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?)
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 :(
12.16.11 - Friday
Bench 3-3-3-3-3
total - 125 x 3 (PR!)
then worked MU, HPSU, toes to rings... ouchie back so couldn't do the planned metcon
total - 125 x 3 (PR!)
then worked MU, HPSU, toes to rings... ouchie back so couldn't do the planned metcon
12.14.11 - Wednesday
Overhead squat 3-3-3-3-3 (135# - NOT a PR, felt like I had no core b/c of Kropf working on my back...)
then
21-15-9 OHS (95/65#) and PU
Time - 3:46 Rx
then
21-15-9 OHS (95/65#) and PU
Time - 3:46 Rx
12.13.11 - Tuesday
3 rds for time of
400m run
50 DU
25 burpees
time - 13:44 Rx (took runs easy yet about 1 minute off July time! strung all DU)
400m run
50 DU
25 burpees
time - 13:44 Rx (took runs easy yet about 1 minute off July time! strung all DU)
12.12.11 - Monday
Banded deadlift 12 x 2 at 50% 1RM - used 115# & MM bands (ouchie back)
then
5 rounds NOT for time of 5 zercher DL, 10 t2b (used 45# for zercher, VERY painful)
then
5 rounds NOT for time of 5 zercher DL, 10 t2b (used 45# for zercher, VERY painful)
12.9.11 - Friday
At 80% of 1RM C&J complete:
5-3-4-2-1 clean and jerk
30 ft handstand walk between rounds
Time - 8:50 (Rx, 123#)
5-3-4-2-1 clean and jerk
30 ft handstand walk between rounds
Time - 8:50 (Rx, 123#)
12.6.11 - Tuesday
Squat snatch - 118# (PR!)
Felt easy but then 123 just wouldn't go up. too tired.
Max rope climbs in 3 min - 9
Felt easy but then 123 just wouldn't go up. too tired.
Max rope climbs in 3 min - 9
12.5.11 - Monday
"300"
Time - 16:04 Rx (PR!)
back hurt on 95# deads but could do about 10 at a time...
Time - 16:04 Rx (PR!)
back hurt on 95# deads but could do about 10 at a time...
12.4.11 - Sunday
10 rounds of 10 back squat (95#), 10->1 HPSU
time - 13:36
(lower back still hurt but not too bad for 95# squats)
time - 13:36
(lower back still hurt but not too bad for 95# squats)
12.1.11 - Thursday
Rest / tried to deadlift but 185 felt like 225 so I did about 5 lifts and stopped :(
11.23.11 - Wednesday
17-13-11-7-5-3 power snatch (65#)
3-5-7-11-13-17 thruster
Time - 13:54 (back limited - majorly tight!)
3-5-7-11-13-17 thruster
Time - 13:54 (back limited - majorly tight!)
11.16.11 - Wednesday
For time complete:
(very very sore from back squats on monday!)
- 30 burpees
- 30 hang power clean (95/65#)
- 30 box jumps
- 30 overhead walking lunge (45/25#)
- 30 double unders
- 30 kettlebell swing (53/35#)
- 30 push ups
- 30 wall balls (20/14#)
- 30 toes through rings
- 30 one-arm dumbbell power snatch (40/25#)
(very very sore from back squats on monday!)
11.14.11 - Monday
5 rds for max reps of bodyweight back squat & DU, complete recovery between rounds
Score - (131, DU) 30+15, 21+16, 20+8, 11+27, 16+19
Score - (131, DU) 30+15, 21+16, 20+8, 11+27, 16+19
11.8.11 - Tuesday
Banded platform deadlift - 12x1 at 145# and mental floss, standing on 100# plate
Then
20 zercher DL at 75#
Then
20 zercher DL at 75#
11.3.11 - Thursday
Run 200m
3 thrusters (95#)
Run 200m
6 thrusters
Run 200m
9 thrusters
Run 200m
12 thrusters
Run 200m
15 thrusters
Time - 14:16 Rx
Really tired today! Did not kill it...
3 thrusters (95#)
Run 200m
6 thrusters
Run 200m
9 thrusters
Run 200m
12 thrusters
Run 200m
15 thrusters
Time - 14:16 Rx
Really tired today! Did not kill it...
10.28.11 - Friday
Mainpage WOD with Mike V, John, Kev, changed from 5 rds to AMRAP in 40 minutes:
200m run
7 HSPU
200m run
7 muscle ups
200m run
30 sec L-sit hold
200m run
20 pistols
Score: 4 rds + 4 MU
200m run
7 HSPU
200m run
7 muscle ups
200m run
30 sec L-sit hold
200m run
20 pistols
Score: 4 rds + 4 MU
10.26.11 - Wednesday
AMRAP in 15 minutes of:
2 wall climb
8 toes to bar
10 box jumps (24")
Score: 10 + 2 Rx
2 wall climb
8 toes to bar
10 box jumps (24")
Score: 10 + 2 Rx
10.25.11 - Tuesday
Bench press 3-3-3-3-3
Max: 120#
5 rounds for time of: 10 push ups, 20 DU
Time: 4:00
Max: 120#
5 rounds for time of: 10 push ups, 20 DU
Time: 4:00
10.24.11 - Monday
3 rounds for time of:
5 2-fer MU
10 2-fer snatch (65#)
15 2-fer wall ball
Time: 18:12 Rx
5 2-fer MU
10 2-fer snatch (65#)
15 2-fer wall ball
Time: 18:12 Rx
10.20.11 - Thursday
21 pull ups, 21 sit ups, 100ft walking lunge
18-18-100
15-15-100
12-12-100
9-9-100
6-6-100
3-3-100
time: 12:05 Rx (strung all PU)
18-18-100
15-15-100
12-12-100
9-9-100
6-6-100
3-3-100
time: 12:05 Rx (strung all PU)
10.16.11 - Sunday
12x2 banded box back squat (115#, black bands looped once)
Bamboo bench press - 15RM - 60#
Bamboo OHS - 3 RM - 65#
Max weight box jump (16") - 120#
Max ring support hold - 1:08
Bamboo bench press - 15RM - 60#
Bamboo OHS - 3 RM - 65#
Max weight box jump (16") - 120#
Max ring support hold - 1:08
10.12.11 - Wednesday
C&J - 145# then stopped b/c didn't feel great, didn't have vibrams or lifting shoes
10.11.11 - tuesday
ICA Tabata Day! KBS, Jumping PU, 10m shuttle run, push ups
Score - Nik Rx+ (45# KB) 71 / 90 / 42 / 61 = 264
Score - Nik Rx+ (45# KB) 71 / 90 / 42 / 61 = 264
10.10.11 - Monday
“The End” (modified from the 2011 Reebok CrossFit Games chipper)
For time, complete:
For time, complete:
- 20 calorie row
- 20 wall balls (20/14# both to 10′)
- 20 toes to bar
- 20 box jumps (24/20″)
- 20 KB SDHP (70/55#)
- 20 burpees
- 20 push jerk (115/75#)
- 120 ft backwards sled pull (165/110#)
10.7.11 - Friday
45 Deadlift (185), 45 HPSU, 45 C2B PU, 5 rope climbs, complete for time in any order
Time - 20:47 Rx
Time - 20:47 Rx
10.4.11 - Tuesday
Push Press 2-2-2-2-2-2
Then Assistance: 400m sled drag (25% 1RM) and 200 sit ups
Nik 130, 90, n/a (i promise to do 200 at home!)
Then Assistance: 400m sled drag (25% 1RM) and 200 sit ups
Nik 130, 90, n/a (i promise to do 200 at home!)
10.3.11 - Monday
Team Small
3 rds of: 1000m row, 50 burpees, 50 box jumps, 800m run
Nikki and Tom (ouchie) – 29:55 Rx (1 full round + 2 rds just Nikki @ 1/2 reps)
3 rds of: 1000m row, 50 burpees, 50 box jumps, 800m run
Nikki and Tom (ouchie) – 29:55 Rx (1 full round + 2 rds just Nikki @ 1/2 reps)
9.30.11 - Friday
Platform Deadlift 12 sets of 1 at 80% 1RM
(used 200#)
Then
Sprint 400m then max deadlifts at 95#
(53 reps)
(used 200#)
Then
Sprint 400m then max deadlifts at 95#
(53 reps)
9.27.11 - Tuesday
Max height box jump - 41" (on the diagonal) (PR!)
Then back squat 3-3-3-3-3
Max - 185 x 3
Then back squat 3-3-3-3-3
Max - 185 x 3
9.22.11 - Thursday
25-20-15-10-5 of:
Time - 11:39 Rx
- Push up (Men’s Rx = clapping)
- Sit up
- Hang Power Clean (95/65#)
Time - 11:39 Rx
9.20.11 - Tuesday
"The Baseline" - 4:57
Then Sumo-deadlift 1 RM
score: 245 (no where near my former max, but it felt heavvvvy)
Then Sumo-deadlift 1 RM
score: 245 (no where near my former max, but it felt heavvvvy)
9.17.11 - Saturday
FIGHT GONE BAD at Iron Cross Athletics
Complete 3 rounds of:
Complete 3 rounds of:
- Wall ball (20/14# to 10/9′)
- Sumo deadlift high pull (75/55#)
- Box jump (20/16″)
- Push Press (75/55#)
- Row (for calories)
9.10.11 - Saturday
215 Partner Challenge (with John)
(1) 42-30-18 OHS (95/65) and pull-ups
Time: 4:52 (2nd place!)
(2) 530m sandbag run (30#), 50 situps, 50 kbs (53/35)
Time: 16:09
(3) 10 rope climbs, 40 squat clean (115/75), 80 wall ball (20/14# to 10/8'), 150 DU, 8 lengths walking lunge (45/25#), 2000m row
Time: 17:44
(1) 42-30-18 OHS (95/65) and pull-ups
Time: 4:52 (2nd place!)
(2) 530m sandbag run (30#), 50 situps, 50 kbs (53/35)
Time: 16:09
(3) 10 rope climbs, 40 squat clean (115/75), 80 wall ball (20/14# to 10/8'), 150 DU, 8 lengths walking lunge (45/25#), 2000m row
Time: 17:44
9.7.11 - Wednesday
70 KBS (35#), 60 burpees, 50 S2O (55#), 40 DU, 30 sit ups, 20 ring pushups, 10 keg to shoulder (75#)
Time:16:56
Time:16:56
9.5.11 - Monday
Banded front squat 12 x 2 @ 85#
10 HPSU on the rings! (started from headstand on floor)
9.3.11 - Saturday
31 Heroes WOD
Partner 1: 8 thrusters (105#), 6 rope climbs, 11 box jumps (24")
Partner 2: 400m run with 25# sandbag
Rounds: 4+14 (me and Killa)
Partner 1: 8 thrusters (105#), 6 rope climbs, 11 box jumps (24")
Partner 2: 400m run with 25# sandbag
Rounds: 4+14 (me and Killa)
9.2.11 - Friday
At CFKOP with Aimee and Cate
AMRAP in 15 minutes of
5 partner deadlifts (425#)
5 partner clean and jerks (185)
1 banded sprint
AMRAP in 15 minutes of
5 partner deadlifts (425#)
5 partner clean and jerks (185)
1 banded sprint
8.31.11 - Wednesday
400 m farmers carry (35#) then in remainder of 20 minutes complete AMRAP of 5 front squats (85#), 7 toes to bar
score- 14 rounds + 8 reps
score- 14 rounds + 8 reps
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