12.17.10 - Friday
100 DU then
AMRAP in 12 minutes of:
- 5 S2O (95#)
- 5 ring dips
- 5L/5R pistols
100 DU
time - 14:30 (7 rds)
AMRAP in 12 minutes of:
- 5 S2O (95#)
- 5 ring dips
- 5L/5R pistols
100 DU
time - 14:30 (7 rds)
12.14.10 - Tuesday
Front Squat 3-3-3-3-3
max - 150x3 (ass-to-ankle)
Then AMRAP in 5 min of: 1 squat clean and 3 FS at 50% 1RM
rounds - 16 @ 75#
max - 150x3 (ass-to-ankle)
Then AMRAP in 5 min of: 1 squat clean and 3 FS at 50% 1RM
rounds - 16 @ 75#
12.10.10 - Friday
Snatch 5-5-3-2-1-1-1
max - 110#
(skipped 2000 m row b/c ran out of time and had to coach)
max - 110#
(skipped 2000 m row b/c ran out of time and had to coach)
12.7.10 - Tuesday
Shoulder Press 1-1-1-1-1
max - 105#
(closest I've gotten to 107.5#)
Push Press 3-3-3-3-3
max - 125x3
max - 105#
(closest I've gotten to 107.5#)
Push Press 3-3-3-3-3
max - 125x3
11.30.10 - Tuesday
Regional Individual Chipper
50 box jumps (21")
40 KBS
30 sandbag burpees
20 sandbag cleans (35#, full squat)
10 DB S2O (40#)
20 sandbag cleans
30 sandbag burpees
40 KBS
50 box jumps
time - 17:04
50 box jumps (21")
40 KBS
30 sandbag burpees
20 sandbag cleans (35#, full squat)
10 DB S2O (40#)
20 sandbag cleans
30 sandbag burpees
40 KBS
50 box jumps
time - 17:04
11.28.10 - Sunday
The CF Football Chief - at CFW
6 rounds, used 125# for cleans
score: 3-3-3-3-3-2 = 20 rounds
6 rounds, used 125# for cleans
score: 3-3-3-3-3-2 = 20 rounds
11.27.10 - Saturday
@ Hybrid Athletics
- yoke carry 340 lbs
- 8 atlas stone G2S (95#) plus 30 burpess for time
- circuit with McKenna, Steph, and John, 1 min at each station with 30 second transition, 3 rds:
- GHD situps
- double unders
- KBS (1 pood)
- DB hang squat clean and thruster (30#)
- 5 min of muscle ups - score = 17
- yoke carry 340 lbs
- 8 atlas stone G2S (95#) plus 30 burpess for time
- circuit with McKenna, Steph, and John, 1 min at each station with 30 second transition, 3 rds:
- GHD situps
- double unders
- KBS (1 pood)
- DB hang squat clean and thruster (30#)
- 5 min of muscle ups - score = 17
11.26.10 - Friday
@ CF Watertown
"The Seven" (time limit 30 min)
completed 4 rds plus HPSU, thrusters, K2E, Dl, and burpees in the 5th rd (didn't get KBS or pullups)
"The Seven" (time limit 30 min)
completed 4 rds plus HPSU, thrusters, K2E, Dl, and burpees in the 5th rd (didn't get KBS or pullups)
11.23.10 - Tuesday
Back Squat 3-3-3-3-3-3-3
max - 175x3
(very sore and tired coming in to today)
Flight simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU
time - 11:12
max - 175x3
(very sore and tired coming in to today)
Flight simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU
time - 11:12
11.20.10 - Saturday
WOD 'n WINGS at CF Apex
As a team - 600 m run carrying KB and medball, 150 PU, 200 KBS, 150 box jumps, 2000 m row, 600 wall balls
time - 33 minutes
As a team - 600 m run carrying KB and medball, 150 PU, 200 KBS, 150 box jumps, 2000 m row, 600 wall balls
time - 33 minutes
11.19.10 - Friday
400 m farmer's carry
21-15-9 weighted lunge and thrusters (30# DB)
400 m farmer's carry
time - 13:57
21-15-9 weighted lunge and thrusters (30# DB)
400 m farmer's carry
time - 13:57
11.17.10 - Wednesday
CrossFit Total
Back squat - 200# (tied PR)
Shoulder Press - 105# (tied PR)
Deadlift - 260# (5# under PR)
Total - 565 (PR!)
Back squat - 200# (tied PR)
Shoulder Press - 105# (tied PR)
Deadlift - 260# (5# under PR)
Total - 565 (PR!)
11.16.10 - Tuesday
90 sec burpees for reps
AMRAP in 15 min of:
- 15 K2E
- 10 box jumps 25# (Rx+)
- 5 SDHP (65#)
90 sec burpees
score: 30,6,24 = 60
AMRAP in 15 min of:
- 15 K2E
- 10 box jumps 25# (Rx+)
- 5 SDHP (65#)
90 sec burpees
score: 30,6,24 = 60
11.15.10 - Monday
3 rds at 85#
- 7 front squat
- 7 power snatch
- 7 OHS
- 7 burpee lat jump over bar
time - 10:49
- 3 hours later -
Thrusters 3-3-3-1-1-1 (off the rack)
1RM - 140# (PR!)
- 7 front squat
- 7 power snatch
- 7 OHS
- 7 burpee lat jump over bar
time - 10:49
- 3 hours later -
Thrusters 3-3-3-1-1-1 (off the rack)
1RM - 140# (PR!)
11.12.10 - Friday
WODS from Mid Atlantic Challenge (@ CFKOP)
WOD 1 - time 6:53
(didn't have to catch ball each time)
WOD 3 - time 2:47
(rowed faster, ~1:53 pace, but tripped on wall balls)
WOD 1 - time 6:53
(didn't have to catch ball each time)
WOD 3 - time 2:47
(rowed faster, ~1:53 pace, but tripped on wall balls)
11.11.10 - Thursday
Push Jerk 5-5-3-3-1-1-1-1
max - 150#
3 rds:
- 5 HSPU (on 25# plates)
- 5 HPC (95#)
- 50 DU
time - 6:38
max - 150#
3 rds:
- 5 HSPU (on 25# plates)
- 5 HPC (95#)
- 50 DU
time - 6:38
11.8.10 - Monday
Fight Gone Worse:
- MU
- Back Squat (95#)
- pistols
- push press (55#)
- mountain climbers
~80% intensity / recovery
score - 473
- MU
- Back Squat (95#)
- pistols
- push press (55#)
- mountain climbers
~80% intensity / recovery
score - 473
11.7.10 - Sunday
Mid Atlantic Hopper Challenge
WOD 4:
AMRAP in 7 minutes of:
- 5 push jerk (95#)
- 12 KBS (1 pood)
- 7 burpees (tap heels)
score - 4 rds + 4 burpees
WOD 5: Top 10 women only
34 DL @ 95#
48 pushups (release hands)
19 ring dips
4 snatches (95#)
37 toes to bar
45 push press (55#)
43 pullups
time - 18:32
(had a really hard time with the snatches)
WOD 4:
AMRAP in 7 minutes of:
- 5 push jerk (95#)
- 12 KBS (1 pood)
- 7 burpees (tap heels)
score - 4 rds + 4 burpees
WOD 5: Top 10 women only
34 DL @ 95#
48 pushups (release hands)
19 ring dips
4 snatches (95#)
37 toes to bar
45 push press (55#)
43 pullups
time - 18:32
(had a really hard time with the snatches)
11.6.10 - Saturday
Mid Atlantic Hopper Challenge
WOD 1: 30-20-10 of wallballs (14#,10') and HPC (65#)
time - 7:32
WOD 2: 3 min of back squat (135#) for reps
score - 40
WOD 3: Row 500m then 44 DU
time - 2:40
(note - rowed ~ 1:58 pace, strung all 44 DU)
WOD 1: 30-20-10 of wallballs (14#,10') and HPC (65#)
time - 7:32
WOD 2: 3 min of back squat (135#) for reps
score - 40
WOD 3: Row 500m then 44 DU
time - 2:40
(note - rowed ~ 1:58 pace, strung all 44 DU)
11.1.10 - Monday
100 OHS & 100 push press (65#)
time - 13:51
(could divide any way, I did 10 rounds of 10 & 10)
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
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