Push Press 3-3-3-1-1-1
max 135x1 (PR)
Front Squat 3-3-3-1-1-1
max 170# (PR)
6 rounds of:
5 thrusters (65#)
7 HPC
10 SDHP
time - 10:20
8.10.10 - Tuesday
Split Jerk 2-2-2-2-2
max - 145x2 (PR)
(note - did 145 for 2 sets b/c form was bad - bar coming out in front of face)
Banded box squats - 12 x 2
- used 45# bar and blue band
max - 145x2 (PR)
(note - did 145 for 2 sets b/c form was bad - bar coming out in front of face)
Banded box squats - 12 x 2
- used 45# bar and blue band
8.9.10 - Monday
@ Garage
Snatch - 1 RM
max - 103# (still stuck there....!)
3 on the min for 8 min -
103# C&J
Snatch - 1 RM
max - 103# (still stuck there....!)
3 on the min for 8 min -
103# C&J
8.8.10 - Sunday
Finished building garage - lots of MU and PU!
First Garage WOD: AMRAP in 10 minutes
6 squat cleans (68#)
12 pullups
24 DU
Rounds - 5 + 2 PU
First Garage WOD: AMRAP in 10 minutes
6 squat cleans (68#)
12 pullups
24 DU
Rounds - 5 + 2 PU
8.6.10 - Friday
Skill - TGU (for form - used 18#)
Deadlift 5-5-3-3-2-1-1
max - 245# (PR)
(got 250 up but got stuck mid-thigh)
Deadlift 5-5-3-3-2-1-1
max - 245# (PR)
(got 250 up but got stuck mid-thigh)
8.5.10 - Thursday
Backsquat 1 RM
max - 190# (PR)
3 on the minute for 7 minutes:
70% 1RM snatch (used 75#)
max - 190# (PR)
3 on the minute for 7 minutes:
70% 1RM snatch (used 75#)
8.1.10 - Sunday
@ Basement
Deadlift 3-3-2-2-1-1
max 238# (PR)
@ 215 - Coach's gathering
WOD 1 - Teams of 2, 3 rds for time:
25 axle squat snatch (60#)
15 HSPU (below // on 25# plates)
time - 12:40
WOD 2 - Teams of 2, 3 rds for time:
35 axle HPC (70#)
15 ring dips
time - 8:54
WOD 3 - Teams of 2, both working
4x15 2-fer-1 wall balls (10#
250 DU
time - 6:24
Deadlift 3-3-2-2-1-1
max 238# (PR)
@ 215 - Coach's gathering
WOD 1 - Teams of 2, 3 rds for time:
25 axle squat snatch (60#)
15 HSPU (below // on 25# plates)
time - 12:40
WOD 2 - Teams of 2, 3 rds for time:
35 axle HPC (70#)
15 ring dips
time - 8:54
WOD 3 - Teams of 2, both working
4x15 2-fer-1 wall balls (10#
250 DU
time - 6:24
7.30.10 - Friday
"HELL"-EN
From 2010 CF Games:
1200m run
63 KBS (35#)
36 PU
800m run
42 KBS
24 PU
400m run
21 KBS
12 PU
Time - 24:27
From 2010 CF Games:
1200m run
63 KBS (35#)
36 PU
800m run
42 KBS
24 PU
400m run
21 KBS
12 PU
Time - 24:27
7.29.10 - Thursday
@ CFKOP, on my own
Push Press 1-1-1-1-1-1-1
max 125x1 (close to 130)
felt weak today...
Metcon: 30-20-10 reps of:
Push press (55#)
Air Squat (subbed for K2E - abs still hurt!)
Time - 5:09
Push Press 1-1-1-1-1-1-1
max 125x1 (close to 130)
felt weak today...
Metcon: 30-20-10 reps of:
Push press (55#)
Air Squat (subbed for K2E - abs still hurt!)
Time - 5:09
7.27.10 - Tuesday
21 muscle snatch
21 ring dips
1 rope climb (20')
15 muscle snatch
15 ring dips
1 rope climb
9 muscle snatch
9 ring dips
1 rope climb
time - 12:28
21 ring dips
1 rope climb (20')
15 muscle snatch
15 ring dips
1 rope climb
9 muscle snatch
9 ring dips
1 rope climb
time - 12:28
7.26.10 - Monday
Strength - OHS 3,3,3,3,3
max was 125x3, 130x2 (ran out of time or would have tried 130 again)
Metcon - 3 rds of 30 GHD situps & 21 OHS (65#)
time - 9:22
Cash out - 2 (tired) rope climbs to 15'
max was 125x3, 130x2 (ran out of time or would have tried 130 again)
Metcon - 3 rds of 30 GHD situps & 21 OHS (65#)
time - 9:22
Cash out - 2 (tired) rope climbs to 15'
7.25.10 - Sunday
Adventures of T&P
12 minute AMRAP, team of 4
100 m run
Paralette burpees
Air squats
Walking lunges
Then some Prowler fun - push w/ 50# for 30 seconds
12 minute AMRAP, team of 4
100 m run
Paralette burpees
Air squats
Walking lunges
Then some Prowler fun - push w/ 50# for 30 seconds
7.23.10 - Friday
FRAN - men's Rx
time - 11:52
note - 95# thrusters felt heavier than they should have. I think I need another rest day!
time - 11:52
note - 95# thrusters felt heavier than they should have. I think I need another rest day!
7.20.10 - Tuesday
Death by SDHP/MBC
- 30 minutes
- 65# / 20#
score - 264
Cash out - 25 burpees for time
time - 58.46 seconds
- 30 minutes
- 65# / 20#
score - 264
Cash out - 25 burpees for time
time - 58.46 seconds
7.19.10 - Monday
Hotel WOD with Laura and Donkey
3 station AMRAP in 15 minutes:
300 m run
20# DB shoulder to overhead
Burpees
3 station AMRAP in 15 minutes:
300 m run
20# DB shoulder to overhead
Burpees
7.16.10 - Friday
CrossFit Games!!!
WOD 1 - Team of 4 completes 2 rounds of:
70 thrusters (105/155)
50 chest to bar
Fireman's carry
time - At 12 minute cap completed 1 round plus 61 thrusters
WOD 2 - For total reps, team of 6 each completes:
1 min DL (175/315)
1 min rest
1 min pistols
1 min rest
1 min row (calories)
Max shoulder to overhead
WOD 1 - Team of 4 completes 2 rounds of:
70 thrusters (105/155)
50 chest to bar
Fireman's carry
time - At 12 minute cap completed 1 round plus 61 thrusters
WOD 2 - For total reps, team of 6 each completes:
1 min DL (175/315)
1 min rest
1 min pistols
1 min rest
1 min row (calories)
Max shoulder to overhead
7.13.10 - Tuesday
CF Westchester
3 rounds (scaled from 5 rounds) of:
50 jumping squats (to medball)
21 KBS (35#)
15 burpees
time - 9:35
3 rounds (scaled from 5 rounds) of:
50 jumping squats (to medball)
21 KBS (35#)
15 burpees
time - 9:35
7.12.10 - Monday
CrossFit Westchester (NY)
21-15-9 thrusters (65#) and KTE with 600m run in between each set
time - 16:29
21-15-9 thrusters (65#) and KTE with 600m run in between each set
time - 16:29
7.9.10 - Friday
At Schipul's front yard
21-15-9 of KBS (45#) and pushups
- must be unbroken
- 300 m hill run in between each set
untimed
21-15-9 of KBS (45#) and pushups
- must be unbroken
- 300 m hill run in between each set
untimed
7.7.10 - Wednesday
Done solo between coaching classes:
OHS 2,2,2,2,2,2,2
max = 130x2 (PR)
Metcon - at 70% 2RM (used 85#):
3 rounds of 10 OHS & 20 K2E
time - 7:29 (2 rounds only - exhausted from 3 hrs sleep)
OHS 2,2,2,2,2,2,2
max = 130x2 (PR)
Metcon - at 70% 2RM (used 85#):
3 rounds of 10 OHS & 20 K2E
time - 7:29 (2 rounds only - exhausted from 3 hrs sleep)
7.5.10 - Monday
Coached 4 classes!
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
time - 10:19
Team training:
- team of 4, 2 ppl work at one time
10 lengths backwards job
25 MU + 10 ring dips
8 L OH barbell walk (95/135)
75 front squat
6L burpee broad jumps
75 ground to overhead
4L handstand walk
75 chest to bar PU
time - 16:39
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
time - 10:19
Team training:
- team of 4, 2 ppl work at one time
10 lengths backwards job
25 MU + 10 ring dips
8 L OH barbell walk (95/135)
75 front squat
6L burpee broad jumps
75 ground to overhead
4L handstand walk
75 chest to bar PU
time - 16:39
7.3.10 - Saturday
CF Watertown
Front Squats -
3x135
2x145
1x155 (tapering so no true 1RM)
Metcon - 5 rounds of:
4 FS (105#)
12 KBS (40#/18kg)
time - 4:38
(fun warmup today! jog, shuffle, backwards job, skip, back skip, side skip, grapevine, jail walk, back jail walk, inchworm long jumps, burpee leapfrog race)
Front Squats -
3x135
2x145
1x155 (tapering so no true 1RM)
Metcon - 5 rounds of:
4 FS (105#)
12 KBS (40#/18kg)
time - 4:38
(fun warmup today! jog, shuffle, backwards job, skip, back skip, side skip, grapevine, jail walk, back jail walk, inchworm long jumps, burpee leapfrog race)
7.3.10 - Friday
CF Watertown
Team WOD: 400 m of lunges, walk with 25# plate overhead, broad jumps, run with sledgehammer. Plus 90 sledge hits on tire, 90 pushups, 90 KBS, 90 burpees, 90 squats
(low - medium intensity)
Team WOD: 400 m of lunges, walk with 25# plate overhead, broad jumps, run with sledgehammer. Plus 90 sledge hits on tire, 90 pushups, 90 KBS, 90 burpees, 90 squats
(low - medium intensity)
6.30.10 - Wednesday
CF 914
Deadlift work 2x215 (felt heavy!)
WOD - 4 rds
4 MU
8 KB clean (L) (35#)
8 KB clean (R) (35#)
12 DL (135#)
time - 13:24
Deadlift work 2x215 (felt heavy!)
WOD - 4 rds
4 MU
8 KB clean (L) (35#)
8 KB clean (R) (35#)
12 DL (135#)
time - 13:24
6.29.10 - Tuesday
Club Fit
Warmup - 1000 m row (slow - 4:53)
Strength - Bench Press 3,3,3,3,3,3
75-95-110-115-120 (spotter helped with 3rd rep)
Metcon - 5 rounds:
20 DU
20 squats
5 HSPU
time - 6:30
Warmup - 1000 m row (slow - 4:53)
Strength - Bench Press 3,3,3,3,3,3
75-95-110-115-120 (spotter helped with 3rd rep)
Metcon - 5 rounds:
20 DU
20 squats
5 HSPU
time - 6:30
6.27.10 - Sunday
Affiliate Team Competition at CFKOP
WOD 1: 10,000 lbs ground to overhead
- through a full squat
- one person works at a time
- one barbell for entire team
- Kit/Warnek/me/Laura used 95#, 106 reps
time - 6:20
WOD 2: AMRAP tire flips in 5 minutes (~1200lb tire)
score - 36
WOD 3: Chipper
- 1 person works at a time
- 75# / 115#
100 thrusters
100 pushups
100 hang power cleans
100 ring dips
100 overhead squats
time - 15:05
Results - 2nd place overall, and only top 3 team that didn't use any subs!
WOD 1: 10,000 lbs ground to overhead
- through a full squat
- one person works at a time
- one barbell for entire team
- Kit/Warnek/me/Laura used 95#, 106 reps
time - 6:20
WOD 2: AMRAP tire flips in 5 minutes (~1200lb tire)
score - 36
WOD 3: Chipper
- 1 person works at a time
- 75# / 115#
100 thrusters
100 pushups
100 hang power cleans
100 ring dips
100 overhead squats
time - 15:05
Results - 2nd place overall, and only top 3 team that didn't use any subs!
6.26.10 - Saturday
ROCKY WOD at ART MUSEUM
Team of 6, 3 people working at a time, run up and down 1/2 of the rocky stairs every 50 repetitions:
250 sandbag squat cleans (35/70)
250 lunges (in place)
250 shoulder to overhead
- carry bags to 1/2 way landing -
250 jumping/plyo lunges (0/35)
250 burpee lateral jumps over sandbag
250 squats (35/70)
time - 40ish?!? SUUUPER HOT AND HUMID!
Team of 6, 3 people working at a time, run up and down 1/2 of the rocky stairs every 50 repetitions:
250 sandbag squat cleans (35/70)
250 lunges (in place)
250 shoulder to overhead
- carry bags to 1/2 way landing -
250 jumping/plyo lunges (0/35)
250 burpee lateral jumps over sandbag
250 squats (35/70)
time - 40ish?!? SUUUPER HOT AND HUMID!
6.23.10 - Wednesday
CF 914
Warm-up: 4 rounds of
8 OHS (45#)
10 Shoulder Press
12 SDHP
Metcon:
15 thrusters (95#)
30 KTE
10 thrusters
20 KTE
5 thrusters
10 KTE
time - 10:24
Warm-up: 4 rounds of
8 OHS (45#)
10 Shoulder Press
12 SDHP
Metcon:
15 thrusters (95#)
30 KTE
10 thrusters
20 KTE
5 thrusters
10 KTE
time - 10:24
6.22.10 - Tuesday
Club Fit
Warmup - Row 500 m then 3 rds:
10 T2B
10 squats
10 inchworms
Shoulder Press 1,1,1,1,1
75-85-95-100 (could not get 105!)
Metcon - 50 front squats (95#)
- take from floor
- at beginning of each minute to 15 DU
time - 6:40
note - ended each minute at 15-22-28-35-41-47
Warmup - Row 500 m then 3 rds:
10 T2B
10 squats
10 inchworms
Shoulder Press 1,1,1,1,1
75-85-95-100 (could not get 105!)
Metcon - 50 front squats (95#)
- take from floor
- at beginning of each minute to 15 DU
time - 6:40
note - ended each minute at 15-22-28-35-41-47
6.21.10 - Monday
CF 914
Warmup - 3 rds:
10 inchworm PU
10 squat jumps
10 power clean (45)
Metcon - Helen
time 10:55
note - SUPER HOT!!!
Sub max strength - 3,3,3 power clean
75-95-115
Warmup - 3 rds:
10 inchworm PU
10 squat jumps
10 power clean (45)
Metcon - Helen
time 10:55
note - SUPER HOT!!!
Sub max strength - 3,3,3 power clean
75-95-115
6.20.10 - Sunday
Coach 2 classes then from Central East Regional:
5-4-3-2-1 of MU & barbell complex
time - 8:25
note - SO TIRED today did 1 MU at a time. Need to redo this one.
5-4-3-2-1 of MU & barbell complex
time - 8:25
note - SO TIRED today did 1 MU at a time. Need to redo this one.
6.17.10 - Thursday
CFKOP Team WOD!!
14 rounds of "7" as a team of 4:
7 HSPU
7 thrusters (95/135)
7 K2E
7 Deadlift (165/245)
7 burpees
7 KBS (55/70)
7 pullups
Mike & Nikki - 4 rounds each
Laura & Jen - 3 rounds each
time - 24ish minutes
14 rounds of "7" as a team of 4:
7 HSPU
7 thrusters (95/135)
7 K2E
7 Deadlift (165/245)
7 burpees
7 KBS (55/70)
7 pullups
Mike & Nikki - 4 rounds each
Laura & Jen - 3 rounds each
time - 24ish minutes
6.16.10 - Wednesday
CF 914
Warmup - 2 rds:
3 min jump rope
10 pullups
10 pushups
10 back extensions
10 OHS
Strength - Push press 5,5,5,5,5
85-95-105-115x4
Metcon - AMRAP in 15 min:
15 abmat butterfly situps
5 deadlifts (155#)
10 burpees
score - 9 rounds
note - back sore from yesterday's DL!
Warmup - 2 rds:
3 min jump rope
10 pullups
10 pushups
10 back extensions
10 OHS
Strength - Push press 5,5,5,5,5
85-95-105-115x4
Metcon - AMRAP in 15 min:
15 abmat butterfly situps
5 deadlifts (155#)
10 burpees
score - 9 rounds
note - back sore from yesterday's DL!
6.10.10 - Thursday
Bravo CF
"Randy" - men's Rx (75#)
time - 12:55
note - had to do one at a time b/c back hurt too much to control to the ground :(
6.9.10 - Wednesday
Club Fit
Wendler taper week (5-5-5 of each):
Shoulder Press 45-55-65
Snatch 45-55-65
Clean 55-70-85
Backsquat 70-90-110
Deadlift 90-110-135
Bench 55-65-75
6.7.10 - Monday
5k run @ White Plains
(ouchie lower back - from deads on saturday! had to stop to stretch it multiple times)
(ouchie lower back - from deads on saturday! had to stop to stretch it multiple times)
6.5.10 - Saturday
CFKOP! Team WODs:
(1) Men: 100 DU, 25 DL (225#)
Women: 100 DU, 25 DL (155#)
AMRAP in remaining 7 minutes of DU or DL
Score - 818 total, 204.5/person
(2) Front Squat - women 60 @ 85#, men 60 @ 145#
200m farmers carry* (35#/53#)
200m run*
Push Jerk - women 60 @ 85#, men 60 @ 145#
200m farmers carry
200m run
Deadlift - women 60 @ 155#, men 60 @ 215#
200m farmers carry
200m run
time - 16:00
(Realized later we didn't do WOD exactly as the regional did it - we did 200m between all 4 team members. At regionals each member had to do 200m, but for farmers walk only needed to carry one set of 35's and one set of 53's.)
(1) Men: 100 DU, 25 DL (225#)
Women: 100 DU, 25 DL (155#)
AMRAP in remaining 7 minutes of DU or DL
Score - 818 total, 204.5/person
(2) Front Squat - women 60 @ 85#, men 60 @ 145#
200m farmers carry* (35#/53#)
200m run*
Push Jerk - women 60 @ 85#, men 60 @ 145#
200m farmers carry
200m run
Deadlift - women 60 @ 155#, men 60 @ 215#
200m farmers carry
200m run
time - 16:00
(Realized later we didn't do WOD exactly as the regional did it - we did 200m between all 4 team members. At regionals each member had to do 200m, but for farmers walk only needed to carry one set of 35's and one set of 53's.)
6.4.10 - Friday
Bravo CF
"Oh Crap Sieller's Here"
4 MU / 15 OHS / 50 DU
3 MU / 15 OHS / 50 DU
2 MU / 15 OHS / 50 DU
1 MU / 15 OHS / 50 DU
OHS @ 63#/95#
time - 11:30
Should have added a 5th round!
"Oh Crap Sieller's Here"
4 MU / 15 OHS / 50 DU
3 MU / 15 OHS / 50 DU
2 MU / 15 OHS / 50 DU
1 MU / 15 OHS / 50 DU
OHS @ 63#/95#
time - 11:30
Should have added a 5th round!
6.3.10 - Thursday
ClubFit
Warmup: row 500m - 2:12
(damper 5, spm 30)
Wendler:
Backsquat 5-3-1
130-150-165x7
Clean 5-3-1
105-115-130
Bench Press 5-3-1
95-X-X (did not finish because shoulder still not 100%)
Warmup: row 500m - 2:12
(damper 5, spm 30)
Wendler:
Backsquat 5-3-1
130-150-165x7
Clean 5-3-1
105-115-130
Bench Press 5-3-1
95-X-X (did not finish because shoulder still not 100%)
6.2.10 - Wednesday
ClubFit
Wendler
Shoulder Press 5-3-1
75-85-95x3
Deadlift 5-3-1
165-185-210x3
Snatch 5-3-1
70-80-90
(from hang due to no bumper plates)
Wendler
Shoulder Press 5-3-1
75-85-95x3
Deadlift 5-3-1
165-185-210x3
Snatch 5-3-1
70-80-90
(from hang due to no bumper plates)
5.31.10 - Monday
CF Watertown
"Trevor"
Team of 4 (me, Mikey, Dan, Sue)
300 pullups
400 pushups
500 situps
600 squats
time - 32:20
"Trevor"
Team of 4 (me, Mikey, Dan, Sue)
300 pullups
400 pushups
500 situps
600 squats
time - 32:20
5.29.10 - Saturday
CFKOP
MU Annie
50 DU, 50 situps, 5 MU
40 DU, 40 situps, 4 MU
30 DU, 30 situps, 3 MU
20 DU, 20 situps, 2 MU
10 DU, 10 situps, 1 MU
time - 11:20
MU Annie
50 DU, 50 situps, 5 MU
40 DU, 40 situps, 4 MU
30 DU, 30 situps, 3 MU
20 DU, 20 situps, 2 MU
10 DU, 10 situps, 1 MU
time - 11:20
5.26.10 - Wednesday
ClubFit
Warmup: 30 sec row / 30 sec rest
damper @ 5.5
1 - 92 m 2:43 28spm
2 - 103m 2:25 34
3 - 109m 2:17 24
4 - 122m 2:02 40
5 - 126m 1:59 40
6 - 118m 2:07 36
7 - 112m 2:13 36
8 - 101m 2:28 30
Shooting for 2:30, 2:20, 2:10, 2:00, 1:50, 2:00, 2:10, 2:20. Hit these numbers for max pace but overall was slower
Wendler Backsquat 3-3-3
145-150-155x13
Front Squat 95x3, 115x3, 135x3, 155x1
Warmup: 30 sec row / 30 sec rest
damper @ 5.5
1 - 92 m 2:43 28spm
2 - 103m 2:25 34
3 - 109m 2:17 24
4 - 122m 2:02 40
5 - 126m 1:59 40
6 - 118m 2:07 36
7 - 112m 2:13 36
8 - 101m 2:28 30
Shooting for 2:30, 2:20, 2:10, 2:00, 1:50, 2:00, 2:10, 2:20. Hit these numbers for max pace but overall was slower
Wendler Backsquat 3-3-3
145-150-155x13
Front Squat 95x3, 115x3, 135x3, 155x1
5.25.10 - Tuesday
ClubFit
modified "Nicole" (sub 20 box jumps (24") for 400m run)
1 - 27
2 - 20
3 - 17
4 - 15
5 - 13
6 - 12
7 - 12
116 pullups in 7 sets
modified "Nicole" (sub 20 box jumps (24") for 400m run)
1 - 27
2 - 20
3 - 17
4 - 15
5 - 13
6 - 12
7 - 12
116 pullups in 7 sets
5.24.10 - Monday
ClubFit
Warmup: 3 x 1:00 row w/ 1:00 rest
1 - 2:10.4 31 spm damper 5.5
2 - 2:04.4 32 spm damper 5.5
3 - 2:03.4 32 spm damper 5.5
total - 715 m
Wendler
Deadlift 3-3-3
175-185-195x10
Bench Press 3-3-3
100-105-110x8
Clean 3-3-3
110-115-125
Warmup: 3 x 1:00 row w/ 1:00 rest
1 - 2:10.4 31 spm damper 5.5
2 - 2:04.4 32 spm damper 5.5
3 - 2:03.4 32 spm damper 5.5
total - 715 m
Wendler
Deadlift 3-3-3
175-185-195x10
Bench Press 3-3-3
100-105-110x8
Clean 3-3-3
110-115-125
5.23.10 - Sunday
WOD @ mom's house
21 KBS (45#)
21 KB SDHP
RUN (driveway to Inverary)
15 KBS
15 KB SDHP
RUN
9 KBS
9 KB SDHP
time - 9:20
21 KBS (45#)
21 KB SDHP
RUN (driveway to Inverary)
15 KBS
15 KB SDHP
RUN
9 KBS
9 KB SDHP
time - 9:20
5.21.10 - Friday
CFKOP
20 push jerk @ 115#
40 burpees with lat jump over sandbag
- complete in any order
time - 6:35
20 push jerk @ 115#
40 burpees with lat jump over sandbag
- complete in any order
time - 6:35
5.20.10 - Thursday
Bravo CF
21-18-15-12-9-6-3-1
KB SDHP (35#)
Pushups
KBS
time: ??
note - right shoulder hurt on pushups
21-18-15-12-9-6-3-1
KB SDHP (35#)
Pushups
KBS
time: ??
note - right shoulder hurt on pushups
5.19.10 - Wednesday
ClubFit
Wendler Shoulder Press 3-3-3
80-85-90x5
Push Press 3-3-3-3-3
90/100/115/120x2
Push Jerk practice @ 115# and 125#. Wrists hurt!
Wendler Shoulder Press 3-3-3
80-85-90x5
Push Press 3-3-3-3-3
90/100/115/120x2
Push Jerk practice @ 115# and 125#. Wrists hurt!
5.18.10 - Tuesday
ClubFit
Wendler Backsquat 5-5-5
130-140-150x15
Bravo CF
21-15-9
OHS (83#)
C2B pullups
time - 11:30
(note - Northeast Regional women's Rx is 95# with 10 minute timecap!)
Wendler Backsquat 5-5-5
130-140-150x15
Bravo CF
21-15-9
OHS (83#)
C2B pullups
time - 11:30
(note - Northeast Regional women's Rx is 95# with 10 minute timecap!)
5.17.10 - Monday
ClubFit
Wender:
Deadlift 5-5-5
165-175-185x7
Clean 5-5-5
105-110-115 (felt heavy! uh oh!)
DU work
10 max sets, all 30-50 reps! on carpet too
Wender:
Deadlift 5-5-5
165-175-185x7
Clean 5-5-5
105-110-115 (felt heavy! uh oh!)
DU work
10 max sets, all 30-50 reps! on carpet too
5.15.10 - Saturday
CF Watertown
Atlas Stone floor to shoulder: 95# (pretty easily)
WOD: "0 to 60"
10 tire flips
50m run forward / 50m backward
20 burpee w/ lateral jump over med ball
RUN
30 MBC (used 30# atlas stone)
RUN
40 med ball push press (30# atlas stone)
RUN
50 DU
RUN w/ prowler + 90#, forward only
60 situps
time - 23 min
Atlas Stone floor to shoulder: 95# (pretty easily)
WOD: "0 to 60"
10 tire flips
50m run forward / 50m backward
20 burpee w/ lateral jump over med ball
RUN
30 MBC (used 30# atlas stone)
RUN
40 med ball push press (30# atlas stone)
RUN
50 DU
RUN w/ prowler + 90#, forward only
60 situps
time - 23 min
5.14.10 - Friday
CrossFit Watertown
Team WOD (2 ppl)
AMRAP in 20 min:
10 SDHP
10 pushups
used 73# (Rx 53/75)
teamed w/ Mikey Gallagher
Rounds: 11+ (1 round is both partners complete)
Team WOD (2 ppl)
AMRAP in 20 min:
10 SDHP
10 pushups
used 73# (Rx 53/75)
teamed w/ Mikey Gallagher
Rounds: 11+ (1 round is both partners complete)
5.13.10 - Thursday
Open Gym @ CFKOP
Wendler:
Shoulder Press 5-5-5
75-80-85x7
Snatch 5-5-5
70-75-80
Bench Press 5-5-5
95-100-105x10
Wendler:
Shoulder Press 5-5-5
75-80-85x7
Snatch 5-5-5
70-75-80
Bench Press 5-5-5
95-100-105x10
5.9.10 - Sunday
Regional Affiliate Competition Day 2
WOD 4 - as a team:
50 MU
Log carry (250#, approx 150m)
100 thrusters (65#/95#)
Log carry
200 Deadlifts (95#/135#)
Log carry
time - 13:05
3rd place in this WOD, 5th PLACE TEAM OVERALL!! WE'RE GOING TO THE GAMES!!
WOD 4 - as a team:
50 MU
Log carry (250#, approx 150m)
100 thrusters (65#/95#)
Log carry
200 Deadlifts (95#/135#)
Log carry
time - 13:05
3rd place in this WOD, 5th PLACE TEAM OVERALL!! WE'RE GOING TO THE GAMES!!
5.7.10 - Friday
Kaeppner Woods - Central East Regional 2010!!
WOD 1: 3 rounds of
20 KBS (35#)
10 C2B
20 burpee / lateral jump
10 box jumps
time - approx 12 min
WOD 2: max snatch then HPSU in 5 min
103#, 73 HSPU as a team
WOD 1: 3 rounds of
20 KBS (35#)
10 C2B
20 burpee / lateral jump
10 box jumps
time - approx 12 min
WOD 2: max snatch then HPSU in 5 min
103#, 73 HSPU as a team
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