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This Week’s WOD’s

Photo credit: Olivia Spry. 155 lb. back squat. Yay for a PR kind of week!

Photo credit: Olivia Spry. My 155 lb. back squat. Yay for it being a PR kind of week! (We couldn’t quite get the ass to grass picture, but I promise I don’t stop at parallel!!)

Wow, what a tough week. I feel like I’m always saying that… but really, this one might take the cake on the overall soreness factor. The heavy lifting has definitely roughed me up and my lungs have been doing some serious extra credit. Plus I look like I must have gotten into a fight by the bruises on my thighs, chest and upper back. Needless to say, I’m taking a much-needed rest day today! Here’s a breakdown of this week’s WOD’s.

Monday:

This WOD was designed to be 7 rounds for time of 35 double-unders and 3 power snatches. However, my class was too large for this (and it was way too cold to send people outside) so we did 7 rounds of each, every minute on the minute.

Every minute on the minute alternating w/ partner:
35 Double-unders
3 Power snatches
Result: Completed w/65 lb. snatch, mostly double-unders but some singles toward the end.

Tuesday:

Max rounds in 12 minutes – progressing by multiples of 3 (3, 6, 9, 12…):
Kettlebell swings (35 lb., 55 lb.)
Ab-mat situps
Burpees
Result: 18 Rounds + 12 extra kettlebell swings, Rx

Wednesday:

The impossible WOD! Apparently my coach thought we all needed some extra torture cause front squats don’t leave us winded enough…
Every 5 minutes for 15 minutes, for time:
Run 800 meters
Rest 5 minutes, then:

3 rounds for time:
10 Front squats (95, 135)
10 Push jerks, same weight
Result:
Times for each 800 m run: 3:27, 3:34, 3:28
FS/PJ time: 7:40 @ 75 lb.

Thursday:
30-20-10 Reps for time:
Hang power clean (95, 135)
Knees to elbows
Result: 13:36 @ 85 lb.

Friday:

Crossfit Total! Crossfit total is your number for the sum of your 1 rep max back squat + deadlift + shoulder press. This was the most fun thing we did this week, cause it’s really cool to use this as a benchmark to see how you’ve progressed. I was disappointed in my shoulder press because I only went up 5 pounds from the last time I did it, so that’ll be something for me to work on. However, I got new PR’s for my deadlift and back squat, so that’s exciting!

Result: 420 total.
Back squat: 155 lb.
Shoulder press: 70 lb.
Deadlift: 195 lb.

Overall, it’s been a great week. Unfortunately I didn’t have it in me today to do the ridiculous thruster/pullup/clean/pushup workout today. Five days in a row is a loooot of Crossfit, and this girl is pooped.

squat day

Amazing how much lighter it is in this position. If only we could stay here 🙂

On another note, stay tuned for some paleo recipes in the next post. I have a couple recommendations for things I’ve tried recently and liked, and I have a few friends who’ve started paleo in the past couple weeks and want to share what they’ve come up with. Have a great weekend and stay primal!

Wodcast #2: Deadlifts and shoulder presses and back squats, oh my!

Yep, it was Crossfit Total today to cap off an extremely tough, bone aching kind of week. I’ll share my results tomorrow when I update my WOD’s for the week. In the meantime, here’s this week’s Wodcast.