Regional WOD 3:
21, 15, 9 of Deadlifts (205#) and box jumps (24")
Scaled to 155# and 30" box jumps
Time - 5:35
5.20.11 - Friday
Team WOD - regionals WOD 6:
Each person moves thru these stations in order, only one person at a station at a time:
20 cal row, 30 burpees, 30 DB ground-to-overhead (25/45), 30 t2b, 100ft overhead walking lunge (25/45 plate), 150ft sprint
Time-14:08 (?)
Each person moves thru these stations in order, only one person at a station at a time:
20 cal row, 30 burpees, 30 DB ground-to-overhead (25/45), 30 t2b, 100ft overhead walking lunge (25/45 plate), 150ft sprint
Time-14:08 (?)
5.19.11 - Thursday
Partner WOD with John - one person working at a time complete: 1000m row, 100 hand-release push-ups, 75 wall balls (10'), 50 power snatch (65/95), 1000m row
Time - 17:03
Time - 17:03
5.16.11 - Monday
15-12-9-6-3 of: Deadlift (135#), HSPU (on 25# bumpers), vertical jump 1ft above hand
Time - 8:40
Time - 8:40
5.14.11 - Saturday
2-a-day:
1) Steve's club fundraiser - partner with Aimee - 400m run, 150 box jumps (25"), 75 DB push press (25#), 75 air squats, 150 walking lunges (25# DB), 400m run
2) team training - 60 MU, 125 atlas stones (95#), 400m run, 125 keg to shoulder (55#), 400m run, 60 HSPU
1) Steve's club fundraiser - partner with Aimee - 400m run, 150 box jumps (25"), 75 DB push press (25#), 75 air squats, 150 walking lunges (25# DB), 400m run
2) team training - 60 MU, 125 atlas stones (95#), 400m run, 125 keg to shoulder (55#), 400m run, 60 HSPU
5.13.11 - Friday
CrossFit Total
200# back squat
107.5# press (PR!)
250# Dead lift (heaviest since hybrid!)
Total = 557.5
200# back squat
107.5# press (PR!)
250# Dead lift (heaviest since hybrid!)
Total = 557.5
5.11.11 - Wednesday
Team workout:
- 3:30min of Fran with 75# bar
(score: 21+21+15+5)
- 30 sec handstand hold
- Run 400 m
- rotate stations: 25 box jumps (21"), 25 DU, 25 SDHP (75#), 25 HPC (75#), 25 KBS (55#), 25 sandbag burpees
- Run 400 m
- 3:30min of Fran with 75# bar
(score: 21+21+15+5)
- 30 sec handstand hold
- Run 400 m
- rotate stations: 25 box jumps (21"), 25 DU, 25 SDHP (75#), 25 HPC (75#), 25 KBS (55#), 25 sandbag burpees
- Run 400 m
5.8.11 - Saturday
Team Training - team of 4, 2 ppl work at a time - complete 5 rounds of:
200m run (all)
5 rope climbs
50 ohs (95/135)
50 GHD
50 dead lift (155/225)
200m run (all)
5 rope climbs
50 ohs (95/135)
50 GHD
50 dead lift (155/225)
5.7.11 - Friday
200m sprint, 2 min rest, 400m sprint, 45 sec rest, 200m sprint, 2 min rest, 400m sprint THEN 15 minutes to find 1RM snatch (1 bar for 3 ppl to share)
1RM snatch - 113# (mighta gotten 118# if had more time)
1RM snatch - 113# (mighta gotten 118# if had more time)
5.5.11- Thursday
• Shoulder press 10 sets of 1 at 100#
• Deadlift worked up to 195x3 (watching out for back)
• 100 push-up challenge 6:37
• Deadlift worked up to 195x3 (watching out for back)
• 100 push-up challenge 6:37
5.4.11 - Wednesday
On my own after 6am class - 5 min bodyweight back squats followed immediately by 5 min of Cindy
Score - 48 (125#) + 4 rounds + 13 reps
Score - 48 (125#) + 4 rounds + 13 reps
5.3.11 - Tuesday
Hotel WOD - 7am
- 50 DB push jerks (35#) with 4 burpees every minute. Time - 8:51
- 5 rds of 20 butterfly sit-ups, 20 air squats (not for time)
- 50 DB push jerks (35#) with 4 burpees every minute. Time - 8:51
- 5 rds of 20 butterfly sit-ups, 20 air squats (not for time)
4.29.11 - Friday
Moore
- 20 min AMRAP of 1 rope climb, 400m run, max HPSU
- score: 66 (17, 13, 11, 11, 14)
- 20 min AMRAP of 1 rope climb, 400m run, max HPSU
- score: 66 (17, 13, 11, 11, 14)
4.26.11 - Tuesday
5 rounds of: 200m sprint, max KBS, rest 2 min
- used 35 instead of Rx or 55
- score: 100 (30, 30, 20, 20, 0)
- used 35 instead of Rx or 55
- score: 100 (30, 30, 20, 20, 0)
4.21.11 - Thursday
Still can't fully straighten arm, but did WOD 11.5 anyway b/c we're moving this weekend. WOD - AMRAP in 20 minutes of 5 power cleans (100#), 10 T2B, 15 wall ball (14#/9'). Score: 299.
4.18.11 - Monday
Nicole
score - 115 (40/23/17/20/15)
- small rip on last set... MAY have been able to do 1 more set otherwise
score - 115 (40/23/17/20/15)
- small rip on last set... MAY have been able to do 1 more set otherwise
4.16.11 - Saturday
Opens WOD 4 @ CFKOP
AMRAP in 10 min of 60 bar-facing burpees, 30 OHS (90#), 10 MU
score: 96 reps
AMRAP in 10 min of 60 bar-facing burpees, 30 OHS (90#), 10 MU
score: 96 reps
4.12.11 - Tuesday
Filthy Fifty
DNF - stopped after GHD back extensions b/c backed was super tight!! Ugh...
DNF - stopped after GHD back extensions b/c backed was super tight!! Ugh...
4.8.11 - Friday
5 Rounds for time of: 20 DU, 10 Pull-ups, 5 Deadlifts (205#/)
Time - 9:16
(ugly deads!!)
Time - 9:16
(ugly deads!!)
4.7.11 - Thursday
Opens WOD 3
5 min AMRAP of one 110# squat clean and one jerk (or thruster)
Score: 25 rounds (50 reps)
5 min AMRAP of one 110# squat clean and one jerk (or thruster)
Score: 25 rounds (50 reps)
4.4.11 - Monday
3 rounds for time: 10 deadhang pull-ups, 15 squat cleans (95#)
Time: 9:45
(really sore from weekend competition! but wanted deadhang work)
Time: 9:45
(really sore from weekend competition! but wanted deadhang work)
4.3.11 - Sunday
South Philly Rumble with John, Mike V, and Cate
WOD 1 -1 guy and 1 girl do max squat snatch, 1 guy and girl do max front squat (3 attempts)
Score: 115 squat snatch (PR!)
Team Score - 4th place
WOD 2 - As a team of 4, all 4 can work at a time but only 1 per exercise, complete in ANY order: 2k row, 100 pull-ups (chest to bar for guys), 100 thrusters (65/95), 150 KBS (35/55), 200 burpees
Time: 12:42
Team Score - 4th place
WOD 3 - Team of 4, 1 girl and 1 guy work at a time, complete in order: 300 DU, 200 box jumps, 100 wall balls (all to 10' mark), 75 G2O (95/135), 30 HSPU, 20 MU. Team must hold a 70# KB the entire time, 10 second penalty if it hits the ground
Time: 12-something
Team Score - 1st place!
Overall tied for 1st place! Took home 2nd place trophy b/c lost to 610 in flip cup :)
WOD 1 -1 guy and 1 girl do max squat snatch, 1 guy and girl do max front squat (3 attempts)
Score: 115 squat snatch (PR!)
Team Score - 4th place
WOD 2 - As a team of 4, all 4 can work at a time but only 1 per exercise, complete in ANY order: 2k row, 100 pull-ups (chest to bar for guys), 100 thrusters (65/95), 150 KBS (35/55), 200 burpees
Time: 12:42
Team Score - 4th place
WOD 3 - Team of 4, 1 girl and 1 guy work at a time, complete in order: 300 DU, 200 box jumps, 100 wall balls (all to 10' mark), 75 G2O (95/135), 30 HSPU, 20 MU. Team must hold a 70# KB the entire time, 10 second penalty if it hits the ground
Time: 12-something
Team Score - 1st place!
Overall tied for 1st place! Took home 2nd place trophy b/c lost to 610 in flip cup :)
4.1.11 - Friday
Partner WOD - 5 rounds for time of 1000m row, 40 KBS (Rx+ at 45#), 40 wall balls (14#/10')
Time - 40:30
Time - 40:30
3.31.11 - Thursday
Opens WOD 2
15 min AMRAP of 9 DL (100#), 12 push-ups (hand release), 15 box jumps (20")
score - 10 rounds + 3 push-ups
15 min AMRAP of 9 DL (100#), 12 push-ups (hand release), 15 box jumps (20")
score - 10 rounds + 3 push-ups
3.26.11 - Saturday
Team Sectional Training
- Team of 6, each person pulls sled (95/135) while the others do atlas stones, tire flip + 5 burpees, farmers carry + 7 clap push-ups, and wall ascents (6'/8') for points
- Team of 6, each person pulls sled (95/135) while the others do atlas stones, tire flip + 5 burpees, farmers carry + 7 clap push-ups, and wall ascents (6'/8') for points
3.24.11 - Thursday
Re-did Open WOD 11.1 - 10 min AMRAP of 30 DU & 15 G2O (55#)
Score - 6 rds 30 DU 1 snatch
Score - 6 rds 30 DU 1 snatch
3.23.11 - Wednesday
3 rds: 30 box jumps (21"), 30 push press (53#, scaled from 75#), 30 pull-ups
time - 13:51
time - 13:51
3.21.11 - Monday
Banded box squats - 5 sets of 2 - at 115# & 135#, blue bands knotted
Banded dead lifts - 12 sets of 2 - focus on speed at 145#
Banded dead lifts - 12 sets of 2 - focus on speed at 145#
3.19.11 - Saturday
CrossFit Open WOD 1 @ CF Del Val
10 min AMRAP: 30 DU & 15 ground to overhead (55#)
score - 6 rds + 14 DU
10 min AMRAP: 30 DU & 15 ground to overhead (55#)
score - 6 rds + 14 DU
3.17.11 - Thursday
@ Naples Hospital Gym
- About 10 minutes on rowing form
- Worked power snatch form (45#)
- Lots of rolling, stretching
@ beach
5 sand sprints ~ 75m each
- About 10 minutes on rowing form
- Worked power snatch form (45#)
- Lots of rolling, stretching
@ beach
5 sand sprints ~ 75m each
3.15.11 - Tuesday
@ Naples hospital gym w/ Ian!
- 5 dead lift, 5 hang power clean, 5 push press, 5 front squat. Work up to max weight. Results - 65, 85, 105 (stopped there b/c with no chalk the HPC were getting very slippery!)
- 5 rounds not for time of: 10 OHS (65#) and 10 push-ups (consecutive)
- Assistance work - 10 incline sit-ups and 20 back extensions, 3 sets
3.14.11 - Monday
@CrossFit Redline
400m run, 1 rope climb, 50 squats, 40 sit-ups, 30 push-ups, 20 pull-ups, 10 burpees
Time - 6:02
400m run, 1 rope climb, 50 squats, 40 sit-ups, 30 push-ups, 20 pull-ups, 10 burpees
Time - 6:02
3.11.10 - Friday
5 rounds of: 1 rope climb, 10 kbs (55#), 10 snatch (65#)
Time - 10:35 (4 rounds only - tight back!)
3.10.11 - Thursday
Sectional Training
- From main page - 12 min amrap of 115# bench press (scaled from 125#), 3 reps and 155# back squat, 5 reps. Score - 9 rounds + 2 bench press. Notes - connected all back squats but was down to 1 rep bench at a time
- Mini wod to work on weaknesses - 15-10-5 of KBS (55#) and GHD sit-ups. Consecutive but not for time.
- 5 sets of 10 consecutive push-ups, not for time
- From main page - 12 min amrap of 115# bench press (scaled from 125#), 3 reps and 155# back squat, 5 reps. Score - 9 rounds + 2 bench press. Notes - connected all back squats but was down to 1 rep bench at a time
- Mini wod to work on weaknesses - 15-10-5 of KBS (55#) and GHD sit-ups. Consecutive but not for time.
- 5 sets of 10 consecutive push-ups, not for time
3.8.11 - Tuesday
Buy-in: Six 8' wall climbs
WOD: AMRAP in 7 minutes of 65# push press (from floor)
Score: 105
Cash-out: Max consecutive DU. Score = 125 (PR!)
WOD: AMRAP in 7 minutes of 65# push press (from floor)
Score: 105
Cash-out: Max consecutive DU. Score = 125 (PR!)
3.5.11 - Saturday
Team sectional training
1) Team of 4, 400 m run with 2 sandbags then in remainder of 10 min each team member must find 1RM ground to shoulder. My squat clean = 155
2) Team of 4, prowler pushes (90# on prowler for women) and overhead walk (95# for women), each member does 3 rounds
1) Team of 4, 400 m run with 2 sandbags then in remainder of 10 min each team member must find 1RM ground to shoulder. My squat clean = 155
2) Team of 4, prowler pushes (90# on prowler for women) and overhead walk (95# for women), each member does 3 rounds
3.3.11 - Thursday
Open Gym:
Yack in the Box - 3 rds of 30 wall balls (8') and 15 C&J (75#)
time - 8:57 (3 min PR!)
Yack in the Box - 3 rds of 30 wall balls (8') and 15 C&J (75#)
time - 8:57 (3 min PR!)
2.28.11 - Monday
@ the garage
- Front squats 165x1, three times (stopped there to keep good form)
- Hang power snatch - 93x1 three times, 98x1 once (ugly!)
- Aimee's sectional training WOD: 2 min C&J (105#), 30 sec rest, 2 min C2B PU, 30 sec rest, 2 min OHS (105#). Score - 13, 26, 8 (wrists hurts alot on OHS!)
- Front squats 165x1, three times (stopped there to keep good form)
- Hang power snatch - 93x1 three times, 98x1 once (ugly!)
- Aimee's sectional training WOD: 2 min C&J (105#), 30 sec rest, 2 min C2B PU, 30 sec rest, 2 min OHS (105#). Score - 13, 26, 8 (wrists hurts alot on OHS!)
2.24.11 - Thursday
Sectional Training
- Wendler back squat 135x4, 1x355, 175x7
- Wendler dead lift 185x5, 205x3, 225x4 (was supposed to do 235! first time deadlifting since hybrid)
- Muscle-up practice (working on less of a false grip) - 15 MU
- Wendler back squat 135x4, 1x355, 175x7
- Wendler dead lift 185x5, 205x3, 225x4 (was supposed to do 235! first time deadlifting since hybrid)
- Muscle-up practice (working on less of a false grip) - 15 MU
2.22.11 - Tuesday
500M Row (PR!) time=1:55
3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows
500M Row
time - 10:49
3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows
500M Row
time - 10:49
2.21.11 - Monday
Partner wod - Six 100' tire pulls (45#), one partner snatches (83#) while partner pulls. My snatches - 30
Partner DT - 10 rounds (5 each) of:
12 DL, 9 HPC, 6 Push Jerks (105#)
Time - 15:59 (with Dominic)
Partner DT - 10 rounds (5 each) of:
12 DL, 9 HPC, 6 Push Jerks (105#)
Time - 15:59 (with Dominic)
2.16.11 - Wednesday
"Nikki"
1000m row, 25 OHS (95#), 25 toes through rings, 25 KBS (55#), 25 GHD
time - 12:29
1000m row, 25 OHS (95#), 25 toes through rings, 25 KBS (55#), 25 GHD
time - 12:29
2.12.11 - Saturday
Sectional Training - As a team of 4, 2 people working at a time, complete: 4000m row, 60 G2S atlas stones + 54m carry, 400 burpees. 1 stone and 1 rower per team. Team: Sam B, Aimee, me, Emily (CF Explode).
Time: 26:27
Time: 26:27
2.9.11 - Thursday
Fran!!
Time: 3:49 (PR!) - butterfly pull-ups!
Sectional training
- Wendler snatch 80x3-85x3-90x3
- Snatch 95x1, 100x1
- Row 5000m - Time: 23:36 (PR!)
Time: 3:49 (PR!) - butterfly pull-ups!
Sectional training
- Wendler snatch 80x3-85x3-90x3
- Snatch 95x1, 100x1
- Row 5000m - Time: 23:36 (PR!)
2.8.11 - Tuesday
50 box jumps (21")
5 rope climbs (15')
100 DU
50 sit-ups
25R/25L DB snatch (25#)
50 GHD back extensions
Time - 14:49
5 rope climbs (15')
100 DU
50 sit-ups
25R/25L DB snatch (25#)
50 GHD back extensions
Time - 14:49
2.7.11 - Monday
Push Jerk 5-5-5-5-5
- from back: 125x3 (failed b/c couldn't reset on back)
- from front: 135x5
high volume today! probably did 4 sets from back and 4 sets from front
- from back: 125x3 (failed b/c couldn't reset on back)
- from front: 135x5
high volume today! probably did 4 sets from back and 4 sets from front
2.5.11 - Saturday
Sectional Training
- max height box jump: 38.25"
- Team of 4: 120 wall ball (14#/10'), rotate in 4 stations, each person does 30 box jumps (25"), 300m row, 30 KBS (1 pood), 30 S2O with 25# dumbbells), end with 120 deadlift (135#). Time: 16:10
- Bench Press 95x5, 105x5, 115x5
- Muscle ups and HSPU (5->1 MU, 1->5 HSPU) not for time
- max height box jump: 38.25"
- Team of 4: 120 wall ball (14#/10'), rotate in 4 stations, each person does 30 box jumps (25"), 300m row, 30 KBS (1 pood), 30 S2O with 25# dumbbells), end with 120 deadlift (135#). Time: 16:10
- Bench Press 95x5, 105x5, 115x5
- Muscle ups and HSPU (5->1 MU, 1->5 HSPU) not for time
2.4.11 - Friday
- Weighted Pullup - 55# (kip)
- Max deadhang pullups - 10
- Snatch 85x3, 90x3, 95x3
- Lots of rolling! Back is finally feeling a little better
- Max deadhang pullups - 10
- Snatch 85x3, 90x3, 95x3
- Lots of rolling! Back is finally feeling a little better
2.3.11 - Thursday
Sectional training
Wendler back squat
145x3 - 155x3 - 165x13
Practice Split Jerk from back
started at 85# got up to 145#
Then - 3 rounds for time
50 DU, 20 GHD sit-ups, 5 HSPU
Time - 5:44
Wendler back squat
145x3 - 155x3 - 165x13
Practice Split Jerk from back
started at 85# got up to 145#
Then - 3 rounds for time
50 DU, 20 GHD sit-ups, 5 HSPU
Time - 5:44
2.1.11 - Tuesday
Snatch balance 2 reps x 7 sets
Worked sets of 2 at 93#
KBS & snatch bal (55#)
50-10-40-8-30-6-20-4-10-2
DNF - stopped after 6 snatch bal b/c KBS were hurting my back! I keep aggravating the hybrid back muscle problem :(
Worked sets of 2 at 93#
KBS & snatch bal (55#)
50-10-40-8-30-6-20-4-10-2
DNF - stopped after 6 snatch bal b/c KBS were hurting my back! I keep aggravating the hybrid back muscle problem :(
Subscribe to:
Posts (Atom)