quinquine: (Default)
Long-delayed, for sure. I'll be adding these slowly, as I have entries from <ahem> December. Whoops.

Workout Logs, 12/17/2014 & 1/2/2015 )
quinquine: (Default)
All right, time to get caught up in one fell swoop.

Workout Logs )
quinquine: (Default)
December 3, 2014

Warm-up

3 rounds of:

row 200m
handstand hold: 30 seconds *or* handstand walk

MetCon

6 minute AMRAP of:

3 Clean Thrusters with dumbbells (53/30lbs) - I went 30lbs
6 burpees

I finished 5 + 2 rounds.

Interval

4 rounds of:

90 seconds of ring dip practice
30 seconds of rest
60 seconds of pull-up practice
60 seconds of rest

I was able to do quite a few ring dips, which was nice. I feel like I should start up on my strict pull-ups at home, and focus on kipping pull-ups at the gym.

December 4, 2014

Warm-up

3 rounds of:

8 good mornings (20kg bar)
8 lunges (same)
8 presses (same)

Olympic

Low Hang Clean & Jerk, 2x1 @ 95%: 48kg

I warmed up with 30/40kg. I ended up doing more like 10x1, as coach wanted to check my form (which is admittedly pretty sketchy).

Strength

Squat, 2x1 @ 95%: 76kg

I warmed up with 40/50/70 - I was a little behind because of all the clean & jerk practice, so I felt a little rushed.

MetCon

10 minute AMRAP of:

run 200m
10 dumbbell thrusters (40/25lbs) - I went with 30 lbs
10 situps

I forgot to write this one down - I think I might have gotten 4 + 200m + 2? Less than 5 rounds, that's for sure.
quinquine: (Default)
Again with the catch-up. Maxes this week, so hopefully I'll be fully caught up by the time I'm done with the work.

I also need to throw in a post on the books I've read so far (at this rate, I should just do an overall 2014 post, rather than a monthly).

December 1, 2014

Warm-up

7 minute AMRAP of:

40 double-unders (attempts)
20 air squats
3 pull-ups

Strength

Squats, 4x1 @ 90%, EOMOM: 72kg

I warmed up with 30/50/60kg.

MetCon

6 rounds with a 20 minute cap of:

12 handstand push-ups (I did piking push-ups)
12 kettlebell swings (53/35) I did 44lbs

I finished in 8:56. Not the fastest, not the slowest. I'll take it.

December 2, 2014

Warm-up

4 rounds of:

8 overhead squats (20kg bar only)
6 bar-facing burpees

Olympic

Low Hang Snatch, 4x1 @ 90%, EOMOM: 36kg

I warmed up with 20/30/33kg.

Strength

Front Squat, 3x1 @ 90%, EOMOM: 60kg

I warmed up with 40/50kg.

MetCon

3 rounds of:

400m run
15 deadlifts (80/55) - I did 60kg.

I finished in 10:58 - I felt pretty good about it, considering the deadlifts!
quinquine: (Default)
I'm so, so behind.

November 25, 2014

Warm-up

7 minute AMRAP (slowly) of:

Row 3 calories
3 handstand push-ups

Strength

Front Squat, 5x3 @ 80%: 52kg

I warmed up with 30/40kg.

Olympic

Low Hang Snatch, 4x1 @ 90%: 35kg

I warmed up with 20/30kg.

Interval

4 rounds of:

Practice handstand push-ups: 90 seconds
Rest: 30 seconds
Practice toes-to-bars: 60 seconds
Rest: 60 seconds

Handstand push-ups are hard! I did a little work with kipping on these, but I still need at least 2 mats to get them correctly, and although I can do strict (touch my head to the floor), I can't do more than 5 of them before I'm completely worn out.

November 26, 2014

Warm-up

3 rounds of:

30 double-unders (attempts)
10 hand release push-ups
8 sit-ups

Olympic

Low Hang Clean, 6x1 @ 90%: 45kg

I warmed up with 20/30/40kg.

MetCon

3 rounds, 15 minute cap of:

30 pull-ups (I did ring rows, as there's no way I could do this many pull-ups in the allotted time)
20 step-ups (I used a 20" box) with dumbbells (35/20) - I went with 35lbs.

I finished in 14:08. My grip was totally shot - I could barely write my time down in my training book!
quinquine: (Default)
November 19, 2014

Warm-up

4 slow rounds of:

Row 200m
Max hand-stand hold/hand-stand walk (I tried the walk on the last one. Not great. I should keep practicing, though, and practice rolling out of them)

Strength

Bench Press, 6x2 @ 95% 5RM: 54kg

MetCon

8 minute AMRAP of:

Run 200m
5 pull-ups
7 dumbbell snatches (50/30lbs) I went with 40lbs

I got 3 full rounds and only needed 2 snatches to finish my 4th round!

Optional

3 rounds of:

60 seconds max curls (used 25lb dumbbells)
60 seconds rest

I did 12/10/10 in each round. This was harder than I thought it would be!


November 22, 2014

Warm-up

Team relay! Each person on the team had to run 400m, then all of the team members (including the runner) would do 5 burpees. It was cool to do something different for the warm-up, that's for sure.

MetCon

20 minute EMOM:

Odd - 5 box jumps (24"/20") I used a 24" box
8 slam balls (40lb/30lb) I used a 30lb ball
Even - 5 burpees
8 sit-ups

This one started sucking about halfway through the workout, but I finished! I felt good about not slowing down, too - each portion of the workout took about 30 - 40 seconds, giving me at least a bit of rest.


November 24, 2014

Warm-up

3 slow rounds of:

20 unbroken thrusters - I used the 15kg bar
10 pull-ups (strict, for me)

Str

Squat, 6x4 @ 70% 1RM: 56kg

I sped up my warm-up on this: 20/40/50kg.

MetCon

100 double-unders/300 singles
40 kettlebell swings (53/35) - I went with 35lbs, since I've never done this many heavy kbs
75 double-unders/200 singles
50 kettlebell swings (same)

10 minute cap. I didn't finish in time; there were still 35 kettlebell swings to be done. I couldn't get a good rhythm on my singles during the first round, but I was able to improve in the second, and coach had some tips for me afterwards, which was nice.
quinquine: (Default)
November 13, 2014

Warm-up

3 rounds of:

Row/ride 20 calories
10 pull-ups (I did a mix of kipping and strict)

Olympic

Low Hang Clean, 4x3 @ 70%: 36kg

I warmed up with 20/30/35kg

Strength

Squat, 4x2 @ 95% (hahahahhaNO): 67kg

I warmed up with 30/40/50kg.


MetCon

5 rounds, 10 minute cap of:

15 wall-balls (20/14lbs) - I went with 14lbs
5 ring dips (I did all strict)

I finished in 6:37. Woot!


November 17, 2014

Warm-up

8 minute AMRAP of:

row 200m, 4 pull-ups, 4 ring dips
row 400m, 8 pull-ups, 8 ring dips
row 600m, 12 pull-ups, 12 ring dips

Strength

Squat, 6x4 @ 77.5%: 68kg

I warmed up with 20/40/50/60kg

Press, 5x3 @ 95%: 35kg

I warmed up with 20/30kg.

MetCon

EOMOM for 10 minutes:

12 push-ups (I screwed up and did 10 push-ups. Yikes.)
10 dead-lifts (70/45kg) - I went with 60kg. Ouch.
10 double-unders - I'm still getting the hang of these, but I did all double-unders, and didn't count attempts.


November 18, 2014

Warm-up

4 rounds, 10 minute cap:

40 double-unders
15 hand-stand push-ups

Well, I got through 2 rounds and my 3rd double-unders before the cap.

Olympic

Low Hang Snatch, 5x2 @ 80%: 32kg

I looked back at last week, because I remembered a heavier number for the 70% lift; turns out I accidentally did 90% of my max, instead. Whoops.

Strength

Front Squat, 5x3 @ 87.5%: 58kg

What is the deal with all this fractional percentage nonsense? Ah well.

MetCon

20 ring dips (first 15 strict, last 5 with feet)
20 thrusters (40/30kg) I did 30kg
40 jumping pull-ups
40 wall balls (20/14lbs) I did 14 lbs

There was a 10 minute cap; I finished in 8:24.
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 5, 2014

Warm-up

4 rounds of:

10 powers swings (this is the first part of a kipping pull-up or kipping toes-to-bar)
max handstand hold or handstand walk

Man, those power swings were rough on the hands!

Strength

Bench Press, 5x5 @ 90% of my 5RM: 54(?)kg

I got through the first three sets, needed a slight bit of help on the last rep in set 4, and more help on the last two reps in set 5. I'm thinking 53kg or perhaps even 52kg would have been good.

MetCon

21 - 15 - 9 of:

Wallballs (20/14lbs) I did 14lbs
Deadlifts (70/45kg) I did 50kg
Bar-facing burpees

10 minute cap.

I finished 105 total reps (I almost finished the 15's). Burpees, as always, remain my slowest exercise. I really need to work on building speed! I might have been able to gain a little bit of time by going lighter on the other two exercises, but I don't know if I could have finished. If the cap had been 13 minutes, I might have been able to finish.
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)
10/29/2014

Warm-up

Slow 7 minute AMRAP of:

3 chest-to-bar (C2B) pull-ups, run 100m
6 C2Bs, run 100m
9 C2Bs, run 100m

I got through these three and then got another 10 C2Bs - I mistakenly ran 200 meters on two of those, though, so it's possible that I could have finished the 12.

Strength

Bench Press, find 5RM: 60kg (with slight assist on the last 2 reps)

I warmed up with 20/30/40/50 and then went with 60; my spotter said he barely gave any assistance ("one finger on each side").

MetCon

6 minute AMRAP of:

3 and 3 touch-and-go dumbbell snatches (40/20 lbs) - I went with 40lbs
10 box jumps (24"/20") - I went with 24"

I finished 5 rounds and went Rx. The snatches were much easier, now that I know how to do them. The box jumps are what slowed me down.

Optional

3 rounds of:

40 calories on the Assault Bike
Rest 3 minutes

I didn't really keep track of how long it took for each 40 cal set, but I was pretty slow. I've never used a bike that allows you to push with your upper body, so it felt a little weird, but not bad.
quinquine: (Default)
10/28/2014

Warm-up

4 rounds of:

30 double-unders
10 handstand push-ups

I was able to get more double-unders this time - I even got a couple of du-single-du sets! The gym was really crowded, and people kept walking around me while I was making attempts, which made me a little nervous; I even hit someone with the rope as they walked behind me (not hard).

Olympic

Hang Snatch, 7x1 @ 90% - 33kg (90% was actually 32.4kg)

I warmed up with 20/30 kg.

Strength

Front Squat, 5x3 @ 85% - 55kg (90% was actually 55.25kg)

I warmed up with 25/39/50kg.

MetCon

25 - 20 - 15 - 5 of:

Kettlebell swings (53/35lbs) I went with 53lbs
Burpees

I finished in 12:42 - the slowest time of the day. I also was told to swing my kettlebell way higher than I had been; I was able to do it, but it will take some getting used to. I'm glad I went for Rx, though.
quinquine: (Default)
10/27/2014

Warm-up

5 slow rounds of:

plank, 20 seconds
8 thrusters (bar, 20kg) - I finally started getting full extension on these. I need to pay attention to form!

Strength

Squat, 6x4 @ 75% 1RM, EOMOM: 61kg

I warmed up with 40/50kg, since we had already done lots of thrusters with 20kg.

Strict Press, 5x5 @ 90% 5RM, EOMOM: 34kg

I warmed up with 20/30kg - not a lot of room for a slow warm-up. The last rep of the last set was crazy hard, but it got done!

Interval

3 rounds of:

Max handstand hold: 1:05 / :45 / :43
15 toes-to-bar

I tried kipping toes-to-bar; the hardest part of this is keeping the rhythm and getting a successful toes-to-bar! I can do one or two easily, but drop the rhythm and have to stop, or I can get a high-knee swing and keep the rhythm for quite a while - I need to work more on adding power from my shoulders.
quinquine: (Default)
October 22, 2014

Warm-up

3 rounds of:

10 bar good-mornings (20kg)
10 bar lunges (20kg)
max pull-ups (10, 6, 4)

Strength

Bench Press, 5x5 @ 90% of my 5RM (technically 49.5 kilos): 50kg

I warmed up with 20/30/40kg.

MetCon

3 rounds of:

8 alternating dumbbell snatches (50/30lbs): I went with 40lbs
14 burpees

I finished in 6:06.

Optional

4 rounds of max ring dips with 1 minute rests. No one did this - I did 8 ring dips, felt exhausted, and worked on improving my double-unders instead.

October 23, 2014

Warm-up

8 minutes; EOMOM
odd minutes - 10 sit-ups
even minutes - 10 OHS (bar only, 20kg)

Strength

Back Squat, 4x2 @ 93% of 1RM (goal 74.4kg): 72kg

I warmed up with 20/30/40/50/60/70kg, and realized there was not enough left to get to 93%. I'm happy with 90%!

MetCon

20 - 16 - 8 - 4, 15 minute cap of:

Deadlifts (80/60) - I went with 60kg
Toes-to-bar
Push-ups

I finished in 13:39. My deadlifts went up. Last time I did them, I used 50kg and only did 45 total - this time, I did 48 with 60kg!
quinquine: (Default)
Warm-up

3 rounds of:

200m run
6 box jumps (I used the 24" box)
6 hand-stand push-ups (I did some of these with my feet away from the wall!)

Olympic

Hang Snatch, 5x2 @ 80% 1RM, EOMOM: 32kg

I warmed up with 20/30kg, then got 2 @ 34kg, but they were messy, so I backed down. Good thing, as I had to dump the weight on the 4th set (got distracted). I finished out, though.

Strength

Front Squat, 4x3 @ 80% 1RM, EOMOM: 52.2kg (goal 52, couldn't get the right weights in kilos)

I warmed up with 30/40/50kg. I might have been able to go a bit higher on this.

Interval

Run 800m (3'20"), 15 push-ups, rest 1 minute
Run 400m (no clue), 30 push-ups, rest 1 minute
Run 200m (no clue), 45 push-ups

I finished in roughly 17'45".
quinquine: (Default)
Warm-up

8 minutes of:
50m run, 3 push-ups
100m run, 6 push-ups
200m run, 9 push-ups
400m run, 12 push-ups
800m run, 15 push-ups

I finished, probably a little over - maybe 8:05.

Strength

Squat, 6x4 @ 72.5% 1RM, EOMOM: 58kg

I warmed up with 20/30/40/50/55kg, then went with 58kg. I could have done a bit more, but not much.

Press, 5x5 @ 90% 5RM: 33kg

I warmed up with 20/26/29/31. On the last two sets, I got a little cocky and went up to 35kg. The last rep was murderous!

MetCon

6 minute AMRAP of:

5 pull-ups
5 thrusters (55kg/35kg) I went with 35kg, so no Rx for me. 55 would not have happened.

I got 6 rounds + 4 reps - so close to finishing that last pull-up!
quinquine: (Default)
Warm-up

90 second row, then max pull-ups (5)
60 second row, then max pull-ups (5)
30 second row, then max pull-ups (3)

Since the WOD for today had *lots* of pull-ups, I practiced my kipping pull-ups during the warm-up.

Strength

Bench Press, 5RM, EOMOM: 55kg

I warmed up with 20/30/40/50/53 and went with 55. I might have been able to do more, but not much.

MetCon

18 / 15 / 12 / 9 / 6 of:

burpee pull-ups
double kettlebell squats (35/25) I went Rx with 35.

The cap was 20 minutes. I finished in 18:32, one of the slowest times of the day. But I finished! :)
quinquine: (Default)
Warm-up

3 rounds of:
200m run
5 handstand push-ups

Olympic

Hang Snatch 4x3 at 70% - 34kg

I warmed up with 20/24/30 and then went with 34. Since I had maxed out light with 36kg, I was really happy to do this much.

Strength

1RM, Front Squat: 65kg

I warmed up with 20/40/50/59 and then did 65kg.

MetCon

3 rounds of:

15 kettlebell swings (53/35lbs) - I went Rx again!
15 chest-to-deck push-ups

I finished in 4:46 - nowhere near the fastest, but also not the slowest. :)
quinquine: (Default)
Thursday, 10/09/14

Even though this was still testing week, no standards were listed. Not sure what is up with that.

Warm-up

3 rounds of:

8 burpees
9 squats
10 ring rows

Strength

1RM Bench Press: 67kg

I warmed up with 20/30/40/50/60/63/65kg - I benched my body weight, hooray!

Handstand Walk: 4 feet!

It took about a dozen attempts, but they paid off. :)

MetCon "Taylor"

15 minute cap, 3 rounds of:

8 thrusters @ 50% of front squat (I did 30kg - 1RM is 60kg)
15 ring rows
400m run

I finished in 11:24. Woo Rx!

Monday, 10/13/14

Warm-up

3 slow rounds of:

10 Overhead squats (bar only)
8 pull-ups

Strength

Squat, 6x4 @ 70%, EOMOM - 56 kg.

I calculated this out at 56kg, and went with it; warmed up with 20/40/50/54/56kg. I might have been able to do a bit more and really push it (in fact, I think I did an earlier 6x4 at 60kg).

Strict press, find your 5RM - 37kg.

I started slower on this one, as I sorta burned myself by adding weight too quickly on the 1RM. 20/30/34/36kg, and finished with 37. Since this is so close to my 1RM (39 kg), I hope to be able to push that 1RM up significantly next time we test.

MetCon

10 minutes, AMRAP of:

3 goblet squats (70lbs/53lbs) I went Rx again with 70 lbs. Whew.
6 burpees
12 toes-to-bar

I finished 3 rounds + 13 reps. I'm glad I went Rx!
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!

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