Running & Hip-Back Ext

WOD

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

My time - 22:00

Lunges, Pullups, Situps...Oh My!

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

My time - 20:37.

Is it natural for your heart to pound in your head?!

Push Jerk

WOD

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Only did 6 reps: 45,55,65,75,85,90...couldn't even get my old PR of 95#.

Woke up crabby, tired and with swollen eyes this morning. Had a hard time getting motivated. Didn't even try for 95 cause as soon as I picked bar up I knew I was going to end up hurting myself if I tried.

Rowing & Push Press

WOD

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

Used 65# and my time was 21:05. My shoulders are already aching from the Push Press.

Had Dymphna do my measurements this morning before workout. Other than wanting to know how big my guns had gotten (hehe!), I also wanted to know my measurements before I order a bunch of stuff from REI with my giftcard my hubby gave me for V-Day! Instead of learning my guns had gotten bigger, I was told my butt and legs were bigger. Guess that means I need to start doing more cardio...?!?

Front Squat

WOD

Front squat 3-3-3-3-3 reps

Post loads to comments.

65, 75,95,105,115 (I think that's right...?)

Also did yesterday's CFE:

(10 secs on, 20 secs off) x 16

Only did CFE today...

CFE WOD:

C2: 20lbs vest 3x( 250m +500m+ 700m)

Only have 1 word: KILLER!!

(used 10# vest instead of 20#)

Pull-ups

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

11 (rounds, minutes...whatever you call it) + 9. Last time this workout came up I only did 6 rounds because of my grip supposedly. At least that's what I wrote. :) So I'd say that's much improvement.

Also did yesterday's CFE with Dymphna:

20 row:10 rest for 3 K. What a killer! I'm exhausted...

Squat Clean

WOD

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

55-65-75-85-90-95-100-105(PR)-110(f)

PR increased from 95 to 105. Oh yeah, and I now have a bruise on my right knee from being a clutz! :)

SDHP & Ring Dips

WOD

Seven rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

My time was 9:35 using 65# and jumping ring dips. My legs were still smoked from Thrusters last night so this was not fun. Wonder if this means my legs will be doubly-sore tomorrow. Is that a word...doubly? :)

Fran

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Post time to comments.

Time was 13:15 using 65#...a minute and 2 seconds slower than last time. So that's a bit frustrating. My right wrist is really bothering me though. I keep having these numb sensations from my wrist to halfway up my forearm. Even typing right now feels kind of weird...

Can't wait to see how sore I will be tomorrow, or the next day, or the day after that...

Shoulder Press

(Alt) WOD

Shoulder Press 5-5-5-5-5 reps

Didn't have time for main wod today...been going nonstop since 6:30 a.m. Did, however, have time to stop by gym to do SP. My loads were 43,50,55,60,62(x3). I'm still extremely sore from Cindy 2 days ago...

Deadlift

WOD

Deadlift 1-1-1-1-1-1-1

Warmed up with 135 then started with 165-175-185-195-200-205(f)-205(f)-205

Then did CFE from yesterday of

Row 20:10x8 (20 seconds on, 10 seconds rest x 8)

Cindy

WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Completed 12 rounds plus 5 pull-ups and 6 push-ups. Last time I did this workout (back in October) I only completed 11 rounds plus pull-ups and push-ups so I'm glad to see I've finally made some improvement on a metcon.

Also went for a short, but tiring run with Michelle! Thanks for going with me, Michelle! :)

DL 5x5 & CFE

WOD

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Did Deadlift 5x5 instead since I just did BSx21 yesterday. I made a boo-boo when adding the weights and put on 2 of the black 35# thinking they were 45# so my entire workout was miscalculated from the beginning. Talk about frustrating!

My loads were:

115, 125, 135, 145, 155, 165x1, 175x1, 185x1

Also did CFE with Dymphna.

WOD

C2: 10 x 250m with 5 times the recovery

Ended up rowing 2679 meters.

Thanks Dymphna for sucking with me! :)

120 Pull-ups and Dips

WOD

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

My time was 39:17. Did kips until I got to #85 when my left hand ripped. Tried to continue, but hands said "NO WAY". Switched to 2 bands. Also had to stop and have Dymphna cut the skin off my hand and retape me, which by the way, she did an excellent job! :)

I have done this workout before, but when I went back to see what my time looked like I couldn't find it. It is lost somewhere between my keeping track in a notebook and starting the blog. Dang it!

Also did BSx21 with Dymphna. My #'s were:

55,60,65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160,165(F)