November 29, 2012

4:30 at Novus!!!

WOD: 10RFT Barbell complex
- 5 DL
- 5 Hang power clean
- 5 Push press
- 5 Back squat
- 5 Back rack push press*
- 5 Front Squat
- 5 Upright row**

Weight/Specs: 75lb 5 rounds, 65lb 5 rounds
Result: 22:53
Notes: * round 5 did regular push press. ** rounds 6-10 did not do second set of presses, did upright row instead. First time I ever did them! My shoulders just can't seem to handle those back rack presses :( But yea, felt totally awesome!

November 26, 2012

4pm at NRaged

Strength: Back squat
95x8, 115x5.
Front squat
115x3. That's all.

WOD: 5RFT
- 10 overhead reverse lunge
- 10 front squat
- 10 overhead sit up

Weight: 25lb DB, 95lb
Result: 10:00
Notes: OHRL and OHSU back to back was stupid. Weighted sit up would have been good enough. I struggled with the front squats. I'm going probably too low.

November 23, 2012

9am class at Pallas

WOD: 4RFT
- 3 muscle ups
- KB farmers carry out
- 10 burpees over KB
- 30 double unders

Weight/Specs: Jump into negative/push up as far as possible, 42lb
Result: 14 something?
Notes: YAY FOR MU PROGRESSIONS!!!!! Double unders were ugly. My last round was the best.

November 22, 2012

TURKEY DAY!

9am class at Pallas (My sister's box)

WOD: Family Fued! With a partner...
EVENT 1:
- 3 tire flips
- 15 burpees in/out tire
- 3 tire flips
- 15 burpees in/out tire
EVENT 2:
- Max height box jumps in 5 min
EVENT 3:
- Barbell farmers carry out (65/48)
- 1 rope climb
- Barbell farmers carry in
- 1 rope climb
EVENT 4:
- Max deadlift in 3 minutes (135/95), one partner working at a time, other holding bar at waist height

Result: 4:34, 79" (me 37.5), 1:17, 93 (me 38)- we won!
Notes: Partners with Eamon, the owner. Rope climbs were ugly cuz my shoulder was all kinds of iffy. Fun :)

12pm Run at Sherman Park
4 miles
Struggled to stay under a 9 minute pace. Didn't feel great, but not too terrible! Felt good to just run again.

November 19, 2012

6pm at NRaged

WOD: OTRX aka own thing Rx ;)
- 100 doubles
6 RFT
- 9 st leg sit ups
- 12 air squats

Result: 9:41
Notes: Took about 6 min for doubles. Grr... Sometimes I just have it with my arms, sometimes I just don't. It's alllllll in the wrists at this point.

Shoulder feelin better. Wanted to do doubles #1 to work on, #2 to get blood flowing in and around there.

November 16, 2012

5pm at NRaged

Strength: Back squat
Ended 3 rep at 145. Did 165 a few times. Failed it a few times. Really working with Ian on form and not going tooo low.

WOD: 5rft
- 11 db snatch (partition however)
- 12 single arm KB swings (6 each)
- 11 pull ups

Weight: 30lb, 35lb
Result: Did 2+ 11/12/2
Notes: I had to stop- felt like I pulled something in my right shoulder. Ian thinks it's just knotted. Hurts like a mother. Think I might be a bit over trained :( Taking the next few days off.

November 13, 2012

4pm at NRaged

WOD: Team 5k
- Partner 1 row
- Partner 2 burpees
- Partner 3 bear crawl
- Partner 4 tuck jump (I did doubles)
- Partner 5 sit ups

Result: 22 and change.
Notes: Mark, Phil, Jen, and Rich and me. 250m row each. Good! Very endurance-y.

November 12, 2012

6pm at NRaged

Strength: Push jerk
60x5, 70x5, 85x5, 105x3, 115x3, 125x3

WOD: "Rank Outside"
5 RFT or 14 min cap
- 200m run
- 10 box jump
- 15 HR push ups
- 15 med ball clean

Weight/Specs: 20", 15lb
Result: 14 min cap- 4 +200m
Notes: I'm just beat. Med ball cleans kill the legs. Slow on the run and push ups.

November 11, 2012

10am open gym at NRaged

WOD: Wittman
7 RFT
- 15 kbs
- 15 power cleans
- 15 box jumps

Weight/Specs: 35lb, 65lb, 20"
Result: 22:57
Notes: I think I could have gone much quicker, but I spent a good bit of time paying attention to the other people at the box. I kinda crutched with that... but I did kinda have to pay attention to them. Also, didn't have one to push me :( That's two WODs in a row solo. Booo. BTW, I like this WOD a lot.

November 9, 2012

5pm at NRaged

Warm up: Tabata squats
19-18x7

WOD: 3RFT
- 3 hspu
- 10 burpee grinders
- 6 bar push ups

Specs: 10lb and ab mat
Result: 8:27
Notes: Not a fan. HSPU and bar push ups in same WOD.. ugh no thanks. Burpee grinders took a long time.

November 8, 2012

6pm Class

WOD: 5RFT
- 7 cleans
- Plank and drag out
- 200m
- Plank and drag in

Weight: 95lb, 35lb
Result: 12 min cap. Then I finished. Maybe 14ish min?
Notes: Plank was slow. Run was kinda slow. Cleans were alright. Not wonderful. My butt hurts. Cheeyyaaaa :)

November 7, 2012

6pm at NRaged

Strength: DL 1RM
95x7, 145x3, 185x1, 205x1, 225x1, 245x1
Rounded back a bit, but easy pull. 25lb increase!

WOD: 15 min AMRAP
- ODDS: 6 plyo push ups
- EVENS: 4 SDHP
- 4 Turkish get ups
- 8 t2b

Weight/Specs: HR, 65lb, 35lb
Result: 7 1/0/0
Notes: Hardest part of TGU was steadying my arm. Otherwise, had the kip on my T2b. Sumos felt good.

November 5, 2012

6pm at NRaged

Strength: Push jerk
55x5, 65x5, 85x5, 95x5, 105x5, 115x3

WOD: 5rft
- OHWL wall to door (roughly 15) with plate
- 7 snatch
- 15 wall ball (supposed to be 12... my bad)

Weight: 25, 65, 15
Result: 13:48
Notes: Ugly snatches. Ugh. UGLY. Wasn't quick enough on the turn over. My back is sore, which totallllyyyy didn't help. Wall balls broke up every time. Ugh.

November 4, 2012

11am at NRaged Open Gym

WOD: GSO WOD 1
- 1 mile run
- 30 deadlift
- 50 box jumps

Weight/Specs: 155lb, 20"
Result: 13:21
Notes: Did the run in under 7, DL took the longest, box jumps it's allllll about consistency. Legs shot after :)

After: Double unders. Yeaaa buddy. Keep working em. Goal- 100 straight. Best today- 26. I'm sooo much better at them when I'm exhausted... wtf lol.

November 2, 2012

5pm at NRaged

Strength: Back squat
a whole buncha box squats. I go too low.

WOD: 1 round
- 25 air squats
- 10 hspu
- 10 t2b
- 25 air squats
- 10 hollow rock
- 10 burpee pull ups
- 25 air squats
- 10 push press
- 10 devil lunges
- 25 air squats

Weight/Specs: tripod, 95lb
Result: 6 something.
Notes: woah. two rounds for advanced. shoulda tried... but. didn't.

After party: 3rft
- 200m run
- 1 min plank with plate
- 15 wall ball
- 10 push ups

Weight: 25lb, 15lb
Result: 10:09
Notes: Holy crap. Killed me. Like, hyperventilating killed me. Wall balls and push ups. DONE.

November 1, 2012

4pm Class at NRaged

WOD: 5RFT
- 200m run
- 2 suicides
- 200m rev
- spiderman (in/out)

Result: 16:28
Notes: niceeee. as a cardio workout, this was good.

After party: Tabata!
Toes through ring 11/10/8
Squat 18/18/18/18
Toes through ring 11

BAM.

October 30&31, 2012

Pick.up.sticks.
Thank you Hurricane Sandy.