Metcon: 10:26 @113# front squats felt weak because my feet were facing out for most rounds. Unfortunately I couldn't feel the mistake until weight was on its way down. It feels more natural to stand with outwardly facing feet, but I need to correct that.
Post wod: pull up work with red and purple bands. Woohoo moving down the width.
And 2x500m efficiency row with no feet attached. 2:19 and 1:56.
snatches - 95#, 105#, 125#, 135#. Once again pressed out the last rep of the last set, annoying.
WOD: Went a little light (165#) because I squatted Sunday and Monday and have squats in the games wod on Saturday. 6:28 Didn’t use the run technique on the SU's, still getting used to my speed rope.
Metcon - 6:24 @ 165# ass to ground squats. Probably under-pooded this one, but I gots the OWoD to think about. Also, I back squatted yesterday, so I didn't want to overload this week.
33-43-53-63 (last 3 were rough because I do not have the form down; I can probably get a little more weight once I get it down)
MetCon: 8:32 @98# Need to drop it like it's really hot and get a little lower. I learned from our dear Doc that just dropping it a little lower will work out 40% of the buttock area as opposed to 26%:) I'm down with the 40%:)
Great to be back, my legs are really feeling it!!!! HPS worked up to 125 and failed. I think I did to many heavy warmups. The WOD was 9 min and change at 185.
I'm loving these 1 round WODs!!!
ReplyDeleteAlso, post WOD includes and lot of unpacking and assembly...
If I could jump rope I could do the WOD in under a minute.
ReplyDelete@The Site Update: Argh. This was probably a 4-5 rounder but my smart mouth got us 10 rounds. Sorry guys.
ReplyDeleteDrywall just had to say something. lol. I was looking forward to that ONE round. Now Derek's evil arse has multiplied it times TEN! lol
ReplyDeleteOh yay, Drywall...
ReplyDeletedrywall, you will now be paying for my orthopedic appt, as my knees hate you.
ReplyDeletewow this REALLY sucked after heavy DLs.
ReplyDelete8:44 @185
-eric
Hang power snatch: on sheet
ReplyDelete8:46 @ 185#. During round 6, missing the rack was greeaat!(tony the tiger voice).
Post WOD: Bent over rows 75-85#
hang power snatch: 95-100-105-105 (felt like progress has even been made since last week)
ReplyDelete7:31 @ 145#
post wod:
3x10 bent over rows 75-85-95#
25 GHRs
Metcon: 10:26 @113# front squats felt weak because my feet were facing out for most rounds. Unfortunately I couldn't feel the mistake until weight was on its way down. It feels more natural to stand with outwardly facing feet, but I need to correct that.
ReplyDeletePost wod: pull up work with red and purple bands. Woohoo moving down the width.
And 2x500m efficiency row with no feet attached. 2:19 and 1:56.
snatches - 95#, 105#, 125#, 135#. Once again pressed out the last rep of the last set, annoying.
ReplyDeleteWOD: Went a little light (165#) because I squatted Sunday and Monday and have squats in the games wod on Saturday.
6:28
Didn’t use the run technique on the SU's, still getting used to my speed rope.
2x10 GH raises
2x10 bent over rows at 135#
Snatches: 95-105-125-130(2)
ReplyDeleteMetcon - 6:24 @ 165# ass to ground squats. Probably under-pooded this one, but I gots the OWoD to think about. Also, I back squatted yesterday, so I didn't want to overload this week.
didnt feel great on teh snatches. got up to 155 but was pretty deep on the squat on the last rep. i feel like i've got 175x3 in me on this.
ReplyDeletewent light on the wod to save my legs for saturday but probably should have bumped it up a bit.
5:39 at 155# went unbroken on the jump ropes and did a slow run with them.
post wod: did some strict pullusp 1-2-3-4-5-6-7-8-9-10 w/ leisurely breaks.
Looking forward to overserving myself w/ you ladies and gents on Sat.
95-115-125-135(bad form and pressed out last 2)
ReplyDelete7:04 @ 165. Need a speed rope and I could have cut some time.
33-43-53-63 (last 3 were rough because I do not have the form down; I can probably get a little more weight once I get it down)
ReplyDeleteMetCon: 8:32 @98# Need to drop it like it's really hot and get a little lower. I learned from our dear Doc that just dropping it a little lower will work out 40% of the buttock area as opposed to 26%:) I'm down with the 40%:)
Metcon @ 185# - 7:11
ReplyDeleteDon't forget to email me guys if you're going on Saturday at CFC
ReplyDeleteHang Power Snatch: 43-53-58-63. Form is improving, but still jump backwards and too wide when things get heavy. Thanks to George for the tips.
ReplyDeletemetcon: 10:09 @ 113#
Great to be back, my legs are really feeling it!!!! HPS worked up to 125 and failed. I think I did to many heavy warmups. The WOD was 9 min and change at 185.
ReplyDeletebox is lookin good!
ReplyDeleteendurance WOD:
on C2-
5min on
3 min off
4 min on
2 min off
3 min of
1 min off
2min on
:30s off
1 min on
distance: 1354/1048/782/530/278m
what too hard out the gate, felt it later.
post: 4x10 ring rows.
Hang Power Snatch: 95-115-135
ReplyDeletemetcon 9:37 205