10.13.11 - Make-up Thursday (Tuesday)

Chipper:

30 Calorie Row
(forgot the 30 Burpees)
30 Sumo Deadlift High Pulls (55#)
30 Push Press (55#)
30 Sit-ups
30 Ring Dips
30 Dumbbell Hang Power Cleans (25#)
30 Box Jumps (20")
30 Kettlebell Swings

Time: 18:47
Comments: Row took 1:48. They forgot the burpees on the board so instead of doing 20s like I'd planned, I did 30s for everything. Rx'd the SDHPs and Push Press. Dips on boxes, 15# cleans, 16" box, 25# KB. Push press got tough but the one I hated the most was the box jumps. We used to do box jumps like, all the time back in the day. Now I feel like I barely do them. I still hate them. I thought about doing some burpees at the end. Then I thought better of that... and did 30 double unders instead. Sweet! Liked this WOD.

10.12.11 - Baseline WOD

3-3-3-3 Weighted Chest-to-Bar Pull-ups

Baseline Wod

500m Row
Then 2 Rounds of:
25 Air Squats
20 Sit-ups
15 Push-ups
10 Jumping Pull-ups
5 Burpees

3-3-3-3 Koji Front Squats

Pull-ups: 4 sets green band
Baseline: 8:21
Koji: 35# bar w/15# KBs x3; 25# KBs x1

Comments: Row time was 1:56. Girl push-ups. I got the same time I did last time I did a Baseline – February 2010? BUT, I totally mis-counted the second round by starting with 20 instead of 25. By the time I got to the push-ups I realized my mistake, but technically, I cheated. I was short at least 5 air squats and sit-ups. Isn't it weird I got the same time tho? I was dying. DYING. I tried to keep moving but it was gross. I'm so out of it. I had serious nerves starting the row, too. The koji squats were kind of fun/interesting. Did some double unders to kick things off. Got 21 in about 2 minutes.

10.05.11 - Press It

Skill: Double Unders

3-3-3-3-3 Press

20 Back Extensions/Good Mornings

20 Hollow Rocks

DUs: In 4 minutes, I was able to do about 35 double unders. That is, single-doubl-single rhythm, stringing about 4-6 together at a time. I could have probably done this faster but I was W I N D E D so I took a lot of breaks. Worried about breaking my foot.

My 1RM for Press is 85#. I had a RUDE wake up call yesterday as to just how weak I've gotten. 55# was hard. I tried to bump it up to 60 and could only do 2 reps before I failed. Then I went to 57# and got it for 3. I went back during a rest and grabbed my folder. 3-3-3-1-1 ended with a 82# press. It had a February date on it, so it must have been Feb 2010. Man, have I lost some power here. I also think I was psyching myself out, tho.

Did 35# good mornings and attempted the hollow rocks ok. Took about 10 minutes.