REST
(Pittsburgh for Schip's wedding)
7.7.10 - Wednesday
Done solo between coaching classes:
OHS 2,2,2,2,2,2,2
max = 130x2 (PR)
Metcon - at 70% 2RM (used 85#):
3 rounds of 10 OHS & 20 K2E
time - 7:29 (2 rounds only - exhausted from 3 hrs sleep)
OHS 2,2,2,2,2,2,2
max = 130x2 (PR)
Metcon - at 70% 2RM (used 85#):
3 rounds of 10 OHS & 20 K2E
time - 7:29 (2 rounds only - exhausted from 3 hrs sleep)
7.5.10 - Monday
Coached 4 classes!
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
time - 10:19
Team training:
- team of 4, 2 ppl work at one time
10 lengths backwards job
25 MU + 10 ring dips
8 L OH barbell walk (95/135)
75 front squat
6L burpee broad jumps
75 ground to overhead
4L handstand walk
75 chest to bar PU
time - 16:39
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
time - 10:19
Team training:
- team of 4, 2 ppl work at one time
10 lengths backwards job
25 MU + 10 ring dips
8 L OH barbell walk (95/135)
75 front squat
6L burpee broad jumps
75 ground to overhead
4L handstand walk
75 chest to bar PU
time - 16:39
7.3.10 - Saturday
CF Watertown
Front Squats -
3x135
2x145
1x155 (tapering so no true 1RM)
Metcon - 5 rounds of:
4 FS (105#)
12 KBS (40#/18kg)
time - 4:38
(fun warmup today! jog, shuffle, backwards job, skip, back skip, side skip, grapevine, jail walk, back jail walk, inchworm long jumps, burpee leapfrog race)
Front Squats -
3x135
2x145
1x155 (tapering so no true 1RM)
Metcon - 5 rounds of:
4 FS (105#)
12 KBS (40#/18kg)
time - 4:38
(fun warmup today! jog, shuffle, backwards job, skip, back skip, side skip, grapevine, jail walk, back jail walk, inchworm long jumps, burpee leapfrog race)
7.3.10 - Friday
CF Watertown
Team WOD: 400 m of lunges, walk with 25# plate overhead, broad jumps, run with sledgehammer. Plus 90 sledge hits on tire, 90 pushups, 90 KBS, 90 burpees, 90 squats
(low - medium intensity)
Team WOD: 400 m of lunges, walk with 25# plate overhead, broad jumps, run with sledgehammer. Plus 90 sledge hits on tire, 90 pushups, 90 KBS, 90 burpees, 90 squats
(low - medium intensity)
6.30.10 - Wednesday
CF 914
Deadlift work 2x215 (felt heavy!)
WOD - 4 rds
4 MU
8 KB clean (L) (35#)
8 KB clean (R) (35#)
12 DL (135#)
time - 13:24
Deadlift work 2x215 (felt heavy!)
WOD - 4 rds
4 MU
8 KB clean (L) (35#)
8 KB clean (R) (35#)
12 DL (135#)
time - 13:24
6.29.10 - Tuesday
Club Fit
Warmup - 1000 m row (slow - 4:53)
Strength - Bench Press 3,3,3,3,3,3
75-95-110-115-120 (spotter helped with 3rd rep)
Metcon - 5 rounds:
20 DU
20 squats
5 HSPU
time - 6:30
Warmup - 1000 m row (slow - 4:53)
Strength - Bench Press 3,3,3,3,3,3
75-95-110-115-120 (spotter helped with 3rd rep)
Metcon - 5 rounds:
20 DU
20 squats
5 HSPU
time - 6:30
6.27.10 - Sunday
Affiliate Team Competition at CFKOP
WOD 1: 10,000 lbs ground to overhead
- through a full squat
- one person works at a time
- one barbell for entire team
- Kit/Warnek/me/Laura used 95#, 106 reps
time - 6:20
WOD 2: AMRAP tire flips in 5 minutes (~1200lb tire)
score - 36
WOD 3: Chipper
- 1 person works at a time
- 75# / 115#
100 thrusters
100 pushups
100 hang power cleans
100 ring dips
100 overhead squats
time - 15:05
Results - 2nd place overall, and only top 3 team that didn't use any subs!
WOD 1: 10,000 lbs ground to overhead
- through a full squat
- one person works at a time
- one barbell for entire team
- Kit/Warnek/me/Laura used 95#, 106 reps
time - 6:20
WOD 2: AMRAP tire flips in 5 minutes (~1200lb tire)
score - 36
WOD 3: Chipper
- 1 person works at a time
- 75# / 115#
100 thrusters
100 pushups
100 hang power cleans
100 ring dips
100 overhead squats
time - 15:05
Results - 2nd place overall, and only top 3 team that didn't use any subs!
6.26.10 - Saturday
ROCKY WOD at ART MUSEUM
Team of 6, 3 people working at a time, run up and down 1/2 of the rocky stairs every 50 repetitions:
250 sandbag squat cleans (35/70)
250 lunges (in place)
250 shoulder to overhead
- carry bags to 1/2 way landing -
250 jumping/plyo lunges (0/35)
250 burpee lateral jumps over sandbag
250 squats (35/70)
time - 40ish?!? SUUUPER HOT AND HUMID!
Team of 6, 3 people working at a time, run up and down 1/2 of the rocky stairs every 50 repetitions:
250 sandbag squat cleans (35/70)
250 lunges (in place)
250 shoulder to overhead
- carry bags to 1/2 way landing -
250 jumping/plyo lunges (0/35)
250 burpee lateral jumps over sandbag
250 squats (35/70)
time - 40ish?!? SUUUPER HOT AND HUMID!
6.23.10 - Wednesday
CF 914
Warm-up: 4 rounds of
8 OHS (45#)
10 Shoulder Press
12 SDHP
Metcon:
15 thrusters (95#)
30 KTE
10 thrusters
20 KTE
5 thrusters
10 KTE
time - 10:24
Warm-up: 4 rounds of
8 OHS (45#)
10 Shoulder Press
12 SDHP
Metcon:
15 thrusters (95#)
30 KTE
10 thrusters
20 KTE
5 thrusters
10 KTE
time - 10:24
6.22.10 - Tuesday
Club Fit
Warmup - Row 500 m then 3 rds:
10 T2B
10 squats
10 inchworms
Shoulder Press 1,1,1,1,1
75-85-95-100 (could not get 105!)
Metcon - 50 front squats (95#)
- take from floor
- at beginning of each minute to 15 DU
time - 6:40
note - ended each minute at 15-22-28-35-41-47
Warmup - Row 500 m then 3 rds:
10 T2B
10 squats
10 inchworms
Shoulder Press 1,1,1,1,1
75-85-95-100 (could not get 105!)
Metcon - 50 front squats (95#)
- take from floor
- at beginning of each minute to 15 DU
time - 6:40
note - ended each minute at 15-22-28-35-41-47
6.21.10 - Monday
CF 914
Warmup - 3 rds:
10 inchworm PU
10 squat jumps
10 power clean (45)
Metcon - Helen
time 10:55
note - SUPER HOT!!!
Sub max strength - 3,3,3 power clean
75-95-115
Warmup - 3 rds:
10 inchworm PU
10 squat jumps
10 power clean (45)
Metcon - Helen
time 10:55
note - SUPER HOT!!!
Sub max strength - 3,3,3 power clean
75-95-115
6.20.10 - Sunday
Coach 2 classes then from Central East Regional:
5-4-3-2-1 of MU & barbell complex
time - 8:25
note - SO TIRED today did 1 MU at a time. Need to redo this one.
5-4-3-2-1 of MU & barbell complex
time - 8:25
note - SO TIRED today did 1 MU at a time. Need to redo this one.
6.17.10 - Thursday
CFKOP Team WOD!!
14 rounds of "7" as a team of 4:
7 HSPU
7 thrusters (95/135)
7 K2E
7 Deadlift (165/245)
7 burpees
7 KBS (55/70)
7 pullups
Mike & Nikki - 4 rounds each
Laura & Jen - 3 rounds each
time - 24ish minutes
14 rounds of "7" as a team of 4:
7 HSPU
7 thrusters (95/135)
7 K2E
7 Deadlift (165/245)
7 burpees
7 KBS (55/70)
7 pullups
Mike & Nikki - 4 rounds each
Laura & Jen - 3 rounds each
time - 24ish minutes
6.16.10 - Wednesday
CF 914
Warmup - 2 rds:
3 min jump rope
10 pullups
10 pushups
10 back extensions
10 OHS
Strength - Push press 5,5,5,5,5
85-95-105-115x4
Metcon - AMRAP in 15 min:
15 abmat butterfly situps
5 deadlifts (155#)
10 burpees
score - 9 rounds
note - back sore from yesterday's DL!
Warmup - 2 rds:
3 min jump rope
10 pullups
10 pushups
10 back extensions
10 OHS
Strength - Push press 5,5,5,5,5
85-95-105-115x4
Metcon - AMRAP in 15 min:
15 abmat butterfly situps
5 deadlifts (155#)
10 burpees
score - 9 rounds
note - back sore from yesterday's DL!
6.10.10 - Thursday
Bravo CF
"Randy" - men's Rx (75#)
time - 12:55
note - had to do one at a time b/c back hurt too much to control to the ground :(
6.9.10 - Wednesday
Club Fit
Wendler taper week (5-5-5 of each):
Shoulder Press 45-55-65
Snatch 45-55-65
Clean 55-70-85
Backsquat 70-90-110
Deadlift 90-110-135
Bench 55-65-75
6.7.10 - Monday
5k run @ White Plains
(ouchie lower back - from deads on saturday! had to stop to stretch it multiple times)
(ouchie lower back - from deads on saturday! had to stop to stretch it multiple times)
6.5.10 - Saturday
CFKOP! Team WODs:
(1) Men: 100 DU, 25 DL (225#)
Women: 100 DU, 25 DL (155#)
AMRAP in remaining 7 minutes of DU or DL
Score - 818 total, 204.5/person
(2) Front Squat - women 60 @ 85#, men 60 @ 145#
200m farmers carry* (35#/53#)
200m run*
Push Jerk - women 60 @ 85#, men 60 @ 145#
200m farmers carry
200m run
Deadlift - women 60 @ 155#, men 60 @ 215#
200m farmers carry
200m run
time - 16:00
(Realized later we didn't do WOD exactly as the regional did it - we did 200m between all 4 team members. At regionals each member had to do 200m, but for farmers walk only needed to carry one set of 35's and one set of 53's.)
(1) Men: 100 DU, 25 DL (225#)
Women: 100 DU, 25 DL (155#)
AMRAP in remaining 7 minutes of DU or DL
Score - 818 total, 204.5/person
(2) Front Squat - women 60 @ 85#, men 60 @ 145#
200m farmers carry* (35#/53#)
200m run*
Push Jerk - women 60 @ 85#, men 60 @ 145#
200m farmers carry
200m run
Deadlift - women 60 @ 155#, men 60 @ 215#
200m farmers carry
200m run
time - 16:00
(Realized later we didn't do WOD exactly as the regional did it - we did 200m between all 4 team members. At regionals each member had to do 200m, but for farmers walk only needed to carry one set of 35's and one set of 53's.)
6.4.10 - Friday
Bravo CF
"Oh Crap Sieller's Here"
4 MU / 15 OHS / 50 DU
3 MU / 15 OHS / 50 DU
2 MU / 15 OHS / 50 DU
1 MU / 15 OHS / 50 DU
OHS @ 63#/95#
time - 11:30
Should have added a 5th round!
"Oh Crap Sieller's Here"
4 MU / 15 OHS / 50 DU
3 MU / 15 OHS / 50 DU
2 MU / 15 OHS / 50 DU
1 MU / 15 OHS / 50 DU
OHS @ 63#/95#
time - 11:30
Should have added a 5th round!
6.3.10 - Thursday
ClubFit
Warmup: row 500m - 2:12
(damper 5, spm 30)
Wendler:
Backsquat 5-3-1
130-150-165x7
Clean 5-3-1
105-115-130
Bench Press 5-3-1
95-X-X (did not finish because shoulder still not 100%)
Warmup: row 500m - 2:12
(damper 5, spm 30)
Wendler:
Backsquat 5-3-1
130-150-165x7
Clean 5-3-1
105-115-130
Bench Press 5-3-1
95-X-X (did not finish because shoulder still not 100%)
6.2.10 - Wednesday
ClubFit
Wendler
Shoulder Press 5-3-1
75-85-95x3
Deadlift 5-3-1
165-185-210x3
Snatch 5-3-1
70-80-90
(from hang due to no bumper plates)
Wendler
Shoulder Press 5-3-1
75-85-95x3
Deadlift 5-3-1
165-185-210x3
Snatch 5-3-1
70-80-90
(from hang due to no bumper plates)
5.31.10 - Monday
CF Watertown
"Trevor"
Team of 4 (me, Mikey, Dan, Sue)
300 pullups
400 pushups
500 situps
600 squats
time - 32:20
"Trevor"
Team of 4 (me, Mikey, Dan, Sue)
300 pullups
400 pushups
500 situps
600 squats
time - 32:20
5.29.10 - Saturday
CFKOP
MU Annie
50 DU, 50 situps, 5 MU
40 DU, 40 situps, 4 MU
30 DU, 30 situps, 3 MU
20 DU, 20 situps, 2 MU
10 DU, 10 situps, 1 MU
time - 11:20
MU Annie
50 DU, 50 situps, 5 MU
40 DU, 40 situps, 4 MU
30 DU, 30 situps, 3 MU
20 DU, 20 situps, 2 MU
10 DU, 10 situps, 1 MU
time - 11:20
5.26.10 - Wednesday
ClubFit
Warmup: 30 sec row / 30 sec rest
damper @ 5.5
1 - 92 m 2:43 28spm
2 - 103m 2:25 34
3 - 109m 2:17 24
4 - 122m 2:02 40
5 - 126m 1:59 40
6 - 118m 2:07 36
7 - 112m 2:13 36
8 - 101m 2:28 30
Shooting for 2:30, 2:20, 2:10, 2:00, 1:50, 2:00, 2:10, 2:20. Hit these numbers for max pace but overall was slower
Wendler Backsquat 3-3-3
145-150-155x13
Front Squat 95x3, 115x3, 135x3, 155x1
Warmup: 30 sec row / 30 sec rest
damper @ 5.5
1 - 92 m 2:43 28spm
2 - 103m 2:25 34
3 - 109m 2:17 24
4 - 122m 2:02 40
5 - 126m 1:59 40
6 - 118m 2:07 36
7 - 112m 2:13 36
8 - 101m 2:28 30
Shooting for 2:30, 2:20, 2:10, 2:00, 1:50, 2:00, 2:10, 2:20. Hit these numbers for max pace but overall was slower
Wendler Backsquat 3-3-3
145-150-155x13
Front Squat 95x3, 115x3, 135x3, 155x1
5.25.10 - Tuesday
ClubFit
modified "Nicole" (sub 20 box jumps (24") for 400m run)
1 - 27
2 - 20
3 - 17
4 - 15
5 - 13
6 - 12
7 - 12
116 pullups in 7 sets
modified "Nicole" (sub 20 box jumps (24") for 400m run)
1 - 27
2 - 20
3 - 17
4 - 15
5 - 13
6 - 12
7 - 12
116 pullups in 7 sets
5.24.10 - Monday
ClubFit
Warmup: 3 x 1:00 row w/ 1:00 rest
1 - 2:10.4 31 spm damper 5.5
2 - 2:04.4 32 spm damper 5.5
3 - 2:03.4 32 spm damper 5.5
total - 715 m
Wendler
Deadlift 3-3-3
175-185-195x10
Bench Press 3-3-3
100-105-110x8
Clean 3-3-3
110-115-125
Warmup: 3 x 1:00 row w/ 1:00 rest
1 - 2:10.4 31 spm damper 5.5
2 - 2:04.4 32 spm damper 5.5
3 - 2:03.4 32 spm damper 5.5
total - 715 m
Wendler
Deadlift 3-3-3
175-185-195x10
Bench Press 3-3-3
100-105-110x8
Clean 3-3-3
110-115-125
5.23.10 - Sunday
WOD @ mom's house
21 KBS (45#)
21 KB SDHP
RUN (driveway to Inverary)
15 KBS
15 KB SDHP
RUN
9 KBS
9 KB SDHP
time - 9:20
21 KBS (45#)
21 KB SDHP
RUN (driveway to Inverary)
15 KBS
15 KB SDHP
RUN
9 KBS
9 KB SDHP
time - 9:20
5.21.10 - Friday
CFKOP
20 push jerk @ 115#
40 burpees with lat jump over sandbag
- complete in any order
time - 6:35
20 push jerk @ 115#
40 burpees with lat jump over sandbag
- complete in any order
time - 6:35
5.20.10 - Thursday
Bravo CF
21-18-15-12-9-6-3-1
KB SDHP (35#)
Pushups
KBS
time: ??
note - right shoulder hurt on pushups
21-18-15-12-9-6-3-1
KB SDHP (35#)
Pushups
KBS
time: ??
note - right shoulder hurt on pushups
5.19.10 - Wednesday
ClubFit
Wendler Shoulder Press 3-3-3
80-85-90x5
Push Press 3-3-3-3-3
90/100/115/120x2
Push Jerk practice @ 115# and 125#. Wrists hurt!
Wendler Shoulder Press 3-3-3
80-85-90x5
Push Press 3-3-3-3-3
90/100/115/120x2
Push Jerk practice @ 115# and 125#. Wrists hurt!
5.18.10 - Tuesday
ClubFit
Wendler Backsquat 5-5-5
130-140-150x15
Bravo CF
21-15-9
OHS (83#)
C2B pullups
time - 11:30
(note - Northeast Regional women's Rx is 95# with 10 minute timecap!)
Wendler Backsquat 5-5-5
130-140-150x15
Bravo CF
21-15-9
OHS (83#)
C2B pullups
time - 11:30
(note - Northeast Regional women's Rx is 95# with 10 minute timecap!)
5.17.10 - Monday
ClubFit
Wender:
Deadlift 5-5-5
165-175-185x7
Clean 5-5-5
105-110-115 (felt heavy! uh oh!)
DU work
10 max sets, all 30-50 reps! on carpet too
Wender:
Deadlift 5-5-5
165-175-185x7
Clean 5-5-5
105-110-115 (felt heavy! uh oh!)
DU work
10 max sets, all 30-50 reps! on carpet too
5.15.10 - Saturday
CF Watertown
Atlas Stone floor to shoulder: 95# (pretty easily)
WOD: "0 to 60"
10 tire flips
50m run forward / 50m backward
20 burpee w/ lateral jump over med ball
RUN
30 MBC (used 30# atlas stone)
RUN
40 med ball push press (30# atlas stone)
RUN
50 DU
RUN w/ prowler + 90#, forward only
60 situps
time - 23 min
Atlas Stone floor to shoulder: 95# (pretty easily)
WOD: "0 to 60"
10 tire flips
50m run forward / 50m backward
20 burpee w/ lateral jump over med ball
RUN
30 MBC (used 30# atlas stone)
RUN
40 med ball push press (30# atlas stone)
RUN
50 DU
RUN w/ prowler + 90#, forward only
60 situps
time - 23 min
5.14.10 - Friday
CrossFit Watertown
Team WOD (2 ppl)
AMRAP in 20 min:
10 SDHP
10 pushups
used 73# (Rx 53/75)
teamed w/ Mikey Gallagher
Rounds: 11+ (1 round is both partners complete)
Team WOD (2 ppl)
AMRAP in 20 min:
10 SDHP
10 pushups
used 73# (Rx 53/75)
teamed w/ Mikey Gallagher
Rounds: 11+ (1 round is both partners complete)
5.13.10 - Thursday
Open Gym @ CFKOP
Wendler:
Shoulder Press 5-5-5
75-80-85x7
Snatch 5-5-5
70-75-80
Bench Press 5-5-5
95-100-105x10
Wendler:
Shoulder Press 5-5-5
75-80-85x7
Snatch 5-5-5
70-75-80
Bench Press 5-5-5
95-100-105x10
5.9.10 - Sunday
Regional Affiliate Competition Day 2
WOD 4 - as a team:
50 MU
Log carry (250#, approx 150m)
100 thrusters (65#/95#)
Log carry
200 Deadlifts (95#/135#)
Log carry
time - 13:05
3rd place in this WOD, 5th PLACE TEAM OVERALL!! WE'RE GOING TO THE GAMES!!
WOD 4 - as a team:
50 MU
Log carry (250#, approx 150m)
100 thrusters (65#/95#)
Log carry
200 Deadlifts (95#/135#)
Log carry
time - 13:05
3rd place in this WOD, 5th PLACE TEAM OVERALL!! WE'RE GOING TO THE GAMES!!
5.7.10 - Friday
Kaeppner Woods - Central East Regional 2010!!
WOD 1: 3 rounds of
20 KBS (35#)
10 C2B
20 burpee / lateral jump
10 box jumps
time - approx 12 min
WOD 2: max snatch then HPSU in 5 min
103#, 73 HSPU as a team
WOD 1: 3 rounds of
20 KBS (35#)
10 C2B
20 burpee / lateral jump
10 box jumps
time - approx 12 min
WOD 2: max snatch then HPSU in 5 min
103#, 73 HSPU as a team
5.3.10 - Monday
ClubFit
warm up w/ light weight snatches
20 min of 1 on 1 off row
Target - 2500m
Actual - 2402m
10 -> 1 Good mornings and toes to bar
warm up w/ light weight snatches
20 min of 1 on 1 off row
Target - 2500m
Actual - 2402m
10 -> 1 Good mornings and toes to bar
5.2.10 - Sunday
CFKOP Team Training
5 reps of everything we can think of - working transitions.
worked for about 24 minutes
5 reps of everything we can think of - working transitions.
worked for about 24 minutes
5.1.10 - Saturday
CFKOP Team Training
(1) Team of 4 (Kit, Mike, me, Jen):
2400 m run
250 box jumps
250 wall balls (10')
time - 13:02
(2) Max OHS / Max PU
(from the floor, 15 min cap)
130# / 30 PU
(1) Team of 4 (Kit, Mike, me, Jen):
2400 m run
250 box jumps
250 wall balls (10')
time - 13:02
(2) Max OHS / Max PU
(from the floor, 15 min cap)
130# / 30 PU
4.29.10 - Thursday
Mostly a rest day... joined ClubFit Briarcliff and did the Wendler taper week for all 6 movements
4.28.10 - Wednesday
NYSC White Plains
Tribute WOD for Amanda Miller
30 HSPU
40 PU
50 KBS (55#)
60 situps
70 burpees
time - 22:45
note: HSPU very hard after all the pushups yesterday!
Tribute WOD for Amanda Miller
30 HSPU
40 PU
50 KBS (55#)
60 situps
70 burpees
time - 22:45
note: HSPU very hard after all the pushups yesterday!
4.27.10 - Tuesday
NYSC Hawthorne
- no chalk and thick barbell. yuck!
- could not connect reps consecutively
Wendler:
Deadlift 5-3-1 @ 155-185-205
(modified from 160-180-205)
Clean 5-3-1 @ 95-115-125
(modified from 100-110-125)
Snatch 5-3-1 @ 65-75-X
(modified from 65-75-85)
THEN @ Bravo CrossFit:
20 -> 1 squats
1 -> 20 pushups
time: 18:22
- no chalk and thick barbell. yuck!
- could not connect reps consecutively
Wendler:
Deadlift 5-3-1 @ 155-185-205
(modified from 160-180-205)
Clean 5-3-1 @ 95-115-125
(modified from 100-110-125)
Snatch 5-3-1 @ 65-75-X
(modified from 65-75-85)
THEN @ Bravo CrossFit:
20 -> 1 squats
1 -> 20 pushups
time: 18:22
4.25.10 - Sunday
CF Watertown
CrossFit Football Total
Power clean: 143# (PR)
Backsquat: 180#
Bench Press: 130#
Deadlift: 235# (PR)
note - quads super tired from yesterday
CrossFit Football Total
Power clean: 143# (PR)
Backsquat: 180#
Bench Press: 130#
Deadlift: 235# (PR)
note - quads super tired from yesterday
4.24.10 - Saturday
CF Watertown (@ Taft track)
8 rounds of 1 minute sprint interval
400 m jog backwards
4.23.10 - Friday
CrossFit Watertown
Snatch Balance - 88#
Death by Pullups - deadhang
Completed through minute 7, got 6 PU in 8th minute
Snatch Balance - 88#
Death by Pullups - deadhang
Completed through minute 7, got 6 PU in 8th minute
4.21.10 - Wednesday
Daily WOD:
skill - heaving snatch balance
worked form at 83X2
snatch @93#
WOD - 10 rounds:
3 deadhang PU
5 kipping PU
7 burpees
time: 11:43
skill - heaving snatch balance
worked form at 83X2
snatch @93#
WOD - 10 rounds:
3 deadhang PU
5 kipping PU
7 burpees
time: 11:43
4.19.10 - Monday
Daily WOD:
ELIZABETH
Time: 12:06 (Rx) - tired today!
Level 2:
OHS 125X2
20 PU consecutive
ELIZABETH
Time: 12:06 (Rx) - tired today!
Level 2:
OHS 125X2
20 PU consecutive
4.17.10 - Saturday
Level 2:
Wendler Bench 3-3-3
95-100-110x8
Squat 3-3-3
125-145-160x7
4 rounds, full recovery between each:
4 thrusters (105#)
4 deadlift (185#, scaled from 225#)
200 m sprint
Times: 2:32, 2:33, 2:15, 2:08
Wendler Bench 3-3-3
95-100-110x8
Squat 3-3-3
125-145-160x7
4 rounds, full recovery between each:
4 thrusters (105#)
4 deadlift (185#, scaled from 225#)
200 m sprint
Times: 2:32, 2:33, 2:15, 2:08
4.16.10 - Friday
Wendler Deadlift 3-3-3
170-180-195x7
Daily WOD: AMRAP in 15
5 DL (185#)
13 pushups
9 box jumps
Score: 6 rounds (DL were heavy!!)
170-180-195x7
Daily WOD: AMRAP in 15
5 DL (185#)
13 pushups
9 box jumps
Score: 6 rounds (DL were heavy!!)
4.14.10 - Wednesday
Daily WOD:
7 rounds:
200 m run
7 wall balls (14#/10')
7 box jumps (21")
7 C2B pullups
Time: 17:57
7 rounds:
200 m run
7 wall balls (14#/10')
7 box jumps (21")
7 C2B pullups
Time: 17:57
4.13.10 - Tuesday
DAILY WOD: Interval Training
0:30 - 0:45 - 1:00 - 0:45 - 0:30
-KBS (35#)
-Mtn climbers
-DB thrusters (20#)
-Row
-KB step ups (1 35# KB)
0:30 - 0:45 - 1:00 - 0:45 - 0:30
-KBS (35#)
-Mtn climbers
-DB thrusters (20#)
-Row
-KB step ups (1 35# KB)
4.12.10 - Monday
Rest!
(ok, played around with some MU, Handstands, DU... got 48 consecutive DU which I think is a new PR for me!)
(ok, played around with some MU, Handstands, DU... got 48 consecutive DU which I think is a new PR for me!)
4.11.10 - Sunday
CFKOP AFFILIATE TEAM TRYOUTS!
WOD 1) Tabata Squats + 4 min DU
Squats: 15, 15, 15, 14, 13, 13, 14, 19, ave = 15
Muscleups: 16
Score: 16 X 15 = 240
Place: 2/5
WOD 2) 400m carry at bodyweight (125#)
Time: 4:00
Place: 1/5
WOD 3) 1500m row, 21 thrusters (65#), 5 L-PU + 16 strict PU
Time: 13:26
Place: 2/5
WOD 4) Max weight for 15 consecutive C&J
Weight: 95#
Place: 1/5
WOD 5) 3 rds of 10 FS (135#) and 90 seconds DU (each rep worth 1 sec off time)
Scale: 115#
DU: 225
Time: 8:47 - 225 DU = 5:02
Place: 2/5 (due to scale)
Overall 1st place with 8 total points!
WOD 1) Tabata Squats + 4 min DU
Squats: 15, 15, 15, 14, 13, 13, 14, 19, ave = 15
Muscleups: 16
Score: 16 X 15 = 240
Place: 2/5
WOD 2) 400m carry at bodyweight (125#)
Time: 4:00
Place: 1/5
WOD 3) 1500m row, 21 thrusters (65#), 5 L-PU + 16 strict PU
Time: 13:26
Place: 2/5
WOD 4) Max weight for 15 consecutive C&J
Weight: 95#
Place: 1/5
WOD 5) 3 rds of 10 FS (135#) and 90 seconds DU (each rep worth 1 sec off time)
Scale: 115#
DU: 225
Time: 8:47 - 225 DU = 5:02
Place: 2/5 (due to scale)
Overall 1st place with 8 total points!
4.8.10 - Thursday
Wendler:
Shoulder press 3-3-3
80-85-90x6
Snatch 3-3-3
70-75-80
Roundoff 2 backhandsprings at Hannah and Cate's shower!
Shoulder press 3-3-3
80-85-90x6
Snatch 3-3-3
70-75-80
Roundoff 2 backhandsprings at Hannah and Cate's shower!
4.7.10 - Wednesday
DAILY WOD: Hang (squat) Snatch
5-5-3-3-2-1
53-63-73-83-93-103# (PR)
Then: 100 T2B, perform 3 hang snatch (50% 1RM) at the top of each minute.
Time - 10:00 w/ 53#
5-5-3-3-2-1
53-63-73-83-93-103# (PR)
Then: 100 T2B, perform 3 hang snatch (50% 1RM) at the top of each minute.
Time - 10:00 w/ 53#
4.6.10 - Tuesday
DAILY:
Aimee's bday WOD
2 rounds:
4 MU
6 HSPU
19 GHD situps
78 DU
4 power cleans (120#)
6 front squats (120#)
19 GHD back ext
78 air squats
Time - 15:43
(might have skipped 1 set of GHD situps accidentally!)
First day my shoulder was feeling better - I was able to do the MU today, just without a full extension at the top!)
Aimee's bday WOD
2 rounds:
4 MU
6 HSPU
19 GHD situps
78 DU
4 power cleans (120#)
6 front squats (120#)
19 GHD back ext
78 air squats
Time - 15:43
(might have skipped 1 set of GHD situps accidentally!)
First day my shoulder was feeling better - I was able to do the MU today, just without a full extension at the top!)
4.5.10 - Monday
DAILY WOD:
"Nancy"
5 rds of 400 m run and 15 OHS (65#)
Time - 16:51
LEVEL 2:
WENDLER
Snatch 3-3-3 / 70-75-80
Bench 5-5-5 / 90-95-100x14
Then - max bodyweight deads in 3 min
Score: 42 reps @ 125#
"Nancy"
5 rds of 400 m run and 15 OHS (65#)
Time - 16:51
LEVEL 2:
WENDLER
Snatch 3-3-3 / 70-75-80
Bench 5-5-5 / 90-95-100x14
Then - max bodyweight deads in 3 min
Score: 42 reps @ 125#
W.O.D. 4.3.10
WOD with DelVal girls:
1) From NY/NJ sectional:
10 FS (95#)
20 DU
8 FS
30 DU
6 FS
40 DU
4 FS
50 DU
2 FS
60 DU
Time - 6:59 (4th out of 5 for today; would have been 8th at sectional)
2) From Eastern Canada sectional:
21-15-9
Deadlift (155#)
Ring Pullups
Time - 8:34 (4th out of 5 for today; would have been 4th at sectional)
1) From NY/NJ sectional:
10 FS (95#)
20 DU
8 FS
30 DU
6 FS
40 DU
4 FS
50 DU
2 FS
60 DU
Time - 6:59 (4th out of 5 for today; would have been 8th at sectional)
2) From Eastern Canada sectional:
21-15-9
Deadlift (155#)
Ring Pullups
Time - 8:34 (4th out of 5 for today; would have been 4th at sectional)
W.O.D. 3.31.10
DAILY: Westside Barbell Skill Work
Reverse Hyper
Dimel Deadlifts (75#)
Bamboo Bench Press (36#)
Banded Shoulder Press
Sled Drag (100# for ~200m)
Reverse Hyper
Dimel Deadlifts (75#)
Bamboo Bench Press (36#)
Banded Shoulder Press
Sled Drag (100# for ~200m)
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