1/25: S: pull ups. WOD: 5rft ring push ups/db row/wall squat/lat raise

Skill:  Dead-hang Pull-ups

10 sets of 3 reps starting a dead hang position and completing full chin above the bar.

**Use bands, weight vests, weight as needed

I tried with the band again. I was able to get half way up this time. Despite how embarrassing that is, it's an improvement. I couldn't lift more than an inch or so before. So, ok. 

I sat at a very low angle, lower than anything I've done in wods, and in a set of three, almost every time was: alright, still alright but not as easy, tough. So, I probably could have gone lower, but I started in a position and stayed there. It was tough, so, I'll change how I do wods now so that I can get more from it and actually work myself. slacker.

GOAL: Recovery Not for time or Speed. 5 rounds of

• 5 x Ring Pushups
• 20L/20R x 1 Arm Bent over dumbbell row 50/35 or use a KB suitable for ROM
• 10 x Wall Facing Squats 
• 15 x Bent Over Lateral Raises

ACTUAL: did it all in 20 min, 8 sec. SO CLOSE.

Did all 10 sets as low ring rows. It was HARD! I could *kind of* do them from the rings, but it wasn't clicking. I started with them like, between knee and hip length. I could do 1, but it took everything I had. He had me move to around waist height, and I couldn't wrap my head around the position of body vs arms. But I tried one, barely got it. He moved me to the bench for push ups.

dumb bells were the 18lb kettlebell (or whatever the black stripe was) and I'm grateful.

lats were 5lb plate, and I'm VERY grateful. My left arm couldn't raise as high as the right.

1/22: S: sumo DL 5x5. WOD: RFT row/push up/muscle up

Strength: Sumo Deadlift

• 5 sets of 5 @ 65% of 1 RM 

115 for deadlift. I think 65% was 118? should should have gone up a little.

GOAL: 10 Min Cap, 3 RFT OF

• 21 X Cals Rowing
• 12 x HSPU
• 6 x Bar Muscle UP'S

1.     * Scale HSPU to 9 or Strict FULL ROM Pushups

2.     * Scale Bar MU to RIng Row/Dip 

ACTUAL: 2 rounds + 8

very, very far from what I thought I could do. It was rough. disappointed.

1/19: WOD: complete stuff for time

GOAL: 5 Rounds for time of

• 3 x Rope Climbs
• 10 x KTE
• 21 x Walking OH Lunges 45/25
• 4 x Power Snatches 135/95
• 12/10 Calories on Assault Bike

ACTUAL:  3 rounds + 8

ring rows instead of rope

kip instead of KTE

15lb lunges

65 snatch

1/17: WOD Do things in specific time - 3min, 6min, etc

Goal: complete in 3, 6, 9 and Complete for time

• 30 x Box Jumps 24/20
• 20 x Wall Ball 20/14
• 30 x Alternating DB Snatches 50/35
• 20 x TTB
• 30 x Double KB Clean 53/35
• 20 x Calories on Rower

Actual: 45-64-70-78.

So,  you have 3 minutes to do all of the above in that order. You then have 6 minutes to do all of the above in that order. 9 minutes. 12 minutes.

I did Box steps, a 10lb wall ball, and the 35lb dumb bell.

Fucked myself, mentally. Realized how slow I was going when compared to everyone else (yes, I know I shouldn't) and just couldn't stop crying. I'm pretty ashamed of that.

1/6: S: 65lb power snatch. WOD: 18 min rft of partner - 1 row, other 10 DB squat snatch 35lb, 10 burpee, 5 95lb deadlift.

my power snatch max was 65lbs

(15-10-10-15-15)

I managed to do the dumbell squat snatches! even with my left arm.

instead of the sandbag cleans, we did 95lb dead lifts

(I felt TERRIBLE for putting mary through so much rowing)

I don't recall how many rounds we did... 4? 5?

1/5: WOD: 5 rft 6x ring muscleups, 25ft handstand walk, 8 HSPU

GOAL: 5 rft of 6x ring muscleups, 25ft handstand walk, 8 HSPU

ACTUAL: 4 rounds + 9 of 

• 6 ring row + 6 bench dips
• 15 knee pushups
• 4 wall walks (hell yeah I did these!)

I did 3 full rounds. 4th round was:

6+6

15

0+skipped to 6+6

1/3: WOD: 12 min amrap 1x 35lb snatch, 3x power jerk, 60 jumps

GOAL: 12 minutes amrap 1x 55lb snatch, 3x 55lb power jerk, 60 jumps

Got through 5 with weight of 35lb. I *might* have been able to do more, but as it was, I took a long time with breathing. 60 single jumps is tough. And tbh, I was scared since I left my inhaler at home.  But, I hit all 60 in 1 go once, and hit 30 and 30 twice. Major improvement!

1/12: WOD: 9 min amrap 1 power snatch 55, 3 bar burpees (escalating each round – 1/3, 2/6, etc)

The warm up was just getting ready for the WOD, which was intense.

GOAL:

• 9 Min AMRAP [Each Round escalates as 1/3, 2/6, 3/9, 4/12, etc]
• 1 x Power Snatch 135/95 (I did 45lb)
• 3 x Bar Facing Burpees
• Each Round escalates as 1/3, 2/6, 3/9, 4/12, etc

• 7 Min AMRAP
• 10 x Wall Ball 20/14 (I did 10lb)
• 10 x Box Jump Overs 30/24 (I did 20” box steps)

• 5 Min AMRAP of
• 3 x Stone Over Shoulder 150/100/70/50 (I did 50)
• 1 x Rope Climb (I did 10 ring rows)
• 6 x Calories on Assault Bike

ACTUAL:

• 9 min for 4 rounds
• 7 min for 3 rounds
• 5 min for 2 rounds + 4

1/10: WOD: “Cindy” then 3 min for 50 TTB then 10 min for 5 rnd 10 thruster/20 sit-ups

The warm up was a set of 10 rounds: 45 sec row, 10 sec rest. We took an average for our meters rowed in 45 seconds. Mine was 174.6.

GOAL: 10 Min AMRAP of

• "Cindy"
• 5 x Pullups
• 10 x Pushups
• 15 x Air Squats

• 3 Min Clock
• Complete 50 x TTB

• 10 Min Clock, 5 Rounds of
• 10 x Thrusters 75/55
• 20 x Ab Mat Situps

ACTUAL: 10 minutes to do these rounds. I did:

• Cindy: 5 rounds
• 25 TTB
• 2 round + 26 reps

1/8: S: 175lb deadlift. WOD: 3 rft 30 double under, 15 sumo DLHP @ 55, 9 burpee over the bar

I fucking sprained my foot like 4 steps into the warm up!!!! Not as bad as in October, but the same motion. I was relegated to no jumping, and warming up on the assault bike. Well, I went longer than I have before at a better pace. So, 2 months in, and there are real changes. Go me!

Worked on creating a max deadlift. I hit 175lbs. I think with more time I could have gone hither, but not by much, so this is a really good starting point.

WOD:

GOAL: 3 Rounds for time of

• 30  x  Double Under's  
• 15  x  Sumo Deadlift High Pulls 75/55  
• 9    x  Burpees over the bar

ACTUAL: 1 round + 27 of 15 cals - 12 DLHP - 9 burpees

I had to change from double unders (which would have been 60 single unders) to 15 cals on the bike. Only 12 deadlift high pulls (at weight), and then fail burpees with no jumping. I already do fail burpees, but I can squeeze a little hop in there. But, foot. Everyone was supportive and making sure I was taking it easy kind of, and not hurting myself. That was nice.