Jodie's WOD blog

Fit and Fabulous over Forty!!!

Tuesday 1.29.13 — January 29, 2013

Tuesday 1.29.13

10 rounds

10 cal row

10 bj (20 in)

10 banded KBS (35)

10 burpee

27:18  brutal!  Stepped down from every box jump except last round.  Decided to save my achilles!  Completely fighting a chest cold.  Def a factor on this wod.  

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Monday 1.28.13 —

Monday 1.28.13

12 min amrap

50 back squats 95

75 double unders

20 mu or 40 pull ups

Got 1 round plus 10 BS.  First set of BS did 25, 25, 10.  Not bad.  PU’s weren’t great.  Still favoring left side.  I tried to do mu in warm up and couldn’t get one b/c of whatever is going on with my stupid trap.  grrr….

Saturday 1.26.13 — January 26, 2013
Friday 1.25.13 —

Friday 1.25.13

5 rounds

run 400m

30 BJ (20 in)

30 KBS (35 lb)

Skill

Double Unders

 

Didn’t keep score on the wod, but this was HARD for me.  I really need to focus while I’m injured on doing engine work.  I actually stopped in the middle of the run on last two rounds.

Double unders – 4×25 after wod….tough!

Thursday 1.24.13 — January 25, 2013
Tuesday 1.22.13 — January 24, 2013
Thursday 1.3.12 — January 7, 2013

Thursday 1.3.12

1. 5 min on the clock

Every 30 seconds do 1 mu

2. sectional wod 4 

12 min amrap

150 wb’s to 9 ft target

90 double unders

muscle ups

got one mu every 30 seconds for 5 min.  failed on last one…finished it at 5:18

did 10 over on wall balls to finish them at 8:15ish.  changed shoes from oly to nanos. Tried to do du’s right away.  That was epic failure.  Finished DU a bit over 12 min.  Then did 5 mu to finish entire wod at 15:35.  I’ll take it!  🙂  Really happy about 15 muscle ups tonight.  🙂

 

Wednesday 1.2.13 —
Tuesday 1.1.13 — January 2, 2013

Tuesday 1.1.13

hollow body position

Carl Paoli, the GWOD jedi

1. EMOTM for 8 min

3 dead hang pull-ups

2. 10 min amrap

8 walking lunge steps with 35 kb in each hand

20 second hand stand hold (focus on hollow position)

3. Skill

Hanging hollow body position (focus on pulling scapula together and turning elbows out)

This was my recovery wod post throwing my back out.  It felt pretty good.  Yesterday just did the air dyne bike for 30 minutes.  Although I did not want to do this at all, I must admit that the motion of moving my arms around was quite beneficial and probably the reason today was able to wod at all.  🙂  GO GIL!!!!

 

Saturday 12.29.12 — January 1, 2013

Saturday 12.29.12

outside-wall-balls

Wall balls….my FAVORITE activity! (not)

1. Amrap 8

12 wall ball

7 toes to bar

run 100 meters

rest 15 min

2. 7 rounds

7 deadlifts@275/185

10 bench hop overs

rest 1 min

Scale as needed

1. 5 rounds even at 8:08 (time as I ran into the door).  all movements unbroken.  Just slow on the runs.

2. couldn’t time this one b/c was sharing the hop overs with 3 other people.  Ended up with a bit more than 1 min rest, but did all movements unbroken and touch and go hop overs.

unfortunately, threw my back out when this was over….need to take a few days off!  😦  not happy at all!!!!!