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)
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