10 shoulder dislocates
10 shoulder dislocates at bottom of squat
5×3 Press (maxed at 45kgs for 2 reps)
4-3-2-1 (one round per minute)
Strict Pull ups
10-9-8-7-6-5-4-3-2-1 (20 minute cap)
Strict Pull ups (green band on round 5)
Got the title from Phil who is back from his ‘vacation’, welcome back Phil! (waves enthusiastically) I was quite glad that strict presses were in order for today as we seldom do presses, which is on of my weaknesses. Only managed to do 45kgs for 2 reps at the end there, which is close enough for my 50kg 1RM (I managed 1.5 reps at 50kgs, if there is such a thing).
The WOD was a tough one with heavy deadlifts and strict pullups. Yup, strict pull ups. It’s been a while since we’ve done strict pull ups with this volume so it was nice to see how I fared. Not too good as the pull ups held me back a bit and I had to switch to the green band (yes green, I know) in order to complete the WOD. I think was ok on the deadlifts, took it relatively easy and kept on the technique instead of just haphazardly lifting 80kgs off the floor, resetting every few reps. I decided not to bounce off the box jumps and opted to step down. I feared I might gas myself too much and lose the technique on the deadlift and lose more time recovering on the pull ups. Next time I will try to get that technique back.
I had some great coaching from Adnan who pushed me to finish the WOD at 19:54. I probably wouldn’t have finished if he wasn’t there to keep me from resting too much, and suggesting going for the band and just finishing the WOD on a high. Cheers mate!
Hip and shoulder
Games WOD 3
18 minute AMRAP
15 Box Jump 24″
12 Shoulder to Overhead 52.5kgs
9 Toes to bar
When I found out what the WOD was today my initial thought was that it looked easy enough. But then as I kept thinking about it, the shoulder to overhead (press, push press, push jerk or split jerk) with 50kgs was going to be the deciding factor. I knew it was going to be heavy by my standards and I wasn’t sure how many rounds I could do. Before we set off I reckon I could do 4 and would be happy to exceed that.
Unfortunately I managed to do 2 reps shy of 4 rounds. It was mainly due to my hands getting slippery at that point and I didn’t have time (or didn’t make time) to chalk my hands. I bit disappointed, but I should still be proud of doing quite well on the shoulder to overhead considering the weight. I will keep this as a reminder that I can still push my limits a bit further and improve.
This probably won’t happen again, so I must celebrate this extremely rare moment and brag to everyone that I BEAT ALLAN TODAY! 😀
5 mins Squats (135, 127)
4 mins Box Jumps (green box 52, blue box 53)
3 mins Lunges (51,74)
2 mins Pistol squats (26, 22)
1 min Jumping Squats (21,20)
Tabata Push Ups (20 secs on, 10 secs off)
Ladder Pull Ups (1 rep on the 1st minute, 2 on the 2nd and so on…for 10 minutes)
The idea is to count the number of reps done for each and the total for all is your “score” for the WOD. Yes, people, I beat Allan!! There really is no need to blog anything else is there? 😀
However, the point of the blog is to keep track of what I felt about the workout, so I will continue…. Continue reading
It was another day for another Girl WOD and yes, this one was a real Witch as well.
200m run + 2 rounds of — 10 dislocates, 10 rollovers, 10 bootstrappers, 10 squats + 200m run
5 Rounds for Time
30 box jumps (20″)
30 wall balls (14 lbs)
Someone just posted on the Ronin Wall that this should be renamed “Hell-y” — that sounds just about right. I knew beforehand that it would be tough for me to finish 5 rounds even with a cap of 40 minutes. So I decided to scale down and do 4 rounds. I was making up for it by making sure that I jumped all my box jumps and that I still tried for height on my wall balls. Tried to pace myself, but I found myself stopping every 15 jumps and every 10 wall balls. I eventually got my 4 rounds at 28:12. If I had attempted a 5th round, I would have probably compromised my jumps and the wall ball height and still not finish before 40 minutes. Overall, happy with it, especially as its my first encounter with Helly, er, Kelly. Continue reading
3 rounds of — 10 dislocates, 10 rollovers, 10 bootstrappers
Overhead Squat 2,2,2,2 (30kgs)
Push Press (25 kgs)
Double Double Unders (Singles: 63,45,27)
Another PR today! Nic and I were sharing a bar, and we worked up to 30kgs for the Strength bit. I’ve not done a lot of Overhead Squats, but certainly happy we pushed for that weight.
The Push Press was definitely the toughest part of the WOD for me. On the first round I was tempted to throw down the bar on my 15th rep to rest. But I just told myself, it was only 21 and then the next set will be for less, so I should just stick with it. Managed to go through until the end of the 21, but I did drop the bar at 10 for the set of 15. I didn’t mind that I had to clean it off the floor again, I just needed a break. Continue reading