Jodie's WOD blog

Fit and Fabulous over Forty!!!

Friday 2.27.15 — February 21, 2015

Friday 2.27.15

CrossFit Open Wod 15.1:

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Thursday 2.26.15 —
Wednesday 2.25.15 —
Tuesday 2.24.15 —
Monday 2.23.15 —
Saturday 2.21.15 — February 13, 2015

Saturday 2.21.15

A1. (Swings on rings x 8 x 5 sets
A2. DD HSPU x 5 x 5 sets
B1. Mat turnover drill x 5 x 2-3 sets **last rep max L-sit hold
B2. HIGH kipping C2B pull ups x 4-5 x 2-3 sets **as high as possible – tight body focus
B3. BOX HS slow motion shoulder taps x 4-6/arm x 2-3 sets, take 3 sec each tap, stack shoulder over wrist
B4. Downward dog tricep push ups x 3-5 x 2-3 sets
**try to get a few extra reps in of everything if you only do 2 sets
3 rounds of everything….done!
+
500m row *choose a good pace for you to handle.. nothing that will crush you.. but something you will feel
rest 60 sec.
x6-7 rounds
6 rounds
1:58.3
1:58.0
1:58.4
1:59.1
1:58.6
1:59.0
average pace:  1:58.5, 32 s/m
Friday 2.20.15 —
Thursday 2.19.15 —
Wednesday 2.18.15 —

Wednesday 2.18.15

A.  BB front rack walking lunge steps x 3/side x 5 sets
*after each set do 5 1/4 squats @ 90% of best clean.. strap hands in if you need to
So sore today…worked at 85 for all sets and 148 for 1/4 squats.  Used nanos for lunges, so a bit awkward for fs, but it was fine.
B.  hip power Clean + Hip clean; 1+2 x 5-7 sets.. build off feel here
85, 85, 105, 105, 105…that’s all I had in me today.
+
30 minute steady effort
30 double unders
20 cal row
15 cal AB
6 rounds plus 30 du,  20 cal row
Tuesday 2.17.15 —

Tuesday 2.17.15

A.  Hang Power Clean + PC from ground; 2+1 – every 60 sec. @ 65-70% effort..focus on bb efficiency here
115-120
B.  High hang PS + OHS; 2+1 x 3 sets
 75, 85, 90
accessory work
B1. Box tripod HSPU x 6-8 x 3 sets 5/4/5
B2. False grip ring row x 6-8 x 3 sets **2-3 sec pause at the top of each rep 6/6/6
conditioning:
21-15-9
DL @ 135#
cal on rower
4:31
rest 10 minutes
750m row TT
2:52.6