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Warm-up x 2

10 air squats

10 pass throughs

10 leg swings

1 min row

Strength (8 min EMOM)

3 1 1/4 backsquats at 80% (145 lbs)

6 ring dips (negative)

WOD (Cinderella: 12 min AMRAP = 13 + 1 burpee)

3 burpees

5 C2B pull ups (modified to jumping pull-ups)

7 air squats

I have been a bad updater. Today was a really good workout though! We had horrible weather last week and things were pretty much shut down and I was so ready to be back today. The squats were heavy and you can see my form break a little bit here (in the gray tank top starting around :09). I wasn't doing a very good job driving from my heels, so it's something to keep in mind.

Warm-up (x2) 50 jump rope 10 front squat (empty bar) 10 dislocates 10 jumping air squats

Strength 20 min to establish 1RM full clean: 120lbs

WOD - 2:45 35 front squats @ 60% (75 lbs)

Another PR on the books. I'm pretty happy with this number. I didn't psych myself out, it was just in and done. My form still needs some work--I grip the bar too hard coming around the top rather than getting my elbows up quickly, but that I can work with.

Gymanstics: Kipping practice

WOD: 20:14

50 - 40 - 30 - 20 - 10

Burpees + Double-unders

I almost skipped out today because my back is pretty sore from the deadlifts yesterday. Not injured, just sore. We really focused on form for Kipping today and even just fixing my grip made me realize how much stronger I have gotten. I think I could probably do 1+ strict right now. My hands are shredded, but I finally tried out the Jawgrips that I ordered months ago. They were decent and I didn't rip my hand up anymore. I ended up only wearing one on my right hand which gave me a good balance between protection and grip.

Nothing more to say than this: Deadlift awesomeness.

3RM: 205

1rm: 245

Warm-up (x1) 200 m run 10 strict press 10 kbs 10 behind-the-neck press 10 slammers 10 good mornings

20 min Strength: Establish 1RM Push Press: 130 lbs

WOD 7 min AMRAP: 5 rounds + 3 pp 3 push press (85 lbs) 6 T2B

Other than a terrible charley horse in my calf, I came out of yesterday unscathed.

The good? My push press max made me really happy and I was able to do all of the T2B in the WOD. I connected a few, but most of them were slow. No worries, I'll take it for the first time I've actually done them!

The bad? Ugh, my poor hands. My right hand ripped enough to actually bleed.

Warm-up (x2) 150 m row 5 wall balls (14 lb) 5 box jumps (24) 10 SDHP 10 air squats

Partner WOD: 30:41  250 cal air dyne 150 box jumps (24") (Alternating work)

I know I've missed a few days posting. I did make it 3 times last week. This week's goal is 4, but I'll be really stoked if I can get to 5. We've got some PR's coming up.

This WOD was insane. I partnered with another woman that I don't work out with too often and we started on the Air Dyne. We did 30 sec interval swaps and then switched. After 135 calories, we thought we might die so we switched to box jumps. I had such jelly legs that I fell off the box. First time ever.

I found my legs and we started with 10 each. I found a second wind when we hit 50 and I just cranked them out.

Warm-up (x2)

200 m run 5 snatch grip DL 5 snatch grip high pulls 5 snatches 5 OH squats

Strength (x 6 increasing weight) 2 snatch high-pulls 1 high hang snatch

WOD 1 RM Full snatch

It's been a long time since I've posted, but I actually have been at it on and off during the holidays. My hands are pretty torn up from Fran last Monday and today I used a fairly new bar that was horribly scratchy. Lots of lotion in my evening.

So, this move, the snatch is really challenging for me. I had no problems getting the weight up high. I could pull it right off the ground and up above my eyes, but damn if I didn't struggle getting under it. I did end up maxing at 95lbs which was awesome, but I really wasn't getting quite low enough. Definitely something to work on. EDIT: I just looked back and my last PR on snatch was 75lbs in November. That definitely makes me feel amazing!

Warm-up 1 lap 25 DU's Couch Stretch (10s) Broad Jump x2

Strength 15 min to establish a 1RM power clean: 115 lbs

WOD: 8 min AMRAP Cleans @ 80% 40

Great workout. I was so close to accomplishing 120 on my clean, but I'll take 115. It's funny, I think I would have been in a better place to try again after the WOD. Before I was thinking too hard and gripping the bar too hard. During the workout, I didn't have time to think and was just doing it and doing it well.

Gymnastics: 8 min EMOM 4 strict pull ups 1st 2 wall walks. 2nd

WOD: 14:30 800m run 30 burpee pull ups 800m run

I didn't feel very well before/during class today. I don't know why. I ate my normal breakfast and grabbed a banana about 20 min before class. Odd.

This was a wicked shoulder workout in the Gymnastics portion. I rarely practice strict pull-ups and I struggled to get even close even while using the black band. Wall walks were a struggle too. It looks like there is work to be done.

The run was much harder than the burpee pull-ups, which is unusual. I guess I was just so glad to be able to kip the pull-ups! I think it's just that I was feeling off. The good news is that I left feeling like a million bucks. Cleared my head from a crazy week at work.

Warm-up x2 10 Good mornings 10 RDL Duck walk 80 DU

Strength 5 x 3 Deadlift 80% (100lbs)

WOD - AMRAP (7 min): 9 + 1 DL 3 DL (115 lbs) 6 Lateral burpees

Strength Push-Press 65% (75 lbs)

WOD: Helen: 15:09 400 m run 21 KBS (36 lbs) 12 pullups

Warm-up: (x2) 1 lap 10 RDL 10 slammers Broadjump/Burpee down & back

Strength: 10 x 3 Back squats: 115 lbs

WOD: 12:59 100 burpee / box jumps

Warm-up (x2)

10 RDL 25 DU Seal walk Broad Jumps 10 Push-ups

Gymnastics Kipping practice Muscle-up progression

WOD - 15 min AMRAP (Rx - 6 + 11 HRPU) 9 Deadlifts (100 lbs) 12 HRPU 15 Box Jumps (24")

My double-under success continues. I think choosing a longer jump rope really did make a difference. During the warm-up, I did all 25 in a row in the second round!

It's nice to see how far I've come on my kipping. I did 3-4 in a row each time, mostly getting in between PU and C2B. I spent some time helping some of the other women practice the swinging, which is awesome. I love getting to help instruct. I'm still struggling with getting my thumbs around the bar. I think I'll tape my thumbs next time so they don't rub. We also practiced on transitioning on the low rings using a resistance band strung up like a swing seat. This was really helpful and I think it'd be good to continue this so I can get that transition faster.

The WOD was hard, but not in a bad way. I left feeling good.

I've been out of writing for awhile, some if it's that I've missed some classes, some is that I just haven't journaled. My shoulder has been acting up and it's kind of had me down.

Warm-up (x2) 1 Lap 10 Push Press w/ Bar 20 Double-unders 10 Air Squats

Strength 15 min to find 1RM: Full Snatch Result: 75 lbs

WOD: 4 min: Tabata Thrusters 20 sec on/ 10 sec off Best round: 7, Worst: 2 RX: 45 lbs

Biggest victory? The warm-up! I just walked in and crushed the double-unders. I'd never put them together before and it just happened. Two of the other women asked me: "When did you learn to do that?" To which I replied last night. "How long have you been practicing?" Since May.

Warm-up: 10 Thrusters (bar) 20 butterfly situps 10 KBS (26 lbs) x4

Strength: 20 min EMOM 1) 7 burpees 2) 4 pistols alternate 3) 150m run

WOD-10min Amrap (4 completed) 30 double unders 20 lunges 100m run

I decided to start posting the warm-up too since they've been fairly intense lately!

This was a "cardio day" and I liked it. It was nice to do something different from lifting.

In the strength, I rocked my burpees (21-26 seconds/round) and my runs were pretty well-paced as well. Pistols need more work on my right leg though I can get right down and up on the left.

Strength 1) Power shrug from the ground 3x5 (65lbs)

2) 1 power position full clean + 2 front squats x6 (65lbs)

WOD: 14 rounds + 5C2B 10min Ladder 2 chest 2 bar pull up 2 box jumps (20)

I don't work out very often with Kelly as the coach, but this was a good session. I felt like I got good feedback. On my Power shrug I need to make sure to come all the way up to my toes and for the Power position full clean, I need to get to the shrug before I go under. Other than that, they both looked good and I can definitely feel that my elbows have gotten a lot faster.

The WOD today went fast. I used the black resistance band to do my C2B pull-ups (the smallest one we have) and I was able to do them pretty easily although I had to break them into groups of 2, 3, or 4. 

Strength Close Grip Bench Press 1-10-1-20-1-30 (110)-(85)-(115)-(70)-(55) 85%-65%-90%-55%-95%-45%

WOD: 5 rounds + 13 thrusters "Jackie Jack O'Lantern"

20min Amrap 20 thrusters 45 lbs 10 pull ups 5 box jumps 24"

Big breakthrough today! I really struggled with the bench press and the thrusters as my right shoulder did not want to press up, but I made it through. AND, I finally nailed my kipping pull-ups. I shocked myself and everyone in the gym at the time when I jumped up on my first set and just rocked out all 10. I even got a shout out in today's video blog! That was my second set and I had to break those up, but it just clicked. STOKED.