ec

[Derek Simonds]

Your workout from the 10th looks like fun. I might throw that in this week. I have been feeling the need for speed. Ending with thrusters is major suck-ola though.

I wanted to show your Grace vid to one of the guys that works out with me. Did it make the main page or is up somewhere else. Once again really nice time.

[Eva Claire Synkowski]

hey derek! the 10th workout wasnt that bad (although, thrusters at the end are the worst). once wods are over 7-10 minutes, imo, it really becomes a management game. assuming some CF-esque baseline fitness, very much a "cardio" workout. not putting it down.... its just not quite the same as fran or helen, for example.

as for the video, jon (from www.againfaster.com)'s media guy, pat, submitted it to HQ on friday. im not completely sure on the exact status. sometimes vids are played months after they are made! and since we'd love for HQ to run it, we won't be posting it elsewhere. or at least until we know whether or not its in the que.

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

no real if - low carb energy drink before the wod, but it wasn't enough

meal around 1330, 16+ hrs

wod at 0930

wu - 2000m row, DROM

wod
bs (high bar) - 5 x 5 - 145# all sets - this was very tiring for me.
push press - 5 x 3 - 115#, 120#, 120#, 125#, 125#
clean deadlift - 3 x 5 - 175#, 175#, 175# - finally liking the new start position.

finished with our 1 mile loop. should have timed it, pace felt pretty good.

[Eva Claire Synkowski]

if: 15 hrs, broke at 1000

wod at 1700

wu
3 rnds
400 m run
10 pvc shoulder rolls
10 pvc good mornings
10 pvc ohs
10 ghd back extensions
10 abmat situps
5 deadhang chinups

then - skill work
3 sets
30-60 sec handstand hold
5 muscle-up ring rows (thanks leo!)

wod - did "the chief" -
AMRAP in 3 min - 5 total rnds (1 min rest btwn rnds)
3 power cleans - 95#
6 pushups
9 squats


rounds:
5
4
4
3 + 3 PC
3 + 3 PC

[Eva Claire Synkowski]

if: 17 hrs, broke at 1330

rest day

[Eva Claire Synkowski]

if: 15 hours, broke at 1200

wod at 1700

wu - 750m row, DROM

wod

fs - 20 reps @ 100# - amazing how difficult this is for me

then wanted to do doubles of sn / c&j - but didn't eat enough today; failed at 95# sn a few times and decided to move on.

sn dl - 5 x 5 - 105#, 115#, 115#, 125#, 135#

and

4 rnds
10 weighted pushups - 35# plate on back
25 abmat situps
5 deadhang chinups

just cycled through - did not time.

[Gant Grimes]

Nice work on Grace. Respect.

[Arien Malec]

Originally Posted by Gant Grimes

Nice work on Grace. Respect.

Check out the CF home page....

Pretty awesome work.

[Derek Simonds]

Yes you are a studette and now a celebrity Congrats on getting the video up so quickly.

[Eva Claire Synkowski]

thanks guys! there's already women posting times half of mine, and real lifters like aimee would do this in about 90 seconds... so still got a ways to go, but it was fun!

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

no if

wod at 1700

wu
3 rnds
200 m jog
20 doubles unders
15 ghd hip extensions
10 shoulder rolls
15 pvc ohs
5 deadhang pullups

wod
sn - doubles - 75#, 85#, 95#, 105#, 110x, 110x, 110#, 115#, 120x
c&j - doubles - 125#, 135# - cleans arent feeling good. think i need to play with a wider grip in this lower start
jerk - single - 145#, 155#, 165#, 175x
fs - doubles - 135#, 145#, 145#, 150#

max effort 6-round tabatas
tabata squats
18-17-17-17-16-16 - pleased with this
tabata pushups
17-8-5-5-5-5 - not pleased with this

[Eva Claire Synkowski]

if: 16 hrs, broke at 1200

wod at 1700

wu
750 m row, DROM

wod
technique work
2 pos cln at 65# x 2 x 5
wider grip and rack position - felt good.

then
bs (high bar) - 5 x 5 - 150# all sets

then made up a CFB wod from earlier this week

5 rnds
15 push press (135#/85#)
400 m run

15.00 with 85#

one of these weeks ill actually get to do the program i outlined.....