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Workout Log LX
Nov. 13th, 2014 12:44 pmNovember 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.
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.
Workout Log LVIII
Nov. 5th, 2014 12:57 pmNovember 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.
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.
Workout Log XLVIII
Oct. 8th, 2014 09:33 pmTuesday, 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!
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!
Maxes and PRs
Sep. 5th, 2014 10:55 amIt 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
Olympic and Strength
Bench Press:
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:
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
