Monday November 1 2010

Strength

Banded bench press
1 - 1 - 1 - 1
75 80f 80f 77.5

WOD

5/21-5/15-5/9
KB swings, 24kg
Chinups (don't remember which band)

7:13

Wednesday October 13 2010

WOD

Helen
3 rounds
400m run
21 KB swings, 16kg
12 pullups (purple & black)

15:15

Compare to April 7th. 4+ minutes faster today with heavier KB and less assistance on pullups.

Wednesday October 6 2010

WOD

21-15-9
KB swing, 24kg
Box jumps, 20"

16:00

Tuesday September 28 2010

Skill

Box squat tech

WOD

21-15-9
KB swings, 20kg (RX:24kg)
Ring dips, purple

10:57

Thursday September 2 2010

Open gym, made up the workout from Wednesday

WOD

20 each (RX in brackets):
Deadlift, 115lb (190)
KB swing, ?? (24kg)
OH squat, 33lb (80)
Burpees
C2B pullups, green
Box jumps, 20" (as RX)
Cleans, 65lb (as RX)

14:11

Monday July 12 6:45

WOD:
KB Breathing Ladder
30 minutes
18 rounds (17 full rounds, + 7 swings in the last 30 seconds, couldn't make it!)

Also, did 5 pullups on the purple band, 2,1,1,1 and 5 consecutive ring dips on the purple band. I also did a short hang on the bar, since my grip strength was my point of failure on the kipping pullups. Want to work on my grip also.

Noticed that my wrists felt quite clunky on the KB swings, and dropped my weight down from 16 to 12 after I dropped one. Mostly felt it on the downswing.

Have been doing 5 pushups nightly in support of my full pushup, set of 15 - 20 goal. Working on lowering slowly and core stability, since my midsection is still bendy on the way up (think "the worm").

Monday 21st May 2010

Strength:
Split Jerk yay
1 - 1 - 1
95 105 115

also, 3 unsuccessful attempts at 125.

WOD:
12 minute AMRAP
3 ring dip (purple band)
6 KB swing, 16kg (rx:24kg)
12 OH lunge, 35lb

6 & 1/3 rounds