"Diane" at CFKOP with Aimee
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)
2.14.12 - Tuesday
1 RM ground to overhead
Max - 155# (ground to shoulder only)
legs really hurt so tried a split clean for the first time. failed the jerk.
Max - 155# (ground to shoulder only)
legs really hurt so tried a split clean for the first time. failed the jerk.
2.11.12 - Saturday
Valentine's Day partner WOD
50 KBS (53/35)
50 situps
50L/50R walking lunge
50 box jumps (24/20")
50 push ups
50 wall balls (20/14# to 10')
50 pull ups
50 burpees
John & Nikki - 10:21 Rx
50 KBS (53/35)
50 situps
50L/50R walking lunge
50 box jumps (24/20")
50 push ups
50 wall balls (20/14# to 10')
50 pull ups
50 burpees
John & Nikki - 10:21 Rx
2.10.12 - Friday
Back squat 8 x 3 at 50% 1RM, load bar with KBs
Used 115#, then 151#
Max push ups without falling or letting knees touch - 75!
Tabata partner leg tosses - 69 reps in 4 rounds
Used 115#, then 151#
Max push ups without falling or letting knees touch - 75!
Tabata partner leg tosses - 69 reps in 4 rounds
2.8.12 - Wednesday
Attempted Fran - stopped after the set of 15, at 3:00. Legs were too sore, even pull ups sucked. try again soon.
2.6.12 - Monday
5 rounds for time of 5 man makers (25#), 3 box jumps (32")
time - 8:45
Bench press 1-1-1-1-1
max - 135#
time - 8:45
Bench press 1-1-1-1-1
max - 135#
2.4.12 - Saturday
Rested since Monday! Today was OHS
max - 170# (PR!)
200m sled drag at 125# (ouch!)
max - 170# (PR!)
200m sled drag at 125# (ouch!)
1.28.12 - Saturday
400m run, 50 back squats, 400m run, 50 FS, 400m run, 50 OHS, 400m run (15#)
time - 13:20
Then - max clean - 158#
short metcon of 115# cleans, muscle ups, sit ups
time - 13:20
Then - max clean - 158#
short metcon of 115# cleans, muscle ups, sit ups
1.27.12 - Friday
WOD at KOP
1 clean, 1 front squat, 1 burpee
1, 2, 2
1, 3, 3
1, 4,4
1, 5, 5
1, 6, 6
1, 7, 7
1, 8, 8
stopped there (didn't do sets of 9 and 10)
WOD at ICA
1 SP -> 3 PP -> 5 PJ
max - 107#
Then - SP max - 110# (PR!)
Cash out - max consecutive DU - 120
1 clean, 1 front squat, 1 burpee
1, 2, 2
1, 3, 3
1, 4,4
1, 5, 5
1, 6, 6
1, 7, 7
1, 8, 8
stopped there (didn't do sets of 9 and 10)
WOD at ICA
1 SP -> 3 PP -> 5 PJ
max - 107#
Then - SP max - 110# (PR!)
Cash out - max consecutive DU - 120
1.24.12 - Tuesday
For time
Then 200 m row and 20 of each
Rest
Then 150 m row and 15 of each
Nikki 5:04, 3:55, 2:45 Rx
- 250m row
- 25 push press (75/55#)
- 25 sumo-deadlift high-pull (75/55#)
- 25 toes to bar
Then 200 m row and 20 of each
Rest
Then 150 m row and 15 of each
Nikki 5:04, 3:55, 2:45 Rx
1.23.12 - monday
Front Squat 2-2-2-2-2
max - 165 x 2 (might have been able to do more, but stopped b/c back still recovering)
Then
7 rounds of 7 ring push ups & 7 front squat (95/65#)
time - 4:30
max - 165 x 2 (might have been able to do more, but stopped b/c back still recovering)
Then
7 rounds of 7 ring push ups & 7 front squat (95/65#)
time - 4:30
1.21.12 - Saturday
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?)
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...
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