5k run @ White Plains
(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
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