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
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