quinquine: (Default)
All right, time to get caught up in one fell swoop.

Workout Logs )
quinquine: (Default)
November 6, 2014

Warm-up

3 rounds of:

10 good-mornings (bar, 20kg)
10 lunges
10 push-ups

Olympic

Hang Clean, find 1RM: 50kg

I warmed up with 20/30/40, hit 50, failed on 52kg.

Strength

Back Squat, 4x2 @ 90%: I started with 72kg, but couldn't maintain it - did 70/65/64 kg for subsequent sets.

MetCon

4 rounds, 10 minute cap of:

8 push-ups
7 kettlebell swings (53/35) - I went Rx with 53lbs
6 box jumps (24"/20") - I went Rx with 24"

I finished in 5:17. Not the fastest, not the slowest either.

November 10, 2014

Warm-up

4 rounds of:
15 thrusters (bar, 20kg)
6 toes-to-bars (kipping!)

Strength

Back Squat, 6x4 @75%: 60kg

I warmed up with 20/30/40/50kg.

Strict Press, Find new 5RM: 38kg - a new PR!

I warmed up with 20/30/34.

MetCon

50 air squats
40 burpees
30 toes-to-bar

10 minute cap; I finished in 9:58, with Rx (whew!). The new method for burpees that Amy showed me is really helpful, and the first 10 toes-to-bar were all kipping, which is way faster. If I could kip all of them, I would have shortened my time significantly.

November 11, 2014

Warm-up

3 rounds of:

200m run
20 handstand push-ups (practiced kipping - got 4 good ones in a row!)

Olympic

Low Hang Snatch, with pause, 4x3 @70%: 33kg

I warmed up with 20/25kg.

Strength

Front Squat 5x3 @ 85%: 55kg

I warmed up with 30/40kg.

MetCon

4 rounds of:

8 shoulder-to-overheads (60/35kg) - I did 35kg
10 ring dips (I did strict dips for two rounds, then had to use my legs for assistance)
20 sit-ups

There was a 10 minute cap, and I finished in 10:01. So close!

November 12, 2014

Warm-up

3 rounds of:

15 overhead squats (bar, 20kg)
Max handstand hold or walk

Strength

Bench Press, find new 5RM: 57kg

I warmed up with 20/30/40/50/55kg, then attempted 60kg and got 2 good reps, then 58kg and got 3 good reps, so looks like no increase here. I wonder if the dips from the previous day hurt my numbers? Ah well.

MetCon

5 minute AMRAP of:

3 man-makers (50/30lb) - I used 30lb dumbbells
30 double-unders

I finished 2 rounds and part of a single man-maker, but I finally started getting the hang of double-unders; I got a series of du-single-du's - like 5 in a row! The longer rope is really helping.

Interval

1 minute practice pistols
1 minute practice toes-to-bar (kipping)
2 minutes rest

Pistols were done while I was grabbing part of a power rack. I got 10 kipping toes-to-bar in a row on two rounds! I also forgot to take my 2-minute breaks on the first two rounds. Yeesh.
quinquine: (Default)
November 3, 2014

Warm-up

8 minute (slow) AMRAP of:

run 200m, 2 squats, 2 pull-ups
run 200m, 4 squats, 4 pull-ups
run 200m, 6 squats, 6 pull-ups
run 200m (time)

Strength

Squat, 6x4 @ 70%: 56/57kg

I warmed up with 20/40/50kg, and then did my first 2 sets with 56 and the last 4 sets with 57kg.

Strict Press, 5x5 @ 90% of 5RM: 33kg (true 90% is 33.3kg)

I warmed up with 20/30kg.

MetCon

Run 400m
25 Shoulder-to-overhead (50/30lb dumbbells) - I went with 30lb dumbbells
25 burpees
25 Front squats (50/30lb dumbbells) - I went with 30lb dumbbells
Run 400m

There was a 13 minute cap; I finished in 12:17. My legs were shot on the last 400m run, and front squats with dumbbells are very awkward.

November 4, 2014

Warm-up

2 rounds of:

2 minutes on the rower/AD
20(!!!) Handstand push-ups

Olympic

Below Knee Hang Snatch, Find 1RM: 39kg

I started with 20/30/32/34/36kg. My 36 and 39kg lifts were both rough, but coach gave me some tips that helped me get the weight up. My technique can still use some improvement.

Strength

Front Squat, 5x3 @ 80%: 52kg

I warmed up with 30/40kg.

Interval

5 rounds of:

45 seconds of max double-unders
10 pull-ups
45 seconds of rest

I learned that I need to use a long rope for double-unders! I also practiced my kipping pull-ups at the beginning of each set of 10, and then finished with stricts.
quinquine: (Default)
Tuesday, 10/07/14

Warm-up

3 rounds of:

5 pull-ups
5 handstand push-ups
5 jumping squats

Strength

1RM Strict Press: 39kg

I warmed up with 20/30/34/37kg and got to 39kg. It felt pretty good, so I tried 40kg and couldn't even begin to get it above my head. I'm going to figure out a way to work on this one regularly!

Toes-to-bar, max reps (men - 8): I got 16; I gave myself a short rest (2 breaths) before getting the last one, though. Level 1 qualified!

MetCon

1 mile run (men - 8:00): 7:45. Level 1 qualified!

Wednesday, 10/08/14

Warm-up

3 rounds of:

300m run/row/AD(?)/ski(??)
10 squats
5 pull-ups or 10 ring rows

Olympic

1RM, Hang Snatch (men - 70% BW, women - 65% BW): 36kg

Coach wanted me to work on form, so she told me to stay light and do more reps (2 - 3) each time. I warmed up with 20/30/34 and worked with 36kg. I think I *might* have been able to get to 40kg, but I'll save that for next time.

Strength

Handstand push-ups, max reps for strict *and* kipping (men - 5+10, women - 3+5): 5+0

I've never done kipping hand-stand push-ups, and the motion was very strange. I was happy to get the 5 strict, though!

MetCon

Timed WOD (men - 12 minutes, women - 13 minutes):

I didn't even finish - I got through the last set of double-unders in 13 minutes (I was doing attempts, but I started getting single DUs - about 15 total. Hooray!), and I only used the bar for the thrusters. Ah well.

30 double-unders
20 thrusters (men - 45kg, women - 30kg)
10 lateral bar burpees
30 double-unders
15 thrusters
15 lateral bar burpees
30 double-unders
10 thrusters
20 lateral bar burpees

I was talking to Coach about wanting to get more Level 1s, and she said that was natural, but it would take some time. I'm hoping that in about 6 months, I have some major improvement on a lot of these!
quinquine: (Default)
It will be really helpful to have a page for my maxes and personal records - so much stuff is keyed off the 1 rep max (1RM), and I want it to be easily findable.

Olympic and Strength

Bench Press: 64.6kg 67kg

Clean-into-Thruster: 52kg (this will probably also work for my push-presses and regular thrusters. Cleans could maybe go a little higher?)

Overhead Squat: 45.5kg

Squat 1RM: 80kg

Hang Snatch 1RM: 36kg

Low Hang Snatch 1RM: 39kg

Front Squat 1RM: 60kg 65kg

Strict Press: 39kg


Body Weight, Skills, Endurance


Pull-ups, strict: 15

Row, 2km: 8:56

Toes-to-bar: 16

1 mile run: 7:45

Handstand Walk: 4 feet


(added 10/9/2014)

New bench press 1RM PR

(added 11/5/2014)

New front squat 1RM PR

Low hang snatch 1RM PR

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quinquine: (Default)
quinquine

August 2017

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