Max KBS at 53# - 30 (2012 goal!)
then
Deadlift -
12.22.12 - Saturday
“ICA’s 12 Days of Christmas”
- Day 1 = 1 run (200m)
- Day 2 = 2 deadlifts (225/155#)
- Day 3 = 3 box jumps (30/24″)
- Day 4 = 4 push ups (clapping for guys)
- Day 5 = 5 seconds L-sit hold
- Day 6 = 6 wall ball (20/14″ to 10′)
- Day 7 = 7 kettlebell swings (53/35#)
- Day 8 = 8 kettlebell SDHP (53/35#)
- Day 9 = 9 burpees
- Day 10 = 10 walking lunge (5R/5L)
- Day 11 = 11 knees to elbow
- Day 12 = 12 keg to overhead (105/75#)
Subbed 20DU for 200m run
Time - 35:45
12.21.12 - Friday
Banded sumo rack pull 10 x 1 (195, mm on 45# plates)
Then
Weighted step ups 25R/25L (25# on 20")
12.17.12 - Monday
Teams of 3, one athlete working at a time complete:
- 10 rope climbs
- 150 wallballs (20/14# to 10/9′)
- 100 pullups
- 75 sandbag cleans(45/25)
- 50 burpees over sandbag
- 10 rope climbs
Nikki, Kim H, Dani 18:22
12.14.12 - Thursday
The Chief
5-5-5-X-X
(only did 2 rounds b/c was getting too anaerobic! could have kept up 5 rds/interval i think!)
12.11.12 - Tuesday
Complete 3 rounds for time of:
- 400m run
- 21 sumo deadlift high pull (75/55#)
- 21 thrusters (75/55#)
Time - 15:58 (can't breathe!)
12.9.12 - Sunday
Complete the following
- 4 min situps
- 2 min double unders
- 3 min situps
- 1.5 min DU
- 2 min situps
- 1 min DU
- 1 min situps
- 0.5 min DU
Score is total reps completed - 545
12.6.12 - Thursday
Backsquats - worked up to 205#... feeling weak :(
Tried snatching but hit my belly
Grrr bad workout week!
12.4.12 - Tuesday
Deficit Deadlift 1-1-1-1-1-1 (on 45# plate)
Max - 235#
then
Max weighted pull up - 53#
Max - 235#
then
Max weighted pull up - 53#
12.3.12 - Monday
Three Little Girls
Little Angie (25 of each) - 2:06
Little Isabel (30 reps, 65#) - 1:56
Little Karen - didn't do (was busy personal training)
Little Angie (25 of each) - 2:06
Little Isabel (30 reps, 65#) - 1:56
Little Karen - didn't do (was busy personal training)
11.26.12 - Monday
Complete 5 rounds for time of:
10R DB thrusters (35#, Rx+)
10 burpees
10L DB thrusters
10 yd handstand walk
Time - 15:19
10R DB thrusters (35#, Rx+)
10 burpees
10L DB thrusters
10 yd handstand walk
Time - 15:19
11.23.12 - Friday
Shoulder Press 5-5-5-5-5
Max - 100#
Then
500m row
Time - 1:50 (PR!)
And
Hollow Rocks 50 front / 50 back
11.20.12 - Tuesday
Partner Interval Cindy
Nikki & Killa - 29+24
(I did all 10 push ups in a row each time!)
Nikki & Killa - 29+24
(I did all 10 push ups in a row each time!)
11.19.12 - Monday
Hit and Run Grace
400m run, 21 C&J, 400m run, 15 C&J, 400m run, 9 C&J (95#)
Time - 10:17
400m run, 21 C&J, 400m run, 15 C&J, 400m run, 9 C&J (95#)
Time - 10:17
11.17.12 - Saturday
60 calorie row
50 front squats (65#)
40 box jumps (20")
30 knees to elbow
20 burpee box jumps
10 HSPU
Time 16:18
Ugh
50 front squats (65#)
40 box jumps (20")
30 knees to elbow
20 burpee box jumps
10 HSPU
Time 16:18
Ugh
11.15.12 - Thursday
Snatch practice - worked 1 RM up to 118#, couldn't get under 123# with new technique
Then
15 reps at 113#
Then
15 reps at 113#
11.12.12 - Monday
Back squat 5x3 at 165#
Then
AMRAP in 5 minutes of
1 power clean (110#), 1 C2B PU
2, 2, 3, 4, 4, 5, 5
(Similar to last week at Get Built)
Score - 7+11
Then
AMRAP in 5 minutes of
1 power clean (110#), 1 C2B PU
2, 2, 3, 4, 4, 5, 5
(Similar to last week at Get Built)
Score - 7+11
11.10.12 - Saturday
Complete for time: 100 wall balls (14#/10') and 200 DU, any order
Time - 9:01
DUs felt "off" today
Time - 9:01
DUs felt "off" today
11.7.12 - Wednesday
At Get Built Chattanooga CF
1 RM deadlift - 255# (tied recent PR, pulled it twice)
then
50-40-30-20-10 of DU and airsquats
Time - 5:34
(rope got knotted and lost some time untangling)
1 RM deadlift - 255# (tied recent PR, pulled it twice)
then
50-40-30-20-10 of DU and airsquats
Time - 5:34
(rope got knotted and lost some time untangling)
11.6.12 - Tuesday
At Get Built Chattanooga CF
1 RM Shoulder Press - 115# (tied PR)
Then
21-15-9 of wall balls (14#/10') & burpees
Time - 4:14
1 RM Shoulder Press - 115# (tied PR)
Then
21-15-9 of wall balls (14#/10') & burpees
Time - 4:14
11.5.12 - Monday
At Get Built Chattanooga CF:
Back squat 1RM - 225# (PR!)
then
AMRAP in 5 min of
1 C2B pull up, 1 power clean (85% BW, 110#),
2, 2, 3, 3, 4, 4, etc
Score - 7+8
Back squat 1RM - 225# (PR!)
then
AMRAP in 5 min of
1 C2B pull up, 1 power clean (85% BW, 110#),
2, 2, 3, 3, 4, 4, etc
Score - 7+8
11.3.12 - Saturday
Bamboo bench press 2x15
then
Bench press 5-5-5-5-5
max - 125x5
Cash out - max rope climbs in 3 min. Score = 9!
then
Bench press 5-5-5-5-5
max - 125x5
Cash out - max rope climbs in 3 min. Score = 9!
10.31.12 - Wednesday
CrossFit Total! - completed in less than 20 minutes!
Backsquat - 220 (PR!)
Shoulder Press - 110# (5# under PR)
Deadlift - 255# (recent PR!)
Backsquat - 220 (PR!)
Shoulder Press - 110# (5# under PR)
Deadlift - 255# (recent PR!)
10.27.12 - Saturday
“The Nightmare on Wheatland Street”
Teams of 4 complete for time:
Teams of 4 complete for time:
- 4 x 200m relay run
- 200 ground to overhead (75/55#)
- 200 box jumps (24/20″)
- 200 kb swings (53/35#)
- 200 wallballs (20/14# to 10/9′)
- 200 pushups
- 4 x 200m relay run
10.22.12 - Monday
AMRAP in 20 minutes of:
Note - this was the first time kipping HSPU felt good and were pretty fast! Did 100 HSPU and 192 pistols
- 5 handstand pushups
- 10 pistols
- 20 double unders
Note - this was the first time kipping HSPU felt good and were pretty fast! Did 100 HSPU and 192 pistols
10.19.12 - Friday
AT CFKOP
On the minute for 10 minutes:
- 205# deadlift, 3 reps
- AMRAP toes to bar
Score - 80 toes to bar
On the minute for 10 minutes:
- 205# deadlift, 3 reps
- AMRAP toes to bar
Score - 80 toes to bar
10.17.12 - Wednesday
5 rounds for time of:
- 3 shoulder to overhead (135#)
- 15 box jumps (20″)
10.16.12 - Tuesday
Banded box front squat 12×2 (95/mm)
Then (not for time): banded hip extension 4×10 & Russian kettlebell swing 4×10 (70#!)
Then (not for time): banded hip extension 4×10 & Russian kettlebell swing 4×10 (70#!)
10.15.12 - Monday
Complete for time:
- 15 thrusters (115/75#)
- 1 rope climb
- 12 thrusters
- 2 rope climbs
- 9 thrusters
- 3 rope climbs
- 6 thrusters
- 4 rope climbs
- 3 thrusters
- 5 rope climbs
10.9.12 - Tuesday
Banded Deadlift 10×1 (60% on bar, 40% in bands)
Then
200m sled drag @ 25% SDC
Nikki 155 MM, 95
Then
200m sled drag @ 25% SDC
Nikki 155 MM, 95
10.8.12 - Monday
“Tabata Something Else”
- Pull ups
- Push ups
- Sit ups
- Squats (B2B)
10.6.12 - Saturday
At CF in NC (visiting schips)
Partner Kelly - AMRAP in 30 minutes - partners alternate exercises
Partner Kelly - AMRAP in 30 minutes - partners alternate exercises
10.4.12 - Thursday
10-9-8-7-6-5-4-3-2-1 reps for time of sumo-deadlift (185#) and wallballs (14# to 10')
Time - 8:15
Time - 8:15
10.2.12 - Tuesday
Fall Nutrition Challenge Performance Test
- Max distance broad jump
- Max box jumps in 3 minutes
- Max push ups in 2 minutes
- 800m sprint
10.1.12 - Monday
Find your 1 rep max for:
- Snatch (118)
- Power Snatch (108)
9.29.12 - Saturday
Will WOD for Beer (at CF Del Val)
WOD 1 - clean and jerk ladder
Score - 165# (PR!)
WOD 2 - metcon of burpees, sit ups, slam balls, box jumps thrusters, then run 1 mile carry various equipment
Overall results - 2nd place team!
WOD 1 - clean and jerk ladder
Score - 165# (PR!)
WOD 2 - metcon of burpees, sit ups, slam balls, box jumps thrusters, then run 1 mile carry various equipment
Overall results - 2nd place team!
9.27.12 - Thursday
5 rounds not for time of:
5 deadlift (205#)
5 deficit HSPU (metal paralettes to AM)
5 deadlift (205#)
5 deficit HSPU (metal paralettes to AM)
9.24.12 - Monday
3 rounds for time of:
30 box jumps (20")
20 push press (65#)
5 muscle ups
Time - 11:32
30 box jumps (20")
20 push press (65#)
5 muscle ups
Time - 11:32
9.22.12 - Saturday
5 rounds not for time of:
10 good mornings (83#)
10 knee jump box jumps (24")
then
20 keg to shoulder (75#)
10 good mornings (83#)
10 knee jump box jumps (24")
then
20 keg to shoulder (75#)
9.21.12 - Friday
75 ring dips
75 deadlifts (105)
75 pull ups
75 sit ups
75 double unders
time - 21:43 Rx
75 deadlifts (105)
75 pull ups
75 sit ups
75 double unders
time - 21:43 Rx
9.15.12 - Saturday
400m barbell carry (130#)
200m barbell overhead carry (100#)
50m barbell front lunge (65#)
Time - 13:09
200m barbell overhead carry (100#)
50m barbell front lunge (65#)
Time - 13:09
9.13.12 - Thursday
2rds for time of 800m run, 10L/10R KB clean (53#), 20 strict pullups
Time - 18:08 Rx
Time - 18:08 Rx
9.11.12 - Tuesday
Banded box back squats 12x2 (115, mm)
Then
40-30-20-10 air squats
6 mats broad jumps and 6 mats bear crawl after each set
Time - 3:05
Then
40-30-20-10 air squats
6 mats broad jumps and 6 mats bear crawl after each set
Time - 3:05
9.10.12 - Monday
Partner WOD with Tim P at CFKOP. One person at a time:
50 ring dips
75 c2b pull ups
100 deads (155/105)
400m run (team)
100 deads
75 c2B
50 ring dips
Time - 19:25
Cash out - 3 rounds of 10 ghd, 10 burpees
50 ring dips
75 c2b pull ups
100 deads (155/105)
400m run (team)
100 deads
75 c2B
50 ring dips
Time - 19:25
Cash out - 3 rounds of 10 ghd, 10 burpees
9.4.12 - Tuesday
Fall Nutrition Challenge Performance Test
Broad jump - 87"
Box jumps in 3 min - 70 (24")
Push ups in 2 min - 49
800m sprint - 3:15
Broad jump - 87"
Box jumps in 3 min - 70 (24")
Push ups in 2 min - 49
800m sprint - 3:15
8.30.12 - Thursday
AMRAP in 11 of: run 100m, 3 thrusters (65#), run 100m, 6 thrusters, run 100m...
Score - 18+13
Score - 18+13
8.28.12 - Tuesday
clean and jerk 3-3-3-3-3
max - 140x3
amrap in 5 min of: 10 wall ball (10'), 10 burpees
score - 90
max - 140x3
amrap in 5 min of: 10 wall ball (10'), 10 burpees
score - 90
8.24.12 - Friday
3 rounds of: 5 2-fer muscle ups, 10 2-fer snatches (65#), 15 2-fer wall balls (14#)
Time - 15:56
Time - 15:56
8.18.12 - Saturday
At CFKOP - Zach Miller fundraiser
'Diane' - 4:06 (PR!)
note- did not have time to warm up. bad idea!!
'Diane' - 4:06 (PR!)
note- did not have time to warm up. bad idea!!
8.11.12 - Saturday
Thruster (from floor, power clean)
Max - 145# (PR!)
Then 500m row + 25 DB clean and thruster (25#)
Time - 4:55
Max - 145# (PR!)
Then 500m row + 25 DB clean and thruster (25#)
Time - 4:55
8.10.12 - Friday
25 toes to bar
50 hand release push ups
75 walking lunges
100 DU
75 sit ups
50 deadlifts (95#)
25 burpees
Time - 14:06 Rx
Note - did 25 t2b in a row!
50 hand release push ups
75 walking lunges
100 DU
75 sit ups
50 deadlifts (95#)
25 burpees
Time - 14:06 Rx
Note - did 25 t2b in a row!
8.6.12 - Monday
At CFKOP - games wod - women teams of 3, one working at a time, complete 30 c&j (135#), 20 rope climbs (20'), then each person does 1 rope and 1 c&j
Time - 15:29 (Nikki, Aimee, Cate)
Then at ICA
Partner Interval wod - AMRAP in 15 min of: 10 alternating one-arm DB snatches (50#), 60m shuttle run.
Time - 15:29 (Nikki, Aimee, Cate)
Then at ICA
Partner Interval wod - AMRAP in 15 min of: 10 alternating one-arm DB snatches (50#), 60m shuttle run.
7.31.12 - tuesday
10 MU, 100 push press (55#), 1 mile run
Felt like crap (6:30pm class). Failed 3 MU, stopped after push press
Felt like crap (6:30pm class). Failed 3 MU, stopped after push press
7.30.12 - Monday
At CFKOP, in teams of 2 (I was paired with law school Tim) perform:
2 RM front squat (180#)
then for time:
750 m row, while other partner holds 215/145# bar in front rack
50 burpees, while other partner holds 135/95# bar overhead
50 thrusters (95/65), while other partner holds a ring support
Time - 15:12
Then at ICA:
8x2 deficit deadlifts (standing on 45# plate)
Used 165/175#
Then max weighted push up
Max - 70# (arms were waaaay tired after today!)
2 RM front squat (180#)
then for time:
750 m row, while other partner holds 215/145# bar in front rack
50 burpees, while other partner holds 135/95# bar overhead
50 thrusters (95/65), while other partner holds a ring support
Time - 15:12
Then at ICA:
8x2 deficit deadlifts (standing on 45# plate)
Used 165/175#
Then max weighted push up
Max - 70# (arms were waaaay tired after today!)
7.24.12 - Tuesday
"Kelly" (14#/9' wall balls)
Time - 28:57 (def not a PR! but it was v. hot and humid....)
Time - 28:57 (def not a PR! but it was v. hot and humid....)
7.23.12 - Monday
Lunchtime WOD at ICA - scaled/modified from Games
10 OHS (105#)
10 box jump overs (20")
10 thrusters
10 power cleans
10 toes to bar
10 burpee muscle ups
10 toes to bar
10 power cleans
10 thrusters
10 box jump overs (20")
10 OHS (105#)
Time ?
Then at ICA:
1RM snatch - 120# (pathetic! tired and jet lagged)
then
1 snatch on the minute for 10 minutes at 105#
10 OHS (105#)
10 box jump overs (20")
10 thrusters
10 power cleans
10 toes to bar
10 burpee muscle ups
10 toes to bar
10 power cleans
10 thrusters
10 box jump overs (20")
10 OHS (105#)
Time ?
Then at ICA:
1RM snatch - 120# (pathetic! tired and jet lagged)
then
1 snatch on the minute for 10 minutes at 105#
7.21.12 - Saturday
At Kauai Lagoons hotel gym -
25 HSPU
50 pull ups (universal machine pull up rig)
75 squats
100 sit ups
Time - 12:45
25 HSPU
50 pull ups (universal machine pull up rig)
75 squats
100 sit ups
Time - 12:45
7.19.12 - Thursday
Kauai CrossFit
3RM back squat 183# (not true max, ran out of time)
then
7 rounds of 7 goblet squats (35#) and 7 burpee box jumps (20")
Time - 7:28
3RM back squat 183# (not true max, ran out of time)
then
7 rounds of 7 goblet squats (35#) and 7 burpee box jumps (20")
Time - 7:28
7.2.12 - Monday
30 C&J (75#)
30 burpees
30 floor press
30 toes to barbell
30 SDHP
60m OH walking lunge (25#)
Time - 14:05 Rx
30 burpees
30 floor press
30 toes to barbell
30 SDHP
60m OH walking lunge (25#)
Time - 14:05 Rx
6.25.12 - monday
At CFKOP with Cate, Mike, and John
Clean - max 170# (PR!)
400m run
100 DU
400m run
75 box jumps
400m run
50 pull ups
400m run
25 OHS (45#)
Time - 17:17
Clean - max 170# (PR!)
400m run
100 DU
400m run
75 box jumps
400m run
50 pull ups
400m run
25 OHS (45#)
Time - 17:17
6.21.12 - Thursday
At get Built CF
Snatch - worked with coach fauer , almost got 135#. Work on starting balanced in ball of foot, pull bar straight up, don't let shoulders come forward
Then 3 rds of 15 wallballs (14#, 10') and 15 HP snatch (75#)
Time - 6:00
Snatch - worked with coach fauer , almost got 135#. Work on starting balanced in ball of foot, pull bar straight up, don't let shoulders come forward
Then 3 rds of 15 wallballs (14#, 10') and 15 HP snatch (75#)
Time - 6:00
6.19.12 - Tuesday
Get Hard CrossFit (Chattanooga)
Warm up 3x3 front squat (115, 135, 145)
then
1 squat clean on the minute for 20 minutes
16 @ 143#, 4 @ 148#
Warm up 3x3 front squat (115, 135, 145)
then
1 squat clean on the minute for 20 minutes
16 @ 143#, 4 @ 148#
6.18.12 - Monday
Hotel WOD (Chattanooga)
5 rounds of: 5 wall climbs, 20 toes to dumbbell, 20 back extensions (raised hips on rolled towel), 40 mtn climbers (knee to arm)
Time: 17:17
5 rounds of: 5 wall climbs, 20 toes to dumbbell, 20 back extensions (raised hips on rolled towel), 40 mtn climbers (knee to arm)
Time: 17:17
6.16.12 - Saturday
800m sled drag (45#)
then
25 toes through rings (consecutive)
then
zercher box squat (unbanded) 12x2 at 95#
then
25 toes through rings (consecutive)
then
zercher box squat (unbanded) 12x2 at 95#
6.15.12 - Friday
Snatch (at CFKOP)
Max - 130# (PR!)
At ICA - 5 rds of
5 S2O (125#), 10 box jump overs (20"), 1 rope climb, 200m run
Time - 14:44
Max - 130# (PR!)
At ICA - 5 rds of
5 S2O (125#), 10 box jump overs (20"), 1 rope climb, 200m run
Time - 14:44
6.13.12 - Wednesday
Bamboo bench 10-10-10 (not for max, used 26# kbs)
Then
Bench Press 3-3-3-3-3
Max - 130#
Then
30 ring dips NFT
Then
Bench Press 3-3-3-3-3
Max - 130#
Then
30 ring dips NFT
6.9.12 - Saturday
"HOPE" at event in manayunk
Score - 252
Note - didn't warm up, should have!
(98 in 1st round)
Score - 252
Note - didn't warm up, should have!
(98 in 1st round)
6.5.12 - Tuesday
Partner WOD - 12 rounds (6 each) of 5 HSPU, 7 DL (155#), 9 burpees
Time - 11:14 (with Dani and Laurie)
Time - 11:14 (with Dani and Laurie)
6.1.12 - Friday
Hang Power snatch
Max - 110# (not a PR)
Then
AMRAP in 8 minutes of 200m run, 15 HPS (55#)
Score - 4 rds
Max - 110# (not a PR)
Then
AMRAP in 8 minutes of 200m run, 15 HPS (55#)
Score - 4 rds
5.26.12 - Saturday
At CF Strongtown
12 min amrap (alternate rounds with partner) of:
10 box jumps (20"), 5 thrusters (65#), 6 bar-over burpees
Score - 14 rounds in 12 minutes (me & John)
12 min amrap (alternate rounds with partner) of:
10 box jumps (20"), 5 thrusters (65#), 6 bar-over burpees
Score - 14 rounds in 12 minutes (me & John)
5.24.12 - Thursday
Backsquat 3-3-3-3-3
Max - 190x3
Then
4 rounds of 200m run, 25 air squat
Time - 5:20
Max - 190x3
Then
4 rounds of 200m run, 25 air squat
Time - 5:20
5.23.12 - Wednesday
Teams of 4 complete: 250 pull ups, 250 KBS, 250 DU, 250 OHS (65#)
Time -
Note: Based of 2011 Regionals Team WOD, but today 2 athletes could work at a time
Time -
Note: Based of 2011 Regionals Team WOD, but today 2 athletes could work at a time
5.22.12 - Tuesday
Banded deadlift 12 x 1 (145/115, mm,) then 200m sled drag unbroken (85#), and 100 butterfly abmat situps
5.19.12 - Saturday
Strongman competition w/ Jack EE Boyz
3 min KBS, max ring dips, team challenge. long day!
3 min KBS, max ring dips, team challenge. long day!
5.16.12 - Wednesday
3 rds 800m run, 15 box jumps (28"), 30 push press (65#)
Time - 23:07
felt congested and awful today!
Time - 23:07
felt congested and awful today!
5.15.12 - Tuesday
AMRAP in 15 minutes of:
10 chest to bar pull ups, 10 deadlifts (135#)
Score - 8 rounds + 7 PU
Notes: C2B were the hardest part by far... had a strange pain in my elbow, I hope that goes away!
10 chest to bar pull ups, 10 deadlifts (135#)
Score - 8 rounds + 7 PU
Notes: C2B were the hardest part by far... had a strange pain in my elbow, I hope that goes away!
5.14.12 - Monday
1 rep max TGU
Max - 45# bar and 50# DB on right, 35# bar and 45# DB on left
Then
1 rep max hang power snatch
Max - 113# (PR!)
Max - 45# bar and 50# DB on right, 35# bar and 45# DB on left
Then
1 rep max hang power snatch
Max - 113# (PR!)
5.12.12 - Saturday
At CFKoP (due to Steph's Fit Life project interview) -
Banded box back squats 12 x 2 (115#, purple bands, 13" box)
Then
50 KB overhead squats (35#) consecutive
5 x 10 banded hip extensions (off PU bar)
Banded box back squats 12 x 2 (115#, purple bands, 13" box)
Then
50 KB overhead squats (35#) consecutive
5 x 10 banded hip extensions (off PU bar)
5.10.12 - Thursday
Started doing 10-9-8-7-6-5-4-3-2-1 of OHS (65#) and L-sit PU, but only got through the 8's when I had to stop to teach a fundamentals.
Later on, worked on push jerks with Miranda and Killa. Hit 145# but missed 150#. That's about 20# below where I should be... I'm definitely not back to 100%!
Later on, worked on push jerks with Miranda and Killa. Hit 145# but missed 150#. That's about 20# below where I should be... I'm definitely not back to 100%!
5.8.12 - Tuesday
3 min amrap at each station with 1 min rest between stations: double under, toes to bar, box jump, ring dip
Score - 323
Notes - Obviously still hurting from Regionals b/c I couldn't string DUs worth anything!
Score - 323
Notes - Obviously still hurting from Regionals b/c I couldn't string DUs worth anything!
5.6.12 - Sunday
Regionals Day 3
WOD 5 - DU / Snatch Ladder
Competed 105 and 115# snatch, just did DUs at 125# station b/c knew I wouldn't hit it
WOD 6 - I qualified for this WOD (top 18 women), but withdrew due to heavy deadlifts which I knew would hurt my back and undo my last year of rehab.
Final standing - 18th place in Mid-Atlantic!
WOD 5 - DU / Snatch Ladder
Competed 105 and 115# snatch, just did DUs at 125# station b/c knew I wouldn't hit it
WOD 6 - I qualified for this WOD (top 18 women), but withdrew due to heavy deadlifts which I knew would hurt my back and undo my last year of rehab.
Final standing - 18th place in Mid-Atlantic!
5.5.12 - Saturday
Regionals Day 2
WOD 3 - 4 rounds of 10 one-arm DB snatch (70#), sprint
Time - N/A (completed 3 rounds + 7 snatches in 10 min time cap)
WOD 4 - 50 back squats (95#), 40 pull ups, 30 S2O (95#), 50 front squats (65#), 40 pull ups, 30 S2O (65#), 50 overhead squats (45#), 40 pull ups, 30 S2O (45#)
Time - N/A (completed 47 OHS in 22 min time cap)
WOD 3 - 4 rounds of 10 one-arm DB snatch (70#), sprint
Time - N/A (completed 3 rounds + 7 snatches in 10 min time cap)
WOD 4 - 50 back squats (95#), 40 pull ups, 30 S2O (95#), 50 front squats (65#), 40 pull ups, 30 S2O (65#), 50 overhead squats (45#), 40 pull ups, 30 S2O (45#)
Time - N/A (completed 47 OHS in 22 min time cap)
5.4.12 - Friday
Regionals Day 1!
WOD 1 - "Diane"
21-15-9 of deadlifts (155#) and HSPU
Time - 4:31 (PR!)
WOD 2
2000m row, 50 pistols, 30 HPC (135#)
Time - N/A (completed 28 HPC by 17 min time cap)
WOD 1 - "Diane"
21-15-9 of deadlifts (155#) and HSPU
Time - 4:31 (PR!)
WOD 2
2000m row, 50 pistols, 30 HPC (135#)
Time - N/A (completed 28 HPC by 17 min time cap)
5.1.12 - Tuesday
Practice for Regionals - perform 20 DU then max snatch
Completed 105, 110, 115, 120#, missed 125#
Completed 105, 110, 115, 120#, missed 125#
4.27.12 - Friday
"Diane" at CFKOP with Aimee
5:38 (PR)
Deads didn't feel great on my back... SI join flaring up!
5:38 (PR)
Deads didn't feel great on my back... SI join flaring up!
4.24.12 - Tuesday
Banded back box squats 12x2 (105#, mm)
Then
400m sled pull, no stopping! Used 60#
Then
One-arm DB snatch (70#) practice
Then
400m sled pull, no stopping! Used 60#
Then
One-arm DB snatch (70#) practice
4.23.12 - Monday
Nasty Girls - modified for Regionals prep
3 rounds for time of: 50 air squats, 14 HSPU & 14 pull ups, 10 hang power cleans (135#)
Ouch! HPC really slammed my sternum.
3 rounds for time of: 50 air squats, 14 HSPU & 14 pull ups, 10 hang power cleans (135#)
Ouch! HPC really slammed my sternum.
4.21.12 - Saturday
Regionals Prep - worked 95# back squats (x35), 95# jerks (x30), 65# front squat (x30), some pull ups and HSPU, and lastly some 70# dumbbell snatches. Overall felt very tired / low energy today.
4.20.12 - Friday
At CFKoP - practiced 65# dumbbell one-arm snatches
Then
regionals wod 2 prep: 2000m row (8:50), 25 pistols, 15 HPC (135#)
Time - 13:11
** full wod has 2x pistol and HPC with 17 min cap.
Then
regionals wod 2 prep: 2000m row (8:50), 25 pistols, 15 HPC (135#)
Time - 13:11
** full wod has 2x pistol and HPC with 17 min cap.
4.19.12 - Thursday
Run ~ 2.2 miles 18:12 min
Then
Wendler deadlifts 185x5, 200x3, 220x(3)
Assistance: 3x10 HSPU, 3 x10 GHD sit ups, 3x10 GHD back extensions
Then
Wendler deadlifts 185x5, 200x3, 220x(3)
Assistance: 3x10 HSPU, 3 x10 GHD sit ups, 3x10 GHD back extensions
4.17.12 - Tuesday
Isa-Grace
30 power snatches, 30 power clean and jerks (95#)
Time - 11:21
Notes - First power isabel! 6:22. Also, 6 days "on" in a row!!
30 power snatches, 30 power clean and jerks (95#)
Time - 11:21
Notes - First power isabel! 6:22. Also, 6 days "on" in a row!!
4.16.12 - Monday
Team WOD with killa, laurie, sarg
As a team of 4, with 2 people working at at time, complete for time:
- 1600m row
- 2 rope climbs
- 100 wall balls (20/14# to 10′)
- 2 rope climbs
- 100 kettlebell snatch (53/35#)
- 2 rope climbs
- 100 thrusters (95/65#)
- 2 rope climbs
- 100 box jumps (24/20″)
- 2 rope climbs
Killa, Karen, Laurie, Nikki – 18:01 (partial WB, KBS, thruster scale)
4.15.12 - Sunday
South Philly Rumble!
WOD 2 (10 am)
As a team of 4, complete 40 C&J (95/135), 60 burpee pull ups, 80 slam ball (50/35#), 400 DU
* I worked mostly on DU and slam ball
Time - 8:38 ?
WOD 1 (11:30am)
As a team of 4, AMRAP in 8 minutes. Each member finds their 1RM OHS and completes as many MU as possible.
* My OHS was 155# in 2 attempts, then completed around 15-20MU of team's total 36 MU. Rings were 8' high!
WOD 2 (10 am)
As a team of 4, complete 40 C&J (95/135), 60 burpee pull ups, 80 slam ball (50/35#), 400 DU
* I worked mostly on DU and slam ball
Time - 8:38 ?
WOD 1 (11:30am)
As a team of 4, AMRAP in 8 minutes. Each member finds their 1RM OHS and completes as many MU as possible.
* My OHS was 155# in 2 attempts, then completed around 15-20MU of team's total 36 MU. Rings were 8' high!
4.14.12 - Saturday
Wanted to rest but got suckered into a WOD b/c class was so small!
Alotta Tabata
- Double unders
- Kettlebell swings (53/35#)
- Row (calories)
- Push press (65/45#)
Used 26# kb and 45# push press. Didn't keep score
4.13.12 - Friday
Back squat 1-1-1-1-1-1-1
max - 210 (PR!)
30 weighted box jumps NFT (35# KBs, 16" box)
max - 210 (PR!)
30 weighted box jumps NFT (35# KBs, 16" box)
4.12.12 - Thursday
Run Neill Drive - 1.53 miles
Time - 13:41
Wendler Deadlift (in mom's basement)
185x3
200x3
210x8
Time - 13:41
Wendler Deadlift (in mom's basement)
185x3
200x3
210x8
4.7.12 - Saturday
Wendler back squat - Cycle 1, month 1, week 1
145x5
155x5
165x10
Choose your own WOD:
145x5
155x5
165x10
Choose your own WOD:
- 800 m run (or row)
- 70 ? Dumbbell hang snatch (25#)
- 60 ? Sit ups
- 50 ? Overhead walking lunge (25#)
- 40 ? Wall balls (14# to 10')
- 30 ? Burpees
- 20 ? Ring Rows
- 10 Keg to shoulder (75#)
4.5.12 - Thursday
Row 1600, rest 4 minutes
Row 800, rest 3 minutes
Row 400, rest 2 minutes
Row 200
Times - 7:08 / 3:35 / 1:40 / 0:46
Wender Deadlift
175x5
185x5
200x6
Row 800, rest 3 minutes
Row 400, rest 2 minutes
Row 200
Times - 7:08 / 3:35 / 1:40 / 0:46
Wender Deadlift
175x5
185x5
200x6
3.27.12 - Tuesday
NFL scouting combine workouts
Name/shuttle/broad/40yd/vertical/bench/3cone
Nikki 5.03/ 86/ 5.56/ 22/ 12@105/ 8.47
*note - stopwatch was started when coach saw first movement
Name/shuttle/broad/40yd/vertical/bench/3cone
Nikki 5.03/ 86/ 5.56/ 22/ 12@105/ 8.47
*note - stopwatch was started when coach saw first movement
3.26.12 - Monday
Split Jerk 1RM (from front rack)
max: 180# (PR!)
then
3 rds for time of 5 C&J (70% 1RM jerk)
15 toes to bar
Score: 7:23 (130#)
max: 180# (PR!)
then
3 rds for time of 5 C&J (70% 1RM jerk)
15 toes to bar
Score: 7:23 (130#)
3.23.12 - Friday
Open WOD 12.5 - AMRAP in 7 of: 3 thrusters (65#), 3 C2B PU, 6/6, 9/9, etc
score - 108
Then - Sumo deadlift 2 RM
Nikki 235
score - 108
Then - Sumo deadlift 2 RM
Nikki 235
3.20.12 - Tuesday
max duration L sit hold (50sec)
then
12x2 banded back squat (115#, mm)
then
max weighted pull up (60#)
then
12x2 banded back squat (115#, mm)
then
max weighted pull up (60#)
3.19.12 - Monday
little jackie intervals
3 intervals of: 500m run, 25 thrusters (65/45#), 15 pull ups
times: 4:23/4:25/4:31 Rx
3 intervals of: 500m run, 25 thrusters (65/45#), 15 pull ups
times: 4:23/4:25/4:31 Rx
3.16.12 - Friday
Open WOD 12.4 - AMRAP in 12 min of: 150 wall balls (14#/9'), 90 DU, 30 MU
Score = 150+90+13 = 253
Score = 150+90+13 = 253
3.13.12 - Tuesday
Girls Gone Wild part 2
21 deadlifts (155#)
21 HSPU
21 squat clean (95#)
21 ring dips
21 thrusters (65#)
21 pull ups
Time - 12:53 (did all pull ups dead hang)
21 deadlifts (155#)
21 HSPU
21 squat clean (95#)
21 ring dips
21 thrusters (65#)
21 pull ups
Time - 12:53 (did all pull ups dead hang)
3.12.12 - Monday
Girls Gone Wild Part 1
400m run
21 kbs (35#)
12 pull ups
400m run
30 box jumps (20")
30 wall balls (14#, 10')
400m run
15 OHS (65#)
400m run
(TIME)
max pull ups
Score - 15:01, 25 pull ups
400m run
21 kbs (35#)
12 pull ups
400m run
30 box jumps (20")
30 wall balls (14#, 10')
400m run
15 OHS (65#)
400m run
(TIME)
max pull ups
Score - 15:01, 25 pull ups
3.9.12 - Friday
Open WOD 12.3: AMRAP in 18 minutes of: 15 box jumps (20", stand on top), 12 push press (75#), 9 T2B
Score: 323 (1 rep short of 9 rounds)
Score: 323 (1 rep short of 9 rounds)
3.1.12 - Thursday
Open WOD 12.2 but I did a sampling of it to get a feel. Need more rest before I do it for real.
Did 15 reps at 45#, 10 reps at 75#, approx 15 reps at 100#. Felt good!
Did 15 reps at 45#, 10 reps at 75#, approx 15 reps at 100#. Felt good!
2.29.12 - Wednesday
Short WOD to get video taken by Steph and Larry:
3-2-1 clean and jerk, with 30 ft handstand walk after each round. Used 135#
3-2-1 clean and jerk, with 30 ft handstand walk after each round. Used 135#
2.28.12 - Tuesday
Max height box jump (40")
Max length broad jump (86", 89" no stick)
5 RM back squat - 175x5, 185x3
Box jump was a little of my max, but my backsquat is back to where it was in the fall. Is my psoas almost healed!?!?
Max length broad jump (86", 89" no stick)
5 RM back squat - 175x5, 185x3
Box jump was a little of my max, but my backsquat is back to where it was in the fall. Is my psoas almost healed!?!?
2.27.12 - Monday
"Amanda"
9-7-5 of: muscle ups and squat snatch (95#)
time - 11:20
(Waaaaay tired from a few nights of insomnia)
9-7-5 of: muscle ups and squat snatch (95#)
time - 11:20
(Waaaaay tired from a few nights of insomnia)
2.24.11 - Friday
Banded back squat 12x2
(115# to 12" box + foam, purple bands)
then
"Annie"
time - 6:55 Rx (abmat, unbroken)
(115# to 12" box + foam, purple bands)
then
"Annie"
time - 6:55 Rx (abmat, unbroken)
2.20.12 - Monday
30-20-10
wall ball (14# to 10', must catch each rep)
hang power clean (65#)
time - 6:18 Rx
wall ball (14# to 10', must catch each rep)
hang power clean (65#)
time - 6:18 Rx
2.18.12 - Saturday
"The Seven"
Rx for the first time!
37:07
(With ongoing back issues, the thrusters and DL were brutal)
Rx for the first time!
37:07
(With ongoing back issues, the thrusters and DL were brutal)
2.14.12 - Tuesday
1 RM ground to overhead
Max - 155# (ground to shoulder only)
legs really hurt so tried a split clean for the first time. failed the jerk.
Max - 155# (ground to shoulder only)
legs really hurt so tried a split clean for the first time. failed the jerk.
2.11.12 - Saturday
Valentine's Day partner WOD
50 KBS (53/35)
50 situps
50L/50R walking lunge
50 box jumps (24/20")
50 push ups
50 wall balls (20/14# to 10')
50 pull ups
50 burpees
John & Nikki - 10:21 Rx
50 KBS (53/35)
50 situps
50L/50R walking lunge
50 box jumps (24/20")
50 push ups
50 wall balls (20/14# to 10')
50 pull ups
50 burpees
John & Nikki - 10:21 Rx
2.10.12 - Friday
Back squat 8 x 3 at 50% 1RM, load bar with KBs
Used 115#, then 151#
Max push ups without falling or letting knees touch - 75!
Tabata partner leg tosses - 69 reps in 4 rounds
Used 115#, then 151#
Max push ups without falling or letting knees touch - 75!
Tabata partner leg tosses - 69 reps in 4 rounds
2.8.12 - Wednesday
Attempted Fran - stopped after the set of 15, at 3:00. Legs were too sore, even pull ups sucked. try again soon.
2.6.12 - Monday
5 rounds for time of 5 man makers (25#), 3 box jumps (32")
time - 8:45
Bench press 1-1-1-1-1
max - 135#
time - 8:45
Bench press 1-1-1-1-1
max - 135#
2.4.12 - Saturday
Rested since Monday! Today was OHS
max - 170# (PR!)
200m sled drag at 125# (ouch!)
max - 170# (PR!)
200m sled drag at 125# (ouch!)
1.28.12 - Saturday
400m run, 50 back squats, 400m run, 50 FS, 400m run, 50 OHS, 400m run (15#)
time - 13:20
Then - max clean - 158#
short metcon of 115# cleans, muscle ups, sit ups
time - 13:20
Then - max clean - 158#
short metcon of 115# cleans, muscle ups, sit ups
1.27.12 - Friday
WOD at KOP
1 clean, 1 front squat, 1 burpee
1, 2, 2
1, 3, 3
1, 4,4
1, 5, 5
1, 6, 6
1, 7, 7
1, 8, 8
stopped there (didn't do sets of 9 and 10)
WOD at ICA
1 SP -> 3 PP -> 5 PJ
max - 107#
Then - SP max - 110# (PR!)
Cash out - max consecutive DU - 120
1 clean, 1 front squat, 1 burpee
1, 2, 2
1, 3, 3
1, 4,4
1, 5, 5
1, 6, 6
1, 7, 7
1, 8, 8
stopped there (didn't do sets of 9 and 10)
WOD at ICA
1 SP -> 3 PP -> 5 PJ
max - 107#
Then - SP max - 110# (PR!)
Cash out - max consecutive DU - 120
1.24.12 - Tuesday
For time
Then 200 m row and 20 of each
Rest
Then 150 m row and 15 of each
Nikki 5:04, 3:55, 2:45 Rx
- 250m row
- 25 push press (75/55#)
- 25 sumo-deadlift high-pull (75/55#)
- 25 toes to bar
Then 200 m row and 20 of each
Rest
Then 150 m row and 15 of each
Nikki 5:04, 3:55, 2:45 Rx
1.23.12 - monday
Front Squat 2-2-2-2-2
max - 165 x 2 (might have been able to do more, but stopped b/c back still recovering)
Then
7 rounds of 7 ring push ups & 7 front squat (95/65#)
time - 4:30
max - 165 x 2 (might have been able to do more, but stopped b/c back still recovering)
Then
7 rounds of 7 ring push ups & 7 front squat (95/65#)
time - 4:30
1.21.12 - Saturday
Worked on rack jerks at Competitor WOD
max = 165# (less than previous PR)
Then AMPRAP in 12 min of 5 rack jerks, 5 C2B, 10 pistols
Score - 7 (I think?)
max = 165# (less than previous PR)
Then AMPRAP in 12 min of 5 rack jerks, 5 C2B, 10 pistols
Score - 7 (I think?)
1.18.12 - Wednesday
Banded Box Back Squat 12 x 2
(worked at 95# plus mm bands)
3 rounds for time of:
(worked at 95# plus mm bands)
3 rounds for time of:
- 25 KB swings (53#/35)
- 15 box jumps (24/20″)
- 5 hand stand push ups
1.17.12 - Tuesday
5 rounds for time of:
- 10 power clean (135/95#)
- 10 chest to bar (C2B) pull up
1.14.11 - Saturday
Complete for time:
Competitor WOD - heavy thruster / rope climb work
Thrustered 125# but it felt HEAVY so stopped there
- 100 ab-mat sit ups
- 200 double unders
- 5 rope climbs
Competitor WOD - heavy thruster / rope climb work
Thrustered 125# but it felt HEAVY so stopped there
1.13.12 - Friday
"Lynne"
Nikki (95#, DC on PU?) 15/30, 12/27, 10/25, 8/22, 7/23 = 169
* stopped myself on the pull ups for the last 2 rounds once 30 total reps reached, b/c didn't want butt arm!
Nikki (95#, DC on PU?) 15/30, 12/27, 10/25, 8/22, 7/23 = 169
* stopped myself on the pull ups for the last 2 rounds once 30 total reps reached, b/c didn't want butt arm!
1.12.12 - Thursday
Worked on back squats up to 195# !! Back is getting better! (Couldn't do 165# a few weeks ago)
1.10.12 - Tuesday
3 rds of: 400m run, KBS, burpee WOD (1:45 at each station)
- every KBS and burpee takes off a second
Nikki (5:03, 178 reps, 2:06)
- every KBS and burpee takes off a second
Nikki (5:03, 178 reps, 2:06)
1.7.11 - Saturday
“Honey Badger” – 3 rounds for time of:
notes - was very congested today!!
Then - Competitors WOD 1 - Snatch work (up to 110#)
Then 3 rounds of 5 snatch, 10 HSPU (on 25# plates)
- 20 squat clean
- 20 pull ups
- 400 m run
notes - was very congested today!!
Then - Competitors WOD 1 - Snatch work (up to 110#)
Then 3 rounds of 5 snatch, 10 HSPU (on 25# plates)
1.4.12 - Wednesday
100 single unders
90 mountain climbers
80 air squats
70 sit ups
60 push press (75/55#)
50 kettlebell swing (53/35#)
40 walking lunge
30 push ups
20 backwards wallballs (12#)
10 pull ups
Time - 15:36 Rx
90 mountain climbers
80 air squats
70 sit ups
60 push press (75/55#)
50 kettlebell swing (53/35#)
40 walking lunge
30 push ups
20 backwards wallballs (12#)
10 pull ups
Time - 15:36 Rx
1.3.12 - Tuesday
Death by 10yards - score = 16
Wimped out, should have gone for 17. Back is hurting a ton today, after isabel. Can't sit down!
Wimped out, should have gone for 17. Back is hurting a ton today, after isabel. Can't sit down!
12.31.11 - Saturday
Open Gym - played around on muscle ups and pull ups but overall didn't do much! Back definitely sore from yesterday but feel good that I could do 100 DL at 65#
12.28.11 - Wednesday
Back squat 5-3-3-2-1-1
Had to scale a lot b/c back hurt and i just felt weak. Failed at 165lb! Did reps at 135lbs
Bottom to bottom tabata squat. Score = 14
Had to scale a lot b/c back hurt and i just felt weak. Failed at 165lb! Did reps at 135lbs
Bottom to bottom tabata squat. Score = 14
12.26.11 - Monday
Thruster 3-3-3-3-3
Max- 123 x 3 (happy with that due to my back is still very weak and painful! it hurt on the intial pull of the clean and then when locking over head)
Partner Kalsu
Used 75# with Gunter. Time = 13:35
Max- 123 x 3 (happy with that due to my back is still very weak and painful! it hurt on the intial pull of the clean and then when locking over head)
Partner Kalsu
Used 75# with Gunter. Time = 13:35
12.22.11 - Thursday
12 days of christmas - 34:49
- Day 1 = 1 run (200m)
- Day 2 = 2 deadlifts (scaled to 95# b/c back)
- Day 3 = 3 box jumps (24″)
- Day 4 = 4 push ups
- Day 5 = 5 seconds L-sit hold (scaled to tuck hold due to back)
- Day 6 = 6 wall ball (14″ to 10′)
- Day 7 = 7 kettlebell swings (35#)
- Day 8 = 8 kettlebell SDHP (35#)
- Day 9 = 9 burpee pull ups
- Day 10 = 10 walking lunge (5R/5L)
- Day 11 = 11 knees to elbow
- Day 12 = 12 keg to overhead (50#)
12.20.11 - Tuesday
Banded box back squat 12x2
Used 95# mm - ouchie back
50-40-30-20-10 med ball clean with 150 ft shuttle run after each round
Time - 6:28 Rx
Used 95# mm - ouchie back
50-40-30-20-10 med ball clean with 150 ft shuttle run after each round
Time - 6:28 Rx
12.19.11 - Monday
"J.T."
21-15-9 of HPSU, ring dips, push ups
Time - 13:32 Rx (PR!)
Notes - my back issues / lack of core strength made the HSPU much harder than they've ever been! Even my first set I could only do 2-3 at a time :(
21-15-9 of HPSU, ring dips, push ups
Time - 13:32 Rx (PR!)
Notes - my back issues / lack of core strength made the HSPU much harder than they've ever been! Even my first set I could only do 2-3 at a time :(
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