07.01.2015 thru 07.05.2015 Bridge Built Entries.

07.01.2015 - Wednesday

CLASS WOD - 0520

A: Bench Press 6-6-6-6

55# / 75# / 85# / 95#

B: 21-15-9

Deadlifts (125#)

Lateral Bar Jumps (1-count)

100m Farmer's Carry (35#'s)

End Result: 4:51 / Such a short workout, but still really fun! Loved the combinations of movements.

Skill Programming:

About 10 HS walk attempts / Only took an average of two steps. If I remember, my upper body/shoulders were pretty sore so it made these feel more challenging and difficult

SPORT CLASS - 1800

Back Squats - W7D2

  • 1x4 @ 70% - 120#
  • 1x4 @ 75% - 130#
  • 1x4 @ 80% - 135# (should have been 140#)
  • 1x4 @ 85% - 150#

Front Squats - W7D2

  • 1x5 @ 60% - 90#
  • 1x5 @ 65% - 95#
  • 1x5 @ 70% - 105#
  • 1x5 @ 70% - 105#

Strength/Skill: Jerk Balance

5x 3reps: 55# / 65# / 70# / 85# / 85#

Really had to work on positioning. Needed to put more weight on the outside/ball of my back foot. Had to keep front foot in line with hips/bar; straight up and down like a push press almost. Need to just DROP under the weight of the bar.

Skill Programming:

Goal Work #1 - x5 ME Flat Ring Row w/ :30 Rest

6/6/4/4/3

Goal Work #2 - 3x ME DU and 100 AFAP SU x2

SU - :36 and :35

DU - 1) two 2) three 3) three / It was not a good day for DU's, and that is just fine.


07.02.2015 - Thursday

REST DAY

This was a much needed rest day for my muscles. I was definitely looking forward to it!


07.03.2015 - Friday

A: 8 EMOM (until failure) Thruster @ 55#

3-3-6-9-9-10-10-12

OUCH for my shoulders. They were so sore/achy I wanted to shed a few tears while doing this EMOM. Of course, once I was into the 10's and the last set of 12, my shoulders finally felt warmed up. I broke up the reps once they hit double digits.

B: 4 RFT (20 Cap)

2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

60 SU's

200M Run

End Result: 3 rounds + 33 reps - EXPRESS / Chose to do this level because of the impending Granite Games qualifier WOD on Saturday. I was happy to string all five pull-ups for the first 2 rounds of Cindy - felt like such a great accomplishment after all my hard work.


07.04.2015 - Saturday

Grante Games Qualifier 15.3 [Scaled]

17 AMRAP

50 Cal. Row

50 Wall Balls (10#, 9' target)

50 S2O (65#)

50 Box Jumps (20")

End Result: 259 / So proud of being able to get back to the wall balls. Yes, I probably could have done the RX version of this workout, but I was still extremely happy/satisfied with my choice; after dealing with really tender and sore shoulders, I do think I listened to my body. Doing step-ups instead of true box jumps was another good idea, as I could keep a pace going. Adrienne judged me, and I felt she was a good motivator (and pacer) for me during this chipper.


07.05.2015 - Sunday

REST DAY


Sleep / Nutrition

Excited to get on track with talking about how Eat to Perform is going, and just be honest about how sleep is feeling as well.