Jodie's WOD blog

Fit and Fabulous over Forty!!!

Wednesday 7.31.13 — July 31, 2013

Wednesday 7.31.13

HRV number:  66

RED ZONE…DAY OFF

guess I’ll just have to go practice no false grip muscle ups instead of wod!!!!  🙂

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Tuesday 7.30.13 —

Tuesday 7.30.13

HRV:  65

ORANGE ZONE….proceed with caution….haha…or not if you look at my weights! 🙂

1A. overhead press

3-3-3-3/rest :15 sec

as heavy as possible

95, 105, 115, 120 (got 2 and 1/2 for this one….boooo)

1B. Pull-ups

2-2-2-2/rest 2 min

as heavy as possible

use the weight belt

20 #, 22.5, 22.5, 25

2A. bench press

3-3-3-3/rest :15 sec

as heavy as possible

on your last set do as many push-ups as possible

120, 130, 140, 150

Then 23 in tight push ups after last round….last week was only 17!

2B. bent over row with reverse grip

5-5-5-5/rest 2 min

115 x 4

3. Pull-apparts

12-15 x 3/rest 2 min

Monday 7.29.13 — July 29, 2013

Monday 7.29.13

swim mu

1. Snatch cluster

1-1-1-1 x 3/rest :20 sec/rest 3 min

95, 105, 115 (only actually hit one of these.  2 went over my head, 1 in front….rough snatch day!)

2. Back Squat

Heavy single

230!!!!!!!  5 lb PR again this week

3. back rack reverse lunges

3 sets of 10/rest 2 min.

Do a warm-up set.  Use the last two sets you did last time for the last two sets here. If you can go heavier do so.

95 for all sets.  these were very hard for me.  felt like I was using my back foot way too much.

4. Pause good mornings

3 sets of 5/rest 2 min.

as heavy as possible

rest 2 seconds at the bottom of the movement

85, 95, 105 (forgot the pause at the bottom! 😦  )

5. AMRAP 5

row 500 meters

20 burpees over the bar

max front squat in the remaining time@95

I had NOTHING left at this point.  Got only 10 fs, in about 40 seconds.  Not my best showing!

 

Friday 7.26.13 — July 26, 2013

Friday 7.26.13

1. 3 rounds

Sled drag 25 yards(sprinting backwards)@328/230

2 rope climbs

sled drag 25 yards(sprinting backward)@328/230

50 dbl-unders

Rest till its your turn again. Allow the person in front of you to complete the second sled drag.

Take at least a 2 min rest between rounds.

2. 3 rounds

15 kbs@70/53

15 burpees

5:30 rx

Thursday 7.25.13 —
Wednesday 7.24.13 — July 24, 2013

Wednesday 7.24.13

dani horan regionals

Dani Horan KILLIN’ it at Northeast Regionals!!!

HRV number:  70

RED ZONE…DAY OFF….oops….I’ll do that tomorrow.  😦

AM Session:  Metcon Day with Stacey

5 rounds

15 Deadlift 155

15 cal Airdyne

Rest 3 min between rounds

1:15, 1:15, 1:12, 1:17 1:32

PM Session:  Non false grip MU practice

Start at the bottom of the dip, drop down and kip up, hip to rings.

Felt good so went for a transition.  Got over, but my arm winged out.  I’m SO close!!!  End of SUMMER FOR SURE!!!!

Tuesday 7.23.13 — July 23, 2013

Tuesday 7.23.13

1A. Overhead press

10-10-10-10/rest :20 sec

75, 85, 95, 95 (for 8)

1B. Strict Pull-ups

4-12 x 4 sets/rest 2 min

7, 7, 7, 7

As usual, use a partner or coach to assist you in your pull-ups. Try to get at least one forced rep during each set. Example: If you can do 5 pull-ups, not 6, then get someone to help with the sixth one. At least do 4, even if someone has to help you with them all.

2A. Barbell bench press

5-5-5-5/rest :20 sec

105, 125, 135, 145

on your last set do a max set of push-ups right after finishing the bench press.

16 max reps push ups with close grip, elbows in tight push ups….that’s new for me!  🙂  thanks Gil for making me have much better pushups!

2B. bent over row(underhand grip)

8-8-8-8/rest 2 min

95, 105, 105, 125

Make sure your back is just above parallel and doesn’t change position at all when pulling the bar. The elbows should be able to travel right outside the body. Pull from your elbows, not your hands. Make sure you squeeze your shoulder blades together. Don’t go too heavy so you’re not able.

3. Row

250 x 3@100%/rest 2 min

Didn’t do this today b/c I’m training with Stacey tomorrow.  YAY!  

Monday 7.22.13 — July 22, 2013

Monday 7.22.13

1. Power clean

Heaviest 5 touch and go

worked up to 135×5

2. Pause Front Squat

3 x 3/rest 2 min@70-75%1rm

2 second pause at the bottom

3×3 at 135…position felt a LOT better than usual.  mobility!!!

3. Good mornings

3 sets of 5

as heavy as possible

85, 95, 105 (felt super heavy)

4. 3 rounds

50 dbl-unders(scale for double unders is 15 burpees)

10 front squats

weight choices: 125, 115, 105, 95, 80  … Might go with 95 and try to blast out some good du’s.  I need to fix these ASAP!!!

6:32 with 95….DU felt a LOT better.  Thanks for the tips Jay Stefani.  🙂

Sunday 7.21.13 —

Sunday 7.21.13

Oly Class

Heavy 1 rep max high hang squat clean

140…quick drop, but ugly fight out of the hole.  Gotta fix this. MORE upper thoracic work.

Split, shrug, split jerks

worked up to 135.  First attempt at 135 was a very nice split push press.  What is up with me not moving my feet when the weight gets heavy.  Got two more reps at that weight after taking off some weight.  Clearly need to work on this more.  :/

Thursday 7.18.13 — July 18, 2013

Thursday 7.18.13

HRV = 81 !!!  wow…that’s high!

Ave hr = 65  (not sure how that’s working but ok!)

 

1a. Close grip bench press

max reps x 3/rest :20 sec

85×15, 105×12, 115×12

1b. banded pull-aparts

10-12 x 3/rest 2 min

15, 15, 15

2a. knees to elbow

10-20 x 3/rest :20 sec

15 ub kipping, then ripped my palm, switched to strict for 7, 7

2b.Choose one

hspu= 10/rest 2 min x 3

10, 10, 10, all unbroken kipping

3a. Triceps extension

10 x 3/rest :20 sec

25×7, 20×10, 20×10

3b. biceps curl

8-10 x 3/rest 2 min

55×7, 50×8, 50×8