Wednesday, February 27, 2013

No Need

February 3, 2013


Stuck

February 2, 2013

I have been very happy with the new Saturday format. After talking to M and K I have decided to attend both the Oly class as well as the skill/WOD following. I typically spend a few hours there anyway when I can, so this way I have a program for the whole time. Plus, more often than not, the WOD and skill is based around something I need working on (cough cough... everything... cough cough).

Snatches were feeling good during the start of the Oly hour. I have been really focused on my form and fee that even though I havent been able to stick my previous PR of 125lbs agian, I have certainly been more comfortable getting up there close to it.

My clean and jerks have also been benefiting from this work as well. Of course in conjunction with the few Thursdays in a row that I was working on full squat cleans from the boxes as well as the first pull off the floor. Last week I was amazed when I got up to 185bs... and today I got under 195lbs! I shocked myself that I actually got under it, but I was unable to stand it up. Next step is to get that front squat with a pause going strong. I know I can stand up 215lbs. It just takes work! I can do it, I will get there!

We also did Annie for the skill/WOD session. Annie is named after one of the original "Nasty Girls" Annie Sakamoto. I remember the first time Hubs showed me the nasty girls video and I thought it was in fast motion! Crazy stuff!!

Here she is... look at those legs!






Thankfully, my double unders didnt let me down today! I was also able to work next to GK, which is always a good time! He and I were neck and neck keeping eachother at a close distance! Always fun to have great healthy competition to push you along!!

WARMUP:
Group - Snatch Warmup

OLY:
Snatch - 15 Minute 1RM
65, 85, 105, 115
Clean and Jerk - 15 Minute 1RM
125, 155, 165, 175, 185, 195 (F, but got under the clean)

SKILL:
Butterfly Pullup Work

WOD: Annie
50-40-30-20-10
- Double Unders
- Abmat Stups
(7:40 Rx)

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Sunday, February 10, 2013

Sprints

February 1, 2013


Cant believe I am going to say this... but I cant wait to be able to run outside again!!

WARMUP:
3 Rounds
- 1/2 Gym Crab Walk
- 5 Inchworms
- 10 Abmat Situps
- 5 Med Ball Cleans
- 10 Back Extensions
- 2 Wall Walks
Group: Snatch Warmup

STRENGTH:
10 Min for Push Press
1 X 8 @ 115
2 X 5 @ 125
1 X 3 @ 135
1 X 3 @ 140

WOD:
Row Sprints
6 X 250m with 1:2 Rest
(50.1, 49.8, 49.9, 50.1, 50.5, 50.6)

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