5pm Class at Krypto
WOD: 3 part WOD
5 min AMRAP
- 5 HSPU
- 1 rope climb
1 min rest
5 min AMRAP
- 8 supine ring row
- 8 hand release push ups
1min rest
5 min AMRAP
- 30m farmers carry 35lb each
- 8 goblet squats 35lb
Results- 3, 4+5/0, 7 (total 150)
Notes- bring knees WAY down on HSPU! Supine ring row SUCKED, haha! Really used by hips. Did all farmers carry without stopping/putting bells down.
LOVE THIS GYM!
Wednesday, May 22, 2013
Tuesday, May 21, 2013
May 21, 2013
4pm Class at NRaged
Skill: doubles
Hang squat clean- 10 in 1:42 unbroken after the WOD... training for ACT Games!
WOD: 3 RFT
- 200m farmer carry w/ 35lb KB in each hand
- 10 T2b
- 20 WB 15lb at 10'
Results- 11:55
Notes- deceivingly hard :) I liked it! Hard to keep the WB strung together by last round. Did all farmers carry without placing the bells on the ground. Cheeyyaaa.
7:30 Hot yoga!
My right shoulder hurts :(
Skill: doubles
Hang squat clean- 10 in 1:42 unbroken after the WOD... training for ACT Games!
WOD: 3 RFT
- 200m farmer carry w/ 35lb KB in each hand
- 10 T2b
- 20 WB 15lb at 10'
Results- 11:55
Notes- deceivingly hard :) I liked it! Hard to keep the WB strung together by last round. Did all farmers carry without placing the bells on the ground. Cheeyyaaa.
7:30 Hot yoga!
My right shoulder hurts :(
Monday, May 20, 2013
May 20, 2013
4pm class
Strength: Back squat
95x10, 145x5, 155x3, 165x4
My old max was 175... I should retest.
WOD: 15 min AMRAP
- 4 HSPU
- 10 OHWL 25lb
- 12 GTO 25lb
- 10 OHWL 25lb
Result- 7 4/10/7
Notes- total shoulder burner. Was killer because you really didn't have to break anything up.
May 17, 2013
5pm class
Strength: Snatch.
So, my plan was to go 5x3. But I went for 1 rm because it just felt good :)
Did 95, then 105 (5lb pr). Failed on the first 105, but it went up easy the second time and felt really good, so I said EFF it and went for the 115. Slammed it first attempt :)
Did a bunch of OHS, too. 85x3, 95x3. 115x3
- my knees are tracking over my toes...
Strength: Snatch.
So, my plan was to go 5x3. But I went for 1 rm because it just felt good :)
Did 95, then 105 (5lb pr). Failed on the first 105, but it went up easy the second time and felt really good, so I said EFF it and went for the 115. Slammed it first attempt :)
Did a bunch of OHS, too. 85x3, 95x3. 115x3
- my knees are tracking over my toes...
Tuesday, May 14, 2013
May 14, 2013
Hot Yoga :)
Did the 7:30 hot yoga (more like warm yoga) at the place up the street. My legs were soooore! Felt great though!
Did the 7:30 hot yoga (more like warm yoga) at the place up the street. My legs were soooore! Felt great though!
Thursday, May 9, 2013
May 8, 2013
WOD: Partner WOD
5 rounds for time
- 400m run
- 10 thrusters (I did front squats) 95lb
*partner 1 works while partner 2 rests
result- 22:00
notes- me and Benito! shoulders were burnt out so I didn't row or do thrusters. legs felt good!
5 rounds for time
- 400m run
- 10 thrusters (I did front squats) 95lb
*partner 1 works while partner 2 rests
result- 22:00
notes- me and Benito! shoulders were burnt out so I didn't row or do thrusters. legs felt good!
Tuesday, May 7, 2013
March 7, 2013
5pm at Krypto!!!
Warm up: 6 min AMRAP
- 30 jump jacks
- 30 sit ups
Strength: EMOM 10 min
- 4 SDHP at 83lb
WOD: 5 sets
- 20 KBS
- 60 double unders
- up to 3 min rest
result- 20 min
notes- I rested roughly 1:45 between sets. most of my 1st go at doubles were good, up to 35ish for best set. kept pulling my arms up. shoulders are TOTALLY burnt. yayyyy krypto family :)
Warm up: 6 min AMRAP
- 30 jump jacks
- 30 sit ups
Strength: EMOM 10 min
- 4 SDHP at 83lb
WOD: 5 sets
- 20 KBS
- 60 double unders
- up to 3 min rest
result- 20 min
notes- I rested roughly 1:45 between sets. most of my 1st go at doubles were good, up to 35ish for best set. kept pulling my arms up. shoulders are TOTALLY burnt. yayyyy krypto family :)
March 5, 2013
11am open gym @ NRaged
WOD: 6 rounds for time
- 3 HSPU
- 6 DB snatch 30lb
- 9 K2E
Cash out- 50 double unders
result- 9:30
notes- my shoulders hurt. make sure to look straight, not down, on hspu.
WOD: 6 rounds for time
- 3 HSPU
- 6 DB snatch 30lb
- 9 K2E
Cash out- 50 double unders
result- 9:30
notes- my shoulders hurt. make sure to look straight, not down, on hspu.
Sunday, May 5, 2013
March 4, 2013
WOD: Murph
result- 42:57
notes- left for second run around 35:02. At 20 min just about at 10 rounds Cindy. Push ups killed me, took wayyy lot of time.
result- 42:57
notes- left for second run around 35:02. At 20 min just about at 10 rounds Cindy. Push ups killed me, took wayyy lot of time.
March 2, 2013
WOD: Fran.
result- 6:18
notes- damn son. wayyyy better. kipping pull ups is where it is at. thrusters coulda used some TLC...
Row 1k: 4:10
result- 6:18
notes- damn son. wayyyy better. kipping pull ups is where it is at. thrusters coulda used some TLC...
Row 1k: 4:10
April 30, 2013
WOD: 1-->9-->1 for time
- upright row 65lb (my sub for the pull ups)
- sdhp 65lb
result- 13:00
Row 1k: 4:11
- upright row 65lb (my sub for the pull ups)
- sdhp 65lb
result- 13:00
Row 1k: 4:11
April 26, 2013
HOME BASEMENT WOD!
WOD: for time
- 200m (400m) begin, between, and end
21-15-9
- plate sit ups 25lb
- deadlift BW (145lb)
- back extension
result- 18:12
WOD: for time
- 200m (400m) begin, between, and end
21-15-9
- plate sit ups 25lb
- deadlift BW (145lb)
- back extension
result- 18:12
April 25, 2013
Strength: hang + reg clean
95x7
WOD: 2 part WOD
5 min AMRAP
- 6 pistols
- 12 KBS 35lb
7 min AMRAP
- 6 DB thrusters
- 12 t2b
result- round 1 8+7; round 2 5+7
Row 1k: 4:13
95x7
WOD: 2 part WOD
5 min AMRAP
- 6 pistols
- 12 KBS 35lb
7 min AMRAP
- 6 DB thrusters
- 12 t2b
result- round 1 8+7; round 2 5+7
Row 1k: 4:13
April 24, 2013
@ hotel
WOD: 3rft
- 60 squats
- 30 sit ups
- 60 bicycle crunch (each side =1)
result- 10:45
WOD: 3rft
- 60 squats
- 30 sit ups
- 60 bicycle crunch (each side =1)
result- 10:45
April 23, 2013
Strength: hang snatch 5x3 reps
65, 75, 80x3
WOD: for time (7 min cap)
- 20 weighted step ups 35lb (one hand, alt hold)
- 30 du
- 16 wsu
- 30 du
- 12 wsu
- 30 du
- 8 wsu
- 30 du
result- 26 du (finished thru 12 round in 5:35)
notes- du not greatest that day...
65, 75, 80x3
WOD: for time (7 min cap)
- 20 weighted step ups 35lb (one hand, alt hold)
- 30 du
- 16 wsu
- 30 du
- 12 wsu
- 30 du
- 8 wsu
- 30 du
result- 26 du (finished thru 12 round in 5:35)
notes- du not greatest that day...
April 22, 2013
WOD: 15 min AMRAP
- 5 push press 75lb
- 15 med ball clean 15lb
- 200m row
result- 6 5/14
- 5 push press 75lb
- 15 med ball clean 15lb
- 200m row
result- 6 5/14
April 21, 2013
WOD: 5 rft
- 50m sprint
- 50m backpedal
- 5 clean 75lb
- 5 push press 75lb
result- 6:50
- 50m sprint
- 50m backpedal
- 5 clean 75lb
- 5 push press 75lb
result- 6:50
April 19, 2013
Strength: back squat
95x12, 110x10
WOD: 15 min AMRAP
- 6 burpee + 6" jump
- 50 russian twist 10lb
- 12 dl 95lb
result- 8
95x12, 110x10
WOD: 15 min AMRAP
- 6 burpee + 6" jump
- 50 russian twist 10lb
- 12 dl 95lb
result- 8
April 17, 2013
Strength: back squat
95x5, 135x5, 155x5, 155x2
WOD: for time
- 25 hammer strikes
- 5 split jerk
- 30 pull ups
- 10 split jerk
- 30 pull ups
- 5 split jerk
- 25 hammer strike
result- 10:10
notes- ugh shoulder in second set of pull ups! terrible :(
95x5, 135x5, 155x5, 155x2
WOD: for time
- 25 hammer strikes
- 5 split jerk
- 30 pull ups
- 10 split jerk
- 30 pull ups
- 5 split jerk
- 25 hammer strike
result- 10:10
notes- ugh shoulder in second set of pull ups! terrible :(
April 15, 2013
Skill: Snatch 5x2
WOD: 5 rft
- 10 t2b
- 5 front squat 95lb
- 10 hr push ups
- 5 fs
result- 9:20
Core: tgu 35lb \
3 rds, 2 ea arm
WOD: 5 rft
- 10 t2b
- 5 front squat 95lb
- 10 hr push ups
- 5 fs
result- 9:20
Core: tgu 35lb \
3 rds, 2 ea arm
April 14, 2013
Strength: back squat
65x5, 95x5, 115x5
WOD: 3 rft
- 5 dl 135lb
- 10 push ups
- 15 air squats
result- 3:52
April 12, 2013
WOD: 6 rft
- 8 kb clean 35lb
- 12 wall ball 15lb @ 10'
- 16....
-- rd 1 OHWL 25lb
-- rd 2+3 st leg sit up
-- rd 4-6 goblet squat 35lb
result- 13:14
- 8 kb clean 35lb
- 12 wall ball 15lb @ 10'
- 16....
-- rd 1 OHWL 25lb
-- rd 2+3 st leg sit up
-- rd 4-6 goblet squat 35lb
result- 13:14
April 9, 2013
WOD: For time
2 min handstand hold
2 rds
- 15 power clean 65lb
- 15 lateral bar jumps
2 min handstand hold
- 15 power clean 65lb
- 15 lateral bar jumps
result- 9:24
notes- nice! I liked this one.
2 min handstand hold
2 rds
- 15 power clean 65lb
- 15 lateral bar jumps
2 min handstand hold
- 15 power clean 65lb
- 15 lateral bar jumps
result- 9:24
notes- nice! I liked this one.
April 8, 2013
WOD: 10-15-20-15-10
- Push ups
- air squats
- KBS 35lb
- GHD
+ 1 wall walk
result- 13:00
- Push ups
- air squats
- KBS 35lb
- GHD
+ 1 wall walk
result- 13:00
April 7, 2013
WOD: 15 min AMRAP
- 3 dips
- 5 burpees
- 10 floor wipers 65lb
- 15 air squats
result- 9? maybe 10? totally don't remember...
- 3 dips
- 5 burpees
- 10 floor wipers 65lb
- 15 air squats
result- 9? maybe 10? totally don't remember...
April 5, 2013
CROSSFIT OPEN
13.5: AMRAP 4 min...
- 15 thrusters
- 15 c2b pull ups
IF complete 90 reps, then another 4 min AMRAP etc...
result- 49
WOD: 21-15-9
- SDHP 65lb
- OHS 65lb
result- 8:18
13.5: AMRAP 4 min...
- 15 thrusters
- 15 c2b pull ups
IF complete 90 reps, then another 4 min AMRAP etc...
result- 49
WOD: 21-15-9
- SDHP 65lb
- OHS 65lb
result- 8:18
April 4, 2013
Strength: EMOM 10 min
ODD: 4 dl 165lb
EVEN: 4 plate sit ups + 5 ghd
WOD: Team 5k
- DB rev lunge 25lb
- ball slam 15lb
- t2b
result- 19:41
notes- me, Ian, Alex, Ben. Stupid WOD, lol.
ODD: 4 dl 165lb
EVEN: 4 plate sit ups + 5 ghd
WOD: Team 5k
- DB rev lunge 25lb
- ball slam 15lb
- t2b
result- 19:41
notes- me, Ian, Alex, Ben. Stupid WOD, lol.
April 2, 2013
Strength: EMOM power snatch
then at 6 min, AMRAP for 2 min...
- 75lb; 11 in the AMRAP
WOD: For time
3 rds
- 20 kb snatch (10 ea) 35lb
- 8 wb 15lb @10'
- 20 russian kbs
then 400m row
3 rds
- 20 kb snatch (10 ea) 35lb
- 8 wb 15lb @10'
- 20 russian kbs
then at 6 min, AMRAP for 2 min...
- 75lb; 11 in the AMRAP
WOD: For time
3 rds
- 20 kb snatch (10 ea) 35lb
- 8 wb 15lb @10'
- 20 russian kbs
then 400m row
3 rds
- 20 kb snatch (10 ea) 35lb
- 8 wb 15lb @10'
- 20 russian kbs
result- 22:17
Saturday, May 4, 2013
March 29, 2013
CROSSFIT OPEN
13.4: 7 min AMRAP, ladder +3
- 3 c+j 95 lb
- 3 t2b
result- 60 (12/12)
notes- with my sister! didn't string t2b together that well. c+j was heavy for me. felt great though :)
13.4: 7 min AMRAP, ladder +3
- 3 c+j 95 lb
- 3 t2b
result- 60 (12/12)
notes- with my sister! didn't string t2b together that well. c+j was heavy for me. felt great though :)
March 26, 2013
Strength: EMOM 5 min
- power snatch 75% (75lb)
WOD: For time
- 1 min HSPU
3rft
- 10 OHL 25lb
- 15 pull ups
- 30 du
-1 min handstand hold
3rft
- 10 ohl
- 15 pull ups
- 30 du
result- 18:35
notes- good sets of doubles! yay.
- power snatch 75% (75lb)
WOD: For time
- 1 min HSPU
3rft
- 10 OHL 25lb
- 15 pull ups
- 30 du
-1 min handstand hold
3rft
- 10 ohl
- 15 pull ups
- 30 du
result- 18:35
notes- good sets of doubles! yay.
March 25, 2013
WOD: Tabata these
- kb swing
- crucifixes
- hr push ups
- squats
result- 12/40ish/5 (10,10,8,8,7,7,5,5)/16 (16x7, 18)
- kb swing
- crucifixes
- hr push ups
- squats
result- 12/40ish/5 (10,10,8,8,7,7,5,5)/16 (16x7, 18)
March 23, 2013
CROSSFIT OPEN
13.3: (12.4, ha!) 12 min AMRAP
- 150 wb 15lb at 9'
- 90 DU
- 30 muscle ups
result- 215 (65 doubles)
8:23 split
13.3: (12.4, ha!) 12 min AMRAP
- 150 wb 15lb at 9'
- 90 DU
- 30 muscle ups
result- 215 (65 doubles)
8:23 split
March 19, 2013
WOD: EMOM 10 min
- 3 DL
- 3 clean
- 3 front squat
- 5 HR push ups
result- finished 6 rounds, in 10 min got to 8 rounds
Clean at 135lb
- 3 DL
- 3 clean
- 3 front squat
- 5 HR push ups
result- finished 6 rounds, in 10 min got to 8 rounds
Clean at 135lb
March 17, 2013
WOD: 5 rft
- 5 hspu
- 10 ghd
- 10 db clean 30lb
- 10 bs 65lb
result- 13:39
Row 1k- 4:28
Run 600m- 3:39
Plank- 2 min
- 5 hspu
- 10 ghd
- 10 db clean 30lb
- 10 bs 65lb
result- 13:39
Row 1k- 4:28
Run 600m- 3:39
Plank- 2 min
March 16, 2013
CROSSFIT OPEN
13.2: 10 min AMRAP
- 5 sto 75lb
- 10 DL 75lb
- 15 box ups
result- 212
notes- did some rebounding box jumps, but for most part did step downs
March 14, 2013
@ Krypto
Strength: bench 5x5
63, 75, 83, 88, 93
WOD: 21-15-9
- plyo lunges
- t2b
- thrusters 45lb
Result- 5:44
Strength: bench 5x5
63, 75, 83, 88, 93
WOD: 21-15-9
- plyo lunges
- t2b
- thrusters 45lb
Result- 5:44
March 13, 2013
WOD: 5 rounds for max HRPU
- 2 min round
- 20 kbs
- 12 pistols
- max HR push ups
- rest 1 min
result- 20/20/18/15/16
- 2 min round
- 20 kbs
- 12 pistols
- max HR push ups
- rest 1 min
result- 20/20/18/15/16
March 10, 2013
CROSSFIT OPEN!
13.1: 17min AMRAP
- 40 burpees with 6" jump
- 30 snatch at 45lb
- 30 burpees
- 30 snatch at 75lb
- 20 burpees
- 30 snatch at 100lb
result- 135, 16:41 split
notes- p/oed about 75lb snatch- took foreverrrr.. grrr..
WOD: 3 rft
- 5 pull ups
- 10 dl 135lb
- 15 kbs 35lb
- 200m row
result- 8:54
13.1: 17min AMRAP
- 40 burpees with 6" jump
- 30 snatch at 45lb
- 30 burpees
- 30 snatch at 75lb
- 20 burpees
- 30 snatch at 100lb
result- 135, 16:41 split
notes- p/oed about 75lb snatch- took foreverrrr.. grrr..
WOD: 3 rft
- 5 pull ups
- 10 dl 135lb
- 15 kbs 35lb
- 200m row
result- 8:54
March 5, 2013
WOD: 12min AMRAP
- 3 hang squat clean 65lb
- 3 hr push ups
- 3 air squats
* inc by 3
result- 5 18/18/6
- 3 hang squat clean 65lb
- 3 hr push ups
- 3 air squats
* inc by 3
result- 5 18/18/6
March 4, 2013
Strength: Front squat
95x5, 135x5, 135x2x2
WOD: 5 rft
- 12 kbs 35lb
- 20 OHWL 25lb
- 12 t2b
result- 10:30
95x5, 135x5, 135x2x2
WOD: 5 rft
- 12 kbs 35lb
- 20 OHWL 25lb
- 12 t2b
result- 10:30
March 3, 2013
Strength: 1rm snatch
95lb.
https://www.youtube.com/watch?v=gfU3Xl5uSBo
100xfx4 :(
https://www.youtube.com/watch?v=6nhMQRi9EnY
WOD: 15min AMRAP
- 5 ohs 65lb
- 12 tire flip
- farmer walk 35lb
result- 6 5/5/0
95lb.
https://www.youtube.com/watch?v=gfU3Xl5uSBo
100xfx4 :(
https://www.youtube.com/watch?v=6nhMQRi9EnY
WOD: 15min AMRAP
- 5 ohs 65lb
- 12 tire flip
- farmer walk 35lb
result- 6 5/5/0
February 28, 2013
@CF Revenge
Strength: back squat wendler week 1
110x5, 125x5, 140x3
WOD: 4 min AMRAP, then 6 min AMRAP, then finish
- 500m row
- 10 burpee box (just burpee)
- 20 t2b
- 30 sto 75lb
- 40 kbs 35lb
- 50 du (st leg sit ups)
- rest 3 min
Result- complete. Don't remember time, maybe 36ish all together?
Strength: back squat wendler week 1
110x5, 125x5, 140x3
WOD: 4 min AMRAP, then 6 min AMRAP, then finish
- 500m row
- 10 burpee box (just burpee)
- 20 t2b
- 30 sto 75lb
- 40 kbs 35lb
- 50 du (st leg sit ups)
- rest 3 min
Result- complete. Don't remember time, maybe 36ish all together?
February 27, 2013
Strength: deadlift 1 rm
250!!!!!!
WOD: 2 part
1- EMOM for 10
- 2 kb snatch rt 35lb
- 2 kb snatch left
2- AMRAP 7 min
- 3 pull ups
3- 10-8-6-4-2
- Front squats
- GHD
Result- 1: done; 2: 20 rounds; 3: 4:02
250!!!!!!
WOD: 2 part
1- EMOM for 10
- 2 kb snatch rt 35lb
- 2 kb snatch left
2- AMRAP 7 min
- 3 pull ups
3- 10-8-6-4-2
- Front squats
- GHD
Result- 1: done; 2: 20 rounds; 3: 4:02
February 26, 2013
Strength: clean + hang+ jerk 5x3
45, 65, 85, 95, 115
slow elbows :(
WOD: for time
- 20 hr push ups
- 20 gto 25lb
- 20 t2b
- 20 push press 65lb
- 20 t2b
- 20 gto
- 20 hr push ups
result- 7:43
45, 65, 85, 95, 115
slow elbows :(
WOD: for time
- 20 hr push ups
- 20 gto 25lb
- 20 t2b
- 20 push press 65lb
- 20 t2b
- 20 gto
- 20 hr push ups
result- 7:43
February 25, 2013
Strength: Front squat
145x3, 155x1, 165x1, 175xf
WOD: 5 rft
- 12 wallballs 15lb @10
- 10 burpees
- 250m row
result- 14:50
145x3, 155x1, 165x1, 175xf
WOD: 5 rft
- 12 wallballs 15lb @10
- 10 burpees
- 250m row
result- 14:50
February 22, 2013
Skill: clean and snatch
WOD: 5 rft
- 20 step ups with 30lb kb
- 16 snatch alt 30lb
- 12 toes through ring
result- 13:52
WOD: 5 rft
- 20 step ups with 30lb kb
- 16 snatch alt 30lb
- 12 toes through ring
result- 13:52
February 20, 2013
@CF Sanctuary
Core:
- 3min superman
- 50 sit ups
- 90 sec hollow rock
WOD: Capped wod... 20 min?
800m buy in
3 RFT
- 400m row
- 25 pull ups
- 25 hr push ups
- 25 squats
- 25 DL at 125lb
Result- 2+6
Core:
- 3min superman
- 50 sit ups
- 90 sec hollow rock
WOD: Capped wod... 20 min?
800m buy in
3 RFT
- 400m row
- 25 pull ups
- 25 hr push ups
- 25 squats
- 25 DL at 125lb
Result- 2+6
February 19, 2013
Strength: Pull ups
I GOT A STRICT PULL UP!
Keep hands closer. Thanks Ian :)
WOD: For time
- 15 DU
- 6 thrusters 65lb
- 30 ball slams 15lb
- 3 thrusters
- 20 russian twists 15lb
- 3 thrusters
- 20 russian twists
- 30 ball slams
- 6 thrusters
- 15 DU
result- 6:42
I GOT A STRICT PULL UP!
Keep hands closer. Thanks Ian :)
WOD: For time
- 15 DU
- 6 thrusters 65lb
- 30 ball slams 15lb
- 3 thrusters
- 20 russian twists 15lb
- 3 thrusters
- 20 russian twists
- 30 ball slams
- 6 thrusters
- 15 DU
result- 6:42
February 18, 2013
Strength: Front squat
65x10, 95x5, 115x3, 135x3
WOD: 7rft
- 7 kbs 35lb
- 7 ctb pull ups
- 7 burpees
Result- 10:53
65x10, 95x5, 115x3, 135x3
WOD: 7rft
- 7 kbs 35lb
- 7 ctb pull ups
- 7 burpees
Result- 10:53
February 13, 2013
@ Krypto
Strength:
Clean 1rm
-145lb
WOD:
12min EMOM
- 3 clean 95lb
- Jerk: 3x10 rounds with 45 sec rest
(1-3) 75, (4-6) 85, (7-9) 95, (10) 115
After...
clean 155xfx2, 150xfx3
Strength:
Clean 1rm
-145lb
WOD:
12min EMOM
- 3 clean 95lb
- Jerk: 3x10 rounds with 45 sec rest
(1-3) 75, (4-6) 85, (7-9) 95, (10) 115
After...
clean 155xfx2, 150xfx3
February 11, 2013
WOD: Cindy
20 min AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
Result- 17 5/6/0
Strength: back squat
145x3
20 min AMRAP
- 5 pull ups
- 10 push ups
- 15 air squats
Result- 17 5/6/0
Strength: back squat
145x3
February 7, 2013
WOD: For time
- 500m row
- 20 burpees
- 10 KBS 35lb
- 20 squat thrusts
- 10 wallball 20lb @ 8'
- 20 squats
- 10 snatch 65lb
- 500m row
Result- 12:09
- 500m row
- 20 burpees
- 10 KBS 35lb
- 20 squat thrusts
- 10 wallball 20lb @ 8'
- 20 squats
- 10 snatch 65lb
- 500m row
Result- 12:09
February 4, 2013
WOD: 5 RFT
- 6 DU
- 8 t2b
- 10 push press 65lb
- 12 med ball clean 15lb
Result- 13:48
Notes- apparently I wasn't feeling doubles that day...
- 6 DU
- 8 t2b
- 10 push press 65lb
- 12 med ball clean 15lb
Result- 13:48
Notes- apparently I wasn't feeling doubles that day...
January 27, 2013
Open gym Sunday
WOD: 3 RFT
- 5 ring dips
- 10 alt t2b
- 15 WB 15lb
- 20 GHD
- 25 DU
Result- 17:00
WOD: 3 RFT
- 5 ring dips
- 10 alt t2b
- 15 WB 15lb
- 20 GHD
- 25 DU
Result- 17:00
January 23, 2013
At Hotel
WOD:
- 100 air squats
- 50 push ups
- 100 sit ups
- 50 dips
- 50 DB lunges 25lb
Result- complete. No clue how long, Missy showed up!
WOD:
- 100 air squats
- 50 push ups
- 100 sit ups
- 50 dips
- 50 DB lunges 25lb
Result- complete. No clue how long, Missy showed up!
January 20, 2013
AM WOD at the farm
15 min AMRAP
- 40 HR push ups
- 20 front squat 75lb
- 20 upright row 75lb
- 20 alt pistols
- 20 dips
- 20 weighted sit ups
Result- did 11 sit ups
Notes- followed by 5 hours of shoveling sand out of Lou's basement at the shore :)
15 min AMRAP
- 40 HR push ups
- 20 front squat 75lb
- 20 upright row 75lb
- 20 alt pistols
- 20 dips
- 20 weighted sit ups
Result- did 11 sit ups
Notes- followed by 5 hours of shoveling sand out of Lou's basement at the shore :)
Thursday, January 17, 2013
January 16, 2013
5:45pm at Novus
WOD: "The Seven"
- 7 HSPU
- 7 Thrusters
- 7 K2E
- 7 DL
- 7 Burpees
- 7 KBS
- 7 Pull ups
Weight/Specs: 2 abmat, 65lb, 135lb, 35lb
Result: 32:21
Notes: Thrusters were rough. And my pull ups are MAD slow. K2E I finally got into rhythm and HSPU on the double kip (yayy!)
WOD: "The Seven"
- 7 HSPU
- 7 Thrusters
- 7 K2E
- 7 DL
- 7 Burpees
- 7 KBS
- 7 Pull ups
Weight/Specs: 2 abmat, 65lb, 135lb, 35lb
Result: 32:21
Notes: Thrusters were rough. And my pull ups are MAD slow. K2E I finally got into rhythm and HSPU on the double kip (yayy!)
January 14, 2013
4pm at Krypto!!!
Strength: Bench press 3RM
45x10, 65x5, 85x3, 95x2, 95x3
WOD: 3RFT
- 2 clusters*
- 6 muscle ups (3:1 3 pull ups, 3 dips)
- 10 KB snatches
Weight/Specs: 80lb, 35lb
Result: 16:36ish
Notes: cluster= 1 burpee power clean, 1 burpee squat clean, 1 burpee squat thruster. KB snatches were the worst!
Strength: Bench press 3RM
45x10, 65x5, 85x3, 95x2, 95x3
WOD: 3RFT
- 2 clusters*
- 6 muscle ups (3:1 3 pull ups, 3 dips)
- 10 KB snatches
Weight/Specs: 80lb, 35lb
Result: 16:36ish
Notes: cluster= 1 burpee power clean, 1 burpee squat clean, 1 burpee squat thruster. KB snatches were the worst!
Sunday, January 13, 2013
January 12, 2013
11am at GG judging accreditation (@ CrossFit Freehold)
WOD 1: 5min AMRAP
- 1-15 Push press
- 1-15 KBS
Weight: 65lb, 35lb
Result: 9 1/0
Notes: Rounds 8 and 9- hard to get elbows locked on push press
WOD 2: Tabata squats + active squat hold (2 min cap)
Result: 17 (all!!!), 34 sec
Notes: I capped at 17, and held through strong. I probably could have held the active squat a bit longer.. next time...
WOD 1: 5min AMRAP
- 1-15 Push press
- 1-15 KBS
Weight: 65lb, 35lb
Result: 9 1/0
Notes: Rounds 8 and 9- hard to get elbows locked on push press
WOD 2: Tabata squats + active squat hold (2 min cap)
Result: 17 (all!!!), 34 sec
Notes: I capped at 17, and held through strong. I probably could have held the active squat a bit longer.. next time...
Friday, January 11, 2013
January 9, 2013
7pm at Hotel Indigo Fitness Center
WOD: 5RFT
- 5 push up with DB row
- 10 DB front squat
- 5 DB push press
--immediately 50 sit ups with DB
Weight: 25lb
Result: 12:97
Notes: My shoulders looked AMAZING. Anywho, I meant to add 10 sit ups after the push press to give shoulders a hot second break, so I added them at the end. It would have been helpful. Because that whole workout burned shoulders. Ps, they are broken up man makers. I just can't jump yet.
WOD: 5RFT
- 5 push up with DB row
- 10 DB front squat
- 5 DB push press
--immediately 50 sit ups with DB
Weight: 25lb
Result: 12:97
Notes: My shoulders looked AMAZING. Anywho, I meant to add 10 sit ups after the push press to give shoulders a hot second break, so I added them at the end. It would have been helpful. Because that whole workout burned shoulders. Ps, they are broken up man makers. I just can't jump yet.
Sunday, January 6, 2013
January 6, 2013
Jon North Seminar
Snatch:
From knees- 90lb
http://www.youtube.com/watch?v=mz8fu4zh_W4
C&J:
135lb
http://www.youtube.com/watch?v=IzlMwoZiP94
Clean:
140lb
Key points-
superman pull, BOB (?)
1 bend knee- 2 below knee- 3 bottom; pull back- 4 superman- 5 hit- 6 arc angel- 7 catch LOW!
jerk: move front leg first; 3 foot split
Snatch:
From knees- 90lb
http://www.youtube.com/watch?v=mz8fu4zh_W4
C&J:
135lb
http://www.youtube.com/watch?v=IzlMwoZiP94
Clean:
140lb
Key points-
superman pull, BOB (?)
1 bend knee- 2 below knee- 3 bottom; pull back- 4 superman- 5 hit- 6 arc angel- 7 catch LOW!
jerk: move front leg first; 3 foot split
Wednesday, January 2, 2013
January 1, 2013
4pm Class at NRaged
WOD: "Victoria"
5rft
- 10 thrusters
- 14 box jumps
- 12 SDHP
- 12 burpees
- 27 KBS
Weight/Specs: 65lb, 25", 35lb
Result: 30:17
Notes: Thrusters took some time... SDHP kept breaking into sets. Burpees were decent. KBS slowed me down.
ANDDDD demo-ing box jumps after the WOD, came down on the edge of the box, 15 stitches! Womp womp.
WOD: "Victoria"
5rft
- 10 thrusters
- 14 box jumps
- 12 SDHP
- 12 burpees
- 27 KBS
Weight/Specs: 65lb, 25", 35lb
Result: 30:17
Notes: Thrusters took some time... SDHP kept breaking into sets. Burpees were decent. KBS slowed me down.
ANDDDD demo-ing box jumps after the WOD, came down on the edge of the box, 15 stitches! Womp womp.
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