Rest, plus 100 push-up challenge w/ John
John - 4:55
Me - 6:42
4.8.11 - Friday
5 Rounds for time of: 20 DU, 10 Pull-ups, 5 Deadlifts (205#/)
Time - 9:16
(ugly deads!!)
Time - 9:16
(ugly deads!!)
4.7.11 - Thursday
Opens WOD 3
5 min AMRAP of one 110# squat clean and one jerk (or thruster)
Score: 25 rounds (50 reps)
5 min AMRAP of one 110# squat clean and one jerk (or thruster)
Score: 25 rounds (50 reps)
4.4.11 - Monday
3 rounds for time: 10 deadhang pull-ups, 15 squat cleans (95#)
Time: 9:45
(really sore from weekend competition! but wanted deadhang work)
Time: 9:45
(really sore from weekend competition! but wanted deadhang work)
4.3.11 - Sunday
South Philly Rumble with John, Mike V, and Cate
WOD 1 -1 guy and 1 girl do max squat snatch, 1 guy and girl do max front squat (3 attempts)
Score: 115 squat snatch (PR!)
Team Score - 4th place
WOD 2 - As a team of 4, all 4 can work at a time but only 1 per exercise, complete in ANY order: 2k row, 100 pull-ups (chest to bar for guys), 100 thrusters (65/95), 150 KBS (35/55), 200 burpees
Time: 12:42
Team Score - 4th place
WOD 3 - Team of 4, 1 girl and 1 guy work at a time, complete in order: 300 DU, 200 box jumps, 100 wall balls (all to 10' mark), 75 G2O (95/135), 30 HSPU, 20 MU. Team must hold a 70# KB the entire time, 10 second penalty if it hits the ground
Time: 12-something
Team Score - 1st place!
Overall tied for 1st place! Took home 2nd place trophy b/c lost to 610 in flip cup :)
WOD 1 -1 guy and 1 girl do max squat snatch, 1 guy and girl do max front squat (3 attempts)
Score: 115 squat snatch (PR!)
Team Score - 4th place
WOD 2 - As a team of 4, all 4 can work at a time but only 1 per exercise, complete in ANY order: 2k row, 100 pull-ups (chest to bar for guys), 100 thrusters (65/95), 150 KBS (35/55), 200 burpees
Time: 12:42
Team Score - 4th place
WOD 3 - Team of 4, 1 girl and 1 guy work at a time, complete in order: 300 DU, 200 box jumps, 100 wall balls (all to 10' mark), 75 G2O (95/135), 30 HSPU, 20 MU. Team must hold a 70# KB the entire time, 10 second penalty if it hits the ground
Time: 12-something
Team Score - 1st place!
Overall tied for 1st place! Took home 2nd place trophy b/c lost to 610 in flip cup :)
4.1.11 - Friday
Partner WOD - 5 rounds for time of 1000m row, 40 KBS (Rx+ at 45#), 40 wall balls (14#/10')
Time - 40:30
Time - 40:30
3.31.11 - Thursday
Opens WOD 2
15 min AMRAP of 9 DL (100#), 12 push-ups (hand release), 15 box jumps (20")
score - 10 rounds + 3 push-ups
15 min AMRAP of 9 DL (100#), 12 push-ups (hand release), 15 box jumps (20")
score - 10 rounds + 3 push-ups
3.26.11 - Saturday
Team Sectional Training
- Team of 6, each person pulls sled (95/135) while the others do atlas stones, tire flip + 5 burpees, farmers carry + 7 clap push-ups, and wall ascents (6'/8') for points
- Team of 6, each person pulls sled (95/135) while the others do atlas stones, tire flip + 5 burpees, farmers carry + 7 clap push-ups, and wall ascents (6'/8') for points
3.24.11 - Thursday
Re-did Open WOD 11.1 - 10 min AMRAP of 30 DU & 15 G2O (55#)
Score - 6 rds 30 DU 1 snatch
Score - 6 rds 30 DU 1 snatch
3.23.11 - Wednesday
3 rds: 30 box jumps (21"), 30 push press (53#, scaled from 75#), 30 pull-ups
time - 13:51
time - 13:51
3.21.11 - Monday
Banded box squats - 5 sets of 2 - at 115# & 135#, blue bands knotted
Banded dead lifts - 12 sets of 2 - focus on speed at 145#
Banded dead lifts - 12 sets of 2 - focus on speed at 145#
3.19.11 - Saturday
CrossFit Open WOD 1 @ CF Del Val
10 min AMRAP: 30 DU & 15 ground to overhead (55#)
score - 6 rds + 14 DU
10 min AMRAP: 30 DU & 15 ground to overhead (55#)
score - 6 rds + 14 DU
3.17.11 - Thursday
@ Naples Hospital Gym
- About 10 minutes on rowing form
- Worked power snatch form (45#)
- Lots of rolling, stretching
@ beach
5 sand sprints ~ 75m each
- About 10 minutes on rowing form
- Worked power snatch form (45#)
- Lots of rolling, stretching
@ beach
5 sand sprints ~ 75m each
3.15.11 - Tuesday
@ Naples hospital gym w/ Ian!
- 5 dead lift, 5 hang power clean, 5 push press, 5 front squat. Work up to max weight. Results - 65, 85, 105 (stopped there b/c with no chalk the HPC were getting very slippery!)
- 5 rounds not for time of: 10 OHS (65#) and 10 push-ups (consecutive)
- Assistance work - 10 incline sit-ups and 20 back extensions, 3 sets
3.14.11 - Monday
@CrossFit Redline
400m run, 1 rope climb, 50 squats, 40 sit-ups, 30 push-ups, 20 pull-ups, 10 burpees
Time - 6:02
400m run, 1 rope climb, 50 squats, 40 sit-ups, 30 push-ups, 20 pull-ups, 10 burpees
Time - 6:02
3.11.10 - Friday
5 rounds of: 1 rope climb, 10 kbs (55#), 10 snatch (65#)
Time - 10:35 (4 rounds only - tight back!)
3.10.11 - Thursday
Sectional Training
- From main page - 12 min amrap of 115# bench press (scaled from 125#), 3 reps and 155# back squat, 5 reps. Score - 9 rounds + 2 bench press. Notes - connected all back squats but was down to 1 rep bench at a time
- Mini wod to work on weaknesses - 15-10-5 of KBS (55#) and GHD sit-ups. Consecutive but not for time.
- 5 sets of 10 consecutive push-ups, not for time
- From main page - 12 min amrap of 115# bench press (scaled from 125#), 3 reps and 155# back squat, 5 reps. Score - 9 rounds + 2 bench press. Notes - connected all back squats but was down to 1 rep bench at a time
- Mini wod to work on weaknesses - 15-10-5 of KBS (55#) and GHD sit-ups. Consecutive but not for time.
- 5 sets of 10 consecutive push-ups, not for time
3.8.11 - Tuesday
Buy-in: Six 8' wall climbs
WOD: AMRAP in 7 minutes of 65# push press (from floor)
Score: 105
Cash-out: Max consecutive DU. Score = 125 (PR!)
WOD: AMRAP in 7 minutes of 65# push press (from floor)
Score: 105
Cash-out: Max consecutive DU. Score = 125 (PR!)
3.5.11 - Saturday
Team sectional training
1) Team of 4, 400 m run with 2 sandbags then in remainder of 10 min each team member must find 1RM ground to shoulder. My squat clean = 155
2) Team of 4, prowler pushes (90# on prowler for women) and overhead walk (95# for women), each member does 3 rounds
1) Team of 4, 400 m run with 2 sandbags then in remainder of 10 min each team member must find 1RM ground to shoulder. My squat clean = 155
2) Team of 4, prowler pushes (90# on prowler for women) and overhead walk (95# for women), each member does 3 rounds
3.3.11 - Thursday
Open Gym:
Yack in the Box - 3 rds of 30 wall balls (8') and 15 C&J (75#)
time - 8:57 (3 min PR!)
Yack in the Box - 3 rds of 30 wall balls (8') and 15 C&J (75#)
time - 8:57 (3 min PR!)
2.28.11 - Monday
@ the garage
- Front squats 165x1, three times (stopped there to keep good form)
- Hang power snatch - 93x1 three times, 98x1 once (ugly!)
- Aimee's sectional training WOD: 2 min C&J (105#), 30 sec rest, 2 min C2B PU, 30 sec rest, 2 min OHS (105#). Score - 13, 26, 8 (wrists hurts alot on OHS!)
- Front squats 165x1, three times (stopped there to keep good form)
- Hang power snatch - 93x1 three times, 98x1 once (ugly!)
- Aimee's sectional training WOD: 2 min C&J (105#), 30 sec rest, 2 min C2B PU, 30 sec rest, 2 min OHS (105#). Score - 13, 26, 8 (wrists hurts alot on OHS!)
2.24.11 - Thursday
Sectional Training
- Wendler back squat 135x4, 1x355, 175x7
- Wendler dead lift 185x5, 205x3, 225x4 (was supposed to do 235! first time deadlifting since hybrid)
- Muscle-up practice (working on less of a false grip) - 15 MU
- Wendler back squat 135x4, 1x355, 175x7
- Wendler dead lift 185x5, 205x3, 225x4 (was supposed to do 235! first time deadlifting since hybrid)
- Muscle-up practice (working on less of a false grip) - 15 MU
2.22.11 - Tuesday
500M Row (PR!) time=1:55
3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows
500M Row
time - 10:49
3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows
500M Row
time - 10:49
2.21.11 - Monday
Partner wod - Six 100' tire pulls (45#), one partner snatches (83#) while partner pulls. My snatches - 30
Partner DT - 10 rounds (5 each) of:
12 DL, 9 HPC, 6 Push Jerks (105#)
Time - 15:59 (with Dominic)
Partner DT - 10 rounds (5 each) of:
12 DL, 9 HPC, 6 Push Jerks (105#)
Time - 15:59 (with Dominic)
2.16.11 - Wednesday
"Nikki"
1000m row, 25 OHS (95#), 25 toes through rings, 25 KBS (55#), 25 GHD
time - 12:29
1000m row, 25 OHS (95#), 25 toes through rings, 25 KBS (55#), 25 GHD
time - 12:29
2.12.11 - Saturday
Sectional Training - As a team of 4, 2 people working at a time, complete: 4000m row, 60 G2S atlas stones + 54m carry, 400 burpees. 1 stone and 1 rower per team. Team: Sam B, Aimee, me, Emily (CF Explode).
Time: 26:27
Time: 26:27
2.9.11 - Thursday
Fran!!
Time: 3:49 (PR!) - butterfly pull-ups!
Sectional training
- Wendler snatch 80x3-85x3-90x3
- Snatch 95x1, 100x1
- Row 5000m - Time: 23:36 (PR!)
Time: 3:49 (PR!) - butterfly pull-ups!
Sectional training
- Wendler snatch 80x3-85x3-90x3
- Snatch 95x1, 100x1
- Row 5000m - Time: 23:36 (PR!)
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)
1) First event - partner deadlifts. Tied in 2nd place with 550#.
2)
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)
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