Rachel's workout log

[Rachel Baratz]

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.

[Rachel Baratz]

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.

[Mike Dunne]

"78x1 (told Chris I wasn't feelin' it today. He responded "HOW YOU FEEL IS A LIE!!!!!!") "

That is awesome.

[Rachel Baratz]

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

[Rachel Baratz]

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

[Rachel Baratz]

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!

[Rachel Baratz]

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???

[Rachel Baratz]

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)

[Rachel Baratz]

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)

[Chrissey Barba]

you and your weighted ring dips - monster