Hip-exploding Annie

I trundled off to the Atii Fitness Centre with Boz this lovely Saturday afternoon. Our plan was to do a kettlebell Annie, with KB swings instead of the usual double-unders. I knew I would be substituting something else for the situps too, since that is still a problem with my low back injury.
I decided to substitute half the number of wall ball for the situps, and then Boz had an issue with the situps too. His answer was to just go for it, and do the full reps of walls balls. That is 150 wall balls, and 150 kettlebell swings for the Boz. That's right, it was the entire Karen workout plus a whole bunch of 1 pood swings as a bonus. Good for him, but that is a lot of violent hip explosion!

Strength:
3 rounds of this complex, increasing weight each round:
1 shoulder press, 3 push press, 5 push jerk
60-65-70

Then, I tried 75lb for a shoulder press, and made it, for a PR!

WOD:
25 wall ball (5kg)
50 KB swings (20lb, Russian style)

20 wall ball

40 KB swings

15 wall bal

30 KB swings

10 wall ball

20 KB swings

5 wall ball

10 KB swings

12:43

Good times.

Wednesday December 1 2010 7:45pm

Strength

Deadlift
5 - 5 - 5
165 175 180

The 180 was really my max, the last couple reps were not pretty, rounded back for sure. First time doing heavy 5 reps.

WOD

30 back squats, 95lb (RX: 75% bwt = 125)
240 single skips (RX: 80 DU)
30 lunges, 45lb

11:59

Double unders are killing me!

Monday November 29 2010 7:45pm

Strength

Shoulder press
5 - 5 - 5 - 5
55 65x3 60 62.5

PR for 5.

3 x 8 ab rollouts

WOD

5 rounds
10 pushups (went to knees after failing on 10th rep in 3rd round!)
10 pullups (purple & black)
UNBROKEN

7:24

Saturday November 27 2010 7am

Sots press
1 - 1 - 1
48 53 58

Snatch
1 - 1 - 1 - 1 - 1 - 1
53 58 63 68 73f 73f

Dropped the last couple right at the bottom, felt like I had it, then dropped that bar forward right before I tried to stand it up.

Fun times.

Wednesday November 24th 2010

Strength

Front squat
5 - 5 - 5
95 105 115 pr

WOD

12 - 9 - 6
135lb deadlift (RX: bwt)
box jumps, 24"

6:08

Started with the bar at BWT, but realized it wasn't going to happen. Did a couple reps at 155 and Jesse told me to go to 135lb.
I was sick and miserable, and felt it all the way through the workout. But, all good.

Thursday October 28 2010

Open gym

4 x 500m row
1:52.8, damper 6, PR
1:58.3, damper 6
1:57.7, damper 7
1:57.9, damper 7

Monday August 30 2010

Strength

Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)

WOD

10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint

12:13