Busy bee
Oh my god, I've been terrible at keeping up with this! I've had a lot going on this past week. I'll start with the workouts, and then get into the weekend fun :)
Tuesday 6/9/09
Warm up:
WOD:
100 OHS @ 65#. Every minute that rolls around the clock, do 7 knees to elbows, the clock doesn't stop and you start squatting again when you have finished the KTE.
This took me 10 minutes. Did I mention how terrible I am at KTE? I am good at OHS - I never had to break up any sets, and I got 23 squats in the first minute.
Post WOD: 3x250m Row with equal rest.
57.7, 58.0, 57.9. Ouch.
Wednesday - Rest
Thursday 6/11/09
Warm-up:
215-235f-235f-215-220-225-230-235f
Post WOD: 2k row in about 9:56.7, easy. Stretch and foam roll.
Friday 6/12/09
Warm Up:
"Helen"
3 Rounds for time of:
400m Run
21 KB swings
12 Pullups
8:12 PR by 2 seconds. A lot of pain for not much gain! KB swings felt slow today, and therefore my grip was pretty much gone. I fell off the pullup bar with 3 pullups to go, which was a bummer. I got right back on but I was bummed. Last time I made it all the way through unbroken. I wasn't feeling very good before I started this WOD so I suppose I should be stoked with the PR!
Saturday 6/13/09
Warmup
140-140-140
My form was feeling a bit sloppy at first. My lower back was super sore from the back extensions earlier this week, and it made it way harder to do the front squats. I just felt like I couldn't keep my elbows up today!
"Gwen"
15-12-9 reps of Clean and Jerk. No resting with the bar on the ground in each round, but you can rest as long as needed between rounds. Find the maximum weight you can use.
I used 85#. That was pretty dang hard. I really don't think I could have gone harder.
Then, I spent all day yesterday teaching a women's Mountain Bike Clinic in Helena. I was in charge of an Advanced group of riders, which basically meant that we did a TON of climbing. Needless to say, my legs were pretty toast from the morning clean and jerks. That, combined with being out in the sun all day left me pretty dang tired. Today was a much needed rest day. Tomorrow, another opportunity to lay it all out on the line.
Oh, good news! I just got 2 personal training clients for 12 sessions each, which will take me from here through the games. I am stoked! It's definitely going to make me a LOT busier for the next 3 weeks...but that's better than being bored, right? Tomorrow is also the start of our next On Ramp program, and we have a full house, so I am really excited!
Tuesday 6/9/09
Warm up:
- 3rds easy 'Cindy',
- foam roll hammies,
- DROM,
- OHS practice with light weight
WOD:
100 OHS @ 65#. Every minute that rolls around the clock, do 7 knees to elbows, the clock doesn't stop and you start squatting again when you have finished the KTE.
This took me 10 minutes. Did I mention how terrible I am at KTE? I am good at OHS - I never had to break up any sets, and I got 23 squats in the first minute.
Post WOD: 3x250m Row with equal rest.
57.7, 58.0, 57.9. Ouch.
Wednesday - Rest
Thursday 6/11/09
Warm-up:
- 1k Row in 4:39, easy.
- DROM.
- 3x10 GHD situps and hip extension
- 2x5 back extension (wow, these are tough!)
- Deadlift 85x5x2, 125x3, 175x1
215-235f-235f-215-220-225-230-235f
Post WOD: 2k row in about 9:56.7, easy. Stretch and foam roll.
Friday 6/12/09
Warm Up:
- 3 Rounds:
- 100 singles
- 6 ring dips
- 12 squats
"Helen"
3 Rounds for time of:
400m Run
21 KB swings
12 Pullups
8:12 PR by 2 seconds. A lot of pain for not much gain! KB swings felt slow today, and therefore my grip was pretty much gone. I fell off the pullup bar with 3 pullups to go, which was a bummer. I got right back on but I was bummed. Last time I made it all the way through unbroken. I wasn't feeling very good before I started this WOD so I suppose I should be stoked with the PR!
Saturday 6/13/09
Warmup
- 1k Row in 4:50ish
- DROM
- Berg WU 3x with 35# bar
- Front Squat 35x5, 85x3, 125x1
140-140-140
My form was feeling a bit sloppy at first. My lower back was super sore from the back extensions earlier this week, and it made it way harder to do the front squats. I just felt like I couldn't keep my elbows up today!
"Gwen"
15-12-9 reps of Clean and Jerk. No resting with the bar on the ground in each round, but you can rest as long as needed between rounds. Find the maximum weight you can use.
I used 85#. That was pretty dang hard. I really don't think I could have gone harder.
Then, I spent all day yesterday teaching a women's Mountain Bike Clinic in Helena. I was in charge of an Advanced group of riders, which basically meant that we did a TON of climbing. Needless to say, my legs were pretty toast from the morning clean and jerks. That, combined with being out in the sun all day left me pretty dang tired. Today was a much needed rest day. Tomorrow, another opportunity to lay it all out on the line.
Oh, good news! I just got 2 personal training clients for 12 sessions each, which will take me from here through the games. I am stoked! It's definitely going to make me a LOT busier for the next 3 weeks...but that's better than being bored, right? Tomorrow is also the start of our next On Ramp program, and we have a full house, so I am really excited!
Labels: 2k row, clean and jerk, Gwen, Helen
posted by jenna at
8:16 PM
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