Jodie's WOD blog

Fit and Fabulous over Forty!!!

Thursday 1.30.14 — January 31, 2014

Thursday 1.30.14

WOD

500m row x 6 with 4 min rest in between @ 97% effort

This wod killed me today.  These were the best splits I had in me today:

1:54, 1:54, 1:55, 1:57, 2:00 :(, 1:58

Nutrition:

7:30am 3 eggs, 1 yolk, 1 slice of ham

9:30: trail mix of 1/4 cup macadamia nuts, dried mangoes, apples, beef jerky

12:30: 4 oz salmon, ton of asparagus, banana

3:30: protein shake with water, 1/2 kaleiokookie

WOD: 4:30-5:00, 1/2 kaleiokookie

7:00: 4 oz swordfish, 1/2 cup brown rice, 1 cup broccoli, handful of dried mangoes

 

Wednesday 1.29.14 — January 30, 2014

Wednesday 1.29.14

Skill

Double under practice

4 rounds

10 cal AD

6 burpee BJ, 20 inch

8 pwr clean, 95 lb

10 cal AD

rest 2:1

2:39, 2:33, 2:18 (UB), 2:21 (UB)

This video is round 3:

Nutrition:

8:00am, 3 eggs, 1 yolk, 1 slice bacon, 1/2 cup raspberries

10:00am trail mix with dried mangoes, 1/4 cup macadamia nuts, beef jerky

12:30pm 4 oz poached salmon, 1 raw red pepper

3:30 protein shake (grass fed whey protein) 20 g protein scoop, 1 apple

WOD: til 6:00pm

6:00 Kalieokookie

7:00 4 oz grass fed chuck stew meat, asparagus, 1/2 sw potato

supplements:  8 grams fish oil, multivitamin, vit. c, vit D, 10,000 IU, calcium/mag

Sunday 1.26.14 — January 27, 2014
Friday 1.24.14 — January 25, 2014

Friday 1.24.14

Strength

Clean 2, 2, 2, 2, 2

squat cleaned 115, 125, 135 (hurt my shoulder pretty badly, so switched to power clean), 145, 150, 155

Then decided to max out…..160(fail), 160, 165, 170!!!  Pretty sure this is a 20 lb PR!  I gotta get some more mobility.  😦

Ran out of time for everything else….had to get to athlete/judges meeting for ECC!

Wednesday 1.22.14 — January 23, 2014

Wednesday 1.22.14

“The real test in life is not in the keeping out of the rough, but in getting out after you are in.”

Back Squat

8 sets of 3 at 200

This was nearly impossible with my lower back being lit up from DL yesterday.  Going to give this a shot again on Friday after a rest day.  Little disappointing.

10 rounds

row 300

8 ttb

rest 2 min

33:59, kept pace of rower between 1:53 and 1:57 for pretty much entire time.  Did 6 rounds of ttb ub, last 3 were 6/2, 6/2, 5/2/1.  This was hard!  Back was pretty fried from heavy 5 TNG DL and Dl/BJ/DU wod.  

Tried to hit 8 rounds of 3 rep BS at 200 first.  Not able to do that with back situation.  Will attempt on Friday.  😦  Lil’ disappointing.  

Tuesday 1.21.14 — January 21, 2014

Tuesday 1.21.14

1. Deadlift

work up to a heavy set of 5

worked up to a heavy 275…felt a little off balance today.  Must be left over from the OHS yesterday.

2. Choose one

your choice depends on how you feel from yesterdays WOD

A. amrap 15

9 deadlifts@155/105

12 hr push-ups

15 box jumps@24/20

B. amrap 15

12 deadlifts@155/105

12 box jumps@24/20

24 dubs

Went with B today to work on DU.  Got 7 rounds plus 13.  Not super happy with this.  😦  Can’t wait for this damn du seminar on sunday!!!

Monday 1.20.14 — January 20, 2014

Monday 1.20.14

Skill

DOUBLE UNDER practice

1. Snatch

Heavy double in 10 min

Drop the bar between each snatch, start the second snatch within 6 seconds

+

on the min for 5 min

2 snatches@80-85% of heavy double

Worked up to heavy 2 at 95

2. Once through

30 burpees over the bar

30 overhead squats@95/65

20 burpees over the bar

20 overhead squats@115/80

10 burpees over the bar

10 overhead squats@135/95

10 muscle-ups(if you are working on transitions you may use the bands. If not, do 5 rope climbs)

25:40 rx with 5 mu at the end.  I felt that the other 5 mu would’ve taken forever.  I’m pretty happy with this.  I didn’t even think I was going to be able to do this wod today.  I’m SUPER happy that I did it rx!!!

Sunday 1.19.14 —
Saturday 1.18.14 — January 18, 2014

Saturday 1.18.14

still working on double unders….they are coming along I think  🙂

WOD 1

row 250

15 box jump over box, 20 in

40 wb, 9 foot

15 box jump over box, 20 in

row 250

rest 6 min (although I read this wrong and waiting only 4 min)

WOD 2

row 250

15 KBS 53 lb

60 DU

15 KBS

row 250

rest 6 min

WOD 3

row 250

15 burpee

20 fs at 80 lb

15 burpee

row 250

I lost all my times on this, but wod 1 was 7:00 min, wod 2, around the same, and wod 3 was about 6:50.  I definitely felt the bs from yesterday on the wb and bj.  😦  However, I was able to do 30 du straight thru then 15 and 15.  Practice is helping.

Friday, 1.17.14 —

Friday, 1.17.14

Day 1 of double under practice.  Thanks for all the help everyone!!  It IS helping!

Back Squat

5 x 5 at 83% , 3 min rest between sets

186.75….this was HARD!  Much harder than I thought it was going to be.  Looking forward to retesting my max.  C’mon 240!!!!  

 

20 min, EMOTM

even min, 5 OHS at 65lb

odd min, 1-2 bar mu

This was also hard as it was my first wod back doing OHS and Bar MU since my shoulder issues.  The ohs felt really stiff on my shoulders.  Need to get my flexibility back.  Will work on mobility hard core now.  🙂  Happy to be back at it!  next hurdle….ring mu’s!  🙂