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
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