Bench 3-3-3-3-3
total - 125 x 3 (PR!)
then worked MU, HPSU, toes to rings... ouchie back so couldn't do the planned metcon
12.14.11 - Wednesday
Overhead squat 3-3-3-3-3 (135# - NOT a PR, felt like I had no core b/c of Kropf working on my back...)
then
21-15-9 OHS (95/65#) and PU
Time - 3:46 Rx
then
21-15-9 OHS (95/65#) and PU
Time - 3:46 Rx
12.13.11 - Tuesday
3 rds for time of
400m run
50 DU
25 burpees
time - 13:44 Rx (took runs easy yet about 1 minute off July time! strung all DU)
400m run
50 DU
25 burpees
time - 13:44 Rx (took runs easy yet about 1 minute off July time! strung all DU)
12.12.11 - Monday
Banded deadlift 12 x 2 at 50% 1RM - used 115# & MM bands (ouchie back)
then
5 rounds NOT for time of 5 zercher DL, 10 t2b (used 45# for zercher, VERY painful)
then
5 rounds NOT for time of 5 zercher DL, 10 t2b (used 45# for zercher, VERY painful)
12.9.11 - Friday
At 80% of 1RM C&J complete:
5-3-4-2-1 clean and jerk
30 ft handstand walk between rounds
Time - 8:50 (Rx, 123#)
5-3-4-2-1 clean and jerk
30 ft handstand walk between rounds
Time - 8:50 (Rx, 123#)
12.6.11 - Tuesday
Squat snatch - 118# (PR!)
Felt easy but then 123 just wouldn't go up. too tired.
Max rope climbs in 3 min - 9
Felt easy but then 123 just wouldn't go up. too tired.
Max rope climbs in 3 min - 9
12.5.11 - Monday
"300"
Time - 16:04 Rx (PR!)
back hurt on 95# deads but could do about 10 at a time...
Time - 16:04 Rx (PR!)
back hurt on 95# deads but could do about 10 at a time...
12.4.11 - Sunday
10 rounds of 10 back squat (95#), 10->1 HPSU
time - 13:36
(lower back still hurt but not too bad for 95# squats)
time - 13:36
(lower back still hurt but not too bad for 95# squats)
12.1.11 - Thursday
Rest / tried to deadlift but 185 felt like 225 so I did about 5 lifts and stopped :(
11.23.11 - Wednesday
17-13-11-7-5-3 power snatch (65#)
3-5-7-11-13-17 thruster
Time - 13:54 (back limited - majorly tight!)
3-5-7-11-13-17 thruster
Time - 13:54 (back limited - majorly tight!)
11.16.11 - Wednesday
For time complete:
(very very sore from back squats on monday!)
- 30 burpees
- 30 hang power clean (95/65#)
- 30 box jumps
- 30 overhead walking lunge (45/25#)
- 30 double unders
- 30 kettlebell swing (53/35#)
- 30 push ups
- 30 wall balls (20/14#)
- 30 toes through rings
- 30 one-arm dumbbell power snatch (40/25#)
(very very sore from back squats on monday!)
11.14.11 - Monday
5 rds for max reps of bodyweight back squat & DU, complete recovery between rounds
Score - (131, DU) 30+15, 21+16, 20+8, 11+27, 16+19
Score - (131, DU) 30+15, 21+16, 20+8, 11+27, 16+19
11.8.11 - Tuesday
Banded platform deadlift - 12x1 at 145# and mental floss, standing on 100# plate
Then
20 zercher DL at 75#
Then
20 zercher DL at 75#
11.3.11 - Thursday
Run 200m
3 thrusters (95#)
Run 200m
6 thrusters
Run 200m
9 thrusters
Run 200m
12 thrusters
Run 200m
15 thrusters
Time - 14:16 Rx
Really tired today! Did not kill it...
3 thrusters (95#)
Run 200m
6 thrusters
Run 200m
9 thrusters
Run 200m
12 thrusters
Run 200m
15 thrusters
Time - 14:16 Rx
Really tired today! Did not kill it...
10.28.11 - Friday
Mainpage WOD with Mike V, John, Kev, changed from 5 rds to AMRAP in 40 minutes:
200m run
7 HSPU
200m run
7 muscle ups
200m run
30 sec L-sit hold
200m run
20 pistols
Score: 4 rds + 4 MU
200m run
7 HSPU
200m run
7 muscle ups
200m run
30 sec L-sit hold
200m run
20 pistols
Score: 4 rds + 4 MU
10.26.11 - Wednesday
AMRAP in 15 minutes of:
2 wall climb
8 toes to bar
10 box jumps (24")
Score: 10 + 2 Rx
2 wall climb
8 toes to bar
10 box jumps (24")
Score: 10 + 2 Rx
10.25.11 - Tuesday
Bench press 3-3-3-3-3
Max: 120#
5 rounds for time of: 10 push ups, 20 DU
Time: 4:00
Max: 120#
5 rounds for time of: 10 push ups, 20 DU
Time: 4:00
10.24.11 - Monday
3 rounds for time of:
5 2-fer MU
10 2-fer snatch (65#)
15 2-fer wall ball
Time: 18:12 Rx
5 2-fer MU
10 2-fer snatch (65#)
15 2-fer wall ball
Time: 18:12 Rx
10.20.11 - Thursday
21 pull ups, 21 sit ups, 100ft walking lunge
18-18-100
15-15-100
12-12-100
9-9-100
6-6-100
3-3-100
time: 12:05 Rx (strung all PU)
18-18-100
15-15-100
12-12-100
9-9-100
6-6-100
3-3-100
time: 12:05 Rx (strung all PU)
10.16.11 - Sunday
12x2 banded box back squat (115#, black bands looped once)
Bamboo bench press - 15RM - 60#
Bamboo OHS - 3 RM - 65#
Max weight box jump (16") - 120#
Max ring support hold - 1:08
Bamboo bench press - 15RM - 60#
Bamboo OHS - 3 RM - 65#
Max weight box jump (16") - 120#
Max ring support hold - 1:08
10.12.11 - Wednesday
C&J - 145# then stopped b/c didn't feel great, didn't have vibrams or lifting shoes
10.11.11 - tuesday
ICA Tabata Day! KBS, Jumping PU, 10m shuttle run, push ups
Score - Nik Rx+ (45# KB) 71 / 90 / 42 / 61 = 264
Score - Nik Rx+ (45# KB) 71 / 90 / 42 / 61 = 264
10.10.11 - Monday
“The End” (modified from the 2011 Reebok CrossFit Games chipper)
For time, complete:
For time, complete:
- 20 calorie row
- 20 wall balls (20/14# both to 10′)
- 20 toes to bar
- 20 box jumps (24/20″)
- 20 KB SDHP (70/55#)
- 20 burpees
- 20 push jerk (115/75#)
- 120 ft backwards sled pull (165/110#)
10.7.11 - Friday
45 Deadlift (185), 45 HPSU, 45 C2B PU, 5 rope climbs, complete for time in any order
Time - 20:47 Rx
Time - 20:47 Rx
10.4.11 - Tuesday
Push Press 2-2-2-2-2-2
Then Assistance: 400m sled drag (25% 1RM) and 200 sit ups
Nik 130, 90, n/a (i promise to do 200 at home!)
Then Assistance: 400m sled drag (25% 1RM) and 200 sit ups
Nik 130, 90, n/a (i promise to do 200 at home!)
10.3.11 - Monday
Team Small
3 rds of: 1000m row, 50 burpees, 50 box jumps, 800m run
Nikki and Tom (ouchie) – 29:55 Rx (1 full round + 2 rds just Nikki @ 1/2 reps)
3 rds of: 1000m row, 50 burpees, 50 box jumps, 800m run
Nikki and Tom (ouchie) – 29:55 Rx (1 full round + 2 rds just Nikki @ 1/2 reps)
9.30.11 - Friday
Platform Deadlift 12 sets of 1 at 80% 1RM
(used 200#)
Then
Sprint 400m then max deadlifts at 95#
(53 reps)
(used 200#)
Then
Sprint 400m then max deadlifts at 95#
(53 reps)
9.27.11 - Tuesday
Max height box jump - 41" (on the diagonal) (PR!)
Then back squat 3-3-3-3-3
Max - 185 x 3
Then back squat 3-3-3-3-3
Max - 185 x 3
9.22.11 - Thursday
25-20-15-10-5 of:
Time - 11:39 Rx
- Push up (Men’s Rx = clapping)
- Sit up
- Hang Power Clean (95/65#)
Time - 11:39 Rx
9.20.11 - Tuesday
"The Baseline" - 4:57
Then Sumo-deadlift 1 RM
score: 245 (no where near my former max, but it felt heavvvvy)
Then Sumo-deadlift 1 RM
score: 245 (no where near my former max, but it felt heavvvvy)
9.17.11 - Saturday
FIGHT GONE BAD at Iron Cross Athletics
Complete 3 rounds of:
Complete 3 rounds of:
- Wall ball (20/14# to 10/9′)
- Sumo deadlift high pull (75/55#)
- Box jump (20/16″)
- Push Press (75/55#)
- Row (for calories)
9.10.11 - Saturday
215 Partner Challenge (with John)
(1) 42-30-18 OHS (95/65) and pull-ups
Time: 4:52 (2nd place!)
(2) 530m sandbag run (30#), 50 situps, 50 kbs (53/35)
Time: 16:09
(3) 10 rope climbs, 40 squat clean (115/75), 80 wall ball (20/14# to 10/8'), 150 DU, 8 lengths walking lunge (45/25#), 2000m row
Time: 17:44
(1) 42-30-18 OHS (95/65) and pull-ups
Time: 4:52 (2nd place!)
(2) 530m sandbag run (30#), 50 situps, 50 kbs (53/35)
Time: 16:09
(3) 10 rope climbs, 40 squat clean (115/75), 80 wall ball (20/14# to 10/8'), 150 DU, 8 lengths walking lunge (45/25#), 2000m row
Time: 17:44
9.7.11 - Wednesday
70 KBS (35#), 60 burpees, 50 S2O (55#), 40 DU, 30 sit ups, 20 ring pushups, 10 keg to shoulder (75#)
Time:16:56
Time:16:56
9.5.11 - Monday
Banded front squat 12 x 2 @ 85#
10 HPSU on the rings! (started from headstand on floor)
9.3.11 - Saturday
31 Heroes WOD
Partner 1: 8 thrusters (105#), 6 rope climbs, 11 box jumps (24")
Partner 2: 400m run with 25# sandbag
Rounds: 4+14 (me and Killa)
Partner 1: 8 thrusters (105#), 6 rope climbs, 11 box jumps (24")
Partner 2: 400m run with 25# sandbag
Rounds: 4+14 (me and Killa)
9.2.11 - Friday
At CFKOP with Aimee and Cate
AMRAP in 15 minutes of
5 partner deadlifts (425#)
5 partner clean and jerks (185)
1 banded sprint
AMRAP in 15 minutes of
5 partner deadlifts (425#)
5 partner clean and jerks (185)
1 banded sprint
8.31.11 - Wednesday
400 m farmers carry (35#) then in remainder of 20 minutes complete AMRAP of 5 front squats (85#), 7 toes to bar
score- 14 rounds + 8 reps
score- 14 rounds + 8 reps
8.29.11 - Monday
3x 800m sprint and 1x400m sled drag (35% deadlift on sled)
Times - 3:19 (PR!) / 3:28 / 3:33 / 8:09 (90#)
Times - 3:19 (PR!) / 3:28 / 3:33 / 8:09 (90#)
8.27.11 - Saturday
GRAND OPENING WOD!
5 rounds for time of: 7 bar-facing burpees, 14 OHS (95/65#)
followed immediately by max handstand hold (every second held is a second off your time)
Time: 6:52-1:00=5:52
5 rounds for time of: 7 bar-facing burpees, 14 OHS (95/65#)
followed immediately by max handstand hold (every second held is a second off your time)
Time: 6:52-1:00=5:52
8.26.11 - Friday
Bench Press 1-1-1-1-1-1-1
Max - 135# (PR!)
3 rds for time of 20 floor press, 20 floor wipers (50% 1RM)
Time - 8:16 at 68#
Max - 135# (PR!)
3 rds for time of 20 floor press, 20 floor wipers (50% 1RM)
Time - 8:16 at 68#
8.23.11 - Tuesday
@ Knoxville Greenway
1 mile run - 8:30 (downhill)
Rest 3 min
1 mile run - 9:40 (uphill)
1 mile run - 8:30 (downhill)
Rest 3 min
1 mile run - 9:40 (uphill)
8.22.11 - Monday
@ CrossFit K-Town
Max clean and jerk
Max - 155# (full squat)
Then - 30 c&j for time
I used 85# - time = 2:57
Max clean and jerk
Max - 155# (full squat)
Then - 30 c&j for time
I used 85# - time = 2:57
8.17.11 - Wednesday
Banded back (box) squat - 12 sets of 2 reps @ 50% 1RM back squat (used 95# and black bands wrapped once around pole)
Then 5 rds of 5 deadlift (95#) and 7 bar-facing burpees
Time - 2:57
Then 5 rds of 5 deadlift (95#) and 7 bar-facing burpees
Time - 2:57
8.15.11 - Monday
“Hit-and-Run Grace”
For time complete:
For time complete:
- 400m run
- 15 clean and jerks (135/95#)
- 400m run
- 10 clean and jerks
- 400m run
- 5 clean and jerks
Time - 11:24 (ugh, felt bad today - low Energy)
Cash out - 800m sled Drag with 45#
8.12.11 - Friday
WOD at KOP
1-10-1-20-1-30-1 deadlift
235-165-235-155-225-125-225
Total: 1365
(note - could have gone a little higher on 10 and 30 rep...)
1-10-1-20-1-30-1 deadlift
235-165-235-155-225-125-225
Total: 1365
(note - could have gone a little higher on 10 and 30 rep...)
8.9.11 - Tuesday
Deadlift 1-1-1-1-1-1-1
Max - 250# (didn't feel strong today!)
Then 3 rounds for time of: 45 ft walking lunge, 15 air squats, 45 ft broad jumps, 15 air squats
time - 3:22
Max - 250# (didn't feel strong today!)
Then 3 rounds for time of: 45 ft walking lunge, 15 air squats, 45 ft broad jumps, 15 air squats
time - 3:22
8.8.11 - Monday
For time, complete:
- 100 Sumo Deadlift High Pull
- 100 Shoulder-to-Overhead (95/65#)
8.6.11 - Saturday
Back squat 1-1-1-1-1-1-1
Max - 205# (PR!)
Then complete for time: 25R/25L Dumbbell Snatch
Time - 4:27 (25#)
Max - 205# (PR!)
Then complete for time: 25R/25L Dumbbell Snatch
Time - 4:27 (25#)
8.5.11 - Friday
Individual Workout 4 from the 2011 Mid-Atlantic Regional:
- 100 Pull-ups
- 100 Kettlebell Swings (53/35#)
- 100 Double Unders
- 100 Overhead Squats (95/65#)
8.2.11 - Tuesday
10-9-8-7-6-5-4-3-2-1 of:
Sumo deadlift (225/155)
Kettlebell swing (53/35)
Pull-up
Time - 10:43
Sumo deadlift (225/155)
Kettlebell swing (53/35)
Pull-up
Time - 10:43
8.1.11 - Monday
Thruster 1-1-1-1-1-1-1
Max: 138#
AMRAP in 8 minutes of 20 wall balls (14# to 9') and 10 push-ups
Score: 158 reps
Max: 138#
AMRAP in 8 minutes of 20 wall balls (14# to 9') and 10 push-ups
Score: 158 reps
7.29.11 - Friday
10x2 banded Front Squat, 50% max
- used 95# and blue monster mini
Cash out - 3 rds of 10 toes thru rings, 3 MU (practice no false grip)
- used 95# and blue monster mini
Cash out - 3 rds of 10 toes thru rings, 3 MU (practice no false grip)
7.24.11 - Sunday
WOD with Aimee and Hannah -
5 rounds for time: 5 deadlifts (185#), 10 push-ups, 15 KBS (53#)
Time - 10:17
5 rounds for time: 5 deadlifts (185#), 10 push-ups, 15 KBS (53#)
Time - 10:17
7.23.11 - Saturday
5 rds for time: 30 box jumps, 40 sit ups (sub for 20 T2B), 10 ring dips
time - 17:38
time - 17:38
7.22.11 - Friday
Snatch grip banded deadlift 12 x 2
113lb, monster mini band
5 rds for time
5 bar facing burpees
5 L-sit pull-ups
Time: 4:10
113lb, monster mini band
5 rds for time
5 bar facing burpees
5 L-sit pull-ups
Time: 4:10
7.21.11 - Thursday
Power Clean 1-1-1-1-1-1-1
Max - 145
AMRAP in 20 - 400m run, max KBS (35#)
Score - 130 (40, 30, 30, 30)
Max - 145
AMRAP in 20 - 400m run, max KBS (35#)
Score - 130 (40, 30, 30, 30)
7.18.11 - Monday
Air Force WOD - 20 thrusters, 20 SDHP, 20 push jerk, 20 ohs, 20 FS (65/95) with 4 burpees at the start of every minute
Time - 9:49 (hot as hell today!!)
Time - 9:49 (hot as hell today!!)
7.15.11 - Friday
Power snatch 3-3-3-3-3
Max - 98#
AMRAP in 7 min of 7 power snatch (55#) and 14 DU
Score - 8 rds
Max - 98#
AMRAP in 7 min of 7 power snatch (55#) and 14 DU
Score - 8 rds
7.12.11 - Tuesday
1) Death by SDHP/MBD (30 minutes)
Score - 325 reps (12 rds + 13, 9 rds + 10, 7 rds)
2) 3 rds for time of: 15 wall ball (14#/8'), 10 HPC (65#), 5 S2O, 1 rope climb
Time- 5:42
Score - 325 reps (12 rds + 13, 9 rds + 10, 7 rds)
2) 3 rds for time of: 15 wall ball (14#/8'), 10 HPC (65#), 5 S2O, 1 rope climb
Time- 5:42
7.7.11 - Thursday
25 HSPU, 25 walking lunge (25#), 25 KBS (20kg), 25 sit ups, 25 DU, 25 pull ups. Penalty for breaking sets = 1 rope climb
Time - 7:47 (1 rope climb)
Time - 7:47 (1 rope climb)
7.6.11 - Wednesday
Push press 5-5-3-3-2-1-1
Max - 138# (from floor) (PR!)
3 rds for time of Push press (40% 1RM) & box jumps (21")
Time - 3:24
Max - 138# (from floor) (PR!)
3 rds for time of Push press (40% 1RM) & box jumps (21")
Time - 3:24
7.5.11 - Tuesday
Deadlift 135# off 45# plate - 10 x 2
Amrap in 12 of 1 clean (135#), 10 push ups, 200m run
Score: 10 rounds
Amrap in 12 of 1 clean (135#), 10 push ups, 200m run
Score: 10 rounds
7.1.11 - Friday
Powerlifting with Louie Simmons!!
Sumo deadlift and box squats
250# dead lift - not to max
Sumo deadlift and box squats
250# dead lift - not to max
6.27.11 - Monday
100 KB snatch (35#)
5:27
5 rds of 5R/5L KB snatch, 20m sprint, 5 burpees, 20m sprint
time - 3:43
50 DU, 50 BF sit-ups
1:47
5:27
5 rds of 5R/5L KB snatch, 20m sprint, 5 burpees, 20m sprint
time - 3:43
50 DU, 50 BF sit-ups
1:47
6.24.11 - Friday
Team of 4 - 2000m row, 200 front squats (95/135), 150 DB push jerk, 100 pull-ups, 2000m row. 1 person at a time on row, 2 ppl at a time for the rest.
6.21.11 - Tuesday
AMRAP in 20 minutes of: 5 T2B, 10 push press (55#), 15 DU.
Score - 16 rds (+5+10+5)
Score - 16 rds (+5+10+5)
6.18.11 - Saturday
Waterfront WOD:
100 sledgehammer tire hits (6#)
50 stump jumps
25 HSPU
-time: 10:46
100 sledgehammer tire hits (6#)
50 stump jumps
25 HSPU
-time: 10:46
6.17.11 - Friday
Shoulder Press 1-1-1-1-1
- Max- 95x5
- notes: felt like I may have been able to do more, but ran out of time
3 rounds for time of: 2 wall ascents, 4 HSPU, 8 dumbbell ground to overhead, 16 pull-ups
- all movements must be unbroken or there is 12 burpee penalty every time you stop
- time - 6:30
- Max- 95x5
- notes: felt like I may have been able to do more, but ran out of time
3 rounds for time of: 2 wall ascents, 4 HSPU, 8 dumbbell ground to overhead, 16 pull-ups
- all movements must be unbroken or there is 12 burpee penalty every time you stop
- time - 6:30
6.14.11 - Tuesday
Banded deadlift 12 sets of 2
- used 95# and 1" bands
- last 4 sets stood on 15# plates
Reverse hyper 3 sets of 15 (70#)
Prowler push 50m (95#)
- used 95# and 1" bands
- last 4 sets stood on 15# plates
Reverse hyper 3 sets of 15 (70#)
Prowler push 50m (95#)
6.10.11 - Friday
20 thrusters (95#)
1 rope climb
15 thrusters
2 rope climb
10 thrusters
3 rope climb
5 thrusters
4 ripe climb
Time - 16:13
1 rope climb
15 thrusters
2 rope climb
10 thrusters
3 rope climb
5 thrusters
4 ripe climb
Time - 16:13
5.27.11 - Friday
Regional WOD 3:
21, 15, 9 of Deadlifts (205#) and box jumps (24")
Scaled to 155# and 30" box jumps
Time - 5:35
21, 15, 9 of Deadlifts (205#) and box jumps (24")
Scaled to 155# and 30" box jumps
Time - 5:35
5.20.11 - Friday
Team WOD - regionals WOD 6:
Each person moves thru these stations in order, only one person at a station at a time:
20 cal row, 30 burpees, 30 DB ground-to-overhead (25/45), 30 t2b, 100ft overhead walking lunge (25/45 plate), 150ft sprint
Time-14:08 (?)
Each person moves thru these stations in order, only one person at a station at a time:
20 cal row, 30 burpees, 30 DB ground-to-overhead (25/45), 30 t2b, 100ft overhead walking lunge (25/45 plate), 150ft sprint
Time-14:08 (?)
5.19.11 - Thursday
Partner WOD with John - one person working at a time complete: 1000m row, 100 hand-release push-ups, 75 wall balls (10'), 50 power snatch (65/95), 1000m row
Time - 17:03
Time - 17:03
5.16.11 - Monday
15-12-9-6-3 of: Deadlift (135#), HSPU (on 25# bumpers), vertical jump 1ft above hand
Time - 8:40
Time - 8:40
5.14.11 - Saturday
2-a-day:
1) Steve's club fundraiser - partner with Aimee - 400m run, 150 box jumps (25"), 75 DB push press (25#), 75 air squats, 150 walking lunges (25# DB), 400m run
2) team training - 60 MU, 125 atlas stones (95#), 400m run, 125 keg to shoulder (55#), 400m run, 60 HSPU
1) Steve's club fundraiser - partner with Aimee - 400m run, 150 box jumps (25"), 75 DB push press (25#), 75 air squats, 150 walking lunges (25# DB), 400m run
2) team training - 60 MU, 125 atlas stones (95#), 400m run, 125 keg to shoulder (55#), 400m run, 60 HSPU
5.13.11 - Friday
CrossFit Total
200# back squat
107.5# press (PR!)
250# Dead lift (heaviest since hybrid!)
Total = 557.5
200# back squat
107.5# press (PR!)
250# Dead lift (heaviest since hybrid!)
Total = 557.5
5.11.11 - Wednesday
Team workout:
- 3:30min of Fran with 75# bar
(score: 21+21+15+5)
- 30 sec handstand hold
- Run 400 m
- rotate stations: 25 box jumps (21"), 25 DU, 25 SDHP (75#), 25 HPC (75#), 25 KBS (55#), 25 sandbag burpees
- Run 400 m
- 3:30min of Fran with 75# bar
(score: 21+21+15+5)
- 30 sec handstand hold
- Run 400 m
- rotate stations: 25 box jumps (21"), 25 DU, 25 SDHP (75#), 25 HPC (75#), 25 KBS (55#), 25 sandbag burpees
- Run 400 m
5.8.11 - Saturday
Team Training - team of 4, 2 ppl work at a time - complete 5 rounds of:
200m run (all)
5 rope climbs
50 ohs (95/135)
50 GHD
50 dead lift (155/225)
200m run (all)
5 rope climbs
50 ohs (95/135)
50 GHD
50 dead lift (155/225)
5.7.11 - Friday
200m sprint, 2 min rest, 400m sprint, 45 sec rest, 200m sprint, 2 min rest, 400m sprint THEN 15 minutes to find 1RM snatch (1 bar for 3 ppl to share)
1RM snatch - 113# (mighta gotten 118# if had more time)
1RM snatch - 113# (mighta gotten 118# if had more time)
5.5.11- Thursday
• Shoulder press 10 sets of 1 at 100#
• Deadlift worked up to 195x3 (watching out for back)
• 100 push-up challenge 6:37
• Deadlift worked up to 195x3 (watching out for back)
• 100 push-up challenge 6:37
5.4.11 - Wednesday
On my own after 6am class - 5 min bodyweight back squats followed immediately by 5 min of Cindy
Score - 48 (125#) + 4 rounds + 13 reps
Score - 48 (125#) + 4 rounds + 13 reps
5.3.11 - Tuesday
Hotel WOD - 7am
- 50 DB push jerks (35#) with 4 burpees every minute. Time - 8:51
- 5 rds of 20 butterfly sit-ups, 20 air squats (not for time)
- 50 DB push jerks (35#) with 4 burpees every minute. Time - 8:51
- 5 rds of 20 butterfly sit-ups, 20 air squats (not for time)
4.29.11 - Friday
Moore
- 20 min AMRAP of 1 rope climb, 400m run, max HPSU
- score: 66 (17, 13, 11, 11, 14)
- 20 min AMRAP of 1 rope climb, 400m run, max HPSU
- score: 66 (17, 13, 11, 11, 14)
4.26.11 - Tuesday
5 rounds of: 200m sprint, max KBS, rest 2 min
- used 35 instead of Rx or 55
- score: 100 (30, 30, 20, 20, 0)
- used 35 instead of Rx or 55
- score: 100 (30, 30, 20, 20, 0)
4.21.11 - Thursday
Still can't fully straighten arm, but did WOD 11.5 anyway b/c we're moving this weekend. WOD - AMRAP in 20 minutes of 5 power cleans (100#), 10 T2B, 15 wall ball (14#/9'). Score: 299.
4.18.11 - Monday
Nicole
score - 115 (40/23/17/20/15)
- small rip on last set... MAY have been able to do 1 more set otherwise
score - 115 (40/23/17/20/15)
- small rip on last set... MAY have been able to do 1 more set otherwise
4.16.11 - Saturday
Opens WOD 4 @ CFKOP
AMRAP in 10 min of 60 bar-facing burpees, 30 OHS (90#), 10 MU
score: 96 reps
AMRAP in 10 min of 60 bar-facing burpees, 30 OHS (90#), 10 MU
score: 96 reps
4.12.11 - Tuesday
Filthy Fifty
DNF - stopped after GHD back extensions b/c backed was super tight!! Ugh...
DNF - stopped after GHD back extensions b/c backed was super tight!! Ugh...
4.8.11 - Friday
5 Rounds for time of: 20 DU, 10 Pull-ups, 5 Deadlifts (205#/)
Time - 9:16
(ugly deads!!)
Time - 9:16
(ugly deads!!)
4.7.11 - Thursday
Opens WOD 3
5 min AMRAP of one 110# squat clean and one jerk (or thruster)
Score: 25 rounds (50 reps)
5 min AMRAP of one 110# squat clean and one jerk (or thruster)
Score: 25 rounds (50 reps)
4.4.11 - Monday
3 rounds for time: 10 deadhang pull-ups, 15 squat cleans (95#)
Time: 9:45
(really sore from weekend competition! but wanted deadhang work)
Time: 9:45
(really sore from weekend competition! but wanted deadhang work)
4.3.11 - Sunday
South Philly Rumble with John, Mike V, and Cate
WOD 1 -1 guy and 1 girl do max squat snatch, 1 guy and girl do max front squat (3 attempts)
Score: 115 squat snatch (PR!)
Team Score - 4th place
WOD 2 - As a team of 4, all 4 can work at a time but only 1 per exercise, complete in ANY order: 2k row, 100 pull-ups (chest to bar for guys), 100 thrusters (65/95), 150 KBS (35/55), 200 burpees
Time: 12:42
Team Score - 4th place
WOD 3 - Team of 4, 1 girl and 1 guy work at a time, complete in order: 300 DU, 200 box jumps, 100 wall balls (all to 10' mark), 75 G2O (95/135), 30 HSPU, 20 MU. Team must hold a 70# KB the entire time, 10 second penalty if it hits the ground
Time: 12-something
Team Score - 1st place!
Overall tied for 1st place! Took home 2nd place trophy b/c lost to 610 in flip cup :)
WOD 1 -1 guy and 1 girl do max squat snatch, 1 guy and girl do max front squat (3 attempts)
Score: 115 squat snatch (PR!)
Team Score - 4th place
WOD 2 - As a team of 4, all 4 can work at a time but only 1 per exercise, complete in ANY order: 2k row, 100 pull-ups (chest to bar for guys), 100 thrusters (65/95), 150 KBS (35/55), 200 burpees
Time: 12:42
Team Score - 4th place
WOD 3 - Team of 4, 1 girl and 1 guy work at a time, complete in order: 300 DU, 200 box jumps, 100 wall balls (all to 10' mark), 75 G2O (95/135), 30 HSPU, 20 MU. Team must hold a 70# KB the entire time, 10 second penalty if it hits the ground
Time: 12-something
Team Score - 1st place!
Overall tied for 1st place! Took home 2nd place trophy b/c lost to 610 in flip cup :)
4.1.11 - Friday
Partner WOD - 5 rounds for time of 1000m row, 40 KBS (Rx+ at 45#), 40 wall balls (14#/10')
Time - 40:30
Time - 40:30
3.31.11 - Thursday
Opens WOD 2
15 min AMRAP of 9 DL (100#), 12 push-ups (hand release), 15 box jumps (20")
score - 10 rounds + 3 push-ups
15 min AMRAP of 9 DL (100#), 12 push-ups (hand release), 15 box jumps (20")
score - 10 rounds + 3 push-ups
3.26.11 - Saturday
Team Sectional Training
- Team of 6, each person pulls sled (95/135) while the others do atlas stones, tire flip + 5 burpees, farmers carry + 7 clap push-ups, and wall ascents (6'/8') for points
- Team of 6, each person pulls sled (95/135) while the others do atlas stones, tire flip + 5 burpees, farmers carry + 7 clap push-ups, and wall ascents (6'/8') for points
3.24.11 - Thursday
Re-did Open WOD 11.1 - 10 min AMRAP of 30 DU & 15 G2O (55#)
Score - 6 rds 30 DU 1 snatch
Score - 6 rds 30 DU 1 snatch
3.23.11 - Wednesday
3 rds: 30 box jumps (21"), 30 push press (53#, scaled from 75#), 30 pull-ups
time - 13:51
time - 13:51
3.21.11 - Monday
Banded box squats - 5 sets of 2 - at 115# & 135#, blue bands knotted
Banded dead lifts - 12 sets of 2 - focus on speed at 145#
Banded dead lifts - 12 sets of 2 - focus on speed at 145#
3.19.11 - Saturday
CrossFit Open WOD 1 @ CF Del Val
10 min AMRAP: 30 DU & 15 ground to overhead (55#)
score - 6 rds + 14 DU
10 min AMRAP: 30 DU & 15 ground to overhead (55#)
score - 6 rds + 14 DU
3.17.11 - Thursday
@ Naples Hospital Gym
- About 10 minutes on rowing form
- Worked power snatch form (45#)
- Lots of rolling, stretching
@ beach
5 sand sprints ~ 75m each
- About 10 minutes on rowing form
- Worked power snatch form (45#)
- Lots of rolling, stretching
@ beach
5 sand sprints ~ 75m each
3.15.11 - Tuesday
@ Naples hospital gym w/ Ian!
- 5 dead lift, 5 hang power clean, 5 push press, 5 front squat. Work up to max weight. Results - 65, 85, 105 (stopped there b/c with no chalk the HPC were getting very slippery!)
- 5 rounds not for time of: 10 OHS (65#) and 10 push-ups (consecutive)
- Assistance work - 10 incline sit-ups and 20 back extensions, 3 sets
3.14.11 - Monday
@CrossFit Redline
400m run, 1 rope climb, 50 squats, 40 sit-ups, 30 push-ups, 20 pull-ups, 10 burpees
Time - 6:02
400m run, 1 rope climb, 50 squats, 40 sit-ups, 30 push-ups, 20 pull-ups, 10 burpees
Time - 6:02
3.11.10 - Friday
5 rounds of: 1 rope climb, 10 kbs (55#), 10 snatch (65#)
Time - 10:35 (4 rounds only - tight back!)
3.10.11 - Thursday
Sectional Training
- From main page - 12 min amrap of 115# bench press (scaled from 125#), 3 reps and 155# back squat, 5 reps. Score - 9 rounds + 2 bench press. Notes - connected all back squats but was down to 1 rep bench at a time
- Mini wod to work on weaknesses - 15-10-5 of KBS (55#) and GHD sit-ups. Consecutive but not for time.
- 5 sets of 10 consecutive push-ups, not for time
- From main page - 12 min amrap of 115# bench press (scaled from 125#), 3 reps and 155# back squat, 5 reps. Score - 9 rounds + 2 bench press. Notes - connected all back squats but was down to 1 rep bench at a time
- Mini wod to work on weaknesses - 15-10-5 of KBS (55#) and GHD sit-ups. Consecutive but not for time.
- 5 sets of 10 consecutive push-ups, not for time
3.8.11 - Tuesday
Buy-in: Six 8' wall climbs
WOD: AMRAP in 7 minutes of 65# push press (from floor)
Score: 105
Cash-out: Max consecutive DU. Score = 125 (PR!)
WOD: AMRAP in 7 minutes of 65# push press (from floor)
Score: 105
Cash-out: Max consecutive DU. Score = 125 (PR!)
3.5.11 - Saturday
Team sectional training
1) Team of 4, 400 m run with 2 sandbags then in remainder of 10 min each team member must find 1RM ground to shoulder. My squat clean = 155
2) Team of 4, prowler pushes (90# on prowler for women) and overhead walk (95# for women), each member does 3 rounds
1) Team of 4, 400 m run with 2 sandbags then in remainder of 10 min each team member must find 1RM ground to shoulder. My squat clean = 155
2) Team of 4, prowler pushes (90# on prowler for women) and overhead walk (95# for women), each member does 3 rounds
3.3.11 - Thursday
Open Gym:
Yack in the Box - 3 rds of 30 wall balls (8') and 15 C&J (75#)
time - 8:57 (3 min PR!)
Yack in the Box - 3 rds of 30 wall balls (8') and 15 C&J (75#)
time - 8:57 (3 min PR!)
2.28.11 - Monday
@ the garage
- Front squats 165x1, three times (stopped there to keep good form)
- Hang power snatch - 93x1 three times, 98x1 once (ugly!)
- Aimee's sectional training WOD: 2 min C&J (105#), 30 sec rest, 2 min C2B PU, 30 sec rest, 2 min OHS (105#). Score - 13, 26, 8 (wrists hurts alot on OHS!)
- Front squats 165x1, three times (stopped there to keep good form)
- Hang power snatch - 93x1 three times, 98x1 once (ugly!)
- Aimee's sectional training WOD: 2 min C&J (105#), 30 sec rest, 2 min C2B PU, 30 sec rest, 2 min OHS (105#). Score - 13, 26, 8 (wrists hurts alot on OHS!)
2.24.11 - Thursday
Sectional Training
- Wendler back squat 135x4, 1x355, 175x7
- Wendler dead lift 185x5, 205x3, 225x4 (was supposed to do 235! first time deadlifting since hybrid)
- Muscle-up practice (working on less of a false grip) - 15 MU
- Wendler back squat 135x4, 1x355, 175x7
- Wendler dead lift 185x5, 205x3, 225x4 (was supposed to do 235! first time deadlifting since hybrid)
- Muscle-up practice (working on less of a false grip) - 15 MU
2.22.11 - Tuesday
500M Row (PR!) time=1:55
3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows
500M Row
time - 10:49
3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows
500M Row
time - 10:49
2.21.11 - Monday
Partner wod - Six 100' tire pulls (45#), one partner snatches (83#) while partner pulls. My snatches - 30
Partner DT - 10 rounds (5 each) of:
12 DL, 9 HPC, 6 Push Jerks (105#)
Time - 15:59 (with Dominic)
Partner DT - 10 rounds (5 each) of:
12 DL, 9 HPC, 6 Push Jerks (105#)
Time - 15:59 (with Dominic)
2.16.11 - Wednesday
"Nikki"
1000m row, 25 OHS (95#), 25 toes through rings, 25 KBS (55#), 25 GHD
time - 12:29
1000m row, 25 OHS (95#), 25 toes through rings, 25 KBS (55#), 25 GHD
time - 12:29
2.12.11 - Saturday
Sectional Training - As a team of 4, 2 people working at a time, complete: 4000m row, 60 G2S atlas stones + 54m carry, 400 burpees. 1 stone and 1 rower per team. Team: Sam B, Aimee, me, Emily (CF Explode).
Time: 26:27
Time: 26:27
2.9.11 - Thursday
Fran!!
Time: 3:49 (PR!) - butterfly pull-ups!
Sectional training
- Wendler snatch 80x3-85x3-90x3
- Snatch 95x1, 100x1
- Row 5000m - Time: 23:36 (PR!)
Time: 3:49 (PR!) - butterfly pull-ups!
Sectional training
- Wendler snatch 80x3-85x3-90x3
- Snatch 95x1, 100x1
- Row 5000m - Time: 23:36 (PR!)
2.8.11 - Tuesday
50 box jumps (21")
5 rope climbs (15')
100 DU
50 sit-ups
25R/25L DB snatch (25#)
50 GHD back extensions
Time - 14:49
5 rope climbs (15')
100 DU
50 sit-ups
25R/25L DB snatch (25#)
50 GHD back extensions
Time - 14:49
2.7.11 - Monday
Push Jerk 5-5-5-5-5
- from back: 125x3 (failed b/c couldn't reset on back)
- from front: 135x5
high volume today! probably did 4 sets from back and 4 sets from front
- from back: 125x3 (failed b/c couldn't reset on back)
- from front: 135x5
high volume today! probably did 4 sets from back and 4 sets from front
2.5.11 - Saturday
Sectional Training
- max height box jump: 38.25"
- Team of 4: 120 wall ball (14#/10'), rotate in 4 stations, each person does 30 box jumps (25"), 300m row, 30 KBS (1 pood), 30 S2O with 25# dumbbells), end with 120 deadlift (135#). Time: 16:10
- Bench Press 95x5, 105x5, 115x5
- Muscle ups and HSPU (5->1 MU, 1->5 HSPU) not for time
- max height box jump: 38.25"
- Team of 4: 120 wall ball (14#/10'), rotate in 4 stations, each person does 30 box jumps (25"), 300m row, 30 KBS (1 pood), 30 S2O with 25# dumbbells), end with 120 deadlift (135#). Time: 16:10
- Bench Press 95x5, 105x5, 115x5
- Muscle ups and HSPU (5->1 MU, 1->5 HSPU) not for time
2.4.11 - Friday
- Weighted Pullup - 55# (kip)
- Max deadhang pullups - 10
- Snatch 85x3, 90x3, 95x3
- Lots of rolling! Back is finally feeling a little better
- Max deadhang pullups - 10
- Snatch 85x3, 90x3, 95x3
- Lots of rolling! Back is finally feeling a little better
2.3.11 - Thursday
Sectional training
Wendler back squat
145x3 - 155x3 - 165x13
Practice Split Jerk from back
started at 85# got up to 145#
Then - 3 rounds for time
50 DU, 20 GHD sit-ups, 5 HSPU
Time - 5:44
Wendler back squat
145x3 - 155x3 - 165x13
Practice Split Jerk from back
started at 85# got up to 145#
Then - 3 rounds for time
50 DU, 20 GHD sit-ups, 5 HSPU
Time - 5:44
2.1.11 - Tuesday
Snatch balance 2 reps x 7 sets
Worked sets of 2 at 93#
KBS & snatch bal (55#)
50-10-40-8-30-6-20-4-10-2
DNF - stopped after 6 snatch bal b/c KBS were hurting my back! I keep aggravating the hybrid back muscle problem :(
Worked sets of 2 at 93#
KBS & snatch bal (55#)
50-10-40-8-30-6-20-4-10-2
DNF - stopped after 6 snatch bal b/c KBS were hurting my back! I keep aggravating the hybrid back muscle problem :(
1.31.11 - Monday
Fight Gone Bad
Order: push press, box jump, SDHP, row, wall ball
Total: 293 (missed PR by 17... I knew going into it that I was still tired from Saturday!)
Order: push press, box jump, SDHP, row, wall ball
Total: 293 (missed PR by 17... I knew going into it that I was still tired from Saturday!)
1.29.11 - Saturday
215 Affiliate team challenge - CFKOP versus Inspire
1) Challenge - consecutive muscle-ups. Score = 7 (PR!)
2) Max TGU, stand up only. Max = 65# dumbbell
3) 9-7-5 of deadlift (185#) and burpee box jump (21"). Time = 2:45
4) 10 athletes complete 30,000lbs G2O (bars loaded at 60/70/80/100lb), 10,000m row (4 rowers each to 2,500m), 400 box jumps (2 boxes @ 25" and 2 boxes @ 21"), partner carry, 400 KBS (2 KB @ 35 and 2 @ 55), partner carry. Didn't even notive the time! I snatched the 70lb bar in sets of 10, did box jumps in sets of 15. So happy with our team performance!
1) Challenge - consecutive muscle-ups. Score = 7 (PR!)
2) Max TGU, stand up only. Max = 65# dumbbell
3) 9-7-5 of deadlift (185#) and burpee box jump (21"). Time = 2:45
4) 10 athletes complete 30,000lbs G2O (bars loaded at 60/70/80/100lb), 10,000m row (4 rowers each to 2,500m), 400 box jumps (2 boxes @ 25" and 2 boxes @ 21"), partner carry, 400 KBS (2 KB @ 35 and 2 @ 55), partner carry. Didn't even notive the time! I snatched the 70lb bar in sets of 10, did box jumps in sets of 15. So happy with our team performance!
1.27.11 - Thursday
Daily WOD @ CFKOP
25 wall balls (14# / 10' (Rx+))
25 pull-ups
25 sit-ups
25 push-ups
25 KBS (35#)
1000 m row
25 KBS
25 push-ups
25 sit-ups
25 pull-ups
25 wall balls
Time - 17:40
(Row pace averaged about 2:20 :( )
Sectional Training
- 12x2 banded shoulder press (55# plus MF)
- Team WOD - 100 thrusters (95#), one person at a time, each minute starts with 5 burpees, resting teammates do burpees the whole time. Two scores - time to complete 100 thrusters & total number of burpees (not including the 5 before the thrusters). Team = Aimee, me, Miranda, Time - 17:26 & Burpees - 236
- 3 sets of 15 reverse hyper (70#)
Plus lots of shoveling! 14" of snow - shoveled my front walk, John's garage, and John's parents!
25 wall balls (14# / 10' (Rx+))
25 pull-ups
25 sit-ups
25 push-ups
25 KBS (35#)
1000 m row
25 KBS
25 push-ups
25 sit-ups
25 pull-ups
25 wall balls
Time - 17:40
(Row pace averaged about 2:20 :( )
Sectional Training
- 12x2 banded shoulder press (55# plus MF)
- Team WOD - 100 thrusters (95#), one person at a time, each minute starts with 5 burpees, resting teammates do burpees the whole time. Two scores - time to complete 100 thrusters & total number of burpees (not including the 5 before the thrusters). Team = Aimee, me, Miranda, Time - 17:26 & Burpees - 236
- 3 sets of 15 reverse hyper (70#)
Plus lots of shoveling! 14" of snow - shoveled my front walk, John's garage, and John's parents!
1.25.11 - Tuesday
"Liquid Cocaine"
5 rounds of 5 C&J (105#) and 10 C2B pull-ups
Time - 8:27 (PR!) (by 1 minute)
5 rounds of 5 C&J (105#) and 10 C2B pull-ups
Time - 8:27 (PR!) (by 1 minute)
1.24.11 - Monday
Deadlift 3-2-2-1-1-1
Max -245# (ugly! 25# off PR)
Still sore in lower back from hybrid... booo
Max -245# (ugly! 25# off PR)
Still sore in lower back from hybrid... booo
1.22.11 - Saturday
Sectionals training
- Partner wod - 25 min amrap of: 10 KBS (Rx+ at 45#), 5 C2B pull-ups, 10 sandbag burpees, 5 box jumps (Rx+ at 25"). One person works at a time, each person completes a full round. Nikki = 7 rds + 10/5/10, Vinny = 7 rds
- Too tired to do Wendler but did DL 185x5 and 195x5. Will have to do next week :(
- Partner wod - 25 min amrap of: 10 KBS (Rx+ at 45#), 5 C2B pull-ups, 10 sandbag burpees, 5 box jumps (Rx+ at 25"). One person works at a time, each person completes a full round. Nikki = 7 rds + 10/5/10, Vinny = 7 rds
- Too tired to do Wendler but did DL 185x5 and 195x5. Will have to do next week :(
11.21.11 - Friday
Yesterday's KOP WOD - "A Party with a few Ladies"
500m row
21 KBS (35#)
12 Pullups
15 C&J (95#)
30 box jumps
30 wall ball (14#/10' (Rx+))
50 double unders
50 sit-ups (abmat, butterfly)
time - 12:18
500m row
21 KBS (35#)
12 Pullups
15 C&J (95#)
30 box jumps
30 wall ball (14#/10' (Rx+))
50 double unders
50 sit-ups (abmat, butterfly)
time - 12:18
1.20.11 - Thursday
Sectional Training
- Wendler back squats, re-did week 1 b/c it had been so long. Jan 6 got 10 @ 155#, today got 13
- 3 sets of 15 reverse hyper (70#)
- 2 sets of 10 GHD, 2 sets of 10 kipping T2B
- At 50% 1RM hang power clean (75#), 5 HPC on the first minute, 6 on the 2nd, etc... finished 13 reps
- Wendler back squats, re-did week 1 b/c it had been so long. Jan 6 got 10 @ 155#, today got 13
- 3 sets of 15 reverse hyper (70#)
- 2 sets of 10 GHD, 2 sets of 10 kipping T2B
- At 50% 1RM hang power clean (75#), 5 HPC on the first minute, 6 on the 2nd, etc... finished 13 reps
1.15.11 - Saturday
Hybrid Partner Challenge
1) First event - partner deadlifts. Tied in 2nd place with 550#.
2)
1) First event - partner deadlifts. Tied in 2nd place with 550#.
2)
1.13.11 - Thursday
OHS 140#x3 (PR!)
note - couldn't get 145 overhead!
Sectional training
- skipped wendler due to hybrid
- 2RM box squat - 155#
- 6 rope climb
note - couldn't get 145 overhead!
Sectional training
- skipped wendler due to hybrid
- 2RM box squat - 155#
- 6 rope climb
1.12.11 - Wednesday
Rest day but did a snow wod with Kerry and Larry! 5 rounds of: climbing (on swing set), burpee pullups, medball clean into throw. Approximately 10 min
1.11.11 - Tuesday
"lynne"
score - 140 using 110# (87% bw)
bench press - 8, 8, 5, 3, 4
pullups - 26, 26, 22, 20, 18
1.10.11 - Monday
Sectional assistance work:
- 2 (squat) cleans on the minute for 7 min at 75% 1RM (118#)
- 3 x 20 reverse hyper
- 3 rds not for time of 3 MU and 3 HSPU
(did 2 rds kipping consecutive and 1 rd deadhang)
- 2 (squat) cleans on the minute for 7 min at 75% 1RM (118#)
- 3 x 20 reverse hyper
- 3 rds not for time of 3 MU and 3 HSPU
(did 2 rds kipping consecutive and 1 rd deadhang)
1.8.11 - Saturday
Sectional training - team wod
2 people, one work at a time, complete 100 DU then 25 DL (225/155). Then in remainder of 7 minutes alternate DL and DU for reps.
Score - 282 (Jerry 104, me 178)
4 rds of 10 GHD and 10 HSPU
time - 6:30
2 people, one work at a time, complete 100 DU then 25 DL (225/155). Then in remainder of 7 minutes alternate DL and DU for reps.
Score - 282 (Jerry 104, me 178)
4 rds of 10 GHD and 10 HSPU
time - 6:30
1.6.11 - Thursday
Wendler Back Squat
135x5, 145x5, 155x10
Wendler Snatch
75x5, 80x5, 85x5
Assistance work - 3 rds not for time:
90# Atlas Stone G2S
10 GHD sit-ups
30 seconds L-sit hold
135x5, 145x5, 155x10
Wendler Snatch
75x5, 80x5, 85x5
Assistance work - 3 rds not for time:
90# Atlas Stone G2S
10 GHD sit-ups
30 seconds L-sit hold
12.31.10 - Friday
Open Gym
3 rounds for time:
5 deadhang PU
10 pushups
15 hang power snatch (45#)
time - 10:10
3 rounds for time:
5 deadhang PU
10 pushups
15 hang power snatch (45#)
time - 10:10
12.28.10 - Tuesday
500 m row
21 OHS (75#)
500 m row
15 OHS
500 m row
9 OHS
time - 11:45
(sucked! couldn't do OHS at all!)
21 OHS (75#)
500 m row
15 OHS
500 m row
9 OHS
time - 11:45
(sucked! couldn't do OHS at all!)
12.26.10 - Sunday
12 days of Christmas (new KOP version)
time - 44:27
chipped tooth! lost about 2-3 minutes
time - 44:27
chipped tooth! lost about 2-3 minutes
12.24.10 - Friday
at CFW - "The Chief"
5-4-4-4-4 = 21 rds
(not very good... did better last year... grrr)
5-4-4-4-4 = 21 rds
(not very good... did better last year... grrr)
12.17.10 - Friday
100 DU then
AMRAP in 12 minutes of:
- 5 S2O (95#)
- 5 ring dips
- 5L/5R pistols
100 DU
time - 14:30 (7 rds)
AMRAP in 12 minutes of:
- 5 S2O (95#)
- 5 ring dips
- 5L/5R pistols
100 DU
time - 14:30 (7 rds)
12.14.10 - Tuesday
Front Squat 3-3-3-3-3
max - 150x3 (ass-to-ankle)
Then AMRAP in 5 min of: 1 squat clean and 3 FS at 50% 1RM
rounds - 16 @ 75#
max - 150x3 (ass-to-ankle)
Then AMRAP in 5 min of: 1 squat clean and 3 FS at 50% 1RM
rounds - 16 @ 75#
12.10.10 - Friday
Snatch 5-5-3-2-1-1-1
max - 110#
(skipped 2000 m row b/c ran out of time and had to coach)
max - 110#
(skipped 2000 m row b/c ran out of time and had to coach)
12.7.10 - Tuesday
Shoulder Press 1-1-1-1-1
max - 105#
(closest I've gotten to 107.5#)
Push Press 3-3-3-3-3
max - 125x3
max - 105#
(closest I've gotten to 107.5#)
Push Press 3-3-3-3-3
max - 125x3
11.30.10 - Tuesday
Regional Individual Chipper
50 box jumps (21")
40 KBS
30 sandbag burpees
20 sandbag cleans (35#, full squat)
10 DB S2O (40#)
20 sandbag cleans
30 sandbag burpees
40 KBS
50 box jumps
time - 17:04
50 box jumps (21")
40 KBS
30 sandbag burpees
20 sandbag cleans (35#, full squat)
10 DB S2O (40#)
20 sandbag cleans
30 sandbag burpees
40 KBS
50 box jumps
time - 17:04
11.28.10 - Sunday
The CF Football Chief - at CFW
6 rounds, used 125# for cleans
score: 3-3-3-3-3-2 = 20 rounds
6 rounds, used 125# for cleans
score: 3-3-3-3-3-2 = 20 rounds
11.27.10 - Saturday
@ Hybrid Athletics
- yoke carry 340 lbs
- 8 atlas stone G2S (95#) plus 30 burpess for time
- circuit with McKenna, Steph, and John, 1 min at each station with 30 second transition, 3 rds:
- GHD situps
- double unders
- KBS (1 pood)
- DB hang squat clean and thruster (30#)
- 5 min of muscle ups - score = 17
- yoke carry 340 lbs
- 8 atlas stone G2S (95#) plus 30 burpess for time
- circuit with McKenna, Steph, and John, 1 min at each station with 30 second transition, 3 rds:
- GHD situps
- double unders
- KBS (1 pood)
- DB hang squat clean and thruster (30#)
- 5 min of muscle ups - score = 17
11.26.10 - Friday
@ CF Watertown
"The Seven" (time limit 30 min)
completed 4 rds plus HPSU, thrusters, K2E, Dl, and burpees in the 5th rd (didn't get KBS or pullups)
"The Seven" (time limit 30 min)
completed 4 rds plus HPSU, thrusters, K2E, Dl, and burpees in the 5th rd (didn't get KBS or pullups)
11.23.10 - Tuesday
Back Squat 3-3-3-3-3-3-3
max - 175x3
(very sore and tired coming in to today)
Flight simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU
time - 11:12
max - 175x3
(very sore and tired coming in to today)
Flight simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU
time - 11:12
11.20.10 - Saturday
WOD 'n WINGS at CF Apex
As a team - 600 m run carrying KB and medball, 150 PU, 200 KBS, 150 box jumps, 2000 m row, 600 wall balls
time - 33 minutes
As a team - 600 m run carrying KB and medball, 150 PU, 200 KBS, 150 box jumps, 2000 m row, 600 wall balls
time - 33 minutes
11.19.10 - Friday
400 m farmer's carry
21-15-9 weighted lunge and thrusters (30# DB)
400 m farmer's carry
time - 13:57
21-15-9 weighted lunge and thrusters (30# DB)
400 m farmer's carry
time - 13:57
Subscribe to:
Posts (Atom)