Hey ladies! WOW I have been the worst at keeping this up to date. Sorry I guess all the work, training, travelling, house renovations... all the excuses of the world.
Took the week of last week and did nothing and ate like shit. Wow did I feel it. So back at eating better and back at training. On Monday I was feeling keen and road my bike to the gym. 40 min all up hill. My legs were dead on Tuesday, but figure if I can do that a couple times a week I will be laughing.
This is the video that April took when I was in Arizona for the Snatch WOD!
Apr 6, 2012
ReplyDeleteWOD:
A. Romanian Deadlift @ 30X0, 10-10-8-8, 3 min
205/205/225/225
B1. Bench Press @ 20X1, 8-12 reps x 5 sets, 2 min
75-12/95-12/100-12/105-8/105-7
B2. Back Squat @ 20X1, 8-12 reps x 5 sets, 2 min
135-12/140-12/145-12/150-12/155-9
Apr 9, 2012
35km Bike ride with Tif.
out
Apr 10, 2012
ReplyDeleteWOD:
A. Push Press, build to a 1RM
95/125/135/145/155/160-x (155#-PR)
B1. Russian KBS, 12-15 heavy reps x 5 sets, 1:30 min
kgs 24-15/32-15/40-15/48-15/48-15
B2. Barbell Forward Lunges, 8/leg x 5 sets, 1:30 min
65/75/85/95/105 #
C. Airdyne Sprint 15 sec ALL OUT x 5 sets, 1:30 min b/t sets
Cals - 16/18/17/15/16
out
Apr 11,2012
ReplyDeleteWOD:
A. Power Clean, build to a 1RM
135/155/165/175/180/185-x
B1. Close Grip Bench Press, AMRAP @ 75% of 1RM Bench Press from last week x 5 sets, 2 min
115# - 8/7/8/8/6
B2. Wtd Chin-ups, 3-5 tough reps x 5 sets, 2 min
35-5/40-5/45-5/50-3/50-3
C. Box Jumps - 24"/20" - AMRAP in 10 minutes - step down every rep
195 reps
out
April 9th- Bike to gym 36 min all up hill.
ReplyDeleteA- Squat snatch- 65lbs every 30 sec for 10 min.
B- Snatch Balance 45lbs 5 per min for 10 min
C- Hanging squat Clean- 95lbs 3 per min for 10 min
D- 10,9,8,7,6,5,4,3,2,1 for time 19:45
Hand stand pushups
Chin-ups
This was very hard then biked home 36 min.
April 11-12
warm-up practiced rope climb 5 times.
15 min AMRAP: 6 rounds + 15+2
15 Kettlebell swing 24 kg
15 push up burpee.
This was hard after practiced toes to bar and stretched.
Tif out.
Well I'm suckin ass just as bad w/ posting!!! Here is what my WOD were this week. I've really been focusing on sleep this week. Not so much tonight, my mind is everywhere. But I am in bed by 9:30 and lights out by 10. NO TV or FB after 9:30.
ReplyDelete4-9
15 min AMRAP - Got 4 rounds.
15 Toes to bar
15 overhead lunges 45/35 (2 count)
15 burpees
4-10
WOD - McGhee
30 minute AMRAP:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
got 17 rounds + 16
4-11
April 11, 2012: Wednesday – Split Jerks
Do at least 7 sets to find a max split jerk.
140# - pr by 30#
4-12
Night off
Oh dear lord, on McGeee, ya I didn't do no 275#!!!! 275 was men's, 205 was womens, and I did 135 (still playin it safe w/ my back).
ReplyDeleteApr 13,2012
ReplyDeleteWOD:
A. Front Squat, build to a tough single
135-5/165-3/185-1/205-1/215-1(PR)
B1. Romanian Deadlift @ 20X0, 10-12 reps x 3 sets, 2 min
205-12/215-12/225-12
B2. Push-ups(Release), AMRAP in 1 min x 3 sets, 2 min
24/25/25
C. Row Sprint 30 sec ALL OUT x 4 sets, 3 min
1)170m - 1:26/500m - 49s/m
2)170m - 1:26/500m - 47s/m
3)169m - 1:26/500m - 43s/m
4)170m - 1:26/500m - 51s/m
out
4-13 - off
ReplyDelete4/14 - 32 min run w/ Owen in stroller.
Apr 14,2012
ReplyDeleteWOD: with Tif
A1. Back squat 30x1,3-4reps x4,2min
155-4/165-4/175-4/195-4
A2. Chest to bar, 10reps x 4, 2min
10/10/10/10
B1. Romanian DL 301x0, 8-10reps x 3sets, 2min
205-8/205-10/205-8
B2. Seated DB Overhead Press 30X0, 8-15reps x 4sets. 2min
30#-12/30-13/30-12/30-11
C1. GH Raises 20X0, 8-15reps x 4sets, 1min
10/15/15/15
C2. GH Situps, 20reps x 4sets,1min
20/20/20/20
Good work Holly, i bet Owen had a blast on the run.
out
Apr 16,2012
ReplyDeleteWOD:
20min AMRAP:
10 KBS (32kg)
10 PUB's
Total: 12rnds + 10 + 1
251reps
out
Apr 17,2012
ReplyDeleteWOD:
A. Push Jerk, 3-3-3, 3-4 min
95/135/150
B1. Barbell Romanian Deadlifts @ 10X0, 12-15 reps x 5 sets, 1:30 min
185-12/185-12/185-12/185-12/185-12
B2. Barbell Russian Step-ups, 10/leg x 5 sets, 1:30 min
45/50/50/50/50
C. Row Sprint 20 sec ALL OUT x 5 sets, 40 sec b/t efforts
115m-1:24-46s/m
114m-1:25-53s/m
112m-1:28-47s/m
112m-1:27-47s/m
111m-1:28-49s/m
out
A. Power Snatch, build to a 1RM
ReplyDelete75-3/95-1/115-2/125-1/135-1/140-x
B1. Ring Dips, AMRAP x 5 sets, 2 min (girls do flat bench db press @ 20X0, 6-9 reps x 5 sets, 2 min)
10/8/3/6/6
B2. Wtd Chin-ups, 2-3 tough reps x 5 sets, 2 min
45-3/50-3/55-2/55-2/55-2
C. Airdyne - as many miles as possible in 10 minutes
3.8miles , 228cals
out
Apr 23, 2012
ReplyDeleteWOD:
A. Back Squat @ 30X1, 4-6 reps x 3 sets, 3-4 min
165-6/185-6/205-4
B1. One Arm Rows @ 20X0, 10-12/arm x 2 sets, 2 min
(24kg) L-12 R-12 L-12 R-12
B2. Press @ 10X0, AMRAP @ 66% 1RM x 4 sets, 2 min
(75#) 15/13/12/10
C. Burpees, AMRAP in 1min x 3 sets, 1 min
18/19/19
out
Apr 24,2012
ReplyDeleteWOD:
A. Press 11X1, 2-2-1-1, 3min
95-2/105-2/115-1/120-x
B1. Russian KBS(32kg) 15reps x 5sets, 90sec
15/15/15/15/15
B2. Ring Dips @20X0, AMRAP x 5sets, 90sec
6/6/6/6/6
C. 10 x Row 60sec@50%/60sec@80%
4530m
out