Jodie's WOD blog

Fit and Fabulous over Forty!!!

Friday 11.29.13 — November 30, 2013

Friday 11.29.13

Work out at CrossFit Garden City today…YIPPEE!

Back Squat

5 x 100, 140, 165

3 x 195

8 x 140

195 was  hard, but doable!  🙂

High Hang Squat Clean

3 x 85, 95, 105, 115

Clean Pulls

3 x 125, 135, 135

After all this I did one swing pull on the rings, one failed mu, then ONE NON-FALSE grip….phew!!!  Getting it back.  No shoulder pain.  Will start EMOTM training asap!!!

Wednesday 11.27.13 — November 27, 2013

Wednesday 11.27.13

1. Front squat
5@95
5@120
5@145
5@145

FS felt AWFUL on my shoulders so switched to BS on the first set of 145.  😦
2. Deadlifts
5@170
5@205
5@240
5@275

These all went great even though I was really tired.  No shaking on the 275….pleasant surprise!
3. Banded upper back strength
3 sets of 5 with the yellow band

These were so painful, but good.

Tuesday 11.26.13 — November 26, 2013

Tuesday 11.26.13

1. Jerk or Push press from the rack

Take 12 min to build to a heavy single. Doesn’t have to be a max.

95, 115, 125, 135 (f and hit my leg…ugh!), 135 AGAIN, 145, 150, 155, 160 (PR!), 165 (fail, but SO close!!)

2. 3 rounds

row 500

10 shoulder to overhead@115-155/85-105

20 chest to bar pull-ups or pull-ups

18 min cap

Little disappointing not finishing this wod.  Had 10 ctb left.  Used 105 for this.  PP’d the first round in 5, 5.  2nd round did split jerks b/c my shoulders were SPENT.  3rd round tried to pj, it was ok….not the best b/c I was wearing nano speeds.  oh well!  Even though I was VERY disappointed with this wod, I can’t forget that I worked on jerks for like 45 minutes.  Definitely a large factor I’m sure.  Also, first time doing any pullups since my shoulder has been a bit of a mess….about 3-4 weeks.  Not too shabby, I guess, considering.  

If chest to bar pull-ups are slowing you down switch to pull-ups. After the row, bringing the bar up to the shoulders is gonna be a surprise. Don’t forget to get under it. Do this workout calmly. You shouldn’t be sloppy at any point. If you are slow down a bit. I don’t want you to go to failure at any point.

Monday, 11.25.13 —

Monday, 11.25.13

Backsquat

5 x 95, 120, 145, 165, 190

Felt good on all of these.  working speed on decent.  took vid and all were pretty much in line at mid foot.

Squat Clean

5 x 65, 80, 100, 115, 130

Didn’t fail on any of these today, but I am still cutting the pull into the hip short and keeping the bar path in front.  Also, my upper thoracic looks HORRIFIC!  Need to get this in check b/c nothing is going up with this hunchback!  😦

Sunday 11.24.13 — November 25, 2013

Sunday 11.24.13

crossfit milford logo

Goal of 130, 135 snatch and 175 clean by Milford Comp Camp February 2014!!!!!

Snatch

worked up to 115 pretty solid.  Went for 122 PR but failed 4 x.  got under it.  dropped fast.  Just need to get the bottom position solidly.  This is coming SOON!

 

Saturday 11.23.13 —
Thursday 11.21.13 —
Wednesday 11.20.13 — November 21, 2013
Tuesday 11.19.13 —
Monday 11.18.13 — November 18, 2013