Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 4.4.15 — March 29, 2015

Saturday 4.4.15

100 cal on AB
rest 3 minutes
x3 rounds
Started operation “I WILL love running someday”
run 200, walk 200 x 6
rest 3 min
repeat
went better than expected.  Did it on treadmill.  went 5.0, 5.5, 6.0, 6.3, 6.8, 7.0…next round went 6.0, 6.3, 6.8, 7.0, 7.3, 7.5…was able to hold no issue.  Definitely tired and sweating, but that’s ok!
cool down with 100 cals on seated bike at world’s gym in NY

 

Friday 4.3.15 —

Friday 4.3.15

A.1 CDL
*80-90% clean x5x3sets
*95-105% clean x3x3sets
*Tempo 3001
A. 2 C&J
*70% x2x2sets
-75% x2x1set
-80-90% x1x3sets
*Alternate between CDL and C&J every 2 minutes(ie, at 0:00 do 5 CDL @ 80%, then at 2:00 do 2 c&j @ 70%, etc.)
+
3 rounds
7 DL @ 185
14 CTB pull ups
7 squat cleans @ 95#
60 double unders
Thursday 4.2.15 —
Wednesday 4.1.15 —

Wednesday 4.1.15

A. Squat: 80% x5x6sets (184…yikes!)
*60sec banded hip extension stretch/leg between each set+ hero pose with spacerx30sec each leg
rough squat day…had to tailor it back to 72% x 3 sets, 65% x 1 set, 60% x 1 set…still tough day on the legs
+
20 minutes on the clock – top of every 5 minutes complete the following
10 cal on AD
10 DB power snatch @ 55#
10 HSPU *kipping and open’s standard
10 cal on AD
first time doing this type wod RX without scaling.  ended up with 1:30, 1:3o, 1:40, 1:20 rest each round.  Pushed it hard…on the floor for 5 minutes afterwards….SUCCESS!!!!! 🙂
Tuesday 3.13.15 —

Tuesday 3.13.15

A. Snatch Squat Press – 6 x 3 @ by feel
*3 second pause OH/rep
*elevate heels as needed; recommended to start with high elevation and progress down through the sets
These went well, but bicep tendon got achey by last set.  seeing some BIG improvement with the lowest elevation.
B. High Hang Snatch + Snatch w/pause + Snatch
*by feel up to no more than 60% x(3+1+1)x3sets
*by feel up to no more than 80% x(1+1+1)x3sets
*1second pause above knee on snatch w/pause
*straps allowed
sotts press helped these in the beginning but got tired quickly.  Need to use straps in the future.
+
15 minutes
500m row
3 muscle ups
This is a ROUGH couplet!!!  Got 2 rounds plus 500m row.  Failed 2 mu on first round.  None on second but took a bit more time before going up there for an attempt.  Last round failed on 1 mu attempt at time cap.  Waited and hit it a min later for peace of mind.  🙂  I’d say today was a victory given the toughness of this combo!!!
Monday 3.30.15 —

Monday 3.30.15

Gymnastics prep:

HS hold, back to wall, 1 min x 2

press walks, 3 forward, 2 back x 2

held HS hold against wall with close hands for 30 sec.  floating for some of that.  🙂  Press walks went well.  Need to develop more ab strength to get hips over shoulders, but getting there.  

A.  CDL + HPC + Jerk dip + Jerk
5+3+1+1 x 3 sets @ 60-65% (99-107)
3+2+1+1 x 3 sets @ 65-70% (107-115)
1+1+1+1 x 3-5 sets @ 70-85% (115-140)
B.  Snatch Grip RDL x 8 x3 @ 65% of snatch (78)
85, 100, 100
110, 110, 110
120, 130, 140…all solid
+
3 rounds
35 cal row
10 HSPU – kipping and open’s standard
50 double unders
18:39…middle round of DU were atrocious. legs still fatigued from 15.5
Saturday 3.28.15 — March 22, 2015

Saturday 3.28.15

A.  Snatch RDL @ 80%x 5 x 4 sets
B.  Clean pull + PC off low blocks x 2+1 on the 2 minutes x 12 minutes @ 70-80%
C.  BN snatch grip push press x3x3 @ 75% of snatch w/ 5 sec. lock out oH per rep
+
5 minute row @ 2K pace
rest 3 minutes
x3
Friday 3.27.15 —
Thursday 3.27.15 —
Wednesday 3.25.15 —

Wednesday 3.25.15

A.  Snatch; 75% x 2 reps x 3 sets *first rep is 1 sec. pause @ knee, 2nd rep is no pause
B.  Snatch; 75-85% x 1 rep on the 2 minutes x 5 sets
C.  Front Squat @ 82-86% x 1 rep x 3 sets
*bt. each set do 60 sec. banded hip ext. per leg
+
1 minute on the AB @ 300+ watts
1 minute rest
x10 sets