17 December 2015 – FranAnnie

Warmup

2 rounds

1 lap run
5 Deadlift
5 Romanian Deadlift
5 Bent Over Rows
5 High Pull Clean
5 Upright Rows
5 Front Squat
5 Push Press

WOD

“Pick A Lady”

Options:

  • Fran + Annie (These are coupled with a 4 minute rest in between)
  • Nicole
  • Mary
  • Cindy

I chose…

Fran

21-15-9

Thrusters (42kg/28kg)
Pull Ups

4 min rest

Annie

50-40-30-20-10

Sit Ups
Double Unders

Time:

Fran: 10:04 (Rx)

Annie: 12:38 (Rx)

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14 July 2015 – BurPistol

Warmup: 
1km run
3 x sled pushes (‘there and back ‘ – 60m with 60kg loaded)

Strength
Deadlift
1×10 60% (60kg)
1×8 65% (80kg)
1×6 70% (100kg)
1×6 75% (110kg)
1×6 80% (120kg)

WOD
15 Minute AMRAP
5 Burpee Pull-ups
10 Pistols
15 Kettle Bell Swings (32,24)
Level 2 (24,16)
Level 1 (16,12)
ADV- Burpee Bar Muscle-ups

Score: 3 rounds + 5 pistols (L2)

Did jumping burpee pullups (as recommeded by my bio) and unassisted pistols with my heels on a 10kg plate as a scaled option – I surprised myself there, the plate under the heels really helps (even though its still challenging) and it gets the outside of the quad going like a Boeing! One day I’ll be able to get those done with no plate… Really tough WOD!

Deadlifts felt heavy, but good. I could feel that I’ve lost alot of strength in my core and need to build that backup (thats the reason why I didn’t lift at my true percentages). But we’ll get there 🙂

 

 

 

19 May 2015 – A Mile Thirty

Skill
Pistol

Strength
Deadlift
40% x 5 (60kg)
50% x 5 (70kg)
60% x 5 (80kg)

WOD
1 Mile Run (Pace of 08:16)
30 Pistols (TRX Assistance)
30 Toes to Bar V-Ups
30 Overhead Front Squats (50,35)
Level 2 (40,30)
Level 1 (35,20)

 

Time: 16:46 (Rx modified)

29 April 2015 – Pistol Dub’s

Changed things around and went to an afternoon class :). Good to see the peeps again.

Did some pistol progressions as well, they are alot harder when you don’t use your arms! I also found that my left leg is weaker on the pistol movement and more susceptible to caving in. Might have to do with resting on the clutch when driving.

Strength
Bench Press Back Squat
65% x 5 (60kg)
75% x 5 (70kg)
85% x 5 (80kg)

WOD
15 Minute AMRAP
100m Run
20 Double Unders
10 Push-ups  V-Ups
10 Pistols (5 each leg)

 

Score: 5.40 (5 rounds + 100m run,  DU’s and 10 V-Ups)