My hands are ripped and my body hurts!

August 14, 2009

Strength: Find 1RM Deadlift

(183#)

WOD:

5x3 Weighted Ring Pull Ups

(10-15-20-25x2-20)

August 13, 2009

Strength: Push Jerk 5x2

(?)

WOD:

Daniel aka HELL!!!

50 Pull Ups

400m run

21 Thrusters

800m run

21 Thrusters

400m run

50 Pull Ups

(24:28 @63#)

As you can see, these 100 pull ups absolutely killed my hands. I will also say that I have never been more angry and upset during a workout than this one. I wanted to cry, I wanted to scream, and I definitely wanted to kick something. 20 pull ups left to go and my hands looked like this. I felt like I was going to throw up and I just didn't want to do it..... but I did. I finished and am now able to tell this workout to go pooh on itself.

August 11, 2009

Strength: Find 1RM OHS

(83#)

WOD:

2K Row

Followed by 6 rounds of:

20 Box Jumps (24")

10 Wall Balls (14#)

(26:05)

August 9, 2009

Strength: Find 1RM Squat Clean

(103#)

WOD:

Heavy Running Grace

400m run

15 squat clean and jerks

400m run

10 squat clean and jerks

400m run

5 squat clean and jerks

(15:42 @73#)

August 8, 2009

WOD:
10-1/1-10 Ladder:

HSPU

Muscle Ups

(54:52 w/HSPU: Blue and Green Bands- Muscle Ups: jumping transitions and ring push ups)

August 6, 2009

Strength: Back Squat 5x2

(133#)

WOD:

21-15-9

Dead Lift(123#)

Box Jumps (24")

Ring Dips (Negative)

(13:16)

Muscle Ups...

... are almost within my grasp!!! I can jump pull up (almost kip) and then do a ring dip with a smidge of assistance. Sigh... soooooo close and so frustrating!! I also did my first (kinda) real handstand push up. I had bands to help and I only busted out three. I must say, I'm super in love with the gymnastics side of CF! Anyhoo, here's the first two Advanced Class WODs:

August 4, 2009

Skill Work:
HSPU
Muscle Up Progressions

WOD:
Tabata This!
8 rounds: 20 sec on 10 sec off
Pull ups (4 blisters on my left, 1 on my right)
1 min rest
Push ups
1 min rest
Sit Ups
1 min rest
Squats

(4,5,10,13=32)

August 3, 2009

WOD:
3 rounds of:
7 clean and jerk (63#)... I'm newly in love with the push jerk
10 burpees
7 snatch (43#)

7:20

This was one of those workouts that was hard going through, but at the end I wish I had done more weight.