1.7.13 - Monday

Opens 11.2 - AMRAP in 10 minutes of 3 DU & 15 power snatches (55#). Modified to 10 power snatches at 65#. Score - 5+35. Bad!

1.4.13 - Friday

1RM C&J
Max - 170# (PR!)
Then
EMOM for 6 minutes: 4 C&J (60% 1RM)
- only did 5 min due to breathing

1.2.13 - Wednesday

AMRAP in 1 minute at each of the following stations:

• Row (1 cal = 1 rep)
• Pull ups
• Sumo deadlift high pulls (75/55#)
• Box jumps (24/20″)
• Rest

Score - 225 (had to slow down on row and SDHP to breathe for baby!)

12.31.12 - Monday

At CFKOP -
3 person teams, 1 person always rowing (until 4,000m)
Other 2 alternate to complete:
100 power clenas (135/95)
100 box jumps (24/20)
100 chest to bar pull ups
100 dead lifts (205/155)
100 burpees

Teamed w/ Tim P and Tobin - we won! But I forget the time...

12.29.12 - Saturday

Front Squat 5-5-3-2-1-1
Max - 180
Then
AMRAP in 15 min: Death by 33# thrusters (starting at 5 on minute 1)
Score - fnished the death by! 19 rounds

12.28.12

30 MU for time (jump to rings)
11:08

12.27.12 - Thursday

Max KBS at 53# - 30 (2012 goal!)
then
Deadlift -

12.26.12 - Wednesday

Split jerk - 175# (not a PR)
then
Back squat 135-165-185-205-215

12.22.12 - Saturday

“ICA’s 12 Days of Christmas”

• Day 1 = 1 run (200m)
• Day 2 = 2 deadlifts (225/155#)
• Day 3 = 3 box jumps (30/24″)
• Day 4 = 4 push ups (clapping for guys)
• Day 5 = 5 seconds L-sit hold
• Day 6 = 6 wall ball (20/14″ to 10′)
• Day 7 = 7 kettlebell swings (53/35#)
• Day 8 = 8 kettlebell SDHP (53/35#)
• Day 9 = 9 burpees
• Day 10 = 10 walking lunge (5R/5L)
• Day 11 = 11 knees to elbow
• Day 12 = 12 keg to overhead (105/75#)

Subbed 20DU for 200m run
Time - 35:45

12.21.12 - Friday

Banded sumo rack pull 10 x 1 (195, mm on 45# plates)

Then

Weighted step ups 25R/25L (25# on 20")

12.20.12 - Thursday

Back squat 135-165-185-205-215

12.18.12 - Tuesday

Thruster 2-2-2-2-2-2 
Score - 140# (PR!)

Then8 x 40 yard dash 

12.17.12 - Monday

Teams of 3, one athlete working at a time complete:

• 10 rope climbs
• 150 wallballs (20/14# to 10/9′)
• 100 pullups
• 75 sandbag cleans(45/25)
• 50 burpees over sandbag
• 10 rope climbs

Nikki, Kim H, Dani 18:22

12.15.12 - Saturday

EMOM for 30 min - squat snatch
110#

12.14.12 - Thursday

The Chief

5-5-5-X-X

(only did 2 rounds b/c was getting too anaerobic! could have kept up 5 rds/interval i think!)

12.11.12 - Tuesday

Complete 3 rounds for time of:

• 400m run
• 21 sumo deadlift high pull (75/55#)
• 21 thrusters (75/55#)

Time - 15:58 (can't breathe!)

12.10.12 - Monday

"The Bear"
Max - 113# (PR!)

12.9.12 - Sunday

Complete the following

• 4 min situps
• 2 min double unders
• 3 min situps
• 1.5 min DU
• 2 min situps
• 1 min DU
• 1 min situps
• 0.5 min DU

Score is total reps completed - 545

12.7.12 - Friday

Back squat 1-30-1-20-1-10-1
205-105-205-135-205-165(easy)-205

12.6.12 - Thursday

Backsquats - worked up to 205#... feeling weak :(

Tried snatching but hit my belly

Grrr bad workout week!

12.4.12 - Tuesday

Deficit Deadlift 1-1-1-1-1-1 (on 45# plate)
Max - 235#
then
Max weighted pull up - 53#

12.3.12 - Monday

Three Little Girls

Little Angie (25 of each) - 2:06
Little Isabel (30 reps, 65#) - 1:56
Little Karen - didn't do (was busy personal training)

12.1.12 - Saturday

Overhead squat 2-2-2-2-2
max - 155

11.30.12 - Friday

Heavy Diane
12-9-6 deadlift (205), HSPU (-5" paralettes)
Nikki 9:41

11.27.12 - Tuesday

Hang clean 3-3-3-3-3
Max - 155#
then
3 rounds of 20 HPC (65#), 20 DU
Time - 2:56

11.26.12 - Monday

Complete 5 rounds for time of:
10R DB thrusters (35#, Rx+)
10 burpees
10L DB thrusters
10 yd handstand walk
Time - 15:19

11.24.12 - Saturday

21-15-9 of:
KBS (53), C2B pull ups, box jumps (24")
Time - 8:08 Rx

11.23.12 - Friday

Shoulder Press 5-5-5-5-5 

Max - 100#

Then 

500m row

Time - 1:50 (PR!)

And

Hollow Rocks 50 front / 50 back

11.22.12 - Thursday

The Firebird!
Nikki 44:05 Rx

11.20.12 - Tuesday

Partner Interval Cindy
Nikki & Killa - 29+24
(I did all 10 push ups in a row each time!)

11.19.12 - Monday

Hit and Run Grace
400m run, 21 C&J, 400m run, 15 C&J, 400m run, 9 C&J (95#)
Time - 10:17

11.17.12 - Saturday

60 calorie row
50 front squats (65#)
40 box jumps (20")
30 knees to elbow
20 burpee box jumps
10 HSPU
Time 16:18
Ugh

11.15.12 - Thursday

Snatch practice - worked 1 RM up to 118#, couldn't get under 123# with new technique
Then
15 reps at 113#

11.13.12 - Tuesday

10-9-8-7-6-5-4-3-2-1 of:
Ring dip, GHD sit up, push jerk (75#)
Time - 9:28

11.12.12 - Monday

Back squat 5x3 at 165#
Then
AMRAP in 5 minutes of
1 power clean (110#), 1 C2B PU
2, 2, 3, 4, 4, 5, 5
(Similar to last week at Get Built)
Score - 7+11

11.10.12 - Saturday

Complete for time: 100 wall balls (14#/10') and 200 DU, any order
Time - 9:01
DUs felt "off" today

11.7.12 - Wednesday

At Get Built Chattanooga CF
1 RM deadlift - 255# (tied recent PR, pulled it twice)
then
50-40-30-20-10 of DU and airsquats
Time - 5:34
(rope got knotted and lost some time untangling)

11.6.12 - Tuesday

At Get Built Chattanooga CF
1 RM Shoulder Press - 115# (tied PR)
Then
21-15-9 of wall balls (14#/10') & burpees
Time - 4:14

11.5.12 - Monday

At Get Built Chattanooga CF:
Back squat 1RM - 225# (PR!)
then
AMRAP in 5 min of
1 C2B pull up, 1 power clean (85% BW, 110#),
2, 2, 3, 3, 4, 4, etc
Score - 7+8

11.3.12 - Saturday

Bamboo bench press 2x15
then
Bench press 5-5-5-5-5
max - 125x5

Cash out - max rope climbs in 3 min. Score = 9!

11.2.12 - Friday

"FRAN"
Feeling sick today, still did okay but could def do better!
3:43 Rx (PR!)

10.31.12 - Wednesday

CrossFit Total! - completed in less than 20 minutes!
Backsquat - 220 (PR!)
Shoulder Press - 110# (5# under PR)
Deadlift - 255# (recent PR!)

10.29.12 - Monday

AMRAP in 12 minutes of: 1 MU, 1 OHS (95#), 2, 2, 3, 3, etc
Score - 56

10.27.12 - Saturday

“The Nightmare on Wheatland Street”
Teams of 4 complete for time:

• 4 x 200m relay run
• 200 ground to overhead (75/55#)
• 200 box jumps (24/20″)
• 200 kb swings (53/35#)
• 200 wallballs (20/14# to 10/9′)
• 200 pushups
• 4 x 200m relay run

With Lindsey, Jason, and Ray - Time 31:02

10.26.12 - Friday

Max consecutive PU - 48 (PR!)
then
Sumodeadlift 5x1 (training max) at 250#

10.25.12 -Thursday

Backsquat 2-2-2-2-2
Max - 200#
Then - some DL and snatch work

10.22.12 - Monday

AMRAP in 20 minutes of:

• 5 handstand pushups
• 10 pistols
• 20 double unders

Score - 19+7 Rx
Note - this was the first time kipping HSPU felt good and were pretty fast! Did 100 HSPU and 192 pistols

10.20.12 - Saturday

Find your 1 rep max:

• Clean
• Power clean

Nikki 158, 158 (PR!)

10.19.12 - Friday

AT CFKOP
On the minute for 10 minutes:
- 205# deadlift, 3 reps
- AMRAP toes to bar

Score - 80 toes to bar

10.17.12 - Wednesday

5 rounds for time of:

• 3 shoulder to overhead (135#)
• 15 box jumps (20″)

Time - 6:53 Rx

10.16.12 - Tuesday

Banded box front squat 12×2 (95/mm)
Then (not for time): banded hip extension 4×10 & Russian kettlebell swing 4×10 (70#!)

10.15.12 - Monday

Complete for time:

• 15 thrusters (115/75#)
• 1 rope climb
• 12 thrusters
• 2 rope climbs
• 9 thrusters
• 3 rope climbs
• 6 thrusters
• 4 rope climbs
• 3 thrusters
• 5 rope climbs

Time - 10:46 Rx

10.13.12 - Saturday

Run 5k for time
Time - 26:52

10.12.12 - Friday

Rack Jerk 1-1-1-1-1-1
Max - 190# (PR!)
Then 
20 skin the cats (not for time)

10.11.12 - Thursday

Overhead squat 3-3-3-3-3
Score - 155#

10.9.12 - Tuesday

Banded Deadlift 10×1 (60% on bar, 40% in bands)
Then 
200m sled drag @ 25% SDC

Nikki 155 MM, 95

10.8.12 - Monday

“Tabata Something Else”

• Pull ups
• Push ups
• Sit ups
• Squats (B2B)

Nikki 10,7,11,12= 40

10.6.12 - Saturday

At CF in NC (visiting schips)

Partner Kelly - AMRAP in 30 minutes - partners alternate exercises

10.4.12 - Thursday

10-9-8-7-6-5-4-3-2-1 reps for time of sumo-deadlift (185#) and wallballs (14# to 10')
Time - 8:15

10.2.12 - Tuesday

Fall Nutrition Challenge Performance Test

• Max distance broad jump
• Max box jumps in 3 minutes
• Max push ups in 2 minutes
• 800m sprint

Nikki 88" / 71 (24") / 50 / –

10.1.12 - Monday

Find your 1 rep max for:

• Snatch (118)
• Power Snatch (108)

Cash Out: 100 situps or 50 GHD situps not for time

9.29.12 - Saturday

Will WOD for Beer (at CF Del Val)
WOD 1 - clean and jerk ladder
Score - 165# (PR!)

WOD 2 - metcon of burpees, sit ups, slam balls, box jumps thrusters, then run 1 mile carry various equipment

Overall results - 2nd place team!

9.28.12 - Friday

Banded box back squat 12×2
Row 2k - Nikki 8:52

9.27.12 - Thursday

5 rounds not for time of:
5 deadlift (205#)
5 deficit HSPU (metal paralettes to AM)

9.25.12 - Tuesday

21-15-9 of power cleans and back squats (95#)
TIME - 6:34

9.24.12 - Monday

3 rounds for time of:
30 box jumps (20")
20 push press (65#)
5 muscle ups

Time - 11:32

9.22.12 - Saturday

5 rounds not for time of:
10 good mornings (83#)
10 knee jump box jumps (24")
then
20 keg to shoulder (75#)

9.21.12 - Friday

75 ring dips
75 deadlifts (105)
75 pull ups
75 sit ups
75 double unders

time -  21:43 Rx

9.20.12 - Thursday

Front Squat 1-30-1-20-1-10-1

175-75-165-85-165-135-175

9.15.12 - Saturday

400m barbell carry (130#)
200m barbell overhead carry (100#)
50m barbell front lunge (65#)
Time - 13:09

9.14.12 - Friday

Snatch 8x3
Weights 85-95-105-110
(work new form)
Then
30 reps at 83# NFT

9.13.12 - Thursday

2rds for time of 800m run, 10L/10R KB clean (53#), 20 strict pullups
Time - 18:08 Rx

9.11.12 - Tuesday

Banded box back squats 12x2 (115, mm)
Then
40-30-20-10 air squats
6 mats broad jumps and 6 mats bear crawl after each set
Time - 3:05

9.10.12 - Monday

Partner WOD with Tim P at CFKOP. One person at a time:
50 ring dips
75 c2b pull ups
100 deads (155/105)
400m run (team)
100 deads
75 c2B
50 ring dips
Time - 19:25

Cash out - 3 rounds of 10 ghd, 10 burpees

9.8.12 - Saturday

Push Jerk 2-2-2-2-2-2
max - 160x2
then 3 sets max hspu (14/12/16 - tired!!)

9.6.12 - Thursday

Deadlift 1-1-1-1-1-1-1 (training max)
Did 4 at 225# and 4 at 235#

9.5.12 - Wednesday

The Seven - at CF Rage - for mainpage video!
Time - 31:29

9.4.12 - Tuesday

Fall Nutrition Challenge Performance Test
Broad jump - 87"
Box jumps in 3 min - 70 (24")
Push ups in 2 min - 49
800m sprint - 3:15

9.1.12 - Saturday

Four 90 second rounds of :
Run 50m
AMRAP KBS (53#)
Score - 107

8.31.12 - Friday

Back squat 5-5-5-5-5
Max - 185x5 (PR!) felt easy
Then
400m sled drag (75#)

8.30.12 - Thursday

AMRAP in 11 of: run 100m, 3 thrusters (65#), run 100m, 6 thrusters, run 100m...
Score - 18+13

8.28.12 - Tuesday

clean and jerk 3-3-3-3-3
max - 140x3

amrap in 5 min of: 10 wall ball (10'), 10 burpees
score - 90

8.27.12 - Monday

Team of 3:
Row 5k, goblet squats (i subbed pistols), push ups, rest

8.25.12 - Saturday

Shoulder Press 1-1-1-1-1
75-95-105-110-115 (PR!)

8.24.12 - Friday

3 rounds of: 5 2-fer muscle ups, 10 2-fer snatches (65#), 15 2-fer wall balls (14#)
Time - 15:56

8.23.12 - Thursday

5 rounds of: 3 power cleans (135#), 10 pull ups, 15 box jumps (20")
Time - 8:23

8.21.12 - Tuesday

40-30-20-10 med ball clean & med ball ground to overhead (14#)
Time - 9:04

8.20.12 - Monday

Bench Press 1-1-1-1-1-1-1
Max - 145# (PR!)

8.18.12 - Saturday

At CFKOP - Zach Miller fundraiser
'Diane' - 4:06 (PR!)
note- did not have time to warm up. bad idea!!

8.17.12 - Friday

Banded deadlift 10x1 (145, mm)
then
10 zercher DL (65#), 10 V ups not for time

8.16.12 - Thursday

OHS 1-1-1-1-1-1-1
170#
Then MU, HSPU work

8.11.12 - Saturday

Thruster (from floor, power clean)
Max - 145# (PR!)
Then 500m row + 25 DB clean and thruster (25#)
Time - 4:55

8.10.12 - Friday

25 toes to bar
50 hand release push ups
75 walking lunges
100 DU
75 sit ups
50 deadlifts (95#)
25 burpees
Time - 14:06 Rx
Note - did 25 t2b in a row!

8.8.12 - Wednesday

Push Press 3-3-3-3-3-3
Max - 140x3
Then 30 mats HS walk (6 sets of 5 mats)

8.7.12 - Tuesday

HELEN - 400m run, 21 KBS, 21 pull ups
Score - 9:49
Not a PR, but it was HOT!

8.6.12 - Monday

At CFKOP - games wod - women teams of 3, one working at a time, complete 30 c&j (135#), 20 rope climbs (20'), then each person does 1 rope and 1 c&j
Time - 15:29 (Nikki, Aimee, Cate)

Then at ICA
Partner Interval wod - AMRAP in 15 min of: 10 alternating one-arm DB snatches (50#), 60m shuttle run.

8.4.12 - Saturday

31 Heroes WOD (w/ Killa)
5 rds + 11 reps

8.3.12 - friday

Max height box jump
41.5" (PR!)
Then
Banded front squats (no box) 10x2 @ 95#

8.1.12

3 rds of 30 squat clean (65#), 15 ring row
Time - 13:41 Rx

7.31.12 - tuesday

10 MU, 100 push press (55#), 1 mile run
Felt like crap (6:30pm class). Failed 3 MU, stopped after push press