DIRTY BUT DECENT WEEK

DIRTY DOZEN

BURPEES
PULLUPS-TO-CHEST
POWER CLEANS  95#
THRUSTERS   95#
PUSH JERKS   95#
WALL BALL  16#
RING DIPS
P-2-I-H
KB SNATCHES   16kg
DECK SQUATS   12kg
SDLHP   95#
HSPU

FOR TIME

1-25-10
24.57  (mods- pullups-1*1*3*3, ring dips- 5 band, p-2-i-h- ft2sky, deck squats- goblet squats, hspu- negatives with hooked feet)

I actually like this one- this is the least scaled as a whole that I have done this one.  I scaled the ring dips more, everything else same or less.  I almost got the deck squat once.  I need to lose more fat off my butt I think to help with those...of course that would help with everything. 

ANNIE
50, 40, 30, 20, 10
DOUBLE UNDERS
SIT-UPS


FOR TIME


1-26-10
21.42-  This is actually the second slowest time I have on this WOD.  I like Annie, but I must have landed on my ankle wrong in the "demo" of double unders, because it hurt to stand after that.  I actually thought I might not be able to even finish the WOD when I started, so I guess I have to just keep in mind that I did finish even with the pain and swelling and be happy with that.

PRESS  3x1
PUSH PRESS  3x3
PUSH JERK  3x5

1-27-10
Press- 95, 100, 105 
Push Press- 110, 115, 120
Push Jerk- 120, 120, 125

I the 105# on the press!!! New PR and within roughly a month I think of finally getting the 100#.  I had to be reminded that the bar needs to be brought down and racked prior to doing the HAPPY DANCE.

For the push press I might have been able to go heavier, but in recent past have had trouble with the 120, so played it relatively safe there.  The push jerk as well, should be able to do more and I believe I have before on other WODS, but stayed at 120 for the second set to really work on getting lock-out and landing at the same/correct time.  I hadn't got the 120 even for all 5 in quite a while though either.  Overall I was OK with my performance on today.

FRONT SQUATS
1-10-1-20-1-30

1-29-10
1-  165
10-  130
1-  180
20-  100
1-  200
30-  80

I have to say again I was pleased with my performance here.  I liked this one last time we did it although it really is a quad killer.  I got another 10# PR with the 200# squat.  It wasn't the prettiest front squat I've ever completed, but far from the worst.  On the multi-rep sets I added 5 pounds to all my previous numbers.  You just never know what is going to be too much on the rep sets. 

4 ROUNDS

DEADLIFT (1.5xBODY WEIGHT)
HANG SQUAT CLEANS (HSC) (.75xBODY WEIGHT)
PRESS (.5xBODY WEIGHT)

FOR REPS 

1-30-10
DL (225#)- 5, 5
HSC (95#)- 9, 9
PRESS (85#)- 9, 9

supplemental- snatch balance 1x10 @45#

Our group only got through 2 rounds, of the six people there was only one other person that had done all/most of the exercises.  The rounds went somewhat quickly, there was to be no rest between exercises as groups of 2 went through and no rest between rounds.  The "rest" periods lasted maybe 1-2 minutes except in cases where Coach was demo-ing how to correct form for the others. 

Grip was my limiting factor on the deadlifts.  We were not allowed to even let go of the bar for a split second to re-grip while the weight was on the floor.  If it stopped or your hand came off the bar while on the floor the set was over.  I attempted rep 6 both rounds but the bar had uncurled the fingers on my left had too far for the rep to be completed. 

The HSC, actually felt about the best.  I have made a note to self not to use that bar for those again as I ended up tearing the skin in the pocket between my thumb and index finger on the knurling.  I can say I am OK with getting 9, but would have loved to get that 10 on both rounds minimum.  These however would have been easier if we hadn't just done a ton of front squats the day before. 

The press felt pretty good, I went for 10 both rounds, but failed miserably on #10 both times.  O/well. 

Coach had told me that I could stay and do some work on my own since our rounds were limited to 2, but I didn't have the time to because I had to make it to our mechanics place to pick-up my car before they closed.  So, I settled for doing 1 set of 10- snatch balance.  Those kinda suck with sore quads as well.