REST
(15 consecutive HSPU to floor)
11.17.10 - Wednesday
CrossFit Total
Back squat - 200# (tied PR)
Shoulder Press - 105# (tied PR)
Deadlift - 260# (5# under PR)
Total - 565 (PR!)
Back squat - 200# (tied PR)
Shoulder Press - 105# (tied PR)
Deadlift - 260# (5# under PR)
Total - 565 (PR!)
11.16.10 - Tuesday
90 sec burpees for reps
AMRAP in 15 min of:
- 15 K2E
- 10 box jumps 25# (Rx+)
- 5 SDHP (65#)
90 sec burpees
score: 30,6,24 = 60
AMRAP in 15 min of:
- 15 K2E
- 10 box jumps 25# (Rx+)
- 5 SDHP (65#)
90 sec burpees
score: 30,6,24 = 60
11.15.10 - Monday
3 rds at 85#
- 7 front squat
- 7 power snatch
- 7 OHS
- 7 burpee lat jump over bar
time - 10:49
- 3 hours later -
Thrusters 3-3-3-1-1-1 (off the rack)
1RM - 140# (PR!)
- 7 front squat
- 7 power snatch
- 7 OHS
- 7 burpee lat jump over bar
time - 10:49
- 3 hours later -
Thrusters 3-3-3-1-1-1 (off the rack)
1RM - 140# (PR!)
11.12.10 - Friday
WODS from Mid Atlantic Challenge (@ CFKOP)
WOD 1 - time 6:53
(didn't have to catch ball each time)
WOD 3 - time 2:47
(rowed faster, ~1:53 pace, but tripped on wall balls)
WOD 1 - time 6:53
(didn't have to catch ball each time)
WOD 3 - time 2:47
(rowed faster, ~1:53 pace, but tripped on wall balls)
11.11.10 - Thursday
Push Jerk 5-5-3-3-1-1-1-1
max - 150#
3 rds:
- 5 HSPU (on 25# plates)
- 5 HPC (95#)
- 50 DU
time - 6:38
max - 150#
3 rds:
- 5 HSPU (on 25# plates)
- 5 HPC (95#)
- 50 DU
time - 6:38
11.8.10 - Monday
Fight Gone Worse:
- MU
- Back Squat (95#)
- pistols
- push press (55#)
- mountain climbers
~80% intensity / recovery
score - 473
- MU
- Back Squat (95#)
- pistols
- push press (55#)
- mountain climbers
~80% intensity / recovery
score - 473
11.7.10 - Sunday
Mid Atlantic Hopper Challenge
WOD 4:
AMRAP in 7 minutes of:
- 5 push jerk (95#)
- 12 KBS (1 pood)
- 7 burpees (tap heels)
score - 4 rds + 4 burpees
WOD 5: Top 10 women only
34 DL @ 95#
48 pushups (release hands)
19 ring dips
4 snatches (95#)
37 toes to bar
45 push press (55#)
43 pullups
time - 18:32
(had a really hard time with the snatches)
WOD 4:
AMRAP in 7 minutes of:
- 5 push jerk (95#)
- 12 KBS (1 pood)
- 7 burpees (tap heels)
score - 4 rds + 4 burpees
WOD 5: Top 10 women only
34 DL @ 95#
48 pushups (release hands)
19 ring dips
4 snatches (95#)
37 toes to bar
45 push press (55#)
43 pullups
time - 18:32
(had a really hard time with the snatches)
11.6.10 - Saturday
Mid Atlantic Hopper Challenge
WOD 1: 30-20-10 of wallballs (14#,10') and HPC (65#)
time - 7:32
WOD 2: 3 min of back squat (135#) for reps
score - 40
WOD 3: Row 500m then 44 DU
time - 2:40
(note - rowed ~ 1:58 pace, strung all 44 DU)
WOD 1: 30-20-10 of wallballs (14#,10') and HPC (65#)
time - 7:32
WOD 2: 3 min of back squat (135#) for reps
score - 40
WOD 3: Row 500m then 44 DU
time - 2:40
(note - rowed ~ 1:58 pace, strung all 44 DU)
11.1.10 - Monday
100 OHS & 100 push press (65#)
time - 13:51
(could divide any way, I did 10 rounds of 10 & 10)
time - 13:51
(could divide any way, I did 10 rounds of 10 & 10)
10.29.10 - Friday
Wolverine Cub (men's Rx)
4 rds:
-400m run
-10 C&J (95#)
-20 PU
-50 SU
time - 26:41
4 rds:
-400m run
-10 C&J (95#)
-20 PU
-50 SU
time - 26:41
10.26.10 - Tuesday
NANCY (Rx)
time - 15:21 (PR!)
legs were really tired from yesterday... was trying for sub-15
time - 15:21 (PR!)
legs were really tired from yesterday... was trying for sub-15
10.25.10 - Monday
Cleans 5-3-3-2-1-1-1
max - 155#
(got 160# to rack 3x but couldn't stand up with it)
max - 155#
(got 160# to rack 3x but couldn't stand up with it)
10.19.10 - Tuesday
75 DU
12-9-6 of
- DL 185#
- KBS 55# (Rx+)
- burpee lat jump over bar
75 DU
time - 9:37 (very tired today!)
12-9-6 of
- DL 185#
- KBS 55# (Rx+)
- burpee lat jump over bar
75 DU
time - 9:37 (very tired today!)
10.18.10 - Monday
Front Squat 3-3-3-3-3
max - 165x3
Then @ 60% of 3RM (100#):
3 rds: 7 FS, 7 deadhang PU
time - 3:22
max - 165x3
Then @ 60% of 3RM (100#):
3 rds: 7 FS, 7 deadhang PU
time - 3:22
10.16.10 - Saturday
Barbells for Boobs
Grace (Rx) 3:13 (PR!)
1 min wall balls (14#, 9') = 32
1 min 6ft wall ascents = 12
Grace (Rx) 3:13 (PR!)
1 min wall balls (14#, 9') = 32
1 min 6ft wall ascents = 12
10.15.10 - Friday
Air Force WOD (make-up WOD)
-start each minute with 4 burpees. complete:
20 thrusters (65#), 20 SDHP, 20 PJ, 20 OHS, 20 FS
time - 8:37
felt like crap! didn't warm up enough
-start each minute with 4 burpees. complete:
20 thrusters (65#), 20 SDHP, 20 PJ, 20 OHS, 20 FS
time - 8:37
felt like crap! didn't warm up enough
10.13.10 - Wednesday
Shoulder Press 1-1-1-1-1-1-1
max=105# (tied PR)
Push Press 5-5-5-5-5
max = 115x5, 120x4
max=105# (tied PR)
Push Press 5-5-5-5-5
max = 115x5, 120x4
10.12.10 - Tuesday
at the Garage
Shoulder Press x3, Push Press x3, Split Jerk x3 @ 95#
Push Press x3, Split Jerk x3 @ 115#
Split Jerk x1 @135#
Shoulder Press x3, Push Press x3, Split Jerk x3 @ 95#
Push Press x3, Split Jerk x3 @ 115#
Split Jerk x1 @135#
10.11.10 - Monday
JZ's "The Original"
Complete 5 min of max BW backsquat
Then in 15 minute clock do 800m run then AMRAP of 5 box jumps and 5 PU
score - 51 squats + 18 rounds = 69
Complete 5 min of max BW backsquat
Then in 15 minute clock do 800m run then AMRAP of 5 box jumps and 5 PU
score - 51 squats + 18 rounds = 69
10.8.10 - Friday
7 rounds: 7 toes to bar & 7 OHS (unbroken)
- choose weight as high as you can do unbroken
- I used 95#
time - 10:07
- choose weight as high as you can do unbroken
- I used 95#
time - 10:07
10.6.10 - Wednesday
Sumo Deadlift 5-5-3-2-2-1
max - 275# (PR!)
Box squats 2 reps x 12 sets (used blue bands and box)
max - 275# (PR!)
Box squats 2 reps x 12 sets (used blue bands and box)
10.4.10 - Monday
5 sets of a 3-min AMPRAP (Todd's design)
KBS @ 35# - 85
DU - 166
Box Jump (21") - 57
Rope Climb (x10) - 70
Air Squats - 128
score - 506
KBS @ 35# - 85
DU - 166
Box Jump (21") - 57
Rope Climb (x10) - 70
Air Squats - 128
score - 506
9.30.10 - Thursday
Deadlift 5-5-3-2-2-1
stopped at 225x1 - tired!
3 rounds:
30 GHD bench presses
3 wall climbs (8')
stopped at 225x1 - tired!
3 rounds:
30 GHD bench presses
3 wall climbs (8')
9.29.10 - Wednesday
5 rounds of 10 push press (75#) and 10 2-fer burpees
time - 8:57
Cashout - 400m sprint
time - 1:22
time - 8:57
Cashout - 400m sprint
time - 1:22
9.27.10 - Monday
Snatch Balance 3-3-3-3-3
score - 83# (didn't try to go higher, just treated as warmup)
Snatch 1-1-1-1-1
max - 113# (PR!)
score - 83# (didn't try to go higher, just treated as warmup)
Snatch 1-1-1-1-1
max - 113# (PR!)
9.26.10 - Sunday
at Warnek's garage
Death by pullups
score: 17 rounds (completed 17 rounds, didn't do any in round 18 due to rips)
Death by pullups
score: 17 rounds (completed 17 rounds, didn't do any in round 18 due to rips)
9.25.10 - Saturday
Fight Gone Bad (at CFW)
order - wall ball, SDHP, Box jump, push press, row
score - 310 (PR!)
order - wall ball, SDHP, Box jump, push press, row
score - 310 (PR!)
9.23.10 - Thursday
Snatch 1-1-1-1-1-1-1
max - 103# =(
Then 9-6-3 wall burpees with 1 rope climb after each set
time - 5:00
max - 103# =(
Then 9-6-3 wall burpees with 1 rope climb after each set
time - 5:00
9.21.10 - Tuesday
at Garage
Front Squat 5-3-3-2-2-1-1
max - 170 (failed 175) (PR!)
Then "Hannah"
21-15-9 of thrusters (75#) and wallball (14#/9')
time - 6:58 (last December was 8:01)
Front Squat 5-3-3-2-2-1-1
max - 170 (failed 175) (PR!)
Then "Hannah"
21-15-9 of thrusters (75#) and wallball (14#/9')
time - 6:58 (last December was 8:01)
9.18.10 - Saturday
Coaches' Prep Course
Team AMPRAP in 12 minutes:
800m run then
Person 1 - 15 situps (abmat)
Person 2 - 80# Push Press
Person 3 - box jumps
Team AMPRAP in 12 minutes:
800m run then
Person 1 - 15 situps (abmat)
Person 2 - 80# Push Press
Person 3 - box jumps
9.16.10 - Thursday
Deadlift 3-3-3-3-3
max 225x3 (ugly!)
120 consecutive DU (PR!)
Bench Press 3-3-3-3-3
max 125x3
max 225x3 (ugly!)
120 consecutive DU (PR!)
Bench Press 3-3-3-3-3
max 125x3
9.14.10 - Tuesday
Backsquat 1-1-1-1-1-1-1
max - 200# (PR!) (by 10 pounds!)
Then - Bike ride to/from Del Val CF (~10 miles)
max - 200# (PR!) (by 10 pounds!)
Then - Bike ride to/from Del Val CF (~10 miles)
9.13.10 - Monday
sore throat / congested - allergies?
AMRAP in 10 minutes
250 row
10 DL (95#)
score - 5 + 6 DL
*rest 3 minutes*
AMRAPin 10 minutes
25 DU
5 Box jumps
10 Burpees
score - 7 + 5 DU
AMRAP in 10 minutes
250 row
10 DL (95#)
score - 5 + 6 DL
*rest 3 minutes*
AMRAPin 10 minutes
25 DU
5 Box jumps
10 Burpees
score - 7 + 5 DU
9.11.10 - Saturday
Team 9/11 WOD @ KOP (with Jen S)
500 ft bear crawl
100 step ups (21", 25# dumbbells)
100 SDHP
100 step-ups
500 ft bear crawl
200m buddy carry
time - 21:37
500 ft bear crawl
100 step ups (21", 25# dumbbells)
100 SDHP
100 step-ups
500 ft bear crawl
200m buddy carry
time - 21:37
9.8.10 - Wednesday
"MARY"
AMRAP in 20 minutes
5 HSPU
10 pistols (5R/5L)
15 pullups
score - 10 + 13 PU (PR!)
AMRAP in 20 minutes
5 HSPU
10 pistols (5R/5L)
15 pullups
score - 10 + 13 PU (PR!)
9.7.10 - Tuesday
OHS 3-3-3-3-3
Max - 135x3 (PR!)
(didn't try 140)
At 65% 1RM (88#) do 3 rds:
10 OHS
10 pushups (release hands)
time - 6:09
Max - 135x3 (PR!)
(didn't try 140)
At 65% 1RM (88#) do 3 rds:
10 OHS
10 pushups (release hands)
time - 6:09
9.4.10 - Saturday
Lululemon WOD -
0:30/0:45/1:00/0:45/0:30 at 4 stations:
Lunge, DU, Burpee, KBS (26.5#)
Garage WOD -
10-9-8-7-6-5-4-3-2-1
98# squat clean
HSPU (no plates)
Shoot throughs
Time - 30:00
0:30/0:45/1:00/0:45/0:30 at 4 stations:
Lunge, DU, Burpee, KBS (26.5#)
Garage WOD -
10-9-8-7-6-5-4-3-2-1
98# squat clean
HSPU (no plates)
Shoot throughs
Time - 30:00
9.3.10 - Friday
At Garage with Miranda
AMRAP in 10 minutes of:
200m run
10 Push press (75#)
10 Push ups
score - 4 rounds
AMRAP in 10 minutes of:
200m run
10 Push press (75#)
10 Push ups
score - 4 rounds
9.2.10 - Thursday
at Garage, with Rauseo
Deadlift 1-1-1-1-1
max - 243#
(really hurt hands with women's bar!)
Deadlift 1-1-1-1-1
max - 243#
(really hurt hands with women's bar!)
9.1.10 - Wednesday
AMRAP - wallballs in 10 minutes (14#/9')
score - 168
(approx 5 min break)
2 rounds of: 500m row & 9 bear complex (65#)
time - 10:53
score - 168
(approx 5 min break)
2 rounds of: 500m row & 9 bear complex (65#)
time - 10:53
8.31.10 - Tuesday
At CFKOP:
5 rds:
5 Clean & Jerk (105#)
10 C2B PU
time - 9:37
At garage:
Shoulder Press 1-1-1-1-1-1
max - 103#
3 rds of max HPSU (8,9,10 reps)
100 Double unders (PR!)
5 rds:
5 Clean & Jerk (105#)
10 C2B PU
time - 9:37
At garage:
Shoulder Press 1-1-1-1-1-1
max - 103#
3 rds of max HPSU (8,9,10 reps)
100 Double unders (PR!)
8.29.10 - Sunday
Plentus's Clean and Jerk Clinic
-worked with 75% max and less (video at 113#)
-practice pulling from floor keeping shoulders and hips rising at same rate
-practice pulling into hip
-worked with 75% max and less (video at 113#)
-practice pulling from floor keeping shoulders and hips rising at same rate
-practice pulling into hip
8.28.10 - Saturday
@ John's garage
200m run
20 DL (135#)
30 wallballs
40 KBS (sub 35# dumbbell swing)
50 Hang power snatch (45#)
40 KBS
30 wall ball
20 DL
200m run
time - 16:57
200m run
20 DL (135#)
30 wallballs
40 KBS (sub 35# dumbbell swing)
50 Hang power snatch (45#)
40 KBS
30 wall ball
20 DL
200m run
time - 16:57
8.27.20 - Friday
"Lynne"
5 rds max bench and max PU
- used 105# for bench, Rx is to use bodyweight
- used only BFPU
- rounds: 10/19, 9/20, 7/17, 6/16, 6/16
score - 126
5 rds max bench and max PU
- used 105# for bench, Rx is to use bodyweight
- used only BFPU
- rounds: 10/19, 9/20, 7/17, 6/16, 6/16
score - 126
8.26.10 - Thursday
Weighted PU 5-5-5-5-5
kipping = 35# vest x 5
deadhang = 35# x 1
400m walking lunge
time - 16:25 (420 lunges!)
kipping = 35# vest x 5
deadhang = 35# x 1
400m walking lunge
time - 16:25 (420 lunges!)
8.24.10 - Tuesday
21-15-9 of
OHS (75#)
KTE
time - 5:31
notes - strung first 11 KTE then lost rhythm
- strung all OHS
OHS (75#)
KTE
time - 5:31
notes - strung first 11 KTE then lost rhythm
- strung all OHS
8.20.10 - Friday
The Olympic Bar Mile
- Team workout, each person uses a 45# bar
400m run
50 reps of: BS, FS, OHS
400m run
50 reps of: SP, PP, PJ
400m run
50 reps of: HPC, Hang Pwr Snatch
400m run
time - 37:28
team - JZ, Rob Ph, Kevin, me, Mike Fab, Plentus
- Team workout, each person uses a 45# bar
400m run
50 reps of: BS, FS, OHS
400m run
50 reps of: SP, PP, PJ
400m run
50 reps of: HPC, Hang Pwr Snatch
400m run
time - 37:28
team - JZ, Rob Ph, Kevin, me, Mike Fab, Plentus
8.19.10 - Thursday
Squat Clean
max - 148# (tied PR)
note - Jason said I wasn't opening hip all the way
20 HSPU (25# plate below //)
30 BFPU
(Tried Games WOD with 135# clean and HSPU but was too tired to do the cleans!)
max - 148# (tied PR)
note - Jason said I wasn't opening hip all the way
20 HSPU (25# plate below //)
30 BFPU
(Tried Games WOD with 135# clean and HSPU but was too tired to do the cleans!)
8.17.10 - Tuesday
Isabel - Rx
time - 11:00
notes - full squat, first time Rx!
Skill - DB full squat snatch 20R/20L (15#)
time - 11:00
notes - full squat, first time Rx!
Skill - DB full squat snatch 20R/20L (15#)
8.15.10 - Sunday
Fight Gone Strongman
-Tire Pull (tire+65#)
-Farmer's carry (55# boxes)
-GHD bench press (15# bar)
-Axle DL (135#)
-Atlas stone over bar (set at 4) (90# stone)
score - 327
-Tire Pull (tire+65#)
-Farmer's carry (55# boxes)
-GHD bench press (15# bar)
-Axle DL (135#)
-Atlas stone over bar (set at 4) (90# stone)
score - 327
8.12.10 - Thursday
Push Press 3-3-3-1-1-1
max 135x1 (PR)
Front Squat 3-3-3-1-1-1
max 170# (PR)
6 rounds of:
5 thrusters (65#)
7 HPC
10 SDHP
time - 10:20
max 135x1 (PR)
Front Squat 3-3-3-1-1-1
max 170# (PR)
6 rounds of:
5 thrusters (65#)
7 HPC
10 SDHP
time - 10:20
8.10.10 - Tuesday
Split Jerk 2-2-2-2-2
max - 145x2 (PR)
(note - did 145 for 2 sets b/c form was bad - bar coming out in front of face)
Banded box squats - 12 x 2
- used 45# bar and blue band
max - 145x2 (PR)
(note - did 145 for 2 sets b/c form was bad - bar coming out in front of face)
Banded box squats - 12 x 2
- used 45# bar and blue band
8.9.10 - Monday
@ Garage
Snatch - 1 RM
max - 103# (still stuck there....!)
3 on the min for 8 min -
103# C&J
Snatch - 1 RM
max - 103# (still stuck there....!)
3 on the min for 8 min -
103# C&J
8.8.10 - Sunday
Finished building garage - lots of MU and PU!
First Garage WOD: AMRAP in 10 minutes
6 squat cleans (68#)
12 pullups
24 DU
Rounds - 5 + 2 PU
First Garage WOD: AMRAP in 10 minutes
6 squat cleans (68#)
12 pullups
24 DU
Rounds - 5 + 2 PU
8.6.10 - Friday
Skill - TGU (for form - used 18#)
Deadlift 5-5-3-3-2-1-1
max - 245# (PR)
(got 250 up but got stuck mid-thigh)
Deadlift 5-5-3-3-2-1-1
max - 245# (PR)
(got 250 up but got stuck mid-thigh)
8.5.10 - Thursday
Backsquat 1 RM
max - 190# (PR)
3 on the minute for 7 minutes:
70% 1RM snatch (used 75#)
max - 190# (PR)
3 on the minute for 7 minutes:
70% 1RM snatch (used 75#)
8.1.10 - Sunday
@ Basement
Deadlift 3-3-2-2-1-1
max 238# (PR)
@ 215 - Coach's gathering
WOD 1 - Teams of 2, 3 rds for time:
25 axle squat snatch (60#)
15 HSPU (below // on 25# plates)
time - 12:40
WOD 2 - Teams of 2, 3 rds for time:
35 axle HPC (70#)
15 ring dips
time - 8:54
WOD 3 - Teams of 2, both working
4x15 2-fer-1 wall balls (10#
250 DU
time - 6:24
Deadlift 3-3-2-2-1-1
max 238# (PR)
@ 215 - Coach's gathering
WOD 1 - Teams of 2, 3 rds for time:
25 axle squat snatch (60#)
15 HSPU (below // on 25# plates)
time - 12:40
WOD 2 - Teams of 2, 3 rds for time:
35 axle HPC (70#)
15 ring dips
time - 8:54
WOD 3 - Teams of 2, both working
4x15 2-fer-1 wall balls (10#
250 DU
time - 6:24
7.30.10 - Friday
"HELL"-EN
From 2010 CF Games:
1200m run
63 KBS (35#)
36 PU
800m run
42 KBS
24 PU
400m run
21 KBS
12 PU
Time - 24:27
From 2010 CF Games:
1200m run
63 KBS (35#)
36 PU
800m run
42 KBS
24 PU
400m run
21 KBS
12 PU
Time - 24:27
7.29.10 - Thursday
@ CFKOP, on my own
Push Press 1-1-1-1-1-1-1
max 125x1 (close to 130)
felt weak today...
Metcon: 30-20-10 reps of:
Push press (55#)
Air Squat (subbed for K2E - abs still hurt!)
Time - 5:09
Push Press 1-1-1-1-1-1-1
max 125x1 (close to 130)
felt weak today...
Metcon: 30-20-10 reps of:
Push press (55#)
Air Squat (subbed for K2E - abs still hurt!)
Time - 5:09
7.27.10 - Tuesday
21 muscle snatch
21 ring dips
1 rope climb (20')
15 muscle snatch
15 ring dips
1 rope climb
9 muscle snatch
9 ring dips
1 rope climb
time - 12:28
21 ring dips
1 rope climb (20')
15 muscle snatch
15 ring dips
1 rope climb
9 muscle snatch
9 ring dips
1 rope climb
time - 12:28
7.26.10 - Monday
Strength - OHS 3,3,3,3,3
max was 125x3, 130x2 (ran out of time or would have tried 130 again)
Metcon - 3 rds of 30 GHD situps & 21 OHS (65#)
time - 9:22
Cash out - 2 (tired) rope climbs to 15'
max was 125x3, 130x2 (ran out of time or would have tried 130 again)
Metcon - 3 rds of 30 GHD situps & 21 OHS (65#)
time - 9:22
Cash out - 2 (tired) rope climbs to 15'
7.25.10 - Sunday
Adventures of T&P
12 minute AMRAP, team of 4
100 m run
Paralette burpees
Air squats
Walking lunges
Then some Prowler fun - push w/ 50# for 30 seconds
12 minute AMRAP, team of 4
100 m run
Paralette burpees
Air squats
Walking lunges
Then some Prowler fun - push w/ 50# for 30 seconds
7.23.10 - Friday
FRAN - men's Rx
time - 11:52
note - 95# thrusters felt heavier than they should have. I think I need another rest day!
time - 11:52
note - 95# thrusters felt heavier than they should have. I think I need another rest day!
7.20.10 - Tuesday
Death by SDHP/MBC
- 30 minutes
- 65# / 20#
score - 264
Cash out - 25 burpees for time
time - 58.46 seconds
- 30 minutes
- 65# / 20#
score - 264
Cash out - 25 burpees for time
time - 58.46 seconds
7.19.10 - Monday
Hotel WOD with Laura and Donkey
3 station AMRAP in 15 minutes:
300 m run
20# DB shoulder to overhead
Burpees
3 station AMRAP in 15 minutes:
300 m run
20# DB shoulder to overhead
Burpees
7.16.10 - Friday
CrossFit Games!!!
WOD 1 - Team of 4 completes 2 rounds of:
70 thrusters (105/155)
50 chest to bar
Fireman's carry
time - At 12 minute cap completed 1 round plus 61 thrusters
WOD 2 - For total reps, team of 6 each completes:
1 min DL (175/315)
1 min rest
1 min pistols
1 min rest
1 min row (calories)
Max shoulder to overhead
WOD 1 - Team of 4 completes 2 rounds of:
70 thrusters (105/155)
50 chest to bar
Fireman's carry
time - At 12 minute cap completed 1 round plus 61 thrusters
WOD 2 - For total reps, team of 6 each completes:
1 min DL (175/315)
1 min rest
1 min pistols
1 min rest
1 min row (calories)
Max shoulder to overhead
7.13.10 - Tuesday
CF Westchester
3 rounds (scaled from 5 rounds) of:
50 jumping squats (to medball)
21 KBS (35#)
15 burpees
time - 9:35
3 rounds (scaled from 5 rounds) of:
50 jumping squats (to medball)
21 KBS (35#)
15 burpees
time - 9:35
7.12.10 - Monday
CrossFit Westchester (NY)
21-15-9 thrusters (65#) and KTE with 600m run in between each set
time - 16:29
21-15-9 thrusters (65#) and KTE with 600m run in between each set
time - 16:29
7.9.10 - Friday
At Schipul's front yard
21-15-9 of KBS (45#) and pushups
- must be unbroken
- 300 m hill run in between each set
untimed
21-15-9 of KBS (45#) and pushups
- must be unbroken
- 300 m hill run in between each set
untimed
7.7.10 - Wednesday
Done solo between coaching classes:
OHS 2,2,2,2,2,2,2
max = 130x2 (PR)
Metcon - at 70% 2RM (used 85#):
3 rounds of 10 OHS & 20 K2E
time - 7:29 (2 rounds only - exhausted from 3 hrs sleep)
OHS 2,2,2,2,2,2,2
max = 130x2 (PR)
Metcon - at 70% 2RM (used 85#):
3 rounds of 10 OHS & 20 K2E
time - 7:29 (2 rounds only - exhausted from 3 hrs sleep)
7.5.10 - Monday
Coached 4 classes!
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
time - 10:19
Team training:
- team of 4, 2 ppl work at one time
10 lengths backwards job
25 MU + 10 ring dips
8 L OH barbell walk (95/135)
75 front squat
6L burpee broad jumps
75 ground to overhead
4L handstand walk
75 chest to bar PU
time - 16:39
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
time - 10:19
Team training:
- team of 4, 2 ppl work at one time
10 lengths backwards job
25 MU + 10 ring dips
8 L OH barbell walk (95/135)
75 front squat
6L burpee broad jumps
75 ground to overhead
4L handstand walk
75 chest to bar PU
time - 16:39
7.3.10 - Saturday
CF Watertown
Front Squats -
3x135
2x145
1x155 (tapering so no true 1RM)
Metcon - 5 rounds of:
4 FS (105#)
12 KBS (40#/18kg)
time - 4:38
(fun warmup today! jog, shuffle, backwards job, skip, back skip, side skip, grapevine, jail walk, back jail walk, inchworm long jumps, burpee leapfrog race)
Front Squats -
3x135
2x145
1x155 (tapering so no true 1RM)
Metcon - 5 rounds of:
4 FS (105#)
12 KBS (40#/18kg)
time - 4:38
(fun warmup today! jog, shuffle, backwards job, skip, back skip, side skip, grapevine, jail walk, back jail walk, inchworm long jumps, burpee leapfrog race)
7.3.10 - Friday
CF Watertown
Team WOD: 400 m of lunges, walk with 25# plate overhead, broad jumps, run with sledgehammer. Plus 90 sledge hits on tire, 90 pushups, 90 KBS, 90 burpees, 90 squats
(low - medium intensity)
Team WOD: 400 m of lunges, walk with 25# plate overhead, broad jumps, run with sledgehammer. Plus 90 sledge hits on tire, 90 pushups, 90 KBS, 90 burpees, 90 squats
(low - medium intensity)
6.30.10 - Wednesday
CF 914
Deadlift work 2x215 (felt heavy!)
WOD - 4 rds
4 MU
8 KB clean (L) (35#)
8 KB clean (R) (35#)
12 DL (135#)
time - 13:24
Deadlift work 2x215 (felt heavy!)
WOD - 4 rds
4 MU
8 KB clean (L) (35#)
8 KB clean (R) (35#)
12 DL (135#)
time - 13:24
6.29.10 - Tuesday
Club Fit
Warmup - 1000 m row (slow - 4:53)
Strength - Bench Press 3,3,3,3,3,3
75-95-110-115-120 (spotter helped with 3rd rep)
Metcon - 5 rounds:
20 DU
20 squats
5 HSPU
time - 6:30
Warmup - 1000 m row (slow - 4:53)
Strength - Bench Press 3,3,3,3,3,3
75-95-110-115-120 (spotter helped with 3rd rep)
Metcon - 5 rounds:
20 DU
20 squats
5 HSPU
time - 6:30
6.27.10 - Sunday
Affiliate Team Competition at CFKOP
WOD 1: 10,000 lbs ground to overhead
- through a full squat
- one person works at a time
- one barbell for entire team
- Kit/Warnek/me/Laura used 95#, 106 reps
time - 6:20
WOD 2: AMRAP tire flips in 5 minutes (~1200lb tire)
score - 36
WOD 3: Chipper
- 1 person works at a time
- 75# / 115#
100 thrusters
100 pushups
100 hang power cleans
100 ring dips
100 overhead squats
time - 15:05
Results - 2nd place overall, and only top 3 team that didn't use any subs!
WOD 1: 10,000 lbs ground to overhead
- through a full squat
- one person works at a time
- one barbell for entire team
- Kit/Warnek/me/Laura used 95#, 106 reps
time - 6:20
WOD 2: AMRAP tire flips in 5 minutes (~1200lb tire)
score - 36
WOD 3: Chipper
- 1 person works at a time
- 75# / 115#
100 thrusters
100 pushups
100 hang power cleans
100 ring dips
100 overhead squats
time - 15:05
Results - 2nd place overall, and only top 3 team that didn't use any subs!
6.26.10 - Saturday
ROCKY WOD at ART MUSEUM
Team of 6, 3 people working at a time, run up and down 1/2 of the rocky stairs every 50 repetitions:
250 sandbag squat cleans (35/70)
250 lunges (in place)
250 shoulder to overhead
- carry bags to 1/2 way landing -
250 jumping/plyo lunges (0/35)
250 burpee lateral jumps over sandbag
250 squats (35/70)
time - 40ish?!? SUUUPER HOT AND HUMID!
Team of 6, 3 people working at a time, run up and down 1/2 of the rocky stairs every 50 repetitions:
250 sandbag squat cleans (35/70)
250 lunges (in place)
250 shoulder to overhead
- carry bags to 1/2 way landing -
250 jumping/plyo lunges (0/35)
250 burpee lateral jumps over sandbag
250 squats (35/70)
time - 40ish?!? SUUUPER HOT AND HUMID!
6.23.10 - Wednesday
CF 914
Warm-up: 4 rounds of
8 OHS (45#)
10 Shoulder Press
12 SDHP
Metcon:
15 thrusters (95#)
30 KTE
10 thrusters
20 KTE
5 thrusters
10 KTE
time - 10:24
Warm-up: 4 rounds of
8 OHS (45#)
10 Shoulder Press
12 SDHP
Metcon:
15 thrusters (95#)
30 KTE
10 thrusters
20 KTE
5 thrusters
10 KTE
time - 10:24
6.22.10 - Tuesday
Club Fit
Warmup - Row 500 m then 3 rds:
10 T2B
10 squats
10 inchworms
Shoulder Press 1,1,1,1,1
75-85-95-100 (could not get 105!)
Metcon - 50 front squats (95#)
- take from floor
- at beginning of each minute to 15 DU
time - 6:40
note - ended each minute at 15-22-28-35-41-47
Warmup - Row 500 m then 3 rds:
10 T2B
10 squats
10 inchworms
Shoulder Press 1,1,1,1,1
75-85-95-100 (could not get 105!)
Metcon - 50 front squats (95#)
- take from floor
- at beginning of each minute to 15 DU
time - 6:40
note - ended each minute at 15-22-28-35-41-47
6.21.10 - Monday
CF 914
Warmup - 3 rds:
10 inchworm PU
10 squat jumps
10 power clean (45)
Metcon - Helen
time 10:55
note - SUPER HOT!!!
Sub max strength - 3,3,3 power clean
75-95-115
Warmup - 3 rds:
10 inchworm PU
10 squat jumps
10 power clean (45)
Metcon - Helen
time 10:55
note - SUPER HOT!!!
Sub max strength - 3,3,3 power clean
75-95-115
6.20.10 - Sunday
Coach 2 classes then from Central East Regional:
5-4-3-2-1 of MU & barbell complex
time - 8:25
note - SO TIRED today did 1 MU at a time. Need to redo this one.
5-4-3-2-1 of MU & barbell complex
time - 8:25
note - SO TIRED today did 1 MU at a time. Need to redo this one.
6.17.10 - Thursday
CFKOP Team WOD!!
14 rounds of "7" as a team of 4:
7 HSPU
7 thrusters (95/135)
7 K2E
7 Deadlift (165/245)
7 burpees
7 KBS (55/70)
7 pullups
Mike & Nikki - 4 rounds each
Laura & Jen - 3 rounds each
time - 24ish minutes
14 rounds of "7" as a team of 4:
7 HSPU
7 thrusters (95/135)
7 K2E
7 Deadlift (165/245)
7 burpees
7 KBS (55/70)
7 pullups
Mike & Nikki - 4 rounds each
Laura & Jen - 3 rounds each
time - 24ish minutes
6.16.10 - Wednesday
CF 914
Warmup - 2 rds:
3 min jump rope
10 pullups
10 pushups
10 back extensions
10 OHS
Strength - Push press 5,5,5,5,5
85-95-105-115x4
Metcon - AMRAP in 15 min:
15 abmat butterfly situps
5 deadlifts (155#)
10 burpees
score - 9 rounds
note - back sore from yesterday's DL!
Warmup - 2 rds:
3 min jump rope
10 pullups
10 pushups
10 back extensions
10 OHS
Strength - Push press 5,5,5,5,5
85-95-105-115x4
Metcon - AMRAP in 15 min:
15 abmat butterfly situps
5 deadlifts (155#)
10 burpees
score - 9 rounds
note - back sore from yesterday's DL!
6.10.10 - Thursday
Bravo CF
"Randy" - men's Rx (75#)
time - 12:55
note - had to do one at a time b/c back hurt too much to control to the ground :(
6.9.10 - Wednesday
Club Fit
Wendler taper week (5-5-5 of each):
Shoulder Press 45-55-65
Snatch 45-55-65
Clean 55-70-85
Backsquat 70-90-110
Deadlift 90-110-135
Bench 55-65-75
6.7.10 - Monday
5k run @ White Plains
(ouchie lower back - from deads on saturday! had to stop to stretch it multiple times)
(ouchie lower back - from deads on saturday! had to stop to stretch it multiple times)
6.5.10 - Saturday
CFKOP! Team WODs:
(1) Men: 100 DU, 25 DL (225#)
Women: 100 DU, 25 DL (155#)
AMRAP in remaining 7 minutes of DU or DL
Score - 818 total, 204.5/person
(2) Front Squat - women 60 @ 85#, men 60 @ 145#
200m farmers carry* (35#/53#)
200m run*
Push Jerk - women 60 @ 85#, men 60 @ 145#
200m farmers carry
200m run
Deadlift - women 60 @ 155#, men 60 @ 215#
200m farmers carry
200m run
time - 16:00
(Realized later we didn't do WOD exactly as the regional did it - we did 200m between all 4 team members. At regionals each member had to do 200m, but for farmers walk only needed to carry one set of 35's and one set of 53's.)
(1) Men: 100 DU, 25 DL (225#)
Women: 100 DU, 25 DL (155#)
AMRAP in remaining 7 minutes of DU or DL
Score - 818 total, 204.5/person
(2) Front Squat - women 60 @ 85#, men 60 @ 145#
200m farmers carry* (35#/53#)
200m run*
Push Jerk - women 60 @ 85#, men 60 @ 145#
200m farmers carry
200m run
Deadlift - women 60 @ 155#, men 60 @ 215#
200m farmers carry
200m run
time - 16:00
(Realized later we didn't do WOD exactly as the regional did it - we did 200m between all 4 team members. At regionals each member had to do 200m, but for farmers walk only needed to carry one set of 35's and one set of 53's.)
6.4.10 - Friday
Bravo CF
"Oh Crap Sieller's Here"
4 MU / 15 OHS / 50 DU
3 MU / 15 OHS / 50 DU
2 MU / 15 OHS / 50 DU
1 MU / 15 OHS / 50 DU
OHS @ 63#/95#
time - 11:30
Should have added a 5th round!
"Oh Crap Sieller's Here"
4 MU / 15 OHS / 50 DU
3 MU / 15 OHS / 50 DU
2 MU / 15 OHS / 50 DU
1 MU / 15 OHS / 50 DU
OHS @ 63#/95#
time - 11:30
Should have added a 5th round!
6.3.10 - Thursday
ClubFit
Warmup: row 500m - 2:12
(damper 5, spm 30)
Wendler:
Backsquat 5-3-1
130-150-165x7
Clean 5-3-1
105-115-130
Bench Press 5-3-1
95-X-X (did not finish because shoulder still not 100%)
Warmup: row 500m - 2:12
(damper 5, spm 30)
Wendler:
Backsquat 5-3-1
130-150-165x7
Clean 5-3-1
105-115-130
Bench Press 5-3-1
95-X-X (did not finish because shoulder still not 100%)
6.2.10 - Wednesday
ClubFit
Wendler
Shoulder Press 5-3-1
75-85-95x3
Deadlift 5-3-1
165-185-210x3
Snatch 5-3-1
70-80-90
(from hang due to no bumper plates)
Wendler
Shoulder Press 5-3-1
75-85-95x3
Deadlift 5-3-1
165-185-210x3
Snatch 5-3-1
70-80-90
(from hang due to no bumper plates)
5.31.10 - Monday
CF Watertown
"Trevor"
Team of 4 (me, Mikey, Dan, Sue)
300 pullups
400 pushups
500 situps
600 squats
time - 32:20
"Trevor"
Team of 4 (me, Mikey, Dan, Sue)
300 pullups
400 pushups
500 situps
600 squats
time - 32:20
5.29.10 - Saturday
CFKOP
MU Annie
50 DU, 50 situps, 5 MU
40 DU, 40 situps, 4 MU
30 DU, 30 situps, 3 MU
20 DU, 20 situps, 2 MU
10 DU, 10 situps, 1 MU
time - 11:20
MU Annie
50 DU, 50 situps, 5 MU
40 DU, 40 situps, 4 MU
30 DU, 30 situps, 3 MU
20 DU, 20 situps, 2 MU
10 DU, 10 situps, 1 MU
time - 11:20
5.26.10 - Wednesday
ClubFit
Warmup: 30 sec row / 30 sec rest
damper @ 5.5
1 - 92 m 2:43 28spm
2 - 103m 2:25 34
3 - 109m 2:17 24
4 - 122m 2:02 40
5 - 126m 1:59 40
6 - 118m 2:07 36
7 - 112m 2:13 36
8 - 101m 2:28 30
Shooting for 2:30, 2:20, 2:10, 2:00, 1:50, 2:00, 2:10, 2:20. Hit these numbers for max pace but overall was slower
Wendler Backsquat 3-3-3
145-150-155x13
Front Squat 95x3, 115x3, 135x3, 155x1
Warmup: 30 sec row / 30 sec rest
damper @ 5.5
1 - 92 m 2:43 28spm
2 - 103m 2:25 34
3 - 109m 2:17 24
4 - 122m 2:02 40
5 - 126m 1:59 40
6 - 118m 2:07 36
7 - 112m 2:13 36
8 - 101m 2:28 30
Shooting for 2:30, 2:20, 2:10, 2:00, 1:50, 2:00, 2:10, 2:20. Hit these numbers for max pace but overall was slower
Wendler Backsquat 3-3-3
145-150-155x13
Front Squat 95x3, 115x3, 135x3, 155x1
5.25.10 - Tuesday
ClubFit
modified "Nicole" (sub 20 box jumps (24") for 400m run)
1 - 27
2 - 20
3 - 17
4 - 15
5 - 13
6 - 12
7 - 12
116 pullups in 7 sets
modified "Nicole" (sub 20 box jumps (24") for 400m run)
1 - 27
2 - 20
3 - 17
4 - 15
5 - 13
6 - 12
7 - 12
116 pullups in 7 sets
5.24.10 - Monday
ClubFit
Warmup: 3 x 1:00 row w/ 1:00 rest
1 - 2:10.4 31 spm damper 5.5
2 - 2:04.4 32 spm damper 5.5
3 - 2:03.4 32 spm damper 5.5
total - 715 m
Wendler
Deadlift 3-3-3
175-185-195x10
Bench Press 3-3-3
100-105-110x8
Clean 3-3-3
110-115-125
Warmup: 3 x 1:00 row w/ 1:00 rest
1 - 2:10.4 31 spm damper 5.5
2 - 2:04.4 32 spm damper 5.5
3 - 2:03.4 32 spm damper 5.5
total - 715 m
Wendler
Deadlift 3-3-3
175-185-195x10
Bench Press 3-3-3
100-105-110x8
Clean 3-3-3
110-115-125
5.23.10 - Sunday
WOD @ mom's house
21 KBS (45#)
21 KB SDHP
RUN (driveway to Inverary)
15 KBS
15 KB SDHP
RUN
9 KBS
9 KB SDHP
time - 9:20
21 KBS (45#)
21 KB SDHP
RUN (driveway to Inverary)
15 KBS
15 KB SDHP
RUN
9 KBS
9 KB SDHP
time - 9:20
5.21.10 - Friday
CFKOP
20 push jerk @ 115#
40 burpees with lat jump over sandbag
- complete in any order
time - 6:35
20 push jerk @ 115#
40 burpees with lat jump over sandbag
- complete in any order
time - 6:35
5.20.10 - Thursday
Bravo CF
21-18-15-12-9-6-3-1
KB SDHP (35#)
Pushups
KBS
time: ??
note - right shoulder hurt on pushups
21-18-15-12-9-6-3-1
KB SDHP (35#)
Pushups
KBS
time: ??
note - right shoulder hurt on pushups
5.19.10 - Wednesday
ClubFit
Wendler Shoulder Press 3-3-3
80-85-90x5
Push Press 3-3-3-3-3
90/100/115/120x2
Push Jerk practice @ 115# and 125#. Wrists hurt!
Wendler Shoulder Press 3-3-3
80-85-90x5
Push Press 3-3-3-3-3
90/100/115/120x2
Push Jerk practice @ 115# and 125#. Wrists hurt!
5.18.10 - Tuesday
ClubFit
Wendler Backsquat 5-5-5
130-140-150x15
Bravo CF
21-15-9
OHS (83#)
C2B pullups
time - 11:30
(note - Northeast Regional women's Rx is 95# with 10 minute timecap!)
Wendler Backsquat 5-5-5
130-140-150x15
Bravo CF
21-15-9
OHS (83#)
C2B pullups
time - 11:30
(note - Northeast Regional women's Rx is 95# with 10 minute timecap!)
5.17.10 - Monday
ClubFit
Wender:
Deadlift 5-5-5
165-175-185x7
Clean 5-5-5
105-110-115 (felt heavy! uh oh!)
DU work
10 max sets, all 30-50 reps! on carpet too
Wender:
Deadlift 5-5-5
165-175-185x7
Clean 5-5-5
105-110-115 (felt heavy! uh oh!)
DU work
10 max sets, all 30-50 reps! on carpet too
5.15.10 - Saturday
CF Watertown
Atlas Stone floor to shoulder: 95# (pretty easily)
WOD: "0 to 60"
10 tire flips
50m run forward / 50m backward
20 burpee w/ lateral jump over med ball
RUN
30 MBC (used 30# atlas stone)
RUN
40 med ball push press (30# atlas stone)
RUN
50 DU
RUN w/ prowler + 90#, forward only
60 situps
time - 23 min
Atlas Stone floor to shoulder: 95# (pretty easily)
WOD: "0 to 60"
10 tire flips
50m run forward / 50m backward
20 burpee w/ lateral jump over med ball
RUN
30 MBC (used 30# atlas stone)
RUN
40 med ball push press (30# atlas stone)
RUN
50 DU
RUN w/ prowler + 90#, forward only
60 situps
time - 23 min
5.14.10 - Friday
CrossFit Watertown
Team WOD (2 ppl)
AMRAP in 20 min:
10 SDHP
10 pushups
used 73# (Rx 53/75)
teamed w/ Mikey Gallagher
Rounds: 11+ (1 round is both partners complete)
Team WOD (2 ppl)
AMRAP in 20 min:
10 SDHP
10 pushups
used 73# (Rx 53/75)
teamed w/ Mikey Gallagher
Rounds: 11+ (1 round is both partners complete)
5.13.10 - Thursday
Open Gym @ CFKOP
Wendler:
Shoulder Press 5-5-5
75-80-85x7
Snatch 5-5-5
70-75-80
Bench Press 5-5-5
95-100-105x10
Wendler:
Shoulder Press 5-5-5
75-80-85x7
Snatch 5-5-5
70-75-80
Bench Press 5-5-5
95-100-105x10
5.9.10 - Sunday
Regional Affiliate Competition Day 2
WOD 4 - as a team:
50 MU
Log carry (250#, approx 150m)
100 thrusters (65#/95#)
Log carry
200 Deadlifts (95#/135#)
Log carry
time - 13:05
3rd place in this WOD, 5th PLACE TEAM OVERALL!! WE'RE GOING TO THE GAMES!!
WOD 4 - as a team:
50 MU
Log carry (250#, approx 150m)
100 thrusters (65#/95#)
Log carry
200 Deadlifts (95#/135#)
Log carry
time - 13:05
3rd place in this WOD, 5th PLACE TEAM OVERALL!! WE'RE GOING TO THE GAMES!!
5.7.10 - Friday
Kaeppner Woods - Central East Regional 2010!!
WOD 1: 3 rounds of
20 KBS (35#)
10 C2B
20 burpee / lateral jump
10 box jumps
time - approx 12 min
WOD 2: max snatch then HPSU in 5 min
103#, 73 HSPU as a team
WOD 1: 3 rounds of
20 KBS (35#)
10 C2B
20 burpee / lateral jump
10 box jumps
time - approx 12 min
WOD 2: max snatch then HPSU in 5 min
103#, 73 HSPU as a team
5.3.10 - Monday
ClubFit
warm up w/ light weight snatches
20 min of 1 on 1 off row
Target - 2500m
Actual - 2402m
10 -> 1 Good mornings and toes to bar
warm up w/ light weight snatches
20 min of 1 on 1 off row
Target - 2500m
Actual - 2402m
10 -> 1 Good mornings and toes to bar
5.2.10 - Sunday
CFKOP Team Training
5 reps of everything we can think of - working transitions.
worked for about 24 minutes
5 reps of everything we can think of - working transitions.
worked for about 24 minutes
5.1.10 - Saturday
CFKOP Team Training
(1) Team of 4 (Kit, Mike, me, Jen):
2400 m run
250 box jumps
250 wall balls (10')
time - 13:02
(2) Max OHS / Max PU
(from the floor, 15 min cap)
130# / 30 PU
(1) Team of 4 (Kit, Mike, me, Jen):
2400 m run
250 box jumps
250 wall balls (10')
time - 13:02
(2) Max OHS / Max PU
(from the floor, 15 min cap)
130# / 30 PU
4.29.10 - Thursday
Mostly a rest day... joined ClubFit Briarcliff and did the Wendler taper week for all 6 movements
4.28.10 - Wednesday
NYSC White Plains
Tribute WOD for Amanda Miller
30 HSPU
40 PU
50 KBS (55#)
60 situps
70 burpees
time - 22:45
note: HSPU very hard after all the pushups yesterday!
Tribute WOD for Amanda Miller
30 HSPU
40 PU
50 KBS (55#)
60 situps
70 burpees
time - 22:45
note: HSPU very hard after all the pushups yesterday!
4.27.10 - Tuesday
NYSC Hawthorne
- no chalk and thick barbell. yuck!
- could not connect reps consecutively
Wendler:
Deadlift 5-3-1 @ 155-185-205
(modified from 160-180-205)
Clean 5-3-1 @ 95-115-125
(modified from 100-110-125)
Snatch 5-3-1 @ 65-75-X
(modified from 65-75-85)
THEN @ Bravo CrossFit:
20 -> 1 squats
1 -> 20 pushups
time: 18:22
- no chalk and thick barbell. yuck!
- could not connect reps consecutively
Wendler:
Deadlift 5-3-1 @ 155-185-205
(modified from 160-180-205)
Clean 5-3-1 @ 95-115-125
(modified from 100-110-125)
Snatch 5-3-1 @ 65-75-X
(modified from 65-75-85)
THEN @ Bravo CrossFit:
20 -> 1 squats
1 -> 20 pushups
time: 18:22
4.25.10 - Sunday
CF Watertown
CrossFit Football Total
Power clean: 143# (PR)
Backsquat: 180#
Bench Press: 130#
Deadlift: 235# (PR)
note - quads super tired from yesterday
CrossFit Football Total
Power clean: 143# (PR)
Backsquat: 180#
Bench Press: 130#
Deadlift: 235# (PR)
note - quads super tired from yesterday
4.24.10 - Saturday
CF Watertown (@ Taft track)
8 rounds of 1 minute sprint interval
400 m jog backwards
4.23.10 - Friday
CrossFit Watertown
Snatch Balance - 88#
Death by Pullups - deadhang
Completed through minute 7, got 6 PU in 8th minute
Snatch Balance - 88#
Death by Pullups - deadhang
Completed through minute 7, got 6 PU in 8th minute
4.21.10 - Wednesday
Daily WOD:
skill - heaving snatch balance
worked form at 83X2
snatch @93#
WOD - 10 rounds:
3 deadhang PU
5 kipping PU
7 burpees
time: 11:43
skill - heaving snatch balance
worked form at 83X2
snatch @93#
WOD - 10 rounds:
3 deadhang PU
5 kipping PU
7 burpees
time: 11:43
4.19.10 - Monday
Daily WOD:
ELIZABETH
Time: 12:06 (Rx) - tired today!
Level 2:
OHS 125X2
20 PU consecutive
ELIZABETH
Time: 12:06 (Rx) - tired today!
Level 2:
OHS 125X2
20 PU consecutive
4.17.10 - Saturday
Level 2:
Wendler Bench 3-3-3
95-100-110x8
Squat 3-3-3
125-145-160x7
4 rounds, full recovery between each:
4 thrusters (105#)
4 deadlift (185#, scaled from 225#)
200 m sprint
Times: 2:32, 2:33, 2:15, 2:08
Wendler Bench 3-3-3
95-100-110x8
Squat 3-3-3
125-145-160x7
4 rounds, full recovery between each:
4 thrusters (105#)
4 deadlift (185#, scaled from 225#)
200 m sprint
Times: 2:32, 2:33, 2:15, 2:08
4.16.10 - Friday
Wendler Deadlift 3-3-3
170-180-195x7
Daily WOD: AMRAP in 15
5 DL (185#)
13 pushups
9 box jumps
Score: 6 rounds (DL were heavy!!)
170-180-195x7
Daily WOD: AMRAP in 15
5 DL (185#)
13 pushups
9 box jumps
Score: 6 rounds (DL were heavy!!)
4.14.10 - Wednesday
Daily WOD:
7 rounds:
200 m run
7 wall balls (14#/10')
7 box jumps (21")
7 C2B pullups
Time: 17:57
7 rounds:
200 m run
7 wall balls (14#/10')
7 box jumps (21")
7 C2B pullups
Time: 17:57
4.13.10 - Tuesday
DAILY WOD: Interval Training
0:30 - 0:45 - 1:00 - 0:45 - 0:30
-KBS (35#)
-Mtn climbers
-DB thrusters (20#)
-Row
-KB step ups (1 35# KB)
0:30 - 0:45 - 1:00 - 0:45 - 0:30
-KBS (35#)
-Mtn climbers
-DB thrusters (20#)
-Row
-KB step ups (1 35# KB)
4.12.10 - Monday
Rest!
(ok, played around with some MU, Handstands, DU... got 48 consecutive DU which I think is a new PR for me!)
(ok, played around with some MU, Handstands, DU... got 48 consecutive DU which I think is a new PR for me!)
4.11.10 - Sunday
CFKOP AFFILIATE TEAM TRYOUTS!
WOD 1) Tabata Squats + 4 min DU
Squats: 15, 15, 15, 14, 13, 13, 14, 19, ave = 15
Muscleups: 16
Score: 16 X 15 = 240
Place: 2/5
WOD 2) 400m carry at bodyweight (125#)
Time: 4:00
Place: 1/5
WOD 3) 1500m row, 21 thrusters (65#), 5 L-PU + 16 strict PU
Time: 13:26
Place: 2/5
WOD 4) Max weight for 15 consecutive C&J
Weight: 95#
Place: 1/5
WOD 5) 3 rds of 10 FS (135#) and 90 seconds DU (each rep worth 1 sec off time)
Scale: 115#
DU: 225
Time: 8:47 - 225 DU = 5:02
Place: 2/5 (due to scale)
Overall 1st place with 8 total points!
WOD 1) Tabata Squats + 4 min DU
Squats: 15, 15, 15, 14, 13, 13, 14, 19, ave = 15
Muscleups: 16
Score: 16 X 15 = 240
Place: 2/5
WOD 2) 400m carry at bodyweight (125#)
Time: 4:00
Place: 1/5
WOD 3) 1500m row, 21 thrusters (65#), 5 L-PU + 16 strict PU
Time: 13:26
Place: 2/5
WOD 4) Max weight for 15 consecutive C&J
Weight: 95#
Place: 1/5
WOD 5) 3 rds of 10 FS (135#) and 90 seconds DU (each rep worth 1 sec off time)
Scale: 115#
DU: 225
Time: 8:47 - 225 DU = 5:02
Place: 2/5 (due to scale)
Overall 1st place with 8 total points!
4.8.10 - Thursday
Wendler:
Shoulder press 3-3-3
80-85-90x6
Snatch 3-3-3
70-75-80
Roundoff 2 backhandsprings at Hannah and Cate's shower!
Shoulder press 3-3-3
80-85-90x6
Snatch 3-3-3
70-75-80
Roundoff 2 backhandsprings at Hannah and Cate's shower!
4.7.10 - Wednesday
DAILY WOD: Hang (squat) Snatch
5-5-3-3-2-1
53-63-73-83-93-103# (PR)
Then: 100 T2B, perform 3 hang snatch (50% 1RM) at the top of each minute.
Time - 10:00 w/ 53#
5-5-3-3-2-1
53-63-73-83-93-103# (PR)
Then: 100 T2B, perform 3 hang snatch (50% 1RM) at the top of each minute.
Time - 10:00 w/ 53#
4.6.10 - Tuesday
DAILY:
Aimee's bday WOD
2 rounds:
4 MU
6 HSPU
19 GHD situps
78 DU
4 power cleans (120#)
6 front squats (120#)
19 GHD back ext
78 air squats
Time - 15:43
(might have skipped 1 set of GHD situps accidentally!)
First day my shoulder was feeling better - I was able to do the MU today, just without a full extension at the top!)
Aimee's bday WOD
2 rounds:
4 MU
6 HSPU
19 GHD situps
78 DU
4 power cleans (120#)
6 front squats (120#)
19 GHD back ext
78 air squats
Time - 15:43
(might have skipped 1 set of GHD situps accidentally!)
First day my shoulder was feeling better - I was able to do the MU today, just without a full extension at the top!)
4.5.10 - Monday
DAILY WOD:
"Nancy"
5 rds of 400 m run and 15 OHS (65#)
Time - 16:51
LEVEL 2:
WENDLER
Snatch 3-3-3 / 70-75-80
Bench 5-5-5 / 90-95-100x14
Then - max bodyweight deads in 3 min
Score: 42 reps @ 125#
"Nancy"
5 rds of 400 m run and 15 OHS (65#)
Time - 16:51
LEVEL 2:
WENDLER
Snatch 3-3-3 / 70-75-80
Bench 5-5-5 / 90-95-100x14
Then - max bodyweight deads in 3 min
Score: 42 reps @ 125#
W.O.D. 4.3.10
WOD with DelVal girls:
1) From NY/NJ sectional:
10 FS (95#)
20 DU
8 FS
30 DU
6 FS
40 DU
4 FS
50 DU
2 FS
60 DU
Time - 6:59 (4th out of 5 for today; would have been 8th at sectional)
2) From Eastern Canada sectional:
21-15-9
Deadlift (155#)
Ring Pullups
Time - 8:34 (4th out of 5 for today; would have been 4th at sectional)
1) From NY/NJ sectional:
10 FS (95#)
20 DU
8 FS
30 DU
6 FS
40 DU
4 FS
50 DU
2 FS
60 DU
Time - 6:59 (4th out of 5 for today; would have been 8th at sectional)
2) From Eastern Canada sectional:
21-15-9
Deadlift (155#)
Ring Pullups
Time - 8:34 (4th out of 5 for today; would have been 4th at sectional)
W.O.D. 3.31.10
DAILY: Westside Barbell Skill Work
Reverse Hyper
Dimel Deadlifts (75#)
Bamboo Bench Press (36#)
Banded Shoulder Press
Sled Drag (100# for ~200m)
Reverse Hyper
Dimel Deadlifts (75#)
Bamboo Bench Press (36#)
Banded Shoulder Press
Sled Drag (100# for ~200m)
W.O.D. 3.30.10
"The Chief"
5 rounds:
3 power cleans (95#)
6 pushups
9 air squats
1 min rest between rounds
Nikki - 5+5+5+4+5 = 24
5 rounds:
3 power cleans (95#)
6 pushups
9 air squats
1 min rest between rounds
Nikki - 5+5+5+4+5 = 24
W.O.D. 3.29.10
Daily WOD:
5 rounds of:
40 DU
30 Box Jumps
20 KBS (35#)
Time - 16:49
L2/Strength:
Wendler
Deadlift 5-5-5
160-170-180x13
Skill work with Atlas stones
- got 60# ground to overhead
- 90# ground to shoulder
5 rounds of:
40 DU
30 Box Jumps
20 KBS (35#)
Time - 16:49
L2/Strength:
Wendler
Deadlift 5-5-5
160-170-180x13
Skill work with Atlas stones
- got 60# ground to overhead
- 90# ground to shoulder
W.O.D. 3.26.10
The Maltz Challenge
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run
Time - 26:00 (no ring dips - ouchie shoulder!)
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run
Time - 26:00 (no ring dips - ouchie shoulder!)
W.O.D. 3.25.10
WENDLER (start of cycle 2, month 1)
Shoulder Press 5-5-5
75-80-85x6
Back Squat 5-5-5
125-135-145x15 (lower back hurt)
Snatch 5-5-5
65-70-75x6
Shoulder Press 5-5-5
75-80-85x6
Back Squat 5-5-5
125-135-145x15 (lower back hurt)
Snatch 5-5-5
65-70-75x6
W.O.D. 3.24.10
DAILY WOD:
Sumodeadlift 5-5-3-3-2-1
1RM - 240#
ADDITIONAL WOD (yesterday's daily WOD)
Row 5 X 500m with 3 min rest in between
Results:
2:05.8 / 28 spm / 7 damper
2:04.3 / 28 spm / 9
2:05.5 / 30 spm / 8
2:08.0 / 26 spm / 8
2:07.1 / 28 spm / 10
Sumodeadlift 5-5-3-3-2-1
1RM - 240#
ADDITIONAL WOD (yesterday's daily WOD)
Row 5 X 500m with 3 min rest in between
Results:
2:05.8 / 28 spm / 7 damper
2:04.3 / 28 spm / 9
2:05.5 / 30 spm / 8
2:08.0 / 26 spm / 8
2:07.1 / 28 spm / 10
W.O.D. 3.22.10
DAILY WOD:
Clean and Jerk 5-5-3-3-2-1
1 RM - 143#
LEVEL 2 / STRENGTH WOD:
Bench Press - find new max - 130# (PR)
Back Squat - find new max - 185# (PR)
Conditioning:
2 rounds of
15 skin the cats
15 deadhang pullups
15 strict ring dips
15 shoot throughs
(very hard! hurt my shoulders!)
Clean and Jerk 5-5-3-3-2-1
1 RM - 143#
LEVEL 2 / STRENGTH WOD:
Bench Press - find new max - 130# (PR)
Back Squat - find new max - 185# (PR)
Conditioning:
2 rounds of
15 skin the cats
15 deadhang pullups
15 strict ring dips
15 shoot throughs
(very hard! hurt my shoulders!)
W.O.D. 3.19.10
On my own:
Warm up metcon:
3 rounds of
5 box jumps
5 wall balls
200 m run
Time - 5:02
Max Shoulder Press - 105# (PR)
Max Deadlift - 230# (PR)
(then coach x3!)
Warm up metcon:
3 rounds of
5 box jumps
5 wall balls
200 m run
Time - 5:02
Max Shoulder Press - 105# (PR)
Max Deadlift - 230# (PR)
(then coach x3!)
W.O.D. 3.17.10
DAILY WOD:
WOD 1 from Mountain Sectional:
500 m row
21 KBS (55#)
400 m run
Time - 19:55
note: 55@ KB still very hard for me! also, still very tired from sectionals
WOD 1 from Mountain Sectional:
500 m row
21 KBS (55#)
400 m run
Time - 19:55
note: 55@ KB still very hard for me! also, still very tired from sectionals
W.O.D. 3.16.10
BRAVO CROSSFIT
Lift 3000# chest to overhead
Used 63# x 48 reps (push press / push jerk combo)
Time - 3:02
Continued on to 4500#
(63# x 72 reps)
Time - 5:38
Lift 3000# chest to overhead
Used 63# x 48 reps (push press / push jerk combo)
Time - 3:02
Continued on to 4500#
(63# x 72 reps)
Time - 5:38
W.O.D. 3.13.10
PA/DE/MD SECTIONALS!!
WOD 1:
3 min AMRAP of 85# C&J
Score: 27
WOD 2:
10 min AMRAP
Run 300m then in remaining time do one-arm KB OHS (26.5#). If put KB down, run 200m
Score - 157 (no run!)
WOD 3:
20 min AMRAP with 15# weight vest
1000m row then in remaining time:
20 DU
15 Wall balls (14#/8')
10 ring pushups
5 pullups
Score - 4 rds + 40 reps
OVERALL - 7th female!
WOD 1:
3 min AMRAP of 85# C&J
Score: 27
WOD 2:
10 min AMRAP
Run 300m then in remaining time do one-arm KB OHS (26.5#). If put KB down, run 200m
Score - 157 (no run!)
WOD 3:
20 min AMRAP with 15# weight vest
1000m row then in remaining time:
20 DU
15 Wall balls (14#/8')
10 ring pushups
5 pullups
Score - 4 rds + 40 reps
OVERALL - 7th female!
W.O.D. 3.10.10
SECTIONAL PREP:
WOD 1: With 18# weight vest
Row 500 m
20 Double unders
15 Wall balls (14# / 8')
10 ring pushups
5 pullups
WOD 2: 4 minutes of 26.5# KB OHS (one arm)
Nikki - 67 reps
WOD 1: With 18# weight vest
Row 500 m
20 Double unders
15 Wall balls (14# / 8')
10 ring pushups
5 pullups
WOD 2: 4 minutes of 26.5# KB OHS (one arm)
Nikki - 67 reps
W.O.D. 3.9.10
DAILY WOD:
200 m sandbag sprint (35#)
3 rounds of:
-10 burpees
-20 pushpress
-30 double unders
200m sandbag sprint
Time - 12:48
200 m sandbag sprint (35#)
3 rounds of:
-10 burpees
-20 pushpress
-30 double unders
200m sandbag sprint
Time - 12:48
W.O.D. 3.4.10
SECTIONAL STRENGTH:
WOD 1:
21-15-9
squat snatch (65#)
box jumps (21")
+ 2 rope climbs after each round
Time - 12:55
WOD 2:
150 m sandbag carry (35#)
30 squats with sandbag
30 doubleunders
Time - 10:17
WOD 1:
21-15-9
squat snatch (65#)
box jumps (21")
+ 2 rope climbs after each round
Time - 12:55
WOD 2:
150 m sandbag carry (35#)
30 squats with sandbag
30 doubleunders
Time - 10:17
W.O.D. 3.3.10
FAILY WOD:
25 ring dips
25 wall balls (14# / 10')
25 KTE
25 deadlifts (135#)
300 ft overhead walking lunge (25#) - 4x gym
Time - 10:05
25 ring dips
25 wall balls (14# / 10')
25 KTE
25 deadlifts (135#)
300 ft overhead walking lunge (25#) - 4x gym
Time - 10:05
W.O.D. 2.22.10
SECTIONAL STRENGTH:
Deadlift 5-5-5 (taper)
85-115-135
Shoulder Press 5-5-5
40-50-60
Back Squat 5-5-5
65-80-100
Bench Press 5-5-5
50-60-75
For time:
60 KBS (35#)
50 box jumps (24")
40 wall ball (14#/9')
30 pullups
20 GHD
10 snatch (65#)
Time - 13:08
Deadlift 5-5-5 (taper)
85-115-135
Shoulder Press 5-5-5
40-50-60
Back Squat 5-5-5
65-80-100
Bench Press 5-5-5
50-60-75
For time:
60 KBS (35#)
50 box jumps (24")
40 wall ball (14#/9')
30 pullups
20 GHD
10 snatch (65#)
Time - 13:08
W.O.D. 2.21.10
SECTIONAL WOD:
Bench Press 5-3-1
90-100-115x2
(sore and tired today!)
DAILY WOD:
3 rounds:
400 m row
25 Double unders
10 hang power clean (98#)
25 lateral jumps (45# plate)
Time - 14:03
Bench Press 5-3-1
90-100-115x2
(sore and tired today!)
DAILY WOD:
3 rounds:
400 m row
25 Double unders
10 hang power clean (98#)
25 lateral jumps (45# plate)
Time - 14:03
W.O.D. 2.20.10
SECTIONAL WOD:
Back Squat 5-3-1
120-135-155x10
Shoulder Press 5-3-1
75-85-95x4
DAILY WOD:
Karen (150 Wall balls - 14# to 8' target)
Time - 6:36
Weighted pullup - 45# plate
Back Squat 5-3-1
120-135-155x10
Shoulder Press 5-3-1
75-85-95x4
DAILY WOD:
Karen (150 Wall balls - 14# to 8' target)
Time - 6:36
Weighted pullup - 45# plate
W.O.D. 2.19.10
DAILY WOD:
Split Jerk 5-5-3-3-1-1
75-95-115-125-145-155 (PR)
70% 1 rep max split jerk
4 on the minute for 10 minutes
8 rounds at 115#
2 rounds at 105#
(with clean from the floor)
Split Jerk 5-5-3-3-1-1
75-95-115-125-145-155 (PR)
70% 1 rep max split jerk
4 on the minute for 10 minutes
8 rounds at 115#
2 rounds at 105#
(with clean from the floor)
W.O.D. 2.17.10
DAILY WOD:
Tabata This (squat, pullup, pushup, situp, row)
1 minute rest between each tabata station
18-8-7-12-5 = 50
Tabata This (squat, pullup, pushup, situp, row)
1 minute rest between each tabata station
18-8-7-12-5 = 50
W.O.D. 2.16.10
DAILY WOD:
Overhead Squat 3-3-3-3-3
65-85-105-125x1-115x3
3 rounds at 60% 3RM OHS (65#)
15 OHS
15 KTE
1 rope climb
Time - 7:22
Overhead Squat 3-3-3-3-3
65-85-105-125x1-115x3
3 rounds at 60% 3RM OHS (65#)
15 OHS
15 KTE
1 rope climb
Time - 7:22
W.O.D. 2.15.10
DAILY WOD:
30 box jumps
10 bodyweight deadlifts
25 BJ
10 DL
20 BJ
10 DL
15 BJ
10 DL
Time - 6:52
SECTIONAL WOD:
Deadlift 5-3-1
160-185-205x5
30 box jumps
10 bodyweight deadlifts
25 BJ
10 DL
20 BJ
10 DL
15 BJ
10 DL
Time - 6:52
SECTIONAL WOD:
Deadlift 5-3-1
160-185-205x5
W.O.D. 2.14.10
SECTIONAL STRENGTH:
Bench Press 3-3-3
95-100-110x6
Back Squat 3-3-3
130-135-145x11
DAILY WOD:
Valentine's Day Massacre (with Mom!)
50 WB
75 KBS
100 pushups
150 Situps
200 squats
800 m run
When not working hold 25# plate overhead
Time - 25:52
Bench Press 3-3-3
95-100-110x6
Back Squat 3-3-3
130-135-145x11
DAILY WOD:
Valentine's Day Massacre (with Mom!)
50 WB
75 KBS
100 pushups
150 Situps
200 squats
800 m run
When not working hold 25# plate overhead
Time - 25:52
W.O.D. 2.12.10
AK CrossFit
2 rounds:
21R/21L walking lunges
21 PU
21 squats
21 ring dips
21 HSPU
Time - 15:24
2 rounds:
21R/21L walking lunges
21 PU
21 squats
21 ring dips
21 HSPU
Time - 15:24
W.O.D. 2.11.10
SECTIONAL WOD (@ AK CrossFit)
From Mid-West Sectionals:
Air Force WOD
~ start each minute with 4 burpees and complete:
20 Thrusters (65#)
20 SDHP
20 PJ
20 OHS
20 Front Squat
Time - 8:59
Shoulder Press 3-3-3
80-85-90x4
From Mid-West Sectionals:
Air Force WOD
~ start each minute with 4 burpees and complete:
20 Thrusters (65#)
20 SDHP
20 PJ
20 OHS
20 Front Squat
Time - 8:59
Shoulder Press 3-3-3
80-85-90x4
W.O.D. 2.10.10
AK CROSSFIT - mainsite WOD
50 WB
25 L-sit pullups
40 WB
20 L-sit PU
30 WB
15 L-Sit PU
20 WB
10 L-sit PU
Time - 17:54
50 WB
25 L-sit pullups
40 WB
20 L-sit PU
30 WB
15 L-Sit PU
20 WB
10 L-sit PU
Time - 17:54
W.O.D. 2.8.10
DAILY WOD:
ANGIE
Time - 19:20
SECTIONAL STRENGTH:
Deadlift 3-3-3
170-185-195x8
80% 1RM Clean and Jerk
2 on the minute for 10 minutes
Used 108#
ANGIE
Time - 19:20
SECTIONAL STRENGTH:
Deadlift 3-3-3
170-185-195x8
80% 1RM Clean and Jerk
2 on the minute for 10 minutes
Used 108#
W.O.D. 2.7.10
SECTIONAL WOD:
Back Squat 5-5-5
120-130-135x21 (stopped b/c back hurt)
Bench Press 5-5-5
90-95-100x11
On the minute for 10 minutes:
5 pullups
10 pushups (missed last pushup by 1 second)
7 rounds (for time)
7 power snatch (73#)
7 heaving snatch balance
7 overhead squat
Time - 19:40
Back Squat 5-5-5
120-130-135x21 (stopped b/c back hurt)
Bench Press 5-5-5
90-95-100x11
On the minute for 10 minutes:
5 pullups
10 pushups (missed last pushup by 1 second)
7 rounds (for time)
7 power snatch (73#)
7 heaving snatch balance
7 overhead squat
Time - 19:40
W.O.D. 2.5.10
DAILY WOD:
3 shoulder press - 3 push press - 3 push jerk (consecutive)
Nikki - 95#
3 push press - 3 push jerk (consecutive)
Nikki - 115#
3 push jerk
Nikki - 130#
3 rounds (not for time)
20 GHD situps
10 KTE
5 toes to bar
3 shoulder press - 3 push press - 3 push jerk (consecutive)
Nikki - 95#
3 push press - 3 push jerk (consecutive)
Nikki - 115#
3 push jerk
Nikki - 130#
3 rounds (not for time)
20 GHD situps
10 KTE
5 toes to bar
W.O.D. 2.4.10
SECTIONAL WOD:
Shoulder Press 5-5-5
75-80-85x8
3 rounds of:
10 front squats (95#)
90 seconds double unders
Rest 2 minutes then (for time)
21-15-9
Deadhang Pullups
55# KBS
Burpees
Time- 14:34
Shoulder Press 5-5-5
75-80-85x8
3 rounds of:
10 front squats (95#)
90 seconds double unders
Rest 2 minutes then (for time)
21-15-9
Deadhang Pullups
55# KBS
Burpees
Time- 14:34
W.O.D. 2.1.10
DAILY WOD:
Alotta Girls
10 C&J(95#)
50 DU
50 situps
21 thrusters (65#)
21 pullups
30 wall balls (14#, 9')
30 box jumps
Time - 9:56
SECTIONAL STRENGTH:
Start Wendler Cycle 1 Month 2!
Deadlift 5-5-5
160-170-185x11
On the minute for 10 minutes:
5 pullups
10 pushups
3 rounds (not for time)
5 thrusters (95#)
5 muscle ups
Alotta Girls
10 C&J(95#)
50 DU
50 situps
21 thrusters (65#)
21 pullups
30 wall balls (14#, 9')
30 box jumps
Time - 9:56
SECTIONAL STRENGTH:
Start Wendler Cycle 1 Month 2!
Deadlift 5-5-5
160-170-185x11
On the minute for 10 minutes:
5 pullups
10 pushups
3 rounds (not for time)
5 thrusters (95#)
5 muscle ups
W.O.D. 1.31.10
Valley Forge Park WOD:
~0.5 mile run to stairs
3 stair sprints
~0.5 mile run back
3 rds:
20 picnic bench jumps
20 pushups
50 walking lunges (25R/25L)
Run/Jog/Walk up Mount Misery and back
~0.5 mile run to stairs
3 stair sprints
~0.5 mile run back
3 rds:
20 picnic bench jumps
20 pushups
50 walking lunges (25R/25L)
Run/Jog/Walk up Mount Misery and back
W.O.D. 1.25.10
SECTIONAL STRENGTH:
Back Squat 5-5-5
60-75-90
Bench Press 5-5-5
45-60-70
Dumbell snatch 45#
3R/3L on the minute for 10 minutes
3 rds for time:
50 DU
50 back extensions
Time: 7:29
Back Squat 5-5-5
60-75-90
Bench Press 5-5-5
45-60-70
Dumbell snatch 45#
3R/3L on the minute for 10 minutes
3 rds for time:
50 DU
50 back extensions
Time: 7:29
W.O.D. 1.24.10
SECTIONAL STRENGTH:
Deadlift 5-5-5
85-105-125
Shoulder Press 5-5-5
45-50-55
5K row - Time: 25:07
DAILY WOD:
Push Press 5@95#, 5@105#
AMRAP in 20 minutes:
3 ring dips
6 pushups
9 push press (95#)
Nikki: 5 rounds + 3 ring dips, 6 pushups, 6 push press
Deadlift 5-5-5
85-105-125
Shoulder Press 5-5-5
45-50-55
5K row - Time: 25:07
DAILY WOD:
Push Press 5@95#, 5@105#
AMRAP in 20 minutes:
3 ring dips
6 pushups
9 push press (95#)
Nikki: 5 rounds + 3 ring dips, 6 pushups, 6 push press
W.O.D. 1.23.10
215 THROWDOWN!!
WOD 1:
250m row
40 KBS (35#)
500m row
30 KBS
750m row
20 KBS
250m row
10 KBS
Time: 16:43
WOD 2:
5 Rounds of:
5 thrusters
7 burpees
Then: 30 PU
Time: 5:20
Overall 4th place female!
WOD 1:
250m row
40 KBS (35#)
500m row
30 KBS
750m row
20 KBS
250m row
10 KBS
Time: 16:43
WOD 2:
5 Rounds of:
5 thrusters
7 burpees
Then: 30 PU
Time: 5:20
Overall 4th place female!
W.O.D. 1.12.10
OPEN GYM: Mainsite WOD
3 rds of:
10 C&J (95#)
30 situps
Time: 8:14
SECTIONAL STRENGTH:
Bench Press 5-3-1
85-100-110x6
Push Press 70% 1RM
5 on the minute for 10 minutes
Used 80#
I skipped 21-15-9 SDHP, row for calories, static hold for seconds
3 rds of:
10 C&J (95#)
30 situps
Time: 8:14
SECTIONAL STRENGTH:
Bench Press 5-3-1
85-100-110x6
Push Press 70% 1RM
5 on the minute for 10 minutes
Used 80#
I skipped 21-15-9 SDHP, row for calories, static hold for seconds
W.O.D. 1.20.10
SECTIONAL STRENGTH:
Back Squat 5-3-1
115-130-145x12 (stopped b/c back hurt)
60% 1RM - 1 snatch, 3 heaving snatch bal
3 on the minute for 7 minutes
Used 63#
3 rounds:
10 ring dips
30 DU
30 Situps
Then butterfly pullup work
Back Squat 5-3-1
115-130-145x12 (stopped b/c back hurt)
60% 1RM - 1 snatch, 3 heaving snatch bal
3 on the minute for 7 minutes
Used 63#
3 rounds:
10 ring dips
30 DU
30 Situps
Then butterfly pullup work
W.O.D. 1.18.10
SECTIONAL STRENGTH:
Shoulder Press 5-3-1
70-80-90x5
Pressing snatch bal 50% 1RM
7 on the minute for 7 minutes
Used 45#
5 rds (not for time)
Tire pull 2 lengths of gym
5 HSPU
Shoulder Press 5-3-1
70-80-90x5
Pressing snatch bal 50% 1RM
7 on the minute for 7 minutes
Used 45#
5 rds (not for time)
Tire pull 2 lengths of gym
5 HSPU
W.O.D. 1.17.10
SECTIONAL STRENGTH:
Deadlift 5-3-1
155-175-195x5
90% 1RM push press
3 on the minute for 6 minutes
used 95#
4 rds of:
8 DB snatch (35#)
6 DB cleans
OTHER:
New 1RM overhead squat - 125# (PR)
Deadlift 5-3-1
155-175-195x5
90% 1RM push press
3 on the minute for 6 minutes
used 95#
4 rds of:
8 DB snatch (35#)
6 DB cleans
OTHER:
New 1RM overhead squat - 125# (PR)
W.O.D. 1.16.10
SECTIONAL WOD:
Bench Press 3-3-3
90-100-105x10
70% 1RM Overhead squat 3 on min for 8 min
used 70#
3 rds (not for time)
10 HSPU
10 ring dips
OTHER: deadlift with Swine
work up to 1RM - 215#
Max PU - 31
DAILY WOD:
400m run alternate with bear crawl, squats, walking lunge, mtn climbers
15:14
Bench Press 3-3-3
90-100-105x10
70% 1RM Overhead squat 3 on min for 8 min
used 70#
3 rds (not for time)
10 HSPU
10 ring dips
OTHER: deadlift with Swine
work up to 1RM - 215#
Max PU - 31
DAILY WOD:
400m run alternate with bear crawl, squats, walking lunge, mtn climbers
15:14
W.O.D. 1.14.10
SECTIONAL WOD:
Back Squat 3-3-3
120-135-140x12
Power Snatch 60% 1RM
4 on the minute for 6 minutes with 6 burpees
63# (ugly!)
3 min of 120# back squats
Reps: 30
Max handstand hold - 1:15
Max handstand walk - 100 ft
Back Squat 3-3-3
120-135-140x12
Power Snatch 60% 1RM
4 on the minute for 6 minutes with 6 burpees
63# (ugly!)
3 min of 120# back squats
Reps: 30
Max handstand hold - 1:15
Max handstand walk - 100 ft
W.O.D. 1.11.09
DAILY WOD:
Hang squat clean
3-3-3-3-3
53/63/83/103/123
SECTIONAL WOD:
Shoulder Press 3-3-3
75-80-85x7
85% 1RM clean
2 on the minute for 10 min
2 @ 113#
8 @ 108#
2 rds not for time
3 HSPU
6 burpees
9 DB thrusters (30#)
Hang squat clean
3-3-3-3-3
53/63/83/103/123
SECTIONAL WOD:
Shoulder Press 3-3-3
75-80-85x7
85% 1RM clean
2 on the minute for 10 min
2 @ 113#
8 @ 108#
2 rds not for time
3 HSPU
6 burpees
9 DB thrusters (30#)
W.O.D. 1.10.10
DAILY WOD:
4 Rounds for time:
50 Double Unders
400M Run
Nikki 15:11
SECTIONAL STRENGTH:
Deadlift 3-3-3
165-175-185x10
70% 1RM Split jerk
3 on the minute for 10 minutes
Used 95#
3 rds (not for time)
40 GHD situps
20 pullups (consecutive)
4 Rounds for time:
50 Double Unders
400M Run
Nikki 15:11
SECTIONAL STRENGTH:
Deadlift 3-3-3
165-175-185x10
70% 1RM Split jerk
3 on the minute for 10 minutes
Used 95#
3 rds (not for time)
40 GHD situps
20 pullups (consecutive)
W.O.D. 1.9.10
SECTIONAL STRENGTH:
Bench Press 5-5-5
85-90-100x12
60% 1RM dead hang (squat) clean
3/min for 7 min
used 80#
3 rounds not for time
10 box jumps (30.5")
500 m row (2:13, 2:13, 2:13)
Bench Press 5-5-5
85-90-100x12
60% 1RM dead hang (squat) clean
3/min for 7 min
used 80#
3 rounds not for time
10 box jumps (30.5")
500 m row (2:13, 2:13, 2:13)
W.O.D. 1.8.10
DAILY WOD:
Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor - including between exercises!
Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk
65# Nikki 109
Cindy AMRAP in 10
Nikki 10 rounds
Max reps in a single long, long set:
Overhead Squat
Front Squat
Back Squat
Workout ends when the bar touches the floor - including between exercises!
Rest, then, max reps in a single set again:
Press
Push Press
Push Jerk
65# Nikki 109
Cindy AMRAP in 10
Nikki 10 rounds
W.O.D. 1.7.10
SECTIONAL STRENGTH:
Back squat 5-5-5
115/125/135x9
Snatch push press 80% 1RM
3 on the minute for 5 minutes
Used 80#
3 rds not for time
5 MU
15 ring rows
35 DU (consecutive)
Back squat 5-5-5
115/125/135x9
Snatch push press 80% 1RM
3 on the minute for 5 minutes
Used 80#
3 rds not for time
5 MU
15 ring rows
35 DU (consecutive)
W.O.D. 1.6.10
DAILY WOD:
Hang squat snatch
5-5-5
45/50/55
Then 3 rds:
20 hang squat snatch (45#, from the knee)
20 wall balls (14#, 9ft)
Hang squat snatch
5-5-5
45/50/55
Then 3 rds:
20 hang squat snatch (45#, from the knee)
20 wall balls (14#, 9ft)
W.O.D. 1.4.10
DAILY WOD:
Grace (95#) - 4:59
(severe chest congestion)
SECTIONAL STRENGTH:
Shoulder press 5-5-5
70-75-80x8
80% 1RM squat cleans 2/min for 7 min
Used 105#
3 rounds not for time:
30 sec L-sit
15 KTE
15 toes to bar
Grace (95#) - 4:59
(severe chest congestion)
SECTIONAL STRENGTH:
Shoulder press 5-5-5
70-75-80x8
80% 1RM squat cleans 2/min for 7 min
Used 105#
3 rounds not for time:
30 sec L-sit
15 KTE
15 toes to bar
W.O.D. 1.3.10
SECTIONAL STRENGTH:
5-5-5 Deadlift
155-165-175x13
Snatch Bal 80% 1RM
3 on the minute for 7 minutes
Used 73#
3 rds not for time
25 back extensions
25 KBS (45#)
DAILY WOD:
5-5-5-5-5 Bench Press
65/85/105/110/110
5-5-5 Deadlift
155-165-175x13
Snatch Bal 80% 1RM
3 on the minute for 7 minutes
Used 73#
3 rds not for time
25 back extensions
25 KBS (45#)
DAILY WOD:
5-5-5-5-5 Bench Press
65/85/105/110/110
W.O.D. 1.2.10
As Many Rounds as possible in 15 Minutes:
3 Hang Power Snatch (65#/95#)
2 Rounds of:
2 Muscle ups
4 Handstand Push-ups
8 Single Leg Squats (4R/4L
Nikki: 5
3 Hang Power Snatch (65#/95#)
2 Rounds of:
2 Muscle ups
4 Handstand Push-ups
8 Single Leg Squats (4R/4L
Nikki: 5
W.O.D. 12.27.09
For time:
20 Swings, 20 Squats, 10 Pull-ups
18 Swings, 18 Squats, 9 Pull-ups
16 Swings, 16 Squats, 8 Pull-ups
14 Swings, 14 Squats, 7 Pull-ups
12 Swings, 12 Squats, 6 Pull-ups
10 Swings, 10 Squats, 5 Pull-ups
8 Swings, 8 Squats, 4 Pull-ups
6 Swings, 6 Squats, 3 Pull-ups
4 Swings, 4 Squats, 2 Pull-ups
2 Swings, 2 Squats, 1 Pull-up
Nikki 10:18
20 Swings, 20 Squats, 10 Pull-ups
18 Swings, 18 Squats, 9 Pull-ups
16 Swings, 16 Squats, 8 Pull-ups
14 Swings, 14 Squats, 7 Pull-ups
12 Swings, 12 Squats, 6 Pull-ups
10 Swings, 10 Squats, 5 Pull-ups
8 Swings, 8 Squats, 4 Pull-ups
6 Swings, 6 Squats, 3 Pull-ups
4 Swings, 4 Squats, 2 Pull-ups
2 Swings, 2 Squats, 1 Pull-up
Nikki 10:18
W.O.D. 12.23.09
Conditioning:
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
5 MU
Strength:
Shoulder Press
5-5-5-5-5
Nikki - 12:40 + MU #75
"Annie"
50-40-30-20-10
Double Unders
Sit-ups
5 MU
Strength:
Shoulder Press
5-5-5-5-5
Nikki - 12:40 + MU #75
W.O.D. 12.22.09
3 Rounds for time of:
40 Wall Balls (14#/20#) (9ft/10ft target)
20 Box Jumps (21"/25")
10 Ring Dips
Nikki - 11:29
40 Wall Balls (14#/20#) (9ft/10ft target)
20 Box Jumps (21"/25")
10 Ring Dips
Nikki - 11:29
W.O.D. 12.21.09
Level 2:
I Can beat You With One Arm Tied Behnd My Back
Workout 1:
In 15 minutes, find your 1RM for 1 Arm Snatch, 1 Arm Deadlift, 1 Arm Push Jerk
(Highest total on weaker arm is your total)
Nikki: 55/115/55
Workout 2:
At 50% Weight of the Above
10-18-8
1 Arm Snatch/1 Arm Deadlift/1 Arm Push Jerk
Plus 20 GHD, 15 Slosh-pipe Front Squats, 10 Sandbag Clean & Jerks
Nikki: 10:24
I Can beat You With One Arm Tied Behnd My Back
Workout 1:
In 15 minutes, find your 1RM for 1 Arm Snatch, 1 Arm Deadlift, 1 Arm Push Jerk
(Highest total on weaker arm is your total)
Nikki: 55/115/55
Workout 2:
At 50% Weight of the Above
10-18-8
1 Arm Snatch/1 Arm Deadlift/1 Arm Push Jerk
Plus 20 GHD, 15 Slosh-pipe Front Squats, 10 Sandbag Clean & Jerks
Nikki: 10:24
W.O.D. 12.18.09
"Cindy"
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki C2B 13
W.O.D. 12.17.09
Festivus!
Deadlift 200# (PR)
Max Pullups 31 (PR)
Banch Press 125x1 (PR)
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki C2B 13
W.O.D. 12.17.09
Festivus!
Deadlift 200# (PR)
Max Pullups 31 (PR)
Banch Press 125x1 (PR)
W.O.D. 12.15.09
Nicole
As many rounds as possible in 20 Minutes of:
400M Run
Max rep Pull-ups
Note: The total number of pullups completed in all the rounds is your score for the WOD.
Nikki: 100
(5 rounds, 30 PU max)
As many rounds as possible in 20 Minutes of:
400M Run
Max rep Pull-ups
Note: The total number of pullups completed in all the rounds is your score for the WOD.
Nikki: 100
(5 rounds, 30 PU max)
W.O.D. 12.14.09
Deadlift
5-5-3-3-2-2-1
then:
Use about 70% of your 1RM in your Deadlift or (185#/275#) for the following.
3 Rounds for time of:
10 Deadlifts
50 Double Unders *
Nikki: 185x2, 6:45
5-5-3-3-2-2-1
then:
Use about 70% of your 1RM in your Deadlift or (185#/275#) for the following.
3 Rounds for time of:
10 Deadlifts
50 Double Unders *
Nikki: 185x2, 6:45
W.O.D. 12.11.09
For time complete:
10-1
Hang Power Clean (95#/65#)
1-10
Sumo Deadlift High Pull (95#/65#)
Nikki 65# 7:26
10-1
Hang Power Clean (95#/65#)
1-10
Sumo Deadlift High Pull (95#/65#)
Nikki 65# 7:26
W.O.D. 12.09.09
"300"
25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups
Nikki 20:16
25 Pull Ups
50 Deadlifts (M:135/W:95)
50 Push Ups
50 Box Jumps
50 Floor Wipers (M:135/W:95)
50 DB Clean and Jerk (M:35/W:15)
25 Pull Ups
Nikki 20:16
W.O.D. 12.07.09
"Hannah"
21-15-9
Barbell Thrusters 75#/115#
Wall Balls 14#/20# (to a 9ft/10ft target)*
Nikki 8:01
W.O.D. 12.4.09
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Score is number of Double unders and number of Sit ups.
Single Unders will be the substitute if Double Unders cannot be performed.
Nikki: 237,133,370
Strength:
Weighted Pull-up
1-1-1-1-1-1-1
Nikki:50
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Score is number of Double unders and number of Sit ups.
Single Unders will be the substitute if Double Unders cannot be performed.
Nikki: 237,133,370
Strength:
Weighted Pull-up
1-1-1-1-1-1-1
Nikki:50
W.O.D. 12.1.09
"Eva"
5 Rounds for time of:
800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups*
Nikki 35# 43:28
5 Rounds for time of:
800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups*
Nikki 35# 43:28
W.O.D. 11.30.09
Strength:
Front Squat
3-3-3-3
Front Squat 150x3
Conditioning:
3 Rounds for time of:
10 Front Squats (at or about 60% of your 3 RM) or (135#/95#)
7 Dead Hang Pull-ups
7 Knees to Elbows
10 Burpees
Nikki 8:04 w/90#
Front Squat
3-3-3-3
Front Squat 150x3
Conditioning:
3 Rounds for time of:
10 Front Squats (at or about 60% of your 3 RM) or (135#/95#)
7 Dead Hang Pull-ups
7 Knees to Elbows
10 Burpees
Nikki 8:04 w/90#
W.O.D. 11.29.09
CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.
Nikki 460
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score.
Nikki 460
W.O.D. 11.28.09
The Beach Assault
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row
Steph+Nikki 30:59
Row to shore-1000M row
Ascend the cliff-5 rope climbs
Attack the objective-100 burpees and 100 wall balls (14#/20#)
Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB)
Descend the cliff- 5 rope climbs
Extraction-1000M row
Steph+Nikki 30:59
W.O.D. 11.14.09
3 Rounds for time of:
30 Push Jerk (65#/95#)*
60 Air Squats
90 Walking lunges**
Nikki 19:01 (Rx)
30 Push Jerk (65#/95#)*
60 Air Squats
90 Walking lunges**
Nikki 19:01 (Rx)
W.O.D. 11.11.09
Josh
"A hero WOD"
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups
Nikki 63# 11:57
"A hero WOD"
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups
Nikki 63# 11:57
W.O.D. 11.10.09
10 Rounds for time of:
95#/135# Deadlift, 15 reps
15 Push-ups/or Ring Push-ups*
Nikki 18:53 (95# R)
95#/135# Deadlift, 15 reps
15 Push-ups/or Ring Push-ups*
Nikki 18:53 (95# R)
W.O.D. 11.9.09
Level 2:
WOD 1
15 Deadlifts (225/155#)
15 Burpees (jump over the bar)
Nikki 1:26
WOD 2
Chest to Bar Pull-ups
Walk-outs
As many reps as possible in 5 minutes (need to complete at least 10 of each)
Nikki 66
WOD 3
20 OHS (115/75#)
20 GHD Sit-ups
20 Double Unders
Nikki 3:10
WOD 1
15 Deadlifts (225/155#)
15 Burpees (jump over the bar)
Nikki 1:26
WOD 2
Chest to Bar Pull-ups
Walk-outs
As many reps as possible in 5 minutes (need to complete at least 10 of each)
Nikki 66
WOD 3
20 OHS (115/75#)
20 GHD Sit-ups
20 Double Unders
Nikki 3:10
W.O.D. 11.4.09
Back Squat
5-5-5-5-5
Then...reps over time:
As many reps as possible of Back Squats with PVC for 5 Minutes.
Nikki 145#/ 161 Reps
5-5-5-5-5
Then...reps over time:
As many reps as possible of Back Squats with PVC for 5 Minutes.
Nikki 145#/ 161 Reps
W.O.D. 11.3.09
"Kelly"
5 Rounds for time:
Run 400 meters
30 box jump, 25/21 inch box
30 Wall ball shots, 20/14 pound ball
Nikki 26:29
5 Rounds for time:
Run 400 meters
30 box jump, 25/21 inch box
30 Wall ball shots, 20/14 pound ball
Nikki 26:29
W.O.D. 11.1.09
Filthy Kettlebell Fifty
50 Box Jumps
50 Swings (35#/55#)
50 KB Press (25L/25R)
50 Sit ups (hold KB upside down)
50 SDLHP (35#/55#)
50 Rainbows (25L/25R)
50 Goblet Squats
50 One arm Clean or Snatch (25L/25R)
50 Burpees
50 Double Unders
Nikki 31:02
50 Box Jumps
50 Swings (35#/55#)
50 KB Press (25L/25R)
50 Sit ups (hold KB upside down)
50 SDLHP (35#/55#)
50 Rainbows (25L/25R)
50 Goblet Squats
50 One arm Clean or Snatch (25L/25R)
50 Burpees
50 Double Unders
Nikki 31:02
W.O.D. 10.31.09
50 Med Ball Cleans
50 Push-ups
1 Suicide
40 Med Ball Cleans
40 Push-ups
1 Suicide
30 Med Ball Cleans
30 Push-ups
1 Suicide
20 Med Ball Cleans
20 Push-ups
1 Suicide
10 Med Ball Cleans
10 Push-ups
1 Suicide
Nikki 25:46
50 Push-ups
1 Suicide
40 Med Ball Cleans
40 Push-ups
1 Suicide
30 Med Ball Cleans
30 Push-ups
1 Suicide
20 Med Ball Cleans
20 Push-ups
1 Suicide
10 Med Ball Cleans
10 Push-ups
1 Suicide
Nikki 25:46
W.O.D. 10.27.09
"Danny"
As Many Rounds as possible in 20 min of:
24" box jump, 30 reps *
115 pound push press, 20 reps (75 ladies)
30 pull-ups
Nikki 3
As Many Rounds as possible in 20 min of:
24" box jump, 30 reps *
115 pound push press, 20 reps (75 ladies)
30 pull-ups
Nikki 3
W.O.D. 10.24.09
"YACK in the BOX" TEAM WOD- Team of 4, 2 athletes ‘working’ at once:
100 Burpees
200 Pull-ups
300 Squats
400 Kettlebell swings (35/55lbs)
The Team WOD- Team" tuck your knees"-13:47
(Nikki, Mike H, Chris P. Aimee)
THE INDIVIDUAL “YACK IN THE BOX” WOD:
THE “YITB” LADIES COUPLET:
3 rounds for time of:
30 Wallball shots (14lbs, 9’)
15 Clean and Jerks (75#)
Nikki Sieller 11:47
W.O.D. 10.19.09
As Many Rounds as possible in 25 minutes:
15 kettlebell swings (must be unbroken) - 55# men/ 35# women
30 double-unders (must be unbroken)
Nikki SU/35#/17 Rds
15 kettlebell swings (must be unbroken) - 55# men/ 35# women
30 double-unders (must be unbroken)
Nikki SU/35#/17 Rds
W.O.D. 10.16.09
Filthy Fifty
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/1/2pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Nikki 23:43
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/1/2pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Nikki 23:43
W.O.D. 10.13.09
Strength:
30 Dead-hang Pull-ups
Metcon:
5 Rounds for time of:
21 Double Unders
15 Deadlifts (135#/95#)
9 Ring Dips
1 Rope Climb
Nikki 12:12
30 Dead-hang Pull-ups
Metcon:
5 Rounds for time of:
21 Double Unders
15 Deadlifts (135#/95#)
9 Ring Dips
1 Rope Climb
Nikki 12:12
W.O.D. 10.12.09
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (75#/115#)
KB Swings (scale according to level)
Pull-ups
Nikki 45# 15:39
Clean and Jerks (75#/115#)
KB Swings (scale according to level)
Pull-ups
Nikki 45# 15:39
W.O.D. 10.6.09
"Elizabeth"
21-15-9
Squat Cleans (95/135)
Ring Dips
Nikki 13:52 Rx
(Did power clean and squat, not squat clean)
21-15-9
Squat Cleans (95/135)
Ring Dips
Nikki 13:52 Rx
(Did power clean and squat, not squat clean)
W.O.D. 10.6.09
Push Jerk
5-5-5-5-5
Nikki 130x2
Over weekend - L1 cert
Fran
Nikki 6:34 Rx
Tabata Squats - 17
5-5-5-5-5
Nikki 130x2
Over weekend - L1 cert
Fran
Nikki 6:34 Rx
Tabata Squats - 17
W.O.D. 10.2.09
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki 16
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Nikki 16
W.O.D. 9.29.09
Strength:
Snatch
3-3-2-2-1-1 reps
Metcon:
10 Rounds for time of:
10 Burpees
10 Deadlifts (135#/95#)
10 Double Unders
Nikki 90 16:14
Max Pullups - 23 (PR)
Snatch
3-3-2-2-1-1 reps
Metcon:
10 Rounds for time of:
10 Burpees
10 Deadlifts (135#/95#)
10 Double Unders
Nikki 90 16:14
Max Pullups - 23 (PR)
W.O.D. 9.28.09
5 Rounds for Max reps of:
Thrusters (65#/95#)
Pull-ups
Your score is the total reps for both exercises for all 5 rounds.
Nikki 65# 181
Thrusters (65#/95#)
Pull-ups
Your score is the total reps for both exercises for all 5 rounds.
Nikki 65# 181
W.O.D. 9.26.09
Fight Gone Bad IV
Nikki 265
row 11 11 11 33
wall ball 35 27 23 85
SDLHP 17 14 14 45
Box Jump 23 23 19 65
Push Press 16 10 11 37
Total 102 85 78 265
Nikki 265
row 11 11 11 33
wall ball 35 27 23 85
SDLHP 17 14 14 45
Box Jump 23 23 19 65
Push Press 16 10 11 37
Total 102 85 78 265
W.O.D. 9.23.09
Intermediate:
250 Double Unders (when) if you stop, each time you must complete one round of 'Cindy' (5 Pull-ups, 10 Push-ups, 15 Squats).
Nikki 250 DU 20:24
250 Double Unders (when) if you stop, each time you must complete one round of 'Cindy' (5 Pull-ups, 10 Push-ups, 15 Squats).
Nikki 250 DU 20:24
W.O.D. 9.22.09
Complete as many rounds as possible in 20 minutes of:
(115#/75#)-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Nikki 5 Rx
W.O.D. 9.21.09
CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score
(compare to 7.20.09)
Nikki 465
Deadlift 195
Back Squat 165
Shoulder Press 105
9.20.09 - CrossFit VA Beach
Clean (PR) 125
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score
(compare to 7.20.09)
Nikki 465
Deadlift 195
Back Squat 165
Shoulder Press 105
9.20.09 - CrossFit VA Beach
Clean (PR) 125
W.O.D. 9.17.09
3 Rounds
Row 800M
Run 400M
100 Double Unders or 300 Single Unders
Nikki 3:21.6/3:26.2/3:31.1/1:34/1:35/1:36/2:24/2:00/2:29
W.O.D. 9.16.09
Push Press
5-5-5-5-5
and
Tabata
Push-ups
and
Row (for calories)
Nikki: 110x3#, 46 Calories, 6 push-ups
W.O.D. 9.11.09
A 9.11. commemorative Team WOD (teams of 2 athletes will work at once to complete the work load)
Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)
Jen S./Nikki 23:14
Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 feet total (carry down and back twice)
Jen S./Nikki 23:14
W.O.D. 9.09.09
Clean and Jerk
1-1-1-1-1-1-1
Mini Met-Con
As Many Rounds As Possible in 10 Minutes of:
200 M Run or Row
10 Burpees
30 Squats
Nikki 125/4rds run
1-1-1-1-1-1-1
Mini Met-Con
As Many Rounds As Possible in 10 Minutes of:
200 M Run or Row
10 Burpees
30 Squats
Nikki 125/4rds run
W.O.D. 9.2.09
The Bear Complex
You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Nikki 90(x6)
You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Nikki 90(x6)
W.O.D. 9.01.09
Alotta Tabata
Squats
Burpees
Hang Power Snatch (35#/45#)
Strength:
Thrusters
1-1-1-1-1
Nikki 17-6-7 (115# thruster)
Squats
Burpees
Hang Power Snatch (35#/45#)
Strength:
Thrusters
1-1-1-1-1
Nikki 17-6-7 (115# thruster)
W.O.D. 8.31.09
Run 400M
50 Double Unders (sub x3 single unders)
50 KB Swings (35#/55#)
40 Double Unders
40 KB Swings
30 Double Unders
30 KB Swings
20 Double Unders
20 KB Swings
10 Double Unders
10 KB Swings
Run 400M
Nikki 15:14 Rx
50 Double Unders (sub x3 single unders)
50 KB Swings (35#/55#)
40 Double Unders
40 KB Swings
30 Double Unders
30 KB Swings
20 Double Unders
20 KB Swings
10 Double Unders
10 KB Swings
Run 400M
Nikki 15:14 Rx
W.O.D. 8.28.09
Team Chipper
100 Barbell Cleans 75/115
100 Box Jumps
100 Toes to bar
100 Double unders
100 Pullups
100 Ring dips
100 Thrusters 75/115
100 Burpees
100 Sit-ups
100 KB Swings
1 mile run
Work in teams of four, two athletes work at a time.
Nikki/Steve/Kit/Cindy 49:23
100 Barbell Cleans 75/115
100 Box Jumps
100 Toes to bar
100 Double unders
100 Pullups
100 Ring dips
100 Thrusters 75/115
100 Burpees
100 Sit-ups
100 KB Swings
1 mile run
Work in teams of four, two athletes work at a time.
Nikki/Steve/Kit/Cindy 49:23
W.O.D. 8.26.09
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
Nikki 7
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
Nikki 7
W.O.D. 8.25.09
Run 1600 Meters
Rest 5 Minutes
Run 800 Meters
Rest 4 Minutes
Run 400 Meters
Rest 3 Minutes
Run 200 Meters
Nikki 7:26/3:25/1:35/:42
Rest 5 Minutes
Run 800 Meters
Rest 4 Minutes
Run 400 Meters
Rest 3 Minutes
Run 200 Meters
Nikki 7:26/3:25/1:35/:42
W.O.D. 8.24.09
Dumbbell Death Grip
3 Rounds for time of:
10 Dumbbell Thruster
10 Dumbbell Step-up (10R/10L)
10 Dumbbell Push-press
200M Dumbbell Farmers Walk
*Weight will be selected based on athletes ability.
Strength:
Bench Press
5-5-5-5-5
Nikki 25# 19:14 BP 115 x2
3 Rounds for time of:
10 Dumbbell Thruster
10 Dumbbell Step-up (10R/10L)
10 Dumbbell Push-press
200M Dumbbell Farmers Walk
*Weight will be selected based on athletes ability.
Strength:
Bench Press
5-5-5-5-5
Nikki 25# 19:14 BP 115 x2
W.O.D. 8.22.09
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Nikki 13:16
Front Squat 110x5
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Nikki 13:16
Front Squat 110x5
W.O.D. 8.18.09
Run 3/4 Mile
5 rounds of "backwards Cindy"
(15 Pull-ups, 10 Push-ups, 5 Squats)
Run 3/4 Mile
Strength:
Power Clean
3-3-3-3-3
Nikki 115x3
5 rounds of "backwards Cindy"
(15 Pull-ups, 10 Push-ups, 5 Squats)
Run 3/4 Mile
Strength:
Power Clean
3-3-3-3-3
Nikki 115x3
W.O.D. 8.17.09
Three rounds of:
30 Glute-ham sit-ups
25 Back extensions
Additional Strength:
Deadlift 5-5-5-5
Nikki 175
30 Glute-ham sit-ups
25 Back extensions
Additional Strength:
Deadlift 5-5-5-5
Nikki 175
W.O.D. 8.12.09
100 Squats
5 Muscle-ups
75 Squats
5 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
5 Muscle-ups
Nikki 19:41 sitting mu
W.O.D. 8.14.09
Cindy - 10
A major "You go girl!!!!" goes out to Nikki who joined the CFKoP Muscle-up Club. Nice job girl, keep up the great work. We are all proud of you!
W.O.D. 8.09.09
Dual Modality ~ WM
For time:
15 Power Cleans [95/135]
50 D/U
12 Power Cleans
40 D/U
9 Power Cleans
30 D/U
6 Power Cleans
20 D/U
3 Power Cleans
10 D/U
Nikki 10:39 (85)
For time:
15 Power Cleans [95/135]
50 D/U
12 Power Cleans
40 D/U
9 Power Cleans
30 D/U
6 Power Cleans
20 D/U
3 Power Cleans
10 D/U
Nikki 10:39 (85)
W.O.D. 8.5.09
3 Rounds for time of:
50 foot bear crawl
Run 400M
15 Double Unders
15 Push-ups
15 Pull-ups
Nikki 14:26
50 foot bear crawl
Run 400M
15 Double Unders
15 Push-ups
15 Pull-ups
Nikki 14:26
W.O.D. 7.29.09
Death By Tabata
Perform:
Tabata Deadlift and Burpee
Gentlemen - 185 lbs
Ladies - 135 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees.
Nikki 137 (95#)
Perform:
Tabata Deadlift and Burpee
Gentlemen - 185 lbs
Ladies - 135 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees.
Nikki 137 (95#)
W.O.D. 7.22.09
50 Double Unders
then 3 Rds of :
5 Clean and Jerks 135/95
7 Chest 2 Bar Pullups
and then
50 Double Unders
Nikki 85# 8:08
then 3 Rds of :
5 Clean and Jerks 135/95
7 Chest 2 Bar Pullups
and then
50 Double Unders
Nikki 85# 8:08
W.O.D. 7.18.09
"Helen"
3 Rounds for time:
400M Run
1.5 Pood Kettlebell swing x 21
Pull-ups 12 reps
Nikki 12:05
3 Rounds for time:
400M Run
1.5 Pood Kettlebell swing x 21
Pull-ups 12 reps
Nikki 12:05
W.O.D. 7.16.09
As Many as possible in 15 minutes:
3-rep Push Press plus
Max Pull-ups in 3 attempts
Your score is the total of the highest Push Press weight + 3 attempts of Pull-ups.
Nikki 131
3-rep Push Press plus
Max Pull-ups in 3 attempts
Your score is the total of the highest Push Press weight + 3 attempts of Pull-ups.
Nikki 131
W.O.D. 7.13.09
Back Squat
3-3-3-3-3
Warm up prior to back squats with
5 reps at (95#/65#)
3 sets of 5 at (115#/85#)
*scale warm up according to your ability
Following the Back Squats complete:
Weighted Push-ups
1-1-1-1-1
Nikki 155, 70 PU
3-3-3-3-3
Warm up prior to back squats with
5 reps at (95#/65#)
3 sets of 5 at (115#/85#)
*scale warm up according to your ability
Following the Back Squats complete:
Weighted Push-ups
1-1-1-1-1
Nikki 155, 70 PU
W.O.D. 7.10.09
'Ursula'
(a Tim Marley original...he named it!)
5 rounds for time:
Run 400M
30 Box Jumps
30 KB Swings (35#/55#)
Up the weight ladies...or gents if you feel up to it.
Nikki:(35-25#/21") 25:57
(a Tim Marley original...he named it!)
5 rounds for time:
Run 400M
30 Box Jumps
30 KB Swings (35#/55#)
Up the weight ladies...or gents if you feel up to it.
Nikki:(35-25#/21") 25:57
W.O.D. 7.7.09
Lucky Seven Cleans
Clean and Jerk:
1-1-1-1-1-1-1
go for your 1 rep max rep clean and jerk.
Warm up with...
3 reps at 65#/35#
5 reps at 95#/65#
3 sets of 5 at 135/95#
Nikki: 105
Clean and Jerk:
1-1-1-1-1-1-1
go for your 1 rep max rep clean and jerk.
Warm up with...
3 reps at 65#/35#
5 reps at 95#/65#
3 sets of 5 at 135/95#
Nikki: 105
W.O.D. 7.6.09
10 Rounds for time of:
5 Paralette or Ring Push ups
7 Wall Balls (14#/20#)
12 Kettle bell swings (35#/55#)
7 KB Sumo deadlift High Pulls (35#/55#)
5 Burpees
Nikki 24:20
5 Paralette or Ring Push ups
7 Wall Balls (14#/20#)
12 Kettle bell swings (35#/55#)
7 KB Sumo deadlift High Pulls (35#/55#)
5 Burpees
Nikki 24:20
W.O.D. 7.4.09
Mid-Atlantic Regional Qualifier WOD's
WOD 1--Row 2 kilometers for time.
WOD 2--Three rounds for time of 10 deadlifts (275 pounds for men, 185 for women) and 50 double-unders.
Nikki 7:34 135#
WOD 3--For time: Run 400 meters, 21 overhead squats (95/65), 21 box jumps (24 inches/20 inches); run 400 meters, 15 overhead squats, 15 box jumps; run 400 meters, 9 overhead squats, 9 box jumps.
Nikki 11:15 35#
WOD 4--For time: 21-15-9 reps of Squat Snatch (95/65), Chest to bar pull-ups
Nikki 10:13 35#
WOD 1--Row 2 kilometers for time.
WOD 2--Three rounds for time of 10 deadlifts (275 pounds for men, 185 for women) and 50 double-unders.
Nikki 7:34 135#
WOD 3--For time: Run 400 meters, 21 overhead squats (95/65), 21 box jumps (24 inches/20 inches); run 400 meters, 15 overhead squats, 15 box jumps; run 400 meters, 9 overhead squats, 9 box jumps.
Nikki 11:15 35#
WOD 4--For time: 21-15-9 reps of Squat Snatch (95/65), Chest to bar pull-ups
Nikki 10:13 35#
W.O.D. 7.01.09
The Handler 98 Birthday Burpee Bash!!!!
For Time complete:
98 Burpees
98 Kettlebell swings (35#/55#)
98 Push Press (35#/45#)
98 Sit-ups
98 Back Extensions
Nikki 27:02
For Time complete:
98 Burpees
98 Kettlebell swings (35#/55#)
98 Push Press (35#/45#)
98 Sit-ups
98 Back Extensions
Nikki 27:02
W.O.D. 6.30.09
Complete as many rounds as possible in 20 Minutes:
5 Handstand Pushups
10 Box Jumps (21"/25")
20 Double Unders (sub tuck jumps)
Nikki 11
Tabata Squats Bottom to bottom
Nikki 10
5 Handstand Pushups
10 Box Jumps (21"/25")
20 Double Unders (sub tuck jumps)
Nikki 11
Tabata Squats Bottom to bottom
Nikki 10
W.O.D. 6.27.09
"baby EVA"
5 Rounds for tiime of:
400 M Run
15 KB swings (55#/35#)
15 Pullups
Nikki 35# 23:26
5 Rounds for tiime of:
400 M Run
15 KB swings (55#/35#)
15 Pullups
Nikki 35# 23:26
W.O.D. 6.24.09
St. Valentines Day Massacre
50 Wallballs
75 Kettelbell swings
100 Push Ups
150 Sit-Ups
200 Squats
800 M Run
Scott/Nikki (25#) 21:30
50 Wallballs
75 Kettelbell swings
100 Push Ups
150 Sit-Ups
200 Squats
800 M Run
Scott/Nikki (25#) 21:30
W.O.D. 6.22.09
AMRAP in an unknown amount of time...
9 Box Jumps
15 Push Press (55#/75#)
21 Sit-ups
Class 2-16:26
55# Nikki 7
9 Box Jumps
15 Push Press (55#/75#)
21 Sit-ups
Class 2-16:26
55# Nikki 7
W.O.D. 6.19.09
W.O.D #2 from the Mid-Atlantic Regional Qualifier:
3 Rounds for time of:
10 Deadlifts 275#/185#
50 Double unders
Nikki 105 6:37
3 Rounds for time of:
10 Deadlifts 275#/185#
50 Double unders
Nikki 105 6:37
W.O.D. 6.16.09
Pull~Run~Burp~Row"
Complete the following for time:
SDLHP x 25 [W:65lbs/M:95lbs]
Run x 400-M
Burpees x 25
Row x 750-M
Burpees x 25
Run x 400-M
Nikki 55# 13:28
Complete the following for time:
SDLHP x 25 [W:65lbs/M:95lbs]
Run x 400-M
Burpees x 25
Row x 750-M
Burpees x 25
Run x 400-M
Nikki 55# 13:28
W.O.D. 6.15.09
5 Rounds for time of:
12 Hang Power Cleans (95#/65#)
9 Push Jerks
6 Hang Power Snatch
3 Over Head Squats
Nikki 50# 16:23
12 Hang Power Cleans (95#/65#)
9 Push Jerks
6 Hang Power Snatch
3 Over Head Squats
Nikki 50# 16:23
W.O.D. 6.12.09
"Three for the Price of One"
AMRAP in 10 minutes of each triplet:
10 WallBalls 20#/14#
10 Burpees
10 Double Unders
Rest 3 minutes
3 Pull-Ups
6 Push-Ups
12 Squats
Rest 3 minutes
3 Deadlift 75#/55#
6 Front Squat
9 Split Jerk
Nikki: 6, 13, 5
AMRAP in 10 minutes of each triplet:
10 WallBalls 20#/14#
10 Burpees
10 Double Unders
Rest 3 minutes
3 Pull-Ups
6 Push-Ups
12 Squats
Rest 3 minutes
3 Deadlift 75#/55#
6 Front Squat
9 Split Jerk
Nikki: 6, 13, 5
W.O.D. 6.07.09
Tabata Olympic Lifts
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same #)
Power Clean
Front Squat
Push Press
Nikki: 11, 6, 6, 6 (45 lbs)
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same #)
Power Clean
Front Squat
Push Press
Nikki: 11, 6, 6, 6 (45 lbs)
W.O.D. 5.31.09
3 Rounds for time of:
Run 400M
30 KB Swings
15 Knees to Elbows
15 Box Jumps (25"/29")
Nikki 25# 19:24
Run 400M
30 KB Swings
15 Knees to Elbows
15 Box Jumps (25"/29")
Nikki 25# 19:24
W.O.D 5.22.09
5 Rounds for time of:
21 Sumo Deadlift High Pull (95#/65#)
21 Ring Dips
Nikki 15:55 55#
21 Sumo Deadlift High Pull (95#/65#)
21 Ring Dips
Nikki 15:55 55#
W.O.D. 5.20.09
3 rounds for time:
10 kettlebell swings (35#/55#)
30 Push Press (45#/65#)
50 Squats
70 Double Unders
*scale weight as needed.
Nikki 19:54
10 kettlebell swings (35#/55#)
30 Push Press (45#/65#)
50 Squats
70 Double Unders
*scale weight as needed.
Nikki 19:54
Subscribe to:
Posts (Atom)