Tues, 12/13

Result

• strength = form work (see 1st vid below why....)
• wod = 13:44 RX

As a reminder to myself, here's the bad form on the jerk

Better form on the jerk

Mon, 12/12

Result

• RX, good running weather; breathing a little better but still took it easy. Would've liked to have known my mile run time but didn't catch it.

Fri, 12/9

Me & Jax adding a lil extra fun into the wod (Ryan in background)

Thurs, 12/8

Result

• Strength:  90 - 105 - 115, felt heavy tonight
• WOD:  This wod really sucked, but mostly because of my upper chest congestion. The whole time I felt I couldn't breathe well enough, and as a result I slowed down immensely. But I finished, nonetheless. Not pretty, but done and overwith!

Wed, 12/7

WU
3x:
   10 pass thrus
   10 OHS
   10 KTEs
then Burgener WU

Strength
Snatch 5-5-5 (65%-75%-85% of WL, where WL={10#-1RM})

WOD
5-10-20-30-20-10-5
Ball slams (14/20)
Situps
then
AMRAP 10min jump rope singles

Result

• Strength = 15# form work for all 3 sets
• WOD = 6:26 RX and 1004 jump ropes

15# snatch work, still working on dropping under weight, as opposed to stepping out. The movement has earned me the new nickname "Swideswipe"

Liz & C moving so fast during ball slams the camera can't even keep up!

C & Liz working it!

Mon, 12/5

Fri, 12/2 (on cruise)

120 flights of stairs + 2 mi walk
(took about an hour total)

Thurs, 12/1 (on cruise)

5000m row
25:17

Wed 11/30 (on cruise)

WU
500m row
Then
10 rounds:
  10 pushups
  10 -  30# DB swings (sorta KB)
  10 situps
  5 burpees
  10 air squats
Result
Time:    22:17

Tues, 11/29 (on cruise)

WU
500m row
3x:
10 incline situps
10 pushups
10air squats

Then, not for time
5x:
50DUs
5 hspu
100yard run
14 lunges

Then, 500m row

Then, 25 min kata practice

Mon, 11/28 wod (on cruise)

While on our cruise, I took advantage of a couple of free classes they had to offer to see how they faired:

• 30min ab class
• 30min boot camp class - not bad, inner thighs were a little sore day afterwards (lots of almost SDLHPs)
• 500m row

Tues, Nov 1

Result:

• 13:26 using 35# & 20" box
• OHSes suck; I really have to struggle to lock in that bad shoulder. It feels so weak. At that weight, it's not hurting (which is good) but it tires out so quickly that it gives way. I fell back on the rumpus one time, trying to overcompensate staying on my heels and not leaning forward. Despite how badly they feel, Jax says they look pretty good. I guess it's the silver lining in the cloud.
• On a prouder note, I did this wod last year about 10months ago at only 15# on the OHS (proof my shoulder is gradually getting better!!) and the 18" box. My time has gone up almost 2 minutes, but I've also done heavier weight and a higher box. I'm pleased.

Sun, Oct 30

Result:

• Strength = 83#x3, 93#x3, 103#x3, 103#x3, 103#x3; felt heavy today for some reason
• WOD = 5 rnds + 3 windshield wipers

med ball cleans into wallballs

nice squat!!

Jax + C doing windshield wipers (75#)

Sat, Oct 29 -- Carey WOD!!

So... I got to test out a new WOD, based on movements, skills, things I like in the box. The result?

WOD:
3 rnds
50 DUs
10 box jump burpee pullups (20")
25 situps

Result:

• 9:44 RX

It was a gasser!