long day….

WOD
Snatch
1-1-1-1-1-1-1
21-15-9 for time:
Hang Squat Cleans, 135/95 lbs
Explosive push-ups

Worked on form during the snatch. I walked in late for the wod and felt all discombobulated tonight
65#/strict push-ups.
An ugly 9:43

I’ve felt exhausted all day and sore. I know it’s the “initial Paleo slump “and to be expected. The great thing is I’m sleeping like a dead person.

Who invented burpees??

205 Rx’d
30 kb swings every round and 10-12 burpees.

This WOD was awesomely horrible but I felt great doing it. I’m pleased that I kept a consistent number throughout the 5 rounds. (41-40-41-40-43)

And I came home to a beautiful pair new lifting shoes. I can’t wait to try them out.

Finished with Jon M’s Oly lifiting class. I feel like I am getting some of the snatch down but I’m still very much a work in progress. Very humbling.

But Jon keeps telling me the shoes will help….we will see!

Back Squats and A Little Tabata

Squat
3-3-3-3-3,
105-115-125-130-135 (PR)

Tabata Mash-up
8 Alternating Rounds of 20 seconds on 10 seconds off
Double Unders- Subbed singles
Sit-ups

428

Squat Clean and Jerks (Sat)

First Blog in a long time!!

30 Squat Clean and Jerks,  70#

Should have gone heavier on this one. I didn’t have enough time to warm up so I gauged wrong when setting up my weight.

Each rep (expect for a few in the beginning) were from the ground. 

Should have gone heavier on this one. I didn’t have enough time to warm up so I gauged wrong when setting up my weight.

Each rep (expect for a few in the beginning) were from the ground.

PCF WOD July 22, 2009

AMRAP in 15 minutes of:
5 Deadlift, BW
10 Dumbbell Push Press, 35/25 lbs
15 4-Count Flutter Kicks

BW Deadlifts
Scaled Dumbells to 20#

9 1/4 rounds
Felt good but the Dumbbell Push Press were really tough and fairly slow after round 5

Back to blogging

PCF WOD  July 21, 2009

5 Rounds of:
1 min Box Jumps, 24/20 in
1 min Kettlebell Swings, 1.5/1.0 pood
1 min Double Unders
Rest 90 sec between each round

 

I can’t do Double Unders. I think I got TWO.

Total 243

Back Squats

Back Squat
85-105-115-115-115

Tabata Situps

105

 I have a hard time with back squats. They feel strange, I can’t get into a rhythm and my depth is never quite deep enough. I need to go back to lighter weight and work on form and technique.

Double-unders..need I say more?

5 Rounds for time:
75 Double Unders
Run 400 meters

 

In PCF terms I was a puppy today…all the way! I think I hate everyone who makes double unders look so effortless!

150 singles X 5 = I really need to learn double unders.

400 M run

22:26

Rest Day: June 28th

Sunday became an unplanned rest day. I was tired. My body was tired and my shoulder is really sore. I decided that it would be best to listen to how I was feeling and take the day off. I hate that I missed the WOD but glad that I took the day.

No excuses today though….

Yesterday (Thursday 090625) Just keep moving….

Hang Power Cleans

65-75-70-65-65

 

Rest

 

7 Rounds for time:

Row 250 meters

10 Box Jumps, 20 in.

 

16:03 rx’d

 

I was exhausted after this WOD. This was my first time going to PCF during the day. It’s very different without a large group of people. I can definitely say I enjoy and need the motivation of working out with a group.

 

The splash in the pool afterward was wonderful!