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Old 01-19-2010, 11:11 AM   #1
Caitlin Slattery
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CFCC Wod

1/19/10

Deadlifts
3-3-3-3-3
95x5, 115x3, 135x3, 155x3, 145x3

This was a real struggle for me. I had a very hard time keeping the bar against my shins (Erin thought torso length) and kept popping my hips up at the beginning of the lift. I was struggling to translate my usual straight leg deadlift to one with a slight bend in the knees.
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Old 01-19-2010, 11:27 AM   #2
Greg Privitera
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Re: CFCC Wod

Hey Caitlin! Good to see your post.

Your deadlift will come along don't worry!
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Old 01-21-2010, 07:58 AM   #3
Caitlin Slattery
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Re: CFCC Wod

Thanks Greg!

1/20/10

Practice:
45 minute work out split into 3 stations of 15 minutes each

Station 1: Circuit run with ladder, rings and jumping pads. Basically we ran in a circle around the gym and each length had an obstacle focusing on footwork and agility. I would say this was the easiest of the stations (that said, it was my first) although my footspeed is pretty mediocre. My speed (agility, explosive, sprints, etc.) is definitely something I'm looking to improve upon.

Station 2: Football Gone Bad. This "Fight Gone Bad" inspired station was definitely the hardest. Three rounds of: 4 stations of 1:00 minute each: jumping rope, KB thrusters, 20'' box jumps, and push ups followed by 1:00 minute rest.

Station 3: Death by 10 yd. sprints. At this station, we did an increasing number of sprints followed by a decreasing amount of rest. In the first minute 1 sprint, in the second minute 2 sprints, etc. We ended at 13 minutes for a total of 91 10 yd sprints.
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Old 01-22-2010, 01:12 PM   #4
Caitlin Slattery
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Re: CFCC Wod

1/22/10

3 rounds for time of:
10 clean and jerk
20 abwheel rollouts

Time: 12:00

I used a 50lb sandbag for the clean and jerk, which felt pretty good. I also did one with a 75lb sandbag at the very end, because Erin said I could. I'm learning that once Erin says it can happen, what you personally think isn't that important. So I guess I should stop disagreeing.

My abwheel rollouts were not. I was too weak to do anything close to an actual abwheel rollout, and therefore worked mostly on getting comfortable with the movement. Looking forward to improving in this area.
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Old 01-24-2010, 05:07 PM   #5
Caitlin Slattery
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Re: CFCC Wod

Quote:
Originally Posted by Caitlin Slattery View Post
1/22/10

3 rounds for time of:
10 clean and jerk
20 abwheel rollouts

Time: 12:00

I used a 50lb sandbag for the clean and jerk, which felt pretty good. I also did one with a 75lb sandbag at the very end, because Erin said I could. I'm learning that once Erin says it can happen, what you personally think isn't that important. So I guess I should stop disagreeing.

My abwheel rollouts were not. I was too weak to do anything close to an actual abwheel rollout, and therefore worked mostly on getting comfortable with the movement. Looking forward to improving in this area.
Forgot to note that my non-abwheel rollouts were with the light bands.
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Old 01-24-2010, 05:13 PM   #6
Caitlin Slattery
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Re: CFCC Wod

1/24/10

Front Squats
2-2-2-2-2-2

45x5
75x2
90x2
105x1
105x2
75x10

Plus 5 minutes of:

20 sandbag throws (?)
10 push ups

Completed 4 rounds using a 25lb sandbag and pushups on my knees.

I struggled with the explosive part of my squat (and my cleans, deadlifts, etc.). I think if I was faster through the bottom I would be able to squat more weight.
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Old 01-25-2010, 11:00 AM   #7
Caitlin Slattery
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Re: CFCC Wod

1/25/10

For time:

15 Deadlifts
25 Pullups
12 Deadlifts
20 Pullups
9 Deadlifts
15 Pullups
6 Deadlifts
10 Pullups
3 Deadlifts
5 Pullups

Time: 17:31

Deadlifts at 115 lbs. Still feel uncomfortable with this movement, especially trying to do so many for time.
Pullups with GB, in sets of 4 or 5 at a time.

This was tough. Especially the pull ups. I'm exhausted. Whew.
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Old 01-26-2010, 07:37 AM   #8
Caitlin Slattery
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Re: CFCC Wod

1/26/10

For time (each round):

7 Thrusters (55lbs)
500m row

Time: 3:04, 3:00, 2:50

More new movements, continuing to struggle with understanding and then actually doing. I have a hard time convincing my body to complete a motion I can't picture in my head. Finally started to come together at the end, thanks largely to Erin's and Rachel's continual correction/explanation.

"You're tracing your knees, stop tracing your knees!"
(She means don't bend your knees first so you have to lift over them)
Ohhhh. I get it. Just like she explained at the beginning.


Also got some glute activation tips from Liz to help me with my explosiveness.
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Old 01-26-2010, 08:25 AM   #9
Liz Edmonds
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Re: CFCC Wod

You are doing great! You have great depth with the thrusters....
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Old 01-28-2010, 07:39 AM   #10
Caitlin Slattery
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Re: CFCC Wod

Haha thanks Liz, now if only I can figure out how to get up out of that depth.

1/28/10

Practice:

3 rounds of 4 laps agility run, focusing on jumping and footwork.

AMRAP in 15:00

3 burpees
6 tuck jumps
1 sprint (width of basketball court and back)

I did 17 or 18 + 3 burpees I think, I actually lost count. I was sooo tired, and knew it on my first burpee. Still need to be better about rest days I think.
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