Max KBS at 53# - 30 (2012 goal!)
then
Deadlift -
12.22.12 - Saturday
“ICA’s 12 Days of Christmas”
- Day 1 = 1 run (200m)
- Day 2 = 2 deadlifts (225/155#)
- Day 3 = 3 box jumps (30/24″)
- Day 4 = 4 push ups (clapping for guys)
- Day 5 = 5 seconds L-sit hold
- Day 6 = 6 wall ball (20/14″ to 10′)
- Day 7 = 7 kettlebell swings (53/35#)
- Day 8 = 8 kettlebell SDHP (53/35#)
- Day 9 = 9 burpees
- Day 10 = 10 walking lunge (5R/5L)
- Day 11 = 11 knees to elbow
- Day 12 = 12 keg to overhead (105/75#)
Subbed 20DU for 200m run
Time - 35:45
12.21.12 - Friday
Banded sumo rack pull 10 x 1 (195, mm on 45# plates)
Then
Weighted step ups 25R/25L (25# on 20")
12.17.12 - Monday
Teams of 3, one athlete working at a time complete:
- 10 rope climbs
- 150 wallballs (20/14# to 10/9′)
- 100 pullups
- 75 sandbag cleans(45/25)
- 50 burpees over sandbag
- 10 rope climbs
Nikki, Kim H, Dani 18:22
12.14.12 - Thursday
The Chief
5-5-5-X-X
(only did 2 rounds b/c was getting too anaerobic! could have kept up 5 rds/interval i think!)
12.11.12 - Tuesday
Complete 3 rounds for time of:
- 400m run
- 21 sumo deadlift high pull (75/55#)
- 21 thrusters (75/55#)
Time - 15:58 (can't breathe!)
12.9.12 - Sunday
Complete the following
- 4 min situps
- 2 min double unders
- 3 min situps
- 1.5 min DU
- 2 min situps
- 1 min DU
- 1 min situps
- 0.5 min DU
Score is total reps completed - 545
12.6.12 - Thursday
Backsquats - worked up to 205#... feeling weak :(
Tried snatching but hit my belly
Grrr bad workout week!
12.4.12 - Tuesday
Deficit Deadlift 1-1-1-1-1-1 (on 45# plate)
Max - 235#
then
Max weighted pull up - 53#
Max - 235#
then
Max weighted pull up - 53#
12.3.12 - Monday
Three Little Girls
Little Angie (25 of each) - 2:06
Little Isabel (30 reps, 65#) - 1:56
Little Karen - didn't do (was busy personal training)
Little Angie (25 of each) - 2:06
Little Isabel (30 reps, 65#) - 1:56
Little Karen - didn't do (was busy personal training)
11.26.12 - Monday
Complete 5 rounds for time of:
10R DB thrusters (35#, Rx+)
10 burpees
10L DB thrusters
10 yd handstand walk
Time - 15:19
10R DB thrusters (35#, Rx+)
10 burpees
10L DB thrusters
10 yd handstand walk
Time - 15:19
11.23.12 - Friday
Shoulder Press 5-5-5-5-5
Max - 100#
Then
500m row
Time - 1:50 (PR!)
And
Hollow Rocks 50 front / 50 back
11.20.12 - Tuesday
Partner Interval Cindy
Nikki & Killa - 29+24
(I did all 10 push ups in a row each time!)
Nikki & Killa - 29+24
(I did all 10 push ups in a row each time!)
11.19.12 - Monday
Hit and Run Grace
400m run, 21 C&J, 400m run, 15 C&J, 400m run, 9 C&J (95#)
Time - 10:17
400m run, 21 C&J, 400m run, 15 C&J, 400m run, 9 C&J (95#)
Time - 10:17
11.17.12 - Saturday
60 calorie row
50 front squats (65#)
40 box jumps (20")
30 knees to elbow
20 burpee box jumps
10 HSPU
Time 16:18
Ugh
50 front squats (65#)
40 box jumps (20")
30 knees to elbow
20 burpee box jumps
10 HSPU
Time 16:18
Ugh
11.15.12 - Thursday
Snatch practice - worked 1 RM up to 118#, couldn't get under 123# with new technique
Then
15 reps at 113#
Then
15 reps at 113#
11.12.12 - Monday
Back squat 5x3 at 165#
Then
AMRAP in 5 minutes of
1 power clean (110#), 1 C2B PU
2, 2, 3, 4, 4, 5, 5
(Similar to last week at Get Built)
Score - 7+11
Then
AMRAP in 5 minutes of
1 power clean (110#), 1 C2B PU
2, 2, 3, 4, 4, 5, 5
(Similar to last week at Get Built)
Score - 7+11
11.10.12 - Saturday
Complete for time: 100 wall balls (14#/10') and 200 DU, any order
Time - 9:01
DUs felt "off" today
Time - 9:01
DUs felt "off" today
11.7.12 - Wednesday
At Get Built Chattanooga CF
1 RM deadlift - 255# (tied recent PR, pulled it twice)
then
50-40-30-20-10 of DU and airsquats
Time - 5:34
(rope got knotted and lost some time untangling)
1 RM deadlift - 255# (tied recent PR, pulled it twice)
then
50-40-30-20-10 of DU and airsquats
Time - 5:34
(rope got knotted and lost some time untangling)
11.6.12 - Tuesday
At Get Built Chattanooga CF
1 RM Shoulder Press - 115# (tied PR)
Then
21-15-9 of wall balls (14#/10') & burpees
Time - 4:14
1 RM Shoulder Press - 115# (tied PR)
Then
21-15-9 of wall balls (14#/10') & burpees
Time - 4:14
11.5.12 - Monday
At Get Built Chattanooga CF:
Back squat 1RM - 225# (PR!)
then
AMRAP in 5 min of
1 C2B pull up, 1 power clean (85% BW, 110#),
2, 2, 3, 3, 4, 4, etc
Score - 7+8
Back squat 1RM - 225# (PR!)
then
AMRAP in 5 min of
1 C2B pull up, 1 power clean (85% BW, 110#),
2, 2, 3, 3, 4, 4, etc
Score - 7+8
11.3.12 - Saturday
Bamboo bench press 2x15
then
Bench press 5-5-5-5-5
max - 125x5
Cash out - max rope climbs in 3 min. Score = 9!
then
Bench press 5-5-5-5-5
max - 125x5
Cash out - max rope climbs in 3 min. Score = 9!
10.31.12 - Wednesday
CrossFit Total! - completed in less than 20 minutes!
Backsquat - 220 (PR!)
Shoulder Press - 110# (5# under PR)
Deadlift - 255# (recent PR!)
Backsquat - 220 (PR!)
Shoulder Press - 110# (5# under PR)
Deadlift - 255# (recent PR!)
10.27.12 - Saturday
“The Nightmare on Wheatland Street”
Teams of 4 complete for time:
Teams of 4 complete for time:
- 4 x 200m relay run
- 200 ground to overhead (75/55#)
- 200 box jumps (24/20″)
- 200 kb swings (53/35#)
- 200 wallballs (20/14# to 10/9′)
- 200 pushups
- 4 x 200m relay run
10.22.12 - Monday
AMRAP in 20 minutes of:
Note - this was the first time kipping HSPU felt good and were pretty fast! Did 100 HSPU and 192 pistols
- 5 handstand pushups
- 10 pistols
- 20 double unders
Note - this was the first time kipping HSPU felt good and were pretty fast! Did 100 HSPU and 192 pistols
10.19.12 - Friday
AT CFKOP
On the minute for 10 minutes:
- 205# deadlift, 3 reps
- AMRAP toes to bar
Score - 80 toes to bar
On the minute for 10 minutes:
- 205# deadlift, 3 reps
- AMRAP toes to bar
Score - 80 toes to bar
10.17.12 - Wednesday
5 rounds for time of:
- 3 shoulder to overhead (135#)
- 15 box jumps (20″)
10.16.12 - Tuesday
Banded box front squat 12×2 (95/mm)
Then (not for time): banded hip extension 4×10 & Russian kettlebell swing 4×10 (70#!)
Then (not for time): banded hip extension 4×10 & Russian kettlebell swing 4×10 (70#!)
10.15.12 - Monday
Complete for time:
- 15 thrusters (115/75#)
- 1 rope climb
- 12 thrusters
- 2 rope climbs
- 9 thrusters
- 3 rope climbs
- 6 thrusters
- 4 rope climbs
- 3 thrusters
- 5 rope climbs
10.9.12 - Tuesday
Banded Deadlift 10×1 (60% on bar, 40% in bands)
Then
200m sled drag @ 25% SDC
Nikki 155 MM, 95
Then
200m sled drag @ 25% SDC
Nikki 155 MM, 95
10.8.12 - Monday
“Tabata Something Else”
- Pull ups
- Push ups
- Sit ups
- Squats (B2B)
10.6.12 - Saturday
At CF in NC (visiting schips)
Partner Kelly - AMRAP in 30 minutes - partners alternate exercises
Partner Kelly - AMRAP in 30 minutes - partners alternate exercises
10.4.12 - Thursday
10-9-8-7-6-5-4-3-2-1 reps for time of sumo-deadlift (185#) and wallballs (14# to 10')
Time - 8:15
Time - 8:15
10.2.12 - Tuesday
Fall Nutrition Challenge Performance Test
- Max distance broad jump
- Max box jumps in 3 minutes
- Max push ups in 2 minutes
- 800m sprint
10.1.12 - Monday
Find your 1 rep max for:
- Snatch (118)
- Power Snatch (108)
9.29.12 - Saturday
Will WOD for Beer (at CF Del Val)
WOD 1 - clean and jerk ladder
Score - 165# (PR!)
WOD 2 - metcon of burpees, sit ups, slam balls, box jumps thrusters, then run 1 mile carry various equipment
Overall results - 2nd place team!
WOD 1 - clean and jerk ladder
Score - 165# (PR!)
WOD 2 - metcon of burpees, sit ups, slam balls, box jumps thrusters, then run 1 mile carry various equipment
Overall results - 2nd place team!
9.27.12 - Thursday
5 rounds not for time of:
5 deadlift (205#)
5 deficit HSPU (metal paralettes to AM)
5 deadlift (205#)
5 deficit HSPU (metal paralettes to AM)
9.24.12 - Monday
3 rounds for time of:
30 box jumps (20")
20 push press (65#)
5 muscle ups
Time - 11:32
30 box jumps (20")
20 push press (65#)
5 muscle ups
Time - 11:32
9.22.12 - Saturday
5 rounds not for time of:
10 good mornings (83#)
10 knee jump box jumps (24")
then
20 keg to shoulder (75#)
10 good mornings (83#)
10 knee jump box jumps (24")
then
20 keg to shoulder (75#)
9.21.12 - Friday
75 ring dips
75 deadlifts (105)
75 pull ups
75 sit ups
75 double unders
time - 21:43 Rx
75 deadlifts (105)
75 pull ups
75 sit ups
75 double unders
time - 21:43 Rx
9.15.12 - Saturday
400m barbell carry (130#)
200m barbell overhead carry (100#)
50m barbell front lunge (65#)
Time - 13:09
200m barbell overhead carry (100#)
50m barbell front lunge (65#)
Time - 13:09
9.13.12 - Thursday
2rds for time of 800m run, 10L/10R KB clean (53#), 20 strict pullups
Time - 18:08 Rx
Time - 18:08 Rx
9.11.12 - Tuesday
Banded box back squats 12x2 (115, mm)
Then
40-30-20-10 air squats
6 mats broad jumps and 6 mats bear crawl after each set
Time - 3:05
Then
40-30-20-10 air squats
6 mats broad jumps and 6 mats bear crawl after each set
Time - 3:05
9.10.12 - Monday
Partner WOD with Tim P at CFKOP. One person at a time:
50 ring dips
75 c2b pull ups
100 deads (155/105)
400m run (team)
100 deads
75 c2B
50 ring dips
Time - 19:25
Cash out - 3 rounds of 10 ghd, 10 burpees
50 ring dips
75 c2b pull ups
100 deads (155/105)
400m run (team)
100 deads
75 c2B
50 ring dips
Time - 19:25
Cash out - 3 rounds of 10 ghd, 10 burpees
9.4.12 - Tuesday
Fall Nutrition Challenge Performance Test
Broad jump - 87"
Box jumps in 3 min - 70 (24")
Push ups in 2 min - 49
800m sprint - 3:15
Broad jump - 87"
Box jumps in 3 min - 70 (24")
Push ups in 2 min - 49
800m sprint - 3:15
8.30.12 - Thursday
AMRAP in 11 of: run 100m, 3 thrusters (65#), run 100m, 6 thrusters, run 100m...
Score - 18+13
Score - 18+13
8.28.12 - Tuesday
clean and jerk 3-3-3-3-3
max - 140x3
amrap in 5 min of: 10 wall ball (10'), 10 burpees
score - 90
max - 140x3
amrap in 5 min of: 10 wall ball (10'), 10 burpees
score - 90
8.24.12 - Friday
3 rounds of: 5 2-fer muscle ups, 10 2-fer snatches (65#), 15 2-fer wall balls (14#)
Time - 15:56
Time - 15:56
8.18.12 - Saturday
At CFKOP - Zach Miller fundraiser
'Diane' - 4:06 (PR!)
note- did not have time to warm up. bad idea!!
'Diane' - 4:06 (PR!)
note- did not have time to warm up. bad idea!!
8.11.12 - Saturday
Thruster (from floor, power clean)
Max - 145# (PR!)
Then 500m row + 25 DB clean and thruster (25#)
Time - 4:55
Max - 145# (PR!)
Then 500m row + 25 DB clean and thruster (25#)
Time - 4:55
8.10.12 - Friday
25 toes to bar
50 hand release push ups
75 walking lunges
100 DU
75 sit ups
50 deadlifts (95#)
25 burpees
Time - 14:06 Rx
Note - did 25 t2b in a row!
50 hand release push ups
75 walking lunges
100 DU
75 sit ups
50 deadlifts (95#)
25 burpees
Time - 14:06 Rx
Note - did 25 t2b in a row!
8.6.12 - Monday
At CFKOP - games wod - women teams of 3, one working at a time, complete 30 c&j (135#), 20 rope climbs (20'), then each person does 1 rope and 1 c&j
Time - 15:29 (Nikki, Aimee, Cate)
Then at ICA
Partner Interval wod - AMRAP in 15 min of: 10 alternating one-arm DB snatches (50#), 60m shuttle run.
Time - 15:29 (Nikki, Aimee, Cate)
Then at ICA
Partner Interval wod - AMRAP in 15 min of: 10 alternating one-arm DB snatches (50#), 60m shuttle run.
7.31.12 - tuesday
10 MU, 100 push press (55#), 1 mile run
Felt like crap (6:30pm class). Failed 3 MU, stopped after push press
Felt like crap (6:30pm class). Failed 3 MU, stopped after push press
7.30.12 - Monday
At CFKOP, in teams of 2 (I was paired with law school Tim) perform:
2 RM front squat (180#)
then for time:
750 m row, while other partner holds 215/145# bar in front rack
50 burpees, while other partner holds 135/95# bar overhead
50 thrusters (95/65), while other partner holds a ring support
Time - 15:12
Then at ICA:
8x2 deficit deadlifts (standing on 45# plate)
Used 165/175#
Then max weighted push up
Max - 70# (arms were waaaay tired after today!)
2 RM front squat (180#)
then for time:
750 m row, while other partner holds 215/145# bar in front rack
50 burpees, while other partner holds 135/95# bar overhead
50 thrusters (95/65), while other partner holds a ring support
Time - 15:12
Then at ICA:
8x2 deficit deadlifts (standing on 45# plate)
Used 165/175#
Then max weighted push up
Max - 70# (arms were waaaay tired after today!)
7.24.12 - Tuesday
"Kelly" (14#/9' wall balls)
Time - 28:57 (def not a PR! but it was v. hot and humid....)
Time - 28:57 (def not a PR! but it was v. hot and humid....)
7.23.12 - Monday
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#
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#
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