2K Row
9:27 at damper 4 - slower than the 9:24 in December (damper 5.5) and the 9:20 from LAST February at damper 6. Not sure I liked the lower damper setting, because it felt like I wasn't getting as much power per stroke. My plan for this is to keep it at 6 and try to progressively row a 1K at sub 9 pace here soon. If I can do it, then I will try to do a 1100m at the pace and then keep going from there. One more thing to work on. I really want to be able to row a sub 2:00 500m, sub 4:15 1K and a sub 9:00 2k.
To say I was bummed about not even matching my last row, rowing about like I did a year ago... understatement.
I worked strict press afterward with Shanyn and kept it to singles vice triples for the simple fact that I wanted to redeem myself with just a simple 1lb improvement in my 1RME. Didn't want to ask for much and ran a quick progression of 33x3, 45x3, 55, 65, 70, 76 (PR), 80 (f), 80 (PR). I was amazed at how easily the 76 came out. While the form I'm certain wasn't perfect, it was not nearly the noodle backing windmill that I can get into. That is pretty much how the 80 came off, but I didn't care. I was not happy about the row and more than willing to take it out on a barbell!
Showing posts with label strict press. Show all posts
Showing posts with label strict press. Show all posts
Wednesday, January 27, 2010
Friday, December 18, 2009
WOD 091214
Strict press x1 - 55, 60, 65, 70, 75, 77 (f) 77 (f)
Rep out - 60lbs x8
Nothing glorious but it does tie my PR, and I felt fairly strong and with good form until the end. Post WOD pain was minimal, although I could tell I got my back into it on the last couple of attempts.
Missed the second WOD of dips and double unders... important Lego procurement meeting on the sidelines preempted that.
Rep out - 60lbs x8
Nothing glorious but it does tie my PR, and I felt fairly strong and with good form until the end. Post WOD pain was minimal, although I could tell I got my back into it on the last couple of attempts.
Missed the second WOD of dips and double unders... important Lego procurement meeting on the sidelines preempted that.
Monday, August 31, 2009
WOD 090831
WOD for the capable 21->3 ladder (decrease by 3 each round) Lsit Pull ups/ Strict press
ALT WOD 5 rounds 10 PU's 15 Presses, 20 Abmat
If you felt all the dust flowing out of your house this morning, that would be courtesy of me, because I totally sucked at this workout this morning. This was all upper body with brief rest of abmats for me. I worked kipping pullups with my purple floss, and was only able to crank out a couple of doubles. I can't follow directions apparently and only did 10 presses vice 15. I had to strip the weight from 60 to 55 after the first round or I never would have finished. As it was, I was doing the leg quiver and lots of singles by the 4th round.
Yep, this was a just quit WOD. Pull ups felt so weak, you'd never know I've been working on them a year. Strict press could have been considered tolerable, until realizing that I didn't do all that I should have. Just plain rotten. I'd like to say I am looking forward to meeting this one again so I can mark some progress, but I'm still to disappointed to get there.
Probably what really bummed me most was how dang heavy the silly 35# kb swings felt during the warm up. FGB is coming just around the corner, and I don't feel ready to take on anything.
'nough whining. Hit it again tomorrow. Look forward to next week when school starts again and two a day's a couple times a week. Cooler weather coming. All good things.
ALT WOD 5 rounds 10 PU's 15 Presses, 20 Abmat
If you felt all the dust flowing out of your house this morning, that would be courtesy of me, because I totally sucked at this workout this morning. This was all upper body with brief rest of abmats for me. I worked kipping pullups with my purple floss, and was only able to crank out a couple of doubles. I can't follow directions apparently and only did 10 presses vice 15. I had to strip the weight from 60 to 55 after the first round or I never would have finished. As it was, I was doing the leg quiver and lots of singles by the 4th round.
Yep, this was a just quit WOD. Pull ups felt so weak, you'd never know I've been working on them a year. Strict press could have been considered tolerable, until realizing that I didn't do all that I should have. Just plain rotten. I'd like to say I am looking forward to meeting this one again so I can mark some progress, but I'm still to disappointed to get there.
Probably what really bummed me most was how dang heavy the silly 35# kb swings felt during the warm up. FGB is coming just around the corner, and I don't feel ready to take on anything.
'nough whining. Hit it again tomorrow. Look forward to next week when school starts again and two a day's a couple times a week. Cooler weather coming. All good things.
Monday, July 27, 2009
WOD 090727
Strict Press, Push Press, Push Jerk 3 singles each
69/74/DNF
DNF - Pain!
Not surprising. I knew I was in trouble when I couldn't hit a press at 70. Push presses maxed at 74. And I was in too much pain to do the jerks.
I was in absolutely no pain when I went into the gym and I am in no pain now. I was in no pain when I wasn't lifting. But as soon as I was moving weight above my head today, I had pain from shoulder to elbow running along the back side on both arms. The best I can gather is that it is nerve pain from something getting pinched. This is particularly frustrating because the dh gave me an awesome backrub yesterday and I was feeling great. After Friday's pushups it felt tight for a couple days to get my hands clasped behind my head, so perhaps there is still some soreness/swelling that is pushing on something.
69/74/DNF
DNF - Pain!
Not surprising. I knew I was in trouble when I couldn't hit a press at 70. Push presses maxed at 74. And I was in too much pain to do the jerks.
I was in absolutely no pain when I went into the gym and I am in no pain now. I was in no pain when I wasn't lifting. But as soon as I was moving weight above my head today, I had pain from shoulder to elbow running along the back side on both arms. The best I can gather is that it is nerve pain from something getting pinched. This is particularly frustrating because the dh gave me an awesome backrub yesterday and I was feeling great. After Friday's pushups it felt tight for a couple days to get my hands clasped behind my head, so perhaps there is still some soreness/swelling that is pushing on something.
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