Max height box jump - 41" (on the diagonal) (PR!)
Then back squat 3-3-3-3-3
Max - 185 x 3
9.22.11 - Thursday
25-20-15-10-5 of:
Time - 11:39 Rx
- Push up (Men’s Rx = clapping)
- Sit up
- Hang Power Clean (95/65#)
Time - 11:39 Rx
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)
Then Sumo-deadlift 1 RM
score: 245 (no where near my former max, but it felt heavvvvy)
9.17.11 - Saturday
FIGHT GONE BAD at Iron Cross Athletics
Complete 3 rounds of:
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)
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
(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
Time:16:56
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)
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
AMRAP in 15 minutes of
5 partner deadlifts (425#)
5 partner clean and jerks (185)
1 banded sprint
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
score- 14 rounds + 8 reps
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#)
Times - 3:19 (PR!) / 3:28 / 3:33 / 8:09 (90#)
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
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#
Max - 135# (PR!)
3 rds for time of 20 floor press, 20 floor wipers (50% 1RM)
Time - 8:16 at 68#
8.23.11 - Tuesday
@ Knoxville Greenway
1 mile run - 8:30 (downhill)
Rest 3 min
1 mile run - 9:40 (uphill)
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
Max clean and jerk
Max - 155# (full squat)
Then - 30 c&j for time
I used 85# - time = 2:57
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
Then 5 rds of 5 deadlift (95#) and 7 bar-facing burpees
Time - 2:57
8.15.11 - Monday
“Hit-and-Run Grace”
For time complete:
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#
8.12.11 - 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...)
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...)
8.9.11 - 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
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#)
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#)
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#)
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
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
Max: 138#
AMRAP in 8 minutes of 20 wall balls (14# to 9') and 10 push-ups
Score: 158 reps
7.29.11 - Friday
10x2 banded Front Squat, 50% max
- used 95# and blue monster mini
Cash out - 3 rds of 10 toes thru rings, 3 MU (practice no false grip)
- used 95# and blue monster mini
Cash out - 3 rds of 10 toes thru rings, 3 MU (practice no false grip)
7.24.11 - Sunday
WOD with Aimee and Hannah -
5 rounds for time: 5 deadlifts (185#), 10 push-ups, 15 KBS (53#)
Time - 10:17
5 rounds for time: 5 deadlifts (185#), 10 push-ups, 15 KBS (53#)
Time - 10:17
7.23.11 - Saturday
5 rds for time: 30 box jumps, 40 sit ups (sub for 20 T2B), 10 ring dips
time - 17:38
time - 17:38
7.22.11 - Friday
Snatch grip banded deadlift 12 x 2
113lb, monster mini band
5 rds for time
5 bar facing burpees
5 L-sit pull-ups
Time: 4:10
113lb, monster mini band
5 rds for time
5 bar facing burpees
5 L-sit pull-ups
Time: 4:10
7.21.11 - Thursday
Power Clean 1-1-1-1-1-1-1
Max - 145
AMRAP in 20 - 400m run, max KBS (35#)
Score - 130 (40, 30, 30, 30)
Max - 145
AMRAP in 20 - 400m run, max KBS (35#)
Score - 130 (40, 30, 30, 30)
7.18.11 - Monday
Air Force WOD - 20 thrusters, 20 SDHP, 20 push jerk, 20 ohs, 20 FS (65/95) with 4 burpees at the start of every minute
Time - 9:49 (hot as hell today!!)
Time - 9:49 (hot as hell today!!)
7.15.11 - Friday
Power snatch 3-3-3-3-3
Max - 98#
AMRAP in 7 min of 7 power snatch (55#) and 14 DU
Score - 8 rds
Max - 98#
AMRAP in 7 min of 7 power snatch (55#) and 14 DU
Score - 8 rds
7.12.11 - Tuesday
1) Death by SDHP/MBD (30 minutes)
Score - 325 reps (12 rds + 13, 9 rds + 10, 7 rds)
2) 3 rds for time of: 15 wall ball (14#/8'), 10 HPC (65#), 5 S2O, 1 rope climb
Time- 5:42
Score - 325 reps (12 rds + 13, 9 rds + 10, 7 rds)
2) 3 rds for time of: 15 wall ball (14#/8'), 10 HPC (65#), 5 S2O, 1 rope climb
Time- 5:42
7.7.11 - Thursday
25 HSPU, 25 walking lunge (25#), 25 KBS (20kg), 25 sit ups, 25 DU, 25 pull ups. Penalty for breaking sets = 1 rope climb
Time - 7:47 (1 rope climb)
Time - 7:47 (1 rope climb)
7.6.11 - Wednesday
Push press 5-5-3-3-2-1-1
Max - 138# (from floor) (PR!)
3 rds for time of Push press (40% 1RM) & box jumps (21")
Time - 3:24
Max - 138# (from floor) (PR!)
3 rds for time of Push press (40% 1RM) & box jumps (21")
Time - 3:24
7.5.11 - Tuesday
Deadlift 135# off 45# plate - 10 x 2
Amrap in 12 of 1 clean (135#), 10 push ups, 200m run
Score: 10 rounds
Amrap in 12 of 1 clean (135#), 10 push ups, 200m run
Score: 10 rounds
7.1.11 - Friday
Powerlifting with Louie Simmons!!
Sumo deadlift and box squats
250# dead lift - not to max
Sumo deadlift and box squats
250# dead lift - not to max
6.27.11 - Monday
100 KB snatch (35#)
5:27
5 rds of 5R/5L KB snatch, 20m sprint, 5 burpees, 20m sprint
time - 3:43
50 DU, 50 BF sit-ups
1:47
5:27
5 rds of 5R/5L KB snatch, 20m sprint, 5 burpees, 20m sprint
time - 3:43
50 DU, 50 BF sit-ups
1:47
6.24.11 - Friday
Team of 4 - 2000m row, 200 front squats (95/135), 150 DB push jerk, 100 pull-ups, 2000m row. 1 person at a time on row, 2 ppl at a time for the rest.
6.21.11 - Tuesday
AMRAP in 20 minutes of: 5 T2B, 10 push press (55#), 15 DU.
Score - 16 rds (+5+10+5)
Score - 16 rds (+5+10+5)
6.18.11 - Saturday
Waterfront WOD:
100 sledgehammer tire hits (6#)
50 stump jumps
25 HSPU
-time: 10:46
100 sledgehammer tire hits (6#)
50 stump jumps
25 HSPU
-time: 10:46
6.17.11 - Friday
Shoulder Press 1-1-1-1-1
- Max- 95x5
- notes: felt like I may have been able to do more, but ran out of time
3 rounds for time of: 2 wall ascents, 4 HSPU, 8 dumbbell ground to overhead, 16 pull-ups
- all movements must be unbroken or there is 12 burpee penalty every time you stop
- time - 6:30
- Max- 95x5
- notes: felt like I may have been able to do more, but ran out of time
3 rounds for time of: 2 wall ascents, 4 HSPU, 8 dumbbell ground to overhead, 16 pull-ups
- all movements must be unbroken or there is 12 burpee penalty every time you stop
- time - 6:30
6.14.11 - Tuesday
Banded deadlift 12 sets of 2
- used 95# and 1" bands
- last 4 sets stood on 15# plates
Reverse hyper 3 sets of 15 (70#)
Prowler push 50m (95#)
- used 95# and 1" bands
- last 4 sets stood on 15# plates
Reverse hyper 3 sets of 15 (70#)
Prowler push 50m (95#)
6.10.11 - Friday
20 thrusters (95#)
1 rope climb
15 thrusters
2 rope climb
10 thrusters
3 rope climb
5 thrusters
4 ripe climb
Time - 16:13
1 rope climb
15 thrusters
2 rope climb
10 thrusters
3 rope climb
5 thrusters
4 ripe climb
Time - 16:13
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