Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 8.2.14 — July 29, 2014

Saturday 8.2.14

A.  Single arm DB press x 6/side x 3 sets

Used 30 lb DB for this.  Last rep was a struggle on the right side.  Left was good entire time.  
B.  DL x 2 reps @ 85% x 2 sets, 75% x 3 reps x 2 sets

It’s been a while since I’ve done heavy deads.  I’m confident in this movement though, so didn’t stress it.  I wore a belt b/c my back was sore from everything yesterday.

C.  Hang power clean x 3 TnG reps – every 90 seconds x 5 sets – go off feel here

I was a little tired, but tried to work up to a sort of heavy triple.  Went 115, 125 x 3, 135 for last set.  Here are a few sets in this video: 

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750m row @ 80% effort
rest 3 minutes
x5 rounds

3:20, 3:13, 3:13, 3:08, 3:04

Friday 8.1.14 —

Friday 8.1.14

Here’s yesterday’s strict MU attempt….not quite there but soon!

gymnastics

Gymnastics practice went well today.  I did 1 legless and 1 regular rope climb each round.  That saved my tennis elbow a bit of grief.  I must say, though, that regular rope climbs are a breeze now.  🙂  bonus!  on strict ring dips I went 5/5, then 6/4, then 10 straight.  Making progress here.  1 min of hollow hold sucked beyond belief.  Probably the hardest thing I did today.  😦  Still bowing out my low back on the hs holds with back against the wall.  Need to work more shoulder mobility to do this correctly, I think.
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A.  Snatch; complete 7 singles bt. 75-85% of max (85-95)

Snatches were shit today.  Truly.  I had bad sleep b/c our coach didn’t show up to the early class so sleep got interrupted by 3 hours.  definitely played a factor here.  moved the weight down to 75 to get all 7.  booo…..
B.  BS; 85% x 1 rep x 3 sets (188)

Hit all my BS today.  Pretty psyched about that.  Haven’t been this heavy in a long time.  YAY!  Here’s the first and last reps:

C.  EmOM x 5 minutes; 3 thrusters @ 85-95#

My back was pretty smoked today so went with 85 for these.  Forgot to start vid for 1 minute, but have last 4 min here…

Didn’t have time for amrap….going back for this shortly and to work with oly coach on cleans.  🙂
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10 minute amrap
5 CTB pull ups
10 double KB thruster, 24#
15 double unders

5 rounds plus 8 reps into 6th round.  All movements done ub minus 1 set of du where I messed up on 8….boooo!

Also had an hour session with my oly coach tonight to fix my clean.  We stayed light and pulled from the high hang only.  He certainly did fix my early pulling and lack of extension.  Let’s see what happens with this week on blocks.  🙂

Thursday 7.31.14 —
Wednesday 7.30.14 —

Wednesday 7.30.14

gymnastics

Today was the first day that I actually felt able to do all the gymnastics warm up stuff to completion (pretty much)!  Success!  Definitely feeling stronger in hs holds against the wall.  3 sets of 30 seconds were not an issue at all.  shoulder touches were ok too.  Here’s a video of those:

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A.  Clean – EMOM x 5 sets do 2 TnG reps @ 60-65%

I took vid of all of these at 105.  I noticed that I’m not getting back at all.  Not quite sure what to do about getting behind the bar at full extension.  Catching it in front sucks!  😦

B.  FS @ 60% @ 23×1 x 3 x 5 sets (% is off FS)

All of these at 105.  Took video of 1st and last set.  I worked hard today on keeping elbows up and not dipping them down on the ascent.  I think it’s a bit better today….

C.  14 minute eMOM
odd = 3-5 ring thing MU
even = 2 wall walks

Again, today, huge accomplishment with this emom.  First time getting thru ALL the wall walks for 7 straight rounds.  Each round of MU I did 5.  Tried to focus on pulling to chest, keeping rings in tight and elbows pinned against body.  Here are a couple vids to see progress…

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45 sec. sprint @ max
rest 3 minutes
x4

Tuesday 7.29.14 —

Tuesday 7.29.14

A.  Power Jerk x 3 reps x 4 sets @ 60%

Did all of these at 95lbs.  Felt ok, but after looking at video I can see that I’m coming up on my toes a lot.

B.  DB Strict shoulder press x 5 reps x 4 sets @ 41×2 tempo

Worked these with 25 lb db’s and tried to really focus on tempo and coming up together.  

C.  Snatch DL @ 5 x 3 @ 90% of snatch

110lb for all 3 sets.

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3 rounds – get faster each round – 80/90/100% effort
15 TnG DL  @135
500m row
30 cal on AD
rest 3 minutes bt. rounds

This wod sucked MUCH more while doing it than on paper.  I went out waaaayyyyy too fast on round 2, which made round 3 SOOOO… hard.  I was determined to lower my time, even if only by a few seconds.  

round 1:  5:20

round 2:  4:49

round 3:  4:44

Monday 7.28.14 — July 28, 2014

Monday 7.28.14

gymnastics warm up
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A.  Snatch – 15 minutes here.. just light weight and start moving again

So, snatches were feeling really good today, and my oly coach was at the box tonight.  He coached me through this 95lb snatch in the video here, so he said if I could solidify the technique 3 more times I could go up.  I got under 105 and caught it at the bottom 3 x but just couldn’t stand up with it.  Next time for sure.  something clicked a little bit with second pull into the hip and the 3rd pull past my face….I’m starting to get it.  🙂  Just a little more work.  🙂

B.  BS; 55-60% x 25×1 x 4 reps x 4 sets

Since I snatched for soooo… long I decided to stay with the lower percentage for today.  Hit all 4 sets with a 5 second pause for 4 reps.  Concentrated on depth in the bottom and my upper thoracic extension.  Getting better.  

C.  14 minute EmOM
odd = 3 strict pull ups
even = 1 legless rope climb

I did 1 legless rope climb and 1 pull up and my elbow was in a lot of pain.  Went to see Tori this am.  She did a lot of ART therapy on it.  Hoping it was from that.  Decided to move on.
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3 rounds
50 double unders
30 UB wall balls, 14#

So, for this wod, I had to strategize a bit.  DU get me wiped out and not breathing so I decided to take these into sets of 10 with lots of breathing in between.  I worked on technique of jump in oly shoes and tried to keep shoulders back and elbows bent.  This allowed for maximum efficiency of those so I could give 30 UB wb’s everything I had.  I did all rounds ub, but got stuck for a few seconds on the bottom of 16th rep in 3rd round.  Total time = 13:45…I know this was slow.  I really gotta get more efficient at du!  😦

Saturday 7.19.14 — July 15, 2014
Friday 7.18.14 —

Friday 7.18.14

A.  Snatch; complete 8-10 reps – 1 rep E2MOTM @ 75-85% of max
B.  Clean + Clean from below knee – E2MOTM x 5 sets @ 70-80%
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15 minute amrap
5 r/arm db thrusters, 25#
5 L/arm db thrusters, 25#
8 T2B
50 double unders
Thursday 7.17.14 —
Wednesday 7.16.14 —

Wednesday 7.16.14

Gymnastics Work:
push ups: 3 sets of 10 reps on the medball
invert raises: 3 sets of 10 with 10 lb db
hand stands: 10 attempts.  Got maybe 3 of them that lasted for 5 seconds.  All the rest were right back down.  Oh well…keep working at this.
A.  Behind the neck push jerk x 3 x 4.. hold each rep for 3 sec. OH
I have never done these before since I couldn’t even them from the front, so I started really light on these with 85 lbs.  Then I got bold and went up to 95.  I noticed that I did move my feet at 95 and not 85.  Will continue to work on these.  I like them!
B.  Front Squat @ 60% of BS x 5 x 4 sets (138)
First time using my new Nike Romeleo’s….this is a monumental day….first time wearing real oly shoes with no extra heal height worked in.  This is 5 years in the making and I can’t be happier to be here, finally.  Working on mobility really works!  PERIOD!
Hit 138 x 5, 138 x 5, 138 x 4 (the 5th rep slipped out of my hand!), 138 x 5!
C. Ring Thing MU work 8-10 reps x 3
I am doing something weird on my injured shoulder side….my elbow is not extending all the way.  I think I’m protecting my shoulder by keeping my shoulder flexed tight which is preventing me from locking out my elbow.  😦  This is a bit depressing.
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4 rounds – @ 80% and switching order each time
1. 400m row
2. 10 wall balls, 14#
3. 20 double unders
4. 10 thrusters, 55#
5. 500m row
rest 3:30 bt. rounds
Went back and did this wod at night after eating sushi for lunch.  My body needed a break.  I changed the order everytime to the following and did all movements ub:
round 1:  1, 2, 3, 4, 5 :  6:04 (thrusters 2nd to last)
round 2:  2, 1, 3, 5, 4:  6:13 (thrusters last)
round 3:  5, 4, 3, 2, 1:  6:04 (thrusters 2nd)
round 4:  4, 5, 2, 1, 3:  6:00 even (thrusters 1st)