7000/5000 OVERHEAD ANYHOW
get the prescribed total weight from floor to overhead every rep however you want. For time.
I did 77 reps at 65# power snatches. 10.31
My time last time at this weight was faster and I think at 85# was a few minutes higher...12 something maybe.
Last time 5000# overhead with a 35# kettlebell with only one arm...was 17.32 or suckiness. I mean the first 70 or so OK, but that was like 142 reps or something. I think I did 20-30 only as C&J the rest snatch...much easier. Although my hand are still not 100% healed from the torn off blisters and calluses.
I stayed with the 65# because I still can't do much with my left had overhead. I can clean it I can straight power clean the weight, because my hand doesn't absorb much impact. Funny, because thrusters even at 65# make it still hurt like an SOB. An push press with 35# can still definitely cause pain.
My grip is shot after almost 1-1.5 months of not or practically not using my left hand, so now pullups super suck again, dips are almost impossible, HSPU hurt a bit, any weight overhead except KB, and the grip thing is effecting my deadlifts. When I thought about that last night and today, it was always the grip of my left hand that was causing slippage, hitching etc. I gotta get that back!!!!
Thursday, October 15, 2009
Wednesday, October 14, 2009
So, I haven't been able to post anything as my computer is being fixed. Something got it that has ended in the need to be rebuilt. So postings will be when I remember and have access to a computer.
PUSH/PULL- (Oct 7, 09)
3x3 Bench Press and Deadlift
For Weight
BP- 125, 130, 135x2
DL- 255, 270, 285
I got 2 reps in at my current 1 rep max...got #3 almost halfway, then did 145 in a negative.
New 3 PR for deadlift (previously 275). Yipppeee!
(Oct 9, 09)
5 rounds for time (20 minute cut off)
8 tire flips
6 HSPU
4 Front squats (125#)
20.17 (2 little blues down, ft on box = assistance for HSPU) everything else was as prescribed the big girl tire and 125# for the front squats. The front squats was the easiest thing although the tire flips weren't too bad, more "tiring" than anything (HEHEHE). The HSPU were what slowed me down. But I liked it.
BACK SQUATS (Oct 10, 09)
Start with sets of 5 then go to sets of 3 when the weight dictates, if 3 get too heavy less weight working with box squats.
I finally broke the parallel mark, although Coach says I break parallel on one side and am border line to just not on the other. I made it up to like 195 for sets of 5, then did sets of 3 at 205# and 215#. I probably could've done 5 at both of those weights if I hadn't done so many sets previous to that. This WOD session lasted 2 hours. I can't complain, I still need to work at the depth, but I still felt pretty strong, just slower coming up.
1 HAND KB LADDER (Oct 12, 09)
pick a weight and complete a ladder from 1-10-1 (doing the 10 round only once). For time.
6.32 @ 16kg
Last time I did this I got 7.11. I even said to Coach prior to starting I didn't think I would be able to match that time that night let alone break it. But once we go going I just kept pushing through and did break the time almost 40 seconds :) I could handle that. Then we worked in 3 sets of bench press sets of 5, I did 115, 120 and at 125 I think only got 3 I think. Not bad after working the ladder.
Tonight (Oct 14, 09) DEADLIFT 5x3
255, 275, 290 all sets of 3 (new PR by 5# by the way!)
305x1
then 2 attempts at 325#.
My first attempt at 325# almost happened. I broke the ground by a few inches even, then just stopped.
After everyone else in the group finished that round I attempted the 325# again and didn't even break floor I don't believe. I think if I really pulled on that rep I might have injured myself so I stopped. Maybe if I hadn't done so many heavy 3 rep sets first I could've gotten it...who knows.
PUSH/PULL- (Oct 7, 09)
3x3 Bench Press and Deadlift
For Weight
BP- 125, 130, 135x2
DL- 255, 270, 285
I got 2 reps in at my current 1 rep max...got #3 almost halfway, then did 145 in a negative.
New 3 PR for deadlift (previously 275). Yipppeee!
(Oct 9, 09)
5 rounds for time (20 minute cut off)
8 tire flips
6 HSPU
4 Front squats (125#)
20.17 (2 little blues down, ft on box = assistance for HSPU) everything else was as prescribed the big girl tire and 125# for the front squats. The front squats was the easiest thing although the tire flips weren't too bad, more "tiring" than anything (HEHEHE). The HSPU were what slowed me down. But I liked it.
BACK SQUATS (Oct 10, 09)
Start with sets of 5 then go to sets of 3 when the weight dictates, if 3 get too heavy less weight working with box squats.
I finally broke the parallel mark, although Coach says I break parallel on one side and am border line to just not on the other. I made it up to like 195 for sets of 5, then did sets of 3 at 205# and 215#. I probably could've done 5 at both of those weights if I hadn't done so many sets previous to that. This WOD session lasted 2 hours. I can't complain, I still need to work at the depth, but I still felt pretty strong, just slower coming up.
1 HAND KB LADDER (Oct 12, 09)
pick a weight and complete a ladder from 1-10-1 (doing the 10 round only once). For time.
6.32 @ 16kg
Last time I did this I got 7.11. I even said to Coach prior to starting I didn't think I would be able to match that time that night let alone break it. But once we go going I just kept pushing through and did break the time almost 40 seconds :) I could handle that. Then we worked in 3 sets of bench press sets of 5, I did 115, 120 and at 125 I think only got 3 I think. Not bad after working the ladder.
Tonight (Oct 14, 09) DEADLIFT 5x3
255, 275, 290 all sets of 3 (new PR by 5# by the way!)
305x1
then 2 attempts at 325#.
My first attempt at 325# almost happened. I broke the ground by a few inches even, then just stopped.
After everyone else in the group finished that round I attempted the 325# again and didn't even break floor I don't believe. I think if I really pulled on that rep I might have injured myself so I stopped. Maybe if I hadn't done so many heavy 3 rep sets first I could've gotten it...who knows.
Tuesday, October 6, 2009
Well Wednesday all evening sessions were cancelled so no WOD. Thursday night I had to work so no WOD.
Friday however was "Ellen's Torture"
50, 40, 30, 20, 10
Jumping Squat 35#
Push Press 35#
Time- 22.04
I can't remember if this is my slowest time ever...but I think it is. Coach says it's because of the increased range of motion on my squats. I suppose that could be part of it. Although last time we did this I was slightly faster and probably at the same depth. I was pretty sore in the shoulders after 2-3 weeks minimum without using my left arm.
I also found out that push press still makes my hand hurt. Not nearly as much as it was but enough that I really have to push through the pain to keep going, even at such a light weight. My hand was shaking even before I finished the 50 round.
Saturday- I hadn't signed up, and I really like the strongman stuff they did. I was either going to call at 0645 and see if either session had an opening or just show up and try my luck, but alas the separation anxiety from the bed was too much to bear. I slept.
Monday- Helen
3 rounds of:
400m run
12 pullups
21 KB swings 16kg
time- 19.22 blue/mini band pullups...400m run round 1, 200 jump rope singles (jumping helen) rounds 2 & 3.
I did the run the first round and the running hasn't been too bad on most WODs lately, but the temp was in the 40s and my breathing disorder kicks in easier in lower temperatures definitely below 50 degrees as warned by the Dr. I thought I would be fine since the running as whole has been getting better and so has the breathing in general with and without my inhaler most of the time. I was wrong.
I got the numb teeth thing at only the 200m mark. This is something that usually doesn't kick in till I am almost finished or just after I finish when I push the breathing to the limit. It really sucked doing 95% of the workout in this manner. I was only able to take shallow breaths so the jump rope wasn't all that much easier. O/well I tried.
The "Heavy Helen" version is eaiser I think. Since there aren't many if any people that can do it unscaled (because of the weighted pullups). We had the discussion that if the WOD was a "Heavy" WOD and pullups were involved especially one where the pullups unscaled are weighted that those of us in bands needed to be doing them as dead hang in the level of least assistance that still allows for the pullups to be full range of motion chin over the bar no stretched neck. However the people that have been doing "Heavy Helen" have been allowed to kip making the lessened number of pullups with no added difficulty "easier" and the run is cut in half so the only thing done "heavier or harder" for most was the kettlebell swings which is only 1-2 sizes larger than normal and again for less reps...
Tonight we did TABATA INTERVALS
Thrusters 65#
Power cleans 65#
Burpees
Total reps- 86 (T=29, PC=41, B=16)
I suck at burpees...if I could do better at the pushup part I might be faster. I could've done more thrusters 1-3 per round except for 1, but my hand really was not liking the thrusters so I picked a number, hit and stopped with several seconds of work time still to go. Better to do this than over do it, not finish the thrusters and potentially cause the power cleans to suffer and have residual pain tomorrow. I did the same thing with the cleans although because I can catch decently on my shoulder (half to 3/4 of the time) these were a little easier on the hand.
If my hand had been at 100% I would've beat Jimmy (who had 87 reps) and had the highest reps of the day:) Next time!
Friday however was "Ellen's Torture"
50, 40, 30, 20, 10
Jumping Squat 35#
Push Press 35#
Time- 22.04
I can't remember if this is my slowest time ever...but I think it is. Coach says it's because of the increased range of motion on my squats. I suppose that could be part of it. Although last time we did this I was slightly faster and probably at the same depth. I was pretty sore in the shoulders after 2-3 weeks minimum without using my left arm.
I also found out that push press still makes my hand hurt. Not nearly as much as it was but enough that I really have to push through the pain to keep going, even at such a light weight. My hand was shaking even before I finished the 50 round.
Saturday- I hadn't signed up, and I really like the strongman stuff they did. I was either going to call at 0645 and see if either session had an opening or just show up and try my luck, but alas the separation anxiety from the bed was too much to bear. I slept.
Monday- Helen
3 rounds of:
400m run
12 pullups
21 KB swings 16kg
time- 19.22 blue/mini band pullups...400m run round 1, 200 jump rope singles (jumping helen) rounds 2 & 3.
I did the run the first round and the running hasn't been too bad on most WODs lately, but the temp was in the 40s and my breathing disorder kicks in easier in lower temperatures definitely below 50 degrees as warned by the Dr. I thought I would be fine since the running as whole has been getting better and so has the breathing in general with and without my inhaler most of the time. I was wrong.
I got the numb teeth thing at only the 200m mark. This is something that usually doesn't kick in till I am almost finished or just after I finish when I push the breathing to the limit. It really sucked doing 95% of the workout in this manner. I was only able to take shallow breaths so the jump rope wasn't all that much easier. O/well I tried.
The "Heavy Helen" version is eaiser I think. Since there aren't many if any people that can do it unscaled (because of the weighted pullups). We had the discussion that if the WOD was a "Heavy" WOD and pullups were involved especially one where the pullups unscaled are weighted that those of us in bands needed to be doing them as dead hang in the level of least assistance that still allows for the pullups to be full range of motion chin over the bar no stretched neck. However the people that have been doing "Heavy Helen" have been allowed to kip making the lessened number of pullups with no added difficulty "easier" and the run is cut in half so the only thing done "heavier or harder" for most was the kettlebell swings which is only 1-2 sizes larger than normal and again for less reps...
Tonight we did TABATA INTERVALS
Thrusters 65#
Power cleans 65#
Burpees
Total reps- 86 (T=29, PC=41, B=16)
I suck at burpees...if I could do better at the pushup part I might be faster. I could've done more thrusters 1-3 per round except for 1, but my hand really was not liking the thrusters so I picked a number, hit and stopped with several seconds of work time still to go. Better to do this than over do it, not finish the thrusters and potentially cause the power cleans to suffer and have residual pain tomorrow. I did the same thing with the cleans although because I can catch decently on my shoulder (half to 3/4 of the time) these were a little easier on the hand.
If my hand had been at 100% I would've beat Jimmy (who had 87 reps) and had the highest reps of the day:) Next time!
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