12.27.12 - Thursday

Max KBS at 53# - 30 (2012 goal!)
then
Deadlift -

12.26.12 - Wednesday

Split jerk - 175# (not a PR)
then
Back squat 135-165-185-205-215

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")

12.20.12 - Thursday

Back squat 135-165-185-205-215

12.18.12 - Tuesday

Thruster 2-2-2-2-2-2 
Score - 140# (PR!)

Then8 x 40 yard dash 

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

12.15.12 - Saturday

EMOM for 30 min - squat snatch
110#

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!)

12.10.12 - Monday

"The Bear"
Max - 113# (PR!)

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

12.7.12 - Friday

Back squat 1-30-1-20-1-10-1
205-105-205-135-205-165(easy)-205

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#

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)

12.1.12 - Saturday

Overhead squat 2-2-2-2-2
max - 155

11.30.12 - Friday

Heavy Diane
12-9-6 deadlift (205), HSPU (-5" paralettes)
Nikki 9:41

11.27.12 - Tuesday

Hang clean 3-3-3-3-3
Max - 155#
then
3 rounds of 20 HPC (65#), 20 DU
Time - 2:56

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

11.24.12 - Saturday

21-15-9 of:
KBS (53), C2B pull ups, box jumps (24")
Time - 8:08 Rx

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

11.22.12 - Thursday

The Firebird!
Nikki 44:05 Rx

11.20.12 - Tuesday

Partner Interval Cindy
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