Jodie's WOD blog

Fit and Fabulous over Forty!!!

Tuesday 9.3.13 — September 3, 2013

Tuesday 9.3.13

HRV score:  68, green

Ave HR:  60

1. Power clean + Jerk

2 Power cleans + 1 jerk x 5/ rest 1 min

All heavy

2. Pause Front Squat

3 sets of 2/rest 2 min

2 sec pause at the bottom

3. 7 min amrap

Weight choices: 155/105, 135/95, 115/80, 95/65

4 hpc

5 sto

6 burpees

4. MU emotm 1-5

Pcl/jerk 95, 115, 135, 135, 135

FS: 135, 155, 155

7 min amrap:  5 rounds even with 105

mu: had no time for this so just tried for 2, hit 1 then rested another min and went for 2, hit 1.  

 

Saturday 8.31.13 — September 1, 2013

Saturday 8.31.13

mass mayhem 1

 

Mass Mayhem Competition, Aug 18, 2013 , KBS, KB Lunge, Sprint WOD

HRV score = 68

Ave HR = 62

1A. Yoke carry

watch the above video.

Walk the length of the gym x 4

I don’t want you to go too heavy today. Get a feel for the yoke. Make sure when you walk you keep the knees slightly bent. Take short quick steps. Feet should be hip width apart.  Wear a belt and push your belly into the belt the whole time.

I don’t want you to go any heavier than your max back squat weight. Use whatever weight feels comfortable.

1B. Sled drag

25 yards as heavy as possible x 4

You should know about what you can do here.

1C. Front rack carry or farmers carry with kb

100 meters x 4

yoke carry at 220, 220, 260, 260

Sled drag at 5, 6, 7, 8 plates

all front rack carries, dropped at 50 m with 2 53lb. kb

Friday 8.30.13 —

Friday 8.30.13

HRV score = 74 (haven’t done this since competition….need to get back on it)

average HR = 62

10 rounds

run 200 meters

rest 1 min between efforts

This was brutally hard for me.  All runs were between 48 and 50 seconds.  Not bad and pretty consistent.  I was VERY aware of my hamstrings and was quite worried about pulling them, so took it a little easy on this run.  I’m fairly happy with them.

Thursday 8.29.13 —

Thursday 8.29.13

mass mayhem 2

1. Snatch 

10 min

65-70%1rm

5 sets/ rest 1 min

1 hang snatch from below the knee  + 1 overhead squat

Concentrate on your positioning and bar path. If the weight feels heavy, go down.

2. Clean and jerk

10 min

70-75%1rm

5 sets/rest 1 min

1 clean + 1 hang clean + 1 jerk

Concentrate on your positioning and bar path. If the weight feels heavy, go down.

3. Back Squat

15 min

8-8-8

All sets should be around 70%1rm

4. HSPU

1-6 OTMEM for 5 min

Deficit if 6 is easy. 

5. 21-15-9

kbs@70/53

wall balls (9 foot target)

burpees

Hang snatch – 75
Cl/hang cl/jerk – 115
BS – 135 (felt those DL from the other day on every rep of these)
HSPU – 5 each round
WOD – 7:10, all unbroken….this was a first for me in a wod with wb….maybe I’m turning a corner with this darn movement!!

Tuesday 8.27.13 —

Tuesday 8.27.13

trevor mass mayhem

1. High hurdle jumps

3 on the min for 5 min

worked up to 24 in box with 45, 25, and two 10’s….that’s two more 10’s than before so I’m happy!

2. TnG Deadlift

Heaviest triple in 12 min

For those of you that have issues with back tightness on heavy dL do good mornings.

Worked up to 295 x 3 with clean grip while hooking…..this was HEAVY on 1st pull, but other 2 were quick.  🙂

3. Choose one

A. Ring dips – max reps x 2/rest 2 min

B. Ring push-ups – max reps x 2/rest 2 min

Ring push ups b/c I did mu’s yesterday.  🙂

4. “Christine”

3 rounds

row 500

21 box jumps@24/20

12 deadlifts@body weight

11:34 rx!  number one on the leaderboard….woot woot!

Monday 8.26.13 —

Monday 8.26.13

1. Snatch

12 min cap

1 snatch + 1 overhead squat

as heavy as possible

use 80% as your guide. Go heavier if possible. You shouldn’t need more than 5 sets.

2. Clean and jerk

12 min cap

1 clean + 2 jerks

Use 85% 1 rm as your guide, Go heavier if possible. You shouldn’t need more than 5 sets.

3. Front squat

12 min cap

3 sets of 3;  2 sec pause at the bottom

as heavy as possible

2 min rest between sets. use 70% 1rm as a guide. Go heavier if possible.

4. choose one gymnastics skill:

OTMEM 5 min

A. ring or bar muscle-ups – 1-4 on the min(concentrate on the speed of your transition)

B. chest to bar pull-ups – 3-8 on the min

C. pull-ups(kipping or butterfly) – 3-8 on the min

D. toes to bar – 5-10 on the min

 

Gil and I have been up for the last 3 nights in a row with a sick kid, so I wasn’t quite sure what I was going to be able to do today. Started with the most fun and worked in what I had energy for….

MU on the new rig…1, 1, 1, 2 (not even CLOSE to a 3rd), 2 (SO close to 3), 2, 1 (I think I did more than 5 min, but was super excited to try these on the shorter straps. These are definitely easier with shorter rings , so get up there girls!!!! I did all these no false grip. yay!

Snatch/OH 65, 85, 95, 105 (failed all attempts but weight felt light. just couldn’t stick at the top today.)

C&J, 85, 95, 105, 125, 145 (missed the jerk 2 times. Finally got it on the 3rd attempt. I wasn’t leaving the gym until I got it!)

and, I called it a day at this point.