Submitted by benjamin on Wed, 2014-08-06 20:00
3 POWER CLEANS + 1 PUSH PRESS20 minutes to find heaviest set
ST PATRICK'S REGRET5 Rounds for time5 Snatch/Power Snatch 115/85#10 Overhead Squats 115/85200m Run
Compare to 2012-03-19
3PC+1PP - did two sets at 83#
WOD - 43# - 14:08 - Apparently my legs didn't get the "Yay I get to run" memo today. They fought me every step of the way.
Clean Complex: 2 sets at 78-1/2
WOD: 13:10 @ 43#
Complex: 135 x2 x4. I'm not happy with this I really wanted to hit 145. 145 would have been a push press PR but it's well within my clean range, but I failed the power clean.
WOD: 13:00 @ 65lb. I had delusions of doing this with 85lbs when I showed up today but I snapped back to reality pretty quick after testing reps.
Great time at my first-ever 6 am today. I also enjoy being able to avoid work to post these results.
Complex at 146#x2x4. Love those 5 1/2# plates.
Having leprechauns in my ancestry, I was looking forward to this WOD. 13:07 @ 65#. Kept a steady pace but broke up the OHS more than I wanted to. Fun & tough workout, worth it for that pot of gold at the end.
Ran 1.29m in 9:02 (Street, 7:01 avg pace, 7:02 fastest 1 mile)
Thats 5s better than my mile time on Tues and the pace graph is leagues more consistent.
Next up, 5s more for sub 7.
10x200m (rounds 1-5 are at your target mile pace; 6-10 getting consistently faster). Scaled will be 8x200m.
If you still would like to run a time trial (with your fellow H2Oers there to cheer you on), come to Endurance Club on Thursday.
Kicked it with the noon class today due to an alarm clock user error and a light work schedule today.
3xPC & 1xPP: 145# could have gone heavier, but my PC form is all over the place, so I want to get that under control before jumping up.
WOD: 13:23 @ 45# fuck yeah I got to run! Absolutely loved this WOD!!! Gonna go heavier weight next time.
Extra curricular activity 2rds strict pull-ups (4.5&3) and 2rds banded pull-ups (8&8).
Big thanks to Ethan for the help with my PC form!
Complex: 113 for a few sets
WOD: 12:42 53#, this was a good weight. All reps unbroken, but still felt like work.
Clean and push press complex to 103# for a few rounds
WOD: 15:50 @33 pounds. feel like I scaled this just right!
And to top off a great WOD there was a RAINBOW at the end of class!! :)
Endurance Club Pace Night
5x200m @ target mile pace (7:20 / 0:54) - 43.42, 49.0, 50.08, 51.7, 52.21
5x200m @ increasingly faster pace (sub 0:54) - 48.31,48.95, 46.62, 45.40, 40.07
As expected, I have a lot to sort out about sticking with a certain pace... but I was not alone in that learning!
No sarcasm: I love running WODs.
Complex to 83#
WOD: 13:25, 38#. Matched Shimmy's scaling from the 6am class and beat her by a whopping 6 seconds!
Complex: Heavy sets at 145, 165, 145. 165x3 is a Power Clean PR but I didn't think I'd get it again so back down to 145. "Delay the arm bend" helped as a cue and getting under it with fast elbows is still my main issue with the clean.
WOD: 65#. 18:22. Running after reps of oly lifts is a terrible ordeal if I don't have, like, completely perfect form. Basically this means abs and glutes tight to keep lower back in the exact right position. I spent more time during this WOD than I wanted to resting but it felt kind of important for my lower back at the time.
3PC + 1PP : 110#
WOD: 45# 17:30somthing? knew this was going to be a tough one because snatch and overhead squats are my 2 goats. happy to get lots of reps with these 2 movements because i definately need the practice.