Rachel's Hip, Hip, Hooray Log!

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8/26/13

Post by RachelB on 8/26/2013, 3:56 pm

A. Hang Power Snatch - 2 reps on the minute (add weight as desired) for 8 minutes
55# stayed at this weight the whole time.
B. Hang Power Clean - 3 reps on the minute (add weight as desired) for 8 minutes
One set at 55#, five at 65#, and two at 75#
+
12 minutes @ 85%:
Row 350m
10 KBS @ 35#
10 Walking lunges

Four or five rounds...I screwed up my count plus 68m

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8/23/13

Post by RachelB on 8/23/2013, 1:36 pm

A. Deadlift; - Build to a tough 3
(go slightly heavier than previous week if you feel good)
Finished at 155# this morning
B. Good Mornings @ 2020; 6-8 reps x 4 sets; rest 3 min
45, 55, 60, 65
I did finish eight reps at 65 today, and I didn't last time. Still not sure if I'm doing these right, so I'll be sending over a video.
+
Using Straps for the sled:
80ft Sled Pull - Marching FOrward
80ft Sled Drag - Walking Backwards Pulling sled
40ft Sled Side Drag - Walking Sideways (left)
40ft Sled Side Drag - Walking Sideways (right)
rest 3 minutes
x 3 sets

Let it snow, let it snow, let it snow!santa 
Sled day today!!! So much fun! For my sideways walks, I crossed my legs over, alternating each step instead of side stepping. Had to keep the slack out of the straps, but it was good.
First round
3:51 @ 215#
4:24 @ 235#
4:57 @ 260#

I'm not very efficient at turning the sled around. Koby tried to get me to use the straps to "whip" the thing around before...but my whip and Koby's whip were two very different things.

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8/19/13

Post by RachelB on 8/21/2013, 12:17 am

Run 100m
Airdyne 8 cals
rest 1 min x 6
1) 1:23 2) 1:15 3) 1:17 4) 1:14 5) 1:11 6) 1:11
So the 100m runs were taking me about 45 seconds to complete and the airdyne was the remainder. I complained to a friend at work about how slow my running is now. His response was, "you know that Bolt just ran the 100m in 8 seconds right?" Thanks, that made me feel MUCH better!
+
20 sec - Side Plank (right)
20 sec - Side Plank (left)
40 sec - Walking Lunges
1 min rest
x 5
Completed. Counted the number of walking lunges for this part. 1) 18 2) 18 3) 21 4) 18 5) 20
+
Row - 30 sec (10 sec @ 90%, 10 sec @ 95%, 10 sec @ 100%
rest 2:00 x 4 sets
This one was a lot of fun. Counted meters for this.
1) 130 2) 134 3) 130 4) 133

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8/18/13

Post by RachelB on 8/19/2013, 12:44 am

A. DB Push Press; 10 reps x 4 sets; rest 2 minutes
1)20 2)25 3)30 4)35
Lack of control during the descents on the 35# set at the end. It was definitely challenging, and I wasn't sure that I was going to get all ten reps.
B. Kipping Pull-ups; AMRAP in 30 seconds x 4 sets; rest 2 minutes
1)4 2)4 3)3 4)2
On the first round, I forgot and tried a full kip, but when my legs go behind me, it stretches out the top of my abs, and hurts. So my kips were shortened. Some were just strict pull ups with a few leg kicks on the way up.
+
For quality @ ~80-90%:
50 DB Box Step-ups @ 15#/hand
40 No-Push-up Burpees
30 Walking Lunges
20 Ring Rows
10 Push-ups
10:42

Was looking forward to this one. I thought that the step ups would be worse because I struggled on the right side last time during the EMOTM wod at this weight, but they felt pretty good. Step ups were unbroken and finished at 3:45. Burpees were 20+10+10 and finished at 7:03. Lunges were unbroken and done by 8:38. Ring rows were 10+8+2 and done at 10:00, and I couldn't remember how my push ups were broken up, but done at 10:42.

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8/16/13

Post by RachelB on 8/17/2013, 12:54 am

A. Deadlift; - Build to a tough 3
(again, go heavy-ish but be safe)
Finished at 135#
B. Good Mornings @ 2020; 6-8 reps x 3 sets; rest 3 min
I haven't probably done these in over a year and a half. I never feel like I'm doing these right.
45 (8,) 55 (8,) 65 (6)
+
Row 500m @ 2:30 pace
rest 1 minute
Row 500m @ 2:25 pace
rest 2 minutes
Row 500m @ 2:20 pace
rest 3 minutes
Row 500m @ 2:15 pace
rest 4 minutes
Row 500m @ 2:10 pace

So this was a disaster. It took me about 100m or 30 seconds to get to the right pace, and then I was playing catch up the rest of the time, and I never hit the goals except for the first round. Neutral 
2:30
2:28.0
2:24.3
2:19.8
2:17.9
Could not get to 2:10 and stay there consistently on the last set.

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8/12/13

Post by RachelB on 8/12/2013, 8:41 pm

10 minutes @ 80%:
Row 250m
40ft Farmers Walk @ 53#/hand
10 sec Tuck Sit (like an L-Sit, but with knees tucked)

Three rounds even. I was changing the damper settings around on this, so the first round, I set it to 10, row was 1:17, second round set to one and row was 1:19. Suspect on the last row, I left it at one, and finished at 1:18. Didn't seem to make any difference.
The farmers walks were difficult. More of a grip issue than anything else.

rest 5 minutes

10 minutes @ 80%:
Run 200m
10 Walking Lunges
20 sec Front Plank

Three rounds plus 100m plus 7 lunges.
So I had a huge slice of humble pie today. My 200m "runs" (and I use that term very loosely) took me longer than my average 400m runs from before. F*cking humiliating. And it's not as if they tire me out, they just get really uncomfortable the faster I go...but somedays, they don't bother me at all. I have no clue. At the end, I didn't think that I had enough time to make another full 200m run before time ran out, so I did 100m instead, but when I came back in, I had enough time left to get 7 lunges.

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8/11/13

Post by RachelB on 8/11/2013, 9:07 pm

A. Hang Clean x 1/Push Press x 5; rest 2 min x 5 sets
1) 55 2) 65 3) 70 4) 75 5) 80 6) 85
Whoops! Just realized that I did six sets instead of five. rabbit Well despite that, I was pretty happy getting five reps at 85 since last week, I failed trying to get three at that weight.

B. KBS @ 44#; 10 reps x 4 sets; rest 1 min
These felt really good today. Completed.
+
21-15-9:
Row (cals)
No-Pushup Burpees (at top stand up all the way, but keep arms at side and no jump)

7:20
During the 21 round, it was three pulls per calorie, and somewhere in the middle of the 15 set, it dropped to two.

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8/9/13

Post by RachelB on 8/9/2013, 9:46 pm

Not sure how to count for these, so I did meters on the row and calories on the airdyne.

3X @ 80%
1 min: Row
1 min: 5 KBS @ 35# + 3 Push-ups

588m total plus 38 reps
Got 200m on the first row, but I also started in the seat for that round. Transitions on and off the rower waste previous seconds.

rest 4 minutes

3X @ 80%
1 min: Airdyne
1 min: 5 KBS @ 35# + 3 Push-ups

35 calories plus 49 reps

rest 4 minutes

3X @ 80%
1 min: Single Unders
1 min: 5 KBS @ 35# + 3 Push-ups

264 plus 44 reps
Soooo, really tanked on this. My first set of singles finished at 115. The next round was 71 and then 78. Went too fast on the first one. My calls were burning and when I got to the KBS, I didn't even bother using my legs on them trying to save them for the next round of singles.

Also, my push ups were ridiculously difficult today....and it was only 3 reps! How embarrassing! Back in May when I was just able to start doing push ups again, my amrap was 16, then in June and July, it was 12. Now I'm struggling through 3???? On a good note, the KBS felt really light today and were pretty quick.

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8/5/13

Post by RachelB on 8/6/2013, 8:13 am

EMOTM for 20 minutes:
Even - 7 DB Push Press - moderate load
Odd - 8 DB Step-ups to 20" box (alternating legs)
Used 20# on the push press as I did that recently, and it wore me out after a while. Had to use 15# each on the step ups. So I should have gone heavier on the push press as I was finishing those in about 15 seconds. The step ups were taking me the full 30 seconds to get through. While they didn't hurt my right hip, the weakness/instability in my hip was really apparent today. Had to really focus to keep good form and not twist on the way up on my right side. The left felt fine. Good news was that there was absolutely no pain in my hip, just very weak.
+
Old Airdyne - 20 sec @ 97% effort
rest 1:40 x 6 sets

This was fun...and I never say that about the airdyne. But 20 seconds to give it your all and then rest? My kind of airdyne workout! Smile
1) 7
2) 9
3) 10
4) 9
5) 10
6) 9 (wasn't slacking off on the last round. My pant leg got stuck in something on the inside of the pedal and ripped!)

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8/4/13

Post by RachelB on 8/4/2013, 7:51 pm

Hang DB Snatch; 5 reps/side x 5 sets; rest 1 min b/t hands
20, 25, 30, 25, 25
Was pressing out on the set of 30s, so i dropped back down to 25s for the remainder and worked on technique. I need to keep trying to get underneath these better.
+
Strict Pull-ups; 1-2 reps EMOTM for 8 minutes
Uhh, so one pull up each round. Not great on these. I'm noticing my pull-ups going downhill pretty quickly now. Not that they were great before, but my stricts were fairly decent.
+
15 minutes @ 90%:
40ft Sled Forward March (use strap and march forward) - moderate to heavy load
5 Single Arm KBS (right) - to eye level
5 Single Arm KBS (left) - to eye level
40ft Sled Backwards March
5 Burpees

This workout was a blast! I did 235# on the sled. I was going to increase it after the first round since I felt like I could go heavier during the forward march, but I changed my mind when I went backwards. I really do love sled workouts. A good burn on the legs. Had to do a little practicing and get some tips from Ryan on the KBS. I've never done single arms before so it was a little weird. I had to move my sled route over in the gym because there wasn't enough room on the floor, so I finished the forward march in front of the office, and then I did theKBS in front of the bathroom so that I could keep an eye on my shoulders in the mirror. They seemed to be stabilized. did 35# on the KBS, and that was my limit today for that. With practice, i can go heavier. Only a couple of reps looked bad on those. Changed the burpees to no push ups just cause of my belly.
Finished at five rounds even. Transitions with the straps slowed me down, but this was a LOT of fun!Very Happy 

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8/1/13

Post by RachelB on 8/1/2013, 8:31 pm

Did a 500m row for the warmup, and some PVC work/stretches

Deadlift; 5, 5, 5; rest 3 min
(nothing crazy heavy, but I believe this will be safe/beneficial for you as long as you don't overdo it)
95#, 115#, 125#
Lifts were ok. Not really heavy, but enough to get my breathing up.
+
Push Press; 3, 3, 3, 3; rest 3 min
65#, 75#, 80#, 85# (1 rep only due to fail)
When I was starting 75, I was planning my next lift at 85, but 75 didn't feel all that great today, so I reduced the increase to only 80#. Failed on my first rep at 85 and felt a small tweak in my right shoulder/back when I did it, so I called it there. It's disappointing because I've done this at 85 before, but today was not my day.
+
Row 500m @ 80%
rest/walk 2 min x 5 sets
Set damper to 8
1) 2:21.4
2) 2:20.7
3) 2:23.2
4) 2:25.0
5) 2:27.0
Since the row was programmed for 80%, I wanted to stay somewhere between 2:20 and 2:30.

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7/28/13

Post by RachelB on 8/1/2013, 8:24 pm


6 minutes @ 80%
Run 50m
5 No Push-up Burpees
5 KBS @ 44#
Six rounds even!Very Happy 
rest 4 minutes

6 minutes @ 80%
50 Single Unders
5 No Push-up Burpees
5 KBS @ 44#
Four rounds plus 50 singles, five burpees, and four KBS...so close to getting five rounds on this.
rest 4 minutes

6 minutes @ 80%:
Airdyne 5 cals
5 No Push-up Burpees
5 KBS @ 44#
Five rounds even

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7/27/13

Post by RachelB on 7/29/2013, 12:10 am

EMOTM for 20 minutes:
Even - 5 Hang Power Clean & Push Presses
Odd - 10 Walking Lunges
65# the cleans and presses were taking me about 40 seconds to get through, but the lunges were only about 20 seconds. So it all evened out. Cleans and presses were difficult though. I had weight out to move up to 75# but because of how long it was taking me to finish, I stayed at 6.
+
Max Kipping Pull-ups
Jog 200m
x 4 sets
7:01
pull ups - 11
Jogging was ok. Nice to be out in the parking lot again. Pull ups were terrible. Done in sets of 4,3,2,2.

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7/22/13

Post by RachelB on 7/22/2013, 3:20 pm

Did a previously programmed workout today.

A1. DB Walking Lunges; 10 reps x 4 sets; rest 1 min (prefect form)
15#, 20#, 25#, 30#
Almost stayed at 25, but glad that I finished at 30. I did DB lunges right when I first came back from a few weeks off, and I could only do 15# per hand. Really happy with this!
A2. Push-ups; amrap x 4 sets; rest 1 min
9, 10, 7, 8
Not really happy with this though.
+
AMRAP In 15 minutes @ 85%:
10 Push Balls @ 10# to 10ft
10 KBS @ 35#
30 Single Unders
300m Row

Completed four rounds plus 50 reps and 16m. Push balls were good. Took a little getting used to hitting the higher mark. KBS felt heavy today. The thirty singles were done with very, very small jumps because they make me need to pee! I swear the baby is just huddled up next to my bladder and pushing on it all of the time!!! Row was between 2:20 and 2:30 pace.

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7/21/13

Post by RachelB on 7/21/2013, 9:02 pm

EMOTM for 8 min
Dumbbell snatch 25#, 4 reps per arm

Need to work at getting underneath this with a locked out arm.

30 sec airdyne
30 sec no push up burpee with no jump
30 sec side planks each side
30 sec rest
8x
It was hot in the gym today so it was nice to have the "fan feature" on the airdyne.
Tried to run a 400m as part of my warm up and then cool down, but both felt very uncomfortable, so the warm up only had a 200m run, and the cool down was 100m with a 100m walk. Weird because on Friday, running felt good.

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7/19/13

Post by RachelB on 7/20/2013, 11:58 am

A. Push Jerk; 3, 3, 3, 2, 2; rest 2 min
65#, 75#, 80#, 85#, 95#
Did everything from the rack. On the last two at 95, there were slight presses out at the top because I wasn't getting underneath it enough.
B. KB See Saw Shoulder Press; 12-14 reps x 3 sets; rest 2 min (focus on keeping back from arching)
18# (14) 26#(7) failed on the left arm although the right felt good with this. Tried again after two minutes rest and failed right away on the left arm. Dropped back to 18# and completed 14 reps.
C. KB Single Arm Rows; 12-14 reps/arm x 3 sets; rest 45 sec b/t arms
26# (14) 26# (14R/12L) 26#(12)
D. Push-ups; amrap in 7 minutes of 3 Unbroken Perfect Reps
12 sets of three
When I was down to three minutes left, my back started to drop on the way up for the third rep in each set.

The group class was just getting started when I finished, and the ropes were down, so I did three rope climbs at the end because I loooooove the ropes. cheers Felt fine. Belly wasn't in the way for these yet.

400m run for a cool down. There's nothing like a little incentive to run faster when 200m into your run you realize that you have to pee...like right now! Embarassed Thank you baby! Besides the urgency, the run felt great.

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7/15/13

Post by RachelB on 7/15/2013, 7:09 pm

A. Hang Muscle Snatch x 2/Snatch Push Press (from behind neck) x 5; rest 2 min x 4 sets
1) 33# 2) 38# 3) 43# 4) 48#
This was a good build for me. On the fourth set, on the third rep, I clipped the back of my head during the push up on the press. Still not sure how, but I managed to get another rep in, but couldn't finish the fifth rep. All other sets were without incident and completed.
B. Hang Power Snatch - quickly build to a tough single with good form
63# failed at the first attempt and got it on the second. Based on how the second rep at 63# felt, I decided not to go any further.
The bump is starting to impede the bar's path...which is good and bad. Good that the baby's getting bigger, bad for lifting. Wink
+
21-18-15-12-9-6-3 for time (just be steady, be safe on the step-ups):
Box Step-ups @ 20" or 24"
DB Push Press @ 20#/hand
(AMRAP Kipping Kipping Pull-ups between each set)
17:03
This one was great. Not a stellar performance, but a fun, steady grind. Step ups were all unbroken. I chose the 24" box. Started to get unsteady and definitely feel it in my legs by the set of six, so I'm glad that I went with 24".
I forgot my sleeves for the db presses, so it was a little annoying on my elbows. The presses were split into sets of ten plus whatever was left until I got to the set of twelve, and then they were unbroken. Pull ups even with the kip are about as good as my strict.
3, 2, 3, 2, 2, 2, 1

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7/14/13

Post by RachelB on 7/15/2013, 6:10 pm

EMOTM for 10 minutes:
5 Hang Power Cleans (add and lower weight as needed) - start at 65#
Started and stayed at 65#. Had extra weights laid out but decided not to increase. Took about 30 seconds each set to get through these.
+
30 sec - Row @ 80%
30 sec - Front Plank
30 sec - KBS @ 35#-44#
rest 30 sec
x 10 sets
Completed. I'm sure that I was supposed to keep track of something here, either the rate of the row or number of KBS throughout, but this was pretty quick moving, so I didn't write it down. Just made a mark as to what set I was on and then strapped back into the rower. Did the 35# kb since it was ten sets. Glad that I did as they were getting ugly at the end.

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7/8/13

Post by RachelB on 7/8/2013, 4:07 pm

A. Power Clean x 1/Push Jerk x 3; rest 2 min x 5 sets
1) 65#, 2) 70, 3) 75, 4) 80, 5) 85

B. KB SeeSaw Shoulder Press; 14-16 reps x 3 sets; rest 2 minutes
(for see saw, as one arm lowers, press the other arm up)
All at 18#
1) 16 reps, 2) 14, 3) 14
I didn't increase after the first set because my back was arching, so I kept the weight the same, and focused on that throughout.
+
For Time:
10 Power Cleans @ 65# (drop each rep from top, focus on fast elbows and good feet position)
Airdyne 25 cals
10 Power Cleans @ 75# (same as above)
Airdyne 25 cals
10 Power Cleans @ 85#
11:31
This was a little weird dropping the bar each time. I forgot twice and brought the bar to the ground. It did not feel good, so it was a good reminder to cut that out! I had to stop a couple of times and fix my weights though because they kept moving from dropping each rep. I was certain that I was not going to go to 85# today. Up until that section, I was debating staying at 75 or moving to 80. Had all of my weights laid out, but in the end, went for the 85. The first round at 65 was done in less than a minute. The second round was about two minutes. And I started the last round at minute nine. I was hoping to be done at the ten minute mark, but once I saw where I was at for the last set of 85, I knew that wasn't going to happen. Failed on rep 6 at 85. Took a few seconds to regroup. Finished these in just about two and a half minutes. Airdynes were about 2:30 each. Happy to finish this one as programmed!

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7/7/13

Post by RachelB on 7/8/2013, 3:52 pm

A. Muscle Snatch; 3, 3, 3; rest 2 min
B. 3 Position Power Snatch (high hang, knees, floor); 1+1+1 x 5 sets; rest 2 min

Made some modifications to this. Did both parts A and B from the hang position. So for B it was three reps from the hang.
A1) 43#, A2) 48#, A3) 53#
B1) 53#, B2) 53#, B3) 58#, B4) 58#, B5) 58#
+
For time:
30 Bench Press @ 53#
Row 1K
20 Bench Press @ 53#
Row 750m
10 Bench Press @ 53#
Row 500m
(definitely plan on breaking up the bench presses from the start, try not to go to failure)

Lying flat on my back and stretched out is already uncomfortable, so I changed the bench to incline bench. Felt a little bit stretched out to grab the bar, but since it was quick, it wasn't too bad. I heard that incline was harder than regular bench. Not sure if that's true or not. I liked the incline better though, but I lowered the weight to 43#. Completed all reps in sets of ten. Set of 30 reps took 2:12. Transitions were slow between the rower and the bar. Damper was set at 6, and I maintained a 2:30 pace for all rows. Nothing crazy, but it was a good pace for me to keep throughout. Finished everything in 18:06.

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7/4/13

Post by RachelB on 7/4/2013, 5:18 pm

EMOTM for 20 minutes:
even min - 6 Push Jerks @ 65-75#
odd min - 3 Strict Pull-ups + 3 Perfect Push-ups
+
EMOTM for 20 minutes:
even min - 8 DB Walking Lunges
odd min - 3 Toes to Bar + 3 Burpees

First time back in the gym for a few weeks. I knew it was going to be a hard day, and given what's been going on, I told Colin that I was going to go light and modify some of this.

So I am four months pregnant!!!flower  and I had some issues with the pregnancy lately which is why I was away. Short stint on bed rest which was miserable...I don't know how women do it when they have to do that for months! But all is well now, and I'm happy to be back.
So for today...
Lightened the push jerks to 45# and did push presses instead. Brought some extra weight out in case I felt like increasing, but wound up staying at 45.
Could not get 3 strict pull ups! Sad  kinda knew that this was going to happen. I'm heavier, so everything's weighted from here on out, and if I don't do pull ups for a while, they disappear. Did twos unbroken until minute 14, and then I was stuck with trying to do two in singles. Didn't happen, could only get one and a half's.
Push ups were fine.
Second set of 20 minutes was not great. Underestimated the lunges. Started with 35#kb in each hand, dropped to 26s, then 20s. Did two rounds with 20# each, and then dropped to 15. Did three t2b in the first round, but no time for burpees. Did another three the second round, but these did not feel good. Went for the burpees, and when I hit the ground on the first one, it hurt, so I wound up cutting out the odd minute work, and did the walking lunges every minute for the next ten minutes.
Did a very slow/easy 400m run for my cool down, and felt great. Haven't run at all in a long time because of my hip, so I'm going to keep trying this and increasing speed distance after the wods.

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6/11/13

Post by RachelB on 6/11/2013, 8:47 pm

5 Hang Power Cleans - add weight per set
5 Burpees
200m Row @ 90%
rest 4 min x 3 sets
1. 1:37 power cleans were 65#
2. 1:44 power cleans were 75#
3. 2:05 power cleans were 85# but I started to fail on the third rep. Tried three times to get it without any success. Think it was all mental as 75# felt great, and I'm fully capable of 85#.
+
5 Deadlifts @ 115#
5 Burpees
15 Cal Airdyne @ 90%
Ahhhh so this one kept me honest. It didn't say to do this three times with four minute rest, but I was guessing based on the pattern that it's what I was supposed to do. After the first round, I regretted my honesty!
1. 1:43
2. 1:47
3. 1:42
+
3X
1 min - Front Plank
30 sec - Side Plank
30 sec - Side Plank (other side)
rest 1 min
Completed.

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6/9/13

Post by RachelB on 6/9/2013, 3:37 pm

Was looking forward to this one all week! Rope climbs are my favorite (despite my fear of heights) and I've never done sled pushes before. Not crazy about Turkish get ups because I don't think that there's a quick way to get through those things. Tested out the sled beforehand. Appreciated all of the tips on using the thing. Wound up deciding on 215 as the weight. In hindsight, not sure if this was grinding or not. In the section close to the roll up doors, I was able to really get that thing moving which made me think that I should have gone heavier, but then midway down the gym that thing almost came to a halt and my feet were slipping.

AMRAP in 20 minutes:
10 Turkish Get-ups @ 20# (alternate hands)
80ft Sled Push - Grinding Weight
2 Rope Climbs
80ft Walking Lunges

Read it and weep! TWO FULL ROUNDS!!! Plus three and a half Turkish get ups. Neutral
Ok, so I knew that this wasn't going to be a wod with a high number of rounds, but I really thought that I'd get more work done than this. Not sure how to rank it. I probably should have just kept going after the time ran out. first round of TGUs were unbroken but they took about three minutes to finish. Was taking rests before the rope climbs because I was worried about falling. I've lost my technique on my descents. I used to really have that dialed in, but I haven't done these in a while, so that's gone now. All sled pushes were unbroken until the turn point. Didn't want to stop that thing once I got it moving. Fear of severe injury was pretty high during the rope climbs and sled pushes...was worried about slipping and impaling myself on that pole sticking up out of the middle of the sled. First round done in 7:22. Second round, I had to take a break in the middle of the TGUs. Rope climbs were much harder and scarier. Hate letting go to hit the top. Finished the second round at 17:33! Significantly longer than round one. Took 30 seconds and then tried the TGUs. Failed on the first rep. Regrouped and kept working until time.

RachelB

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6/6/13

Post by RachelB on 6/8/2013, 1:58 am

A. Sumo Deadlifts; 3, 2, 1, 3, 2, 1; rest 3 min
Did not complete. Did sets of three and two, and wasn't feeling very comfortable with it.
B. Hang Power Clean @ moderate; 3 reps x 8 sets; EMOTM
(fast elbows)
75# all sets. Laid out extra weight to move up, but these EMOTM ones tire me out, and my form breaks down. Knew I could go heavier, but they were going to be ugly.
+
10-9-8-7-6-5-4-3-2-1 for time:
Push-ups (good form only)
KBS @ 44#
Cals on Airdyne
12:50 I thought that I'd be done in under ten minutes on this. Push ups were good form for the first set of ten, and then I had spaghetti back throughout the rest of them. Kbs and airdyne were fine, but I had to break up the push ups until I got to five and under. I did manage to keep my elbows pulled in next to my sides the entire time, which in the past, I used to rotate in order to press up. Hopefully that bad habit is behind me now.

RachelB

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6/4/13

Post by RachelB on 6/5/2013, 12:47 am

Was running late today due to all of the traffic. Hope that CHP officer is ok.

A. Push Press - Build to a tough single
85, 90, 95, 100
Probably could have kept going, but I felt like my form was deteriorating, so I stopped at 100. Focused on staying back on my heels for as long as possible. Need to bring my elbows down more.
B. 15 strict Pull-ups for time
3:02
First two sets of three, the rest were twos until the last rep. Hit ten reps at 1:50.
+
10 No Push-up Burpee Box Jumps @ 14"
Row 250m @ 90%
rest/walk 3 min x 5 sets
1:46 damper at 6, npubbj done at 29 seconds.
1:49 damper at 7, npubbj 29 sec
1:58 damper at 4/5, npubbj 29 sec
1:57 damper at 4/5 npubbj 32 sec
1:56 damper at 4/5 npubbj 32 sec

So I've never really figured out damper settings. If you're rowing for time, should the damper be lower, and for distance, have the damper higher? What about calories??? So I took today as an opportunity to test it out. Unfortunately, I'm not sure if I just got tired at the end, or if I should have increased the damper. I think for distance, the damper should be higher so your pulls are more effective at pulling you through the fake water??? confused it was easier to row with the lower damper but I think it was wasting my time. I'll test this again. Three minute rest was good for this. I'm also fairly stupid at counting burpee box jumps. I try to do a "one-one, two-two" count but around rep seven or eight I start f*cking it up with "six-six, seven, eight." Did this on the last round definitely and couldn't figure it out, so I did an extra rep....or my true tenth rep...who can say? rabbit

RachelB

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Re: Rachel's Hip, Hip, Hooray Log!

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