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3/27 WOD

“Full Grace” – Challenge Trials
30 Squat Clean and Jerks For Time (135#/95#)

7:45 @ 105#. It's been a crazy week (poor food, bad sleep, lots of stress), so I did not have high hopes for this one. I'm pleasantly surprised with this performance.

The Claw

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Hi everyone! Have to share my new [COLOR="red"]rowing PR.[/COLOR]...

[COLOR="Red"]I just rowed a 1:58.[/COLOR] :pepper: My previous best was a 2:04. I'm convinced it's due to my new home studio (see my blog or log for pics).

I kept looking at my pace, and when it would get to 1:55 or so, I'd lay off until it'd get back to 2:00, and then I'd pick it up again. I thought that was a good way to survive and break 2:00. I just couldn't hold steady at the 1:55/1:56 pace. I was hurtin'.
:)

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03/28/10: Rest Day (again too much extraneous crap going on)

03/29/10:
(Week 3, Wendler 5/3/1, Dead Lift Day)

WARMUP:
Dead Lift 5x135, 5x155, 3x185
Full Body Stretch

STRENGTH:
Dead Lift
5x230
3x265
5x295
(puts my 1RM by Wendler's calculator at 344; last time I went for a p.r. on Deads, I lost my grip at 325)

WOD/CASH-OUT:
50 Good Mornings w/PVC
30 Lunges with PVC
20 Knees to Elbows
3:55

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[QUOTE=Nancy Cohen;760525]Hi everyone! Have to share my new [COLOR="red"]rowing PR.[/COLOR]...

[COLOR="Red"]I just rowed a 1:58.[/COLOR] :pepper: My previous best was a 2:04. I'm convinced it's due to my new home studio (see my blog or log for pics).

I kept looking at my pace, and when it would get to 1:55 or so, I'd lay off until it'd get back to 2:00, and then I'd pick it up again. I thought that was a good way to survive and break 2:00. I just couldn't hold steady at the 1:55/1:56 pace. I was hurtin'.
:)[/QUOTE]

Congrats, Nancy! LOVE the studio!

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[QUOTE=John Jaeckel;760537]Congrats, Nancy! LOVE the studio![/QUOTE]

Thanks John! And thanks for leaving a comment on the blog. Hey, you need to go out this weekend and buy some paint and spiff up your home gym. No excuses!!!

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Smooth [B]Nancy[/B]...congrats.

3-29-10
WU: 1600m C2=7:30.9

WOD: 30 Muscle Ups
I did this using a technique I learned recently wherein you place the rings so the bottoms are just touching the tops of your shoulders. Using a false grip and standing on one leg (ladies choice) lean back until arms are at full extension and execute a jumping MU.
I did 10, then adjusted the rings up 2 inches, did another 10 and adjusted up another 2 inches. I managed 8 more when I failed and then executed last 2. Didn't keep time.

I was in a hurry and did the following mini-METCON:
AMRAP in 7 minutes of:
1 x #135 push press
2 x ring push ups full ROM
3 x pullups

Managed 9 full rounds, though I was shooting for 10. Got sweaty: met goal.

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[QUOTE=Nancy Cohen;760559]Thanks John! And thanks for leaving a comment on the blog. Hey, you need to go out this weekend and buy some paint and spiff up your home gym. No excuses!!![/QUOTE]

uhhhhh, think I'd need some studs and drywall first. :)

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Some long winded WODs over the weekend.

Saturday at the box

3 Rounds
-1 min KB Swings (#35/25)
-1 min double unders (4 singles)
1 minute of rest
3 Rounds
-1 min Wall Sit - # of seconds = reps
-1 min Box Jumps (24"/20")
1 minute of rest
3 rounds
-1 min situps
-1 min static plank - # of seconds = reps
1 minute rest
3 rounds
-1 min Walking Lunges
-1 min Push Press (#45/35)

754 total reps


Sunday, OPT programming

For Time:
30 Pull-ups
15 Deadlifts, 205#
400 m Run
30 Push-ups
15 Push Presses 95#
30 Air Squats
15 Front Squats 95#
400 m Run
15 Deadlifts 205#
30 Pull-ups

23:08

Going to follow more closely the OPT blog and 2-1, 3-1 schedule. Lately I"ve been combining that with whats at the box.

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[QUOTE=Nancy Cohen;760525]Hi everyone! Have to share my new [COLOR="red"]rowing PR.[/COLOR]...

[COLOR="Red"]I just rowed a 1:58.[/COLOR] :pepper: My previous best was a 2:04. I'm convinced it's due to my new home studio (see my blog or log for pics).

I kept looking at my pace, and when it would get to 1:55 or so, I'd lay off until it'd get back to 2:00, and then I'd pick it up again. I thought that was a good way to survive and break 2:00. I just couldn't hold steady at the 1:55/1:56 pace. I was hurtin'.
:)[/QUOTE]

Nancy, Congrats on the PR. Your studio looks great. Another reason to swing through SoCal.

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Nancy---cool gym. I love the bosu. I am not a certified trainer. Got a cert. in bosu locally so I could be more creative with it. I was introduced to it as a part of PT after knee surgery in 2004. Cute pooch posted in your blog.

Terry, give us all the story once you've caught your breathe. What were the work outs? What were the age ranges competing?

Today I did the 100326 from the main site: 5 RFT of 40 Double unders, 30 Box Jumps@24", 20 KB Swings of 1.5 pood (or 55#DB). I subbed on 5:1 singles, step up instead of jump, and 55# DB for KB.

This was a long one at 39:18.

Just got the manual for the Level 1 cert. in Scottsdale this May. Getting psyched just anticipating the weekend.