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Old 08-05-2012, 02:55 PM   #751
Meghan Reid
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Re: Liz's log

Quote:
Originally Posted by Liz Edmonds View Post
THEN, I had a revelation! Jen commented that I need to relax when doing double unders. She demonstrated and it struck me that she used elasticity to jump, not terror driven exhausting power. And then I did 10 double unders in a row.
This is beyond my comprehension, I definitely need a demo. Terror driven exhausting power is I think, what trips me up. And fatigues the crap out of my shoulders.

Yay for conquering!
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Old 08-07-2012, 04:42 PM   #752
Liz Edmonds
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Re: Liz's log

Thank you! I am here to spread the word!

I found it difficult to maintain this new technique during the wod on Monday. When I was learning Pose, I stopped running altogether in wods and only did drills until I felt secure enough to maintain Pose while running "for time." I wonder if I should do the same for double-unders?

Sunday, August 5, 2012

Rest

Monday, August 6, 2012

Back squat x 1

95x3
125x2
145x1
165x1
185x1
205x1
215x1

Felt fast.

Met-Con:

500m Row
600m Run
30 Burpees
30 Double Unders

9:something. Double unders were challenging and I was tense! I was getting 4-5 in a row consistently, however.

Then, double under practice. I got some 10s during practice. Then, 10 mins of 1 pronated grip pull-up, 5 unbroken double unders

Tuesday, August 7, 2012

At home: 10 mins double under practice. More difficult on the parking lot surface. Got 7s consistently.
Then, one pronated grip pull-up every minute on the minute for 10 minutes

AMRAP 400m 20 mins:

Got 5 with some time to spare at the end of the AMRAP. Slow like molasses today......
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Old 08-10-2012, 06:32 PM   #753
Liz Edmonds
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Re: Liz's log

Wednesday, August 8 2012

Deadlift x 3

135x3
165x3
185x3
205x3
215x3
225x3

Met-Con: Squat Clean and Split Jerk (one rep = clean and jerk on one leg, clean and jerk on other leg) each leg, 1 reps, 5 Toes-to-Bar.

AMRAP in 5 mins: 3 rounds plus the cleans. Only used 113 here. I was nervous about the change in jerk position and I was right! My back got funnnnnnyyyyyyy! But ok now.

I don't think I did double unders today

Thursday, August 9, 2012

Rest day

Friday, August 10, 2012

Wow, what a long day! Got to class early and spent about 10 mins on double unders. Got 17.

Front squat x1

95x3
115x1
135x1
155x1
170x1
180x1--sticking point about 3/4 up, but got through it

Met-Con:
FOR QUALITY: (MY FAVORITE KINDA MET-CON)
5 Rounds of:
Box Jump (24"), 3 reps
Burpees with a Vertical Jump (aim to hit the ceiling Ė donít worry if itís not the exact same jump every time), 5 reps
Jumping Lunges, 10 reps (switch feet 10 total times)

FUN!
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Old 08-11-2012, 09:09 PM   #754
Erin Davidson
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Re: Liz's log

I'm loving the "For Quality" stuff too - just the other day I was thinking of how it sort of reminds me of the CNS recharge days
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Old 08-12-2012, 02:12 PM   #755
Liz Edmonds
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Re: Liz's log

Procrastinating so many things now!

Saturday, August 11, 2012

Double under practice: tough morning. Was getting 6-7 consistently. I had to "work" at staying "relaxed." This seems wrong!

Press:
33x3
53x2
63x1
73x1
83x1 BUT R arm was behind the curve, so dropped to
78x1 I thought the drop would bring the R arm back to the ring so
83x1 I was wrong. R arm still behind, so
78x1x3 Lousy!

Then AMRAP in 15 mins:

15 thrusters 95lbs,
500m row

2 rounds plus 9 thrusters

I repped the thrusters for the first time at 95lbs, but I need to get better at picking up the bar again sooner. The 11am class smoked me!
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Old 08-12-2012, 03:00 PM   #756
Erin Davidson
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Re: Liz's log

GOOD AND AWFUL METCON.

Now you know how I feel
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Old 08-13-2012, 09:48 AM   #757
Liz Edmonds
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Re: Liz's log

Good and awful indeed. The new Mark killed it though. He did the first 3 rounds unbroken. Wha---what??

Sunday, August 12, 2012

Rest

Monday, August 13, 2012

Back squat x 3

95x3
135x3
165x3
185x3
200x3

I felt like I could have done 205 here but I was nervous. Have a heavy bar on my back makes me happy.

Met-Con: AMRAP 7 mins 7 front squat @ 118 (shoulda been 120lbs, but close enough), 20 double unders. 4+1 double under. The double unders were so much better than the last time I tried in a met-con. I got 17 the first round and then around the 7-10 mark on subsequent rounds.

Now I see the dark side of getting better at double unders: so many more front squats. They were really tough.
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Old 08-15-2012, 11:18 AM   #758
Liz Edmonds
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Re: Liz's log

Tuesday, August 14, 2012

Overslept! I had a great workout planned, but instead I did this at home:

5 mins double under practice. If yesterday was my day to shine with DUs then today I was face down in the mud. Couldn't string more than 5 together.

Pull-ups:

Jumping x 2
BWx2x5

Met-Con:

Run down the block every minute on the minute for 10 mins

I remember when I tried to do this wod a few months ago and wasn't able to recover fast enough. I could today!

Wednesday, August 15, 2012

Woke up still tired with tight hamstrings.

Deadlift x 2

135x2
175x2
205x2 SLOW and rounded on the first rep so
185x2 Way heavier than it should have been so I belted up even though it seems like I shouldn't need to belt up for 185
185x2 with a belt...so much better
205x2 Much better, but still slower than it was last week, so we called it there.

My back is fatigued. I don't usually get this. Maybe I am using the belt too much?

Met-Con:
5 deadlifts @155
10 burpees
5:00mins. Used a belt for the deadlifts. I've done this rxed before but didn't want to tax my back further.

Then I practiced double unders and pull-ups:

5 rounds for quality, 10 strung together double unders, 1 pull-up

Pulling was hard, not surprisingly.
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Old 08-18-2012, 06:52 PM   #759
Liz Edmonds
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Re: Liz's log

Thursday, August 16, 2012

Rest

Friday, August 17, 2012

Front squat x 3
95x3
115x3
135x3
155x3
165x3
I felt like I could have gone heavier, but we were short on time.
Death by Thrusters @ 95lbs: 7 plus 3. Round 7 was great. Straight through! Round 8 fell apart. I failed on the second rep and had to repeat and then failed again on the 4th.

Saturday, August 18, 2012

Press x 3

33x3
53x3x2
63x3
73x3
78x3
73x3

Then a wimpy version of the met-con the advanced class did last week:

30 box jumps 24"
20 deadlifts @ 185, with a belt
30 double unders
20 1pood push presses
30 sit ups
20 row for calories
30 double unders
20ish

Then I practiced deadhang pull-ups. I did 2x2 and then 3x1. Alternated with some double unders.
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Old 08-20-2012, 04:44 PM   #760
Liz Edmonds
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Re: Liz's log

Sunday, August 19, 2012

It was SO nice out, so I went for a 5k run. Around 26:something. For fun, not time

Then some doubles. Then some pull-ups--5x1 pronated, then 5x1 palms facing.

Monday, August 20, 2012

Back squat:
115x3
145x1
175x1
195x1
205x1
215x1
Disappointed by this. I was hoping for 225, at least. 215 was real slow with a big ole' sticking point at the "hips through" point were I get stuck.
Then 30 back extensions and 10 full ROM GHD sit-ups....they make me dizzy so I left it at that.
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