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#921 |
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Re: Rachel's workout log
2/22/13
CRAZY DAY! Last minute coaching 6am and 7am...so decided to do the workout by myself at 5:30. That was....ummmm....not fun. Anyway. Metcon 2 rounds 100 DUs 50 Shoulder to overhead (95/65) 25 toes to bar 20 min cap Got through 1 round and 46/50 shoulder to overhead. That is heavy weight for me for that many reps. Did mostly push jerks. Also realized that double unders at 5:30am are tough to do when you're technically still sleeping. |
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#922 |
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Re: Rachel's workout log
2/25/13
Strength Back Squat x 1 85x3 115x2 135x1 155x1 slow 155x1 faster 165x1 175x1 PR for high bar. (Best ever is 182 low bar from May, 2012.) Metcon 3 rounds 15 steps OH walking lunge (L) 16kg/20# DB 15 steps OH walking lunge (R) 15 pushups 5:19 rxd 2/26/13 Strength Pronated pullup x 1 BW x 3 +7.5 +12.5 +17.5 +22.5 +27.5 -- not a PR. My best ever pronated pullup is 35 I think. Metcon Power Elizabeth 21-15-9 Power cleans (135/95) Ring Dips 11:13 - used 83# and scaled power clean reps to 15-12-9 This is the heaviest I've ever done for this workout. On 12/12/12, I did the full rep scheme with 73# in 9:42. Felt that it was important to get reps in at a heavier weight, so I can start getting over my mental issues with olympic lifts! Ring dips were no problem. 2/27/13 Strength Overhead Squat x 1 63x3 83x2 93x1 103x1 113F 113F 113F Failed getting the weight overhead. Realized after the fact, that I was putting my hands much wider than usual (not an excuse, just possibly contributing factor.) I usually use a ladies bar that has 2 lines in the knurling, and I put my hands JUST outside the inner one. This bar only had the one line...I kept second guessing myself thinking that maybe I was going nuts! Oh well...I should know where to put my hands regardless of the bar I use, so now I know! Metcon Jeremy 21-15-9 OHS (95/65) Burpees 6:39 rxd - this is a huge PR. Last time I did this was April, 2012 in 11 something. The OHS felt surprisingly awesome this time. 2/28/13 Strength Split Jerk x 1 53x3 68x2 78x1 (told Chris I wasn't feelin' it today. He responded "HOW YOU FEEL IS A LIE!!!!!!") haha moving on..... 88x1 98x1 103x1 - PR - 5# from bodyweight, and if I wasn't such a mental case, I would have tried for one more rep. I was exhausted from the nerves after this rep! Metcon Grace 30 ground to overhead (135/95) 9:46 - used 83# I don't think I've ever done this workout for real. I did it with 20# DB when I was pregnant. Decided to use 83# and take my time rather than something lighter and faster...again, I really need the practice with heavier weights. This felt great...not easy, but not too heavy. No failed reps. Cleaned every one from the floor and didn't wuss out and go to my default hang cleans. Mental victory. |
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#923 |
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Re: Rachel's workout log
"78x1 (told Chris I wasn't feelin' it today. He responded "HOW YOU FEEL IS A LIE!!!!!!") "
That is awesome. |
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#924 |
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Re: Rachel's workout log
3/1/13
Metcon "Kelly" 5 rounds 400m run 30 box jumps (24/20) 30 wallballs (20/14) 30 min cap 4 rounds + 1 run I really really really hate wallballs |
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#925 |
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Re: Rachel's workout log
3/4/13 - rushed because I worked out at 530 before coaching 6am
Strength Front Squat x 1 85x5 115x3 130x1 145x1 150x1 EMOM 3 sec paused front squat (use 75-80% of today's peak) 3 reps 2 reps 1 rep 2 reps 3 reps Used 115# Metcon 3 rounds 40 walking lunge steps 20 pushups 20 double unders 6:23 rxd 3/5/13 Strength Superset 6 sets of 5, Snatch press/Weighted hip thrust 33/95 43/115 48/135 48/155 48/155 43/155 Snatch presses got heavy QUICK. Could have gone up on glute bridges but this was super rushed and didn't have time to change weights Metcon 3 rounds of 1 min each Row for cals DB push press (45/20) Toes to bar Rest 57, 51, 41 = 149 reps rxd |
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#926 |
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Re: Rachel's workout log
3/6/13
Neural recharge day Peak box jump x 2 Stuck with 24 inches - felt exhausted and didn't want to get hurt 5 rounds of 45sec on, 15sec off Box Jumps (used 24 in) Medball slam (used 10#) Broad Jump Rotational Medball Throw (10#) 3/7/13 - OPEN WOD 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 burpees Max rep Snatch, 210 / 120 lbs Score: 100 reps. Got to the 75# snatches with about 6 minutes to spare - spent 6 minutes trying to snatch 75#. Can pull it to my forehead and just refuse to put it over my head. SO FRUSTRATING. 3/8/13 Strength Weighted ring dips x 3 (6 sets) +5 +10 +15 +20 +25 +30 - PR for 1 and 3 reps (prev max was 25 x 3) Metcon 5 rounds of 30 sec on/30 sec off Deadlift - half max (used 108# rxd) Handstand hold 17, 15, 16, 16, 17 = 81 reps Traps were fried after the first 3 handstand holds! |
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#927 |
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Re: Rachel's workout log
3/10/13
A rare weekend day at the gym. Croga - awesome and SOOO necessary Helen MY FAVORITE WORKOUT 3 rounds 400m run (ours is actually 0.28mi) 21 Amer KB swings (1.5/1) 12 pullups 10:59 PR! - previous best was 11:15 on 10/14/12. I was hoping for sub 11 and JUST got it. I'd love to see what time I could get minus the stairs and the pedestrian traffic...maybe sub 10??? |
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#928 |
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Re: Rachel's workout log
3/11/13
Strength 1 Front Squat up to a peak of 1 73x5 93x3 113x3 133x2 143x1 153x1 163x1 - PR! (3#) I think I do better with smaller jumps and more sets rather than big jumps and fewer sets. Gives me time to not have reps where I'm shocked at how heavy it feels off the rack (probably just a mental game.) Strength 2 Paused front squat - 3 seconds - use 75-80% of today's peak. Used 123. 3 reps 2 reps 1 rep 2 reps 3 reps Metcon CONDITIONING: Grab a partner and complete, AMRAP in 8 minutes of: Russian Kettlebell Swings (2/1.5) where, every time you put the kettlebell down you must switch with your partner and complete another Ludlow loop (roughly 200m). *If your partner returns before you are done swinging you may choose to let them rest or simply switch off to have your kettlebell reps stay fresh. *Your score is your total number of reps. Kate and I did 162 reps rxd. (start by running the loop together) |
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#929 |
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Re: Rachel's workout log
3/12/13
Strength Snatch Press/Hip Thrusts x 3 25/95 35/115 40/135 45/155 50/155 55/175 Snatch presses are definitely harder than they look! Metcon AMRAP 15 min 15 chest to bar pullups 30 sec ring L sit 4 rounds rxd Spent at least a minute figuring out how to get my last C2B pullup rep without ripping my right hand, because it felt like it was about to rip. Ring L-sits are interesting when other people are kipping on the bar that's holding your rings; made for some extra stability work! 3/13/13 Neural Recharge Day Should have done this but didn't. Coached for 4 hours then did a personal training session. 3/14/13 13.2 Open AMRAP 10 min 5 shoulder to overhead (115/75) 10 deadlifts (115/75) 15 box jumps (24/20) 202 reps (6 rounds + 7 box jumps) My main goal was to do all of the shoulder to overheads unbroken, which I did. Deadlifts weren't a problem. Box jumps got tiring but I think I did them unbroken. Also, I refuse to rep/rebound box jumps. I step down every rep, so there's only so fast I can go with them. The box jumps were definitely the most fatiguing part of this wod. 3/15/13 Strength 6 sets of weighted ring dips x 3 7.5 12.5 17.5 22.5 27.5 32.5 - PR (last week did 30) All of these sets felt harder than the similar sets from last week. Metcon AMRAP 12 min 12/6 ring pushups (12 for men, 6 for women) 12 SLS, alternating legs 13 rounds + 1 SLS (I started with the SLS so that we had enough rings at the start) Squatted to 1 box, which was considered rxd (did not have to do pistols.) Left glute feels like it's activating better than usual, and while I still had to fight the left knee from caving in, it felt more doable than usual. Ring pushups felt pretty easy the whole time; much easier than regular pushups (shorter range of motion) |
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#930 |
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Re: Rachel's workout log
you and your weighted ring dips - monster
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