12.8.11 - Thursday

Rest - ouchie back

12.6.11 - Tuesday

Squat snatch - 118# (PR!)
Felt easy but then 123 just wouldn't go up. too tired.

Max rope climbs in 3 min - 9

12.5.11 - Monday

"300"
Time - 16:04 Rx (PR!)
back hurt on 95# deads but could do about 10 at a time...

12.4.11 - Sunday

10 rounds of 10 back squat (95#), 10->1 HPSU
time - 13:36
(lower back still hurt but not too bad for 95# squats)

12.2.11 - Friday

"Jackie" - 9:43 Rx

12.1.11 - Thursday

Rest / tried to deadlift but 185 felt like 225 so I did about 5 lifts and stopped :(

11.29.11 - Tuesday

200 burpees for time
13:37

11.28.11 - Monday

The Bear Complex - 105# (PR!)

11.27.11 - Sunday

Rest - rake leaves!

11.26.11 - Saturday

Power Clean 150#

11.23.11 - Wednesday

17-13-11-7-5-3 power snatch (65#)
3-5-7-11-13-17 thruster
Time - 13:54 (back limited - majorly tight!)

11.22.11 - Tuesday

Turkish Get up (40L, 50R)
then
Banded box squat 12x2 (105#, mm wrapped twice)

11.21.11 - Monday

21-15-9 of deadlift (185#), box jump (20"), pull ups
time - 12:02

11.19.11 - Saturday

5 x 400m sprint
Nikki 1:23, 1:32, 1:37, 1:39, 1:33

11.16.11 - Wednesday

For time complete:

• 30 burpees
• 30 hang power clean (95/65#)
• 30 box jumps
• 30 overhead walking lunge (45/25#)
• 30 double unders
• 30 kettlebell swing (53/35#)
• 30 push ups
• 30 wall balls (20/14#)
• 30 toes through rings
• 30 one-arm dumbbell power snatch (40/25#)

Time - 16:52 Rx
(very very sore from back squats on monday!)

11.15.11 - Tuesday

Push Press 145# (PR!)
Then
10->1 push press, situps
Time - 5:03 @ 70#

11.14.11 - Monday

5 rds for max reps of bodyweight back squat & DU, complete recovery between rounds

Score - (131, DU) 30+15, 21+16, 20+8, 11+27, 16+19

11.13.11 - Sunday

Rest / engagement pics at ICA

11.11.11 - Friday

REST (butt arm again!)

11.9.11 - Wednesday

Scaled Nancy -
3 rds for time of 15 OHS (45#) and 400m run
Time - 7:55

11.8.11 - Tuesday

Banded platform deadlift - 12x1 at 145# and mental floss, standing on 100# plate
Then
20 zercher DL at 75#

11.7.11 - Monday

Angie
100 pullups, 100 push ups, 100 sit ups, 100 squat
Time: 18:40 Rx (PR!)

11.4.11 - Friday

21-15-9 of:
KB swing (35#)
KB goblet squat
KB snatch R
KB snatch L

Time - 9:26 Rx

11.3.11 - Thursday

Run 200m
3 thrusters (95#)
Run 200m
6 thrusters
Run 200m
9 thrusters
Run 200m
12 thrusters
Run 200m
15 thrusters

Time - 14:16 Rx

Really tired today! Did not kill it...

11.2.11 - Wednesday

20 skin the cats

The Flight Simulator
Time = 11:54 (not a PR)

11.1.11 - Tuesday

Power Snatch - 105#
Snatch Bal - 110#

10.31.11 - Monday

REST - Halloween!

10.29.11 - Saturday

CF Total
Back Squat 205 (tied PR)
Shoulder Press 105
Deadlift 250

Total - 560

10.28.11 - Friday

Mainpage WOD with Mike V, John, Kev, changed from 5 rds to AMRAP in 40 minutes:
200m run
7 HSPU
200m run
7 muscle ups
200m run
30 sec L-sit hold
200m run
20 pistols

Score: 4 rds + 4 MU

10.26.11 - Wednesday

AMRAP in 15 minutes of:
2 wall climb
8 toes to bar
10 box jumps (24")
Score: 10 + 2 Rx

10.25.11 - Tuesday

Bench press 3-3-3-3-3
Max: 120#

5 rounds for time of: 10 push ups, 20 DU
Time: 4:00

10.24.11 - Monday

3 rounds for time of:
5 2-fer MU
10 2-fer snatch (65#)
15 2-fer wall ball
Time: 18:12 Rx

10.21.11 - Friday

Grace
3:14 Rx

10.20.11 - Thursday

21 pull ups, 21 sit ups, 100ft walking lunge
18-18-100
15-15-100
12-12-100
9-9-100
6-6-100
3-3-100
time: 12:05 Rx (strung all PU)

10.18.11 - Tuesday

10 rep max ohs - 115#
then max 500m row - 1:53 (PR!)

10.17.11 - monday

3 rds 400m run, 15 KBS (53#), 15 ring rows (from parallel)
Time - 12:16

10.16.11 - Sunday

12x2 banded box back squat (115#, black bands looped once)
Bamboo bench press - 15RM - 60#
Bamboo OHS - 3 RM - 65#
Max weight box jump (16") - 120#
Max ring support hold - 1:08

10.12.11 - Wednesday

C&J - 145# then stopped b/c didn't feel great, didn't have vibrams or lifting shoes

10.11.11 - tuesday

ICA Tabata Day! KBS, Jumping PU, 10m shuttle run, push ups
Score - Nik Rx+ (45# KB) 71 / 90 / 42 / 61 = 264

10.10.11 - Monday

“The End” (modified from the 2011 Reebok CrossFit Games chipper)
For time, complete:

• 20 calorie row
• 20 wall balls (20/14# both to 10′)
• 20 toes to bar
• 20 box jumps (24/20″)
• 20 KB SDHP (70/55#)
• 20 burpees
• 20 push jerk (115/75#)
• 120 ft backwards sled pull (165/110#)

Time - 11:47 Rx

10.7.11 - Friday

45 Deadlift (185), 45 HPSU, 45 C2B PU, 5 rope climbs, complete for time in any order
Time - 20:47 Rx

10.5.11 - Wednesday

The Chief
5-5-4-5-5 = 24 rds

10.4.11 - Tuesday

Push Press 2-2-2-2-2-2
Then Assistance: 400m sled drag (25% 1RM) and 200 sit ups
Nik 130, 90, n/a (i promise to do 200 at home!)

10.3.11 - Monday

Team Small
3 rds of: 1000m row, 50 burpees, 50 box jumps, 800m run
Nikki and Tom (ouchie) – 29:55 Rx (1 full round + 2 rds just Nikki @ 1/2 reps)

10.2.11 - Sunday

Rest

10.1.11 - Saturday

5 rds for time of 7 ring dips, 14 push press (65#), 21 DU
Time - 9:28 Rx

9.30.11 - Friday

Platform Deadlift 12 sets of 1 at 80% 1RM
(used 200#)
Then
Sprint 400m then max deadlifts at 95#
(53 reps)

9.29.11 - Thursday

Rest

9.27.11 - Tuesday

Max height box jump - 41" (on the diagonal) (PR!)

Then back squat 3-3-3-3-3
Max - 185 x 3

9.26.11 - Monday

AMRAP in 20 minutes of 2 muscle ups, 4 power snatch (95#), 200m run
Score - 7+6 Rx

9.24.11 - Saturday

1RM clean
Did a few cleans up to 145#

9.22.11 - Thursday

25-20-15-10-5 of:

• Push up (Men’s Rx = clapping)
  
• Sit up
• Hang Power Clean (95/65#)

 One rope climb after each round

Time - 11:39 Rx

9.21.11 - Wednesday

REST

9.20.11 - Tuesday

"The Baseline"  - 4:57

Then Sumo-deadlift 1 RM
score: 245 (no where near my former max, but it felt heavvvvy)

9.19.11 - Monday

Gymnastics Day! I rested but coached so still got sore :)

9.17.11 - Saturday

FIGHT GONE BAD at Iron Cross Athletics
Complete 3 rounds of:

• Wall ball (20/14# to 10/9′)
• Sumo deadlift high pull (75/55#)
• Box jump (20/16″)
• Push Press (75/55#)
• Row (for calories)

325 Rx (felt really tired - didn't push that much!)

9.16.11 - Friday

Banded box squats 12 sets of 2 @ 100# with black band

30 deadhang pull-ups

9.15.11 - Thursday

"Diane: - 6:48
1 minute off my PR :(  HPSU weren't very strong

9.13.11 - Tuesday

Split Jerk - 165# (PR!)
then 500 DU for time  - 9:25

9.12.11 - Monday

"Kelly" - scaled to 3 rounds (20" box, 14# to 9' wall balls)
Time: 16:24

9.10.11 - Saturday

215 Partner Challenge (with John)
(1) 42-30-18 OHS (95/65) and pull-ups
Time: 4:52 (2nd place!)

(2) 530m sandbag run (30#), 50 situps, 50 kbs (53/35)
Time: 16:09

(3) 10 rope climbs, 40 squat clean (115/75), 80 wall ball (20/14# to 10/8'), 150 DU, 8 lengths walking lunge (45/25#), 2000m row
Time: 17:44

9.7.11 - Wednesday

70 KBS (35#), 60 burpees, 50 S2O (55#), 40 DU, 30 sit ups, 20 ring pushups, 10 keg to shoulder (75#)
Time:16:56

9.6.11 - Tuesday

Hang Power Clean 3-3-3-3-3
Max: 143x3

Run 1 mile for time
Time: 7:20

9.5.11 - Monday

Banded front squat 12 x 2 @ 85#

10 HPSU on the rings! (started from headstand on floor)

9.3.11 - Saturday

31 Heroes WOD
Partner 1: 8 thrusters (105#), 6 rope climbs, 11 box jumps (24")
Partner 2: 400m run with 25# sandbag
Rounds: 4+14 (me and Killa)

9.2.11 - Friday

At CFKOP with Aimee and Cate
AMRAP in 15 minutes of
5 partner deadlifts (425#)
5 partner clean and jerks (185)
1 banded sprint

9.1.11 - Thursday

REST

8.31.11 - Wednesday

400 m farmers carry (35#) then in remainder of 20 minutes complete AMRAP of 5 front squats (85#), 7 toes to bar
score- 14 rounds + 8 reps

8.30.11 - Tuesday

Snatch 1-1-1-1-1-1-1
Tied PR - 115lb

Snatch 2 on the minute for 8 minutes 95#

8.29.11 - Monday

3x 800m sprint and 1x400m sled drag (35% deadlift on sled)
Times - 3:19 (PR!) / 3:28 / 3:33 / 8:09 (90#)

8.28.11 - Sunday

Rest

8.27.11 - Saturday

GRAND OPENING WOD!
5 rounds for time of: 7 bar-facing burpees, 14 OHS (95/65#)
followed immediately by max handstand hold (every second held is a second off your time)
Time: 6:52-1:00=5:52

8.26.11 - Friday

Bench Press 1-1-1-1-1-1-1
Max - 135# (PR!)

3 rds for time of 20 floor press, 20 floor wipers (50% 1RM)
Time - 8:16 at 68#

8.25.11 - Thursday

rest

8.24.11 - Wednesday

REST

8.23.11 - Tuesday

@ Knoxville Greenway
1 mile run - 8:30 (downhill)
Rest 3 min
1 mile run - 9:40 (uphill)

8.22.11 - Monday

@ CrossFit K-Town
Max clean and jerk
Max - 155# (full squat)

Then - 30 c&j for time
I used 85# - time = 2:57

8.21.11 - Sunday

Rest

8.20.11 - Saturday

OHS - 1 RM
Max - 165 (PR!)

Then 5 rds 10 ohs (65), 30 du
Time - 5:24

8.20.2011 - Friday

Rest

8.18.2011 - Thursday

Rest

8.17.11 - Wednesday

Banded back (box) squat - 12 sets of 2 reps @ 50% 1RM back squat (used 95# and black bands wrapped once around pole)

Then 5 rds of 5 deadlift (95#) and 7 bar-facing burpees
Time - 2:57

8.16.11 - Tuesday

Rest

8.15.11 - Monday

“Hit-and-Run Grace”
For time complete:

• 400m run
• 15 clean and jerks (135/95#)
• 400m run
• 10 clean and jerks
• 400m run
• 5 clean and jerks

Time - 11:24 (ugh, felt bad today - low Energy)

Cash out - 800m sled Drag with 45#

8.14.11 - Sunday

Rest

8.13.11 - Saturday

Rest! Judged at K&Q of Prussia

8.12.11 - Friday

WOD at KOP
1-10-1-20-1-30-1 deadlift
235-165-235-155-225-125-225
Total: 1365
(note - could have gone a little higher on 10 and 30 rep...)

8.11.11 - Thursday

REST!!!!

8.10.11 - Wednesday

"Annie"
6:14 (anchored)

8.9.11 - Tuesday

Deadlift 1-1-1-1-1-1-1
Max - 250# (didn't feel strong today!)

Then 3 rounds for time of: 45 ft walking lunge, 15 air squats, 45 ft broad jumps, 15 air squats
time - 3:22

8.8.11 - Monday

For time, complete:

• 100 Sumo Deadlift High Pull
• 100 Shoulder-to-Overhead (95/65#)

time - 14:08

8.7.11 - Sunday

Rest

8.6.11 - Saturday

Back squat 1-1-1-1-1-1-1

Max - 205# (PR!)

Then complete for time: 25R/25L Dumbbell Snatch
Time - 4:27 (25#)

8.5.11 - Friday

Individual Workout 4 from the 2011 Mid-Atlantic Regional:

• 100 Pull-ups
• 100 Kettlebell Swings (53/35#)
• 100 Double Unders
• 100 Overhead Squats (95/65#)

time - 26:50

8.4.11 - Thursday

REST

8.3.11 - Wednesday

Elizabeth 9:08 (Rx)

8.2.11 - Tuesday

10-9-8-7-6-5-4-3-2-1 of:
Sumo deadlift (225/155)
Kettlebell swing (53/35)
Pull-up

Time - 10:43

8.1.11 - Monday

Thruster 1-1-1-1-1-1-1
Max: 138#

AMRAP in 8 minutes of 20 wall balls (14# to 9') and 10 push-ups
Score: 158 reps

7.31.11 - Sunday

Rest

7.30.11 - Saturday

3 rds for time - 400m run, 50 DU, 25 burpees
Time - 14:30