Jodie's WOD blog

Fit and Fabulous over Forty!!!

Sunday 12.30.14 — November 21, 2014
Saturday 11.29.14 —
Friday 12.28.14 —

Friday 12.28.14

A.  Snatch; 70%(84) x 4, 75%(90) x 3, 80%(96) x 2, 85-90%(102-108) x 1 x 2
85 x 4, 90 x 3, 95 x 2, 100 x 1, 105 x 1
B.  C&J; 80%(128) x 3 singles x 3 sets
knee hurting today, so skipped these
C.  Strict pull upx  10 x 3 sets
8/2, 6/4, 5/3/2
+
12 minutes on the clock
100 wall balls, 14#.. time this
50 burpee box jumps, 20”
25 CTB pull ups
Changed this bc knee was hurting.  subbed 100 kbs at 45 lb for wb and 50 regular burpees for bbj…..ended up with 8 ctb’s at the end
Wednesday 11.26.14 —

Wednesday 11.26.14

A.  CPU x 3 x 5 sets
B.  1/4 FS @ 90% x 5 x 3 sets
skipped out on these today…it’s been a long 4 days!
+
20 minute amrap
1 rope climb
50 ft. sled push @ grinder weight
30 double unders
9 rounds in a little over 20 min.  4 plates on the sled.  pretty happy with this.  Most DU were ub, 2 rounds stopped at 27/28 reps.
Tuesday 11.25.14 —

Tuesday 11.25.14

Upper thoracic warm up:
peanut roll
dolphin pose
cuban press
banded pull aparts
OHS up to 75 lbs
HS hold
A.  Power Clean @ 80% x 2 singles x 4 sets (140)
140 x 2 x 4 sets
B.1  DL @ 80% x 3 reps x 3 sets, rest 20 seconds (240)
240 x 3 x 3
B.2  box jump @ 20” x 30 sec. am rap x 3 set,s rest 90 seconds
12 (with step downs), 15, 15 (jump up and down)
C.  Strict HSPU x 7 reps x 3 sets *perform off box if you need to here
skipped here for lack of time
+
3 rounds @ 85-90%
30 cal row
21 double unders
15 power cleans @ 75#
9 S2OH @ 75#
rest 3 minutes
4:17
4:02
4:03
all movements ub!  🙂
Monday 11.24.14 —

Monday 11.24.14

upper thoracic extension:
foam roller
side lying rotation
shoulder stretches on the bar
squat prep:
pigeon,
OHS with PVC pipe
A.  Snatch balance + OHS; 1+1 x 3 sets.. build off feel
worked real light today and focused on turning elbows up and dropping bar back in my hand.  55 and 65 lbs are looking pretty good.  Want to add these to warm ups and go up 5 lbs per week.
B.  Front Squat @ 85% x 2, 90% x 1 x 2
135 x 2, 155 x1 x2
Back was pretty tired from competing yesterday so was a bit hesitant to hit my numbers.  however, when I did 135, I felt strong so went up to 155.  🙂
+
5 minute amrap @ 85%
12-9-6
pull up
thruster, 65#
Pullups were not happening after 45 butterfly pu’s yesterday, so did ring rows.  All thrusters were ub.  Realized I was holding my breath at first so quickly fixed that.
1 round + 12 ring rows, 2 thrusters.
rest 3 minutes
5 minute amrap
5 T2B
5 OHS, 65#
This was SUPER hard for me.  I have not done OHS in a wod in forever and my back was tired.  Had a tough time balancing the weight and not internally rotating.
3 rounds even.
rest 3 minutes
5 minute amrap @ 85%
30 double unders
5 burpees
These went better than expected.  4 rounds plus 22 du.  Not bad for having smoked shoulders!!  🙂  I’ll take it!  Wind on du seems to be getting better.  finally.  need to work on the upright form, but i’m a work in progress.
Thursday 11.20.14 — November 17, 2014

Thursday 11.20.14

cardio warm up
run 800m
DU footwork drills:
3 rounds of
20 side straddles
20 forward straddles
20 skiers
20 two jumps on 1 foot alternating
100 du
upper thoracic extension warmup
foam roll
stretch on rings
scapular warm up
pull aparts
wall hs holds 30 seconds front facing, 30 sec rear facing
squat prep
ankle mobility
pigeon
spidermans
A.  SPU x 3 x 4 sets.. by feel
I assumed these meant weighted so built on last week.  Felt MUCH stronger than last week so was able to do 10 lbs x 3, 12.5 lbs x 3 x 2, 15 lbs x 3.  Vid of last set here:
B.  Front Squat – work up to a tough double in 3 attempts
went 95, 145, 180(f), 165…maybe that PR attempt wasn’t the best idea.  Decided to go for it anyhow just to see if it would happen.  🙂  maybe next time.
C.  DB bent over row x 5/side x 5 sets
All sets at 55 lb DB….pretty tough, but can go up to 60 next time
+
6 minutes on the rower
30 sec. to get 80+ meters
30 sec. rest
rest 3 min after each 6 x 3
I’m assuming that these were supposed to be at a slower pace due to the meters, so I rowed about a 2:02 pace and averaged around 110-120m per 30 seconds.  This was a very easy pace for me, so on the 3 min. rest I did a 20 ft hand stand walk.  Those went well….got them mostly in 3-4 attempts.
Wednesday 11.18.14 —

Wednesday 11.18.14

Cardio warm up
AD for 5 min
100 DU
upper thoracic warm up
peanut rolling
side lying tspine rotation
dolphin pose
wall walks with 15 seconds hold at top x 5
scapular warm up
cuban press
banded pull aparts
scap pu’s
A.  RDL to knee x 5 x 4 set s@ 90%
did these at 145….holy lower back!
B.  Jerk dip + frt rack PJ + BN SJ (1+1+1) x 3-4 sets @ 75-80%.. reset from PJ to BN SJ.. don’t lower to back
Worked up to 125 and did 3 sets of these.  here’s a vid:
C.1  mU kip swing x 8 x 3
C.2  Maltese push ups x 15 x 3
I got a flu shot today (hoping that will keep me a bit healthier from now on) so my shoulders were just smoked.  Skipped these movements.
+
14 minute amrap
70 double unders
50 kb swings, 35#
50 box jumps, 20”
30 CTB pull ups
30 PC @ 75#
20 S2oH  @75#
amrap cal on AD
I’ve been doing 100 DU everyday in my warm up.  Today I did them in 2 sets of 55 and 45…my best day yet.  But when this wod started with DU I completely broke down.  I was struggling to get 2 together.  WTF???  I was completely mentally crushed.  Took me 3 min to finish them.  Did 30/20 KBS, and did 5 sets of 10 fast bj’s, but ended up with only time to do 9 ctb.  This was the most epic failure i have had in a long time.  very humbling day.  😦

 

Tuesday 11.17.14 —

Tuesday 11.17.14

cardio warm up:

run 800m, 100 DU

Upper thoracic extension work:

foam roll, peanut roll

side lying t spine rotation

quadraped rotation

Scapular work:

cuban press

banded pull aparts

wall walks with 15 second hold at top x 3

Snatch Prep

ankle mobility

pigeon stretch

spiderman

PVC OHS lifted, level, toes up

 

A.  Snatch; work up to a HS, then drop 15% and do 1 rep on the 60 sec. x 3
B.  C&J; 90% x 1 x 3 sets (145)
C.1  Strict HSPU x 7 reps x 3 sets.. go off box if you need to and use plate to lower to tripod
C.2  Strict MU x  3 reps x 3 sets.. use a spotter here if you need to
+
10 minutes @ 80% effort
10 barbell facing burpees
10 pull ups
10 BB front rack lunge steps @ 95#
Saturday 11.15.14 — November 8, 2014

Saturday 11.15.14

1 hour on the rower
must get 13.5K

2:13 pace!!!

got 12827m, 2:20 Ave pace, 24 s/m
 

Competing next weekend so want to practice the BEAR complex 165/115 and the transition from the wod to the complex (ie shoe changes)!!

 

Good squat stretch….try with a sotts press as well.  🙂

more ankle mobility drill