Rest
2.8.11 - Tuesday
50 box jumps (21")
5 rope climbs (15')
100 DU
50 sit-ups
25R/25L DB snatch (25#)
50 GHD back extensions
Time - 14:49
5 rope climbs (15')
100 DU
50 sit-ups
25R/25L DB snatch (25#)
50 GHD back extensions
Time - 14:49
2.7.11 - Monday
Push Jerk 5-5-5-5-5
- from back: 125x3 (failed b/c couldn't reset on back)
- from front: 135x5
high volume today! probably did 4 sets from back and 4 sets from front
- from back: 125x3 (failed b/c couldn't reset on back)
- from front: 135x5
high volume today! probably did 4 sets from back and 4 sets from front
2.5.11 - Saturday
Sectional Training
- max height box jump: 38.25"
- Team of 4: 120 wall ball (14#/10'), rotate in 4 stations, each person does 30 box jumps (25"), 300m row, 30 KBS (1 pood), 30 S2O with 25# dumbbells), end with 120 deadlift (135#). Time: 16:10
- Bench Press 95x5, 105x5, 115x5
- Muscle ups and HSPU (5->1 MU, 1->5 HSPU) not for time
- max height box jump: 38.25"
- Team of 4: 120 wall ball (14#/10'), rotate in 4 stations, each person does 30 box jumps (25"), 300m row, 30 KBS (1 pood), 30 S2O with 25# dumbbells), end with 120 deadlift (135#). Time: 16:10
- Bench Press 95x5, 105x5, 115x5
- Muscle ups and HSPU (5->1 MU, 1->5 HSPU) not for time
2.4.11 - Friday
- Weighted Pullup - 55# (kip)
- Max deadhang pullups - 10
- Snatch 85x3, 90x3, 95x3
- Lots of rolling! Back is finally feeling a little better
- Max deadhang pullups - 10
- Snatch 85x3, 90x3, 95x3
- Lots of rolling! Back is finally feeling a little better
2.3.11 - Thursday
Sectional training
Wendler back squat
145x3 - 155x3 - 165x13
Practice Split Jerk from back
started at 85# got up to 145#
Then - 3 rounds for time
50 DU, 20 GHD sit-ups, 5 HSPU
Time - 5:44
Wendler back squat
145x3 - 155x3 - 165x13
Practice Split Jerk from back
started at 85# got up to 145#
Then - 3 rounds for time
50 DU, 20 GHD sit-ups, 5 HSPU
Time - 5:44
2.1.11 - Tuesday
Snatch balance 2 reps x 7 sets
Worked sets of 2 at 93#
KBS & snatch bal (55#)
50-10-40-8-30-6-20-4-10-2
DNF - stopped after 6 snatch bal b/c KBS were hurting my back! I keep aggravating the hybrid back muscle problem :(
Worked sets of 2 at 93#
KBS & snatch bal (55#)
50-10-40-8-30-6-20-4-10-2
DNF - stopped after 6 snatch bal b/c KBS were hurting my back! I keep aggravating the hybrid back muscle problem :(
1.31.11 - Monday
Fight Gone Bad
Order: push press, box jump, SDHP, row, wall ball
Total: 293 (missed PR by 17... I knew going into it that I was still tired from Saturday!)
Order: push press, box jump, SDHP, row, wall ball
Total: 293 (missed PR by 17... I knew going into it that I was still tired from Saturday!)
1.29.11 - Saturday
215 Affiliate team challenge - CFKOP versus Inspire
1) Challenge - consecutive muscle-ups. Score = 7 (PR!)
2) Max TGU, stand up only. Max = 65# dumbbell
3) 9-7-5 of deadlift (185#) and burpee box jump (21"). Time = 2:45
4) 10 athletes complete 30,000lbs G2O (bars loaded at 60/70/80/100lb), 10,000m row (4 rowers each to 2,500m), 400 box jumps (2 boxes @ 25" and 2 boxes @ 21"), partner carry, 400 KBS (2 KB @ 35 and 2 @ 55), partner carry. Didn't even notive the time! I snatched the 70lb bar in sets of 10, did box jumps in sets of 15. So happy with our team performance!
1) Challenge - consecutive muscle-ups. Score = 7 (PR!)
2) Max TGU, stand up only. Max = 65# dumbbell
3) 9-7-5 of deadlift (185#) and burpee box jump (21"). Time = 2:45
4) 10 athletes complete 30,000lbs G2O (bars loaded at 60/70/80/100lb), 10,000m row (4 rowers each to 2,500m), 400 box jumps (2 boxes @ 25" and 2 boxes @ 21"), partner carry, 400 KBS (2 KB @ 35 and 2 @ 55), partner carry. Didn't even notive the time! I snatched the 70lb bar in sets of 10, did box jumps in sets of 15. So happy with our team performance!
1.27.11 - Thursday
Daily WOD @ CFKOP
25 wall balls (14# / 10' (Rx+))
25 pull-ups
25 sit-ups
25 push-ups
25 KBS (35#)
1000 m row
25 KBS
25 push-ups
25 sit-ups
25 pull-ups
25 wall balls
Time - 17:40
(Row pace averaged about 2:20 :( )
Sectional Training
- 12x2 banded shoulder press (55# plus MF)
- Team WOD - 100 thrusters (95#), one person at a time, each minute starts with 5 burpees, resting teammates do burpees the whole time. Two scores - time to complete 100 thrusters & total number of burpees (not including the 5 before the thrusters). Team = Aimee, me, Miranda, Time - 17:26 & Burpees - 236
- 3 sets of 15 reverse hyper (70#)
Plus lots of shoveling! 14" of snow - shoveled my front walk, John's garage, and John's parents!
25 wall balls (14# / 10' (Rx+))
25 pull-ups
25 sit-ups
25 push-ups
25 KBS (35#)
1000 m row
25 KBS
25 push-ups
25 sit-ups
25 pull-ups
25 wall balls
Time - 17:40
(Row pace averaged about 2:20 :( )
Sectional Training
- 12x2 banded shoulder press (55# plus MF)
- Team WOD - 100 thrusters (95#), one person at a time, each minute starts with 5 burpees, resting teammates do burpees the whole time. Two scores - time to complete 100 thrusters & total number of burpees (not including the 5 before the thrusters). Team = Aimee, me, Miranda, Time - 17:26 & Burpees - 236
- 3 sets of 15 reverse hyper (70#)
Plus lots of shoveling! 14" of snow - shoveled my front walk, John's garage, and John's parents!
1.25.11 - Tuesday
"Liquid Cocaine"
5 rounds of 5 C&J (105#) and 10 C2B pull-ups
Time - 8:27 (PR!) (by 1 minute)
5 rounds of 5 C&J (105#) and 10 C2B pull-ups
Time - 8:27 (PR!) (by 1 minute)
1.24.11 - Monday
Deadlift 3-2-2-1-1-1
Max -245# (ugly! 25# off PR)
Still sore in lower back from hybrid... booo
Max -245# (ugly! 25# off PR)
Still sore in lower back from hybrid... booo
1.22.11 - Saturday
Sectionals training
- Partner wod - 25 min amrap of: 10 KBS (Rx+ at 45#), 5 C2B pull-ups, 10 sandbag burpees, 5 box jumps (Rx+ at 25"). One person works at a time, each person completes a full round. Nikki = 7 rds + 10/5/10, Vinny = 7 rds
- Too tired to do Wendler but did DL 185x5 and 195x5. Will have to do next week :(
- Partner wod - 25 min amrap of: 10 KBS (Rx+ at 45#), 5 C2B pull-ups, 10 sandbag burpees, 5 box jumps (Rx+ at 25"). One person works at a time, each person completes a full round. Nikki = 7 rds + 10/5/10, Vinny = 7 rds
- Too tired to do Wendler but did DL 185x5 and 195x5. Will have to do next week :(
11.21.11 - Friday
Yesterday's KOP WOD - "A Party with a few Ladies"
500m row
21 KBS (35#)
12 Pullups
15 C&J (95#)
30 box jumps
30 wall ball (14#/10' (Rx+))
50 double unders
50 sit-ups (abmat, butterfly)
time - 12:18
500m row
21 KBS (35#)
12 Pullups
15 C&J (95#)
30 box jumps
30 wall ball (14#/10' (Rx+))
50 double unders
50 sit-ups (abmat, butterfly)
time - 12:18
1.20.11 - Thursday
Sectional Training
- Wendler back squats, re-did week 1 b/c it had been so long. Jan 6 got 10 @ 155#, today got 13
- 3 sets of 15 reverse hyper (70#)
- 2 sets of 10 GHD, 2 sets of 10 kipping T2B
- At 50% 1RM hang power clean (75#), 5 HPC on the first minute, 6 on the 2nd, etc... finished 13 reps
- Wendler back squats, re-did week 1 b/c it had been so long. Jan 6 got 10 @ 155#, today got 13
- 3 sets of 15 reverse hyper (70#)
- 2 sets of 10 GHD, 2 sets of 10 kipping T2B
- At 50% 1RM hang power clean (75#), 5 HPC on the first minute, 6 on the 2nd, etc... finished 13 reps
1.15.11 - Saturday
Hybrid Partner Challenge
1) First event - partner deadlifts. Tied in 2nd place with 550#.
2) Second event - 5-4-3-2-1 of tire flips (740# HWW) and log clean and jerk (each partner, 95#). 2nd place due to being one of two teams to finish in the 10 min time cap.
3) Third event - top 6 teams only - Shuttle. Had to carry yokes, kettlebells, sandbags, stacks of plates, etc. Probably about 1500 lbs total. 2nd place.
4) Fourth event - top 3 teams only - back squats and burpees. One partner does 20 burpees while the other backsquats, 4 rounds. We used 115# and got 140 reps. Two scores - finish time and total of squat x load.
Final placement - 3rd out of 10 heavy weight women's teams!
1) First event - partner deadlifts. Tied in 2nd place with 550#.
2) Second event - 5-4-3-2-1 of tire flips (740# HWW) and log clean and jerk (each partner, 95#). 2nd place due to being one of two teams to finish in the 10 min time cap.
3) Third event - top 6 teams only - Shuttle. Had to carry yokes, kettlebells, sandbags, stacks of plates, etc. Probably about 1500 lbs total. 2nd place.
4) Fourth event - top 3 teams only - back squats and burpees. One partner does 20 burpees while the other backsquats, 4 rounds. We used 115# and got 140 reps. Two scores - finish time and total of squat x load.
Final placement - 3rd out of 10 heavy weight women's teams!
1.13.11 - Thursday
OHS 140#x3 (PR!)
note - couldn't get 145 overhead!
Sectional training
- skipped wendler due to hybrid
- 2RM box squat - 155#
- 6 rope climb
note - couldn't get 145 overhead!
Sectional training
- skipped wendler due to hybrid
- 2RM box squat - 155#
- 6 rope climb
1.12.11 - Wednesday
Rest day but did a snow wod with Kerry and Larry! 5 rounds of: climbing (on swing set), burpee pullups, medball clean into throw. Approximately 10 min
1.11.11 - Tuesday
"lynne"
score - 140 using 110# (87% bw)
bench press - 8, 8, 5, 3, 4
pullups - 26, 26, 22, 20, 18
1.10.11 - Monday
Sectional assistance work:
- 2 (squat) cleans on the minute for 7 min at 75% 1RM (118#)
- 3 x 20 reverse hyper
- 3 rds not for time of 3 MU and 3 HSPU
(did 2 rds kipping consecutive and 1 rd deadhang)
- 2 (squat) cleans on the minute for 7 min at 75% 1RM (118#)
- 3 x 20 reverse hyper
- 3 rds not for time of 3 MU and 3 HSPU
(did 2 rds kipping consecutive and 1 rd deadhang)
1.8.11 - Saturday
Sectional training - team wod
2 people, one work at a time, complete 100 DU then 25 DL (225/155). Then in remainder of 7 minutes alternate DL and DU for reps.
Score - 282 (Jerry 104, me 178)
4 rds of 10 GHD and 10 HSPU
time - 6:30
2 people, one work at a time, complete 100 DU then 25 DL (225/155). Then in remainder of 7 minutes alternate DL and DU for reps.
Score - 282 (Jerry 104, me 178)
4 rds of 10 GHD and 10 HSPU
time - 6:30
1.6.11 - Thursday
Wendler Back Squat
135x5, 145x5, 155x10
Wendler Snatch
75x5, 80x5, 85x5
Assistance work - 3 rds not for time:
90# Atlas Stone G2S
10 GHD sit-ups
30 seconds L-sit hold
135x5, 145x5, 155x10
Wendler Snatch
75x5, 80x5, 85x5
Assistance work - 3 rds not for time:
90# Atlas Stone G2S
10 GHD sit-ups
30 seconds L-sit hold
12.31.10 - Friday
Open Gym
3 rounds for time:
5 deadhang PU
10 pushups
15 hang power snatch (45#)
time - 10:10
3 rounds for time:
5 deadhang PU
10 pushups
15 hang power snatch (45#)
time - 10:10
12.28.10 - Tuesday
500 m row
21 OHS (75#)
500 m row
15 OHS
500 m row
9 OHS
time - 11:45
(sucked! couldn't do OHS at all!)
21 OHS (75#)
500 m row
15 OHS
500 m row
9 OHS
time - 11:45
(sucked! couldn't do OHS at all!)
12.26.10 - Sunday
12 days of Christmas (new KOP version)
time - 44:27
chipped tooth! lost about 2-3 minutes
time - 44:27
chipped tooth! lost about 2-3 minutes
12.24.10 - Friday
at CFW - "The Chief"
5-4-4-4-4 = 21 rds
(not very good... did better last year... grrr)
5-4-4-4-4 = 21 rds
(not very good... did better last year... grrr)
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)
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