1.4.13

Complete 3-6-9-12-15 reps for time of:
  • burpees over a bar
  • power cleans (135/95# NTE 70%)
Nik 6:31 Rx

1.2.13

Make up day challenge - consecutive strict HSPU
Nik - 13

12.27.13

Deficit deadlift 3-3-3-3-3
Then
100 kettlebell swings for time (53/35#)
Nik 235, 3:55

12.24.13

at mom's house
Front squat 183
Shoulder press 113

12.21.13

ICA's 12 days of Christmas
36:58 Rx

12.20.13

Push jerk 1RM
153

12.19.13

1/2 Kalsu – 50 thrusters (135/95#) for time.  Perform 5 burpees at the start of each minute
14 ish minutes?

12.17.13

Max height box jump
Then
Back Squat 2-2-2-2-2-2
Nikki 40″ (s), 195

12.13.13

Hang Clean 3-3-3-3-3
Nik 150

12.10.13

Sumo deadlift 1 RM
Nik 263

12.7.13

Turkish Get Up 1-1-1-1-1 (R/L)
Then
Overhead Squat 1-1-1-1-1-1-1
Nik 50 R/L, 175 (PR!)

12.4.13

Complete 10 rounds for time of:
  • 1 power clean (250/150# NTE 90%)
  • 3 handstand push ups
  • 10 wallballs (20/14# to 10/10′)
Nikki 14:08 Rx

11.28.13

“Firebird”
Complete 5 rounds for time of:
  • 800m run
  • 5 muscle ups
  • 10 hang power cleans (155/105#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders
Nikki W 50:24 Rx

11.27.13

500m row for time
Then
Rack Pull 1-1-1-1-1-1-1
Nikki 1:55, 235

11.23.13


Bench press 1-1-1-1-1-1-1
Then
400m sled drag (30% SDC)
Nik 145, 125

11.22.13

“2011 Games Event 3″
Complete for time:
  • 5 rope climbs
  • 5 clean and jerks (145#/115)
  • 4 rope climbs
  • 4 clean and jerks (165#/125)
  • 3 rope climbs
  • 3 clean and jerks (185#/135)
  • 2 rope climbs
  • 2 clean and jerks (205#/145)
  • 1 rope climb
  • 1 clean and jerk (225#/155)

    Nik 17:29 Rx

11.19.13

Baseline Nik 4:53

1.17.13

WOD:
5x90s round of 4 deads (365/225#) and max dips then AMRAP in 6 minutes of 80 yd run, 5 pull ups, 5 push ups
Nik 50 (205), 6+2 Rx

11.15.13

C&J 2 RM in 20s
Nik 155

11.9.13

Push press 3 rep
130

11.8.13

“The Chief”
Max rounds in 3 minutes of:
  • 3 power cleans (135/95#)
  • 6 push ups 
  • 9 air squats
Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed.
Nik 5, 5, 5, 4, 4 = 23 Rx

11.1.13

Overhead Squat 2-2-2-2-2
Nik 165

10.29.13

“CrossFit Total”
  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1
Nik 215, 110, 255 = 580 Rx

10.19.13

AMRAP in 5 minutes:
  • 4 power cleans (155/105#)
  • 24 double unders
  • 1o pull ups
  • Nik 4+8 Rx

10.16.13

“Fall Nutrition Challenge Performance Test”
  • max strict pull ups in 1 minute
  • 75 wallballs for time (5 minute time cap)
  • 1 rep max clean (10 minutes)
  • 1 mile run
  • Nik 13, 3:07, 170, 8:03

10.15.13

Overhead Squat 5-5-5-5-5
133#

10.12.13

30 muscle ups (not for time)
took about 30 mins to complete, didn't miss one

10.10.13

8x5 shoulder press at 75#

10.8.13

Complete 3 rounds for time of:
  • 10 deadlifts (275/185# NTE 75%)
  • 50 double unders
  • 3 rope climbs
Nikki 11:10 (165)

10.7.13

"ANGIE"
Nik 26:49 Rx
pullups were 2-3 at a time :(
pushups were one at a time after 30

10.5.13

“Filthy Fifty”
Nik 27:00 Rx

10.2.13

Complete  for time:
  • 100 overhead squats (115/75# NTE 50% 1RM)
Perform 5 burpees at the start of each minute.
Nik - 12:55 Rx

10.1.13

Sumo Deadlift 3-3-3-3-3
Then
400m farmer’s carry
Nik - 240, 44 (4 stops)

9.27.13

AMRAP in 15 minutes of:
  • 3 bar muscle ups
  • 5 KB swings (70/53#)
  • 7 burpees
Nik - 1 BMU, completed 10 rounds not for time (took almost entire 15 min)

9.25.13

Front Squat 2-2-2-2-2-2
Then
“Bring Sally Up” Squats (135/95 NTE 40% 1 rep max back squat)
Nik 165, 65

9.23.13

Elizabeth - 10:12 Rx

9.22.13

Complete 5 rounds for time of:
  • 2 rope climbs
  • 8 front squats (185/115#)
  • 9 handstand push ups
Nik 15:37 (95)

9.20.13


Snatch Balance 1-1-1-1-1-1
Then
EMOM for 10 minutes of
weights - 98, 83

9.18.13 - Thursday

2013 nutrition challenge performance test
Strict PU in 1 min - 13
75 WB (14# to 9') - 3:05
Max clean - 165
Run 1 mile - 8:13

Happy since a week ago a 145# clean felt like a max. Also haven't run since wintertime.

Summary of last few months -
Working out slowed drastically for last month of pregnancy. Very hot and my body seemed unable to dissipate heat. Just showing up and coaching was generally my limit. Coached right up until CJW's bday. Last MU was 37w4d (6 days before delivering)! Post partum - no working out for 2 weeks. Week 3 started back w/ body weight and rowing. Week 4 added in light weights. Week 5 could box jump, jump rope, jog, lift heavy. But all lifts were down. (Back squat 185, down 30-40lbs.) In week 7 I managed 185x3BS, 143 clean.

6.8.13 - Saturday

Push jerk 5rm, from floor
Max - 130#
No warm up! Last 2 reps had slight press out



6.7.13 - Friday

21-15-9 backsquat (95) and lbs (35)
Time - 6:04



6.6.13 - Thursday

Some backsquats (sets of 3 at 165). 31 week muscle up.


6.4.13 - Tuesday

50-40-30-20-10 of 2/5 pull-ups, bear crawl (yards). 5 star jumps at the start of each minute

Time - 11:22


6.3.13 - Monday

At CFKOP with Aimee and Cate Kelly (from a regionals WOD a few years back)
1 person working at a time, complete:
120 front squats (85#/145#)
Each member - 80' yoke carry (empty yoke ~200 lbs)
120 S2O (85/145)
Yoke carry
120 deadlifts (155/225)
Yoke Carry

Time - 17ish minutes

5.31.13 - Friday

Thruster 1-1-1-1-1-1-1
Then
8×50 yd sled drag (40-50% SDC)

Nik 135, 145 (6 drags)

5.30.13 - Thursday

1RM shoulder press - 110#
several HSPU (buck ~ 15 lbs)
2 (30 week) MUs!

5.28.13 - Tuesday

Banded box back squat 12×2
Nik 115mm

5.25.13 -= Saturday

Snatch Balance 3-2-1-1
Snatch 1-1-1-1-1-1-1
Nik 85/120

5.24.13 - Friday

Complete 4 rounds for time of:
  • 5 muscle ups
  • 30 second L-sit hold
Nikki W 16:20 (1MU, 8T/P, 1 min plank hold)

5.21.13 - Tuesday

Complete 3 rounds for time:
  • 15 thrusters (135/95# NTE 70% 1RM)
  • 15 box jumps (30/24″)
Nik 11:20 Rx

5.20.13 - Monday

Sumo-deadlift 3-3-3-3-3
Nikki 240

5.18.13 - Saturday

CF Rage 1st anniversary
For time: 10 thrusters (85#), 1 rope climb, 20 c2b pull ups, 1 rope climb, 30 kbs (35#), 1 rope climb, 40 burpees, 1 rope climb, 50 double unders.
time - 14:50

5.17.13 - Friday

Bench Press 2-2-2-2-2-2
Then
Weighted ring dip 5-5-5-5
Nikki 130, 5# + 13# buck

5.15.13 - Thursday

Complete 42-30-18 reps for time of:
  • Deadlift (135/95#, NTE 40% 1RM)
  • Vertical jump (16/12″)
Nik 11:14 (SDL, 14″)

5.14.13 - Tuesday

Back Squat 3-3-3-3-3
Then
Weighted (barbell) lunge 5×3 (each leg, 50% max squat)
Nik 180, 90

5.11 - Saturday

Clean 1-1-1-1-1-1-1
Then
EMOM for 8 minutes of 2 cleans (70-80%)

Nik 155, 135 (5 in last minute)

5.10.13 - Friday

3 rounds each for time of:
  • Kettlebell power snatch 10L/10R (53/35#)
  • Wall ball 20 reps (20/14# to 10/9′)
  • Pull ups (10 reps beginner, 20 reps advanced)
  • Overhead squat 20 reps (65/45#)
Nikki W 3:47/ – / 4:11 (10pu)

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)
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