Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 1.31.15 — January 22, 2015

Saturday 1.31.15

A.  Muscle up – look to complete 10 reps here
3 rounds of 2 on the minute, then 4 singles every 30-45 sec.  Total time 6 min, 30ish seconds.
+
500m row @ 1:58/500
rest 90 sec.
x8 rounds
1:57.2
1:57.6
1:57.7
1:57.7
1:58.0
1:57.9
1:57.7
1:57.4
average pace: 1:57.6, 31 s/m
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Friday 1.30.15 —

Friday 1.30.15

A.  Snatch; 70%x2 (84), 75%x3 (90), 80%x4 (96)
All my snatches felt great today.  Only dropped one behind me and they all felt doable for reps, not for max effort.  That’s a BIG WIN in my book!
B.  C&J; 70%x 2singles x 4 sets (115)
Light weight so took advantage and really worked on clean 1st and 2nd pull into the hip to really open up.  Also testing new flexibility in my upper thoracic.  PT is making such progress it’s INSANE!  So greatful to Dr. Adams!
+
accessory work
maltese push ups w/ forward lean on db’s  10×3
Not sure if I did these correctly….here’s the vid:
kip swing on rings  10×3 sets
completed 2 sets (shoulders were a bit tired from DT)
hollow rock 20×3 sets
completed 3 sets
+
4 rounds for time
10 barbell facing burpees
1 round of “DT” at 105
12:37…I paced this a bit too much I think.  Wasn’t quite sure how this was going to feel since doing DT at the comp with 95 and it felt awful.  Today didn’t feel awful, which makes me feel like i could’ve gone faster.  Stuck to my plan of slow and steady burpees over bar, 11 DL drop, 8 hang cleans drop, ub pj.  Next time…PICK IT UP SOONER!
Thursday 1.29.15 —
Wednesday 1.28.15 —

Wednesday 1.28.15

A.  front squat; 80%x3x3
These felt pretty solid.  Kept all fingers under the bar in the front rack.  Getting easier.  
B.  Snatch DL @ 95%x5, 100%x5x3
Completed….light weight.
C.  14 minute EMOM
odd = 10 v-ups
even = 3 strict pull ups @ 2032 tempo
Completed
+
200 calorie row
every 50 cal do 75 double unders
25:10….continue to struggle with DU jumping.  broke everything into 30, 25, 20, but still want to work on my form to jump straight up and down instead of up and back.
This video is a BIG START:
Tuesday 1.27.15 —

Tuesday 1.27.15

A.  Power Clean Cluster; 1.1 x 3, rest 20 sec., rest 2 minutes @ 90% (158)
B.  Push Press x 3 reps @ 70% on the 2 minutes x 12 minutes (116)
C.  12 minute EmOM
odd = 3-4 strict HSPU + 3 kipping HSPU
even = 35 double unders
+
5 rounds for time
20 cal row
15 power cleans, 65
10 wall balls, 16#

 

Monday 1.26.15 —

Monday 1.26.15

A.  Back Squat; 75% x 3 reps on the 2 minutes x 7 sets
175 x 3 x 7 sets….this was tough!  My legs felt like JELLO by the 5th set…actually collapsed on the floor after last set.  But, I felt good and really upright today.  Here’s one set on video:
B.  Muscle snatch+ Snatch from pause @ knee; 1+3 x 4 sets.. off feel
My legs were still smoked for these, so I couldn’t go very heavy.  Went 55, 65, 75, and 85.  Here’s the set at 85:
+
3 rounds
15 ctb pull ups
12 thrusters, 75#
9 burpees over the barbell
rest 3 minutes bt. rounds
My legs were still smoked so was not looking forward to this wod, but it didn’t go as badly as I thought.
Round 1: 3:03  CTB 8/7, Thrusters 6/6, 9 ub bar facing burpees
Round 2:  2:37  CTB 10/5, thursters 7/5, 9 ub burpees
Round 3:  2:47  CTB 10/5, thrusters 7/1(dropped it by accident)/4, 9 ub
 
accessory work
laying mat turnover drill x 5×3
hollow banded pull downs to hips x 10×3
mu band drills from Rachel
hollow rocks x 20×3
Saturday 1.24.15 — January 18, 2015

Saturday 1.24.15

Inspirational-Martin-Luther-King-Quotes
Was unable to complete today due to East Coast Championship and not feeling great!  😦  boooooo….
A. Power clean – take up to a heavy double – not TnG.. you can drop and reset bt. reps here
B.  BN Snatch grip push press x 3 x 3.. hold each rep for 3 sec. OH and check the OH positioning here
C.  14 minute EmOM
odd = 5 strict deep ring dips
even = 20 sec. am rap box jump, 20” w/ step down
+
15 minutes @ 85%
27 cal row
9 UB thrusters, 65#
6 UB pull ups
rest 5 minutes
15 minutes @ 85%
30 cal on AD
15 T2B
10 HPC @ 95#
Friday 1.23.15 —

Friday 1.23.15

Martin-Luther-King-Jr-Star-Quotes
A.  Snatch – take up to a tough single
85, 95, 105, 115, 123 (f), 123 (f)….so close!
B.  C&J – take up to a tough single
last snatch didn’t feel amazing on my bicep tendon so skipped jerks and did squat cleans.  125, 135, 145(f), 145 (f), 145 FINALLY!  Really need to work on these again now that I can squat. 
C.  14 minute EmOM
odd = 1-2 MU
even = 35 double unders
accessory skill work
laying mat turn over drillx 5×3
hollow band pulls to hips x 10 x3
kip swing on rings x 10 x3
Thursday 1.22.15 —
Wednesday 1.21.15 —