10.2.14 Sick-Rest
10.1.14
OLY Class
Snatching- triples at 65#, doubles at 85#
5x3 High pull at 85#
5x3 Snatch Balance 85#
2 Snatch Balance at 105#
1 at 115#
1 at 125#
9.30.14 Rest, Wine tasting!
9.29.14
A: Snatch: EMOM 8 at 75#
-- then played around of course, 4 at 85#, 3 at 95#, 3 at 105#, 1 at 115# (ugly ass power snatch) and failed one at 115#
B: Clean and Jerk EMOM 8 at 105#
C: Front Squat 3X5, 135#
D: 3 Rounds
20 box Jumps
15 Burpees
**4:06
9.28.14 Rest Day, went to watch BOE
9.27.14 REST- Meghan's Wedding Day
9.26.14 Rest
9.25.14 Rest
9.24.14 Rest
9.23.14
A: Push Press 4X3 115#
B: Banded Deadlift: 10X1 175#
C: 4 Rounds:
Run 500m
20 Pullups
20 Wall balls to 10' target 20#
20 Box Jumps
20 HSPU (to one ab mat)
Row 500m
Rest 5 min
**12:56, 14:20, 15:38, 16:08
9.22.14
A: Snatch: 5 Singles at 95#, 8 at 100#, 2 at 105#
B: Clean and Jerk: 5 Singles at 110#, 3 at 115#, 4 at 120#, 4 at 125#
C: Front Squat: 4X3 165# (this was tough!!)
D: GH Raise 3x max reps
21-18-20
9.21.14 REST DAY
9.20.14
Fight Gone Bad
3 rounds:
1 minute wall ball shots 14#
1 minute SDHP 55#
1 minute Box Jumps
1 minute Push Press 55#
1 minute Row for Cals
Rest 1 min
**Score: 333 (40-50+ from last year!)
9.19.14
A: Snatches: 3 Singles at 90#, 2 Singles at 95#, 1 single at 100#
*then I felt good so kept playing around, hit 105, 110 and 115 (big PR!) Squat snatches. Failed 120 because I couldn't lock my arms out
B: C&J: 3 singles at 120#, 2 singles at 125# , 1 single at 130#
C: Backsquats 5X2- 205#
D:
30 sec TNG Power Snatches
30 sec Box Jumps
30 sec KB Swing 35#
Rest 5 min X5
11, 15,15
12,17,16
13,17,16
12,18,1512,18,14
9.18.14 REST DAY
9.17.14
OLY Class
Worked on High Pulls+Squat Snatch
Got under 105# twice! So exciting!
9.16.14
A: Push Press 4X4, 105#
B: Banded Deadlift 165#, 14X1
C: 4 rounds at 80% (though I don't think there's much of a difference there for me)
500m Row
20 Thrusters 55#
15 C2B
20 Burpees
10 ring Dips
60 Double Unders
rest 5 min
**63:16
rounds: 10:08, 11:54, 12:48, 13:26
9.15.14
A: Snatch 3TNG 70#, 3TNG 80#, 10 Singles at 90#
B: C&J 3 TNG 100#, 3 TNG 105#, 10 Singles at 105#
C: Front Squat 4X4
150# (this felt heavy)
D: Weighted Back Extensions 3X10 10# plate
E: Single Leg KB Deadlift 44#, 3X10 each leg
F: Banded Hip bridge with red band X100 reps
9.14.14 REST DAY
9.13.14 Flex on the Beach
A: Snatch Complex
warmed up, hit 95#, 100# and a really ugly 105#. Failed 110#
B: Team of 4 Workout, each person buy in of 10 Burpees + 15 Pullups, then total of 120 Thrusters
I had to do 25
C: 2 Team Workout
150 KB Swings 70/53#, 400m run whenever you break
I did 2x400m runs, 70 total swings
9.12.14 REST DAY
9.11.14 REST DAY
9.10.14
OLY Class
Snatch Work, 3 Pos Snatch and Snatch Pulls 115#
9.9.14 REST- was sickish, had no energy hadn't eaten for 2 days
9.8.14
A: Squat Snatch
5 TNG 65#, 3 TNG 75#, 10 Singles at 85#
B: Clean & Jerk
5 TNG 95#, 3 TNG 100#, 10 Singles at 105#
C: Front Squat 4X5 at 70%
all at 135
D: Glute Ham Raise 3X12
E: Banded Abduction and Adduction
2x25 each leg
9.7.14
Flex Run Through
Worked on Snatch Complex- from 75# to failing 110#
10 Burpees and 20 Thrusters 65#
9.6.14
Comp Day
A: Find a 1 RM Clean- Power Cleaned 165#, couldn't stand up with 170#
B: Partner Workout
I did-- 50 pullups
29 Deadlifts at 135#
9.5.14
Warming up for competition
A: 10 min to work up to a heavy 5 of back squats- 185#
B: 10 min to work up to a heavy 5 of Push Press- 95#
C: 1 Sprint every min for 10 min
9.4.14 REST DAY
9.3.14
AM:
1500m row
50-40-30-20-10 Double Unders
15 TTB between each round
*18:?? pretty pathetic, but I didn't go 100% so I deserve it
PM: Olympic Weightlifting class
Snatch work-35/55/65/75#
Snatch balances with the bar
9.2.14 REST DAY (traveling home)
9.1.14
Workout at 7 mile Crossfit in Grand Cayman
21-15-9
Hang Squat Snatch 65# (surprisingly struggled with the squat here)
Box Jumps
HSPU (to one ab mat)
21:23-- this was terrible but I was happy to be moving
8.31.14 REST DAY (vacation in Grand Cayman)
8.30.14 REST DAY (vacation in Grand Cayman)
8.29.14
A: Find a 1RM Back Squat
Warmed up- hit 205-215-225-235 (failed)- 230# PR (15lbs from last week and 30 from last test)
B: 1RM Squat Clean, felt really off at at first, but got 155# 160# and then 165# (PR)
got under 170# twice, but couldn't stand up, was catching it too low actually
C: Mile for time on a track
6:22* PR post HS track days. I can break 6 minutes!!
8.28.14 REST DAY
8.27.14
A:
100 Wall balls 14# (to a 10' Target)
100 Double Unders
50 Burpees
50 GHDs
**around 16:45
B: Partner
Row 250m
Rest while partner does the row
25 Burpees
Rest while partner does Burpees
Row 250m
8.26.14
Iced all day and worked on my posture. Throwing in Crossover Symmetry every day + more shoulder and pec mobility/stretching
A: Deadlift 2-1-2-1-2-1-2 (each followed by a quick 10-15m sprint)
all the sets of 2 @ 225# and the sets of 1 at 235#
B: 10 Rounds
Every 3 min
3 TNG Snatches 85#
3 24" Box Jump Overs
half a length sled push 90# on sled
C: 5X10 GHD with 10# Medball
8.25.14
*I was SO excited about today's workout, but before the long metcon I went to jerk 115# and it felt like someone stabbed my shoulder (rotator cuff on the back). This is the same injury I had in the past so I'm bummed but hopefully I can figure out the best ways to help it heal.
Anyways.
A: EMOM 20
Odd: 2 Banded Back Squats 110#
Even: 6 C2B pullups no coming off the bar
B: was supposed to do clean and 2 jerks but changed to this after my shoulder hurt
10 rounds
2 min on- 7 squat thrusts over the rower, 250m row, AMRAP KBS 44# for the remainder of the time
1 min rest
*12-15-13-12-13-11-9-7-11-11
8.24.14 REST DAY
8.23.14
A: worked to a heavy set of 3 power clean
105-115-125-135-140-145-150 (PR)
B: 5 rounds
10 power cleans 95#
50 double unders
*10:06 ( this was terrible!!! )
8.22.14
A: Back Squat 5X1.1
185-190-195-200-205/210 and 1 at 215 for fun (205 old PR)
B: every :90 for 15 min
1 hang snatch + 1 full snatch - all at 95#, failed one full
C: every :90 for 15 min
split jerk x2, 105-115-115-120-120-120-125-130
8.21.14
A1: Deadlift @60% 165#
6X3
A2: High Box Jumps 30in box plus 1- 25# plate
2-1-2-1-2-1
B: Power Snatch + Hang Power Snatch
55-65-75-85-95-105, failed 110 on second rep
played around a bit and hang power snatched the 110#, 15# power PR, 10# snatch PR
C: Start the clock
0-20:00
21 Clean and Jerk 95#
15 Thrusters 95#
9 Snatches 95#
* I finished in 13 something
at 20:00
"Helen" Remixed
3 rounds:
400m run
21 KB 35#
12 Ring Dips
* finished low 14s
8.20.14
Partner Workout:
100 Pistols (50 each)
50 HSPU (I only did 11 of these, but that's the most I've ever RXed)
20 Sled Pushes (11 for me) 148#
20 Sled Pulls (10 each) 193#
20 Farmers Carry 53# each hand (10 each)
50 Burpees (25 each)
100 TTB (split 55/45 me)
8.19.14 REST DAY
8.18.14
A: Banded Front Squats (2 red bands to floor) 10X2
75# for all
B: Squat Clean and Jerk 5x2, building
95-105-115-125-135 (135# jerk is a PR!!)
C: Jackie
1000m Row
50 thrusters 45#
30 Pullups
*11:08, a minute slower than my PR, not too happy but I literally couldn't do a pullup
8.17.14 REST DAY
8.16.14
4 rounds
500m Run
5 Squat Snatch 85#
15 C2B Pullups
5 Power Snatch
15 HSPU
*around 45 min
-this workout taught me a few things
1. the snatches felt GREAT at 85#, stoked about this
2. my HSPU SUCK, did the first round kipping to 1 ab mat and the rest strict to a 10# plate and mat
3. I feel like I forgot how to run, going to try and throw in a run once a week going forward
8.15.14
A: Sotts Press from a clean rack 5X3
55-55-60-60-60
B: Banded (with KB hanging) OHS 3X3
18# KB x 2 and 26# KB x 1
C: Speed Banded Back Squats (2 red bands from floor) 8X3
95# all the way through
D: 10 Rounds
3 Snatches 85#
10 Wall balls
**15 something, this took me a LONG time, but snatching 85 consistently is new for me, so not upset!
8.14.14 REST DAY
8.13.14
"2007"
1000m row
then 5 rounds of:
25 pullups
7 Push Jerk 95#
** ripped my hand bad the first round, but still made it through 3 rounds +8 pull-ups. Really disappointed, but shit happens
Rest 10-15 min
Annie gone Bisexual :)
50-40-30-20-10
Double Unders
Air Squats/Sit-ups alternating rounds
*6:28
Then:
HS work
200m empty sled push
8.12.14
A: Strict Press: 5 reps every :90 working to heaviest load possible
65-70-70-75-75
*Hang clean work at 95/105 to get ready for this workout
B: 7 Rounds
3 Hang Cleans 135# (*did not think I could do this, but I did and I was super stoked!)
10 GHD
C: Romanian Deadlifts
4X6 115#
8.11.14
A: Front Squat 5 X 1.1.1 140-145-150-155-160
B: Work to a 3 rep heavy OHS
75-95-105-115
C: 7 Rounds
2 Squat Snatch (5 rounds at 85 and 2 at 90)
2 Burpee Broad Jumps
D: 50 TTB for time 4:28
followed by 5 TTB every :30 for 2 min
8.8-8.10.14 Camping, so just hiking, swimming and kayaking
8.7.14
Dropped in at Freedom Barbell in LI
Warm-up, 3 rounds of Cindy, huffing and puffing after this
Snatch work (lucky enough to have ended up getting 1 on 1 coaching from Christian Harris, an incredible athlete who also is a great coach)
-started with light muscle snatches, position 1 and 2 power and squat snatch, ended up PRing hang squat snatch at 100# SOOOO happy and grateful for the coaching
Then...
4 rounds
Ring Row x10 Reps Tempo 21X1
rest :45
DB T Push-up x12 (10#)
rest :45
Only had time for 1 round:
800m run
30 KBS 44#
Time: 4:56
8.6.14 REST DAY
8.5.14
A: Front Squat 5X 1.1.1, 135-140-145-150-155
A2: 10 Kipping HSPU (to one ab mat)
B: 5X3 OHS 95#
C: Hang Squat Cleans 3X5
115-115-125
Went for a "max" because I felt good, 135-140-145-150 (PR)
D: 150 Double Unders
8.4.14 REST DAY
8.3.14 REST DAY
8.2.14
A: Back Squat: 3X5 155#
B: OHS 3x5 85#
C: 3 Position Power Snatch
65X4, 75X3
D: AMRAP 7
3 30" Box Jumps
8 T2B
7.30-8.1.14 REST DAYs
7.29.14
A: Push Pres 3x5 100#
B: EMOM 14
even: 7 pullups
odd: 2 snatch singles 75#
C: 100 hollow rocks
7.28.14
A: Front Squat: 3 x 5 at 70ish%, 135#
B: Gymnastics
25 strict ring dips (no more than sets of 3, these need some help!)
25 strict HSPU, changed my hand positioning and can do 5-8 to a 10lb plate + ab mat. plate gone soon!
C: 3 position squat clean x7
105-105-115-115-115-115-125
D: 3X20
15 GHD, 5 reverse GHD
7.27.14
AMRAP 20
5 Power Cleans 100#
10 TTB
15 Wall Balls 14#
* 8+2, endurance was the problem here
Snatch Work:
Trying to get more comfortable with 85# on the bar, so the 95# will happen and be more consistent
7.26.14 REST DAY
7.25.14 REST DAY
7.24.14 REST DAY
7.23.14
A: Strict Pullups
7-6-4-3 (5 min cap)
B:
3 Rounds
10 C2B Pullups
10 Front Squats 110#
10 Burpees
Time: 8:12
7.22.14
Find 3RM Hang Clean
105-115-125-135 (had never done 135 before!!)
6 Rounds
8 Hang Cleans 105#
24 DUs
200m run
Time: 13:33, VERY happy with this
7.21.14
Pure Barre class- SO hard
7.20.14
Bear Complex 7 reps
75-85
Helen:
3 rounds:
400m run
21 KB Swings 35#
12 Pullups
*11:13, a min slower than my PR :/
2 hour LI sound Kayak
7.19.14
20 min on the elliptical LOL
Pushups and Situps
7.18.14 REST DAY
7.17.14 REST DAY, resting knees
7.16.14
15 min run to test my knees (no bueno)
7.15.14 REST DAY- so sore!
7.14.14
AMRAP 12
6 HSPU
9 Pullups
12 Hand-release Pushups
4+17, HSPU Suck!
7.8-7.14 Rest days, knees and achilles in a lot of pain
7.7.14
20 min AMRAP
5 Thrusters 65#
7 Hang Power cleans 65#
10 Sumo Deadlift HP 65#
**10+14
7.6.14 REST DAY (bc I obviously overworked myself yesterday)
7.5.14
A: 40 min run
B1: Back Squat 5X4 at 145
B2: 6 strict pullups each round, 10 pushups
C: Snatch work
65-70-75, a couple times each
D: 10 C&J Singles
95-105
E: ME 500m Row x3
Can't remember the times
*Pickup basketball game
7.4.14
2 Hour hike
7.1-7.3.14 ALL rest days
6.30.14 REST DAY, traveling
6.29.14
30 min trail run + 20 min Lake swim
6.28.14
1:20 min trail run on Mount Galbraith
6.27.14 REST DAY, traveling
6.26.14
A1: Front Squat: 128-133-138-143-143 *felt so weak
A2: Strict Pullups (bc rings were being used by the class going on), 6 each round
B1: Push press: 88-98-103-108-108 (I can't for the life of me get stronger here)
B2: Strict HSPU
-3 to 15lb plate
-5 to ab mat and 10 lb plate
-4 to ab mat and 10 lb plate
-3 to ab mat and 10 lb plate x2
Finished with 4x10 GHD, didnt have many options at the gym I visited
6.25.14 REST DAY, still sick
6.24.14 REST DAY, still sick
6.23.14 REST DAY, I was sick
6.22.14
Ran a Half Marathon in 1:55.21
6.20.14
A: Back Squat 32X1 4,4,4,4,4
145-150-155-160-165
B: 8 Snatch Singles @ 70%
65-65-70-70-75-80....ended up having a coach come over and help and hit 95# for the first time, attempted 100# and failed
C: 8 C&J Singles @ 70%
95-105-105-105-115-115-115-120
EMOM 12
Even: 30 sec pullups, got between 9 and 12 each round
Odd: 30 sec run sprint
6.19.14
7X5min Row, rest 2 minutes between each, for distance
1-1209/2:04
2-1205/2:04
3-1200/2:05
4-1184/2:07
5-1181/2:07
6-1154/2:10
7-1176/2:07
6.18.14 REST DAY
6.17.14
A1: Push Press, 4,4,4,4,4
90-100-105-110-110
A2: Strict Pullups- 5 all rounds
B: Snatch Pull to Knee - 105-105-115-115
C: Snatch 4x 1.1.1
65-70-70-75
D: Lsit- accumulate 75 seconds- 35-20-20s
Work on Pistols and Handstand Walk (for me, just handstand!)
6.16.14
A1: Front Squat 32X1 4,4,4,4,4
120-130-135-140-145
A2: Strict HSPU
to an ab mat and 15# plate
B: Clean Pull at 100% Max Clean- all at 155
C: Hang Clean 4,4,4,4
105-115-120-125
D: Reverse GHD 4x10
Strict Rings Dips-18
6.15.14 REST DAY
6.14.14
0-10:00
Run 1 Mile-7:18
10-20
5 Rounds:
12 KB Swings 53#
12 Burpees
*8:34
20-40
2000m Row
30 Squat Clean Thrusters
*36:52
40-finish
Run 1 Mile- 8:30
6.13.14
A: Back Squat 32X1 5X5
135-140-150-155-160
B: Snatch- 10 Singles 65-65-65-65-70-70-70-75-75-80
C: Clean and Jerk- 10 Singles 95X5, 100X5
D: EMOM 12
odd-40 double unders
even- 6 pistols, 6 TTB
*first time doing pistols without holding my foot
6.12.14
45 minute row for distance
10,125
6.11.14 REST DAY
6.10.14
A1: Push Press 5X5
85-95-95-105-105
A2: Strict Pull-ups, 5 each round
B: Snatch Pulls to Knee at 100% Max snatch 3,3,3,3--- all at 85
C: Hang Snatch 4 X 1.1.1 (rest 15s between singles) rest 2 min between each set
65-65-70-70
D: L Sit, accumulate 60s
17-8-15-10-10s
6.9.14 Start of CFW Competition Training Programming check it out here
A1: Front Squat 32X1 5X5
115-120-125-130-135
A2: Strict Ring Dips/ Rest 2 min
4 each set
B: Clean 1st Pull at 110% Max Clean 3,3,3,3 / Rest 2 min
All at 170
C: Hang Clean 5,5,5,5
95-105-115-115
D: Reverse GHD 3X12
6.5.14-6.8.14 VACATION
Trip to Nashville
6.4.14
Find 1RM Deadlift
265# (30 lb PR!!, still possible with no hamstrings!)
AMRAP 12
6 KB Weighted Situps 35#
3 Deadlifts 205#
35 DUS
*4+13
Seriously need to work on the DUs, they disappeared
6.3.14
3 min on the clock:
250m Row
10 Burpees
AMRAP Box Jumps for the remainder of the time
Rest 3 min X4
* 42-34-34-37
Total: 147
Extra Work:
5X Max Butterly Pullups
4-4-5-3-3
6.2.14
Find a 1RM Thruster
120# *(missed my previous max of 125#, really need to work on my overhead strength)
AMRAP 7
3-3, 6-6, 9-9 etc
Thruster 65#
TTB
*94 reps
Can finally string TTB!!
Extra work:
5X3 Strict Pullups
4x15 GHD Situps
6.1.14 REST DAY- at Regionals
5.31.14 REST DAY- at Regionals
5.30.14
Run 5.4 Miles in 42 min- felt great, gotta slow down the pace a bit for a longer run
5.29.14
ME 500m Row- 1:42, PR by 2 seconds
For time:
250m Row
15 KB Swings 44#
25 Burpees
15 KB Swings
250m Row
*5:03
5.28.14
Run 5.2 Miles in 41:58- very happy with this, my legs felt like jello
5.27.14 REST DAY
5.26.14
"Murph"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
*57:28 (?)
This was awful, I saved wayyy too many pushups for the end, should've broken it up into cindy
5.25.14
2.5 mile Run- about 8:45/mi pace
5.24.14 REST DAY
5.23.14
5 Rounds
20 Wall Balls
15 HR pushups
30 DUs
*19:58
My DUs are pretty much gone here, this took me forever
5.22.14
4 Rounds
AMRAP 1: row for cals
AMRAP 1: KBS 44#
AMRAP 1: Situps
Rest 1 minute
**total reps: 283
5.21.14 REST DAY
5.20.14
For time:
400m Run
40 TTB
400m Run
40 Deadlifts 135#
400m Run
40 Box jumps
400m Run
** 15:24, felt great here
5.19.14
AMRAP 15
6 Push Press 75#
9 Pullups
12 Ring Pushups
*6+12
- ring pushups were the limiting factor here, did presses and pullups unbroken every time
5.18.14 REST DAY
5.17.14
CMC Pit
AMRAP 5
5 ground to overhead 75#
7 Burpee box jump overs
9 KB swings 35#
*68 reps
5.16.14 REST DAY
5.15.14
Jackie
1000m Row
50 Thrusters 45#
30 Pullups
*10:03, almost 4 min drop from last time I did this in the fall, but my pullups were still slow
5/19 HAVE NOT KEPT TRACK OF WORKOUTS, starting again now
3.10.14
Re-tried 14.2, didn't do better
Then...
Joined in on the end of the class WOD and got through:
1000m Run
25 Thrusters 65#
20 Burpees over the bar
1000m Run
15 Thrusters 65#
3.9.14 Lazy Rest Day
3.8.14 Lazy Rest Day
3.7.14 Open Workout 14.2
0-3min
10 OHS
10 C2B Pullups
X2
3-6 min
12 OHS
12 C2B Pullups
X2
***score= 74
3.6.14 REST DAY
3.5.14
A: Front Squat: Tempo 33X1,sets of 5, 115-115-115-115
B: AMRAP 3 (X3) 3 min rest in between
7 Pullups
10 Walking KB Lunges 53#
**2+6, 3, 2+10
3.4.14 REST DAY
3.3.14
AMRAP 17
17 Burpees
17 Box Jumps
17 Wall ball Shots
*6 +4
* followed by Heather Bergeron's challenge of 150 rounds of Cindy for the Month of March (with strict pullups)--- did 5 rounds
3.2.14
attempted 14.1 again, felt crappy and did not finish it
3.1.14 Lazy Rest Day
2.28.14
14.1
AMRAP 10
30 Double Unders
15 Snatches 55#
* 6 rounds even
2.27.14 REST DAY
2.26.14 REST DAY
2.25.14
A: Push Press: 2, 2, 2, 2
85-95-110-120
B: EMOM 20
Even: 30 double unders
Odd: 20 TNG Power Cleans 75#
PM: Run 2.5 miles
2.24.14
For time:
65 Burpees to a 6" Target
65 C2B Pullups
65 Burpees to a 6" Target
*Time: 23:24 (the seconds might be off)
2.23.14
EMOM 10
Even: 3 Strung C2B Pullups
30 DUs
Odd: 6 Front Rack Lunges 95#
EMOM 10
Even: 5 Box Jumps 24"
10 Pushups
Odd: 10 Deadlifts 105#
**Felt great this day, needed this workout more than anything
2.22.14 Away- Rest Day
2.21.14 Lazy Rest Day
2.20.14
Part 1
Run 500m, rest 2 min x3
AMRAP 10
5 pullups
10 pushups
15 air squats
**9 +1 (very happy with this half cindy!)
2.19.14 Traveling for work, another forced Rest Day
2.18.14
Annie
50-40-30-20-10
DUs
Situps
**9:38
Tabata Air squats and Bicycles
2.17.14 Traveling for work, forced Rest Day
2.16.14
Sunday Partner Workout
For Time:
Row 3000m alternating every 250m
100 DB Snatches 30#
300 DUs
(I forgot my rope so I SUCKED at the DUs, but my row splits were faster than ever!)
2.15.14 Competition Day
Partner WODs:
Workout 1:
10 down to 1
Deadlifts 105#
Burpees
Box Jumps
Time: 4:33
Workout 2:
EMOM 5 (each person)
1 heavy thruster per minute, 115-115-120-120-120
Workout 3:
80 cal row
70 KB swings 53/35
60 WB to 10 foot target 14#
Remaining time DUs
Final WOD:
7 min
2, 4, 6, 8....
Snatch 135/75
C2B Pullups
Ended up in 6th place!
2.14.14 REST DAY (or you can call it lazy week)
2.13.14 REST DAY
2.12.14 REST DAY
2.11.14
A: Push Press 4, 4, 4, 4
75-85-95-105
B: EMOM 14
10 Burpees
2.10.14
5 Rounds
250m Row
20 Box Jumps 24"
15 T2B
12 Thrusters 75#
*24:23
2.9.14 REST DAY
2.8.14
Comp Class
A: Rowing Drills
B: 13.1
17 min clock
40 Burpees
30 Snatches 45#
30 Burpees
30 Snatches 75#
20 Burpees
30 Snatches 100#
** got through the 20 burpees with over 2 min left, but couldn't get one at 100#
2.7.14 REST DAY
2.6.14
30 sec power clean (95#) = 12 reps each round
60 sec double unders= between 40-55 each round
rest 3:30 X 6
Olympic Weightlifting Class
2.5.14
A: Front Squat: 4x5
130-140-150-155
B:
AMRAP 5 x2
15 KB Swings 53#
10 Lunges with KB
5 TTB
*2+20, 2+21
2.4.14 REST DAY
2.3.14
AMRAP 20
20 Thrusters 55#
20 Burpees
20 Pullups
*4+2
2.2.14
AM:
Partner WOD
AMRAP 20
12 KB Swings 35#
6 Box Jump Overs
100m Row
Afternoon:
EMOM 21
min 1: 10 DL
min 2: 5 Front Squats
min 3: 5 Shoulder to overhead
* repeat, at 105#
9-7-5
Squat Snatch
HSPU
*HELLLLLLO weaknesses
2.1.14
Competitor's Class
A:
EMOM 16
First 8 min: 5 TNG Power Cleans 115#
Second 8 Min: 3 Single Snatches 85#
B:
AMRAP 20
50 Wall Balls 14#
50 Double Unders
40 Box Jumps
40 T2B
30 Burpees
30 C2B Pullups
20 Power Cleans 100#
20 Shoulder to Overhead 100#
10 Snatches 100#
10 Muscles ups
*got through 4 shoulder to overhead
1.31.14 REST DAY
1.30.14
Class
For time: 2 rounds of
1000m Run
40 Box jumps
30 toes to bar
20 OHS 75#
*24:05
OLY Class:
worked on the pull/power clean/using our hips
worked up to 145# power clean and it felt pretty good every time, I struggled with this weight, got it about 60% of the time a month ago- big improvement here, but I still need to engage my hips more
1.29.14 REST DAY
1.28.14
AMRAP 10
30 Wall Balls
50 Double Unders
*3+26
Rest 4 min
AMRAP 10
15 cal row
20 Pushups
**4+10
1.27.14
A: Back Squat 5,5: 160#
Front Squat 4,4: 140#
B: 10 min Clock
5 rounds
200m row
12 KB swings 53#
7 C2B Pullups
*3+row and 15
1.26.14 Visting a 'regular' gym in Chapel Hill
A: Worked on Heavy Squat Cleans (all singles as the bar was thicker and the weights were not bumper plates, no TNG allowed)
3 at 95# to warm up
5 at 115#
5 at 135#
1 at 155# **Squat Clean PR
B: EMOM 10- 3 strict pullups
Followed by 4x15 Hollow Rocks
1.25.14 Visiting Crossfit Chapel Hill
A. Strict Press 4X8
55-65-65-65
B: Partner WOD
AMRAP 24 (one person jumping rope the entire time)
40 Push-ups
40 KB Swings 53# (this weight is getting easy!!)
40 sit-ups
*4 +43
1.24.14 REST DAY (unplanned- bc I was lazy)
1.23.14
"Mary"
AMRAP 20
5 HSPU
10 Pistols
15 Pullups
*4+4
I spent minutes 15-20 trying to get 1 HSPU and my shoulders just wouldn't move. This is the most HSPU I've done in a workout, but I still was disappointed because my pistols and pullups felt great! Butterflies are getting there.
1.22.14 UNPLANNED Rest Day due to snow storm :(
1.21.14 REST DAY
1.20.14
A: Front Squat: 5,5- 135, 135
Back Squat 6,6- 155, 155
B:
AMRAP 10
10 Front Squats 95#
10 Burpees
**5+4 (this was HEAVY)
1.19.14
A: OHS 8, 8, 8 75#
B: For time:
50 KB swings 53#
50 Walking Lunge Steps
50 T2B
50 Shoulder to overhead 65#
60 Alternating DB Snatches 30#
50 Wall Balls
30 Burpees
*25:39
1.18.14
*may have been the worst day of working out I've had since I had strep a couple of months ago, I was NOT happy
A: Row 350m max effort
rest 3 min x3
1:10, 1:16, 1:22
B: 12 min clock
30 Burpees
15 Clean and Jerk 95#
30 Burpees
15 Clean and Jerk 115#
Got through 80 reps--rested WAY too much between clean and jerks
1.17.14
A. Deadlift @80%, 3, 3, 3 200#
B:
10 Deadlifts 105#
10 Box Jumps 24"
20 Lunge Steps
rest 90s x4
*total time with rests: 8:28
After class:
5-3-2-2-1
HSPU (set of 5 to an ab mat and a 10lb plate, the rest only to an ab mat)
Strict Pull-up -these felt really good, could probably do about 8 in a row now
1.16.14
50 Wall Balls, 10 DUs
40 Wall Balls, 20 DUs
30 Wall Balls, 30 DUs
20 Wall Balls, 40 DUs
10 Wall Balls, 50 DUs
Time: 12:48
1.15.14 REST DAY
1.14.14
AMRAP 12
300m Run
10 C2B Pullups
*3 rounds, run +9 C2Bs
REST 4 min
AMRAP 12
Row 300m
5 HSPU (to a 10# plate)
*2 rounds, then 3rd round with 4 HSPU +100m row
-getting much better with the HSPU, but my shoulders give out pretty quickly
1.13.14
A: Back Squat 8,8: 145-145
Front Squat: 6,6: 125-125
B:
AMRAP 10
20 KB Swings 53#
5 Toes to Bar
* 6 rounds
1.12.14 REST DAY (not planned but my body has felt pretty beat up the past few days)
1.11.14
Competition Team Test Day:
10 Pullups
20 Pushups
10 Toes to bar (did 23)
60 DUs in a minute
5 Ring Dips (I did 7, the most I've ever done!!)
1 head to floor HSPU (not too pretty)
75# Squat Snatch (did 1 at 65# to warm up)
110# Clean and Jerk (did 1 at 85# to warm up)
20s L sit hold- **failed this, only made it to 16s
10 OHS 75#
1.10.14 REST DAY
1.9.14
AM:
For time:
1000m Run
50 Wall Balls 14#
500m Run
50 box jumps
1000m Run
50 Toes to Bar
*23:51 - I felt really good here, the toes to bar taking me almost 4 minutes really killed me though
PM:
2000m row
AMRAP 13
21 dead lifts 135#
15 GHD sit-ups
*5 rounds +33
1.8.14
A: Find a 1RM Strict Press: 80# ....I really need work on this! Fun thing is the last time I tested it was a year and a half ago and my 1RM was 55#
B:
15 Strict Dumbbell Shoulder Press 20# each
10 Burpees
20s Airdyne Bike
rest 4 minutes X6
*this workout was not great for me; I was WAY too sore and could barely do a Burpee
1.7.14 REST DAY
1.6.14
A: Front Squat 8-8, 115-115#
Back Squat 10-10, 135-135#
B: AMRAP 10
5 C2B pull-ups
7 push-ups/2 HSPU
9 sit-ups w a 15# plate
* 7+4 (only did HSPU the first two rounds)
*After class work
EMOM 10
3 Butterfly Pullups
1 Ring Dip
1.5.14
Partner WOD:
3 Rounds:
200 Double Unders
20 Power Cleans 115#
*don't remember the time, but we moved through it pretty well considering the day before's workout
1.4.14
Competitor's Class
A: 20RM Back Squat- 145#, this felt easy, could've probably added between 10-15#
B:
50 KB Swings 53#
40 Burpees
30 Lunge Steps 95#
20 Deadlifts 145#
10 cal on the Airdyne
20 Power Cleans 95#
30 OHS 95#
40 Toes to Bar
50 Wall Balls
* 25 min cap, I got through 4 T2B, I was pretty happy with how this workout turned out, but the OHS killed me, same as the previous week
1.3.14 Snow Day=Rest Day
1.2.14
40-30-20-10
Wall Balls 14#
Box Jumps
KB Swings 53#
Time: 17:07
1.1.14 Happy New Year, REST DAY
12.31.13
AMRAP 18
Run 300m
15 Unbroken Thrusters 65#
12 Toes to Bar
**3 rounds + run
12.30.13
A: Find a 1RM Back Squat: 205# (10# PR)
Find a 1RM Front Squat 175# (15# PR)
B: 500m Run
50 Pullups
12.29.13 REST DAY, I literally couldn't move from the day before
12.28.13
Comp Class:
WOD 1:
Find a 3RM OHS- 105#
Find a 2RM Power Clean - 140#
Max C2B Pull-ups: 4
WOD 2 aka HELL
30 Thrusters 95#
30 C2B Pullups
30 OHS 95#
50 Knees to Elbow
50 Wall Balls
30 cal row
50 burpee Box jumps
Time: 39:19 (I think)
12.27.13 REST DAY
12.26.13
10 Burpees as fast as possible
30s Airdyne Bike
Rest 4 min x 6
12.25.13 Christmas REST DAY
12.24.13
12 RFT
24 Double Unders
3 Deadlifts 185#
7 Pushups
*18 something, the Deadlifts were heavy for me, my hamstrings need some work
12.23.13
A: Back Squat 33X1 2, 2- 165, 175 (failed the second rep)
Front Squat 33X1 2, 2- 135-145
B: 5 RFT:
10 KB Swings 53#
15 Wall Ball Shots
*can't remember my time, but finished this pretty fast!
12.22.13
Partner WOD: 3 people
3000m row
1 mile run with 10# med ball
150 lunge steps with barbell 55#
*all reps split evenly
12.21.13
WOD1: Find a 1RM Squat Clean- 150 (15# PR!!!!)
WOD2: AMRAP 4, 90% of 1RM Squat Clean, 135# *did 7
WOD3:
15-10-5
Burpee Box Jumps, 25 KB swings in between each round 44#
*6:00
WOD4:
10 Squat Clean Thrusters 105#
20 HSPU
30 TTB
20 HSPU
10 Squat Clean Thrusters
**got through 69 reps
12.20.13 REST DAY
12.19.13
7 TNG Power Clean
7 Burpees
25 sec Row Sprint
rest 5 min x6
*weight-95-95-105-105-115
12.18.13 REST DAY
12.17.13
AMRAP 20
10 Pushups
30 DUs
10 Pistols
9+ something I can't remember
12.16.13
A: Back Squat 33X1 3, 3 - 135-155
Front Squat 33X1 3, 3 - 125-135
B: For Time:
30 pullups (did these butterfly)
500m Row
50 Box jumps 24"
12.15.13 REST DAY
12.14.13
60 min clock:
0-12: Find a 1RM Snatch- 85# (so close at 90 and 95!)
12-24: AMRAP 7 Burpees- 115
24-36: Find a 10RM Squat Clean- 95, 105#
36-48: 30 C2B Pullups, 30 HSPU (I only got through 16 HSPU)
48-60: Partner WOD
Climbing ladder of Thrusters 95#, TTB i.e 2, 3, 4
12.13.13
A: Push Jerk 4-4-4-4
95-105-110-115
B: For Time:
Row 1000m
50 Situps 25# plate
30 Push Jerks 85#
**10:20something
GOT BUTTERFLY PULLUPS TODAY, woooo!
12.12.13 REST DAY (unplanned)
12.11.13 REST DAY
12.10.13
AMRAP 18
30 Double Unders
20 KB Swings 44#
10 Pushups
*felt like I was dying, did 5+something in the DUs rounds
12.9.13
A: Back Squat 33X1 4-4-4
120-135-145
B: Front Squat 33X1 4-4-4
105-115-125
AMRAP 5
5 burpees
5 pullups
** 9 rounds even
12.8.13 REST DAY
12.7.13
Competition- Partner Comp
WOD 1: 8 min cap, Row 75 cal, remaining time max rep thrusters 65#
I rowed 50 cal and did very little of the thrusters
*Score: 78 Thrusters
WOD 2: 10 min cap, 3 rounds
10 Burpee Box Jump overs
15 KB Swings 35#
45 DUs
*9:28! huge improvement from out practice
WOD 3: 10 min to establish a 5RM Front Squat from the floor
140#
Made it to Finals tied for 10th!!
Final WOD:
10 min AMRAP
Round of DT 105#
20 C2B Pullups
-we finished 1 round and almost a half
12.6.13 REST for Comp
12.5.13 REST for Comp
12.4.13
Practice Comp WOD
Find 1RM Front Squat (from the ground), did 125, 135, 140, cleaned 145# HUGE PR (10#)
Partners--3 Rounds
10 Burpee Box Jump Overs
15 KB Swings 35#
45 DUS
12.3.13
Practice Comp WOD
Row 50 cal, Thrusters 65#
12.2.13
A: Back Squat 33X1 5-5, 115-135
A2: Front Squat 33X1 5-5, 85-115
B: AMRAP 4
8 Thrusters 45#
8 Box Jumps
6+14 rounds, probably one of my best workouts ever!
12.1.13 REST DAY, traveling back to the states
11.30.13 REST DAY, traveling from Paris to London
11.29.13
Crossfit in Paris:
Barbara
35 min cap
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3min x5,
I got through 4 rounds
11.28.13
Crossfit in Paris:
For time:
20 cal row
30 Burpees
40 Clean &Jerk with DBs, 30# each hand
50 Toes to Bar
60 OH Lunges 25# plate
800m Run
**23:58
11.27.13 Rest Day, sightseeing in Paris
11.26.13
Crossfit in Paris:
A: Splite Jerk 3-3-3-3-3-3-3
87-97-108-113-118-118-118
B: EMOM 7
5 KB Swings 44#
5 Burpees
5 Situps
11.25.13
Crossfit in London:
A: Snatch Progression- they are always so ugly, worked at 65#
B: 4 Rounds:
2 min clock: 500m Row, remainder of time max rep DUs
2 min rest between rounds
*PRed my 500m row on the first round 1:44, died on the DUs though
11.24.13 REST DAY, sightseeing in London
11.23.13 REST DAY, flew to London
11.22.13
A: 15 min split jerk work
B: 4 Rounds:
10 Push Press 65#
20 Front Rack Lunge Steps 65#
30 Doubles Unders
*I don't remember my time, but it wasn't too good. BUT I was sore for 3 days
11.21.13
A: work to a 5RM power clean
95-105-115-120-125 (failed rep 5!)
B: AMRAP 5 (rest 2 min x2)
5 Pullups
15 wall balls 14#
11.20.13 REST DAY
11.19.13
A: Back Squat: 4@80%-155
4@85%-165
3@90%-175
3@90%-175
B: 3 rounds:
500m Run
21 KB Swings 53#
12 Box jumps 24"
Time:
11.18.13
A1: Snatch Grip Deadlift 5-5-5
115-115-115
A2: Kipping HSPU, was able to do 5-2,2-2
B: AMRAP 2
6 one arm DB Snatch 30#
6 pushups
6 situps
rest 2 min x4 (these pushups got REAL tough)
11.17.13 REST DAY
11.16.13
21-15-9
Deadlift 155#
OHS 75#
*don't remember my time
11.15.13
A: Push Press 4, 4, 4
85-95-105 (failed the 4th rep)
B: Every 5 min for 25 min
Run 200m
15 Burpees
10 Pullups
11.14.13
A: EMOM 10- 1 power clean and 1 squat clean 120# (super happy with this weight!)
B: AMRAP 5
5 hang squat cleans 85#
5 pushups
20 DUS
rest 2 min x2
11.13.13
A: TGU- 30# 10 min
B: 12 DB Thrusters 25#
8 Box jump overs 24"
20 sec row spring
Rest 4 min X 4
11.12.13
A: Front Squat: 5@75%-125
5@80%- 135
4@85%-140
4@85%-145 (went off the % here but I felt good and wanted to go for 4 at this weight)
B: AMRAP 6 (rest 2 min x2)
Run 200m
20 Russian KB Swings 53#
*3 rounds even both sets, felt really good
11.11.13
A1: Deadlift 3-2-1-2-3 30X1
195-210-220-225-220
A2: HSPU 10 reps *strict (did these to a 15# plate and ab mat and actually got my head to it 95% of the time, very happy!)
B:
5 Deadlifts 105#
5 Burpees over the bar
Rest 2 min x3
* first round 7+7, went way too hard died on the second round- 5+4, last round 6 even
11.10.13 REST DAY
11.9.13
A: OHS 4X4 33X1
65-70-75-80
B:
15-12-9 OHS (85# for the 15, 80# for the second 2 rounds)
*between each round, 15 pullups and 15 pushups
Time: 13:16
11.8.13
A: Shoulder Press (Strict) 4x5 reps 33X1
55-60-65-70-75 (only could do 3 reps at this weight, but sadly is still a PR)
B: 4RFT
15 Push Press 65# (these felt GREAT)
30 DUS (1st and last round were a disaster, probably lost like 3-4 min here)
300m Run
Time: 16.25
11.7.13 REST DAY
11.6.13
A: Single Leg KB Deadlift 35#- 3X8 each leg
B:
6 Power Snatches (65# for 2 rounds, 75# for 2 rounds-- these were UGLY, need to work light weight)
12 Box Jumps
20s Row
Rest 4 min X 4
11.5.13
A: Back Squat: 5@75%- 145
5@80%- 155
4@85%- 165
4@85%- 165
B: AMRAP 10
5 C2B Pull-ups
10 Wall Balls 14#
30s Plank Hold (I HATE these so much aka I need to do more of them)
** 5+20
11.4.13
A1: Deadlift: 5-4-3-2-1 20X1
195-205-215-225-230
A2: HSPU: 8 reps strict (did these to a 15# plate and an ab mat)
B: AMRAP 2
10 KB Swings 44#
5 Burpees
rest 2 min X5
*did 3 rounds even every set
11.3.13
Morning- Partner Sunday
AMRAP 20
20 Hang Cleans (10 each) 95#
30 15# Situps (15 each)
300m Run Together
* 4 full rounds
Night
EMOM 20
Even: 3 strict Pullups
Odd: 5 strict DB shoulder press 25#
*really tough the last 6 min, had to break the strict pullups into singles
11.2.13
A: OHS 5-5-5-5 33X1
45-55-65-70
B: 21-15-9
OHS 75#
Pullups (subbed for C2B)
Time: 8:19, pretty happy with this considering the weight of the OHS and the pullup volume
11.1.13 REST DAY
10.31.13
A: Squat Snatch 2 reps X 3 OHS (4 sets)
45-50-55-60 (these weights did not feel good)
B: 3 Min Clock
300m Row, AMRAP Burpees=26
400m Row, AMRAP Burpees=18
300m Row, AMRAP Burpees=25
10.30.13
A: Turkish Get- Up
10 right arm, 15 on left arm 26# KB
B: 30s Push Jerk (55# first 2 rounds, 65# last 3)
30 s DUs
rest 3 min X5
10.29.13
A1: Front Squat: 6@ 75% - 120
5@ 80% - 130
4@ 85% - 135
3@ 90% - 145 (was nervous about this because I've failed it before, but I got it)
B: 3RFT:
30 Box Jumps
20 Thrusters 45#
10 HSPU (not very pretty here)
*felt good but forgot to write down my time
10.28.13
A1: Deadlift 2-2-2-2-2 20X1
185-205-215-225-235 (new PR!)
A2: Ring Dips, got my first one here!
B: 1000m Run
40 Wall Balls 10#
40 Pullups
9:52- really happy with this workout!
10.27.13 REST DAY
10.26.13
Barbells for Boobs- "Grace" 30 C&J for time
4:51 -- 1:03 PR from 2 weeks prior
10.25.13 REST DAY
10.24.13
A: Power Snatch: 5-5-3-3-3
55-65-70-75-80
B: 3 Rounds:
20 KB Swings 53#
20 Burpees
Time: 7:10
* 53# was HEAVY, but I need to get used to that weight
10.23.13
A1: Bulgarian Split Squats: 25# 3x10 each leg, got through 2 rounds and then 8 reps on the last round
A2: Dumbbell Row 25#: 3x10 each arm, got through 2 rounds
B: 5 min on the min for 20 min
500m Run
25 walking lunges
*felt good but it was COLD
10.22.13
A: Backsquat: 8@65%-125
8@75%-145
4@80%-155
4@85%-165
B: 500m Row
40 Wall Balls
30 KB Swings
20 Pullups
10 Burpee Box Jump Overs
9:01- really happy with this, felt great (besides needing to pick up some speed on the pullups)
10.21.13
A1: Deadlift: 3-3-3-3-3 20X1
175-195-205-215-215
A2: HSPU: got my first 3 kipping ever!
B: 30s KB High Pull 44#
30s Squat Thrust
rest 1 min X 6
10.20.13 REST DAY
10.19.13
"Lift Up Luke"
AMRAP 5
4 Power Cleans 105#
24 DUs
10 Pullups
*got 2+9
10.18.13 (at CFNE)
A: Front Squats: 5X3
125-135-140-140-145(failed this weight so went back to 140, then got it the last set)
B: AMRAP 10
6 HSPU
9 Box Jumps (24")
12 cal Row
*4+22
10.17.13 REST DAY
10.16.13
A: Single Leg KB Deadlift 35#
4X10 each leg
B: TNG Power Snatch 55#
8 TNG Box Jumps
100m Row
Rest 4min X6 * took me about 60-70s per round, really happy with this workout
10.15.13
A: Front Squat: 8@70%- 115
8@75%- 120
6@80%-130
6@80%-130
B: Run 500m Max Effort (made back inside by 2:20)
then: 3 min, 15 DUs, 6 lunges
then: 3 min, 5 pushups, 5 situps
10.14.13 REST DAY
10.13.13
Partner Sunday
AMRAP 25
10 Thrusters 65#
10 Box jumps
150m Run
*10 burpees between each round while other partner is working
10.12.13
A1: "Grace" 30 C&J for time 95#
5:54
A2: "Isabel" 30 Power Snatches for time 70#
5:38
* was really frustrated here because my form was horrible, really need to work on it
10.11.13 REST DAY
10.10.13
A: Squat Snatch (TNG) 5-5-3-3-3
35-55-55-65-65
B: AMRAP 2- rest 2 min X5
6 wall balls
6 situps
*did 4+2 every round
C: OLY CLASS
Squat Clean PR-130, got under 135# 4 times, but could not stand up!!! need to front squat more!
10.9.13 REST DAY
10.8.13
A: Back Squat: 10 reps @ 55%-105
8 reps @ 65%-125
8 reps @ 70%-135
6 reps @ 75%-145
B: "Jackie"
1000m Row
50 Thrusters 45#
30 Pullups
*Time was 13:forty something, the pullups took me like 4 min, happy with the row and thrusters but need to work on muscle fatigue here
10.7.13
A: Deadlift: 5-5-5-5-5 30X1
145-165-175-185-195
B: AMRAP 60s
5 Air Squats
3 Pushups
5 KB Swings 44#
rest 1 min X6
Did 2 rounds +8 almost every round
10.6.13
Partner Sunday
AMRAP 10
10 KB High Pull 30#
10 Goblet Squats 30#
AMRAP 10
10 Max squat jumps
10 burpee over the box jumps
* this was a fun workout, but my quads were dead later on
10.5.13
A: Establish 1RM Clean&Jerk: could only get up 120, my body felt absolutely dead
B: Open WOD 13.4
3-6-9-12...etc.
Clean& J
Toes to Bar
got to 2 reps of 12, less than the open when I thought I was out of shape, not happy this day
10.4.13
A: work to a 1RM Front Squat (went for 165 and failed, still at 160)
B: Row while everyone does the workout (just got back from having Strep, so I wanted to "take it easy"
25 min row: 5676m
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