Slow Row

30 minute easy row @ 2:18 pace
6514m

WOD

4 Rounds:
30 OH Lunges with 25# plate
15 Burpee Pullups

Time- 15:41

Goats

5 KB Snatch each arm OTM for 10 minutes

WOD 10 min AMRAP
8 ring dips
16 KBS @ 40#

Row 20 seconds on, 40 seconds rest x 30 minutes (1:46-1:49) a couple were 1:50-1:52

2k Repeats

4 x 2000m row with 3 minutes rest

9:29- 9:09- 9:13- 8:58

5 x 3 3 Position Clean (high to low)

85/85/95/100/105#

5 x 3 Front Squat @ 105/125/145/155/160#

OTM for AMRAP (20 min)

3 Clean + 3 Front Squat + 3 Jerk @ 85#

48 Hour Halter Monitor:

Big Lake Run 6 miles @ 8:20 pace

Fran Ladder

Partner Fran Ladder with Karla

20 minute AMRAP

3-6-9-12-15-18-21
Thrusters with 20# DB
Pullups

21+15 pullups

C2B Pullups SUCK

5 x 5 Hang Clean 2 85/105/125/135/145#
Probably not a good thing that I can hang clean my PR

5 x 5 Front Squat @ 115/135/155/155/155#

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat @ 95#
1-2-3-4-5-6-7-8-9-10
C2B Pullups

Time- 10:22

Rest Day Row

6 x 1000m Row with 2 minutes rest @Snail Pace

Good Day

5 x 5 DL @ 135/185/205/225/235#

5 x 5 Ring Dip

WOD

3 rounds:

10 DL @ 185#

50 DU

Time- 3:54

Then, 

12 x 500m row with 2 minutes rest.  Goal- Maintain 2:05 pace = Success!

2:06- 2:05- 2:03- 2:04- 2:05- 2:04- 2:05- 2:04- 2:05- 2:04- 2:05- 2:00

OPEN WOD 11.1

5 x 5 Hang Snatch @ 55/75/75/85/85#

WOD

10 min AMRAP
30 DU
15 Power Snatch @ 55#

6 rounds + 30 DU

DL PR

Row 1000m-900-800-700-600-500-400-300-200-100m
Time 4:34-3:54-3:26-2:59-2:30-1:59-1:40-1:11-47s-21s  

Workup 1RM Back Squat @ 135/185/205/215/225/235#

Workup 1RM DL @ 205/235/255/270# PR

WOD

10 minute AMRAP
5 pullups
10 burpees
15 squats

7 rounds + 5  burpees

Long Run

Long Lake Run 7 miles @ 8:24 average pace in 58 minutes.

"Fran" PR!

"Fran"
21-15-9
Thruster # 65#
Pullup

Time- 4:18 PR!

Previous PR was 5:33 on 5/10/10

Russian Swings

7 Russian Swings OTM for 7 Minutes @ 40#

WOD
10 Minute AMRAP
12 KBS @ 40#
8 T2B/GHD

6 rounds + 6 GHD

Front Squats

2000m row warmup @ 8:44

5 x 1 Clean @ 105/125/135/145/150#

5 x 1 Front Squat @ 155/175/185/195/200# PR

WOD

7 rounds:

7 Front Squats @ 135#

7 Pullups

Time- 12:52

Finisher: 500m row @ 2:04

Rowing WOD

6 x 1000m row @ 4:35/4:08/4:20/4:31/4:22/4:26 with 2 minutes rest between

"Annie"

"Annie"
7:07 (not a PR)

Ran up Garvin Heights in the afternoon.

Snatches

5 x 3 Snatch @ 85/95/105/115/120#

3 x 3 OHS @ 120#

WOD
5 rounds:
400m run
10 KB Snatch + Lunge R arm 25#
10 KB Snatch + Lunge L arm

Time- 13:13

Turkey Trot 5 Miler

Ran the 5 miler drunk in 41:45

Death By Burpee

Death By Burpee

On the Minute for 20 minutes, add one rep each time

Got to 15 minutes

then,

5 x 3 Back Squat @ 135/185/185/195 then 2 @ 210#

5 x 3 Jerk @ 85/105/125/125/125#

Skin The Cat

5 x 3 DL @ 185/205/225/235/245#

5 x 3 Skin the Cat

5 x 3 Bench @ 75/85/95/100/105 and 1 @ 115#

WOD

5 rounds:
400m run
15 KBS @ 30#
30 Box Jumps

Lily- 12:37 @ 35#
Selene- 12:23 @ 30#
Devin- 13:24 @ 50#

Partner WOD

Partner WOD with Peter

20 minute AMRAP alternating rounds of:

3 Squat Clean Thrusters @ 95#
6 Pullups
9 Burpees
12 DL @ 95#
15 Mountain Climbers

6 rounds

Turkey Trot 5k

Turkey Trot 5k 23:46 PR

"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Time- 21:48 PR

"Randy" PR

1000m row

"Randy"

75 Power Snatches @ 55#

Time- 4:55 PR

"The Chief"

5 x 5 Squat Clean @ 85/85/95/105/115#

5 x 5 Front Squat @ 115/125/135/145/155#

WOD

"The Chief"

5 rounds of 3 minute AMRAPs with 1 minute rest

3 Cleans @ 95#

6 Pushups

9 Squats

4/4/4/4/5

Destrominating

1000m row

5 x 5 Back Squat @ 135/175/185/195/205#  5 RM PR!

5 x 5 Jerk @ 85/105/125/125/135#

WOD

20 Minute AMRAP

5 pullup 

10 Jerks @ 65#

15 Squats

16 rounds + 7 jerks

Long Run

Long run around both lakes.  7.04 miles @ 8:30 pace
Time- 60 minutes
Average HR 165, peak HR 224, min. HR 65

Back Squat & Split Jerk PR!

500m row warmup

5 x 1 Back Squat @ 185/205/215/225/235/245/255#
                                                                    PR!
Previous PR was 226 on 4/23/12

5 x 1 Split Jerk @ 105/125/145/155/160/160#  PR!

Previous PR was 147 on 9/28/12

WOD

21-15-9
Pistols (first time unassisted)
HSPU

Time 5:54

30 Minute Row

30 minute row
6300 meters (2:22 ave. 500m)

Snatch PR!

5 x 1 Snatch @ 85/95/105/115/120/125#
                                                 PR!

5 x 1 OHS @ 125/135/140/145/145#

WOD:

10-9-8-7-6-5-4-3-2-1
Pullup
DB Snatch @ 35#

Time- 6:21

Finisher

3 x 500m row with 1 minute rest

Bottom To Bottom Tabata Squats

Bottom to Bottom Tabata Squats 11 reps

WOD
10 minute AMRAP
10 Box Jump
15 OH Lunge with 25# plate
20 Pushups

5 rounds + 6 pushups

Finisher:

Bottom to Bottom Tabata Squats  10 reps

2 k row  8:42.7

Rest Day Row

10 x 500m row with 2 minutes rest

2:16/ 2:07/ 2:??/ 2:05/ 2:06/ 2:09/ 2:09/ 2:12/ 2:09/ 2:20

Big Lake Run

5.5 mile run around the big lake.

Legs on Fire

10 x 30 sec row with equal recovery

WOD

4 rounds
300m run
50 squats

Time- 9:39

Franulation

5 x 3 DL @ 135/185/235/235/235#

5 x 3 Skin the Cat

WOD

1000m row (4:15)

3 rounds of:
15 thruster @ 65#
15 pullup

1000m row (4:19)

Time- 19:38 (had to wait for rower)

Finisher: Max Effort Back Squat @ 95#
Stopped at 50 reps

Shoulder Burner

5 x 3 Snatch @ 55/75/95/105/105#

5 x 3 OHS @ 105/105/115/115/125#

WOD:

3 rounds

15 Push Press @ 65#

50 DU

15 OHS @ 65#

Time- 7:18

Burpees

7 Burpees OTM for 7 Minutes

Did it twice.

Still Sore

Morning Workout:

Still sore from back squats.

500m row

5 x 5 Push Press @ 85/95/105/115/125#

with 250m row between sets

Strict Press 1 @ 100# PR

Evening WOD

3 rounds:

10 Cleans @ 95#

20 Box Jumps

Time- 3:30

4 x 500m Row

500m row @ 1:56/2:11/2:20/2:00

Super sore today from back squats yesterday.  Can't get loosened up.

Death By Back Squat

500m row

"Death By Back Squat"
OTM for 20 minutes add 1 rep each minute @ 135#

11 rounds + 8 reps then back down from 6

"Rankel" PR

1000m row warmup

"Rankel"
20 minute AMRAP
6 DL @ 185#
7 Burpee Pullups
10 KBS @ 35#
200m run (more like 300m)

7 rounds
PR

Previous was 4 rounds + 11 reps on 2/20/12

Snatch & OH Squat PR's

500m row

5 x 1 Snatch @ 85/95/105/110/115# PR!

5 x 1 OH Squat @ 115/125/135/140/145/150# PR!
(Previous PR 132#)
   
WOD:
10 minute AMRAP
30 DU
15 Snatch @ 65#

5 rounds + 1 snatch
All DU's unbroken

Front Squat PR

5 x 1 Cleans @ 85/105/125/145/150#

5 x 1 Front Squat @ 145/165/175/185/195# PR!

WOD
10-9-8-7-6-5-4-3-2-1
DB Evils @ 25#
1-2-3-4-5-6-7-8-9-10
Pullups (UB)

Time- 13:52

WOD with Courtney

5 x 5 Strict Pullup

5 x 1 DL @ 225/245/255/265/265# PR

21-15-9
DL @ 185#
400m run

Time- 7:52

Finisher:
Tabata Double Unders

OTM Snatches

500m row

1 snatch OTM for 10 min @ 85#

5 rounds:
250m row
10 OHS @ 65#

Time- 11:24

Clean & Jerk PR

500m row

C&J 2-2-1-1-1 @ 135/135/140/145/150/155#
                                                          PR

Back Squat 2 OTM for 10 min @ 155#

3 rounds
500m row
75 DU (1st 2 rounds UB)

Time- 11:37

WOD with Jeff @ WSU

500m row

5 rounds:

5 Push Jerk @ 88#

10 Burpee Box Jump

15 KBS 14kg

10:07

Dougger 11:21

WOD with Courtney

6am with Courtney

 5 x 3 Back Squat @ 135/185/185/205/205#

12 minute AMRAP

5 HSPU

10 T2B

50 DU

5 rounds

The Bear Complex

12 minute AMRAP

UB sets of:

5 DL

5 HPC

5 PP

5 Back Squat @ 95#

400m run

5 burpee penalty if broken set.

5 rounds+ complex

FGB Stylies

500m row

5 x 5 Clean @ 85/105/115/125/135#

3 rounds of 1 minute each

Row for calories 13/14/16

Thruster @ 35# 22/23/23

KB SDHP 25/30/29

Situp 26/30/29

7-7-7

500m row

Snatch 5 @ 85#, 5 @ 90#, 5 @ 95#, 3 @ 100#, 3 @ 105#

WOD

7 rounds
7 DL @ 185#
7 Burpees

Time 7:09

First WOD @ CFLC!

Peter and I broke in the new gym on Sunday night with a "Grace" off!

Grace Rx'd  3:37

Run

Big Lake Run

Clean & Jerk PR!

Warmup WOD:
500m Row
100 DU's
500m Row

Workup 1RM C&J @ 99/110/121/132/143/145/147.4/149.7#
                                                                     PR/PR

4 rounds:
10 Pullup UB
15 Pushup HR
15 GHD Situp

Time-9:56

10,000 Meters Under The Sea

Row for 60 minutes

10,804m

10k @ 47:25

2:20.5 average 500m

20-29s/m

Didn't Die

10 x 1 C&J @ 99/110/121/132/143/147/147/147/147/143#

Back Squat 5 @ 154, 3 @ 176, 3 @198#

4 rounds:
10 front squat @ 110#
50 DU's (all UB)

Time 7:35

Tachycardia Sucks

5 x 1000m row @ 4:21/4:16/4:13/4:21/4:25

Finished the last row, bent down to pick up my notebook and felt it start.

1 Power Snatch + 3 OHS @ 77/88/88/97/99/99/99/99/99#

Had tachycardia after each set. Hoping its just stress and last nights consumption.

3 ME Bench @ 95# 5/5/5
3 ME Strict Pullup 5/5/5

Attempted the WOD but had to stop because I was feeling so terrible.  Ugh.  Not a good day.

Snatch PR!

7 x 2 Snatch @ 99/99/99/103/107.8/112.2 PR! 

5 x 3 OHS @ 99#

WOD
3 rounds
400m run
21-15-9 Pullup
12-9-6 Thruster @ 66#
400m run

Time- 9:59

Every Woman Should Learn to Clean

Row 4 x 500m with 1 minute rest

Times- 2:00/ 2:02/ 2:00/ 2:01

7 x 2 Clean @ 99/110/121/132/141/143# failed at 147# (5 attempts)

I had 147# racked each time but kept dropping, weight too far out front or elbows not under or something.  I know I can get it.

7 minute AMRAP
7 Back Squat @ 154#  (too heavy)
7 Burpees (too few)

5 rounds

Sunday

Row- 1 stroke max test (so pathetic I'm not even writing it down)

Snatch 5 @ 88#, 3 @ 99#, 1 @ 105#, failed at 110#

Skipped the C&J because my hands are killing me.

WOD: 

3 rounds

7 PP @ 99#

14 Hi Box Jump

21 GHD Situps (supposed to be T2B but my hands are tore up)

Time- 7:46

Skipped the Finisher.  Bleh.

CrossFit Sioux Falls

3 mile run to CrossFit Sioux Falls

It was a partner WOD, but I did it solo

400m run
30 Front Squat
30 Push Press @ 65#
35# KB Farmer Carry
30 Pullups
30 Bar-Facing Burpees
400m run
30 Front Squat
30 Push Press

3 mile run back to hotel

Row WOD

30 rounds of:

Row 30 seconds
Rest 30 seconds

Total Distance: 4466m

Interval Distance: 125-130m per 30 second interval

"Holleyman"

2k row warmup 8:31

Back Squat 5 @ 154/165/176#, 3 @ 187/198#, 1 @ 209/220# failed at 231#

"Holleyman"

30 rounds of:

5 Wall Ball 15#
3 HSPU (strict to yellow plate)
1 Power Clean @ 121#

Time- 30:12

Yes, that's right. THIRTY rounds. Three-Zero.  Holleyman, holy shit.

Sunday Funday

Sunday run around the big lake.  Went out way too fast and got cramps.  Nice day, perfect weather.

Deadlift PR!

500m row warmup

DL 5 @ 154/198/209#, 3 @ 220/231#, 1 @ 242/253/264# PR!  failed at 270#

WOD:

100 Thrusters @ 66#

(10 OTM for 10 minutes)

Time- 9:19

Snatch & Clean PRs!

4 x 500m row

Snatch 5 @ 77/88#, 3 @ 99/103#, 1 @ 105.6, 107.8, 110# PR! 
(failed at 112#)  Previous PR was 107.8#

Clean 5 @ 99/121, 3 @ 132/132#, 1 @ 136.4/140.8/143# PR!
Took me a few times to finally get it.  10# PR.

Pause Front Squats 5 @ 110/121#, 3 @ 132/143#, 1 @ 154/165/176/182.6#  Tied PR.
Definitely could have gone heavier, couldn't remember what my previous PR was, thought it was 178#.

Hotel WOD 2

30 minute bike

6  x 800m run (4 minutes on,  1 minute off)
So, definitely more than 800m

Tabata Pushups 10 (definitely a PR)

Tabata Squats 17

Hotel Workout

Crappy workout room in the hotel in Muskego, WI

1 hour bike, easy

30 minute run- treadmill

Last FREE WOD

Last Free WOD @ Cameron Park

Partner WOD
3 rounds:
Run 150m vs.
Goblet Squats
Alternating Pushups
KBS
Situps

Rain Run

Went for a long run in the rain in Kirksville, MO.  About 7 miles, exactly 1 hour.

Dead Deadlift

10 x 1 DL @ 220/231/242/253 DNF- back super tight

Bench 2 x 5, 2 x 3, 3 x 2 @ 85/85/90/95/100/105/105#

3 x ME Dead Hang Pullup/Dip @ 5/6, 5/5, 5/5

3 x 5 Snatch Grip Behind the Neck Press @ 66/77/88#

3 x 20 UB DB Snatch @ 30#

3 x 15 GHD Situp

250m row PR. Do Work!

800m run warmup, 2 minutes rest, then all out 800m run
Time- 3:03  Dammit!  Same as last time!

7 x 3 High Hang Snatch @ 77/88/88/97/97/97/97#

7 x 3 High Hang Clean & Jerk @ 99/110/110/110/110/110/110#

3 x 8 Strict Press @ 55/66/66#

3 x 3 Weighted Pullup @ 10#

WOD:
4 rounds
In 90 seconds row 250m  (? /56.4/56.9/56.2)
AMRAP OH Squats @ 75#  (6/10/10/10)
Rest 90 seconds between rounds

All 3 rows were PR's.  Previous fastest time was 58.1!


Then 4 hours of sand volleyball.

Filthy 50ish

@ Cameron Park

Filthy 50ish

Box Jumps

KBS 30#

Lunges

Thrusters 45#

Situps

Burpees

Squats 

DU's

Time- 16:10

Long Run

Long run around both lakes.  57 minutes

No Metcon Today

7 x 3 DL @ 198/209/220/231/237/237/237 x 2

7 x 3 Bench @ 95#

3 x ME Dips 8/7/6

3 x 15 DB Snatch (each arm) 30#

3 x 5 Snatch grip behind the neck press @ 66/72/77#

3 x 15 GHD Situp

rest 30 seconds between every set.

Squat More

5 x 2 Back Squat @ 154/176/176/185/185#

3 x 5 Front Squat @ 132#

Every 90 seconds for 15 minutes (10 rounds)
30 Double Unders
5 Pullups (Rx'd was 10)
1 Clean & Jerk (Rx'd was 3) @ 110#

Good Day

20 minute Row (4442m)

1 snatch + 1 hang snatch OTM for 7 minutes @ 77/77/77/88/88/88/97#

1 clean + 1 hang clean OTM for 7 minutes @ 99/110/119/128/128/128/128#  (failed at 132#)

WOD

12 minute AMRAP
11 Pullups
8 Push Press @ 66#
18 Alternating Pistols

6 rounds

Another Big Lake Run

5 miles around the big lake again.

Big Lake Run

5 miler around the big lake.

August Seventeenth

4 x 500m row with 1 minute rest

7 x 3 DL @ 154/198/198/198/198/198/198/209#

7 x 3 Bench @ 75/80/85/90/95/95/95/95#

15 minute AMRAP
10 KBS 20kg
10 Box Jump Hi
10 Dips (red band)

7 rounds + 3 box jumps

400m PR

@ Logan High School track

400m run 1:21 PR

Partner WOD:
4 rounds
400m run vs.
10 pushups
15 situps
20 squats

Time- 12:41

800m PR!

800m Time Trial
Time- 3:03 PR!
Previous PR was 3:09 on 5/23/12

5 x 1 Back Squat @ 154/176/198/209/ failed at 213#

3 x 5 Front Squat @ 132/132/132#

WOD:
3 rounds
20 Hi Box Jump
15 HSPU (green plate)  1st set strict 10+5, 2nd and 3rd sets kip 3 x 5
250m Row

Time- 15:02

Wheel House

500m row W.U.

Snatch 2 reps OTM for 7 minutes @ 77/77/88/88/90/95/99#

C&J 2 reps OTM for 7 minutes @ 99/110/114/119/121/125/130#

12 Minute AMRAP

50 DU (all UB)

Burpees 7-14-21-28 etc.

4 complete rounds plus 67 reps (50 DU+17 burpees)

Total: 250 DU and 87 burpees

Cameron Park

WOD @ Cameron Park

"Tons 'o' Tabatas"

Tabata SDHP with KB  13-13-13-12-12-12-12-12  Total Reps: 99
Tabata Situps-                10-10-10-10-10-10-10-10 Total Reps: 80
Tabata KBS-                   11-11-10-10-10-10-10-10 Total Reps: 82
Tabata Pushups-                             6-6-6-6-6-6-6-8  Total Reps: 50
Tabata Squats-                 17-17-16-15-15-15-15-15 Total Reps: 125

                                                                                   Grand Total: 436

Mile Run PR and 5k Row PR!!

1 Mile Run Time Trial
Time- 6:33 PR!
Previous PR was 7:01 on 5/11/11  (27s improvement)
Goal was to get under 7 minutes.  Best part is, I haven't been running AT ALL!!

5000m Row
Time- 22:03 PR!
Previous PR was 22:52 on 8/30/11 (49s improvement)

Workout #2 @ Logan High School Track

4 rounds:

100m sprint

100m walking alternating lunges

100m sprint

100m standing broad jumps

Time- 22:58

2 Mile Run PR!!

2 Mile Run Time Trial

Time- 14:31 PR!

Previous PR was 16:45 on 4/22/10

800m splits: 3:47 / 3:44 / 3:36 / 3:23

My goal was to negative split each 800m, which I did.  I had to keep telling myself not to go out too hard.  It felt pretty easy, I think I could have gone out a bit quicker and still negative split each one.

WOD:
15 rounds
1 Power Snatch + 5 OHS
@77/77/77/77/77/88/88/88/88/88/88/88/88/88/88/88/88/88/88/88#

Finisher:
3 x 10 GHD Situp and Back Ext/GHR

2k Row PR!

800m run warmup 3:40

2k row time trial

Time- 8:14 PR

Previous PR 8:52.7 on 4/28/12 (39s PR)

 Damn near killed me!

Yes, that is my sweat mark.

3 Back Squats OTM for 7 minutes @ 154#

WOD:
5-4-3-2-1 Clean @ 99#
20-15-10-5-1 Dips (red band)
10-10-10-10-10 Handstand Shoulder Touches (didn't touch my shoulder once!)

Time- 11:04

Forever CrossFit

Visited Forever CrossFit on Saturday in Watertown, MA

Awesome partner WOD:

400m run together,

then 10 rounds each of:
2 burpees
4 squats
6 ball slams 14#
8 box jumps 20"
10 KBS 35#

then, 400m buddy carry

Time- 29:34

G2

800m run

5 x 5 DL @ 154/176/198/209/209#

7 KBS OTM for 7 Min.  20/16kg

WOD:
50 cal row
150 DU
50 cal row

Time- 10:20
G- 12:27

Workout with G

1000m row

7 x 1 Snatch @ 77/88/99/99/99/99/99#  Missed twice @ 99#

7 x 1 C&J @ 99/110/121/125/127/130/ missed at 132#

WOD 10 minute AMRAP
10 pullups
10 burpee box jumps

6 rounds
G- 5+5

Cameron Park

12 minute AMRAP
5 pushups
10 situps
15 squats

15+2 squats

7 Minutes in Heaven?

10 x 2 DL @ 154/198/209/209/209/213/220/231/231/231/231#

7 Minute AMRAP
12 pullups
12 pistols
12 HR pushups

4 rounds + 8 pullups

Finisher:
2 x 10 Glute Ham Raises (why have I never done these before?)
2 x 20 GHD situps UB

5-4-3-2-1

5-4-3-2-1 Clean & Jerk @ 99/105/110/121/121#

WOD:

30 GHD Situps

30 DL @ 154#

30 Double Unders

30 OH Squats @ 65#

30 Pullups

Time- 9:45

AB- 10:54

Pete- 17:12

You Win This Time!

Back Squat OTM for 7 minutes 2 reps @ 90%
154/165/165/165/165/165/169#

5 x 3 Front Squat @ 132/132/132/132/132#

WOD:
500m row
rest 1 minute
30 KB Snatches @16kg
rest 1 minute (more like 5 minutes because I got cock blocked on the rower!)
1000m row
rest 1 minute
50 KB Snatches

Time- 18:46

Playing Hooky

Took a little break from camp to sneak in a workout.

500m row warmup (on the spider-free rower)

Snatch 12x1 (75-90% 1RM)
77/88/88/88/92/95/failed at 99 three times/95/92/92#

WOD:
5 rounds
ME Pullups 15/10/10/10/12
ME Shoulder Touches 6/7/8/10/10  First time attempting these and I suck at them.
ME UB DU's 50/50/50/50/50  Didn't do them unbroken but refuse to do less than 50.

WOD with Kaley

5 x 3 DL @ 154/198/213/218/218#

5 x 3 Bench @ 85/95/95/95/95#

WOD:
4 rounds
400m run
500m row

Time- 18:07
Kaley- 18:41

Side note-  There was a HUGE spider living in my rowing machine and was totally creeping me out.  Definitely made me go faster just so I could get away from that thing. Why would a spider live in a rowing machine?

Round a Minute

1000m row

8 min. AMRAP
4 HSPU
8 KBS 16kg
12 GHD Situp

2 reps short of 8 rounds.

Triple Day

5 mile big lake run at 6am.

Afternoon WOD with Peter:

5 x 2 Back Squat @ 132/154/165/176/187x1

WOD:

3 Cleans 110#

50 DU

15 DB Thruster 30#

6 Cleans

50 DU

12 DB Thruster

9 Cleans

50 DU

9 DB Thruster

Time- 10:01

Pete- 10:56

Third workout was a sand vb game.

"Annie" PR

1000m row warmup

"Annie"
50-40-30-20-10
Double Under
Situp

Time- 6:57 PR!

Pre Birthday WOD

500m row

50-40-30-20-10 Wall Ball 12#
25-20-15-10-5 GHD Situp

Time- 12:32

Cameron Park

1st WOD @ Cameron Park!
2 rounds with a partner
run 200m vs.
KBS
Alt. Pushups
Goblet Squats
Situps

Time- 13:06

Lake Run

Big lake run.

Ten to One

10-9-8-7-6-5-4-3-2-1 DL @ 132#
1-2-3-4-5-6-7-8-9-10 HSPU

Time- 12:42

Peter Partner WOD

C&J OTM for 15 minutes @ 99#

Partner WOD:
100 KBS 24/16kg
50 Burpees
50 Pullups
50 Dips
50 Burpees
100 Wallball 20/12#

Time- 17:53

Snatch and Clean

7 x 1 Hang Snatch @ 77/88/88/92/92/92.4#
7 x 1 Hang Clean @ 92/99/110/121/132/121#

21-15-9
OH Walking Lunge 20kg plate
Pullups
Burpees

Time- 10:43

"Easy" WOD

5 x 5 Back Squat @ 132/143/154/165x3/174x2
5 x 5 Weighted Pullup @ 10/12.5/15x3/15x3/20x2

5 rounds:
160m run
20 squats
10 pushups

Time- 7:09
AB- 6:03

Onalaska YMCA

WOD @ Onalaska YMCA with Peter and Chuck

10 minute AMRAP
10 DL @ 135#
20 1 arm DB Snatch @ 30#
1 lap around track

4 rounds

Snatch

5 x 3 Snatch @ 77/81/86/90/99x1

10 minute AMRAP
30 OH Walking Lunge 10kg
20 Wallball 12#
10 T2B

3 rounds

5-10-15-20

4 rounds:
5 pullups (-/grn)
10 dips (blk-grn)
15 box jumps hi/lo
20 push press 45/33#

S- 10:05
C- 15:30 (3 rounds)

Run/DU/Pushup

2 Cleans OTM for 15 minutes @ 99#

Run 1600m
150 DU's
50 Pushups
Run 800m
100 DU
35 Pushups
Run 400m
50 DU
20 Pushups

Time- 26:47

OH Squats

4 x 250m row 1:1

5 x 3 OH Squat @ 77#

21-15-9
DL @ 132#
Thrusters 55#/95#

8:56
AB- 12:55

Back From Hell

After being sick with strep throat and tonsillitis and being out for two weeks, I'm back!

First WOD with Adam in a long time.

4x250m row 1:1
5x3 Front Squat @ 132#

10 minute AMRAP
10 dips (red/black)
20 KBS 14/16kg
30 DU/Box Jump

4 rounds +10 reps
AB 4 rds

The Bear Complex

workup 1RM Clean & Jerk and Snatch:

Snatch @ 77/99/105.6/107.8# PR


C&J @ 99/110/121/132/138.6/ failed at 143#

3 Bear Complex @ 99#
50 DU's
1 Bear Complex
50 DU's

Time- 9:53

Happy Birthday Dad!

1000m row WU

Track Workout:

10 x 320m (1:13-1:17)
#10 @ 1:04

"Fran"

800m run warmup

"Fran"
21-15-9
Thruster 66#
Pullup (21 UB!)

Time- 6:29

Finisher:
3 x 10 GHD Situps/Back Ext.

"Diane" PR

8 x 250m row (1:03-1:10)

Back Squat 1 x 8 @ 75%, 1 x 5 @ 85%, 1 x 3 @ 90%, 1 x 3 @ 95%
                                  132/154/176/187#

"Diane"
21-15-9
DL @ 154#
HSPU

Time- 7:23 PR

Finisher: 1 mile run (7:56)

Double BW DL and CF Total PR's!

with Caryn:
4 x 250m row 1:1 Fastest Time- 58.1

WOD:
7 rounds
7 DL @143/44#
7 Burpees
Time- 10:14

Then,

CrossFit Total

1RM Back Squat @ 154x2/198/209/220/ failed at 228.8# (would have been a PR)
1RM Strict Press @ 88/92.4/94.6/ failed at 96.8# (would have been a PR)
1RM DL @ 198/220/242/253/261.8# PR DOUBLE BODY WEIGHT!

CF Total: 220+94.6+261.8= 576.4# PR
Previous PR 175, 1/23/09


Finisher:
3 x 10 GHD Situps
3 x 5 Max Height Box Jumps (2 sm boxes stacked)

Caryn's 3rd WOD

500m row/DROMS

10-9-8-7-6-5-4-3-2-1 KBS @ 20/12kg
160m run

Time- 14:20

then,

workup 1RM 3 position snatch (low to high)
77/83.6/88/92.4/94.6 (failed on hi rep)

"DT"
5 rounds:
12 DL
9 HPC
6 Jerks

1 round @ 99#
4 rounds @ 88#

Time- 11:40

"Helen"

7 x 1 Clean & Jerk @ 90% rest 1 minute
99/108/116/121/125/132/121#

Back Squat 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 5 @ 85%, 1 x 5 @ 90%
rest 1-2 minutes  154/160.6/165/176#

"Helen"
3 rounds:
400m run (plus stupid stairs)
21 KBS @ 16kg (UB)
12 pullups (UB)

Sucky Time- 13:18

Caryn's First WOD!

CrossFit Attic WOD with Caryn

Tabata Squats/Pushups/Lunges/Planks

I Dip You Dip We Dip

Workup 1RM Clean & Jerk 121#

1 C&J OTM for 7 minutes @ 90% (110#)

4 x 3 Front Squat @ 132/132/132/132#

5 x 9-7-5-3 Strict HSPU + ME Kipping HSPU

WOD:
Row 500m
3 rounds of 20 dips (black band)
50 DU's
Row 500m

Time- 16:05

800m Run PR!

800m run
Time- 3:09  PR!  
(3:13 previous PR on 6/7/11)

7 x 1 Three Position Snatch (low to high) rest 1 minute between sets
55/66/77/77/77/77/77#

Workup to 1RM Bench
85x3/95x3/100x2

Higher Reps

5 x 2 Clean & Jerk @ 85% rest 1 minute between sets
99/108/114/119/121#

Back Squat: rest 1 minute between sets
1 x 8 @ 65% (147#)  110#
1 x 8 @ 70% (158#) 132#
1 x 5 @ 80% (180#) 154#
1 x 5 @ 85% (192#) 176#

The Chief
5 rounds:
3 minute AMRAP
3 Cleans @ 95#
6 HR Pushups
9 Squats

Rounds: 3/3/3/3/3
Total Reps:
45 Cleans
90 Pushups
105 Squats
240 TOTAL REPS

Snatch Work

Warmup: 4 x 250m row 1:1

5 x 2 Snatch @ 85% (86#) with 1 minute rest
3 x 3 Snatch Pull @ 99/121/121#
3 x 3 Heaving Snatch Balance @ 55/66/77#

3 rounds:
50 DU (UB)
40 Situps
30 Med Ball Cleans 20#
20 Pullups (inverted rows-hands tore up)
10 HSPU (yellow plate)

Time- 22:01

Rolling Pistols

3 Cleans OTM for 7 minutes @ 121#
3 Cleans OTM for 7 minutes @ 110#
3 Cleans OTM for 7 minutes @ 99#

10-9-8-7-6-5-4-3-2-1
Rolling Pistols
Dips (red band)
Alt. DB Snatch @ 35#

Time- 15:36

Finisher:
10 x 50 yard sprint

Handstand Walk practice

On The Minute

Warmup: 4 x 250m row with 30 sec. rest

5 x 3 DL @ 154/198/198/198/198#

5 x 3 Bench @ 75/80/85/85/85#

OTM for 10 minutes
5 KBS @ 20kg

Pathetic

1 mile run warmup/test
Time- 7:23

5 x 3 Snatch @ 77/88/failed at 99/88/88#

5 x 3 OH Squat @ 88/99/99/99/99#

1 minute max effort Back Squats @ 135#
10 reps

Tuesday

5 x 3 Clean @ 99/110/121/125/127 x 1

5 x 3 Front Squat @ 132/143/154/154/154#

Partner WOD with Kristi:

Ladders (1-1, 2-2, 3-3 etc.)
Pullups 1-10-1
Pushups 1-10-1
GHD Situps 1-10-1
Thrusters 45# 1-10-1

Monday

800m run 3:20

5 x 3 Back Squat @ 154/176/182/191/198 x 2

5 x 3 Jerk @ 88/99/110/88/88#

WOD:
500m row
100 DU (unbroken!)
Farmers Carry 50lb DB's
20 Alt. DB Snatch 40#
100 DU
500m row

Time- 20:11

Felt really tired today.  Still not 100%

Oly Cert at CF Madtown

Olympic Lifting Cert at CrossFit Madtown!

Lake Run

7 mile run around both lakes with Chuck @ 8:17 pace

Time- 57:47

LaCrosse WOD

WOD in LaCrosse at Weigent Park

4 rounds:
10 KBS
200m run
5 HSPU

Time- 7 minutes

"Manion"

5 x 5 Jerk @ 88/99/110/114.4/118.8#

5 x 3 Back Squat @ 154/176/187#

"Manion"
7 rounds
400m run
29 Back Squats 135#

I did a ladder of decreasing weight:  88/88/66/66/45/45/45#

Time- 35:59

If my legs aren't sore tomorrow I will be very surprised.

Warrior CrossFit

The shirts I had made for the team.

2k Row PR

Regional WOD 2

2k row- 8:52.7
50 pistols alternating
skipped the 30 HPC @ 135#

Weeks PR's

PR's this Week:

Back Squat 226.6#
Split Jerk 145.2#
Front Squat 182.6#
Power Snatch 105.6#
OH Squat 132#  BODY WEIGHT
Deadlift 259.6#  almost double BW

Deadlift PR!

5 x 1 DL @ 198/220/231/242/253/259.6# PR!

5 X 1 Bench @ 95/105/110/115/ failed at 120#  (115 is current PR)

WOD: 12 minute AMRAP

25 DU
20 KB Swing 16kg
15 GHD Situp

5 rounds + 12 DU's

BW OH Squat PR!

5 x 1 Power Snatch @ 77/88/99/103.4/105.6#
                                          PR/PR

5 x 1 OH Squat @ 105/114/121/127.6/132#  BODY WEIGHT OH Squat  PR!!!!!!!
                                                    PR/PR


Outlaw WOD:
30 Back Squat @ 95#
20 Pullup
10 Push Jerk @ 95#
20 Front Squat @ 95#
20 Pullup
10 Push Jerk
10 OH Squat @ 95#
20 Pullup
10 Push Jerk

Time- 19:20

Difficult WOD.  Didn't think I was going to make it through.

Front Squat PR

5 x 1 Clean @ 110/121/132/138.6/ failed at 143#  Pulled plenty high but couldn't get my elbows up.

5 x 1 Front Squat @ 154/176/182.6/ failed at 190#
                                                 PR
Haven't hit a Front Squat PR since June, 2010!

WOD:
8-12-16
Pistols
HSPU
Burpee Over-The-Box Jumps 24"

Time: 11:36

Back Squat PR

5 x 1 Back Squat @ 154/176/198/209/220/226.6#
                                                             PR/PR!
Haven't hit a Back Squat PR since May, 2010!

5 x 1 Split Jerk@ 110/121/132/136/138.6/140.8/143/145.2#
                                                                                     PR!
Haven't hit a Split Jerk PR since July, 2011!


WOD: 3 rounds
20 Hi Box Jump
15 KB Swing 16kg
10 Pushups

Time- 5:31

Too easy.  Should have done 5 rounds.

3RM

5 x 3 Deadlift @ 154/198/209/220/231#

5 x 3 Bench @ 85/90/95/100/100#

WOD: 3 rounds
5 HSPU (yellow plate)
10 DB Snatch @ 30#
15 Pullups
15 Dips (smallest red band)

Time- 13:01

OH Squat PR!

5 x 3 Snatch @ 77/99/99/99/99#

5 x 3 OH Squat @ 99/105.6/110/118.8/123.2# (2x)
                                                                PR


WOD:
25 Wall Ball 12#
40 KBS 16kg
40 GHD Situp
25 Wall Ball
20 DL @ 132#
40 T2B/GHD
25 Wall Ball

Time- 13:28

Jerk

5 x 3 Squat Clean @ 99/121/121/121/129.8#

5 x 3 Front Squat @ 132/140.8/143/149.6/154#

WOD:
3 rounds
100 DU's
20 Pistols
10 Jerks 88#

Time- 14:04

Easy WOD

5 x 3 Back Squat @ 154/176/187/191.4/193.6#

5 x 3 Jerk @ 88/99/105.6/110/118.8#

Main Site WOD:

10-9-8-7-6-5-4-3-2-1
Pullup
Hi Box Jump
GHD Situp

Time-10:44

First time I thought a WOD was too easy!  Although my abs were a little sore the next day.

Big Lake Run

Horrible run.  Super windy, felt tired and slow.  4.8 miles.

Dead after Deadlifts

5 x 5 DL @ 198/209/209/209/209#

5 x 5 Bench @ 85#

WOD:
21-15-9
DL @ 176#
Dips (smallest red band)

Time- 10:36

Snatchsquatch

5 x 5 Snatch @ 77/88/92.4/92.4/94.6#

5 x 5 OH Squat @ 88/92.4/92.4/92.4/92.4#

WOD:
5 rounds
250m row
10 Squat Clean Thrusters @ 66#
15 Burpees

Time- 27:53

"Helen"

5 x 5 Cleans @ 99/121/132/121/121#  Struggled with cleans today.

5 x 5 Front Squat @ 132#

"Helen"
3 rounds:
400m run
21 KB Swing @ 16KG
12 Pullup

Time -11:50

Did all KBS and Pullups UNBROKEN

Back Squats

5 x 5 Back Squats @ 154/165/169/172/176#

5 x 5 Split Jerk @ 88/92.4/96.8/103.4/110#

WOD:

*50 DU
9 Hang Squat Snatch @ 77#
50 DU
7 Hang Squat Snatch
50 DU
5 Hang Squat Snatch

Time ~ 10 minutes (my watch stopped on the first set of snatches)

*Did all 3 sets of Double Unders UNBROKEN

Outdoor WOD

The gym was closed today so we ran to the lake and did:

50-40-30-20-10
Squats
Pushups
Lunges
Situps

Time- 17:30

Most UB pushups I've ever done- 25 in a row!

This Weeks PR's

Squat Clean 140.8#

Deadlift 253#

Bench 115#

OH Squat 121#

Snatch 101.2#

OH Squat and Snatch PR

5 x 1 OH Squat @ 77/99/110/116.6/121#
                             Previous PR/PR/ PR


5 x 1 Snatch @ 77/88/92.4/96.8/99/101.2#  PR


Those PR's were hard earned.  Lots of misses in there.

WOD:
5 rounds
500m row
15 thrusters 55#

Time- 23:30

Deadlift PR and Bench PR

5 x 1 DL @ 198/220/242/253/ failed at 255#
                                  PR/PR

5 x 1 Bench @ 85/95/100/105/110/115#
                                                        PR


WOD:
"Josh"
21 OH Squat 65#
42 Pullup
15 OH Squat
30 Pullup
9 OH Squat
18 Pullup

Time- 14:27

Outlaw

No lift today.

Outlaw WOD:
30 Box Jump
20 DL @ 154# (was supposed to be 205#)
30 T2B
20 DB Push Press @ 30# (was supposed to be 35#)
30 GHD Situp
20 Row for Calories
30 Pistols (supposed to be weighted)
20 Burpee Box Jumps

Time- 18:32

Squat Clean PR!

5 x 1 Front Squat @ 154/165/171.6/171.6/ failed at 180#

5 x 1 Squat Clean @ 121/132/138.6/140.8/ failed at 143#
                                     Previous PR/ PR!


SD AZ Sectional WOD #2:
7 rounds
7 snatch @ 66#
7 box jump (hi box)

Time- 11:17

No PR today

5 x 1 Back Squat @ 154/176/198/209/ failed at 215# which would have been a PR

5 x 1 Split Jerk @ 88/99/110/121/132/136.4/ failed at 138.6#

WOD:
3 rounds
50 squats
20 dips (small black band)

Time- 8:47

DL 3RM PR

5 x 3 DL @ 154/198/209/220/231#

Was going to do a WOD, but was so tired only made it through the first round of:

10 PP @ 95#
15 HR Pushup
20 Pullup

OH Squat PR!

5 x 3 OH Squat @ 77/88/99/107.8/110# PR!

Previous OH Squat PR was 108# back in July!

5 x 3 Snatch @ 77/88/90.2#

Tested Vertical:
Standing- 23"
Approach- 25.5"

WOD:
100 DU's
30 Burpees
15 GHD Situps
75 DU's
30 Burpees
15 GHD Situps
50 DU's
30 Burpees
15 GHD Situps

Time- 17:24

Almost positive I had Tachycardia during this workout.  It didn't last very long, but it was definitely there.  Had to have been from eating like crap and drinking last night.

Skill Work

5 x 3 Cleans @ 99/110/121/129.8/129.8#

5 x 3 Strict Press @ 74.8/79.2/81.4/81.4/81.4#

WOD:
4 rounds of Max HSPU  5-4-7-7
500m row  204/210/213/215

then,

Max UB KB Swing 16kg    35 reps
Max UB Thruster @ 75#     10 reps

The Outlaw Way

Been taking some WOD's from the Outlaw programming.

5 x 3 Back Squat @ 154/176/176/176/184.8#

5 x 3 Jerk @ 88/92.4/96.8/103.4#

Outlaw WOD:
400m run
3 rounds of BB Complex- 5 DL
                                          5 HPC
                                          5 Jerk @ 88# (Rx was 95#)
400m run
2 rounds of BB Complex
400m run
1 round of BB Complex

Time- 12:47
E-12:58

Crappy Workout

8 minute AMRAP
10 PP @ 66#
20 KB Swing @ 14kg
30 DU's

3 rounds + 29 reps

Felt terrible today.  Light headed, weak, out of breath.  Suck.

OPEN WOD 12.5

Open WOD 12.5
"Fran Ladder"
7 minute AMRAP
3 thrusters @ 65#
3 C2B pullups
6 thrusters
6 pullups
9 thrusters
9 pullups
12 thrusters
12 pullups
15 thrusters
15 pullups

Wasn't hard to improve from last years score of 31 (recovering from Mono).  Got 83 reps this year,  finished the round of 12 and got through 9 pullups on the round of 15.  My goal was to make it into the round of 18.  The pullups were definitely the limiting factor, thrusters were easy, did every set UB.  Honestly, this is the first time I've ever done C2B pullups.  Surprisingly difficult!

I finished 244th in the Region for WOD 12.5 and finished 231 overall in the Region.  Totally bummed because I was asked to be on the CFP team, but missed the registration deadline.  Argh!  Could have gone to Regionals!

COMPETITOR	WORKOUT 01	WORKOUT 02	WORKOUT 03	WORKOUT 04	WORKOUT 05
226 (1267)	Anna Tirey	596 (87)	222 (67)	144 (316)	116 (240)	189 (87)
228 (1271)	Kasey Pontarelli	168 (103)	388 (60)	286 (274)	116 (240)	313 (78)
229 (1274)	Karen Colwell	286 (97)	153 (72)	385 (255)	116 (240)	334 (76)
230 (1280)	Christy Jeffery	388 (93)	139 (73)	324 (267)	116 (240)	313 (78)
231 (1287)	Selene Teitelbaum	388 (93)	294 (63)	258 (279)	103 (241)	244 (83)
232 (1288)	Mallory Lawson	313 (96)	388 (60)	181 (306)	103 (241)	303 (79)
233 (1296)	Brooklyn Scheer	154 (104)	139 (73)	286 (274)	116 (240)	601 (51)
234 (1303)	Salinda Pittman	596 (87)	112 (76)	130 (322)	116 (240)	349 (75)
235 (1305)	yohanna ethridge	458 (91)	294 (63)	146 (315)	116 (240)	291 (80)

View 

Kristi @ CFP!

Went to CrossFit Progression and took Kristi for her first time.

4 x 3 Back Squat @ 135/165/165/165#

2 x 10 Pistols, learned some neat modifications:  box pistols, rolling pistols and assisted pistols with bands.

2 x 8 Romanian DL @ 135#

Partner WOD:
100 pullups
100 toes through rings (fun!)
100 squats
100 DU's

Time- 13:14

Legs Won't Go

Tried to do a track workout today, but my quads were not having it.  I ran the first 800m in 4:02 (goal was 3:45) and stopped.  Did 50 GHD Back Ext. and Situps and called it a day.

5 x 3 Strict Press @ 65/70.4/74.8/79.2/81.4#

"JT"

5 x 5 DL @ 154/176/185/193.6/198#

5 x 5 Bench @ 75/820/85/90/90#

WOD:

"JT"
21-15-9
HSPU (blue plate) no kip
(ring) Dips (purple band)
Pushups

Time- 14:23

Quads are still ridiculously sore from Friday.

OPEN WOD 12.4

Open WOD 12.4 @ CFP

12 minute AMRAP

150 Wall Ball 14# to 9' target

90 Double Unders

30 Muscle Ups

Broke up the Wall Balls 25,25,20,15,15,15,12,8
DU's 42,35,11,13

Got my FIRST MUSCLE UP EVER on my first attempt!  Never practiced them, never done any ring work, just visualized and watched videos.  Had my 2nd one, but couldn't get it locked out before time was called.  This would be a workout I should have done a second time because I had plenty of time to do muscle ups at the end, but I rested for a minute to give myself the best chance at getting one.

Finished 103rd for WOD 4 in the Region and sitting at 243rd overall in the Region.  Only one WOD left!

CFP

@ CFP

5 x 3 Push Press @ 95/95/105/110/115#

3 x 10 KB Floor Press (hurt my shoulder so I skipped it)
3 x 15 Alternating Pushups

WOD:
15 min. AMRAP with partner
10 burpees
200m run   vs. row

4 rounds + 10 burpees

Track Workout

5 x 5 Clean @ 99/110/114.4/118.8/118.8#

5 x 5 Strict Press @ 66/70.4/72.6/72.6/74.8#

320m (2 laps) repeats at 1:26-1:28 with equal recovery

320m x 10 @ 1:22-1:25
Felt pretty easy so I did them faster than Rx'd

"Diane"

5 x 5 Back Squat @ 132/143/154/162/165#

5 x 3 Weighted Pullup @ 10#

WOD:
"Diane"
21-15-9
HSPU (yellow/green plate)
DL @ 165#

Time- 9:33

OPEN WOD 12.3

OPEN WOD 12.3 @ CFP

18 minute AMRAP
15 box jumps (with full hip extension)
12 push press @ 75# (shoulder to overhead)
9 toes to bar

I tweaked my back a little during the warmup, so I wasn't off to a good start.  I foam rolled a little, but I could feel it tightening up like crazy.

Box jumps were slow and easy, I did get no-repped a few times though.
Push press got heavy quick, but I managed to do every set without dropping the bar.
Toes to bar sucked ass!  I need to learn how to kip them.  I spent WAY too much time on this part of the workout.  If I could kip them, I'm confident I could have gotten a few more rounds.

Ended up getting 7 rounds + 27 reps.

Each workout I've finished higher than the week before, so that's good.  I placed 258th in the Region for 12.3 and I'm ranked 283rd overall in the region.  Worldwide I placed 3020th for 12.3 and 3474 overall.  Overall worldwide I'm at 12027th place.

12.3 Practice

Spent a little time today practicing for Open WOD 12.3 for tomorrow.  Looks like the best I'll be able to do is 9 rounds (1 round every two minutes).  Probably not realistic because rounds will get slower as fatigue sets in.  Toes to bar are definitely going to be the limiting factor here since I can't string them together and have to do singles.

Played racquetball today too!

CFP

Morning Lift

1000m row

5 x 1 OH Squat @ 77/88/96.8/99/99#

Frustrating.  Quite a few misses, always dropping in front.  Need to work on my shoulder flexibility and possibly a wider grip.  Wrists are also a weakness.

5 x 1 Snatch @ 77/88/94.6/96.8/ missed at 99# repeatedly.

Frustrating!  Especially after hitting 100# a few times in 12.2.  Need to work on squat snatches, landing low and pulling myself under the bar.

Afternoon WOD @ CFP
3 minutes each with a partner:
Prowler Push x 1
Tire Flip x 5
Sled Pull x 2
Hammer Hits x 5 each arm

WOD:
40-30-20-10
Box Jumps
Alternating Pushups (1/2)
Lunges
Situps

Time- 9:15

"Klepto" and Squat Clean PR!

"Klepto"
4 rounds
27 Box Jump
20 Burpee
11 Squat Cleans (145/99#)

Time- 23:44
E- 23:11

Noon Volleyball

Afternoon Lift:

5 x 1 Front Squat @ 132/143/154/162.8/165#  Almost back at my PR of 178#

5 x 1 Squat Clean @ 110/121/127.6/132/136.4/138.6#
                                                                  PR/ PR!

"Mary"

First time attempting "Mary"

20 minute AMRAP
5 HSPU
10 Pistols
15 Pullups

did 7 rounds + 15 reps
HSPU were almost legit, pistols used a band to hold on to for balance.

Afternoon Lift:

5 x 1 Back Squat @ 176/187/193/198/204.6#  almost back up to my PR of 113#

5 x 1 Jerk @ 99/105/110/121/129.8#  almost back up to my PR of 135#

Tabata Squat finisher

Sunday Lift

Actually got a little workout in over the weekend for once!

1000m row

5 x 3 DL @ 154/176/187/191.4/193.6#

5 x 3 Bench @ 65/75/85/90/90#

OPEN WOD 12.2

OPEN WOD 12.2
10 minute AMRAP
30 snatch at 45#
30 snatch at 75#
30 snatch at 100#
as many as possible at 120#

Seeing as how my 1RM snatch as of yesterday was 88#, my goal was to get through 60 as fast as possible and hope for a miracle and get 1 at 100#.

I surprised the shit out of myself and did not one, but three at 100#!  Big PR and 63 reps total!

I did the 30 at 45# in two sets of 15 and was done in 1 minute.
I split up the second set of 30 at 75# into sets of 5.
I had about 4 minutes left to try and PR at 100#.  I did one at about 95 fairly easy, and convinced myself that I could do one at 100# just the same.  I got my first one with a huge smile on my face.  I got another couple but failed on several.  If my technique was better, I'm convinced I could have gotten at least 10-15 reps at 100# which would have put me at 70-75 reps and back in a respectable place on the leader board.

Next year snatches will NOT be a weakness!

My score put me at 294th for 12.2 in the Region and 3318th Worldwide.
I'm ranked 313th overall in the Region and 4172 Worldwide after the first two WOD's.

Snatch

Did a little warmup for the Open WOD 12.2 which I'm going to do tomorrow.

5 x 3 Snatch @ 45/66/75/75/79#
3 x 1 Snatch @ 81/84/88# failed at 90#

Evils

10-9-8-7-6-5-4-3-2-1        Toes to Bar

1-2-3-4-5-6-7-8-9-10        Evils 25/20#

Time-18:52
E- 21:55 @ 35#

EA's CrossFit

@ EA's CrossFit in Sonoma

7 minute AMRAP
SDHP
Pushpress @ 50#

3-6-9-12-15-18-21

OPEN WOD #1

@ CF West Santa Cruz

OPEN WOD #1

7 minute AMRAP

Burpees!

93 reps

This puts me tied for 388th in the North Central Region and tied for 5685th in the world!

Double Under PR!

5 x 5 Front Squat @115/119/121/125/127.6#

5 x 3 Squat Clean @99/101/103#

10 minute AMRAP
75 DU  1st round all 75 PR!
50 Box Jump
25 Shoulder to OH (105/70)

Did 2 rounds in 10 minutes then an extra round in 4:58

"Rankel"

"Rankel"
20 minute AMRAP
6 DL @ 225 (225/176)
7 Burpee Pullup
10 KB Swing (24/20kg)

4 rounds + 5 pullups
E- 6 rounds (didn't finish the run in time)

I feel fat, heavy, slow and out of shape today.  I don't know why I feel like shit, I'm coming off of 3 days rest.  Today sucked!  This is why I hate recruiting weekends.  Sit in the car for hours, sit around watching volleyball all day and eat like crap.  I actually didn't eat that bad until yesterday and I went to a stupid Pilates class in the morning which was pretty worthless.

Tomorrow is another day!  Just have to get back into it and gear up for the Open which starts this week.  I'm hoping I can do it on Friday at CFWSC.

Tabata 800's

5 x 1 OH Squat

5 x 1 Snatch

Tabata 800's


Tabata Squats          score- 16
800m run                 time- 3:47
Tabata Pushups       score- 8
800m run                 time- 3:48
Tabata Supermans   score- 10ish
800m run                 time- 3:30!

Racquetball with Jenn

"The Chief"

"The Chief"
3 minute AMRAP with 1 minute rest, 5 rounds
3 Power Cleans @ 95#
6 Pushups
9 Squats

Averaged 4 rounds per 3 minutes, so about 60 PC, 120 Pushups, 180 Squats