Outlaw Time

These past two days in the gym I have been doing more Outlaw wods with Bobby. I really feel like they are going to improve my strength and conditoning. Seriously if my back squat and front squat dont go up, I should quit! haha We do a SHITload of squats and lifting. I love it though. And I love that I get to do the WODS with Bobby. I also like that so much thought and time goes into planning to WODS and programming. Some people may not agree. Look at Rudy's stats though and how many of his athletes will make it to regionals and the games this year. His shit works. End of story. Im not including me in those individuals, obviously Im not going to make it as an individual. haha I just love doing the Open and being a part of the team because it is FUN!!! :) Yes it is hard work and I never want to do another AMRAP after sectionals but I seriously love being a part of the team and doing the WODS with everyone from the Refinery! Such great support from the trainers, my great girls, and EVERYONE else too! :)

Yesterday (2/20/12)
OUTLAW WOD

1)Backsquats 1x5 60%, 1x3 70%, 1x2 80% 1x2 90%, 1x2 90%
                      115-135-155-175-185

2) a. 4x10 weighted chest to bar pullups
    -I used a vest with aprox. 18lbs on it

    b. Frontsquats 1x5 65%, 1x4 70%, 1x4 80%, 1x4 85%
                               100-110-125-130  

Then I did the main site WOD programmed for today at our gym:

21-15-9
power cleans
thrusters
at 75lbs

this was KILLER! I went into it not expecting it to hurt quit so bad. I felt like I was able to push pretty well on it but my booty was on fire from the thrusters. Time was 6:46

30 wallballs for "fun"

THEN the real fun began.... Some of the girls and I went to my favorite dance studio to get our booty shaking on: MUUV. It is such a fun class. I am not exactly what you'd call a great dancer though. I kind of have zero rhythm....and that little thing that people usually need for doing skilled activities that require their muscles and brain to be in sync....whats that again....OH YEAH COORDINATION. Yeahhhhh.... I have none! I still had a blast though! They sell lululemon at the MUUV studio as well. OMG. SIN. CITY.

Tonight I did ANNNNOTHER Outlaw WOD with Mr. Bobby

Some peculiar little movements that I sometimes dont want to do but hey! if Rudy says it will help, Ill try it.

1a) 1 powerclean, hang squat clean   X5-------95 lbs

1b)1 push jerk
      1 split jerk       X5---------95lbs

2a) 3X5 clean high pulls------- 95lbs
2b) 3X5 dip squats-------155lbs

sidenote: when I read this I was like WTF is a dip squat. Basically its Benjamins favorite positin when he's teaching Olympic lifting AKA the top three inches you drop down before you explode upward. Felt a little special doing these but they were seriously tough cookies! I think stopping your momentum part way down then coming back up with heavy weight is what makes it so tough.

and the fun continues......
4 rounds for time: (Rudy wrote this was pain thresh hold training- woopee)
15 push press at 75lbs
50 double unders
15 Overhead squats 75lbs
rest 2 minutes

*every time you drop the bar though you have to add 20 burpees onto the end of your workout :/ I had to do 60.


Good night at the gym, going to be sore tomorrow! 

Bobby and I made some good stuff this week, Chicken salad and roast- surprise surprise. hahaha they are the easy things to do and you can make a lot! Next week I think it is time to travel outside our little bubble and make something different. I bought some Organic ground turkey from Costco (they just started carrying it!) and I think I am going to make some paleo lasagna next week. I did make some "berry bars" this week that I think turned out pretty tasty. I used the regular paleo bar recipe and smashed berries overtop. So tasty! I even drizzled a teeny tiny little drip of honey overtop :) So scrumptious! I wanna try to make lemon ones next!

PS only ONE day until the first OPEN WOD is released!