Jodie's WOD blog

Fit and Fabulous over Forty!!!

Wednesday 5.1.13 — April 30, 2013
Tuesday 4.30.13 —

Tuesday 4.30.13

ctb pu

1. Chest to bar pull-ups

5 otmem for 10 min

These felt amazing today.  Probably b/c I spent about 45 minutes working external rotation first.  (BIG LIGHTBULB GOING OFF!!!!)

2A. Airdyne 

:60 sec/rest :30 sec

2B. wall balls

20 reps/ rest :30 sec

3B. burpees

Max effort in :30 sec/ rest 2:00

I did about 66 calories on the airdyne.  I wore my nike free for this entire wod so wb were a bit of a challenge.  the first set was a JOKE, but rounds 2 and 3 I did 10, 10 and 12, 8.  Burpees were amazing.  I tried to bring my legs in a bit closer when I stood up.  that helped me immensely.  Got 12, 13, 12!

Monday 4.29.13 — April 29, 2013

Monday 4.29.13

kstar

KStar….I wanna be a supple leopard!  🙂

http://www.mobilitywod.com/2011/10/episode-330-the-muscle-up-receiving-position-the-organized-shoulder.html

http://www.mobilitywod.com/2011/03/episode-195-lets-change-the-way-we-think-about-the-shoulder-eh.html

definitely doing these!!!!

1. snatch practice

empty bar

this didn’t go so well.  started with nanos and had to switch to higher oly shoes.  very depressing.  also found out I can’t externally rotate at all.  doing PVC work to isolate the muscles.  this is going to be a long road.

2. Muscle-up practice

Take 10 min

This was also pretty disastrous.  I actually was closer to getting a strict mu than I was to getting a non false grip mu.  I have a feeling that the lack of external rotation is a factor in this as well.  will continue to work on it.

2. 15/12/9/6

push-press@80#

kbs@53#

toes to bar

8:41, did 21 and 9 pp unbroken.  8,7 for the 15s.  all KBS unbroken.  ttb was 10, 6, 5 then 8, 7 then 9 unbroken.  pretty good considering my shoulders were absolutely exhausted from the first part of today.

3. pull-aparts

3 sets of 10-12

red band

didn’t know i was supposed to do this.  didn’t get to it.

Saturday 4.27.13 —
Friday 4.26.13 — April 25, 2013

Friday 4.26.13

1A. Bent over rows

8-10 reps x 5/rest :60

go as heavy as you can with good form. 

35, 40, 45, 45, 45

1B. Weighted ring push-ups

:30 x 5/rest :60

start with a heavy weight and try to stay there for all rounds

5@15, 15, 20, 20, 25lb

2. Airdyne/KBS

25 calories on the airdyne

15 banded kbs(blue band)

rest 3 min x 5

2:13, 2:22, 2:18, 2:14, 2:09  My quads were on FIRE!

Wednesday 04.24.13 — April 24, 2013

Wednesday 04.24.13

am:  Row

2k time trial

x 2

10 min rest in between

8:15.8 PR by 4 sec

8:40.5  NOT PR…..LOL!  🙂

pm:  Muscle ups

1-4 EMOTM

Set out tonight to learn how to link bar mu’s together.  I DID IT!!!!

1, 1, 1, (short break for Tyler to give me quick lesson on linking), 2, 4, 3, 2, 2, 2, 1, 1    SUCCESS!!!!!!!!!!!

Tuesday 04.23.13 — April 22, 2013

Tuesday 04.23.13

pistol

Rest 4 min between each amrap

amrap 7

7 cal airdyne SPRINT

7 toes to bar

7 rounds plus 7 cal

amrap 7

14 kbs@53/35

14 burpees to a target

4 rounds plus 8 KBS

amrap 7

10 pistols (5 each leg)

2 rope climbs

4 rounds plus 2 pistols  (very VERY excited about this.  wore nanos and was on my toes a bit on right leg, but not bad)

Monday 03.22.13 —

Monday 03.22.13

Annie-Sakamoto sled push

1. 3×3 romanian DL 

135, 155, 155

Didn’t feel much on my hams, but felt A LOT on my mid back.  I guess I need to do these WAAAAYYYY more.  😦

2. Sled push/pull

This WOD should be started with at least 25 min left in class.

5 rounds

slow sled push 25 yards

sled pull 25 yards

10 ring push ups

as heavy as possible. Rest 2 min between rounds

In this WOD you will push the sled 25 yards, then pull the sled 25 yards, then rest 2 min. Arms must be locked out on the sled push at all times. Once you complete the push, take a second to get a good grip for the pull. 

255, 280, 325, 370, 415….I LOVED this wod and was impressed by sled push/pull weigths.  7 plates!  woop woop!!

Saturday 04.20.13 —

Saturday 04.20.13

“Marathon Monday”

5 rounds

4 squat clean and jerks@185/125

15 chenst to bar pull-ups

13 burpees over bar

Once 5 rounds are completed run 800 meters

Subbed 95 lb strict press for squat clean and jerk, burpee bj for burpee over bar, and 1000 m row at end.

18:19

Wednesday 04.17.13 — April 17, 2013

Wednesday 04.17.13

5 Rounds for Time

155 lb sled push, 50 yards

10 ball slams (20 lb ball)

10 burpees

Do this for speed, rest 2 min after each round.

Didn’t time the rounds, just tried to move as fast as possible.  I was gasping for air at the end and the 2 min was barely enough time to rest, so I’d say that was a good push.  Happy!