Keeping it Clean

Tuesday, June 30;

You guessed it.. cleans today, but clean cleans. The emphasis was on improving form and not going as heavy as you can. Pretty happy with results.

WOD:
Hang Power Cleans
2 reps, start at 70% of max then work up 2.5% until form fails

110lb x 2, 115lb x 1

My max clean (pre-surgery) was 120lb. I feel like I'm getting close!

Fran Gone Wild

Monday, June 29;

What in the Hell?

WOD
21, 18, 15, 12, 9
Barbell Thrusters - 65lb
Pullups

Rest as needed in between sets. Total is amount of working time.

Total:
11:12

Seriously? I mean.. seriously?

A Team Effort

Friday, June 26:

Friday is pick your poison. The entire 6am class went for the metabolic monster this morning. Stupid was what I called it. The other option was front squats for 3 reps. Who wants that when you can feel the terrible burn of lactic acid and sweat in your eyes?

Here's what we did:

WOD
For time:
800 meter run
---------------
50, 40, 30
KB High Pulls (45lb)
Jumping Slam Balls (15lb)
Jumping Lunges
---------------
800 meter run

Total: 29:25

Blaine and I finished it up together. Thanks for the push!

A Serious Ass Whoopin'

Wednesday, June 24;



I worked on double unders for a little bit yesterday, but stopped when I started feeling the whip marks on my leg. I seriously regretted doing that this morning. It was the first time I integrated double unders into a workout, and I am feeling it now. It hurts to walk from the whip marks and I can barely sit down.

Warmup:
3 Rounds
10 PVC pipe overhead squats
5 knees to elbows


WOD:
400 meter run
30 double unders
20 KB swings (35lb)
Total: 29:15

Going Heavy

Tuesday, June 23;

Went heavy today. Well, we were suppossed to go heavy today. Deadlifts, which always seem to be a rough movement for me.

WOD:
Deadlift (no touch and go)
3,3,3,3,3

165 x 3, 175 x 1.5

I'm okay with that. I should have been able to hit the 175.

If you have an hour to spare...

Two worlds collided this weekend. Elise mentioned that her dad had done a talk about his book "The End of Overeating" and C-SPAN taped it. It actually aired this past weekend on BookTV. If you have an hour to listen/watch this program I highly recommend it. It's a really fascinating look at why we eat the way we do. It's not just another author talking about being fat.

Here's a short clip (sorry I can't embed it). The tease.. Elise's dad goes dumpster diving and learns a scary lesson about some of your favorite family restaurants.

Click here to read some information about the program.

Click here to watch the full program. It runs about an hour.

Monday Madness

Monday, June 22;

What a way to wakeup on a Monday morning.

"Fran"
21-15-9
Thrusters - 65lb
Pullup

Total: 7:45

First post surgery Fran. I actually haven't done this workout in over a year. I'm pretty happy with the time. Can't wait to get faster.