WORKOUTS
Challenge WOD: Nancy
5 RFT of:
Run 400 meters
15 Overhead squat, 95/65 lb
BtW mean time: 17:21
WOD 2: Doubles-Runs (mainsite 110916)
5 RFT of:
35 Double-unders
Run 200 meters
BtW mean time: 10:41
WOD 3: Fran
21-15-9 reps of:
Thruster, 95/65 lb
Pull-ups
BtW mean time: 6:34
STRENGTH
SWOD 1: 5 – 3 – 1+ Deadlift
SWOD 2: 5 – 3 – 1+ Back Squat
SWOD 3: 5 – 3 – 1+ Shoulder Press
SWOD 4: 5 – 3 – 1+ Bench Press
The weights for this are 75%, 85%, 95%, working off 90% of your (Wendler adjusted) 1RM. Remember, the last set is as many reps as possible until failure. Post the number of reps of your last set.
GYMNASTICS
GWOD: L-sits
5 Rounds of max effort: L-Sit holds
A great opportunity to use our new parallettes!
MOBILITY
MWOD 1: Squat Test/Pistol Work
MWOD 2: Hip Flexor
I did WOD3 and these were the weights I used:
overhead squts:
15-25-35-45-55
front squats:
25-35-45-55-65
back squats:
25-35-45-55-65
[b]Challenge WOD: Nancy[/b]: 13:43 (PR). Our altiusathletics programming works! This was a PR by 33 seconds, after just doing Nancy about three months ago.
Still, it just amazes me how much the runs slow down on this WOD. I feel like I’m at a crawl by round 5. But the only difference between last time and this one were that I moved the weight from the ground today instead of the rack, so the runs must have been better than last time.
I also feel like I need someone to double-check me on the depth of my overhead squats.
This is from this past Friday.
Overhead Squat
85-105-125-145-165-170PR-175F
Front Squat
135-155-175-195-215PR
Back Squat
175-195-215-225-230F
I failed on my PR for the back squats; I was just worn out by the time I got to that last set after doing all those other heavy squats. But I set two new PRs! I was really surprised and happy with my OHS-I didn’t think it was that high since I’ve never done over 95 before.
WOD 3: Fran
95lb@6:10. I attempted to kip, then realized how inefficient I was and just did static pullups instead.
[b]WOD3: Fran[/b]: 5:01 (PR). This was huge for me. Previous PR was 6:22, and that was just four months ago. Fran always scares me. I didn’t even feel all that great. But the altius programming must be doing me good! (Also, butterfly kips helped.) Did entire first round unbroken in 1:17. Then the rest was uglier than a chicken fight.
From class today:
2RFT
75 Wall-ball shots [25#]
65 Jumping Pull-ups
55 Walking lunges
45 Pushups [feet on bench, hands on two medicine balls]
35 Sit-ups [GHD]
My order: push-ups, GHDs, jumping pull-ups, WB shots, lunges
Time: 26.06
This was surprisingly fun. I really felt pretty good when I was done, but my abs really were killing me going into that second set of WB shots. Those modified push-ups were harder on my abs than the GHDs.
WOD 2: It’s amazing the difference in double-unders once I get tired. The first set was nearly unbroken but set two was ugly!
Good to hear from you, Dani!
[b]SWOD1[/b] (deadlift): 240-275-310(11) I remember just a few years ago nearly crumpling under the weight standing upright with 295 pounds just once. This is pretty cool.
[b]SWOD4[/b] (bench press): 115-130-145(8) I am no longer afraid of being crushed under a barbell doing this movement.
[b]SWOD3[/b] (shoulder press): 90-100-110(5) I believe my shoulder press is exactly the same as it was three years ago. I don’t understand this.
[b]STRENGTH[/b]
SWOD 2: 5 – 3 – 1+ Back Squat
135-175-195(1)
[i]ONE was the best I could do at 195#[/i]
[b]WOD[/b]
WOD 3: Fran
21-15-9 reps of:
Thruster, 95/65 lb
Pull-ups
[b]TIME: 3:21, as rx’d[/b]
My last Fran on 8/23 marked a new PR for me of 4:05. Today’s 3:21 time is my NEW PR and marks, undoubtedly, the hardest I’ve EVER worked to break a personal best. 🙂 I was shaky for a good half-hour after that immense effort.
THAT IS AWESOME TIMES CRAZY TIMES INSANE!
To get a PR of 4:05 [i]a month ago[/i]–and then to best that by 44 seconds!!
A few months from now you will be doing Fran in negative two minutes! Fran will actually be performing housework for you.
3:21 is the [i]fifth-fastest Fran time ever posted[/i] by a woman on Beyond the Whiteboard. It is faster than 97 percent of the women on that site.
You rock the Field House, Christy McAwesome.
I’m REALLY feeling Fran today…major soreness. My new goal is to work nothing short of what I did yesterday in any future WOD. What a sure-fire way to build the endurance and stretch the lung capacity! 🙂
@Christy – Congrats on the new PR for Fran! You’ve set the bar high for the rest of us doing that wod this week.
[b]WARMUP[/b]
30 KBS, 1 pood
25 K2E
25 double unders
30 back extensions
30 abmat situps
100m farmer’s walk, 1 pood KB each hand
100m overhead carry, 55#
[b]STRENGTH[/b]
SWOD 3: 5 – 3 – 1+ Shoulder Press
75-95-105(1)
[b]Challenge WOD: Nancy[/b]
5 RFT of:
Run 400 meters
15 Overhead squat, 95/65 lb
[b]TIME: 12:03, as rx’d[/b]
Challenge WOD: Nancy
15:43 Minutes
Fran – used 25lb and did jumping pull-ups. 7:01
Challenge WOD: Nancy
5 RFT of:
Run 400 meters
15 Overhead squat, 95/65 lb
Time: 12.30 Rx’d
I did this wod about six months ago, and it took me somewhere in the 19 minute range. I guess I’ve come a little ways since then =)
My strategy going in was to just keep a steady pace the whole way through, which I feel that I accomplished well. I started off at a fast, but maintainable speed and really pushed to keep that up. I got faster on the OHS’s as the wod progressed – I did the first set in two tries and the last set in one shot.
Had fun with this one…
Fran
Time – 5:35
I used 30 lbs and replaced pull ups with ring rows.
Did Fran tonight!
7:45 rx’d (PR) My last PR was 10:10…a [i]very[/i] long time ago. And last time I attempted Fran I had a 10 minute cap (or 15 I don’t remember) and I got a DNF. So this is really… [i]really[/i] exciting!
Congrats to all the Fran PRs…oooh how sweet it is!
WOD 2: Doubles-Runs
5 RFT of:
35 Double-unders
Run 200 meters
Time: 13:48 – if only I could keep my double-unders "under" control! Fun stuff though. Will be massaging some shin splints tonight…
WOD2: 19:09
Scaled to 3-for-1 singles, I can’t do double-unders. Hit my second wind around the middle of the 4th round… it felt amazing.
I decided to do a 5km run because it was so nice tonight, time was 23:26. This was my second time running it and beat my last time by over a minute.
[b]SWOD2[/b] (squats): 170-190-215(8)
[b]WOD2[/b] (doubles-runs): 9:29. Double-unders were double ugly.
Awesome job on Fran, Tabitha!
Happy Trumpets everyone!!!
came at lunch for a super-quick WOD…
"Helen"
400m run
21 KB swings, 1 pood
12 pullups
10:08
This was slower than usual for me; I think I was a little intimidated by the pressure of working out alongside the freshman P.E. class. 😉
Wow, THAT looks like a fun P.E. class! They look like a fun and energized group.
Fran
21-15-9
Thrusters 45lbs
Jumping pullups
Time: 7:08
WOD FRAN
I had to use 25 lbs for the thrusters since I am still working on gaining my upper body strength back. ha
my time was 6:15 min
WOD 3: Fran
Thrusters-30lb
I did ring rows instead of pull ups.
Time: 5:40
Nancy
400 m run
15 OHS 65#
19:01 Rx’d
I’m not sure if I made it to full depth with all the squats. It was rough. The first 4 rounds I broke into sets of 10 and 5 and it was working pretty well, the last 5 were alawys killer. The 5th round I failed on my 8th one and broke it into 7 and 8.
My hips were REALLY tight for this one, so I did some couch stretching afterwards, and they feel a little better.
WOD 2
5 RFT
35 Double unders
200 meter run
my time was 14:58 min.
It was a nice workout, especially for my calves ha. Not too bad but I will shoot for a better time next time =D
WOD 2: Doubles-Run
105 Singles
Time: 12:08
WOD 2:
5 RFT
70 jump ropes
200 meter run
Time: 15:30
WOD 2
Did 105 singles instead of 35 double-unders per round
Time was 14:46
FRAN
21-15-9
Thrusters 45lbs
Jumping pullups
YAY! I did this fun work out in [i]6 minutes[/i] flat. I have nothing else to say.
FRAN
21-15-9
Thrusters 85lbs
regular pullups
Good workout! Like the tight feeling in the arms…. Time: 6:12.
WOD 3 – Fran
7:10