100 OHS & 100 push press (65#)
time - 13:51
(could divide any way, I did 10 rounds of 10 & 10)
10.29.10 - Friday
Wolverine Cub (men's Rx)
4 rds:
-400m run
-10 C&J (95#)
-20 PU
-50 SU
time - 26:41
4 rds:
-400m run
-10 C&J (95#)
-20 PU
-50 SU
time - 26:41
10.26.10 - Tuesday
NANCY (Rx)
time - 15:21 (PR!)
legs were really tired from yesterday... was trying for sub-15
time - 15:21 (PR!)
legs were really tired from yesterday... was trying for sub-15
10.25.10 - Monday
Cleans 5-3-3-2-1-1-1
max - 155#
(got 160# to rack 3x but couldn't stand up with it)
max - 155#
(got 160# to rack 3x but couldn't stand up with it)
10.19.10 - Tuesday
75 DU
12-9-6 of
- DL 185#
- KBS 55# (Rx+)
- burpee lat jump over bar
75 DU
time - 9:37 (very tired today!)
12-9-6 of
- DL 185#
- KBS 55# (Rx+)
- burpee lat jump over bar
75 DU
time - 9:37 (very tired today!)
10.18.10 - Monday
Front Squat 3-3-3-3-3
max - 165x3
Then @ 60% of 3RM (100#):
3 rds: 7 FS, 7 deadhang PU
time - 3:22
max - 165x3
Then @ 60% of 3RM (100#):
3 rds: 7 FS, 7 deadhang PU
time - 3:22
10.16.10 - Saturday
Barbells for Boobs
Grace (Rx) 3:13 (PR!)
1 min wall balls (14#, 9') = 32
1 min 6ft wall ascents = 12
Grace (Rx) 3:13 (PR!)
1 min wall balls (14#, 9') = 32
1 min 6ft wall ascents = 12
10.15.10 - Friday
Air Force WOD (make-up WOD)
-start each minute with 4 burpees. complete:
20 thrusters (65#), 20 SDHP, 20 PJ, 20 OHS, 20 FS
time - 8:37
felt like crap! didn't warm up enough
-start each minute with 4 burpees. complete:
20 thrusters (65#), 20 SDHP, 20 PJ, 20 OHS, 20 FS
time - 8:37
felt like crap! didn't warm up enough
10.13.10 - Wednesday
Shoulder Press 1-1-1-1-1-1-1
max=105# (tied PR)
Push Press 5-5-5-5-5
max = 115x5, 120x4
max=105# (tied PR)
Push Press 5-5-5-5-5
max = 115x5, 120x4
10.12.10 - Tuesday
at the Garage
Shoulder Press x3, Push Press x3, Split Jerk x3 @ 95#
Push Press x3, Split Jerk x3 @ 115#
Split Jerk x1 @135#
Shoulder Press x3, Push Press x3, Split Jerk x3 @ 95#
Push Press x3, Split Jerk x3 @ 115#
Split Jerk x1 @135#
10.11.10 - Monday
JZ's "The Original"
Complete 5 min of max BW backsquat
Then in 15 minute clock do 800m run then AMRAP of 5 box jumps and 5 PU
score - 51 squats + 18 rounds = 69
Complete 5 min of max BW backsquat
Then in 15 minute clock do 800m run then AMRAP of 5 box jumps and 5 PU
score - 51 squats + 18 rounds = 69
10.8.10 - Friday
7 rounds: 7 toes to bar & 7 OHS (unbroken)
- choose weight as high as you can do unbroken
- I used 95#
time - 10:07
- choose weight as high as you can do unbroken
- I used 95#
time - 10:07
10.6.10 - Wednesday
Sumo Deadlift 5-5-3-2-2-1
max - 275# (PR!)
Box squats 2 reps x 12 sets (used blue bands and box)
max - 275# (PR!)
Box squats 2 reps x 12 sets (used blue bands and box)
10.4.10 - Monday
5 sets of a 3-min AMPRAP (Todd's design)
KBS @ 35# - 85
DU - 166
Box Jump (21") - 57
Rope Climb (x10) - 70
Air Squats - 128
score - 506
KBS @ 35# - 85
DU - 166
Box Jump (21") - 57
Rope Climb (x10) - 70
Air Squats - 128
score - 506
9.30.10 - Thursday
Deadlift 5-5-3-2-2-1
stopped at 225x1 - tired!
3 rounds:
30 GHD bench presses
3 wall climbs (8')
stopped at 225x1 - tired!
3 rounds:
30 GHD bench presses
3 wall climbs (8')
9.29.10 - Wednesday
5 rounds of 10 push press (75#) and 10 2-fer burpees
time - 8:57
Cashout - 400m sprint
time - 1:22
time - 8:57
Cashout - 400m sprint
time - 1:22
9.27.10 - Monday
Snatch Balance 3-3-3-3-3
score - 83# (didn't try to go higher, just treated as warmup)
Snatch 1-1-1-1-1
max - 113# (PR!)
score - 83# (didn't try to go higher, just treated as warmup)
Snatch 1-1-1-1-1
max - 113# (PR!)
9.26.10 - Sunday
at Warnek's garage
Death by pullups
score: 17 rounds (completed 17 rounds, didn't do any in round 18 due to rips)
Death by pullups
score: 17 rounds (completed 17 rounds, didn't do any in round 18 due to rips)
9.25.10 - Saturday
Fight Gone Bad (at CFW)
order - wall ball, SDHP, Box jump, push press, row
score - 310 (PR!)
order - wall ball, SDHP, Box jump, push press, row
score - 310 (PR!)
9.23.10 - Thursday
Snatch 1-1-1-1-1-1-1
max - 103# =(
Then 9-6-3 wall burpees with 1 rope climb after each set
time - 5:00
max - 103# =(
Then 9-6-3 wall burpees with 1 rope climb after each set
time - 5:00
9.21.10 - Tuesday
at Garage
Front Squat 5-3-3-2-2-1-1
max - 170 (failed 175) (PR!)
Then "Hannah"
21-15-9 of thrusters (75#) and wallball (14#/9')
time - 6:58 (last December was 8:01)
Front Squat 5-3-3-2-2-1-1
max - 170 (failed 175) (PR!)
Then "Hannah"
21-15-9 of thrusters (75#) and wallball (14#/9')
time - 6:58 (last December was 8:01)
9.18.10 - Saturday
Coaches' Prep Course
Team AMPRAP in 12 minutes:
800m run then
Person 1 - 15 situps (abmat)
Person 2 - 80# Push Press
Person 3 - box jumps
Team AMPRAP in 12 minutes:
800m run then
Person 1 - 15 situps (abmat)
Person 2 - 80# Push Press
Person 3 - box jumps
9.16.10 - Thursday
Deadlift 3-3-3-3-3
max 225x3 (ugly!)
120 consecutive DU (PR!)
Bench Press 3-3-3-3-3
max 125x3
max 225x3 (ugly!)
120 consecutive DU (PR!)
Bench Press 3-3-3-3-3
max 125x3
9.14.10 - Tuesday
Backsquat 1-1-1-1-1-1-1
max - 200# (PR!) (by 10 pounds!)
Then - Bike ride to/from Del Val CF (~10 miles)
max - 200# (PR!) (by 10 pounds!)
Then - Bike ride to/from Del Val CF (~10 miles)
9.13.10 - Monday
sore throat / congested - allergies?
AMRAP in 10 minutes
250 row
10 DL (95#)
score - 5 + 6 DL
*rest 3 minutes*
AMRAPin 10 minutes
25 DU
5 Box jumps
10 Burpees
score - 7 + 5 DU
AMRAP in 10 minutes
250 row
10 DL (95#)
score - 5 + 6 DL
*rest 3 minutes*
AMRAPin 10 minutes
25 DU
5 Box jumps
10 Burpees
score - 7 + 5 DU
9.11.10 - Saturday
Team 9/11 WOD @ KOP (with Jen S)
500 ft bear crawl
100 step ups (21", 25# dumbbells)
100 SDHP
100 step-ups
500 ft bear crawl
200m buddy carry
time - 21:37
500 ft bear crawl
100 step ups (21", 25# dumbbells)
100 SDHP
100 step-ups
500 ft bear crawl
200m buddy carry
time - 21:37
9.8.10 - Wednesday
"MARY"
AMRAP in 20 minutes
5 HSPU
10 pistols (5R/5L)
15 pullups
score - 10 + 13 PU (PR!)
AMRAP in 20 minutes
5 HSPU
10 pistols (5R/5L)
15 pullups
score - 10 + 13 PU (PR!)
9.7.10 - Tuesday
OHS 3-3-3-3-3
Max - 135x3 (PR!)
(didn't try 140)
At 65% 1RM (88#) do 3 rds:
10 OHS
10 pushups (release hands)
time - 6:09
Max - 135x3 (PR!)
(didn't try 140)
At 65% 1RM (88#) do 3 rds:
10 OHS
10 pushups (release hands)
time - 6:09
9.4.10 - Saturday
Lululemon WOD -
0:30/0:45/1:00/0:45/0:30 at 4 stations:
Lunge, DU, Burpee, KBS (26.5#)
Garage WOD -
10-9-8-7-6-5-4-3-2-1
98# squat clean
HSPU (no plates)
Shoot throughs
Time - 30:00
0:30/0:45/1:00/0:45/0:30 at 4 stations:
Lunge, DU, Burpee, KBS (26.5#)
Garage WOD -
10-9-8-7-6-5-4-3-2-1
98# squat clean
HSPU (no plates)
Shoot throughs
Time - 30:00
9.3.10 - Friday
At Garage with Miranda
AMRAP in 10 minutes of:
200m run
10 Push press (75#)
10 Push ups
score - 4 rounds
AMRAP in 10 minutes of:
200m run
10 Push press (75#)
10 Push ups
score - 4 rounds
9.2.10 - Thursday
at Garage, with Rauseo
Deadlift 1-1-1-1-1
max - 243#
(really hurt hands with women's bar!)
Deadlift 1-1-1-1-1
max - 243#
(really hurt hands with women's bar!)
9.1.10 - Wednesday
AMRAP - wallballs in 10 minutes (14#/9')
score - 168
(approx 5 min break)
2 rounds of: 500m row & 9 bear complex (65#)
time - 10:53
score - 168
(approx 5 min break)
2 rounds of: 500m row & 9 bear complex (65#)
time - 10:53
8.31.10 - Tuesday
At CFKOP:
5 rds:
5 Clean & Jerk (105#)
10 C2B PU
time - 9:37
At garage:
Shoulder Press 1-1-1-1-1-1
max - 103#
3 rds of max HPSU (8,9,10 reps)
100 Double unders (PR!)
5 rds:
5 Clean & Jerk (105#)
10 C2B PU
time - 9:37
At garage:
Shoulder Press 1-1-1-1-1-1
max - 103#
3 rds of max HPSU (8,9,10 reps)
100 Double unders (PR!)
8.29.10 - Sunday
Plentus's Clean and Jerk Clinic
-worked with 75% max and less (video at 113#)
-practice pulling from floor keeping shoulders and hips rising at same rate
-practice pulling into hip
-worked with 75% max and less (video at 113#)
-practice pulling from floor keeping shoulders and hips rising at same rate
-practice pulling into hip
8.28.10 - Saturday
@ John's garage
200m run
20 DL (135#)
30 wallballs
40 KBS (sub 35# dumbbell swing)
50 Hang power snatch (45#)
40 KBS
30 wall ball
20 DL
200m run
time - 16:57
200m run
20 DL (135#)
30 wallballs
40 KBS (sub 35# dumbbell swing)
50 Hang power snatch (45#)
40 KBS
30 wall ball
20 DL
200m run
time - 16:57
8.27.20 - Friday
"Lynne"
5 rds max bench and max PU
- used 105# for bench, Rx is to use bodyweight
- used only BFPU
- rounds: 10/19, 9/20, 7/17, 6/16, 6/16
score - 126
5 rds max bench and max PU
- used 105# for bench, Rx is to use bodyweight
- used only BFPU
- rounds: 10/19, 9/20, 7/17, 6/16, 6/16
score - 126
8.26.10 - Thursday
Weighted PU 5-5-5-5-5
kipping = 35# vest x 5
deadhang = 35# x 1
400m walking lunge
time - 16:25 (420 lunges!)
kipping = 35# vest x 5
deadhang = 35# x 1
400m walking lunge
time - 16:25 (420 lunges!)
8.24.10 - Tuesday
21-15-9 of
OHS (75#)
KTE
time - 5:31
notes - strung first 11 KTE then lost rhythm
- strung all OHS
OHS (75#)
KTE
time - 5:31
notes - strung first 11 KTE then lost rhythm
- strung all OHS
8.20.10 - Friday
The Olympic Bar Mile
- Team workout, each person uses a 45# bar
400m run
50 reps of: BS, FS, OHS
400m run
50 reps of: SP, PP, PJ
400m run
50 reps of: HPC, Hang Pwr Snatch
400m run
time - 37:28
team - JZ, Rob Ph, Kevin, me, Mike Fab, Plentus
- Team workout, each person uses a 45# bar
400m run
50 reps of: BS, FS, OHS
400m run
50 reps of: SP, PP, PJ
400m run
50 reps of: HPC, Hang Pwr Snatch
400m run
time - 37:28
team - JZ, Rob Ph, Kevin, me, Mike Fab, Plentus
8.19.10 - Thursday
Squat Clean
max - 148# (tied PR)
note - Jason said I wasn't opening hip all the way
20 HSPU (25# plate below //)
30 BFPU
(Tried Games WOD with 135# clean and HSPU but was too tired to do the cleans!)
max - 148# (tied PR)
note - Jason said I wasn't opening hip all the way
20 HSPU (25# plate below //)
30 BFPU
(Tried Games WOD with 135# clean and HSPU but was too tired to do the cleans!)
8.17.10 - Tuesday
Isabel - Rx
time - 11:00
notes - full squat, first time Rx!
Skill - DB full squat snatch 20R/20L (15#)
time - 11:00
notes - full squat, first time Rx!
Skill - DB full squat snatch 20R/20L (15#)
8.15.10 - Sunday
Fight Gone Strongman
-Tire Pull (tire+65#)
-Farmer's carry (55# boxes)
-GHD bench press (15# bar)
-Axle DL (135#)
-Atlas stone over bar (set at 4) (90# stone)
score - 327
-Tire Pull (tire+65#)
-Farmer's carry (55# boxes)
-GHD bench press (15# bar)
-Axle DL (135#)
-Atlas stone over bar (set at 4) (90# stone)
score - 327
8.12.10 - Thursday
Push Press 3-3-3-1-1-1
max 135x1 (PR)
Front Squat 3-3-3-1-1-1
max 170# (PR)
6 rounds of:
5 thrusters (65#)
7 HPC
10 SDHP
time - 10:20
max 135x1 (PR)
Front Squat 3-3-3-1-1-1
max 170# (PR)
6 rounds of:
5 thrusters (65#)
7 HPC
10 SDHP
time - 10:20
8.10.10 - Tuesday
Split Jerk 2-2-2-2-2
max - 145x2 (PR)
(note - did 145 for 2 sets b/c form was bad - bar coming out in front of face)
Banded box squats - 12 x 2
- used 45# bar and blue band
max - 145x2 (PR)
(note - did 145 for 2 sets b/c form was bad - bar coming out in front of face)
Banded box squats - 12 x 2
- used 45# bar and blue band
8.9.10 - Monday
@ Garage
Snatch - 1 RM
max - 103# (still stuck there....!)
3 on the min for 8 min -
103# C&J
Snatch - 1 RM
max - 103# (still stuck there....!)
3 on the min for 8 min -
103# C&J
8.8.10 - Sunday
Finished building garage - lots of MU and PU!
First Garage WOD: AMRAP in 10 minutes
6 squat cleans (68#)
12 pullups
24 DU
Rounds - 5 + 2 PU
First Garage WOD: AMRAP in 10 minutes
6 squat cleans (68#)
12 pullups
24 DU
Rounds - 5 + 2 PU
8.6.10 - Friday
Skill - TGU (for form - used 18#)
Deadlift 5-5-3-3-2-1-1
max - 245# (PR)
(got 250 up but got stuck mid-thigh)
Deadlift 5-5-3-3-2-1-1
max - 245# (PR)
(got 250 up but got stuck mid-thigh)
8.5.10 - Thursday
Backsquat 1 RM
max - 190# (PR)
3 on the minute for 7 minutes:
70% 1RM snatch (used 75#)
max - 190# (PR)
3 on the minute for 7 minutes:
70% 1RM snatch (used 75#)
8.1.10 - Sunday
@ Basement
Deadlift 3-3-2-2-1-1
max 238# (PR)
@ 215 - Coach's gathering
WOD 1 - Teams of 2, 3 rds for time:
25 axle squat snatch (60#)
15 HSPU (below // on 25# plates)
time - 12:40
WOD 2 - Teams of 2, 3 rds for time:
35 axle HPC (70#)
15 ring dips
time - 8:54
WOD 3 - Teams of 2, both working
4x15 2-fer-1 wall balls (10#
250 DU
time - 6:24
Deadlift 3-3-2-2-1-1
max 238# (PR)
@ 215 - Coach's gathering
WOD 1 - Teams of 2, 3 rds for time:
25 axle squat snatch (60#)
15 HSPU (below // on 25# plates)
time - 12:40
WOD 2 - Teams of 2, 3 rds for time:
35 axle HPC (70#)
15 ring dips
time - 8:54
WOD 3 - Teams of 2, both working
4x15 2-fer-1 wall balls (10#
250 DU
time - 6:24
7.30.10 - Friday
"HELL"-EN
From 2010 CF Games:
1200m run
63 KBS (35#)
36 PU
800m run
42 KBS
24 PU
400m run
21 KBS
12 PU
Time - 24:27
From 2010 CF Games:
1200m run
63 KBS (35#)
36 PU
800m run
42 KBS
24 PU
400m run
21 KBS
12 PU
Time - 24:27
7.29.10 - Thursday
@ CFKOP, on my own
Push Press 1-1-1-1-1-1-1
max 125x1 (close to 130)
felt weak today...
Metcon: 30-20-10 reps of:
Push press (55#)
Air Squat (subbed for K2E - abs still hurt!)
Time - 5:09
Push Press 1-1-1-1-1-1-1
max 125x1 (close to 130)
felt weak today...
Metcon: 30-20-10 reps of:
Push press (55#)
Air Squat (subbed for K2E - abs still hurt!)
Time - 5:09
7.27.10 - Tuesday
21 muscle snatch
21 ring dips
1 rope climb (20')
15 muscle snatch
15 ring dips
1 rope climb
9 muscle snatch
9 ring dips
1 rope climb
time - 12:28
21 ring dips
1 rope climb (20')
15 muscle snatch
15 ring dips
1 rope climb
9 muscle snatch
9 ring dips
1 rope climb
time - 12:28
7.26.10 - Monday
Strength - OHS 3,3,3,3,3
max was 125x3, 130x2 (ran out of time or would have tried 130 again)
Metcon - 3 rds of 30 GHD situps & 21 OHS (65#)
time - 9:22
Cash out - 2 (tired) rope climbs to 15'
max was 125x3, 130x2 (ran out of time or would have tried 130 again)
Metcon - 3 rds of 30 GHD situps & 21 OHS (65#)
time - 9:22
Cash out - 2 (tired) rope climbs to 15'
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