5k run @ White Plains
(ouchie lower back - from deads on saturday! had to stop to stretch it multiple times)
6.5.10 - Saturday
CFKOP! Team WODs:
(1) Men: 100 DU, 25 DL (225#)
Women: 100 DU, 25 DL (155#)
AMRAP in remaining 7 minutes of DU or DL
Score - 818 total, 204.5/person
(2) Front Squat - women 60 @ 85#, men 60 @ 145#
200m farmers carry* (35#/53#)
200m run*
Push Jerk - women 60 @ 85#, men 60 @ 145#
200m farmers carry
200m run
Deadlift - women 60 @ 155#, men 60 @ 215#
200m farmers carry
200m run
time - 16:00
(Realized later we didn't do WOD exactly as the regional did it - we did 200m between all 4 team members. At regionals each member had to do 200m, but for farmers walk only needed to carry one set of 35's and one set of 53's.)
(1) Men: 100 DU, 25 DL (225#)
Women: 100 DU, 25 DL (155#)
AMRAP in remaining 7 minutes of DU or DL
Score - 818 total, 204.5/person
(2) Front Squat - women 60 @ 85#, men 60 @ 145#
200m farmers carry* (35#/53#)
200m run*
Push Jerk - women 60 @ 85#, men 60 @ 145#
200m farmers carry
200m run
Deadlift - women 60 @ 155#, men 60 @ 215#
200m farmers carry
200m run
time - 16:00
(Realized later we didn't do WOD exactly as the regional did it - we did 200m between all 4 team members. At regionals each member had to do 200m, but for farmers walk only needed to carry one set of 35's and one set of 53's.)
6.4.10 - Friday
Bravo CF
"Oh Crap Sieller's Here"
4 MU / 15 OHS / 50 DU
3 MU / 15 OHS / 50 DU
2 MU / 15 OHS / 50 DU
1 MU / 15 OHS / 50 DU
OHS @ 63#/95#
time - 11:30
Should have added a 5th round!
"Oh Crap Sieller's Here"
4 MU / 15 OHS / 50 DU
3 MU / 15 OHS / 50 DU
2 MU / 15 OHS / 50 DU
1 MU / 15 OHS / 50 DU
OHS @ 63#/95#
time - 11:30
Should have added a 5th round!
6.3.10 - Thursday
ClubFit
Warmup: row 500m - 2:12
(damper 5, spm 30)
Wendler:
Backsquat 5-3-1
130-150-165x7
Clean 5-3-1
105-115-130
Bench Press 5-3-1
95-X-X (did not finish because shoulder still not 100%)
Warmup: row 500m - 2:12
(damper 5, spm 30)
Wendler:
Backsquat 5-3-1
130-150-165x7
Clean 5-3-1
105-115-130
Bench Press 5-3-1
95-X-X (did not finish because shoulder still not 100%)
6.2.10 - Wednesday
ClubFit
Wendler
Shoulder Press 5-3-1
75-85-95x3
Deadlift 5-3-1
165-185-210x3
Snatch 5-3-1
70-80-90
(from hang due to no bumper plates)
Wendler
Shoulder Press 5-3-1
75-85-95x3
Deadlift 5-3-1
165-185-210x3
Snatch 5-3-1
70-80-90
(from hang due to no bumper plates)
5.31.10 - Monday
CF Watertown
"Trevor"
Team of 4 (me, Mikey, Dan, Sue)
300 pullups
400 pushups
500 situps
600 squats
time - 32:20
"Trevor"
Team of 4 (me, Mikey, Dan, Sue)
300 pullups
400 pushups
500 situps
600 squats
time - 32:20
5.29.10 - Saturday
CFKOP
MU Annie
50 DU, 50 situps, 5 MU
40 DU, 40 situps, 4 MU
30 DU, 30 situps, 3 MU
20 DU, 20 situps, 2 MU
10 DU, 10 situps, 1 MU
time - 11:20
MU Annie
50 DU, 50 situps, 5 MU
40 DU, 40 situps, 4 MU
30 DU, 30 situps, 3 MU
20 DU, 20 situps, 2 MU
10 DU, 10 situps, 1 MU
time - 11:20
5.26.10 - Wednesday
ClubFit
Warmup: 30 sec row / 30 sec rest
damper @ 5.5
1 - 92 m 2:43 28spm
2 - 103m 2:25 34
3 - 109m 2:17 24
4 - 122m 2:02 40
5 - 126m 1:59 40
6 - 118m 2:07 36
7 - 112m 2:13 36
8 - 101m 2:28 30
Shooting for 2:30, 2:20, 2:10, 2:00, 1:50, 2:00, 2:10, 2:20. Hit these numbers for max pace but overall was slower
Wendler Backsquat 3-3-3
145-150-155x13
Front Squat 95x3, 115x3, 135x3, 155x1
Warmup: 30 sec row / 30 sec rest
damper @ 5.5
1 - 92 m 2:43 28spm
2 - 103m 2:25 34
3 - 109m 2:17 24
4 - 122m 2:02 40
5 - 126m 1:59 40
6 - 118m 2:07 36
7 - 112m 2:13 36
8 - 101m 2:28 30
Shooting for 2:30, 2:20, 2:10, 2:00, 1:50, 2:00, 2:10, 2:20. Hit these numbers for max pace but overall was slower
Wendler Backsquat 3-3-3
145-150-155x13
Front Squat 95x3, 115x3, 135x3, 155x1
5.25.10 - Tuesday
ClubFit
modified "Nicole" (sub 20 box jumps (24") for 400m run)
1 - 27
2 - 20
3 - 17
4 - 15
5 - 13
6 - 12
7 - 12
116 pullups in 7 sets
modified "Nicole" (sub 20 box jumps (24") for 400m run)
1 - 27
2 - 20
3 - 17
4 - 15
5 - 13
6 - 12
7 - 12
116 pullups in 7 sets
5.24.10 - Monday
ClubFit
Warmup: 3 x 1:00 row w/ 1:00 rest
1 - 2:10.4 31 spm damper 5.5
2 - 2:04.4 32 spm damper 5.5
3 - 2:03.4 32 spm damper 5.5
total - 715 m
Wendler
Deadlift 3-3-3
175-185-195x10
Bench Press 3-3-3
100-105-110x8
Clean 3-3-3
110-115-125
Warmup: 3 x 1:00 row w/ 1:00 rest
1 - 2:10.4 31 spm damper 5.5
2 - 2:04.4 32 spm damper 5.5
3 - 2:03.4 32 spm damper 5.5
total - 715 m
Wendler
Deadlift 3-3-3
175-185-195x10
Bench Press 3-3-3
100-105-110x8
Clean 3-3-3
110-115-125
5.23.10 - Sunday
WOD @ mom's house
21 KBS (45#)
21 KB SDHP
RUN (driveway to Inverary)
15 KBS
15 KB SDHP
RUN
9 KBS
9 KB SDHP
time - 9:20
21 KBS (45#)
21 KB SDHP
RUN (driveway to Inverary)
15 KBS
15 KB SDHP
RUN
9 KBS
9 KB SDHP
time - 9:20
5.21.10 - Friday
CFKOP
20 push jerk @ 115#
40 burpees with lat jump over sandbag
- complete in any order
time - 6:35
20 push jerk @ 115#
40 burpees with lat jump over sandbag
- complete in any order
time - 6:35
5.20.10 - Thursday
Bravo CF
21-18-15-12-9-6-3-1
KB SDHP (35#)
Pushups
KBS
time: ??
note - right shoulder hurt on pushups
21-18-15-12-9-6-3-1
KB SDHP (35#)
Pushups
KBS
time: ??
note - right shoulder hurt on pushups
5.19.10 - Wednesday
ClubFit
Wendler Shoulder Press 3-3-3
80-85-90x5
Push Press 3-3-3-3-3
90/100/115/120x2
Push Jerk practice @ 115# and 125#. Wrists hurt!
Wendler Shoulder Press 3-3-3
80-85-90x5
Push Press 3-3-3-3-3
90/100/115/120x2
Push Jerk practice @ 115# and 125#. Wrists hurt!
5.18.10 - Tuesday
ClubFit
Wendler Backsquat 5-5-5
130-140-150x15
Bravo CF
21-15-9
OHS (83#)
C2B pullups
time - 11:30
(note - Northeast Regional women's Rx is 95# with 10 minute timecap!)
Wendler Backsquat 5-5-5
130-140-150x15
Bravo CF
21-15-9
OHS (83#)
C2B pullups
time - 11:30
(note - Northeast Regional women's Rx is 95# with 10 minute timecap!)
5.17.10 - Monday
ClubFit
Wender:
Deadlift 5-5-5
165-175-185x7
Clean 5-5-5
105-110-115 (felt heavy! uh oh!)
DU work
10 max sets, all 30-50 reps! on carpet too
Wender:
Deadlift 5-5-5
165-175-185x7
Clean 5-5-5
105-110-115 (felt heavy! uh oh!)
DU work
10 max sets, all 30-50 reps! on carpet too
5.15.10 - Saturday
CF Watertown
Atlas Stone floor to shoulder: 95# (pretty easily)
WOD: "0 to 60"
10 tire flips
50m run forward / 50m backward
20 burpee w/ lateral jump over med ball
RUN
30 MBC (used 30# atlas stone)
RUN
40 med ball push press (30# atlas stone)
RUN
50 DU
RUN w/ prowler + 90#, forward only
60 situps
time - 23 min
Atlas Stone floor to shoulder: 95# (pretty easily)
WOD: "0 to 60"
10 tire flips
50m run forward / 50m backward
20 burpee w/ lateral jump over med ball
RUN
30 MBC (used 30# atlas stone)
RUN
40 med ball push press (30# atlas stone)
RUN
50 DU
RUN w/ prowler + 90#, forward only
60 situps
time - 23 min
5.14.10 - Friday
CrossFit Watertown
Team WOD (2 ppl)
AMRAP in 20 min:
10 SDHP
10 pushups
used 73# (Rx 53/75)
teamed w/ Mikey Gallagher
Rounds: 11+ (1 round is both partners complete)
Team WOD (2 ppl)
AMRAP in 20 min:
10 SDHP
10 pushups
used 73# (Rx 53/75)
teamed w/ Mikey Gallagher
Rounds: 11+ (1 round is both partners complete)
5.13.10 - Thursday
Open Gym @ CFKOP
Wendler:
Shoulder Press 5-5-5
75-80-85x7
Snatch 5-5-5
70-75-80
Bench Press 5-5-5
95-100-105x10
Wendler:
Shoulder Press 5-5-5
75-80-85x7
Snatch 5-5-5
70-75-80
Bench Press 5-5-5
95-100-105x10
5.9.10 - Sunday
Regional Affiliate Competition Day 2
WOD 4 - as a team:
50 MU
Log carry (250#, approx 150m)
100 thrusters (65#/95#)
Log carry
200 Deadlifts (95#/135#)
Log carry
time - 13:05
3rd place in this WOD, 5th PLACE TEAM OVERALL!! WE'RE GOING TO THE GAMES!!
WOD 4 - as a team:
50 MU
Log carry (250#, approx 150m)
100 thrusters (65#/95#)
Log carry
200 Deadlifts (95#/135#)
Log carry
time - 13:05
3rd place in this WOD, 5th PLACE TEAM OVERALL!! WE'RE GOING TO THE GAMES!!
5.7.10 - Friday
Kaeppner Woods - Central East Regional 2010!!
WOD 1: 3 rounds of
20 KBS (35#)
10 C2B
20 burpee / lateral jump
10 box jumps
time - approx 12 min
WOD 2: max snatch then HPSU in 5 min
103#, 73 HSPU as a team
WOD 1: 3 rounds of
20 KBS (35#)
10 C2B
20 burpee / lateral jump
10 box jumps
time - approx 12 min
WOD 2: max snatch then HPSU in 5 min
103#, 73 HSPU as a team
5.3.10 - Monday
ClubFit
warm up w/ light weight snatches
20 min of 1 on 1 off row
Target - 2500m
Actual - 2402m
10 -> 1 Good mornings and toes to bar
warm up w/ light weight snatches
20 min of 1 on 1 off row
Target - 2500m
Actual - 2402m
10 -> 1 Good mornings and toes to bar
5.2.10 - Sunday
CFKOP Team Training
5 reps of everything we can think of - working transitions.
worked for about 24 minutes
5 reps of everything we can think of - working transitions.
worked for about 24 minutes
5.1.10 - Saturday
CFKOP Team Training
(1) Team of 4 (Kit, Mike, me, Jen):
2400 m run
250 box jumps
250 wall balls (10')
time - 13:02
(2) Max OHS / Max PU
(from the floor, 15 min cap)
130# / 30 PU
(1) Team of 4 (Kit, Mike, me, Jen):
2400 m run
250 box jumps
250 wall balls (10')
time - 13:02
(2) Max OHS / Max PU
(from the floor, 15 min cap)
130# / 30 PU
4.29.10 - Thursday
Mostly a rest day... joined ClubFit Briarcliff and did the Wendler taper week for all 6 movements
4.28.10 - Wednesday
NYSC White Plains
Tribute WOD for Amanda Miller
30 HSPU
40 PU
50 KBS (55#)
60 situps
70 burpees
time - 22:45
note: HSPU very hard after all the pushups yesterday!
Tribute WOD for Amanda Miller
30 HSPU
40 PU
50 KBS (55#)
60 situps
70 burpees
time - 22:45
note: HSPU very hard after all the pushups yesterday!
4.27.10 - Tuesday
NYSC Hawthorne
- no chalk and thick barbell. yuck!
- could not connect reps consecutively
Wendler:
Deadlift 5-3-1 @ 155-185-205
(modified from 160-180-205)
Clean 5-3-1 @ 95-115-125
(modified from 100-110-125)
Snatch 5-3-1 @ 65-75-X
(modified from 65-75-85)
THEN @ Bravo CrossFit:
20 -> 1 squats
1 -> 20 pushups
time: 18:22
- no chalk and thick barbell. yuck!
- could not connect reps consecutively
Wendler:
Deadlift 5-3-1 @ 155-185-205
(modified from 160-180-205)
Clean 5-3-1 @ 95-115-125
(modified from 100-110-125)
Snatch 5-3-1 @ 65-75-X
(modified from 65-75-85)
THEN @ Bravo CrossFit:
20 -> 1 squats
1 -> 20 pushups
time: 18:22
4.25.10 - Sunday
CF Watertown
CrossFit Football Total
Power clean: 143# (PR)
Backsquat: 180#
Bench Press: 130#
Deadlift: 235# (PR)
note - quads super tired from yesterday
CrossFit Football Total
Power clean: 143# (PR)
Backsquat: 180#
Bench Press: 130#
Deadlift: 235# (PR)
note - quads super tired from yesterday
4.24.10 - Saturday
CF Watertown (@ Taft track)
8 rounds of 1 minute sprint interval
400 m jog backwards
4.23.10 - Friday
CrossFit Watertown
Snatch Balance - 88#
Death by Pullups - deadhang
Completed through minute 7, got 6 PU in 8th minute
Snatch Balance - 88#
Death by Pullups - deadhang
Completed through minute 7, got 6 PU in 8th minute
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
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