Keep practicing

On the minute every minute for 15min complete 1 snatch
95-105-115-125-125
135-140(F)-145-150(F)-150
155(F)-155(F)-135-135-135

Not a PR like I wanted but good practice and a reminder I need to do more snatch balance and muscle snatchs. I was getting under the bar but was not stable at all in the bottom catch position

1 rep max and muscle ups

Press 5/3/1
95x5
110x3
120x4

Squat Snatch 1/1/1/1/1/1/1
95-115-135-145-155-160-165(f)


rest then: 30MU for time 3:59

Will I make it???

Two more days until December is over and I have achieved only 1/3 goals I made for myself. I am close to the handstand hold and need to be more aggresive with the power clean. Two days huh!! I can do it!!!

Monday 12-28-2009
Snatch 1-1-1-1-1-1-1 reps
95-105-115-125-135-145-150(f)
I was excited that I was able to snatch alittle over my BW and I feel my form is getting better, definetly no great but better. I still raise my hips before my shoulders, which I would like to keep my hips and shouldes together. More snatch grip deadlifts



Tuesday 12-29-2009
Push Press 1-10-1-20-1-30
165-115-165-95-165-75
Awesome that I was able to push up 165x3 inbetween the other sets, in hindsight it felt as if I could have added 5# to each 1rep max attempt. I like this protocal and think I will be using it more often.

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!!!