4.21.10 - Wednesday
Daily WOD:
skill - heaving snatch balance
worked form at 83X2
snatch @93#
WOD - 10 rounds:
3 deadhang PU
5 kipping PU
7 burpees
time: 11:43
skill - heaving snatch balance
worked form at 83X2
snatch @93#
WOD - 10 rounds:
3 deadhang PU
5 kipping PU
7 burpees
time: 11:43
4.19.10 - Monday
Daily WOD:
ELIZABETH
Time: 12:06 (Rx) - tired today!
Level 2:
OHS 125X2
20 PU consecutive
ELIZABETH
Time: 12:06 (Rx) - tired today!
Level 2:
OHS 125X2
20 PU consecutive
4.17.10 - Saturday
Level 2:
Wendler Bench 3-3-3
95-100-110x8
Squat 3-3-3
125-145-160x7
4 rounds, full recovery between each:
4 thrusters (105#)
4 deadlift (185#, scaled from 225#)
200 m sprint
Times: 2:32, 2:33, 2:15, 2:08
Wendler Bench 3-3-3
95-100-110x8
Squat 3-3-3
125-145-160x7
4 rounds, full recovery between each:
4 thrusters (105#)
4 deadlift (185#, scaled from 225#)
200 m sprint
Times: 2:32, 2:33, 2:15, 2:08
4.16.10 - Friday
Wendler Deadlift 3-3-3
170-180-195x7
Daily WOD: AMRAP in 15
5 DL (185#)
13 pushups
9 box jumps
Score: 6 rounds (DL were heavy!!)
170-180-195x7
Daily WOD: AMRAP in 15
5 DL (185#)
13 pushups
9 box jumps
Score: 6 rounds (DL were heavy!!)
4.14.10 - Wednesday
Daily WOD:
7 rounds:
200 m run
7 wall balls (14#/10')
7 box jumps (21")
7 C2B pullups
Time: 17:57
7 rounds:
200 m run
7 wall balls (14#/10')
7 box jumps (21")
7 C2B pullups
Time: 17:57
4.13.10 - Tuesday
DAILY WOD: Interval Training
0:30 - 0:45 - 1:00 - 0:45 - 0:30
-KBS (35#)
-Mtn climbers
-DB thrusters (20#)
-Row
-KB step ups (1 35# KB)
0:30 - 0:45 - 1:00 - 0:45 - 0:30
-KBS (35#)
-Mtn climbers
-DB thrusters (20#)
-Row
-KB step ups (1 35# KB)
4.12.10 - Monday
Rest!
(ok, played around with some MU, Handstands, DU... got 48 consecutive DU which I think is a new PR for me!)
(ok, played around with some MU, Handstands, DU... got 48 consecutive DU which I think is a new PR for me!)
4.11.10 - Sunday
CFKOP AFFILIATE TEAM TRYOUTS!
WOD 1) Tabata Squats + 4 min DU
Squats: 15, 15, 15, 14, 13, 13, 14, 19, ave = 15
Muscleups: 16
Score: 16 X 15 = 240
Place: 2/5
WOD 2) 400m carry at bodyweight (125#)
Time: 4:00
Place: 1/5
WOD 3) 1500m row, 21 thrusters (65#), 5 L-PU + 16 strict PU
Time: 13:26
Place: 2/5
WOD 4) Max weight for 15 consecutive C&J
Weight: 95#
Place: 1/5
WOD 5) 3 rds of 10 FS (135#) and 90 seconds DU (each rep worth 1 sec off time)
Scale: 115#
DU: 225
Time: 8:47 - 225 DU = 5:02
Place: 2/5 (due to scale)
Overall 1st place with 8 total points!
WOD 1) Tabata Squats + 4 min DU
Squats: 15, 15, 15, 14, 13, 13, 14, 19, ave = 15
Muscleups: 16
Score: 16 X 15 = 240
Place: 2/5
WOD 2) 400m carry at bodyweight (125#)
Time: 4:00
Place: 1/5
WOD 3) 1500m row, 21 thrusters (65#), 5 L-PU + 16 strict PU
Time: 13:26
Place: 2/5
WOD 4) Max weight for 15 consecutive C&J
Weight: 95#
Place: 1/5
WOD 5) 3 rds of 10 FS (135#) and 90 seconds DU (each rep worth 1 sec off time)
Scale: 115#
DU: 225
Time: 8:47 - 225 DU = 5:02
Place: 2/5 (due to scale)
Overall 1st place with 8 total points!
4.8.10 - Thursday
Wendler:
Shoulder press 3-3-3
80-85-90x6
Snatch 3-3-3
70-75-80
Roundoff 2 backhandsprings at Hannah and Cate's shower!
Shoulder press 3-3-3
80-85-90x6
Snatch 3-3-3
70-75-80
Roundoff 2 backhandsprings at Hannah and Cate's shower!
4.7.10 - Wednesday
DAILY WOD: Hang (squat) Snatch
5-5-3-3-2-1
53-63-73-83-93-103# (PR)
Then: 100 T2B, perform 3 hang snatch (50% 1RM) at the top of each minute.
Time - 10:00 w/ 53#
5-5-3-3-2-1
53-63-73-83-93-103# (PR)
Then: 100 T2B, perform 3 hang snatch (50% 1RM) at the top of each minute.
Time - 10:00 w/ 53#
4.6.10 - Tuesday
DAILY:
Aimee's bday WOD
2 rounds:
4 MU
6 HSPU
19 GHD situps
78 DU
4 power cleans (120#)
6 front squats (120#)
19 GHD back ext
78 air squats
Time - 15:43
(might have skipped 1 set of GHD situps accidentally!)
First day my shoulder was feeling better - I was able to do the MU today, just without a full extension at the top!)
Aimee's bday WOD
2 rounds:
4 MU
6 HSPU
19 GHD situps
78 DU
4 power cleans (120#)
6 front squats (120#)
19 GHD back ext
78 air squats
Time - 15:43
(might have skipped 1 set of GHD situps accidentally!)
First day my shoulder was feeling better - I was able to do the MU today, just without a full extension at the top!)
4.5.10 - Monday
DAILY WOD:
"Nancy"
5 rds of 400 m run and 15 OHS (65#)
Time - 16:51
LEVEL 2:
WENDLER
Snatch 3-3-3 / 70-75-80
Bench 5-5-5 / 90-95-100x14
Then - max bodyweight deads in 3 min
Score: 42 reps @ 125#
"Nancy"
5 rds of 400 m run and 15 OHS (65#)
Time - 16:51
LEVEL 2:
WENDLER
Snatch 3-3-3 / 70-75-80
Bench 5-5-5 / 90-95-100x14
Then - max bodyweight deads in 3 min
Score: 42 reps @ 125#
W.O.D. 4.3.10
WOD with DelVal girls:
1) From NY/NJ sectional:
10 FS (95#)
20 DU
8 FS
30 DU
6 FS
40 DU
4 FS
50 DU
2 FS
60 DU
Time - 6:59 (4th out of 5 for today; would have been 8th at sectional)
2) From Eastern Canada sectional:
21-15-9
Deadlift (155#)
Ring Pullups
Time - 8:34 (4th out of 5 for today; would have been 4th at sectional)
1) From NY/NJ sectional:
10 FS (95#)
20 DU
8 FS
30 DU
6 FS
40 DU
4 FS
50 DU
2 FS
60 DU
Time - 6:59 (4th out of 5 for today; would have been 8th at sectional)
2) From Eastern Canada sectional:
21-15-9
Deadlift (155#)
Ring Pullups
Time - 8:34 (4th out of 5 for today; would have been 4th at sectional)
W.O.D. 3.31.10
DAILY: Westside Barbell Skill Work
Reverse Hyper
Dimel Deadlifts (75#)
Bamboo Bench Press (36#)
Banded Shoulder Press
Sled Drag (100# for ~200m)
Reverse Hyper
Dimel Deadlifts (75#)
Bamboo Bench Press (36#)
Banded Shoulder Press
Sled Drag (100# for ~200m)
W.O.D. 3.30.10
"The Chief"
5 rounds:
3 power cleans (95#)
6 pushups
9 air squats
1 min rest between rounds
Nikki - 5+5+5+4+5 = 24
5 rounds:
3 power cleans (95#)
6 pushups
9 air squats
1 min rest between rounds
Nikki - 5+5+5+4+5 = 24
W.O.D. 3.29.10
Daily WOD:
5 rounds of:
40 DU
30 Box Jumps
20 KBS (35#)
Time - 16:49
L2/Strength:
Wendler
Deadlift 5-5-5
160-170-180x13
Skill work with Atlas stones
- got 60# ground to overhead
- 90# ground to shoulder
5 rounds of:
40 DU
30 Box Jumps
20 KBS (35#)
Time - 16:49
L2/Strength:
Wendler
Deadlift 5-5-5
160-170-180x13
Skill work with Atlas stones
- got 60# ground to overhead
- 90# ground to shoulder
W.O.D. 3.26.10
The Maltz Challenge
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run
Time - 26:00 (no ring dips - ouchie shoulder!)
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run
Time - 26:00 (no ring dips - ouchie shoulder!)
W.O.D. 3.25.10
WENDLER (start of cycle 2, month 1)
Shoulder Press 5-5-5
75-80-85x6
Back Squat 5-5-5
125-135-145x15 (lower back hurt)
Snatch 5-5-5
65-70-75x6
Shoulder Press 5-5-5
75-80-85x6
Back Squat 5-5-5
125-135-145x15 (lower back hurt)
Snatch 5-5-5
65-70-75x6
W.O.D. 3.24.10
DAILY WOD:
Sumodeadlift 5-5-3-3-2-1
1RM - 240#
ADDITIONAL WOD (yesterday's daily WOD)
Row 5 X 500m with 3 min rest in between
Results:
2:05.8 / 28 spm / 7 damper
2:04.3 / 28 spm / 9
2:05.5 / 30 spm / 8
2:08.0 / 26 spm / 8
2:07.1 / 28 spm / 10
Sumodeadlift 5-5-3-3-2-1
1RM - 240#
ADDITIONAL WOD (yesterday's daily WOD)
Row 5 X 500m with 3 min rest in between
Results:
2:05.8 / 28 spm / 7 damper
2:04.3 / 28 spm / 9
2:05.5 / 30 spm / 8
2:08.0 / 26 spm / 8
2:07.1 / 28 spm / 10
W.O.D. 3.22.10
DAILY WOD:
Clean and Jerk 5-5-3-3-2-1
1 RM - 143#
LEVEL 2 / STRENGTH WOD:
Bench Press - find new max - 130# (PR)
Back Squat - find new max - 185# (PR)
Conditioning:
2 rounds of
15 skin the cats
15 deadhang pullups
15 strict ring dips
15 shoot throughs
(very hard! hurt my shoulders!)
Clean and Jerk 5-5-3-3-2-1
1 RM - 143#
LEVEL 2 / STRENGTH WOD:
Bench Press - find new max - 130# (PR)
Back Squat - find new max - 185# (PR)
Conditioning:
2 rounds of
15 skin the cats
15 deadhang pullups
15 strict ring dips
15 shoot throughs
(very hard! hurt my shoulders!)
W.O.D. 3.19.10
On my own:
Warm up metcon:
3 rounds of
5 box jumps
5 wall balls
200 m run
Time - 5:02
Max Shoulder Press - 105# (PR)
Max Deadlift - 230# (PR)
(then coach x3!)
Warm up metcon:
3 rounds of
5 box jumps
5 wall balls
200 m run
Time - 5:02
Max Shoulder Press - 105# (PR)
Max Deadlift - 230# (PR)
(then coach x3!)
W.O.D. 3.17.10
DAILY WOD:
WOD 1 from Mountain Sectional:
500 m row
21 KBS (55#)
400 m run
Time - 19:55
note: 55@ KB still very hard for me! also, still very tired from sectionals
WOD 1 from Mountain Sectional:
500 m row
21 KBS (55#)
400 m run
Time - 19:55
note: 55@ KB still very hard for me! also, still very tired from sectionals
W.O.D. 3.16.10
BRAVO CROSSFIT
Lift 3000# chest to overhead
Used 63# x 48 reps (push press / push jerk combo)
Time - 3:02
Continued on to 4500#
(63# x 72 reps)
Time - 5:38
Lift 3000# chest to overhead
Used 63# x 48 reps (push press / push jerk combo)
Time - 3:02
Continued on to 4500#
(63# x 72 reps)
Time - 5:38
W.O.D. 3.13.10
PA/DE/MD SECTIONALS!!
WOD 1:
3 min AMRAP of 85# C&J
Score: 27
WOD 2:
10 min AMRAP
Run 300m then in remaining time do one-arm KB OHS (26.5#). If put KB down, run 200m
Score - 157 (no run!)
WOD 3:
20 min AMRAP with 15# weight vest
1000m row then in remaining time:
20 DU
15 Wall balls (14#/8')
10 ring pushups
5 pullups
Score - 4 rds + 40 reps
OVERALL - 7th female!
WOD 1:
3 min AMRAP of 85# C&J
Score: 27
WOD 2:
10 min AMRAP
Run 300m then in remaining time do one-arm KB OHS (26.5#). If put KB down, run 200m
Score - 157 (no run!)
WOD 3:
20 min AMRAP with 15# weight vest
1000m row then in remaining time:
20 DU
15 Wall balls (14#/8')
10 ring pushups
5 pullups
Score - 4 rds + 40 reps
OVERALL - 7th female!
W.O.D. 3.10.10
SECTIONAL PREP:
WOD 1: With 18# weight vest
Row 500 m
20 Double unders
15 Wall balls (14# / 8')
10 ring pushups
5 pullups
WOD 2: 4 minutes of 26.5# KB OHS (one arm)
Nikki - 67 reps
WOD 1: With 18# weight vest
Row 500 m
20 Double unders
15 Wall balls (14# / 8')
10 ring pushups
5 pullups
WOD 2: 4 minutes of 26.5# KB OHS (one arm)
Nikki - 67 reps
W.O.D. 3.9.10
DAILY WOD:
200 m sandbag sprint (35#)
3 rounds of:
-10 burpees
-20 pushpress
-30 double unders
200m sandbag sprint
Time - 12:48
200 m sandbag sprint (35#)
3 rounds of:
-10 burpees
-20 pushpress
-30 double unders
200m sandbag sprint
Time - 12:48
W.O.D. 3.4.10
SECTIONAL STRENGTH:
WOD 1:
21-15-9
squat snatch (65#)
box jumps (21")
+ 2 rope climbs after each round
Time - 12:55
WOD 2:
150 m sandbag carry (35#)
30 squats with sandbag
30 doubleunders
Time - 10:17
WOD 1:
21-15-9
squat snatch (65#)
box jumps (21")
+ 2 rope climbs after each round
Time - 12:55
WOD 2:
150 m sandbag carry (35#)
30 squats with sandbag
30 doubleunders
Time - 10:17
W.O.D. 3.3.10
FAILY WOD:
25 ring dips
25 wall balls (14# / 10')
25 KTE
25 deadlifts (135#)
300 ft overhead walking lunge (25#) - 4x gym
Time - 10:05
25 ring dips
25 wall balls (14# / 10')
25 KTE
25 deadlifts (135#)
300 ft overhead walking lunge (25#) - 4x gym
Time - 10:05
W.O.D. 2.22.10
SECTIONAL STRENGTH:
Deadlift 5-5-5 (taper)
85-115-135
Shoulder Press 5-5-5
40-50-60
Back Squat 5-5-5
65-80-100
Bench Press 5-5-5
50-60-75
For time:
60 KBS (35#)
50 box jumps (24")
40 wall ball (14#/9')
30 pullups
20 GHD
10 snatch (65#)
Time - 13:08
Deadlift 5-5-5 (taper)
85-115-135
Shoulder Press 5-5-5
40-50-60
Back Squat 5-5-5
65-80-100
Bench Press 5-5-5
50-60-75
For time:
60 KBS (35#)
50 box jumps (24")
40 wall ball (14#/9')
30 pullups
20 GHD
10 snatch (65#)
Time - 13:08
W.O.D. 2.21.10
SECTIONAL WOD:
Bench Press 5-3-1
90-100-115x2
(sore and tired today!)
DAILY WOD:
3 rounds:
400 m row
25 Double unders
10 hang power clean (98#)
25 lateral jumps (45# plate)
Time - 14:03
Bench Press 5-3-1
90-100-115x2
(sore and tired today!)
DAILY WOD:
3 rounds:
400 m row
25 Double unders
10 hang power clean (98#)
25 lateral jumps (45# plate)
Time - 14:03
W.O.D. 2.20.10
SECTIONAL WOD:
Back Squat 5-3-1
120-135-155x10
Shoulder Press 5-3-1
75-85-95x4
DAILY WOD:
Karen (150 Wall balls - 14# to 8' target)
Time - 6:36
Weighted pullup - 45# plate
Back Squat 5-3-1
120-135-155x10
Shoulder Press 5-3-1
75-85-95x4
DAILY WOD:
Karen (150 Wall balls - 14# to 8' target)
Time - 6:36
Weighted pullup - 45# plate
W.O.D. 2.19.10
DAILY WOD:
Split Jerk 5-5-3-3-1-1
75-95-115-125-145-155 (PR)
70% 1 rep max split jerk
4 on the minute for 10 minutes
8 rounds at 115#
2 rounds at 105#
(with clean from the floor)
Split Jerk 5-5-3-3-1-1
75-95-115-125-145-155 (PR)
70% 1 rep max split jerk
4 on the minute for 10 minutes
8 rounds at 115#
2 rounds at 105#
(with clean from the floor)
W.O.D. 2.17.10
DAILY WOD:
Tabata This (squat, pullup, pushup, situp, row)
1 minute rest between each tabata station
18-8-7-12-5 = 50
Tabata This (squat, pullup, pushup, situp, row)
1 minute rest between each tabata station
18-8-7-12-5 = 50
W.O.D. 2.16.10
DAILY WOD:
Overhead Squat 3-3-3-3-3
65-85-105-125x1-115x3
3 rounds at 60% 3RM OHS (65#)
15 OHS
15 KTE
1 rope climb
Time - 7:22
Overhead Squat 3-3-3-3-3
65-85-105-125x1-115x3
3 rounds at 60% 3RM OHS (65#)
15 OHS
15 KTE
1 rope climb
Time - 7:22
W.O.D. 2.15.10
DAILY WOD:
30 box jumps
10 bodyweight deadlifts
25 BJ
10 DL
20 BJ
10 DL
15 BJ
10 DL
Time - 6:52
SECTIONAL WOD:
Deadlift 5-3-1
160-185-205x5
30 box jumps
10 bodyweight deadlifts
25 BJ
10 DL
20 BJ
10 DL
15 BJ
10 DL
Time - 6:52
SECTIONAL WOD:
Deadlift 5-3-1
160-185-205x5
W.O.D. 2.14.10
SECTIONAL STRENGTH:
Bench Press 3-3-3
95-100-110x6
Back Squat 3-3-3
130-135-145x11
DAILY WOD:
Valentine's Day Massacre (with Mom!)
50 WB
75 KBS
100 pushups
150 Situps
200 squats
800 m run
When not working hold 25# plate overhead
Time - 25:52
Bench Press 3-3-3
95-100-110x6
Back Squat 3-3-3
130-135-145x11
DAILY WOD:
Valentine's Day Massacre (with Mom!)
50 WB
75 KBS
100 pushups
150 Situps
200 squats
800 m run
When not working hold 25# plate overhead
Time - 25:52
W.O.D. 2.12.10
AK CrossFit
2 rounds:
21R/21L walking lunges
21 PU
21 squats
21 ring dips
21 HSPU
Time - 15:24
2 rounds:
21R/21L walking lunges
21 PU
21 squats
21 ring dips
21 HSPU
Time - 15:24
W.O.D. 2.11.10
SECTIONAL WOD (@ AK CrossFit)
From Mid-West Sectionals:
Air Force WOD
~ start each minute with 4 burpees and complete:
20 Thrusters (65#)
20 SDHP
20 PJ
20 OHS
20 Front Squat
Time - 8:59
Shoulder Press 3-3-3
80-85-90x4
From Mid-West Sectionals:
Air Force WOD
~ start each minute with 4 burpees and complete:
20 Thrusters (65#)
20 SDHP
20 PJ
20 OHS
20 Front Squat
Time - 8:59
Shoulder Press 3-3-3
80-85-90x4
W.O.D. 2.10.10
AK CROSSFIT - mainsite WOD
50 WB
25 L-sit pullups
40 WB
20 L-sit PU
30 WB
15 L-Sit PU
20 WB
10 L-sit PU
Time - 17:54
50 WB
25 L-sit pullups
40 WB
20 L-sit PU
30 WB
15 L-Sit PU
20 WB
10 L-sit PU
Time - 17:54
W.O.D. 2.8.10
DAILY WOD:
ANGIE
Time - 19:20
SECTIONAL STRENGTH:
Deadlift 3-3-3
170-185-195x8
80% 1RM Clean and Jerk
2 on the minute for 10 minutes
Used 108#
ANGIE
Time - 19:20
SECTIONAL STRENGTH:
Deadlift 3-3-3
170-185-195x8
80% 1RM Clean and Jerk
2 on the minute for 10 minutes
Used 108#
W.O.D. 2.7.10
SECTIONAL WOD:
Back Squat 5-5-5
120-130-135x21 (stopped b/c back hurt)
Bench Press 5-5-5
90-95-100x11
On the minute for 10 minutes:
5 pullups
10 pushups (missed last pushup by 1 second)
7 rounds (for time)
7 power snatch (73#)
7 heaving snatch balance
7 overhead squat
Time - 19:40
Back Squat 5-5-5
120-130-135x21 (stopped b/c back hurt)
Bench Press 5-5-5
90-95-100x11
On the minute for 10 minutes:
5 pullups
10 pushups (missed last pushup by 1 second)
7 rounds (for time)
7 power snatch (73#)
7 heaving snatch balance
7 overhead squat
Time - 19:40
W.O.D. 2.5.10
DAILY WOD:
3 shoulder press - 3 push press - 3 push jerk (consecutive)
Nikki - 95#
3 push press - 3 push jerk (consecutive)
Nikki - 115#
3 push jerk
Nikki - 130#
3 rounds (not for time)
20 GHD situps
10 KTE
5 toes to bar
3 shoulder press - 3 push press - 3 push jerk (consecutive)
Nikki - 95#
3 push press - 3 push jerk (consecutive)
Nikki - 115#
3 push jerk
Nikki - 130#
3 rounds (not for time)
20 GHD situps
10 KTE
5 toes to bar
W.O.D. 2.4.10
SECTIONAL WOD:
Shoulder Press 5-5-5
75-80-85x8
3 rounds of:
10 front squats (95#)
90 seconds double unders
Rest 2 minutes then (for time)
21-15-9
Deadhang Pullups
55# KBS
Burpees
Time- 14:34
Shoulder Press 5-5-5
75-80-85x8
3 rounds of:
10 front squats (95#)
90 seconds double unders
Rest 2 minutes then (for time)
21-15-9
Deadhang Pullups
55# KBS
Burpees
Time- 14:34
W.O.D. 2.1.10
DAILY WOD:
Alotta Girls
10 C&J(95#)
50 DU
50 situps
21 thrusters (65#)
21 pullups
30 wall balls (14#, 9')
30 box jumps
Time - 9:56
SECTIONAL STRENGTH:
Start Wendler Cycle 1 Month 2!
Deadlift 5-5-5
160-170-185x11
On the minute for 10 minutes:
5 pullups
10 pushups
3 rounds (not for time)
5 thrusters (95#)
5 muscle ups
Alotta Girls
10 C&J(95#)
50 DU
50 situps
21 thrusters (65#)
21 pullups
30 wall balls (14#, 9')
30 box jumps
Time - 9:56
SECTIONAL STRENGTH:
Start Wendler Cycle 1 Month 2!
Deadlift 5-5-5
160-170-185x11
On the minute for 10 minutes:
5 pullups
10 pushups
3 rounds (not for time)
5 thrusters (95#)
5 muscle ups
W.O.D. 1.31.10
Valley Forge Park WOD:
~0.5 mile run to stairs
3 stair sprints
~0.5 mile run back
3 rds:
20 picnic bench jumps
20 pushups
50 walking lunges (25R/25L)
Run/Jog/Walk up Mount Misery and back
~0.5 mile run to stairs
3 stair sprints
~0.5 mile run back
3 rds:
20 picnic bench jumps
20 pushups
50 walking lunges (25R/25L)
Run/Jog/Walk up Mount Misery and back
W.O.D. 1.25.10
SECTIONAL STRENGTH:
Back Squat 5-5-5
60-75-90
Bench Press 5-5-5
45-60-70
Dumbell snatch 45#
3R/3L on the minute for 10 minutes
3 rds for time:
50 DU
50 back extensions
Time: 7:29
Back Squat 5-5-5
60-75-90
Bench Press 5-5-5
45-60-70
Dumbell snatch 45#
3R/3L on the minute for 10 minutes
3 rds for time:
50 DU
50 back extensions
Time: 7:29
W.O.D. 1.24.10
SECTIONAL STRENGTH:
Deadlift 5-5-5
85-105-125
Shoulder Press 5-5-5
45-50-55
5K row - Time: 25:07
DAILY WOD:
Push Press 5@95#, 5@105#
AMRAP in 20 minutes:
3 ring dips
6 pushups
9 push press (95#)
Nikki: 5 rounds + 3 ring dips, 6 pushups, 6 push press
Deadlift 5-5-5
85-105-125
Shoulder Press 5-5-5
45-50-55
5K row - Time: 25:07
DAILY WOD:
Push Press 5@95#, 5@105#
AMRAP in 20 minutes:
3 ring dips
6 pushups
9 push press (95#)
Nikki: 5 rounds + 3 ring dips, 6 pushups, 6 push press
W.O.D. 1.23.10
215 THROWDOWN!!
WOD 1:
250m row
40 KBS (35#)
500m row
30 KBS
750m row
20 KBS
250m row
10 KBS
Time: 16:43
WOD 2:
5 Rounds of:
5 thrusters
7 burpees
Then: 30 PU
Time: 5:20
Overall 4th place female!
WOD 1:
250m row
40 KBS (35#)
500m row
30 KBS
750m row
20 KBS
250m row
10 KBS
Time: 16:43
WOD 2:
5 Rounds of:
5 thrusters
7 burpees
Then: 30 PU
Time: 5:20
Overall 4th place female!
W.O.D. 1.12.10
OPEN GYM: Mainsite WOD
3 rds of:
10 C&J (95#)
30 situps
Time: 8:14
SECTIONAL STRENGTH:
Bench Press 5-3-1
85-100-110x6
Push Press 70% 1RM
5 on the minute for 10 minutes
Used 80#
I skipped 21-15-9 SDHP, row for calories, static hold for seconds
3 rds of:
10 C&J (95#)
30 situps
Time: 8:14
SECTIONAL STRENGTH:
Bench Press 5-3-1
85-100-110x6
Push Press 70% 1RM
5 on the minute for 10 minutes
Used 80#
I skipped 21-15-9 SDHP, row for calories, static hold for seconds
W.O.D. 1.20.10
SECTIONAL STRENGTH:
Back Squat 5-3-1
115-130-145x12 (stopped b/c back hurt)
60% 1RM - 1 snatch, 3 heaving snatch bal
3 on the minute for 7 minutes
Used 63#
3 rounds:
10 ring dips
30 DU
30 Situps
Then butterfly pullup work
Back Squat 5-3-1
115-130-145x12 (stopped b/c back hurt)
60% 1RM - 1 snatch, 3 heaving snatch bal
3 on the minute for 7 minutes
Used 63#
3 rounds:
10 ring dips
30 DU
30 Situps
Then butterfly pullup work
W.O.D. 1.18.10
SECTIONAL STRENGTH:
Shoulder Press 5-3-1
70-80-90x5
Pressing snatch bal 50% 1RM
7 on the minute for 7 minutes
Used 45#
5 rds (not for time)
Tire pull 2 lengths of gym
5 HSPU
Shoulder Press 5-3-1
70-80-90x5
Pressing snatch bal 50% 1RM
7 on the minute for 7 minutes
Used 45#
5 rds (not for time)
Tire pull 2 lengths of gym
5 HSPU
W.O.D. 1.17.10
SECTIONAL STRENGTH:
Deadlift 5-3-1
155-175-195x5
90% 1RM push press
3 on the minute for 6 minutes
used 95#
4 rds of:
8 DB snatch (35#)
6 DB cleans
OTHER:
New 1RM overhead squat - 125# (PR)
Deadlift 5-3-1
155-175-195x5
90% 1RM push press
3 on the minute for 6 minutes
used 95#
4 rds of:
8 DB snatch (35#)
6 DB cleans
OTHER:
New 1RM overhead squat - 125# (PR)
W.O.D. 1.16.10
SECTIONAL WOD:
Bench Press 3-3-3
90-100-105x10
70% 1RM Overhead squat 3 on min for 8 min
used 70#
3 rds (not for time)
10 HSPU
10 ring dips
OTHER: deadlift with Swine
work up to 1RM - 215#
Max PU - 31
DAILY WOD:
400m run alternate with bear crawl, squats, walking lunge, mtn climbers
15:14
Bench Press 3-3-3
90-100-105x10
70% 1RM Overhead squat 3 on min for 8 min
used 70#
3 rds (not for time)
10 HSPU
10 ring dips
OTHER: deadlift with Swine
work up to 1RM - 215#
Max PU - 31
DAILY WOD:
400m run alternate with bear crawl, squats, walking lunge, mtn climbers
15:14
W.O.D. 1.14.10
SECTIONAL WOD:
Back Squat 3-3-3
120-135-140x12
Power Snatch 60% 1RM
4 on the minute for 6 minutes with 6 burpees
63# (ugly!)
3 min of 120# back squats
Reps: 30
Max handstand hold - 1:15
Max handstand walk - 100 ft
Back Squat 3-3-3
120-135-140x12
Power Snatch 60% 1RM
4 on the minute for 6 minutes with 6 burpees
63# (ugly!)
3 min of 120# back squats
Reps: 30
Max handstand hold - 1:15
Max handstand walk - 100 ft
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