Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 9.6.14 — August 30, 2014

Saturday 9.6.14

10 minute warm up
400m sprint @ max effort
rest 5 minutes
x5 rounds
10 minute run cool down


Friday 9.5.14 —
Thursday 9.4.14 —
Wednesday 9.3.14 —

Wednesday 9.3.14

gymnastics work
Coming back after being sick.  Felt better today, but def. weak.  Decided to back off of gymnastics when I failed at 2 strict mu.  It just wasn’t happening, unfortunately.  😦
A.  Snatch; ground + below knee (2+1) x 3 sets @ 65-80%.. off feel here (75-95)
I scaled down to 65 lbs when I fell at this weight.  Just wanted to focus on movement and give my central nervous system a chance to fight off this head cold.  
B.  BS; 70% x 10 reps x 3 sets (161)
Did 10 x 1 set at 105 to warm up, then 2 sets of 10 at 125.  Worked on form and keeping some upper thoracic extension.  125 felt super challenging, but starting to see some curve in my upper back…YAY!  small victory!
30 sec. AB sprint @ max effort
rest 2:30
Did 3 rounds of 30 sec. sprint to get things moving in my lungs.  Haven’t stopped coughing up stuff since.  I guess that’s a good thing.  😦
Tuesday 9.2.14 —

Tuesday 9.2.14

A.  Snatch lift off x 5 x 4 @ 80% (95)
B.  Power Clean off 2” riser; 75% x 2 x 2 (115), 80% x 1 x 2 (132), 85% x 1 x 2 (140), 75% x 2 (115)
C.  1/4 FS x 5 x 3 @ 90% of clean (148)
8 minutes on the clock
4 minute amrap kb swings, 55#
3 minute amrap burpee up and over box jump, 20”
1 minute amrap PC @ 95#
Monday 9.1.14 —

Monday 9.1.14

gymnastics work
A.  Snatch grip push press + OHS (4+1).. OHS tempo is 55×1 …focus on feet and shoulders
B.  Front Squat; 80% x 3 reps x 3 sets (140)
20 pull ups
20 burpees
rest 5 minutes
20 pull ups
30 thrusters, 65#
rest 5 minutes
50 wall balls, for time, 14#
Saturday 8.30.14 — August 25, 2014

Saturday 8.30.14


On August 23, 2011, family, friends, and the United States lost a True American Hero when U.S. Army 1st Lieutenant Timothy J. Steele gave his life in combat while serving his beloved county in Afghanistan. He was struck by an IED while on foot patrol. Tim was assigned to the 2nd Battalion, 87th Infantry Regiment, 3rd Brigade Combat Team, 10th Mountain Division out of Fort Drum N.Y. He was a 2009 graduate of the United States Military Academy at West Point and US Ranger School. Tim’s military awards and recognitions are numerous and distinguished. He is survived by his wife( Meghan), daughter (Liberty), parents and 7 siblings.

Timothy Steels was one of your fellow CrossFitters(Erick Swenson) brother in law. This means a great deal To Ericks wife, Jess and Tim’s family.


800 meter run

23 hspu

23 deadlifts@215/150

23 box jumps@24/20

23 pull-ups

run 800 meters

23 power clean@135/95

23 push press@135/95

23 burpees

23 front squats@135/95

run 800 meters


10 minute run warm up
400m sprint @ 97%
rest 5 minutes

rest 10 minutes

500m row @ 7 sec off 1K tT pace
rest 3 minutes

Friday 8.29.14 —

Friday 8.29.14

Gymnstics work
the only thing today still giving me trouble is the strict ctb. Not sure what to do about this but I needed 2 retain bands to get up there and hold a 3 sec pause today. Kind of a bummer.
A.  Snatch; 70% x 3, 75% x 2 x 2, 80% x 1, 70% x 3
did not have time for this today
B.  C&J; 75% x 2 singles x 3 sets
worked at 120 today. First set was my normal clean. 2nd video I tried to take a more dynamic warmup approach where I dipped my hips lower before standing. Seemed to help significantly.

C.  Front Squat @ 5.2.x.1 tempo x 5 reps x 3 sets @ 55-60%
worked at 105 on these. Seemed light but I was happy about that. .
20 minute amrap
3 strict HSPU
12 FS @75#
1 legless rope climb
12 PS @ 75#
4 rounds even….was pretty psyched about my shspu…Did first 3 rounds ub to the small edge of 1 abmat. Had to rest between gymnastics movements but happy I got them. Also my power snatches felt amazing. I guess all the snatching is helping!!

Thursday 8.28.14 —
Wednesday 8.27.14 —

Wednesday 8.27.14



gymnastics work

today was first day back at work.  couldn’t figure out how to fit this in.  This is going to take a bit of strategy, that’s for sure.  
A.  Pressing snatch balance x 2 x 3… light weight.. don’t move feet, and don’t let feet duck out (45-50lb)

went in the AM to do the strength.  Worked up to 55 lb.  only went as low as my external rotation allowed.

B.  Clean pull under x 3 x 4… don’t bounce bar out (start at 85 and go up by feel)

I clearly didn’t know what you were talking about with these.  I guess you wanted a hip clean.  I thought it was like the chinese lifters do….sorry….

C.  BS; 65% w/ 3 sec. hold in bottom x 1-2 reps x 4 sets (150)

These actually felt pretty good today.  Did 2 reps each time…tried to focus on maintaining lumbar curve.  Not sure how successful I was at that, but I tried very hard.

30 minutes on the clock
top of every 5 minutes
run 400m
row 300m

Came back at night to finish this wod.  Got 400m run/300m row on the first round, but didn’t have enough rest to maintain this pace.  Did next round at 350m run/300m row, then last 4 rounds at 300m run/300m row.  I had about 1 1/2 min of rest between rounds.  It was the best I could do in 90 degree heat with 90% humidity.  😦  sorry!