)

That deadlift, even though it was light, really aggravated my back.

Saturday, September 20, 2014

9/20/14

The alarm went off way too early for a Saturday....6:20am.  Early call time of 7am for Ruck class and it was just me and Chris (who was coaching).

First up was 120 burpees, but  start with a 15 minute object carry and for each 10m we it was 10 burpees we didn't have to do.  Originally it was supposed to be a tire carry, but since there was only 2 of us, we opted for sandbags instead.  Did 1200m in 13 minutes so yay, no burpees!

WOD-20 minute AMRAP
40 Russian KB swings (53#)/push ups.  If you had to break doing KB swings, you finished up with push ups (with the ruck on).
200m run with ruck on (18#)

Got 5 rounds, and didn't have to do any pushups!  My forearms were fried and after the second round I seriously thought I was going to end up doing push ups but I powered through.  Chris walked in from a run and said "would you stop being so good at swings??"

Ruck-we covered 2.1 miles in about 40 minutes.  Walked over to a nature trail and hiked through there a bit, that's where we slowed down, but it was good.

Refueled with a protein shake, banana and RKT and was feeling great.  An hour and a shower later, I am WIPED.  Going to the ropes course tonight for a CF outing so I definitely see a nap in my near future.

Friday, September 19, 2014

9/19/14

This shoulder is starting to tick me off....couldn't do OHS because of it and my power cleans were sucky.

Power clean 2-2-2-2-2
55
75
95
105
115

Split Jerk 2-2-2-2-2-2
65
80
95
105
110
115 (15# PR, love this move)

Did the 2nd WOD for the Lurong Challenge, it's a 9 minute AMRAP with heavier weight each time.  First round I did a clean and press, second two rounds I did power snatch and the last rep (95#) I did a clean and jerk.  Got 67 reps total, switching the plates ate into my time a little bit but glad I got at least one with 95# when there was only 8 seconds left on the clock.

20 G2O (45#)
7 bar facing burpees
15 G2O (55#)
7 bar facing burpees
10 G2O (65#)
7 bar facing burpees
1 G2O (95#)-should have been 5

Wednesday, September 17, 2014

9/17/14

It's a good day when you PR your 3RM deadlift by 20# AND your form is still decent!

Deadlift 3-3-3-3-3
165
190
215
235
245

Decided on a whim to sign up for the Lurong Living Paleo Challenge.  I did it 2 years ago and I had some really good success with it, workouts were on point, nutrition was good and I was feeling great.  The challenge officially started on Monday and I signed up yesterday, haha.  I did the first of 3 workouts that will need to be repeated in 8 weeks to see the improvement.  Today was:

4 minutes calorie row-got 47
1 minute rest
3 minutes pull ups-got 25
1 minute rest
2 minutes back squat (80#)-got 23
1 minute rest
1 minute shoulder to overhead (65#)-got 17

Score is total reps, I got 112.

Tuesday, September 16, 2014

9/16/14

PR'd my thruster, woot!  My 1RM is now my 2RM.  Hoping to go up 10# for my 1RM next week, we'll see....

Thruster 2-2-2-2-2
65
75
85
95
105

WOD
15 minute AMRAP:
5 ball slams (40#)
10 alternating lunges (40#)
200m run

5 + 9 rx

My first WOD with running in probably 3 months.  My ankles are still bothering me and it was more of a shuffle than a sprint, and my calves are on fire right now but I'm glad I was able to do it!