Rack Thruster
1-1-1
Work up to a heavy single thruster from a rack.
Post loads to comments.
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AMRAP 21 Minutes:
21 Calorie Row
18 Box Jumps 24/20″
15 Kettlebell Swings 72/53
Post rounds and Rx to comments.
Coach Arturo beasting out with his jerks last night, prepping for a big Olympic lifting meet this Sunday!
- CONGRATS to DH3 (October 2011 Athlete of the Month!) and Rebecca G.-C. on their new baby girl! Hazel Rose was born on December 3rd at 6:53pm weighing 7lbs 2oz, 20.5″ long, and she is a beauty. Check out these pictures in our Flickr account!
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How To Get Better at Double-Unders (STOP DOING SINGLE UNDERS!) WODPrep
ICYMI: Women's-specific Nike Romaleo 2 Power Lifters size 8 for sale in the classifieds. Wore them once to test them out but they are too big.
Thrusters! I can do them! Out of a rack, at least — still not going to do them off the floor any time soon. Worked up to 105, which is not a true max effort but I'm glad I stopped there, since it was starting to feel a tiny bit weird on the wrist.
WOD: 4 rounds + 270m run, Rx except 400m run in place of rowing. Went pretty quick on the jumps and swings, and slow as hell on the run. I'm sure there were people on the street wondering, "why is this chick huffing and puffing so hard when she's running an 11-minute mile?"
OG
Today's WOD
w/ Red Kettlebell
The 21 minutes wasn't as gut-wrenching and soul-destroying as sitting thru an episode of Dr. Ken (which is unfortunately my sworn duty as a Korean-American), but my rowing speed was like going thru the It's A Small World ride at Disneyland.
@Fox (from Monday): Cobain wrote songs about charcuterie?
10AM with Jeremy.
Tested my 1-RM on the press today.
125, 135, 146(F) Silly me; I didn't set up properly. Still, this was a big ego-boost on the long road back to getting strong overhead.
WOD: 24kg bell, 24" box.
5 rounds + 15 calories.
11am
Deficit (2") Deadlift
225x10x3
RDL
205x10x3
Strict K2E
4×6
Pallof Press Holds
Red x :20ea @ 6'
Hatch Week 6 Day 1
Back Squat
45 x 10, 95 x 4, 135 x 3, 165 x 1, 195 x 6, 220 x 6, 250 x 3, 260 x 2 (PR for 2)
No belt until 250# 🙂
Front Squat
135 x 5, 160 x 4, 170 x 4 x 2
12pm group class with Fox and McDowell
3RNFT
10 x thrusters 45#
10 x ring rows
10 x sit-ups
Thruster
75 x 3, 95 x 2, 105 x 1, 125 x 1, 135 x 1, 135 x F, 135 x 1
The first attempt at 135# was very wobbly- I kind of forgot how to do it and should have used my belt. Tried again and paused at the bottom and missed. What a mess. My third attempt was good. May have had more if I could have gotten my shit together. An honor to be partnered with Lady Fox who made heavier weight look easy.
AMRAP 21 mins
21 cal row
18 box jumps 20"
15 KB 53#
5 rounds and 21 cal Rx. Was scared to swing the green KB over my head because last time I did that I freaked out and bailed it behind me which was scary. Think and hope most of my reps were kosher. Surprised myself on this one.
It's been awhile. Haven't been doing a whole lot of group classes lately since I'm 6 weeks into the Crash B's training but I'm still following along on the lifts as much as possible. Today rowing workout was supposed to be a 'recovery' row so I figured today's group class would be a great sub! 😉
Thruster:
(45x5x2, 75×3, 95×2, 115×1)
125, 135, 145
-only used a belt on 145. all moved pretty well and could have hit more.
21min AMRAP:
5 rounds plus 17 calories, rx'd.
-this was very much an Open-esque workout. All about lung capacity. I wanted to die and couldn't breathe. Would be great to re-test after our next cycle.
Last programming cycle was pretty good for me in that I PR'd 4 lifts!
HBBS: 275 (up 10# and only 10# off of my LBBS)
Press: 105 (up 2#)
FSQ: 230 (up 5#)
Snatch: 53kg/116.6# (up 1kg…and yes, I'll take whatever I can get!)
Overall great cycle and looking forward to our next one that will lead us into the Open! Definitely going to be hard to resist some of the group class programming/wods…
530p – oof, not my day.. feeling sluggish and slow.
WOD with 24kg bell (Russian)
Finished 5 rounds + 3 cals on the row
Happy to have KLove next to me, that girl kept me motivated to keep moving.
5:30 class w/ McNo.
5 rds plus 21cal /RX. The KBs worked me hard.
I'll follow up Ryan's brevity with WAY too many words…
Yesterday:
Trained with McD under the influence of Robitussin DM :/
But then I took a great AR class with Fox followed by a 45 min easy bike ride, which alleviated the general soreness from Sunday and Monday's workouts, so that helped salvage the day's fitness.
Today:
21 Cal Row
18 Box Jumps 20"
15 KB Swings — 24kg, Russian
6 rounds + 20 cals
My two goals were to not stop moving (everything unbroken) and to keep the cals/hr above 800, which is around 80% for me right now. This was a success, and I was too winded to talk (!!), but I didn't feel like I was struggling and had some energy at the end, so maybe could have pushed harder.
Side-note:
It occurred to me that workouts with a heavy weight (especially overhead), that require me to brace (and hold my breath) make my heart race, which I find disconcerting and slows me down.
This was not one of those work-outs (though maybe would have entered that territory had I done American swings?). I have to work on my breathing in those types of work outs to keep my heart rate stable.
I was the most sore I've been in awhile today!
Thruster: 73-83-93. A little early on the 93. Probably could have done 98, maybe 103.
WOD: 5 rounds + 8 calories. Erg broke in the middle…took some time to switch. That's my excuse! 😉 Russian green KB swings, 20".
Charlie and Lauren are killing it! (Not too many words, Lauren– I love reading what you do!)
7:30 with JB and Nick
Minimal motivation and lots of babying my right foot because Monday night I spilled boiling water on it and gave myself a lovely second degree burn! Fail.
Thruster: worked up to 105.
WOD
21 cal row, 18 step ups to 20 " box (because the foot), 24kg russian KB swings.
Was happy I didn't have to completely scale this but kept it at a conversational pace.
5 rounds +21 cals+8 step ups.
Thanks @Allie B 🙂 Don't encourage me…
Forgot about thruster — never tried a best single before:
105 – 115 – 120F; shot the bar too far forward
Thruster: 83, 93, 103, 108, 113f
Pushing the bar too far forward. Think this might be my problem with strict press too.
WOD with 24kg Russian swings
5+33