Daaaang! Massive Catch Up Post

09-08-12 Shaebata!
Tabata format (20 seconds on, 10 seconds off)
4 minutes each of:
Front Squat -65/45lb
Ring Rows
Squat Thrusts
Row for Strokes

Hubby shamed me into uber rx'ing this puppy with doing the 65lb front squats. Score was 244. I found the squat thrusts the weirdest. Kept on wanting to throw in a push up! Dystonia acted up a little bit on this one.

09-08-13
4x800m runs with rest between runs equal to run length. My times were 3:33, 3:37, 3:39 and 3:41. Kurt used the vest and was all hardcore. I was proud of him, especially since he's not a huge fan of running sprints. I was happy with how I did. Also, running with Shae is kind of awesome. He is one intense guy and that energy is fun to be around.

After was Oly Club:
Muscle Snatch @ 65% 3x3 (used 50lbs)
Snatch Balance 1-1RM... Maxed at 75lbs and was nervous after cracking myself in the head the last time.
Snatch Pull (my fave) @ 105% 3x3 (80lbs)
Front Squat at 3x77%, 2x82%, 1x87% (125, 133, 140... FUN when you don't rerack)

09-08-15 Painstorm!
AMRAP 30 of:
100m run
10-55lb hang power snatch + lunge + lunge
10 PLUs

Did 6 rounds + run + 9 HPS+L+L. This workout was awesome! I was still having some issues with my dystonia in the mornings and, since this was at 9:00 a.m., I was a bit of a gimp but if I really concentrated, I could get through the movements only a bit slower than per usual. I had a sore butt for days after because of the lunges! Is it sick to enjoy butt DOMS?

09-08-16 Linda
10-9-8-7-6-5-4-3-2-1 of 1.5 x body weight deadlifts, 1 x body weight bench press and .75 x body weight cleans. My new favourite workout! I was no where near rx'ing it but I think I went heavy enough to tax me but allow me to keep moving. I used 185lbs, 85lbs and 100lbs respectively at 140lbs bodyweight (yay paleo!) and my time was 35:35. Kurt grabbed some video of the WOD. Also, note that Paul and I are dressed alike. I am SWFing him, apparently, especially since our WOD times lately have been erily similar. Soon I will be dating Julie and joining the army.



And, yes, the video is sideways. Kurt and I are a pair of luddites and can not figure out how to make it right side up.

09-08-17 UP!
This one killed my elbows and grip for days. I think I might be developing tendonitis or something. It was 5 rounds for time of 6 MU (or 15 MU transitions), 9 65lb thrusters and 200m run. I finished in 23:15. My transitions were with knees on the floor and the ring at 1" above shoulder height when I was standing.

Strength club was after. I did 3x5 back squats @160lbs, 3x5 bench press @ 85lbs and 3x2 power cleans @100lbs. Could not get my last set of cleans - too tired and I just didn't have it in me. Squats felt good, though.

09-08-19
5x3 max overhead squats at 85, 95, 105, 110 and 115x2. 1-10-1 pull up ladder was truncated thanks to a near tear. I did 1-10-7 and saved my hands. Glad I did since Helen was around the corner.

09-08-20
2km run for time followed by 2xPU on the minute. Run was 10:13 (must listen to directions...) and I did 9+14 for the PUs. After was oly club to test our 1RM snatch and, wow, I was so excited to see two new gym members just KILLING it. Awesome! I maxed out at 80lbs. After that, my form just went all to hell. Robin snapped a photo and it looked like I was trying to limbo under the bar. The bar is where it needs to be, but I just won't get underneath it. I forsee a lot of snatch balance work to get over my fear of dropping under while catching that kind of weight.

09-08-21 Helen
3 rounds for time of 400m run, 21 35lb bell swings and 12 PLUs. Did it in 10:58. My runs and bell swings were decent (bell swings unbroken) but I lost time on the PLUs. It was a PR by 14 seconds from just before I went on holidays so I'll take it. Next time, I'd like to be sub-10 though. Gotta get my endurance up on the pull ups...