Tag Archives: squat clean

AMRAP Rampage

Alright, I’ve decided to go back to posting the workouts on a daily basis. While I liked the week in review, I felt like I was abandoning my blog!

Warm up:
Stretches
20 push ups
30 Squats
40 sit ups

Skill:
Bottom Up Press (15# Kettlebell) 4 sets of 5

WOD:
15 min AMRAP
4 Squat Cleans (65#)
8 Toes to Bar
12 Wallballs (12#)

Finished 5 rounds and 3 cleans

First, I have to say I was happy with my squat cleans. While I bottomed out and dropped the bar a few times because I wasn’t getting my elbows up, I was happy with how low my squat was. Plus, it was one fluid motion instead of doing a clean then dropping down into a squat. I tried to do the toes to bar using the kipping motion, but I started swinging too much. I lost a lot of time on those. The wallballs were ok. I find it more difficult to breathe when my head is turned up at that sharp of an angle, but I can’t catch the ball well if I step back further…so…I’ll just suck it up and do the best I can! My goal was to complete 5 rounds. I did that a little more.

Shane was trying to get one of us to commit to doing the reboot diet for 6-10 days. I have to say, it doesn’t look too pleasant to me. So, I’ll stick with Paleo (when I’m doing it. hahaha). The last few weeks, well maybe even months, have been poor as far as my diet is concerned. I’ll be going on vacation pretty soon and I know we won’t have Paleo friendly food so I’ve been using that as an excuse to eat crap now. Bad…bad Tammy. I need to do the best I can each day and if I slip up at one meal, not carry it over to the next…and the next…and the…well, you get the point. I am up 4 pounds again. Why can’t I commit to this and lose the last 40 lbs like I did the first 40? I’d even be happy to be in the 180’s right now. Ergh…no one to blame but myself. Get to it!

Another One Bites the Dust

Tonight’s workout kicked my ass up the street and back again. When we got there Shane and Neil were trying overhead squats with the same set up that Jennifer and I tried the back squats with. They were struggling with the kettlebells bouncing around! Very impressive.

We did some skill work on Squat Cleans using the 45# bar. Again, I kept hitting my neck. Maybe I need heavier weight to keep from doing that.

WOD:
4 Rounds
20 Kettlebell Swings (35#)
15 Wall Balls (12# first 2 rounds, 8# last 2) (I think it was 2/2 may have been 1/3)
10 Back Extensions
200 Meter Weighted Run (12# med ball)

Shane had turned the clock off, so I don’t know my official time but I’m guessing it was around 26:00.  Of course, I was last again. My form went to shit on the last round. It wasn’t a good workout for me. My lower back was/is shredded.  Shane told me that I had to build those muscles up too, which I can honestly say they’re getting quite a workout between last week’s and this week’s workouts.

This is how I felt afterward. And yes…there is still sweat dripping from my hair.

Oh, and I wasn’t able to do a kipping pull up. In my head I should be able to but when it comes to execution, I fail.

Can Old Dogs Learn New Tricks?

I have a confession, I stayed up past midnight reading a book. Yes, sleep is important but so is learning what happens to the Sinsar Dubh and Mac!! I was feeling alright as the afternoon went on, but tonight’s workout made me feel quite weak. I have a couple of hypotheses on that…ok…so what did today’s workout entail?

My hamstrings were extremely tight and sore from Tuesday’s workout, so starting with a tabata of the boot strapper was a bit painful! The boot strapper is a stretch where you bend down and hold on to the toes of your shoes, then squat down where your but hits your ankles and the knees are outside of the arms. Then you stand up still holding on to your toes until your legs are straight and you’re bent all the way over. At first, this made my hamstrings scream a little bit but they loosened up…then the quads started burning! Who would have thought a stretch would be that tough to do tabata rounds? Then we moved over to practicing the muscle-ups by putting our feet on a box, leaning back and pulling ourselves on the rings with your chest toward the ceiling. That was quite hard. I am constantly reminded of how little upper body strength I have when we do exercises like this.

The WOD, “Elizabeth”, was 3 rounds for time. 1st round was 21 reps of each exercise, followed by 15 reps, and then 9 reps. We did a new lift today, at least new for me. It was a squat clean. Basically, you do a clean and go straight into a squat. I used a 45# bar while the recommended weight for a woman is 95#. OUCH. It’ll be a while before I get there. I’m not very good at the squat clean. The biggest issue was me not getting my elbows out far enough which was forcing me to lean forward instead of staying on my heels. Eventually, I just had to do the clean, then squat…had to have a little rest in between. I felt weak doing these. I think the main issue was the fact that my lower back and hamstrings were still very sore and I think they fatigued faster. Then again, maybe I was just a wuss today because I stayed up too late. Hopefully next time I’ll do better. I am a little disappointed in my performance, but we can’t be happy all the time.

The ring dips were more jumping presses than actual dips. We were trying to work the triceps better than the lower bar dips allow. Shane kept telling me to go straight up…I didn’t realize I was leaning until he griped at me. All in all, it was an off night. It was very cold outside, but I was sweating my butt off in the building. I think the lack of air circulation makes me sweat more. It also causes me to get overheated a bit. After the workout was done, I finished in 13:35 by the way, I cooled down a bit before going outside. Soooo, when I went outside I froze my butt off! I had been sweating so bad that I was still wet and the cold wind didn’t help!

All in all, I got my butt kicked by “Elizabeth”, learned a new lift, and burned some calories!