sled push

sled push

Tuesday, December 6, 2011

December 6, 2011

Short and Sweet tonight.
Here are yesterday's and today's WOD's

Monday's WOD
4 Rounds of
200 meter run with 25lb plate
25 squats
rest 1 minute
Time: 9:08

I was pretty happy with my time on this one. I was doing really well with the running until the last round. The last round was NOT fun.

Tuesday's WOD
5-5-5-5-5 Clean and Press NOT Push Press! (33lbs,53lbs,58lbs,63lbs,73lbs-failed on the 5th rep @ 73lbs)
Happy with this one. Presses are not my best and it throws you off a bit to clean something so light and then not use your legs and do a push press. My one rep max of a press is only 80lbs, so getting 4 reps at 73lbs made me happy.

"Kettlebells Swings"
AMRAP 8 minutes
Do as many kettlebell swings as you can in 8 minutes (35lbs). When you put the kettlebell down, do 5 box jumps. Score is total number of kettlebell swings.
I did the first 80 unbroken which was my goal. Probably should have kept going, because after that, I couldn't do more than 25 at a time.
Score: 162

Breakfast: Oatmeal with Raisins
Post WOD: Progenex
Lunch: Grilled chicken salad with blue cheese dressing, unsweet tea
Snack: larabar
Dinner: Meatloaf, spinach and yellow squash

Breakfast: Oatmeal with Raisins
Post WOD: Progenex
Snack: Gingerspice latte from Starbucks (couldn't resist! yummy!)
Lunch: Chicken Caesar Salad
Snack: Cranberries, walnuts and cashews
Dinner: Spaghetti Squash with meat sauce
Snack: Left over chicken

Sunday, December 4, 2011

December 4, 2011

The 2012 Garage Games are just around the corner and I am getting ready to up my game. I am about done with the strength bias I have been using for the past 3 months. I am going to ask my coach to come up with a specific training program for me so that I will be ready on February 12. I am almost positive that I will be competing in the Individual Competition on Saturday and the Teams Competition on Sunday. I am so excited. I haven't done a competition since April and I have missed it.

So, playing catch up again, but here are Thursday and Friday's WODs

AMRAP 8 minutes (75lbs):
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
If the bar rest on the ground, you have to do 3 burpees
Score: 25+6 burpees (hard to keep up with your rounds)

Worked on my Snatch Drills (light weight, this is about technique)
5 Muscle Snatch
5 Snatch Balance
5 Squat Snatch

Strength WOD (percentages are based on 1 Rep Max)
Front Squat-60%x5(90lbs), 70%x4(105lbs), 80%x4x4(120lbs)
Power Snatch-60%x5(53lbs), 65%x4(58lbs), 75%x4(68lbs), 85%x4x2(78lbs)
Split Jerk (from Rack), 60%x5(80lbs), 70%x5(95lbs), 85%x5x3(115lbs) on the first 2 sets at 115lbs I failed on the 4th and 5th rep, on the last set I failed on the 5th rep