Intensity!!

That is what I am starting to play with now. I feel I have a handle on the movements and I have good form I just need to work on the intensity I put out during the WODs.

Monday

"Angie"
For time:
100 Pull-ups 4:47
100 Push-ups 6:45
100 Sit-ups 3:23
100 Squats 2:57

17:54 (PR by 1min exactly) Pushups still get me, however, my pace was much better this time around and I am happy for the PR, still lots of improvements as the Firebreathers can do this in around 13min.

Tuesday

Snatch 1-1-1-1-1-1-1 reps

85, 95, 105, 115, 120, 125, 125

I am happy with my numbers as they were all full depth snatches, watching the Burgener videos there is so much to the snatch it is hard to keep everything in your mind when attempting a 1rep max. When my bumpers come I will start with the lightest weight and work on the form and technique and slowly progress with this lift. I feel I would really like it if I could get the technique down, BTW: there is an OLY cert in Flagstaff in May, just might go :)

Today

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

8:58

My 400M times 1:17, 1:38, 2:02. Need to be better at keeping them closer together.

This was one I was gunning for, My last time was 9:39. I wanted everything unbroken and sub 9. I met one of the two. My last round of pullups were in sets of 4, my grip was shot and I was breathing like no other. If I would have done the last set unbroken I was have been around 8:45, I just could not stay on. I am very happy with my times this week and I need to keep up the intensity to make it to the next level. Again the Firebreathers can do this in sub 7!!!