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.
Thursday, March 29, 2012
Wednesday, March 28, 2012
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
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
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.
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!
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"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) |
Thursday, March 22, 2012
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
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#
5 x 3 Strict Press @ 65/70.4/74.8/79.2/81.4#
Tuesday, March 20, 2012
"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.
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.
Monday, March 19, 2012
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!
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
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
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
Monday, March 12, 2012
"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
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.
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!
Played racquetball today too!
Thursday, March 8, 2012
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
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
Tuesday, March 6, 2012
"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!
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!
Monday, March 5, 2012
"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
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#
1000m row
5 x 3 DL @ 154/176/187/191.4/193.6#
5 x 3 Bench @ 65/75/85/90/90#
Sunday, March 4, 2012
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.
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.
Friday, March 2, 2012
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#
5 x 3 Snatch @ 45/66/75/75/79#
3 x 1 Snatch @ 81/84/88# failed at 90#
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