Max Clean & Jerk
Score: 115# (15# PR!!)
Score: 75# (10# less than my last PR of 85#)
This time my breathing was an issue just lifting, not even doing a cardio-heavy workout. Boo! Hiss! Down with exercise-induced asthma!!! I went to see my doctor this morning & he prescribed an inhaler & some new meds to deal with the allergies. Hopefully this isn’t something that will continue to be a problem but at least I have some tools to help manage it for now.
Max Back Squat
I put the asterisk because I got 185 & then tried for 205. I wasn’t able to get up but Coach Jon put 195# down for me because I was close & surely could have gotten it. Mostly this just means that I will use 195# as my base for percentages for the 4 week strength cycle we are beginning next week. My last PR was 190# so I’m fine with this. I’m excited to see how much I can improve over the cycle.
10 minute amrap
- 5 burpees
- 10 lateral bar hops
- 15 push press
choose a weight that challenges you, but at the same time you can go unbroken. if you drop the bar that add 5 more burpees to the next round
Score: 4+6 RX
I used 55# but somewhere in the 3rd or 4th round I was completely unable to breathe. Stupid exercise-induced asthma. I’ve been struggling with allergies this season and it has now manifested itself as asthma, something I’ve never had before. Trying to decide if I need to see a doctor for an inhaler. Geez, turning 40 in another month and I’m falling apart like a cheap suit.
Strength: Thruster… complete 1 thruster starting no heavier than 95/65. From there go up in increments of 10 pounds total until you get to your max… do not go any heavier than 185/155.
Score: 105#, a 10# PR. I attempted 115# 3 times but couldn’t get it over my head.
Festivus Games WOD #2
Sprint Sprint Sprint!
•21 Calorie row
•15 Burpee box jump M/F 24in./20(intermediate) Burpee step-up 24in./20(novice)
•9 Cleans M/F 135#/95(intermediate) 95#/65(novice)
•15 Burpee box jump
•21 Calorie row
***7 minute time cap. If you do not finish seconds will be added to the score for incomplete reps.
Well. This was deceptively difficult. I sprinted on the rower & then had the HARDEST time doing the box jumps. And I never have a hard time doing box jumps! And then when I attempted my first clean of only 65#, I FAILED. Failed on only 65#. WTH? Never mind that I had just cleaned 115# 3 times! Only made it to rep 13 of the second set of BBJ’s before time was called.
9/20/13 is Coach Kelly’s birthday. In celebration we will WOD for her. It is her 31st Birthday so we will celebrate the 10th anniversary of her 21st Birthday. woop woop.
Strength: Work to a 1 rep max Jerk, out of the rack.
Score: 110# (10# PR!!)
5 minute amrap
- 10 back squats @ 50% of 1 rep max (my max was 190, so 95# for me)
- 31 lateral bar hops.
-Rest 5 minutes.
5 minute amrap
- 10 power snatch 95/65
- 31 mountain climbers
Score will be the total number of reps
Score: 206 RX!!
I RX’d!!! I wasn’t going to but Coach Jon pushed me & I’m so glad he did!
Bonus: 31 birthday burpees
Max 500m row.
Score: 2:02 (tied my last max)
- 100m run
- 5 bear complexes
- 200m run
- 4 bear complexes
- 300m run
- 3 bear complexes
- 400m run
- 2 bear complex
- 500m run
- 1 bear complex
Bear complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press. Weight will be 135/95.
Skill: Rope Climb
I only climbed it once – didn’t bring knee socks or crops & didn’t want rope burns all over my legs. I have a nasty scar from the last time I did that.
WOD: 25 minute to establish a 1 rep max Snatch
Strength: 1 rep max floor press.
Strange movement. Maxed at 95#
WOD: No Baby, Leave The Sock On WOD 1. Thruster and Box Jump Ladder
7 minute AMRAP of:
- 2 thrusters, 2 box jumps
- 4 thrusters, 4 box jumps
- 6 thrusters, 6 box jumps
- 8 thrusters, 8 box jumps
- 10 thrusters, 10 box jumps
and so on ascending by 2 reps every round.
weight is 95/65, box height is 24/20
Scaling: 55# thrusters