Three Days

Friday: 1RM DL, meh at 275#, the same as it was at the beginning of the cycle. The metcon was a 1-mile run/2000m row for me, at 7:54, obviously not trying to set any records here, just get through it in under eight minutes, TBH.

Saturday: 14-minute AMRAP:
-2/4/6/8/10/12…Muscle ups
-15 wall balls

I got through the set of 12, I think, plus 4 or thereabouts. I don’t remember.

Monday: Weather interfered, didn’t go.

Today: 1RM weird 2-second pause jerk, 2 seconds in the dip, 2 seconds over head. I don’t know, I didn’t care for it and only did 135#, which is not nearly as much as I think I can do. The metcon was 3 RFT:

-30 air squats
-10 STO 155#/105#

8-minute time cap

This was a generous time cap; I don’t think anyone DNF’d. I got 5:43.

DL Meh

DL today 7×1 at 83%, 83%, 88%, 88%, 93%, 93%, 98%. I ended by doing 255# for the last three, because I just wasn’t feeling it, going up to 270. The WoD was weird:

0:00 – 2:00: 400m run/row
2:00 – 3:00: 200m run/row
3:00: AMRAP pull-ups

I don’t remember exactly what I did, I do know I only got 4 pull-ups. I think I did the row at 1:28.

Tons more updates

10/22: 5RM back squat, pause 5 seconds on the first, got up to 155 Metcon AMRAP 5 minutes KB thrusters (24kg/16kg), got 43.

10/24:

-400m run/row
-15 squat snatch (135/95)
-400m run/row
-12 power snatch
-400m run
-9 OHS

15-minute cap

I did it at 65#, and I’m pretty sure I got 11-something, or 10-something. I don’t remember.

10/25: EMOM 10 minutes:

E: 6 KG strict press/arm
O: 8 Pendlay rows

Did it at 16kg and 95#, respectively. WoD was a partner WoD:

-P1: 20/15-cal row
-P2: 15 box jumps (24″/20″)
-P3: Plank on elbows

I think we did 10 rounds even.

10/26:

18-minute AMRAP
7-6-5-4-3-2-1:
-Ring MU
-Squat clean 225/155
10 BFB after each round

I think I got through the set of 4, maybe, with regular pull-ups? At 110#. It was slow.

10/28: DL for 7s at 68%/73%/78%/78%, got up to 215#. WoD was, for us, 10 pulls each on the rower, one right after another for rounds in 8 minutes, got up to 26 and it was anaerobic and felt sucky.

10/31: 10-minute EMOM of pocket full snatch, got up to 80#. This is easier higher for me. 85# turned into a power snatch, because of course it did. WoD was 7-minute infinity ladder:

3,6,9,12…Power snatch 115/75
30 DU after each set

I had sort of a bad day for DU, so got 3+18.

Tons of updates

10/14:

DL 5×4, 205, 205, 220, 220, 235. This did not go well. I got through the first four sets just barely, and then couldn’t complete the fifth, even at 220. Just sore and tired. Interspersed with 15 push-ups, which I started strict and then ended up doing knees, because it was going to be better form anyway. The WoD was:

-100 DU
-40 KB snatch 32kg/24kg
-100 DU

8-minute time cap.

I did it Rx’d, sort of. The first 100 DU were supposed to take no more than 2 minutes, but I had done 75 in that time, so moved on to the KB snatch, which I did at 16kg, because 24 is redonkulous, even for a brick shithouse like myself. So I did the KB snatch, and then did 125 DU, and finished in 7:51

10/15: 5 RFT:

-15 CTB pull-ups
-30 pistols

15-minute time cap

I did regular pull-ups and scaled to 12kg front-racked lunges and still only got 3+4. Not a surprise. I am suck-tastic at both of those things.

10/17:

10-minute AMRAP:

-20 Russian KB swings 32kg/24kg
-15 BBJO 24″/20″
-1 rope climb

I did 2+25, or something like that. The burpee box jump-overs took forever.

10/18:

5 rounds of 2 minutes on, 2 minutes off:

-50 DU
-10 STO 165#/105#
-AMRAP TTB

I’m proud to say I was the only female of the day, at least in my class, who did the Rx’d weight. And I’m still sore two days later. I did 40 seconds of DU, ranging between 22 – 31 and got 24 TTB, which was the score. I’m proud of doing the weight Rx’d though and doing it unbroken thankyewverymuch.

10/19:

7×1 DL: 225, 225, 245, 245, 260? I think? It was heavy… There were also sets of ring dips, 3-5 between these, and I did better with them than I had initially thought I would. I always think that I suck at ring dips, and I sort of do, but I’ve also been doing them on my own and I was able to do the three, almost every round. Anyway, WoD was:

-800m run (row)
-15 Bar-facing burpees
-15 thrusters 95#/65#

7-minute time cap

10/20:

I just made stuff up today because I had already done all the programming for the week. I did 3-position cleans, which went less well than I’d hoped, only getting up to 125#. I finished with Helen-on-a-Boat, which I PR’d, incidentally:

3 RFT:

-500m Row
-21 KB swings 24kg/16kg
-12 PU

Finished in 12:57, about 15 seconds faster than my last PR, which was a year and a half ago.

Lungs on fire

Saturday: 27-21-15-9:

-Clean & jerk: 95#/65#
-Wall ball

15-minute time cap

Did it in 13:30-ish. This one was a lot harder than it looked at first. It was very Open-ish actually. The clean was so light it had to be touch and go, so there was a lot of wasted energy there, where typically I would dump. That was sort of the worst part. I went in with the intention of doing, like, sets of 9, but that ended up being wholly unrealistic, so it was sets of 5, and then sets of 3. The wall balls weren’t too bad, but the clean and jerk felt really, really bad.

Today was another lung burner:

-15-12-9 Thrusters 95#/65#
-9-7-5 Ring MU
-400m run/row after each set, for a total of 3

15-minute cap

I subbed in pull-ups and did remarkably well, with 9:34, but it was one of those WoDs, like 15.5 (also rowing and thrusters), where it basically boils down to how uncomfortably you are willing to be. It’s been a few hours, but my lungs still hurt, like if I take an excessively deep breath, I cough and have some continuing pleuritic chest pain, to coin a phrase.

Involuntary 3-day hiatus

The gym was closed on Friday and Saturday for a wedding, so I was just getting back today. We did a 10-minute EMOM:

E: Max strict pull-ups
O: 30-second max effort V-ups

Did OK on the pull-ups, about what I’ve done before with 20. Didn’t count at all on the V-ups because I was doing suitcases and meh. The WoD was 20-10-20:

-OHS 135#/95#
-Box jump overs 24″/20″

10-minute cap

I was not about to do it at 95#, so I did it at 65# and got 7:47. I knew the box jump overs were going to be slow, so I did the OHS unbroken.

Saturday, Monday, Tuesday

Saturday was 10-minute AMRAP:

-10 TTB
-20 Walking lunges
-10 Russian KB swings (32kg/24kg)
-20 wall balls

Had a great day for TTB, PR’ing at 9. Got 3+2, I think.

Monday: 1RM DL, which we haven’t done in forever, got 275#, which is about what I got last time, I think, definitely not a PR. WoD was:

-800m run
-30 TTB
-400m run

8-minute cap

Got through it in 6:41, with rowing and with KTC, because no. We just did them the previous WoD day.

Today was a partner WoD, 20-minute AMRAP:

-100 wall balls
-80 HSPU
-60 burpee box jump overs
-40 Full snatch (135#/95#)
-20 MU

Got 1+15, I scaled to PU, and we both snatched 45#, I did pull-ups as well.

Saturday, Today

Saturday was the following chipper:

-50 calorie row
-40 thrusters (95#/65#)
-30 Bar-facing burpees
-20 thrusters
-10 MU

12-minute time cap.

I sold my soul to the devil for a very speedy rowing time of 2 1/2 minutes or thereabouts, because I was done following that. I sought to do the thrusters 10 at a time, but that ended up being a laughable goal, it was actually five pretty consistently. The burpees were slow, even for me, doing them two at a time. I got 111 total. I don’t know. Bar-facing burpees always and without fail give me a headache for the rest of the day, and I spent some time sleeping on the couch. I was actually exhausted all weekend; I don’t know what that was about .

Today was 18-minute AMRAP:

-400m run/row
-5 power cleans at 65% of 1RM
-15 CTB pull-ups
-2 minute rest

This was a weird one. I was not having the best day ever for kipping pull-ups, so I scaled to 8 regular pull-ups, which I was still doing in 5 sets. I got 3+6 at 105#. It wasn’t the worst thing ever. Most of my rowing splits were under 1:50.

Also, I started a gymnastic progression back up, 5-4-3-2-2 on both strict TTB and push-ups.

DT, FGB, Monday

Friday was DT, which is a great WoD and I wondered where it had been all my life, 5 RFT:

-12 DL (155#/105#)
-9 HPC
-6 STO

I got a very good time of 8:14, one of the best of the day, but it’s also all things I’m good at, tossing around a pretty heavy barbell without EVER having to squat it. Yes, ma’am.

Saturday was Fight Gone Bad, 3 rounds, five exercises, one minute per exercise, for reps:

-Wall balls
-SDLHP
-Box jumps
-Push press
-Row for calories
-Rest

I got 270, which broke down as 105, 85, 80. This is by no means a PR, but definitely better than last time. I didn’t fall off as sharply, in other words, and my score was much better as a result. I really make my money on the wall ball, the SDLHP and the push press, not so much on the row. But I like Fight Gone Bad as a rule.

Today was 1 minute on, 1 minute off for 10 minutes of plank on hands, which was OK. I had good music because, like I have been lately, I was by myself. The WoD was:

-3-6-9-12 Snatch (115#/75#)
-9-15-21-27 CTB pull-ups

12-minute time cap

I did it with regular pull-ups and got 65. Because I’m not actually in the class, I missed that you could mess with the rep scheme to finish. Oh well. I got all the snatches. I doubt I would have gotten any more pull-ups any other way…

All the days

Oh man, let me see if I can remember. Friday:

21-15-9
-Thrusters 95#/65#
-400m run/row

4-minute rest

12-9-6:
-Thrusters 135#/95#
-200m run/row

I think I got 8:30 and 20:10 or something like that. I remember that it was very difficult. I remember that I did the 65# thrusters unbroken, so that was good. I remember that it was a little disheartening to load even more weight onto the bar during the rest period…

Saturday:

14-minute AMRAP:

-1 TGU per arm
-10 Russian KB swings
-5 each arm hang KB snatches
-10 burpees

I got 5 rounds even with a 16kg kettle bell, the heaviest of the females, I have to add.

Monday:

15 minutes to do:
-3×10 KB thrusters
-3×10 KB rows
-3×20 V-ups into 20 Russian twists

I did this with 12kg, which may have been too light, but I really had to go to the bathroom, so I went pretty quick. The WoD was 10-minute AMRAP:

-20 Wall balls
-200m run with the ball

I just rowed and got 5 even.

Tuesday:

10-8-6-4-2
-DL at 65%
-Muscle ups
-75 DU after each of these sets

15-minute cap

I think I finished in 11:14 with 185#, pull-ups, and 25 DU.

Wednesday:

10-7-5 Front squats. Got 115, 125, 130, I think. It was heavy. I don’t do these enough. The WoD was 7-minute AMRAP:

-12 pistols
-8 push-ups

I did it with 12kg KB lunges and got 4+7. You know it’s a bad sign when the shortest athlete in the gym gets the highest score…