Rachel's Hip, Hip, Hooray Log!

10 Ring Rows
10 cal Airdyne
10 Bent Over DB Rows
10 Walking Lunges
80ft Sled Pull w/ strap (moderate-tough load)
rest 2 min x 5 sets

25# db throughout

1) 3:02, sled 215
2) 3:08, sled 240
3) 3:38, sled 265
4) 3:26, sled 265
5) 3:34, sled 265

AMRAP in 20 minutes:
Row 200m
10 Deadlifts @ 95#
30 sec Push-up Plank
Row 200m
10 DB Step-ups to 20" w/ 10# per hand
30 sec Push-up Plank

3 rounds plus 200m row plus 10 deadlifts and a 30 sec push up plank

I reduced the weight on the deadlifts considerably. Even though it was programmed pretty light at 95#, I've had a lot of abdominal pain after any deadlifts and the farmers walks so I dropped it down to 65#. This seemed to work ok, and I didn't have any discomfort after the workout this time. Rows were done in about a minute, and the work inbetween was about 1:45 each time.

Shoulder Press x 1/Push Press x 2; rest 3 min x 5 sets

60,65,70,75,80
Might have been able to start at 65 and finished at 85 this time since it was only one shoulder press.
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3 rounds:
10 KBS @ 35#
10 No Push-up Burpees

5:00

rest 5 minutes

6 rounds:
5 KBS @ 35#
5 No Push-up Burpees

5:05

Rest 5 minutes

10 rounds:
3 KBS @ 35#
3 No Push-up Burpees

5:35

What a disaster these were. Was looking forward to this as I wanted to see if the change in rep scheme would affect my times. However, with the bump, my burpees are so awkward. It was hard to get my hands down because my belly rose up uncomfortably into my ribs and made it hard to breath. Then trying to get back up, I looked like a frog because I was trying to get my legs wide enough to get around my belly. As a result, the burpees were incredibly slow, and I was embarrassed when the 8 am class arrived as they looked so bad.

For time:
30 Bench Press @ 65#
1K Row
20 Bench Press @ 65#
750m Row
10 Bench Press @ 65#
500m Row

26:13

Went back through my notes because I had done this workout in July in 18:06. Was hoping to beat that time, or come close. However, back then, I lowered the bench press from 53# to 43# since I was doing incline bench. Did incline bench today at 65#, and it was really difficult. I considered lowering the weight, but I was taking lots of breaks, and when I got to 15 reps in the first 30...well then I was thinking that I had made it halfway through so I should keep trying. The set of 30 broke down into 5,10,15,19,22,26,30. For the other two sets, I managed to keep them in sets of five. Rows were nothing impressive, stayed around 2:35 for the most part, although the last 250 of the 1k row dropped to 2:40-2:43. My pace on the rowing was pretty close to my pace in July. The 1k row was 19 seconds longer this time, the 750m row was 10 seconds longer, and my 500m was exactly the same.

50m Farmers Walk @ 35#/hand
5 DB Power Snatch - right (moderate)
5 DB Power Snatch - left (moderate)
80ft Sled Push - moderate
10 Walking Lunges
rest 3 minutes x 5 sets

Sled stayed at 215# for all sets.
1st round - 20# dumbbells. Too light. Finished at 2:45. Farmers walk was uncomfortable.
2nd round - 25# dumbbells. Finished at 3:23. Farmers walk was now painful.
3rd round - dumbbells and sled weight remained the same for the rest of the rounds. Finished at 3:22. I switched to 26# kb instead of 35#. No improvement or relief. Still very painful.
4th round - 3:40 time. I thought maybe carrying a barbell on my shoulders would be more comfortable than the kb hanging at my sides. Used a 45# bar. Was slightly less painful, but still not great, and it took me longer to pick it up and get it off my shoulders.
5th round - 3:42 time. Everything was the same as the 4th round.

Even cleaning up all of my weights at the end was really uncomfortable. Too much pain in my lower abs, and it stuck around all day with me, making walking very difficult. I think farmers carries and deadlifts are out at this point, as this keeps happening.

Noticed that I am much slower on the sled now too. I was fine for the first 40ft, but getting to the end of 80ft was a struggle. Amazing how much that has dropped off. It doesn't feel that long ago that I was able to move much heavier weights on that, but since it said moderate, I thought that 215 would be a good start.

Shoulder Press x 2/Push Press x 3; rest 3 min x 5 sets
50#, 55#, 60#, 65#, 70#

Probably started off five pounds too light and should have began at 55# instead. Was cautious because the shoulder press would be the limiter. Felt pretty good though by 70#.
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10 DB Push Press - moderate
300m Row @ 85%
rest 2 mim
x 3 sets

25# each on the db push press. Planned to go up each round but then noticed that the notes called for moderate weight so I didn't increase. Times were 2:17, 2:09, 2:14.
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10 KBS - Moderate
15 cal Airdyne @ 85%
rest 2 min
x 3 sets

35# kb used. 1:22, 1:19, and 1:13 for time. Legs were burning on the AD.
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Accumulate 3 min in Side Plank (alternate sides as needed)
Only did a minute and a half. Sides were hurting on this.

For time @ ~ 80-90% effort
50 cal Airdyne
40 Walking Lunges
30 KBS @ 35#
200m Farmers Carry @ 35#/hand
30 KBS @ 35#
40 Walking Lunges
50 cal Airdyne

21:31

Book ended with airdynes...my favorite! Haven't been in the gym for a week, since I was trying to heal my pulled muscle so I knew today was going to be rough. Even a 35# kb felt heavy.   I seemed to keep the same pace throughout though. Both airdynes were done in 5 minutes. The walking lunges were 2 1/2 min, 2 min on the kb swings because I broke them up into 15 and 15, and 3 min for the farmers carry. Farmers carry caused some discomfort in my lower abs that I'm still feeling. Similar to the last couple of deadlift routines that I did.

Deadlift; 6, 4, 3, 6, 4, 2; rest 3 min
6 reps at 135#
4 reps at 155# (glutes and hamstrings felt tight on my right side, so I spent the three minute break working on them some more)
3 reps at 165# still felt issue in glute and on the right side of my abs.
Started 6 reps at 145# and could not lift the weight.

Decided to end the deadlift section at this point. Set up the next part of the workout, but was in some pain so I didn't do it.

A1. Bench Press; 6-8 reps x 5 sets; rest 90 sec
Did an incline bench again instead of regular. All sets were 8 reps except the last one which I could only get 7 on.
45#, 55#, 60#, 65#, 70#

A2. Deadlift; 4-6 reps x 5 sets; rest 90 sec
Accidentally did 8 reps on the first set. Sets two through four were all six reps, and I chickened out on the fifth set with only four reps. The weight was making me nervous, and I was dropping from the top each time on the fifth set.
115#, 135#, 145#, 155#, 165#

B1. DB Split Squat; 6-8 reps/leg x 3 sets; rest 60 sec
Haven't done these in a while. My belly kept getting in the way at the bottom, so I'm not sure if I was hitting full depth or not. I felt like I was shorting myself. But these got a good burn on my legs. All sets were 8 reps. Legs burned on the second set, and it was a struggle to get all eight reps on the third set.
30#, 40#, 50#

B2. Single Arm DB Row; 6-8 reps/arm x 3 sets; rest 60 sec
Eight reps on all sets. Started off way too light.
15#, 25#, 30#

C. Front Plank; 30 sec on/30 sec off x 6 sets
Completed. These got really hard by the fifth set.

All in all a good workout. Legs are wiped out right now which is great.

10 minutes @ 70-80% effort:
Row 200m
10 Ring Rows
20 sec Push-up Plank

3 rounds plus 10 ring rows plus 8 seconds
After each row, I had to break the ring rows up by fives. I might have lowered the rings too much.

rest 5 minutes

10 minutes @ 70-80% effort:
Airdyne 10 cals
10 Step-ups @ 20"
10 DB Push Press @ 20#/arm

4 rounds plus airdyne and three step ups.
Broke the airdyne twice in this workout: first the seat and then the calorie counter.

5 Shoulder Press
Row 45 seconds @ 85%
rest 2 minutes
x 4 sets

Should have warmed up more because I chose to start at 55# this morning because it felt heavy; however, once I started the workout, it was too light. Finishing at 85# was good for me because that did feel heavy at the end.
1)55#/177m
2)65#/175m
3)75#/192m (wasn't watching the rower, and went to 50 seconds by accident.)
4)85#/174m
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15 KBS @ 35#
Airdyne 45 sec @ 85%
rest 2 min
x 4 sets

Completed. Calories on airdyne were 11, 10, 9, and 11.

A1. Bench Press; 10 reps x 5 sets; rest 60 sec
A2. Ring Rows; amrap (-1) x 5 sets; rest 60 sec
A3. Push-ups; amrap (-1) x 5 sets; rest 60 sec
A4. DB External Rotions; 6-8 reps/side x 5 sets; rest 2 min

Felt really, really lousy today. Was up since 3am thanks to baby insomnia, and now I feel like I'm coming down with the cold that my coworkers were kind enough to share...awesome.

Did the incline bench press instead of regular. Started at 45 and went up to 55 for rounds two through five. 55 felt good at the beginning, but it was tough to finish all ten reps so I didn't increase.

Ring rows were 10, 10, 11, 9, 9
Push ups were 5, 5, 3, 5, 4

I started out with 10# for the db external rotation, but I was having a lot of popping in my right shoulder. First round got 8 on the left and 7 on the right. Because of the popping, I changed to the 8# db and got 8 reps for rounds two and three. Tried to go back to 10# during round four, but only got four reps on the left. Dropped back to 8# and finished 8 reps on the right. Stuck with 8# for the last round too.

AMRAP in 20 minutes:
40ft Single Arm Farmers Walk @ 44# (left)
40ft Single Arm Farmers Walk @ 44# (right)
10 Push Press @ 45#
10 Walking Lunges

11 rounds plus both farmers walks and 5 push press.

This one sounded fun initially, and I was looking forward to it, but a few rounds in, I was pretty bored. I should have set it up better though. I used a 45# bar, and I should have either put it on the rack or used a 33# bar with 12# added to get it up off the floor. It was definitely a little awkward picking it up each time. Felt like I spent most of my time doing push presses.

10 Deadlifts @ moderate-tough load
Row 1 min @ 85%
rest 2 minutes
x 3 sets
1) 135#, 224m row, 2:42
2) 135#, 229m row, 2:23
3) 145#, 233m row, 2:31

Apparently, it was too early for me to add this morning. I loaded my bar up to 135#, and for whatever reason, I thought that I had 115# on there instead. I was beating myself up about why 115# felt so hard. Dumb! Also my time for the first round was shorter, but I didn't check the clock until a few seconds after I finished. The deadlifts were the most difficult part of this. I could not get through them unbroken. Rowing felt good.
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10 KBS @ 44#
Airdyne 1 min @ 85%
rest 2 min
x 3 sets
1) 15cal, 1:33
2) 14cal, 1:30
3) 14cal, 1:34

Kettlebell swings felt fine and all were done unbroken. The airdyne was definitely the hard part for me on this workout.
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accumulate 2 minutes of Side Plank/side ( not for time)

Left side: 40 seconds, 59 seconds, 21 seconds
Right side: 1 minute and 1 minute

I might not have done this right. After stopping on each side, I just switched to the other side. So I started on the left, after I hit 40 seconds, I switched to my right for the minute, and then back to the left.

10 minutes @ 80%:
40ft Sled Forward Drag @ moderate load
12 KBS @ 35#
36 Single Unders

Sled was 235#. Finished 7 rounds even at the last second! 

rest 5 minutes

10 minutes @ 80%:
40ft Sled Backward Drag @ moderate load
12 Push Balls
12 Walking Lunges

Same sled weight. Push balls were 14#, and I was getting through those pretty quickly. Walking lunges were shaky though! Legs were starting to turn to jelly. Finished 6 rounds plus one sled drag and one push ball.

rest 5 minutes

10 minutes @ 80%:
40ft Sled Push @ moderate load (heavier than the other two rounds)
12 Sumo Deadlift High Pulls w/ one 44# Kettlebell
12 Situps

Crap! I increased the sled weight to 280#, but I went back to forward drag instead of a sled push. Attention to detail!! Oops. My sled drags were definitely slower and the sumo dl high pulls were pretty difficult mentally. I did all of them unbroken, but I wanted to break them up. I couldn't do sit ups. I tried before I started the wod, and I couldn't get back up without rolling, so I switched to knee tucks on the bar instead.
Four rounds plus 2sumo kb high pulls.

A1. Push Press; 12-16 reps x 4 sets; rest 90 sec
55 (14) 60 (16) 65 (10) 65 (12)
A2. Ring Rows; 10-12 reps x 4 sets; rest 90 sec
12, 10, 11, 11
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Run 200m @ 85%
rest 1 min x 3 sets
1:21, 1:16, 1:24
I think it's time to stop running. I'm going so slow that I don't think it's benefitting anything at this point, but it's too uncomfortable to go faster.
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Row 200m @ 85%
rest 1 min x 4 sets
57.5, 55.5, 54.8, 55.0
This was a little faster than my 85% effort, but I wanted to make up for my running. It was pretty good though. Happy with this.

+
Airdyne 10 cals @ 85%
rest 1 min x 5 sets
30 sec, 29, 32, 34, 32

Legs were starting to burn at the end which is good.

#1
Deadlift; 3, 3, 3, 3, 3 rest 3 min
115, 125, 135, 145, 155
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for time (at your own pace):
200m Farmers Walk w/ 35# KB per hand
20 No Pushup Burpee Box Jumps @ 20"
20 DB Snatches @ 20# from ground (alternate hands each rep)
150m Farmers Walk w/ 35# KB per hand
15 No Pushup Burpee Box Jumps @ 20"
15 DB Snatches @ 20# from ground (alternate hands each rep)
100m Farmers Walk w/ 35# KB per hand
10 No Pushup Burpee Box Jumps @ 20"
10 DB Snatches @ 20# from ground (alternate hands each rep)

16:28
Everything was ok on this workout except for the box jumps. I made it through four of them and it didn't feel good, so I switched to step ups instead.

AMRAP in 30 minutes (your own pace)
40ft Sled Forward Drag
AMRAP Push-ups
40ft Sled Backward Drag
AMRAP Hanging Knee Tucks (kind of like toes to bar)
40ft Sled Forward Drag (pulling strap between legs)
80ft Bear Crawl
*use moderate load for sled drags

Sled was 215#. Undecided if I should have gone heavier or not. I finished five rounds total at 30:08. I didn't realize that I had gone over the time limit as I was in the bear crawl.
Push ups were 6+6+5+5+7, 29 total:no: 
Knee tucks were 25+20+30+27+30, 132 total. My knees were only to a 90 degree angle on these. Couldn't get them much higher. The bear crawls seemed to be the most difficult thing during this wod. Surprised by that. Fun workout!

A1. Push Press; 16-20 reps x 3 sets; rest 90 sec
45(16) 50(20) 55(20) definitely slowed down and was harder to get through the 55#. I screwed up at the beginning, and stopped at 16 with the 45.
A2. Ring Rows; 10-12 reps x 3 sets; rest 90 sec
All 12s. I lowered the rings on the second set.
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Row 30 sec @ 85%
Rest 30 sec
Front Plank 30 sec
Rest 30 sec
x 10
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Run 400m @ easy pace

1201m completed on the row total. Planks completed. My run was as fast as I could go comfortably, and I almost don't want to post my time...3:04  pretty terrible time

Deadlift; 5, 5, 5, 5; rest 3 min

95, 115, 135, 145
Meant to start warming up at 95, but it was feeling pretty heavy already  so I decided to start there. I used mixed grip on the last set.
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10 rounds, at a good effort for the day, but not 100%:
Airdyne 10 cals
7 DB Step-ups to 20" w/ 20# per hand
7 No Push-up Burpees

24:50

So each round was approximately 2 1/2 minutes. Surprised it took so long to get through. I was trying to use more of my arms on the airdyne, but those were taking me about a minute to finish 10 cal. The step ups were the hardest part. I had been doing well with 30# step ups lately, so I didn't think that 40 was going to be too much of an issue. Had two stumbles during the workout...one right after Martha told me "good job" LOL! They were challenging, and I had to focus on good form rather than speed. Good workout...cannot believe how long it took!

Shoulder press
2.2.2.2 x four sets, rest three min between
Started at 60# with the intention of increasing, but by the last two reps in each set, I didn't feel confident enough to go up.

One pull up with slow descent every 30 seconds for 14 sets
Only made it through three strict pull ups before I had to use a box, jump up, and do negatives only. By the 12th set, I couldn't hold myself up to do a slow descent.

For time:
Row 1k
35 KBS @ 35#
Row 750m
25 KBS
Row 500m
15 KBS
16:33
All rows were around 2:30 pace. 35 KBS were broken up into 20 and 15. Other two sets were unbroken.

EMOTM for 20 minutes:
even min - 5 KB Push Press/side @ moderate weight (both sides within the minute)
Used a 26# kb. This was fine for my right arm, but a struggle on the left around the halfway mark.
odd min - 15 second Airdyne (fast!)
Total of 72 calories. I averaged around 7 calories per set.
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For time:
200m Walking Lunges
7:19
Somewhat disappointing. I remember doing the 400m walking lunge a long time ago, and finishing around 12 or 13 minutes. I was also "chasing" people then, and I remember my legs going to almost complete failure by the end. That didn't happen today, although they were burning which is good. At the halfway mark, I was at 3:45 so I at least maintained somewhat of the same pace throughout.

A. Hang Power Snatch - 1 reps on the minute (add weight as desired) for 10 minutes
65# all reps
B. Hang Power Clean - 2 reps on the minute (add weight as desired) for 10 minutes
Five reps @ 75# and five reps @ 80#
C. Russian KBS - 10 reps on the minute for 10 minutes
One rep @ 44#, nine reps @ 53#

Managed to have everything set up so no downtime between ABC.
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Walk 30 seconds
Jog/Run 30 seconds
x 4
+
200m Farmers Carry @ 35#
+
Walk 30 seconds
Jog/Run 30 seconds
x 4
Completed.

A1. Kipping Pull-ups; amrap x 3; rest 1 min
Pretty surprised with these today. I thought for sure my amrap was going to be 1+1+1. Nothing stellar, but better than expected.
3, 2, 2
A2. Pushups; amrap x 3; rest 1 min
10, 9, 6
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amrap in 20 minutes:
40ft Sled Push - moderate load
Row 250m
40ft Sled Push - moderate load
Airdyne 10 calories

4 rounds plus one sled push plus 95m row.
Weight on sled was 235#. It probably was a little too heavy for moderate weight, but it got my legs burning. The rowing took me between 1:10 and 1:20 per set, and the airdynes were done just around one minute. Pretty happy with today's results.

EMOTM for 20 minutes:
even min - 5 KB Snatch @ 18-26# per side (10 reps total)
odd min - 50 Single Unders
Completed. My kb snatches need a lot of technique work. They keep crashing into my forearms, so I stayed ay 18#.
+
For time:
100 Step Ups to 20" box with 15# DB/arm (alternate legs)
Completed...unbroken! About a week ago, I did 50 of these as part of a larger workout and finished them at 3:45. Today, I got through 50 by 3:15 and finished all 100 by 6:45, so somehow I sped up at the end!