10.12.13

2013 nutrition challenge performance test
Strict PU in 1 min - 13
75 WB (14# to 9') - 3:05
Max clean - 165
Run 1 mile - 8:13

Happy since a week ago a 145# clean felt like a max. Also haven't run since wintertime.

Summary of last few months -
Working out slowed drastically for last month of pregnancy. Very hot and my body seemed unable to dissipate heat. Just showing up and coaching was generally my limit. Coached right up until CJW's bday. Last MU was 37w4d (6 days before delivering)! Post partum - no working out for 2 weeks. Week 3 started back w/ body weight and rowing. Week 4 added in light weights. Week 5 could box jump, jump rope, jog, lift heavy. But all lifts were down. (Back squat 185, down 30-40lbs.) In week 7 I managed 185x3BS, 143 clean.

6.8.13 - Saturday

Push jerk 5rm, from floor
Max - 130#
No warm up! Last 2 reps had slight press out

6.7.13 - Friday

21-15-9 backsquat (95) and lbs (35)
Time - 6:04

6.6.13 - Thursday

Some backsquats (sets of 3 at 165). 31 week muscle up.

6.4.13 - Tuesday

50-40-30-20-10 of 2/5 pull-ups, bear crawl (yards). 5 star jumps at the start of each minute

Time - 11:22

6.3.13 - Monday

At CFKOP with Aimee and Cate Kelly (from a regionals WOD a few years back)
1 person working at a time, complete:
120 front squats (85#/145#)
Each member - 80' yoke carry (empty yoke ~200 lbs)
120 S2O (85/145)
Yoke carry
120 deadlifts (155/225)
Yoke Carry

Time - 17ish minutes

5.31.13 - Friday

Thruster 1-1-1-1-1-1-1

Then
8×50 yd sled drag (40-50% SDC)

Nik 135, 145 (6 drags)

5.30.13 - Thursday

1RM shoulder press - 110#
several HSPU (buck ~ 15 lbs)
2 (30 week) MUs!

5.28.13 - Tuesday

Banded box back squat 12×2
Nik 115mm

5.25.13 -= Saturday

Snatch Balance 3-2-1-1
Snatch 1-1-1-1-1-1-1
Nik 85/120

5.24.13 - Friday

Complete 4 rounds for time of:

5 muscle ups
30 second L-sit hold

Nikki W 16:20 (1MU, 8T/P, 1 min plank hold)

5.21.13 - Tuesday

Complete 3 rounds for time:

15 thrusters (135/95# NTE 70% 1RM)
15 box jumps (30/24″)

Nik 11:20 Rx

5.20.13 - Monday

Sumo-deadlift 3-3-3-3-3
Nikki 240

5.18.13 - Saturday

CF Rage 1st anniversary
For time: 10 thrusters (85#), 1 rope climb, 20 c2b pull ups, 1 rope climb, 30 kbs (35#), 1 rope climb, 40 burpees, 1 rope climb, 50 double unders.
time - 14:50

5.17.13 - Friday

Bench Press 2-2-2-2-2-2
Then
Weighted ring dip 5-5-5-5
Nikki 130, 5# + 13# buck

5.15.13 - Thursday

Complete 42-30-18 reps for time of:

Deadlift (135/95#, NTE 40% 1RM)
Vertical jump (16/12″)

Nik 11:14 (SDL, 14″)

5.14.13 - Tuesday

Back Squat 3-3-3-3-3
Then
Weighted (barbell) lunge 5×3 (each leg, 50% max squat)
Nik 180, 90

5.11 - Saturday

Clean 1-1-1-1-1-1-1
Then
EMOM for 8 minutes of 2 cleans (70-80%)

Nik 155, 135 (5 in last minute)

5.10.13 - Friday

3 rounds each for time of:

Kettlebell power snatch 10L/10R (53/35#)
Wall ball 20 reps (20/14# to 10/9′)
Pull ups (10 reps beginner, 20 reps advanced)
Overhead squat 20 reps (65/45#)

Nikki W 3:47/ – / 4:11 (10pu)

5.9.13 - Thursday

25-20-15-10-5 of:

push ups, sit up, hpc (65#)

1 rope climb after each round

Nik -

scaled push ups to 60% reps

scaled sit ups to toes to bar at 40% reps

scaled HPC to 80% reps

1 rope climb to start

Not for time

5.6.13 - Monday

At CFKOP:
OHS 3 RM - 145#
then
30-20-10 of: OHS (45#), slam ball (15#), wall ball (14# to 9')
time - 10:30

5.4.13 - Saturday

AMRAP in 18 minutes of 50 double unders, 20 front squats (95/65#), 10 ring dips

Nik - 4+64 Rx

5.3.13 - Friday

Shoulder press 8x3 (85/95 lbs)

5.2.13 - Thursday

2 rounds of: 20 kbs (35#), 30 back ext, 800m row
time -14:53

then - 26 week muscle up! (up about 12 lbs total...)

and - 10 rounds of 1 strict pull up, 3 push ups

4.30.13 - Tuesday

Complete 5 rounds for time of:

3 cleans (205/135#, NTE 85% 1RM)
10 burpee pull ups

Nik - 125#, 14:37

4.29.12- Monday

Deadlift 2rm
Nik - 230

4.27.13 - Saturday

400m sled drag (90#, 400m)

Front Squat 5-5-5-5-5

Nik W. 145

4.25.13 - Thursday

“Nasty Girls” – 3 rounds for time of: 50 air squats, 7 muscle ups, 10 hang power clean (135/95#)
Nik 16:30 (3 MU/rd, 83#)

4.22.12 - Tuesday

Teams of 3, with 1 athlete working at a time, complete:

60 handstand push ups
90 burpees
120 pull ups
150 KB swings (53/35#)
180 sit ups

Nikki W (AM for hspu), Jess (2AM), Filchner (2AM) 18:18

4.20.13 - Saturday

“Cameron”

50 walking lunge steps
25 chest to bar pull ups
50 box jumps (24/20″)
25 triple unders
50 back extensions
25 ring dips
50 knees to elbows
25 2-fer wallballs (20/14# to 10/9′)
50 sit ups
5 rope climbs

Nik 27:55 (25′s, 10 TU)

4.19.13 - Friday

banded box back squat 12x2
Nik 115 mm

4.18.13 - Thursday

Complete for time 400m run, 21-15-9 KBS (70/53#) and toes through rings, 400m run
Nik - 44#
Time - 13:46

4.16.13 - Tuesday

Du and triple under practice

4.15.13 - Monday

WOD at CFKOP with Aimee, Cate, Keith

1000m row
21-15-9 kbs (44) and OHS (65)
1000m row

Time - ??

4.13.13 - Saturday

Banded deadlift 10×1 (60% on bar, 40% in bands)

Then

5×5 barbell good mornings (30-35% 1RM DL)

Nikki W. 145 MM, 95

4.12.13 - Friday

Complete 5 rounds for time of:

15 hang power snatch (115/75#)
15 pistols

Nikki W. 12:50 (63)

4.9.13 - Tuesday

33 rounds not for time of:
1 pull up
3 push ups

4.8.13 - Monday

Back Squat 2-2-2-2-2-2

Form only - 155# (not feeling great)

4.5.13 -Saturday

“Open 13.5″

AMRAP in 4 minutes of:

15 thrusters (100/65#)
15 chest-to-bar pull-ups

* If you complete 90 reps in 4 minutes, continue for another 4 minutes.

Nikki W 56

4.4.13 - Friday

Power clean 2-2-2-2-2-2

Then

Complete 30 power cleans at 70% of your 2 rep max. At the start of each minute, complete 10 double unders.

Nikki W 145, 2:34 (95)

4.2.13 - Tuesday

Complete for time: 10-9-8-7-6-5-4-3-2-1 reps of

Chest-to-bar pull ups
Goblet squats (53/35#)
Abmat sit ups

Nikki W 12:39 Rx

4.1.13 - Monday

5 rounds for time of 15 burpees, 10 DL (60% 1RM), 200m run

Nikki W 17:44 (145)

3.30.13 - Saturday

Open WOD 13.4 in Austin with Mel and Chris!

“Open 13.4″

AMRAP in 7 minutes of:

3 clean and jerks (135/95#)
3 toes to bar
6 clean and jerks
6 toes to bar
9
9…

Nik - 65

3.26.13 - Tuesday

OHS 3 RM
then
Weighted pull up 2-2-2-2-2

Nikki W. 135 (time), 28.5#+Buck (8-9lbs?)

3.25.13 - Monday

At CFKOP
5 rounds of: 15 hang power snatch (65#) and 15 deadlift (135#)
time - 11:40

3.23.13 - Saturday

Open 13.3

AMRAP in 12 minutes of:

150 wall balls (20/14# to 10/9′)
90 double unders
30 muscle ups

Nikki W 243 (8:45/10:55)

3.22.13 - Friday

Deficit deadlift 2-2-2-2-2-2

Then

3 rounds for time of 10 wallballs, 10 double unders

Nikki W 185 (form), 1:41 Rx

3.19.13 - Tuesday

Muscle Up Annie (modified)

20 T2B, 50 DU, 1 MU
16 T2B, 40 DU, 1 MU
12 T2B, 30 DU, 1 MU
8 T2B, 20 DU, 1 MU
4 T2B, 10 DU, 1 MU

Nikki W. 12:50 (40%T2B, 1MU)

3.18.13 - Monday

Find your 10 rep max front squat

Then

150m walking lunge

Nikki W. 135, 5:18 (lunges)

3.16.13 - Saturday

“Open 13.2″

AMRAP in 10 minutes of:

5 shoulder-to-overhead (115/75#)
10 deadlift (115/75#)
15 box jumps (24/20″)

Nikki W 245

3.15.12 - Friday

Take 20 minutes to find your 1 rep max of:

Snatch + hang snatch

Then complete 12, 8, 4 reps for time of:

KB power snatch (half R/L, 53/35#)
box jumps (24/20″)

Nikki W 110, 1:45 Rx

3.12.13 -Tuesday

Bench Press 5-3-3-2-1-1

Then

Death by strict pullups

Nikki W. 135, 7

3.11.13 - Monday

At CFKOP

4 rounds for time of:
40 DU
20 push press (75#)
10 pull ups

Time - 11:40

3.9.13 - Saturday

"Open 13.1″
AMRAP in 17 minutes of

40 burpees
30 snatches (75/45#)
30 burpees
30 snatches (135/75#)
20 burpees
30 snatches (165/100#)
10 burpees
Snatches (210/120#)

Nikki W. 155, tie break time 12:57

3.8.13 - Friday

Shoulder press 2-2-2-2-2-2

Then
3 minutes (total) of plank hold (5 min advanced)

Nikki W. 105

3.5.13 - Tuesday

Sumo Deadlift 1-1-1-1-1-1-1
Then
200m sled drag (30% SDC)

Nikki 265, 115

3.4.13 - Monday

At CFKOP

Thruster 1RM - 140#
(missed clean at 145)

AMRAP in 7 minutes of 30 thrusters (45#) 30 thrusters (65#), 30 thrusters (85#)
Score: 70

3.2.13 - Saturday

Back squat 5-3-3-2-1-1
Then
Run 1 mile for time

Nikki W 195, 9:16

3.1.13 - Firday

Complete 3 rounds for time of:

5 dumbbell clean and jerks (heavy!)
15 chest to bar pullups
25 box jumps (24/20″)

Nikki W 12:59 (35)

2.28.13 - Thursday

Teams of 3 or 4 complete:

3o power cleans (115/75#)
60 KB swings (53/35#)
90 double unders
60 lunges
30 wallballs (20/14# to 10/9′)

With Lindsey and Kim - 19:04
Linds Rx
Kim D. (55, 30 DU, 12#)
Nik Rx

2.26.13 - Tuesday

“Nate”
AMRAP in 20 minutes:

2 muscle ups
4 handstand push ups
8 KB swings (70/53#)

Nikki 8+1 Rx

2.25.13 - Monday

Hang Power Clean 5-5-5-5-5
Then
30 burpees for time (50 advanced)

Nikki 135, 1:13 (30)

2.23.13 - Saturday

“Karen”
Complete 150 wall balls (20/14# to 10/9′) for time.

Nikki 9:38 Rx 15 each minute

2.22.13 - Friday

Banded box back squat 12×2
Then
Death by 10yd dash (start at 0, 5 or 10)

Nikki 125 (mm) 5-14

2.19.13 - Tuesday

Complete 5 rounds for time of:

10 back squats (135/95#)
10 inverted burpees
10 box jump overs (24/20″)

Nikki 14:15 (box jump instead of jump over, floor burpees!)

2.18.13 - Monday

“Prime Evil”
For time, complete:

17 power snatch, 3 thrusters (95/65#)
13 power snatch, 5 thrusters
11 power snatch, 7 thrusters
7 power snatch, 11 thrusters
5 power snatch, 13 thrusters
3 power snatch, 17 thrusters

Nikki 11:38 55#

2.16.13 - Saturday

Snatch grip deadlift 2-2-2-2-2-2
Then
4×20 banded good mornings NFT

Nikki W 195

2.15.13 - Friday

Front Squat 3-3-3-3-3
Then
3 rounds for time of:

10 pistols
20 KB swings (53/35#)

FS 155, no time on metcon

2.12.13 - Tuesday

Partner Interval AMRAP in 12 minutes:

7 burpees
7 push press (105/70)

Nikki (5 burpees, 65)
Chloe (50)
Killa (65) – 17+2

2.11.13 - Monday

At CFKOP -
"Nasty Girls"
Time - 13:35. Rx! (Wasn't sure I'd be able to do all those MUs at this stage in the pregnancy. Did them one at a time, no jump to the rings, but was still happy!)

At ICA:
Find your max one-arm split snatch (R&L)
Then
Handstand walk 50 yards (sub handstand hold on wall or floor)

Nikki 75 R/L, walk

2.9.13 - Saturday

Valentine’s Day Partner WOD

In teams of 2 complete:

50 kettlebell swings (53/35#)
50 sit ups
50L/50R walking lunge
50 box jumps (24/20″) - games standard
50 push ups
50 wall balls (20/14# to 10′)
50 pull ups
50 burpees

Nikki & John Warnek 11:44

2.8.13 - Friday

Complete for time 1-2-3-4-5 of:

Consecutive double unders x 10
Jumping air squats x 10
Rope climbs

Nikki19:39 Rx

2.7.13 - Thursday

"Grace" - 4:35 Rx+baby

2.5.13 - Tuesday

“How Hard Will You Work When We’re Not Keeping Score?”
Complete 5 rounds of the following:

Row
Mountain climbers
Med ball clean (20/14#)
Sit ups
Shoot throughs
Box jumps (24/20″)
Rest

2.4.13 - Monday

Overhead Squat 5-3-3-2-1-1 Then
For time complete:

400m run
50 one arm KB OHS (53/35#)

Nikki 165(time), 5:28 Rx

2.1.13 - Friday

Push Press 2-2-2-2-2-2
Then
AMRAP in 5 minutes:

5 handstand push ups
15 KBS (53/35)

Nikki 135, 4+8 Rx

1.28.13 - Monday

At CFKOP with Aimee - from Hopper Deck
10 power cleans (115#), 10 push ups, 200m row
9 power cleans, 9 push ups, 200m row
8 power cleans, 8 push ups, 200m row
7 power cleans, 7 push ups, 200m row
6 power cleans, 6 push ups, 200m row
5 power cleans, 5 push ups, 200m row
4 power cleans, 4 push ups, 200m row
3 power cleans, 3 push ups, 200m row
2 power cleans, 2 push ups, 200m row
1 power clean, 1 push up, 200m row
Time - ? 16-18 minutes

Same problem of trying to regulate my breathing for baby while getting a good work out in. I think I went harder than i should have today, because I was neck and neck with Aimee which kept me pushing. I tried to catch breath on the row but realized I wasn't doing a great job.

1.27.13 - Sunday

Steph's 5th element of fitness
1) 1RM power clean 163 (PR!) Ran out of time, I think I could have gotten more
2) 8 min AMRAP of 30 du, 15 air squats. (Forget my score! Took it easy to breathe)
3) Immediatley into max plank hold (on elbows). Time - 3:20

1.26.13 - Saturday

Back squat 10-10-10-10
Max - 175x10 !
Then
30 strongman ground to shoulder (didn't have time to complete, worked some 75# keg and stones too nervous about tummy to try 115# stone)

1.25.13 - Friday

Complete for time:

50 x 10m shuttle run
40 toes to DB
40 ring dips
25 x 10m shuttle run
20 toes to DB
20 ring dips
13 x 10m shuttle run
10 toes to DB
10 ring dips

Time - 16:56

1.24.13 - Thursday

3 rounds of:
10 HPSU
100 DU
100 ft walking lunge (25#)
Time - 13:00
(preggo DUs are hard! had to break into small sets of 10-20)

1.22.13 - Tuesday

1RM turkish get up
Score - 55udmbbell L/R
Then
Snatch 1RM
115# (form)

1.21.13 - Monday

"Barbara"
Stopped at 3 rounds b/c felt lightheaded.
Time - 22:24

1.20.13 - Sunday

Sunday workout with John at ICA!
Banded box back squat - 115# (P)
Then 30 weighted box jumps (24") - 30# dumbbells

1.18.13 - Friday

Complete each of the following for time:

500m row, 50 KBS (53/35#)
400m run, 40 wall balls (20/14# to 10/9′)
30 burpees, 30 hang power cleans (115/75#)

Felt so tired today. I started with 30 burpees and 15 HPC (95#), then did the 500m row and 30 kbs - then stopped. Ugh, could not breathe at all and I hate Fridays.

1.15.13 - Tuesday

5 rounds of max reps bench press (women at 3/4 bodyweight)
Nikki - 20/15/13/9/6 = 63 (95#)

1.14.13 - Monday

at CFKOP

30 toes through rings
Then
2 rounds of:
15 HPC (105#)
100 ft overhead walking lunge (35#)
Then
5 rope climbs

Time?

1.12.13 - Saturday

Deadlift 3RM
235

1.11.13 - Friday

WOD at KOP
9-7-5 snatch (95#), 9-7-5 row (calories), 3-2-1 rope climbs (15')
Time?

1.8.13 - Tuesday

Bamboo OHS 5-5-5
Then
Overhead squat 5-5-5-5-5
Score - 145x5

1.7.13 - Monday

Opens 11.2 - AMRAP in 10 minutes of 3 DU & 15 power snatches (55#). Modified to 10 power snatches at 65#. Score - 5+35. Bad!

1.4.13 - Friday

1RM C&J
Max - 170# (PR!)
Then
EMOM for 6 minutes: 4 C&J (60% 1RM)
- only did 5 min due to breathing

1.2.13 - Wednesday

AMRAP in 1 minute at each of the following stations:

Row (1 cal = 1 rep)
Pull ups
Sumo deadlift high pulls (75/55#)
Box jumps (24/20″)
Rest

Score - 225 (had to slow down on row and SDHP to breathe for baby!)

12.31.12 - Monday

At CFKOP -
3 person teams, 1 person always rowing (until 4,000m)
Other 2 alternate to complete:
100 power clenas (135/95)
100 box jumps (24/20)
100 chest to bar pull ups
100 dead lifts (205/155)
100 burpees

Teamed w/ Tim P and Tobin - we won! But I forget the time...

12.29.12 - Saturday

Front Squat 5-5-3-2-1-1
Max - 180
Then
AMRAP in 15 min: Death by 33# thrusters (starting at 5 on minute 1)
Score - fnished the death by! 19 rounds

12.28.12

30 MU for time (jump to rings)
11:08