The personal site for ME!
1.) Every 1 minute for 8 minutes: 1 x Power Clean
2.) Work up to a 1RM Front Squat
I haven’t lifted in forever so I’m stoked with that lift.
Conditioning:
TIME: 10:00
My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than previous attempts.
1. Strength
Front Squat: 3-3-3-3
Felt pretty good. Really need to get back to strength stuff again.
2.) Conditioning
10 minute AMRAP
Start with 2 reps each, increase by 2 reps each round.
Result:
Wow, that was way better than the last two times I did this (Aug 2016, Oct 2015) . Felt good too. I didn’t take any in-round breaks until late in the round of 10s. Pacing felt good. Cardio felt good. OHS even felt good and I did them all unbroken which surprised me.
Two big differences between this time and the previous times:
1.) Strength
Front Squat: 3-3-3-3
Felt good, but also like I haven’t lifted heavy in forever… which is true.
2.) Conditioning
“Running Christine” (because I don’t have a rower)
3 Rounds:
TIME = 16:37
A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.
1. Strength
Front Squat: 3-3-3
Not bad.
2. Conditioning
Helen: 3 Rounds
Time: 14:43
Overall I’m pleased with this. Relatively even splits, although the last round was for sure slower. I really appreciated the yellow jacket harassing me on round 1 and making me nearly drop my kettlebell.
Repeat of this WOD from CC last year
1.) Every 1 minute for 8 minutes: 1 x Power Clean
2.) Work up to a 1RM Front Squat
Back felt tweaked so I didn’t push this one at all. Felt strong, but just a slight muscle tweak on my right side.
This felt great and I could’ve done more if I had more time. Pretty happy with this lift.
Conditioning:
TIME: 8:15
My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than 2015. Between not doing pull-ups and being about 10 pounds overweight was rough.
Back at it!
1. Strength
Front Squat: 3-3-3-3
Felt pretty good. Really need to get back to strength stuff again.
2.) Conditioning
10 minute AMRAP
Start with 2 reps each, increase by 2 reps each round.
Result: Finished the round of 12 exactly at 10:00. Very please with that – just 3 reps off last October when I was training on the bar more.
1.) Conditioning
3 Rounds:
Time: 8:37
For whatever reason this was over a minute faster than last time 3 months ago. Good weight. Good pace. Fun one and great way to get back to a CF style workout.
1.) Strength
Front Squat: 2-2-2-2-2
225 across
I was hoping for 235+ on this, but wasn’t feeling very strong in this today. Core felt less stable then usual.
2.) Conditioning
4 Rounds:
Time: 14:20
This was a good “get back to conditioning” workout. Felt good and strong the whole way through. Pace dropped off as I went mostly from push-up fatigue.
1.) Conditioning
12 min EMOM:
Result: The front squats were killing me. I technically finished the last 5 reps after time expired, b/c I finished the 10x deadlifts on round 11 right at the 1min mark. Good conditioning WOD for me, but maybe a little too much on the front squats.
I actually modified a CompTrain WOD to get this, where I subbed the front squats for a 15 cal row. Not the same thing :).
1.) Conditioning
3 Rounds:
Time: 9:58
Really need to get back on the conditioning train. This first round felt good, then the 10 rep squats into the burpees was a tough combo. Good weight. Need to redo this one more.
