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.

Monday July 19 6:45

WOD:

3 rounds for weight

1 shoulder press
3 push press
5 push jerk

52.5lb, 62.5lb, 70lb

New 1RM shoulder press, new 3RM push press (no previous, but this felt semi-close), new 5RM push jerk (no previous, think I could go for more).

Monday 10th May

Skills:
Jerk

WOD:
AMRAP:
Jerk (65lb) in 10 minutes
- while every minute on the minute perform 5 burpees

24 jerk

Wednesday April 21 2010

Date Night WOD:
choose a Hero WOD (for girls) or a Girl WOD (for guys)

Roxy and I chose DT - no running :)
5 rounds for time:
12 deadlift
9 hang power clean
6 push jerk

2 rounds completed @ 65lb, last 3 rounds @ 53lb (rx:155lb, maybe 105lb?)

14:10

Friday April 2nd

Skills:
Max pullups
1 with the green band
Push jerk

WOD:
7 rounds for time:
3 push jerks, 57.5lbs (rx: 95)
6 push ups (on knees)
12 abmats

Got frustrated with the pullups, I could get 3 in a row on the green band on Monday.

Happy with the WOD, kept pace pretty good (with Jill) up until the middle of the 5th round, lost a bit of time on the abmats.

Foundations 5

Skills:
Shoulder press
Push press
Push jerk
I seemed to get the movements right fairly easily, in part because I didn't seem to have the "range of motion" issues that were common in the class, an effect of lives lived I suppose. I did get confused with the push jerk, overthinking the components I think!

WOD:
21-15-9 for time:
Push press (33lb)
KB swings (12kg)
Abmats
7:36 ...1 second slower than the next to last person :(