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
1.24.12 - 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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