Tuesday 4/7/09 ~ WOD

3 rounds for time of:
- 7 Deadlifts (135/95#)
- 7 Squat cleans (135/95#)
- 7 Push presses (135/95#)
400 meter run

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This is a pretty cool workout...I did have to modify because of my wrist and quite honestly, I'm not sure that I could have done the 95# Squat Clean and Push Press...we will see next time this workout comes around.

Modifications:

65 lb Zucher Squats....wow these are tough little boogers....
65 lb push press....the first round it bothered my wrist a little bit but the second and third round were better.

Because I was going so low on the above...I tried to redeem myself a tad by doing 135 lbs on the deadlift. They felt pretty darn good.

Time: 15:04

WOD

30, 20, and 10-rep rounds of:
- KB swings (24/16 kg)
- KB Floor press (24/16 kg)
- KB Goblet squats (24/16 kg)
- Feet-to-sky
for time

Fun workout....I had to modify the Floor Press because of my wrist...I did 15 lbs dumbbells instead of 16 kg kettlebells.

Time: 14:27

Ellen still managed to beat me and that was doing the workout as prescribed....The girl is amazing!!

deadlifts!

3-3-3-3-3

I seemed to have hit a surge of improvement on deadlifts and I am beyond thrilled!

I am very pleased with my performance yesterday.....

I started at a weight higher then I have ever started before.....235 lbs for 3

I then moved up to 245 lbs for 3

Then onto 255 lbs for 3

I started to get nervous at 265 lbs and only got 2 in

I then asked Coach if I could go for a 1 Max PR and he agreed.......I was stoked when I got it!!! 1 rep at 275 lbs!!!! YES!!!

[Posted with iBlogger from my iPhone]

WOD

5 minutes turkish getups for reps (24/16 kg)
- rest 2 minutes
- 5 minutes cleans for reps (135/95#)
- rest 2 minutes
- 5 minutes Handstand pushups for reps
Score is total number of combined reps for the workout

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I can see how this would be a really fun workout....I would have loved to have done it as close to presribed as possible! But, since I went to the doctor today and she said that my wrist is sprained, I am trying to take it easy. So I did the following modifications of the workout:

Turkish Getups (I tried the 16 kg and it wasn't happening) 12 lbs ~ 8 Total Reps
Instead of Cleans I did 2-handed Kettlebell Swings; 16 kg ~ 80 Reps
Instead of Handstand pushups I did Shoulder Press; 65 lbs ~ 19 Reps

Overall not too bad BUT I SO wanted to do cleans....I even tried one, turned out not to be a good idea but I just had to try!

Jumpin' Helen

"Helen":
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time

If weather does not permit running safely, we will substitute jumping rope (100 jumps for each 200m lap).

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We did substitute jumping for running because of snow.....it was actually quite fun, I am getting pretty good with the jumprope (if I do say so myself)!

I finished in a time of 13:30

Hack Squats

5-5-5-5-5

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I LOVE doing Hack Squats.....I am pretty good at them and that makes me VERY happy. I actually hit a PR on them last night!! And, if I am completely honest, I also like them so much because it is the ONLY thing where I can actually do more weight then Ellen and Cheri....at least at this point in time.

145-155-165-185-210 ~ PR

"DEFYght Gone Bad" - 3 rounds

With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)

No rest between stations; 60 seconds rest between rounds.

Each repetition completed with full range-of-motion counts as a point.
Complete three rounds for total points

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I did this workout as prescribed....In the Black Baby!!!

Okay, my points were pretty low BUT it was still in the black and the BEST thing about the workout besides being in the black......

I also got my first EVER...yes EVER....Double-Under!!! WOOO HOOOO!!!! I was SO shocked...I didn't even know I got it until Coach said something. It was really pretty funny!

Score: 106