Tuesday 6/9/09 ~ Functional Focus

- Slosh pipes

- Tire flippin'

- Rope climbin'

Fun stuff!

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What a fun workout….I have to say that Tire flippin’ is pretty darn awesome….I was absolutely amazed when I flipped the tire all by myself!!

Slosh pipes were pretty cool as well but not as much fun as the tire flippin’

Rope climbin’…..well….everything can’t be fun. At least not yet!

Monday 6/8/09 ~ "The Chief"

The Chief
"Max rounds in 3 minutes of:
- 3 Power cleans (135/95#)
- 6 Push-ups
- 9 Squats

Rest 1 minute and pick up where you left off. Repeat for a total of 5 cycles for total rounds.

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The Chief is a workout that I have been requesting since January and when it finally came up I was super nervous that everyone was going to be pissed at me for picking it. I was thrilled when that did not happen and even MORE thrilled when I did the Cleans as prescribed….it wasn’t easy by ANY means which makes it even more thrilling! Thanks for the push Ellen.

Here is the low down...

95 lb Power cleans
Limited Range of Motion Push-ups
Low Squats

8 Rounds + Power Cleans and Push-ups.

No place to go but up….ya gotta love that!!

WOD

7 rounds for time of:
- 65 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps

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I felt pretty good about the workout this morning...I felt strong and pretty fast.

My modifications were as follows:
bar dips with the box assist

Time: 11:42

Back Squats

5-5-5-5-5

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I was pretty nervous going into the workout tonight...I had made up my mind that I was not going to try to go to heavy but Coach had other things in mind. Which is one of the many reasons why I have so much respect for him...he helps me find my strength! As a result I actually hit a PR for 5's!!

Round 1 ~ 115 lbs ~ I decided to start light because...well because I was not going to go to heavy.

Round 2 ~ 125 lbs ~ Still on my low plan, then Coach looked at the board to see how much I did last time...he told to add 20 pounds for the next round. Eeesh....

Round 3 ~ 145 lbs ~ HEAVY but I did it.....Coach said to add 5 to each side.

Round 4 ~ 155 lbs ~ I got underneath the bar and felt that horrible panicky feeling...I stepped away from the bar and told Coach that I didn't want to do it. My friend Tricia started to take off the extra 5 lbs from each side but Coach stopped her and asked me to at least try it....which I did AND success.....a new PR for 5's !!!!

Round 5 ~ 145 lbs ~ Sweet relief!

AND I did not even cry!!

"Cindy"

Complete AMRAP* in 20 minutes of:
- 5 pullups
- 10 pushups
- 15 squats

*AMRAP: As Many Rounds As Possible

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Cindy was a butt kicker tonight...I got very few rounds in BUT I worked incredibly hard to get what I got!!

Let's talk about the modifications:

I used the Blue Bands from a Dead Hang on the High Bar

My Pushups were negatives...meaning I started from the up position and fought my way all the way down to my chest and hips and then swooped back up and did it all over again. Very, very challenging...at least for me.

My squats were down as low as I could go, pushing from my heels not my toes with my knees tracing my toes. I actually liked it....how weird is that?!

That being said...I got in 5 Rounds plus pullups + pushups + 7 Squats.