Archive for September, 2011

Pre-WOD redline 6 rounds 3 35# power snatch 3 35# good mornings 2 HSPU Negatives (1st 2 rounds, 1 45# plate. 3rd round, 2 45# plates) / 3 ring rows (shoulder height) + 3 HSPU negatives 2 45# plates. Mobility Not sure why I couldn’t push this morning. Equilibrium kinda wonky. WOD Deadlifts 35(5) – […]


Pre-WOD Joint Mobility Row 500m – very leisurely 6 rounds 3 plate squats 10# 3 situps 3 supermans 5 shoulder passthroughs WOD Bench 35(5) – 55(5) – 65(5) – 75(5-5-5-5) 75# felt really easy across all sets. Metcon – “Fast” Runners Club Run 400m 40 DB swings 35# – unbroken 20 burpees Run 250m 20 […]


Pre-WOD redline Every Minute on the Minute 8 minutes 3 35# hang squat cleans 5 shoulder passthroughs 3 overhead squats (PVC) 3 ring rows mobility WOD Back Squat 35(3) – 85(3) – 115(1) – 135 (1-1-1-1-1-1-1) 135 – doable, but felt heavy AMRAP 10 minutes 10 db push press 20# 10 24″ box step 20# […]


Pre-WOD redline 6 rounds 3 12# snatch pulls 3 ankles to bar (working on some ab strength for the silks classes) 3 handstand pushups (abmat) / 3 rope pullups WOD Power Cleans 35(3)- 55(3) – 75(3) – 95 (3-3-3-3-3) Takeaway – I can comfortably do 95# cleans. AMRAP 8 minutes 12 55# ground to overhead […]


Are you strong enough to slow down? —————- Pre-WOD Double-unders Best: 38 Also: 17 Only 2 attempts. Working on being able to whip out double-unders at will. AMRAP 10 minutes 6 rounds 3 12# split jerk 3 toes to bar (strict) – still working on a particular type of ab strength for the aerial silks […]


Stuff I’ve Realized Recently Off Day WOD – Walked a charity 3K with Christy 0530 and her friend Kelly. Because running breeds cowardice. —————– Pre-WOD redline EMOTM 8 minutes 3 12# hang power cleans 4 12# barbell lunges 3 toes to bar (strict, no swing) / 3 pushups mobility WOD Back Squat 35(3) – 55(3) […]


Pre-WOD joint mobility 200 single unders foam roller – back (and lots of it) and lats WOD Snatch Balance 12(3) – 42(3) – 62(2) – 52(3) – 52(3) – 52(3) – 52(3) 4 rounds 10 squat cleans 20 pushups DNF – got through 5 52# squat cleans. —————– The DNF days are more educational than […]