Jodie's WOD blog

Fit and Fabulous over Forty!!!

Wednesday 6.26.13 — June 26, 2013

Wednesday 6.26.13

1. Back squat
3 x 3@80%

3×3 at 175, felt good and strong today in BS
2. Airdyne
15 min

slow and steady, 95 cals

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Tuesday 6.25.13 — June 25, 2013

Tuesday 6.25.13

1. power clean cluster

1-1-1@80% x 3/rest :15 sec/rest 3 min

opted for c&j since I have the comp this weekend, 65, 85, 95, 105, 115, 125, 135, 140

2. Weighted ring dips

3-3-3/rest 2 min

15, 20, 25 lb

3. Kneeling banded pull-apparts

3 sets of 12/rest 2 min

didn’t have time for these! ūüė¶

4. 3 rounds

:30 seconds of burpees

50 dbl-unders

rest 4 min

round 1: 1:25, 10 burpees, round 2: 1:35, 12 burpees, round 3: 1:24, 12 burpees

Monday 6.24.13 — June 23, 2013

Monday 6.24.13

HRV number:  70, green

Ave Heart Rate: 59.7

1. snatch

1-1-1 x 3@75-80%/rest :20 sec/rest 2 min

Count your attempts

worked up to 90 lbs….one failure….tougher than I thought it was going to be, but good to get the confidence to hit 3 heavy snatches in 1:00 x 3.

2. 3 rounds

row 250

15 thrusters@65

15 pull-ups

rest 6 min

round 1 ~ 2:25, row took 1:00, unbroken thruster, unbroken pu’s

round 2 ~ 2:48, row took 1:15 this round (purposely went a bit slower), and 1 slip on the first thruster…had to catch my balance before doing the other 14.

round 3 ~ 2:40, gil made me speed up the row again this round, row took 1:00, unbroken thrusters, unbroken pu’s.

This was a HUGE mental BREAKTHROUGH tonight. ¬†I have always feared thrusters b/c I just hate the way they make me feel. ¬†Pushed thru to do everything unbroken. ¬†BIG WIN!!!!! ¬†Smart programming Gil….way to build up my confidence for this weekend. ¬†ūüôā

Saturday 6.22.13 —

Saturday 6.22.13

There is a 3 min rest between mini-WODs

1 round

sled push 50 yards@225/155

15 ball slams

sled push so yards@225/155

1 round

100 meter farmers carry@70/53

20 burpees over the box jumps@24/20

100 meter farmers carry@70/53

1 round

run 400

40 knees to elbow

30 hr push-ups

18:19 total time.  did not time each round separately.  

Wednesday 6.19.13 — June 19, 2013

Wednesday 6.19.13

jacinto bonilla

Jacinto Bonilla, a true crossfit masters legend!!!

HRV score: ¬†66.4, orange!!!! ūüė¶

Heart Rate:  65.4

Sleep wasn’t good and last two days of wods clearly affecting my HRV score. ¬†

airdyne/dbl-unders

50 calories on the airdyne

100 dbl-unders

rest 4 min x 3

Holy DU this am.  28:17 total time.  airdyne was awful.  DU were good.  just sucking wind! haha

Tuesday 6.17.13 — June 18, 2013

Tuesday 6.17.13

HRV score: 78.8, green

Heart Rate: 60.6

4 min rest between amraps

AMRAP 7

1 mu

2 hspu

4 kbs@70/53

6 rounds even….failed on the first mu of 7th round twice then ran out of time. ¬†Can’t rush mu’s, that’s for sure! ¬†the other 6 I hit on first try. ¬†

AMRAP 7

10 toes to bar

10 lateral burpees over the box@24/20

4 rounds plus 4 ttb….ttb were on point today. ¬†first round unbroken, all other rounds did 7 from the start and then did 3 with the double kip. ¬†pretty happy with this.

AMRAP 7 

10 ring rows

15 wall balls

set up the rings towards the back part of the gym

5 rounds plus ring rows and 2 wall balls. ¬†Felt good about the ring rows….plowed thru these. ¬†Wall balls were unbroken for first round, then split in 2 for the rest. ¬†wore “special shoes” b/c I just didn’t want to cave over at all. ¬†Def. helped!

Monday 6.16.13 — June 16, 2013

Monday 6.16.13

HRV number:  71, green

Average HR: 62.9

1. 9-7-5

Clean thrusters@105

burpee chest to bars

+

rest 15 min

+

2. 3 rounds

50 dbl-unders

10 deadlifts@175

Wod 1: 7:07 with 105, ctb were on point today. ¬†ūüôā

Wod 2: 6:07 with 185 , split all DL 5, 5

good night for me!  DU were MUCH better tonight than the squat cl/du wod.  Thank GOD!

Sunday 6.16.13 — June 15, 2013

Sunday 6.16.13

Olympic Lifting Class

Snatch Practice

Worked up to 115 today. ¬†Kept dumping 120 in front b/c I wasn’t getting under it fast enough. ¬†Kirt had us work on squat snatch from the pocket with 65 and 75 lbs. ¬† Challenging. ¬†Need to work on this more. ¬†Overall good day. ¬†Definitely feeling tired from the 500m x 10 rows yesterday. ¬†

Saturday 6.15.13 —

Saturday 6.15.13

Bioforce

Row
500 x 10/ rest 2 min/rest 5 min between rounds 5/6
Do not fall off more than 2 seconds between rounds

I’m going to start recording my heart rate variability score on the blog as of today.

HRV score:  69.4, green zone

Heart Rate: 59.9

Rebounded with 10 hours of sleep last night!!! ¬†Pulled the rower outside, took off my shirt, and threw on some sunglasses. ¬†Pretty fuckin’ awesome!!!!

Wanted all rows to be between 1:56 and 1:59…

1:57.2

1:56.7

1:58.1

1:58.9

1:57.8

1:56.6

1:58.6

2:00.0 ¬†FML….not happy about this. ¬†Yelled “FUCK” kinda loud. ¬†ūüė¶

1:59.8 (this one was tough b/c I was really lagging….had to kick it up a notch last 100m!!)

1:58.6 STRONG FINISH!!!!!!!

AVERAGE 500m 1:58.23 

managed to not fall off more than 2 seconds between any rounds.  MISSION ACCOMPLISHED!

Last time I did 500m x 10 was April 17, 2013.  My wod times were:

1:58.4
1:58.1
1:55.7
1:56.8
1:58.8
2:00.8 (this one got away from me‚Ķ.screamed very loud ‚Äúf‚ÄĚ bomb)
1:58.5
1:58.4
1:58.7
1:59.1

Average: 1:58.33

Based on these times, my average pace this time was 1:58.23 vs last time 1:58.33….not that much improvement I guess.

 

Friday 6.14.13 — June 13, 2013

Friday 6.14.13

my hero!  :)
my hero! ūüôā

rest 4 min between amraps

1. AMRAP 7

12 calories on airdyne

7 squat cleans@65

7 box jumps@20

2. AMRAP 7

5 power snatches@65

5 burpees

5 c2b pull-ups

3. AMRAP 7

6 toes to bar

12 wall balls

24 dbl-unders

Did these wods the day after family crisis, 4 hrs of sleep and no eating for almost 24 hours. ¬†Results are less than stellar, but I’m proud that I didn’t bag out and gave it all I had for the day….even if that was less than 100%.

wod 1: 3 rounds plus 12 cal, VERY difficult to jump on the box after. ¬†Couldn’t rebound at all and didn’t get any rhythm until round 3.

wod 2: 5 rounds plus 5 snatches, this one actually felt the best.  snatches, all tng, burpees were, well burpees, and ctb were unbroken except for last round. kinda proud of that!

wod 3: 3 rounds plus 6, totally gassed out on this one.  ttb and du were ub, but only the first set of wb were, the other 2 were 7,5.  Kinda lame, but I just died.