ec

[Leo Soubbotine]

take a few weeks off!

[Eva Claire Synkowski]

yeah, i think im due a week off here soon. ill see if i can push it out until after next wks cert in ca.

*************

if: 15 hours, broke at 1130

wod at 1700

wu - 3 rnds
15 dislocates
10 24" box jumps
15 14# wallball
10 kte
5 burpees

wod

bs - (low bar) heavy single -
i forget exactly what all the sets were.... i think:
150#, 165#, 175#, 180#, 185#, 190# (5# pr)

190# was a slow grind. was conservative with opening singles as low bar has felt awkward recently, although it felt ok today.

little metcon (although didn't time it):
3 rnds:
10 kte
10 pushups with 35# plate on back
10 sdhp w/ 2 pd

pushup sets were broken

[Eva Claire Synkowski]

no if

unplanned rest days

[Eva Claire Synkowski]

if: 18 hours, broke at 1400

wod at 1230

wu
3 rnds
15 pvc dislocates
15 pvc hip extensions
15 pvc ohs
5 ring dips
10 kipping pullups - chest to bar (don't have the rhythm yet at that height, sets of 5)
10 kb swings - 1 pd

wod

did one of the CF games wods (followed performance standards):
5 rounds
5 dl - 185#
10 burpees

8.10

dl's were the rest for me (~bw). i would like to try this wod a little less hungry. longest fasted (at 17 hours) workout ive ever done, i think.

[Eva Claire Synkowski]

if: 15 hours, broke at 0930

wod at 1130

wu
3 rnds
15 pvc dislocates
15 pvc good mornings
15 wallball - 20#
10 burpees
10 sec L-sit on rings (in 2 sets of 5s)

wod

fs - 135# x 3
140# x 2
145# x 2 x 2
150# x 1
155# x 1
160x

windmills
1 pd x 10 each side x 2 sets
45# db x 5 each side x 2 sets

[Eva Claire Synkowski]

no if

wod at 1430

ran 1.75 miles to stadium

climbed 20 flights (~50 stairs at 50-60 degree pitch)
(10 flights hit every stair, 10 flights hit every other stair)

ran 1.75 mi home

[Eva Claire Synkowski]

if: 17 hrs, broke at 1000

wod at 1700

wu - DROM

wod

sn - ~85% x 1 x 4 - all at 110#
c&j - ~85% x 1 x 4 - all at 130#

love how easy the clean felt. finally.

then wanted to test 'isabel' - 85#

6.30 (pr)

then kipping pullups - chest to bar
5,5,5,5,4,4

and ghd back extensions 3 x 10

[Eva Claire Synkowski]

if: 16 hours, broke at 1230

wod at 1700

wu - DROM

wod

c&j - heavy single - 135#, 140#, 145# (squat cln pr), 150x, 150 (pwr clean, pr), 155x, 155x, 155# (pwr cln, 10# c&j pr)

last cln was a little sloppy. really need to add front squats regularly. my jerk pr is still above this by 20#.

little metcon, but didnt time

5 rnds
10 sledge hammer swings (16# sledge, 5 each side)
5 - 185# dl

[Eva Claire Synkowski]

(travel to ca)

no if

rest day

[Eva Claire Synkowski]

(xf cert, ca)

if: 17 hrs, broke at 1400

wod at 1700

1/2 of 'ec' (not named by me)

20 min AMRAP
20 push jerks - 105#/75#
40 double unders
20 sdhp - 2pd/1.5pd

went for 10 min: 3 rnds + 8 pjs