Lunchtime WOD at ICA - scaled/modified from Games
10 OHS (105#)
10 box jump overs (20")
10 thrusters
10 power cleans
10 toes to bar
10 burpee muscle ups
10 toes to bar
10 power cleans
10 thrusters
10 box jump overs (20")
10 OHS (105#)
Time ?
Then at ICA:
1RM snatch - 120# (pathetic! tired and jet lagged)
then
1 snatch on the minute for 10 minutes at 105#
7.21.12 - Saturday
At Kauai Lagoons hotel gym -
25 HSPU
50 pull ups (universal machine pull up rig)
75 squats
100 sit ups
Time - 12:45
25 HSPU
50 pull ups (universal machine pull up rig)
75 squats
100 sit ups
Time - 12:45
7.19.12 - Thursday
Kauai CrossFit
3RM back squat 183# (not true max, ran out of time)
then
7 rounds of 7 goblet squats (35#) and 7 burpee box jumps (20")
Time - 7:28
3RM back squat 183# (not true max, ran out of time)
then
7 rounds of 7 goblet squats (35#) and 7 burpee box jumps (20")
Time - 7:28
7.2.12 - Monday
30 C&J (75#)
30 burpees
30 floor press
30 toes to barbell
30 SDHP
60m OH walking lunge (25#)
Time - 14:05 Rx
30 burpees
30 floor press
30 toes to barbell
30 SDHP
60m OH walking lunge (25#)
Time - 14:05 Rx
6.25.12 - monday
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
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!
5.15.12 - Tuesday
AMRAP in 15 minutes of:
10 chest to bar pull ups, 10 deadlifts (135#)
Score - 8 rounds + 7 PU
Notes: C2B were the hardest part by far... had a strange pain in my elbow, I hope that goes away!
10 chest to bar pull ups, 10 deadlifts (135#)
Score - 8 rounds + 7 PU
Notes: C2B were the hardest part by far... had a strange pain in my elbow, I hope that goes away!
5.14.12 - Monday
1 rep max TGU
Max - 45# bar and 50# DB on right, 35# bar and 45# DB on left
Then
1 rep max hang power snatch
Max - 113# (PR!)
Max - 45# bar and 50# DB on right, 35# bar and 45# DB on left
Then
1 rep max hang power snatch
Max - 113# (PR!)
5.12.12 - Saturday
At CFKoP (due to Steph's Fit Life project interview) -
Banded box back squats 12 x 2 (115#, purple bands, 13" box)
Then
50 KB overhead squats (35#) consecutive
5 x 10 banded hip extensions (off PU bar)
Banded box back squats 12 x 2 (115#, purple bands, 13" box)
Then
50 KB overhead squats (35#) consecutive
5 x 10 banded hip extensions (off PU bar)
5.10.12 - Thursday
Started doing 10-9-8-7-6-5-4-3-2-1 of OHS (65#) and L-sit PU, but only got through the 8's when I had to stop to teach a fundamentals.
Later on, worked on push jerks with Miranda and Killa. Hit 145# but missed 150#. That's about 20# below where I should be... I'm definitely not back to 100%!
Later on, worked on push jerks with Miranda and Killa. Hit 145# but missed 150#. That's about 20# below where I should be... I'm definitely not back to 100%!
5.8.12 - Tuesday
3 min amrap at each station with 1 min rest between stations: double under, toes to bar, box jump, ring dip
Score - 323
Notes - Obviously still hurting from Regionals b/c I couldn't string DUs worth anything!
Score - 323
Notes - Obviously still hurting from Regionals b/c I couldn't string DUs worth anything!
5.6.12 - Sunday
Regionals Day 3
WOD 5 - DU / Snatch Ladder
Competed 105 and 115# snatch, just did DUs at 125# station b/c knew I wouldn't hit it
WOD 6 - I qualified for this WOD (top 18 women), but withdrew due to heavy deadlifts which I knew would hurt my back and undo my last year of rehab.
Final standing - 18th place in Mid-Atlantic!
WOD 5 - DU / Snatch Ladder
Competed 105 and 115# snatch, just did DUs at 125# station b/c knew I wouldn't hit it
WOD 6 - I qualified for this WOD (top 18 women), but withdrew due to heavy deadlifts which I knew would hurt my back and undo my last year of rehab.
Final standing - 18th place in Mid-Atlantic!
5.5.12 - Saturday
Regionals Day 2
WOD 3 - 4 rounds of 10 one-arm DB snatch (70#), sprint
Time - N/A (completed 3 rounds + 7 snatches in 10 min time cap)
WOD 4 - 50 back squats (95#), 40 pull ups, 30 S2O (95#), 50 front squats (65#), 40 pull ups, 30 S2O (65#), 50 overhead squats (45#), 40 pull ups, 30 S2O (45#)
Time - N/A (completed 47 OHS in 22 min time cap)
WOD 3 - 4 rounds of 10 one-arm DB snatch (70#), sprint
Time - N/A (completed 3 rounds + 7 snatches in 10 min time cap)
WOD 4 - 50 back squats (95#), 40 pull ups, 30 S2O (95#), 50 front squats (65#), 40 pull ups, 30 S2O (65#), 50 overhead squats (45#), 40 pull ups, 30 S2O (45#)
Time - N/A (completed 47 OHS in 22 min time cap)
5.4.12 - Friday
Regionals Day 1!
WOD 1 - "Diane"
21-15-9 of deadlifts (155#) and HSPU
Time - 4:31 (PR!)
WOD 2
2000m row, 50 pistols, 30 HPC (135#)
Time - N/A (completed 28 HPC by 17 min time cap)
WOD 1 - "Diane"
21-15-9 of deadlifts (155#) and HSPU
Time - 4:31 (PR!)
WOD 2
2000m row, 50 pistols, 30 HPC (135#)
Time - N/A (completed 28 HPC by 17 min time cap)
5.1.12 - Tuesday
Practice for Regionals - perform 20 DU then max snatch
Completed 105, 110, 115, 120#, missed 125#
Completed 105, 110, 115, 120#, missed 125#
4.27.12 - Friday
"Diane" at CFKOP with Aimee
5:38 (PR)
Deads didn't feel great on my back... SI join flaring up!
5:38 (PR)
Deads didn't feel great on my back... SI join flaring up!
4.24.12 - Tuesday
Banded back box squats 12x2 (105#, mm)
Then
400m sled pull, no stopping! Used 60#
Then
One-arm DB snatch (70#) practice
Then
400m sled pull, no stopping! Used 60#
Then
One-arm DB snatch (70#) practice
4.23.12 - Monday
Nasty Girls - modified for Regionals prep
3 rounds for time of: 50 air squats, 14 HSPU & 14 pull ups, 10 hang power cleans (135#)
Ouch! HPC really slammed my sternum.
3 rounds for time of: 50 air squats, 14 HSPU & 14 pull ups, 10 hang power cleans (135#)
Ouch! HPC really slammed my sternum.
4.21.12 - Saturday
Regionals Prep - worked 95# back squats (x35), 95# jerks (x30), 65# front squat (x30), some pull ups and HSPU, and lastly some 70# dumbbell snatches. Overall felt very tired / low energy today.
4.20.12 - Friday
At CFKoP - practiced 65# dumbbell one-arm snatches
Then
regionals wod 2 prep: 2000m row (8:50), 25 pistols, 15 HPC (135#)
Time - 13:11
** full wod has 2x pistol and HPC with 17 min cap.
Then
regionals wod 2 prep: 2000m row (8:50), 25 pistols, 15 HPC (135#)
Time - 13:11
** full wod has 2x pistol and HPC with 17 min cap.
4.19.12 - Thursday
Run ~ 2.2 miles 18:12 min
Then
Wendler deadlifts 185x5, 200x3, 220x(3)
Assistance: 3x10 HSPU, 3 x10 GHD sit ups, 3x10 GHD back extensions
Then
Wendler deadlifts 185x5, 200x3, 220x(3)
Assistance: 3x10 HSPU, 3 x10 GHD sit ups, 3x10 GHD back extensions
4.17.12 - Tuesday
Isa-Grace
30 power snatches, 30 power clean and jerks (95#)
Time - 11:21
Notes - First power isabel! 6:22. Also, 6 days "on" in a row!!
30 power snatches, 30 power clean and jerks (95#)
Time - 11:21
Notes - First power isabel! 6:22. Also, 6 days "on" in a row!!
4.16.12 - Monday
Team WOD with killa, laurie, sarg
As a team of 4, with 2 people working at at time, complete for time:
- 1600m row
- 2 rope climbs
- 100 wall balls (20/14# to 10′)
- 2 rope climbs
- 100 kettlebell snatch (53/35#)
- 2 rope climbs
- 100 thrusters (95/65#)
- 2 rope climbs
- 100 box jumps (24/20″)
- 2 rope climbs
Killa, Karen, Laurie, Nikki – 18:01 (partial WB, KBS, thruster scale)
4.15.12 - Sunday
South Philly Rumble!
WOD 2 (10 am)
As a team of 4, complete 40 C&J (95/135), 60 burpee pull ups, 80 slam ball (50/35#), 400 DU
* I worked mostly on DU and slam ball
Time - 8:38 ?
WOD 1 (11:30am)
As a team of 4, AMRAP in 8 minutes. Each member finds their 1RM OHS and completes as many MU as possible.
* My OHS was 155# in 2 attempts, then completed around 15-20MU of team's total 36 MU. Rings were 8' high!
WOD 2 (10 am)
As a team of 4, complete 40 C&J (95/135), 60 burpee pull ups, 80 slam ball (50/35#), 400 DU
* I worked mostly on DU and slam ball
Time - 8:38 ?
WOD 1 (11:30am)
As a team of 4, AMRAP in 8 minutes. Each member finds their 1RM OHS and completes as many MU as possible.
* My OHS was 155# in 2 attempts, then completed around 15-20MU of team's total 36 MU. Rings were 8' high!
4.14.12 - Saturday
Wanted to rest but got suckered into a WOD b/c class was so small!
Alotta Tabata
- Double unders
- Kettlebell swings (53/35#)
- Row (calories)
- Push press (65/45#)
Used 26# kb and 45# push press. Didn't keep score
4.13.12 - Friday
Back squat 1-1-1-1-1-1-1
max - 210 (PR!)
30 weighted box jumps NFT (35# KBs, 16" box)
max - 210 (PR!)
30 weighted box jumps NFT (35# KBs, 16" box)
4.12.12 - Thursday
Run Neill Drive - 1.53 miles
Time - 13:41
Wendler Deadlift (in mom's basement)
185x3
200x3
210x8
Time - 13:41
Wendler Deadlift (in mom's basement)
185x3
200x3
210x8
4.7.12 - Saturday
Wendler back squat - Cycle 1, month 1, week 1
145x5
155x5
165x10
Choose your own WOD:
145x5
155x5
165x10
Choose your own WOD:
- 800 m run (or row)
- 70 ? Dumbbell hang snatch (25#)
- 60 ? Sit ups
- 50 ? Overhead walking lunge (25#)
- 40 ? Wall balls (14# to 10')
- 30 ? Burpees
- 20 ? Ring Rows
- 10 Keg to shoulder (75#)
4.5.12 - Thursday
Row 1600, rest 4 minutes
Row 800, rest 3 minutes
Row 400, rest 2 minutes
Row 200
Times - 7:08 / 3:35 / 1:40 / 0:46
Wender Deadlift
175x5
185x5
200x6
Row 800, rest 3 minutes
Row 400, rest 2 minutes
Row 200
Times - 7:08 / 3:35 / 1:40 / 0:46
Wender Deadlift
175x5
185x5
200x6
3.27.12 - Tuesday
NFL scouting combine workouts
Name/shuttle/broad/40yd/vertical/bench/3cone
Nikki 5.03/ 86/ 5.56/ 22/ 12@105/ 8.47
*note - stopwatch was started when coach saw first movement
Name/shuttle/broad/40yd/vertical/bench/3cone
Nikki 5.03/ 86/ 5.56/ 22/ 12@105/ 8.47
*note - stopwatch was started when coach saw first movement
3.26.12 - Monday
Split Jerk 1RM (from front rack)
max: 180# (PR!)
then
3 rds for time of 5 C&J (70% 1RM jerk)
15 toes to bar
Score: 7:23 (130#)
max: 180# (PR!)
then
3 rds for time of 5 C&J (70% 1RM jerk)
15 toes to bar
Score: 7:23 (130#)
3.23.12 - Friday
Open WOD 12.5 - AMRAP in 7 of: 3 thrusters (65#), 3 C2B PU, 6/6, 9/9, etc
score - 108
Then - Sumo deadlift 2 RM
Nikki 235
score - 108
Then - Sumo deadlift 2 RM
Nikki 235
3.20.12 - Tuesday
max duration L sit hold (50sec)
then
12x2 banded back squat (115#, mm)
then
max weighted pull up (60#)
then
12x2 banded back squat (115#, mm)
then
max weighted pull up (60#)
3.19.12 - Monday
little jackie intervals
3 intervals of: 500m run, 25 thrusters (65/45#), 15 pull ups
times: 4:23/4:25/4:31 Rx
3 intervals of: 500m run, 25 thrusters (65/45#), 15 pull ups
times: 4:23/4:25/4:31 Rx
3.16.12 - Friday
Open WOD 12.4 - AMRAP in 12 min of: 150 wall balls (14#/9'), 90 DU, 30 MU
Score = 150+90+13 = 253
Score = 150+90+13 = 253
3.13.12 - Tuesday
Girls Gone Wild part 2
21 deadlifts (155#)
21 HSPU
21 squat clean (95#)
21 ring dips
21 thrusters (65#)
21 pull ups
Time - 12:53 (did all pull ups dead hang)
21 deadlifts (155#)
21 HSPU
21 squat clean (95#)
21 ring dips
21 thrusters (65#)
21 pull ups
Time - 12:53 (did all pull ups dead hang)
3.12.12 - Monday
Girls Gone Wild Part 1
400m run
21 kbs (35#)
12 pull ups
400m run
30 box jumps (20")
30 wall balls (14#, 10')
400m run
15 OHS (65#)
400m run
(TIME)
max pull ups
Score - 15:01, 25 pull ups
400m run
21 kbs (35#)
12 pull ups
400m run
30 box jumps (20")
30 wall balls (14#, 10')
400m run
15 OHS (65#)
400m run
(TIME)
max pull ups
Score - 15:01, 25 pull ups
3.9.12 - Friday
Open WOD 12.3: AMRAP in 18 minutes of: 15 box jumps (20", stand on top), 12 push press (75#), 9 T2B
Score: 323 (1 rep short of 9 rounds)
Score: 323 (1 rep short of 9 rounds)
3.1.12 - Thursday
Open WOD 12.2 but I did a sampling of it to get a feel. Need more rest before I do it for real.
Did 15 reps at 45#, 10 reps at 75#, approx 15 reps at 100#. Felt good!
Did 15 reps at 45#, 10 reps at 75#, approx 15 reps at 100#. Felt good!
2.29.12 - Wednesday
Short WOD to get video taken by Steph and Larry:
3-2-1 clean and jerk, with 30 ft handstand walk after each round. Used 135#
3-2-1 clean and jerk, with 30 ft handstand walk after each round. Used 135#
2.28.12 - Tuesday
Max height box jump (40")
Max length broad jump (86", 89" no stick)
5 RM back squat - 175x5, 185x3
Box jump was a little of my max, but my backsquat is back to where it was in the fall. Is my psoas almost healed!?!?
Max length broad jump (86", 89" no stick)
5 RM back squat - 175x5, 185x3
Box jump was a little of my max, but my backsquat is back to where it was in the fall. Is my psoas almost healed!?!?
2.27.12 - Monday
"Amanda"
9-7-5 of: muscle ups and squat snatch (95#)
time - 11:20
(Waaaaay tired from a few nights of insomnia)
9-7-5 of: muscle ups and squat snatch (95#)
time - 11:20
(Waaaaay tired from a few nights of insomnia)
2.24.11 - Friday
Banded back squat 12x2
(115# to 12" box + foam, purple bands)
then
"Annie"
time - 6:55 Rx (abmat, unbroken)
(115# to 12" box + foam, purple bands)
then
"Annie"
time - 6:55 Rx (abmat, unbroken)
2.20.12 - Monday
30-20-10
wall ball (14# to 10', must catch each rep)
hang power clean (65#)
time - 6:18 Rx
wall ball (14# to 10', must catch each rep)
hang power clean (65#)
time - 6:18 Rx
2.18.12 - Saturday
"The Seven"
Rx for the first time!
37:07
(With ongoing back issues, the thrusters and DL were brutal)
Rx for the first time!
37:07
(With ongoing back issues, the thrusters and DL were brutal)
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