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Friday, January 2nd, 2009

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"WOD" was "GRACE"

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Which is...

 Clean & Jerk x 30 

For Time

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Time: 6:08 (My Time)

(I used 95lbs)

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Our warm up was....

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GHB AB x 30

GHB Back x 30

Pull-Up x 10

Push-Up x 10

Med. Ball Clean x 10

Handstand x 3

Clean & Jerk (95 lbs) x 7

Work on something your not go at for 5 mins!

(I did Handstand Push-Ups)

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After I did give or take a 20mins ROW (with stops)

and 6min Jump Rope...

Gayle, that's a great time and an impressive weight. Nice work!

Thanks Tami!

Yeah I think I could have gone heavier! We'll see next time

I wish I could clean 95 lbs.  I seem to be stuck at 78.  I'm just too chicken to get under the bar.  Taller people have a mechanical advantage over short people on this one.  They have the gift of TIME.  The longer it takes to get to the same relative height, the longer it will take to drop to the proportionate minimum height for a successful catch.  This is one of the few lifts where taller people have an advantage.  

Go heavier only at a slight sacrifice of time.  It looks like if you can C&J more than 95 lbs, you should do it at the heavier weight.

Monday January 5th, 2009

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WOD was 3 Rounds "1min MAX"

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Wall Balls

Kettle bells

Box Jumps

Air Squat

S. Pipe

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After that I did Snatch "The Lift"

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and ROW 15 before and after!

**I would post PIC but have NO TIME

Go to my Gallery and they are posted there SORRY!

Tuesday January 6th, 2009

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WOD was 3 Rounds of...

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DeadLift 1.75 x BW x 3 (195 lbs)

Squat Clean x 4 (65 lbs)

Pull Ups x 25

Dips x 25

Double Unders x 15

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For time: 33:06 (My Time)

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This was a HARD ASS Work Out!!!!

Hands down HARD!!!

Thursday January 8th, 2009

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WOD was...

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O.H.S. x 50

Pull Ups x 50

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For Time: ??:?? (I didn't finish)

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Right now I'm still learning how to do Over Head Squats so I stayed in a zone working on them vs. doing the WOD....

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The trick to OHSs is to drive your shoulders up in your ears.  When you do that you can just let the bar rest back a little behind your head.  For all other squats, I try to keep my neck neutral, but for this one, I do look up a little, but not much.

OHSs are a bear!

They are a BEAR!!!

You know something Emily... I found it a bit easier to look up but my trainer said not to...

Hmmm... I'll get it!

but MAN ALIVE my shoulders and arms were SORE and still are

Friday, January 9th, 2009

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WOD was....

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 2 Person Teams...

Ring Push Ups x 100

Air Balls x 100

Burpees x 100

Ring Dips x 100

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All for Time: 24.39 (my 1st round)*

                      37:00 (my 2nd round) w/ Partner

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*I didn't have a Partner so I did 50 of everything the 1st Round...

and on the 2nd I had a Partner and we split 50 of everything because she was new...

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MY ARMS ARE SORE!!!

Saturday, January 10th, 2008

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WOD was....

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400m Sprint

Double Unders x 20

Thrusters x 7 <---- My arms were too sore so I did Front Squats

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For Time: 16:19 (My Time)

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Great Workout!

I didn't stop once for the RUN!!!

and we did an 800m Run for a warm up!

I'm getting better

Monday, January 12th, 2008

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WOD was....

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4 Rounds of...

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O - Snaps 1min MAX (avg. 6)

Tire Flips 1min MAX (avg. 4)

Row 1min MAX (avg. 130 - 140m)

Pull - Ups 1min MAX (avg. 7)

Wall Balls 1min MAX (avg. 14)

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Good workout!

I think I could have pushed harder!

Had to take the 2nd class because I was late

It was just me and my buddy Josh

**Did a Video of it so maybe this weekend I'll post it

BOOYAH!

I SUCK!!!

I didn't most any of my WOD's since the 12th....

Bad Gayle BAD!!!!

Sorry Guys!

I'll do better PROMISE!!!

****Note****

I did take Pictures of ALL MY WOD'S Check the Gallery Link at the top!!!

((hugs))