Saturday, October 19, 2013

Fantastic end to the week!

Thursday was a great day.  I had three different people at crossfit tell me that they could tell I was getting smaller.  YAY!! 

Warm Up:
thoracic mobility
glute activation
Skill: ass-ist
3×10 romanian deadlift  ( I was able to do 90 lbs, much less weight than regular deadlifts.)
3×10, 1×15 BB glute bridge ( I went way heavier with this that I ever have before.  I used 140lbs)

WOD: Dels
20″ max effort sled drag, with 1:40 rest. Load up with as much as you can move quickly- stronger athletes will get bodyweight+. Repeat 8x.  (I used 135 lbs.  The most I've ever used before was about 100 lbs.)
after, grab a heavy kettlebell and swing (russian):
10 reps, 2 breaths
15 reps, 3 breaths
25 reps, 4 breaths
50 reps.
keep tech snappy and perfect, with as quick of a tempo as you can manage. (I used an 18lb bell. This was harder than I thought it was going to be.  Those last 50 swings were killer!)

I left Thursday feeling on top of the world. 


Friday was also fabulous!

Warm Up:
buddy row, get 500m each.  Teams of three.   ( I was able to row faster than I've ever rowed before.  Yay!!!!)
-rest when you get off the rower
-when a buddy transitions to rest, get 10 perfect squats.
Skill: snatch
thacker WU+
12 sets, ascending: snatch from position 2+snatch from position 1
Skill Option: KB ascendency 
one-arm swing, 10 reps
lateral swing, 10 reps
KB snatch, 10 reps.
switch sides, get 4 sets each side.
after, get 3×10 1 arm sott’s press
WOD: Hurler
20 pistol (alternating, 20 each leg) ( I did box step ups while holding a 25lb kettlebell)
then, 21-15-9 reps of

front squat 135/95 ( Used 45lb bar.....not even close to where I want to be on the front squats)

ring dip (not strong enough to do these yet, so I did pushups instead)

finish with 150x double under. ( For those that can't do double unders we were to attempt to do 50 and then do 300 single unders.  I actually was able to do 15 double unders.  15  !!!!!!!!!!!!!!!!!!!!!  I have never been able to even do 1 before.  I couldn't believe it! )


All in all it was a fabulous week!  I'm so thankful since the last few weeks I've felt down, weak and not very motivated.  I so needed a good week. 

It's a little chilly, but it's a clear blue sky and gorgeous outside.  Enjoy your weekend, I know I'm going to.  =)