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Workout Log LXVI
All right, time to get caught up in one fell swoop.
December 8, 2014
Warm-up
3 rounds of:
8 overhead squats (20kg bar)
200m row
8 power snatches (20kg bar)
Olympic
Snatch, find 1RM: 41kg
I went with 30/35/40, failed at 41kg, and then succeeded with 41kg. It looked pretty rough, but Amy said that maxes often go that way. :)
Strength
Squat, find 1rm: 90kg, with spot (probably more like 88kg without?)
I used a belt for the first time, and it was weird; I put it on backwards! I went with 40/50/60/70/80, failed at 90, and then used the belt. It was extremely hard, and coach gave some assistantce on the lowest part of the lift.
December 9, 2014
Warm-up
3 rounds of:
200m run
10 push-ups
8 air squats
MetCon
1 mile run (men's L1: sub 8 minutes, women's L1: sub 9 minutes).
I finished in 7:28, and improvement of 17 seconds. Yay!
WOD "Jackie"
1000m row
50 thrusters (20kg bar)
30 pull-ups (I did ring rows)
I finished in 12:53. Pretty slow, but there were no established L1 times.
December 10, 2014
Warm-up
3 rounds of:
10 thrusters (20kg bar)
6 burpees
10 ring rows
Olympic
Clean & Jerk, find 1RM: 53kg
I went with 20/30/35/40/45/50/51/53kg, and coach worked with me on form at 50kg for another 4 sets.
Strength
Front Squat, find 1RM: 69kg
I went with 40/50/60/69kg. Yay for improvement!
December 11, 2014
Warm-up
Slow 7 minute AMRAP of:
12 Russian kettlebell swings (the kb does not go over your head). I went light with 25lbs
200m jog
MetCon
WOD "Taylor"
3 rounds of:
8 thrusters @ 50% of your max front squat (35kg, for me)
15 ring rows
400m run
I finished in 9:45; my last time was 11:28, so it was a big improvement!
Interval
2km Row (L1 men's: 7:45, L1 women's: 9:00)
I finished in 9:04, which is actually 8 seconds slower than my previous time. The last time I did this, though, I had not done a WOD beforehand, so this was actually pretty good.
December 15, 2014
Warm-up
3 rounds of:
7 good mornings (20kg bar)
6 burpees
5 thrusters (20kg bar)
Strength
Deadlift, find 1RM: 99kg
I started with 40/60/70/90/99kg, and failed at 103kg twice. I'm really excited to have a number on this, though! I hope we start working in more deadlifts (maybe I'll change my tune later).
MetCon
Pull-up Test:
Strict: 16 (improved by 1, I think)
Kipping: 11 (improved a lot!)
I was pretty happy with these, and coach was also.
Interval
Double-Under Test:
We had 10 minutes to find our best set of unbroken double-unders. I was able to get runs of dbl-single-dbl-single pretty easily, but I'm still not able to do 2 DUs in a row. More practice!
December 8, 2014
Warm-up
3 rounds of:
8 overhead squats (20kg bar)
200m row
8 power snatches (20kg bar)
Olympic
Snatch, find 1RM: 41kg
I went with 30/35/40, failed at 41kg, and then succeeded with 41kg. It looked pretty rough, but Amy said that maxes often go that way. :)
Strength
Squat, find 1rm: 90kg, with spot (probably more like 88kg without?)
I used a belt for the first time, and it was weird; I put it on backwards! I went with 40/50/60/70/80, failed at 90, and then used the belt. It was extremely hard, and coach gave some assistantce on the lowest part of the lift.
December 9, 2014
Warm-up
3 rounds of:
200m run
10 push-ups
8 air squats
MetCon
1 mile run (men's L1: sub 8 minutes, women's L1: sub 9 minutes).
I finished in 7:28, and improvement of 17 seconds. Yay!
WOD "Jackie"
1000m row
50 thrusters (20kg bar)
30 pull-ups (I did ring rows)
I finished in 12:53. Pretty slow, but there were no established L1 times.
December 10, 2014
Warm-up
3 rounds of:
10 thrusters (20kg bar)
6 burpees
10 ring rows
Olympic
Clean & Jerk, find 1RM: 53kg
I went with 20/30/35/40/45/50/51/53kg, and coach worked with me on form at 50kg for another 4 sets.
Strength
Front Squat, find 1RM: 69kg
I went with 40/50/60/69kg. Yay for improvement!
December 11, 2014
Warm-up
Slow 7 minute AMRAP of:
12 Russian kettlebell swings (the kb does not go over your head). I went light with 25lbs
200m jog
MetCon
WOD "Taylor"
3 rounds of:
8 thrusters @ 50% of your max front squat (35kg, for me)
15 ring rows
400m run
I finished in 9:45; my last time was 11:28, so it was a big improvement!
Interval
2km Row (L1 men's: 7:45, L1 women's: 9:00)
I finished in 9:04, which is actually 8 seconds slower than my previous time. The last time I did this, though, I had not done a WOD beforehand, so this was actually pretty good.
December 15, 2014
Warm-up
3 rounds of:
7 good mornings (20kg bar)
6 burpees
5 thrusters (20kg bar)
Strength
Deadlift, find 1RM: 99kg
I started with 40/60/70/90/99kg, and failed at 103kg twice. I'm really excited to have a number on this, though! I hope we start working in more deadlifts (maybe I'll change my tune later).
MetCon
Pull-up Test:
Strict: 16 (improved by 1, I think)
Kipping: 11 (improved a lot!)
I was pretty happy with these, and coach was also.
Interval
Double-Under Test:
We had 10 minutes to find our best set of unbroken double-unders. I was able to get runs of dbl-single-dbl-single pretty easily, but I'm still not able to do 2 DUs in a row. More practice!