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
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!
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