5.9.13 - Thursday

25-20-15-10-5 of:

push ups, sit up, hpc (65#)

1 rope climb after each round

Nik -

scaled push ups to 60% reps

scaled sit ups to toes to bar at 40% reps

scaled HPC to 80% reps

1 rope climb to start

Not for time

5.6.13 - Monday

At CFKOP:
OHS 3 RM - 145#
then
30-20-10 of: OHS (45#), slam ball (15#), wall ball (14# to 9')
time - 10:30

5.4.13 - Saturday

AMRAP in 18 minutes of 50 double unders, 20 front squats (95/65#), 10 ring dips

Nik - 4+64 Rx

5.3.13 - Friday

Shoulder press 8x3 (85/95 lbs)

5.2.13 - Thursday

2 rounds of: 20 kbs (35#), 30 back ext, 800m row
time -14:53

then - 26 week muscle up! (up about 12 lbs total...)

and - 10 rounds of 1 strict pull up, 3 push ups

4.30.13 - Tuesday

Complete 5 rounds for time of:

• 3 cleans (205/135#, NTE 85% 1RM)
• 10 burpee pull ups

Nik - 125#, 14:37

4.29.12- Monday

Deadlift 2rm
Nik - 230

4.27.13 - Saturday

400m sled drag (90#, 400m)

Front Squat 5-5-5-5-5

Nik W. 145

4.25.13 - Thursday

“Nasty Girls” – 3 rounds for time of: 50 air squats, 7 muscle ups, 10 hang power clean (135/95#)
Nik 16:30 (3 MU/rd, 83#)

4.22.12 - Tuesday

Teams of 3, with 1 athlete working at a time, complete:

• 60 handstand push ups
• 90 burpees
• 120 pull ups
• 150 KB swings (53/35#)
• 180 sit ups

Nikki W (AM for hspu), Jess (2AM), Filchner (2AM) 18:18

4.20.13 - Saturday

“Cameron”

• 50 walking lunge steps
• 25 chest to bar pull ups
• 50 box jumps (24/20″)
• 25 triple unders
• 50 back extensions
• 25 ring dips
• 50 knees to elbows
• 25 2-fer wallballs (20/14# to 10/9′)
• 50 sit ups
• 5 rope climbs

Nik 27:55 (25′s, 10 TU)

4.19.13 - Friday

banded box back squat 12x2
Nik 115 mm

4.18.13 - Thursday

Complete for time 400m run, 21-15-9 KBS (70/53#) and toes through rings, 400m run
Nik - 44#
Time - 13:46

4.16.13 - Tuesday

Du and triple under practice

4.15.13 - Monday

WOD at CFKOP with Aimee, Cate, Keith

1000m row
21-15-9 kbs (44) and OHS (65)
1000m row

Time - ??

4.13.13 - Saturday

Banded deadlift 10×1 (60% on bar, 40% in bands)

Then

5×5 barbell good mornings (30-35% 1RM DL)

Nikki W. 145 MM, 95

4.12.13 - Friday

Complete 5 rounds for time of:

• 15 hang power snatch (115/75#)
• 15 pistols

Nikki W. 12:50 (63)

4.9.13 - Tuesday

33 rounds not for time of:
1 pull up
3 push ups

4.8.13 - Monday

Back Squat 2-2-2-2-2-2

Form only - 155# (not feeling great)

4.5.13 -Saturday

“Open 13.5″

AMRAP in 4 minutes of:

• 15 thrusters (100/65#)
• 15 chest-to-bar pull-ups

* If you complete 90 reps in 4 minutes, continue for another 4 minutes.

Nikki W 56

4.4.13 - Friday

Power clean 2-2-2-2-2-2

Then

Complete 30 power cleans at 70% of your 2 rep max.  At the start of each minute, complete 10 double unders.

Nikki W 145, 2:34 (95)

4.2.13 - Tuesday

Complete for time: 10-9-8-7-6-5-4-3-2-1 reps of

• Chest-to-bar pull ups
• Goblet squats (53/35#)
• Abmat sit ups

Nikki W 12:39 Rx

4.1.13 - Monday

5 rounds for time of 15 burpees, 10 DL (60% 1RM), 200m run

Nikki W 17:44 (145)

3.30.13 - Saturday

Open WOD 13.4 in Austin with Mel and Chris!

“Open 13.4″

AMRAP in 7 minutes of:

• 3 clean and jerks (135/95#)
• 3 toes to bar
• 6 clean and jerks
• 6 toes to bar
• 9
• 9…

Nik - 65

3.26.13 - Tuesday

OHS 3 RM
then
Weighted pull up 2-2-2-2-2

Nikki W. 135 (time), 28.5#+Buck (8-9lbs?)

3.25.13 - Monday

At CFKOP
5 rounds of: 15 hang power snatch (65#) and 15 deadlift (135#)
time - 11:40

3.23.13 - Saturday

Open 13.3

AMRAP in 12 minutes of:

• 150 wall balls (20/14# to 10/9′)
• 90 double unders
• 30 muscle ups

Nikki W 243 (8:45/10:55)

3.22.13 - Friday

Deficit deadlift 2-2-2-2-2-2

Then

3 rounds for time of 10 wallballs, 10 double unders

Nikki W 185 (form), 1:41 Rx

3.19.13 - Tuesday

Muscle Up Annie (modified)

20 T2B, 50 DU, 1 MU
16 T2B, 40 DU, 1 MU
12 T2B, 30 DU, 1 MU
8 T2B, 20 DU, 1 MU
4 T2B, 10 DU, 1 MU

Nikki W. 12:50 (40%T2B, 1MU)

3.18.13 - Monday

Find your 10 rep max front squat

Then

150m walking lunge

Nikki W. 135, 5:18 (lunges)

3.16.13 - Saturday

“Open 13.2″

AMRAP in 10 minutes of:

• 5 shoulder-to-overhead (115/75#)
• 10 deadlift (115/75#)
• 15 box jumps (24/20″)

Nikki W 245

3.15.12 - Friday

Take 20 minutes to find your 1 rep max of:

• Snatch + hang snatch 

Then complete 12, 8, 4 reps for time of:

• KB power snatch (half R/L, 53/35#)
• box jumps (24/20″)

Nikki W 110, 1:45 Rx

3.12.13 -Tuesday

Bench Press 5-3-3-2-1-1

Then

Death by strict pullups

Nikki W. 135, 7

3.11.13 - Monday

At CFKOP

4 rounds for time of:
40 DU
20 push press (75#)
10 pull ups

Time - 11:40

3.9.13 - Saturday

"Open 13.1″
AMRAP in 17 minutes of

• 40 burpees
• 30 snatches (75/45#)
• 30 burpees 
• 30 snatches (135/75#)
• 20 burpees 
• 30 snatches (165/100#)
• 10 burpees
• Snatches (210/120#)

Nikki W. 155, tie break time 12:57

3.8.13 - Friday

Shoulder press 2-2-2-2-2-2

Then
3 minutes (total) of plank hold (5 min advanced)

Nikki W. 105

3.5.13 - Tuesday

Sumo Deadlift 1-1-1-1-1-1-1
Then
200m sled drag (30% SDC)

Nikki 265, 115

3.4.13 - Monday

At CFKOP

Thruster 1RM - 140#
(missed clean at 145)

AMRAP in 7 minutes of 30 thrusters (45#) 30 thrusters (65#), 30 thrusters (85#)
Score: 70

3.2.13 - Saturday

Back squat 5-3-3-2-1-1
Then 
Run 1 mile for time

Nikki W 195, 9:16

3.1.13 - Firday

Complete 3 rounds for time of:

• 5 dumbbell clean and jerks (heavy!)
• 15 chest to bar pullups
• 25 box jumps (24/20″)

Nikki W 12:59 (35)

2.28.13 - Thursday

Teams of 3 or 4 complete:

• 3o power cleans (115/75#)
• 60 KB swings (53/35#)
• 90 double unders
• 60 lunges
• 30 wallballs (20/14# to 10/9′)

With Lindsey and Kim - 19:04
Linds Rx
Kim D. (55, 30 DU, 12#)
Nik Rx

2.26.13 - Tuesday

“Nate”
AMRAP in 20 minutes:

• 2 muscle ups
• 4 handstand push ups
• 8 KB swings (70/53#)

Nikki 8+1 Rx

2.25.13 - Monday

Hang Power Clean 5-5-5-5-5
Then
30 burpees for time (50 advanced)

Nikki 135, 1:13 (30)

2.23.13 - Saturday

“Karen”
Complete 150 wall balls (20/14# to 10/9′) for time.

Nikki 9:38 Rx 15 each minute

2.22.13 - Friday

Banded box back squat 12×2
Then
Death by 10yd dash (start at 0, 5 or 10)

Nikki 125 (mm) 5-14

2.19.13 - Tuesday

Complete 5 rounds for time of:

• 10 back squats (135/95#)
• 10 inverted burpees
• 10 box jump overs (24/20″)

Nikki 14:15 (box jump instead of jump over, floor burpees!)

2.18.13 - Monday

“Prime Evil”
For time, complete:

• 17 power snatch, 3 thrusters (95/65#)
• 13 power snatch, 5 thrusters
• 11 power snatch, 7 thrusters
• 7 power snatch, 11 thrusters
• 5 power snatch, 13 thrusters
• 3 power snatch, 17 thrusters

Nikki 11:38 55#

2.16.13 - Saturday

Snatch grip deadlift 2-2-2-2-2-2
Then
4×20 banded good mornings NFT

Nikki W 195

2.15.13 - Friday

Front Squat 3-3-3-3-3
Then
3 rounds for time of:

• 10 pistols
• 20 KB swings (53/35#)

FS 155, no time on metcon

2.12.13 - Tuesday

Partner Interval AMRAP in 12 minutes:

• 7 burpees
• 7 push press (105/70)

Nikki (5 burpees, 65)
Chloe (50)
Killa (65) – 17+2

2.11.13 - Monday

At CFKOP -
"Nasty Girls"
Time - 13:35. Rx! (Wasn't sure I'd be able to do all those MUs at this stage in the pregnancy. Did them one at a time, no jump to the rings, but was still happy!)

At ICA:
Find your max one-arm split snatch (R&L)
Then
Handstand walk 50 yards (sub handstand hold on wall or floor)

Nikki 75 R/L, walk

2.9.13 - Saturday

Valentine’s Day Partner WOD

In teams of 2 complete:

• 50 kettlebell swings (53/35#)
• 50 sit ups
• 50L/50R walking lunge
• 50 box jumps (24/20″) - games standard
• 50 push ups
• 50 wall balls (20/14# to 10′)
• 50 pull ups
• 50 burpees

Nikki & John Warnek 11:44

2.8.13 - Friday

Complete for time 1-2-3-4-5 of:

• Consecutive double unders x 10
• Jumping air squats x 10
• Rope climbs

Nikki19:39 Rx

2.7.13 - Thursday

"Grace" - 4:35 Rx+baby

2.5.13 - Tuesday

“How Hard Will You Work When We’re Not Keeping Score?”
Complete 5 rounds of the following:

• Row
• Mountain climbers
• Med ball clean (20/14#)
• Sit ups
• Shoot throughs
• Box jumps (24/20″)
• Rest

2.4.13 - Monday

Overhead Squat 5-3-3-2-1-1 Then
For time complete:

• 400m run
• 50 one arm KB OHS (53/35#)

Nikki 165(time), 5:28 Rx

2.1.13 - Friday

Push Press 2-2-2-2-2-2
Then
AMRAP in 5 minutes:

• 5 handstand push ups
• 15 KBS (53/35)

Nikki 135, 4+8 Rx

1.28.13 - Monday

At CFKOP with Aimee - from Hopper Deck
10 power cleans (115#), 10 push ups, 200m row
9 power cleans, 9 push ups, 200m row
8 power cleans, 8 push ups, 200m row
7 power cleans, 7 push ups, 200m row
6 power cleans, 6 push ups, 200m row
5 power cleans, 5 push ups, 200m row
4 power cleans, 4 push ups, 200m row
3 power cleans, 3 push ups, 200m row
2 power cleans, 2 push ups, 200m row
1 power clean, 1 push up, 200m row
Time - ? 16-18 minutes

Same problem of trying to regulate my breathing for baby while getting a good work out in. I think I went harder than i should have today, because I was neck and neck with Aimee which kept me pushing. I tried to catch breath on the row but realized I wasn't doing a great job.

1.27.13 - Sunday

Steph's 5th element of fitness
1) 1RM power clean 163 (PR!) Ran out of time, I think I could have gotten more
2) 8 min AMRAP of 30 du, 15 air squats. (Forget my score! Took it easy to breathe)
3) Immediatley into max plank hold (on elbows). Time - 3:20

1.26.13 - Saturday

Back squat 10-10-10-10
Max - 175x10 !
Then
30 strongman ground to shoulder (didn't have time to complete, worked some 75# keg and stones too nervous about tummy to try 115# stone)

1.25.13 - Friday

Complete for time:

• 50 x 10m shuttle run
• 40 toes to DB
• 40 ring dips
• 25 x 10m shuttle run
• 20 toes to DB
• 20 ring dips
• 13 x 10m shuttle run
• 10 toes to DB
• 10 ring dips

Time - 16:56

1.24.13 - Thursday

3 rounds of:
10 HPSU
100 DU
100 ft walking lunge (25#)
Time - 13:00
(preggo DUs are hard! had to break into small sets of 10-20)

1.22.13 - Tuesday

1RM turkish get up
Score - 55udmbbell L/R
Then
Snatch 1RM
115# (form)

1.21.13 - Monday

"Barbara"
Stopped at 3 rounds b/c felt lightheaded.
Time - 22:24

1.20.13 - Sunday

Sunday workout with John at ICA!
Banded box back squat - 115# (P)
Then 30 weighted box jumps (24") - 30# dumbbells

1.18.13 - Friday

Complete each of the following for time:

1. 500m row, 50 KBS (53/35#)
2. 400m run, 40 wall balls (20/14# to 10/9′)
3. 30 burpees, 30 hang power cleans (115/75#)

Felt so tired today. I started with 30 burpees and 15 HPC (95#), then did the 500m row and 30 kbs - then stopped. Ugh, could not breathe at all and I hate Fridays.

1.15.13 - Tuesday

5 rounds of max reps bench press (women at 3/4 bodyweight)
Nikki - 20/15/13/9/6 = 63 (95#)

1.14.13 - Monday

at CFKOP

30 toes through rings
Then
2 rounds of:
15 HPC (105#)
100 ft overhead walking lunge (35#)
Then
5 rope climbs

Time?

1.12.13 - Saturday

Deadlift 3RM
235

1.11.13 - Friday

WOD at KOP
9-7-5 snatch (95#), 9-7-5 row (calories), 3-2-1 rope climbs (15')
Time?

1.8.13 - Tuesday

Bamboo OHS 5-5-5
Then
Overhead squat 5-5-5-5-5
Score - 145x5

1.7.13 - Monday

Opens 11.2 - AMRAP in 10 minutes of 3 DU & 15 power snatches (55#). Modified to 10 power snatches at 65#. Score - 5+35. Bad!

1.4.13 - Friday

1RM C&J
Max - 170# (PR!)
Then
EMOM for 6 minutes: 4 C&J (60% 1RM)
- only did 5 min due to breathing

1.2.13 - Wednesday

AMRAP in 1 minute at each of the following stations:

• Row (1 cal = 1 rep)
• Pull ups
• Sumo deadlift high pulls (75/55#)
• Box jumps (24/20″)
• Rest

Score - 225 (had to slow down on row and SDHP to breathe for baby!)

12.31.12 - Monday

At CFKOP -
3 person teams, 1 person always rowing (until 4,000m)
Other 2 alternate to complete:
100 power clenas (135/95)
100 box jumps (24/20)
100 chest to bar pull ups
100 dead lifts (205/155)
100 burpees

Teamed w/ Tim P and Tobin - we won! But I forget the time...

12.29.12 - Saturday

Front Squat 5-5-3-2-1-1
Max - 180
Then
AMRAP in 15 min: Death by 33# thrusters (starting at 5 on minute 1)
Score - fnished the death by! 19 rounds

12.28.12

30 MU for time (jump to rings)
11:08

12.27.12 - Thursday

Max KBS at 53# - 30 (2012 goal!)
then
Deadlift -

12.26.12 - Wednesday

Split jerk - 175# (not a PR)
then
Back squat 135-165-185-205-215

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")

12.20.12 - Thursday

Back squat 135-165-185-205-215

12.18.12 - Tuesday

Thruster 2-2-2-2-2-2 
Score - 140# (PR!)

Then8 x 40 yard dash 

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

12.15.12 - Saturday

EMOM for 30 min - squat snatch
110#

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!)

12.10.12 - Monday

"The Bear"
Max - 113# (PR!)

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

12.7.12 - Friday

Back squat 1-30-1-20-1-10-1
205-105-205-135-205-165(easy)-205

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#

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)

12.1.12 - Saturday

Overhead squat 2-2-2-2-2
max - 155

11.30.12 - Friday

Heavy Diane
12-9-6 deadlift (205), HSPU (-5" paralettes)
Nikki 9:41

11.27.12 - Tuesday

Hang clean 3-3-3-3-3
Max - 155#
then
3 rounds of 20 HPC (65#), 20 DU
Time - 2:56

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

11.24.12 - Saturday

21-15-9 of:
KBS (53), C2B pull ups, box jumps (24")
Time - 8:08 Rx

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

11.22.12 - Thursday

The Firebird!
Nikki 44:05 Rx