Goal check
By now, you should have decided on some goals you are shooting to complete before the new year. Have you committed yourself to any yet? If you have, that’s great! But we need to remember that these goals aren’t going to just happen through mindlessly coming to class and wishful thinking. Have you set up a plan to make progress towards your goals? Have you tracked or tested for any progress you’ve made so far? If not, let’s get on that ASAP. If you’re unsure of how to, talk to one of your coaches and we’d be happy to work through it with you. But remember, we only become the person we want to be through taking responsibility for ourselves and recognizing that no one can help us improve without our active engagement in the process. If you can choose to be radically responsible, radically participatory and radically self-reliant (even though we are always here for you) there is no limit to who you can become.
STR:
Front Squat
2-2-2-2-2-2
WOD:
8 rounds
10 wallballs
50′ kettlebell front rack walking lunge (25’/side)
20 double unders
Strength: 185#pr (by 30#! turned my 1RM into my 2RM)
Wod: 15:36. 14#/1 pood/Doubles, so RX, I think. Though KP didn’t give me an RX on the board – maybe she was watching my always-awful wall balls. ;-p
Today was a longer burner. I feel like it was 3 goat movements added together for me. So, one of those wods you HAVE to do to get better, but I am glad it’s over with!
Oh, and I’ve been really struggling to come up with some goals. So much to choose from! Here’s what I’m going with:
1 freestanding handstand push-up
10 linked butterfly pull ups
SQUAT Snatch 115#
FS: 145# (150# 1RM)
WOD: 19:30 (10# MB, 3/4 pd, singles)
My core and that WOD sucked.
630 way to fight this morning!
FS: 265# not a PR and I definitely could have done more if I wasn’t easing back in after a week off
WOD: 16:28 (20#, 1pd, singles) it was awkward getting a heavier kettlebell racked so I stuck with a light one. Still searching for those doubles that I misplaced sometime in the last month or two.
FS: 265# (275# for 1)
ARGH!
WOD: 16:02 with 20# ball, 1.5 pd, and DUs
Lunges hurt.
FS: 145 (I also turned my 1RM into my 2RM! Woot)
WOD: 16:33, 10lb wb, 18lb lunges, singles
My new super-human trick is the double under, so I attempted this WOD with them. However I was a tad too ambitious since it is single single double stop times twenty (way too much energy and previous breath- ha). It was fun to try though – next step is to string them together.
My goal is still 4 strict dead-hang pull-ups and am making progress (I have 3 so far).
FS: 95#, matching my 2 RM from April
WOD: 18:32? with 14# ball, .75 pd box lunges, and single unders
I felt like my wallballs were a lot better in the first few rounds than they’ve been in the past. I also felt like the middle of this WOD went on for centuries.
It was fun to start this class with a surprise!muscleup from the 6:30 class, and it was a fun 7:30 New Shoes class :D.
FS: 205# PR (+10 from a month or two ago)
WOD: 15:39 ugh (blue ball, 12kg, singles)
A lot of strong legs in 7pm.
FS: 175# – I think this is a PR. Don’t think I’ve ever done a 2 rep max for FS.
WOD: 14:44 – red 16# ball, 12kg kettle bell, singles.
Goals: String together 5 DU’s
Squat 215# – did 200 a week ago – felt good!
Front Squat= 145# and 155# for 1. The 155# was a PR. 145# was my previous 1 and 2 RM. I ran low on time here. I think I could have gotten 155# up twice tonight. I feel that when it gets this heavy it is important to take 3-5 between sets. I do a lot of my own squat work and it has been very front squat centric lately so I’m not done working on this one… I’d call it a little goal of mine right now but I’ll say no more. I don’t put all my goals up on the board. I keep a few in my head but sometimes they get leaked to Ben. The more rational ones go up, as they should… I bet we’re all a little like this, though, no?
WOD = 18:23 with 14#, 12 kg and singles… I was slower than cold molasses tonight.
FS: 265#, ran out of time to do last set. Getting close to my pre-injury weights.
WOD: 15:32, wishing I had spent time rolling after class. Will be regretting it tomorrow.
my legs finally feel close to normal after this wod. after 2 weeks off, the transition back has been fun-slash-sore. oh hey muscles, haven’t seen you in a while…
FS: 155#
WOD: ~20 min @ 10#, 12kg KB, singles. lunges got rough at the end. if i had chosen DU this would have taken twice as long.