01.14.10 - Randy

75 Power Snatches (75/55#)
Watch the video.

Checkout
10/10, 9/9, 8/8 --> 1/1
Push ups/Knees to elbows

Time: 7:18 (40#)
Comments: Should have done 45 or 50# probably. Broke it down 15/10/10/10/10/10/5/5. Thought my form felt pretty decent. You can definitely tell when you do it "right" – the bar seems to almost get up there with your momentum. A little more weight would have been a little more challenging, and I probably could have taken a bit more of a beating only not sure I would have said that immediately upon completion at the 40#. The Checkout was just plain rude. Knees to elbows was a lot easier more manageable when I chalked up my hands that were still sweating so profusely I was sliding off the bar.

We decided to go two days in a row because we both sorta love these lifting workouts and we don't have the stuff to do them at home. Yet. I was surprised that row yesterday didn't incapacitate me today. I think that may be a good sign that I'm getting stronger – because I was dying during it.

To Do: Get my 500m Row completed and recorded at the Roessler's Box. Beat Brad and Bloomie's time (1:50).

01.13.10 - NTRVLS

6 x 500 meter Rows
2 minute rest interval

Checkout
5 x 1 minute Planks
1 minute rest in between

PNF Stretching
3 x per leg/hamstring
passive 30 sec/active 20 sec

Time: 2:07. 2:04. 2:08, 2:10. 2:08, 2:08
Comments: This one for some reason made me so nervous I was sick to my stomach when we left for the gym. Rowing hurts in all kinds of places, and I wondered what would fail me first. In between the sets, my forearms felt it a lot. Lots of tingling and even red blotches. During it was hard to tell what hurt most. My quads definitely went in the first round. For the first two rest intervals, I didn't get off the seat because I was afraid to try and stand up. I got up after the third, but not again until it was over. Lots of sweating for a non-sweater.

Followed by planks. Are you kidding me? I failed at this. I mean, I did the best I could and tried to keep my hips down, use my abs and all that, but common. I definitely "rested" by putting my ass up in the air, and once or twice went so far as to put a knee down for a sec. After about the third one I said to Katy, I think this might be worse than the rows.

I am already sore across the top of my back and in my shoulders and it seriously might be from the planks! I am also actively thinking of transitioning to a more Paleo way of eating. Nothing crazy, just more conscious.

Highlight: When Josh said, "I don't see any grimaces? This should be FUCK-KING HOR-RIBLE."

REMINDER: Going to $5 Tuesday Wine Night the day before a workout does NOT make it any easier.

01.11.10 - Fight Gone Bad (Rx)

5 stations as prescribed (Rx):

Wall Ball (14#)
Sumo Deadlift High Pulls (55#)
Box Jump (16")
Push Press (55#)
Row

1 minute per station on a continuous clock, resting 1 minute after all 5 stations complete. Total of 17 minutes, 5 on/1 rest/5 on/1 rest/5 on. Count total number of reps, using calories burned for Row.
Watch video here. This is a great one to see and hear the history behind the development of this this WOD.

Total Reps: 171
Comments: This was the first WOD I have done that was not scaled and it was really rough. I have never done a Wall Ball workout with more than 10# and I could definitely tell a difference – I would have said previously that I really liked Wall Balls. I finished almost two hours ago and my face is still pink. Definitely had to pause, bend over and rest my arms on my knees multiple times. I think this was a baseline workout for the people doing the Paleo Challenge, so we'll get to do this one again at some point over the next 8 weeks. Can't wait.

Favorite to least favorite: Push Press (17 max), Sumo (10 max), Row (12), Wall Ball/Box Jump (19/10 max) tie for last. Box jumping still terrifies me.

01.08.10 - Push Press Max

Strength
Push Press
5-5-3-3-1-1-1

Max Load: 90#, from 55#
Comments: Could have probably done 100# but we ran out of time before the MetCon as I very slowly scaled it up. Plus, I got scared watching Katy struggle. Oh, and I had a hard time pushing up from my heals, rather than my toes.

MetCon
21/18/15/12/9/6 Pushups and Air Squats
Separated by 100' of Walking Lunges

So 21 Pushups, 21 Air Squats, 100' Lunge, 18 Pushups, 18 Air Squats, 100' Lunge, etc...

Time: 13:40
Comments: The walking lunges were terrible. About 26 steps per 100' for around 150 steps. Brutal. At the very end (I was last in my class) a total stranger was standing there with me encouraging, "Knees to the ground! Knees to the ground! You're almost done!" I wanted to kiss and kill him at the same time.

01.06.10 - Bear Complex

5 sets of 7 reps.
Each rep consists of the following sequence:

Power Clean
Front Squat
Push Press/Thruster
(lower to back)
Back Squat
Push Press/Thruster
(lower to ground)

Do not let bar rest on the floor between the 7 reps.
View video here.

Max Load: #55, from 35#
Comments: I think this was my favorite workout to date. During round 4, on my 6th attempt at a power clean/squat, I lost my balance. I literally threw myself to catch the bar before it hit the ground... NO WAY I was starting over, even tho I know Katy wouldn't have held me to the rule of not touching the ground.