Are You Fitter Than a 6th Grader?

9/13/12
Another game day, which means another missed day at the gym. Put my students through a WOD for fitness day so I decided to see how I measured up to their whiteboard.

School WOD
 3 rds for reps:
 1:00 DUs (I had 5 of 140ish students able to do DUs in the WOD, the rest did SUs)
 1:00 Sit Ups
 1:00 Wall Balls (12#..heaviest one we got)
 1:00 REST
= 392
- I took 2nd of the 6 for those who did DUs. I had a 6th grade girl gymnast, who whipped out 30 UB the other day when I introduced DUs in warm ups, beat me by 3 reps. Being a 60# gymnast...her sit ups were much faster than mine :( My DUs struggled in the 2nd and 3rd rounds. I got 90 something in the first round, but only managed to get in the 70s the last two. The wall balls are deceiving. The ball is just light enough to keep you moving for a long time and to really bring on that lactic burn. Proud of the effort my kids gave today on this one. Not everyone's technique was perfect, but the effort all around was outstanding! Looking forward to introducing more throughout the rest of the year.


9/14/12
 End of the week is here and I'm excited for the weekend. CF Prevail Anniversary WOD on Saturday and relax for the rest of the 3 day weekend. Need to get some OH maxes at the gym tonight...looking forward to it!

Strength
Press - est. a new 1RM
bar(10)-95(8)-135(3) - 155 - 185 - 205 - 215 - 230 PR
- Always happy with a 5# PR on OH work. Steady progress...I love it!
Push Press - est. a new 1RM
225 - 255 - 275 - 300 PR
- Haven't maxed in this one in over a year. My last PR was at 275, but I've been using 300 as a training max this whole cycle. So I was happy I was able to hit 300#! My buddy J is at 305#, so I gave 310# a shot twice and just couldn't do it...next time!!

1st FAIL @ 310#

WOD 

4 rds FT:

 5 Ring Dips

 10 Ring Rows

 15 HR Push Ups

= 4:33 (Bonus 5th round = 6:29)

- Breezed through until the 4th round. Ring dips started to fail and push ups were rough! Wanted to WOD a little longer so I added one more round. 

Cash Out

2 x 10 T2B 

 - UB on both sets. Had a real nice kip going. Again, extra core work and strict work paying off. 

Anxious

Busy busy busy. Had to pack last night so Harv and I could head out of town as soon as I got off work to beat the big snow storm coming in. Rest as a little uneasy last night due to the excitement of the weekend. I was also pretty anxious to get some snatch work in. This would be the first time I've put anything overhead in a snatch position since the beginning of December.

Strength
Snatch 5-5-5-5-5@55-63-70-77-85%
bar - 65 - 95 - 115(52%) - 135(61%) - 155(70%) - 175 (79%)

- Since this was the first big test on my shoulder I didn't go by the proper percentages. I went by what felt good. I used the straps for the 5s today so I could focus more on technique and not worry as much as my grip started to tire out. Felt a slight pinch in most sets, but nothing horrible. I was favoring it horribly. Harv said that my right arm was coming straight up practically while the left arm was way out to the side. I could feel this happening. I was trying to focus on setting my shoulder back as I turned over too much and everything was getting screwed up. The last set I got 4 reps up and bailed on the 5th. Dropping under the bar was rusty as well.

WOD
12:00 AMRAP
10 Ring Rows
15 OHS (95#) subbed Goblet Squats (70#)
20 WB Sit Ups
= 4 + 37

- Not wanting to put that many reps on my shoulder I decided to sub goblet squats. Definitely felt these in the back as the rounds went on. Ritchie was back with us today and he was hurting on the OHS...so A) I'm glad I made the switch since I have the cert this weekend and B) goblet squats seemed to slow me down just enough to his speed.
- I HATE WB SIT UPS!! My arms and shoulders were gassed after the first round. That ball is terribly slick while trying to maneuver around.
- Not a great effort today.