"Cindy" PR

11/7 @ CFLAX

Snatch 1 @85/95/105/115/115/115#

"Cindy"
5 pullups
10 pushups
15 squats

Score- 18+15 PR!

Previous PR was 17 rounds on 4/28/10

Did all UB butterfly pullups this time.  Probably more fit before, but the butterfly pullups are so much faster I was able to beat my score.

11/5

@ Warrior Risen

OTM for 7 min alternating:
7 strict pullups (with band)
5 strict press @65#

WOD 6 Rounds:
20 DU
12 Wallball
10 OHS with 20# sandbag

Time- 9:57

11/4

@ Warrior Risen

Bench 2 @85/105#, 10 @85#

WOD 5 Rounds:
5 C&J @85#
10 Pistols

then,

20 Power Clean
30 HR Pushup

Time- 13:52

CrossFit 954 Synergize

11/3
In Hollywood, FL with Devin
http://www.crossfit954.com/

OTM for 7 minutes
1 Clean
1 Front Squat
1 Push Jerk @125#

WOD 20 min AMRAP
10 PP @65#
15 Pullups (butterfly) 1st set UB!
30 DU

Score: 7 + 21

First gym I went to in Florida!

10/31

@ Warrior Risen

Back Squat 3 @135/155/165#

WOD 5 Rounds:
10 SDHP @65#
10 Sandbag Squat Cleans @40#
10 T2B

Time- 15:38

10/30

@ Warrior Risen

12 min Workup to 1RM C&J
1 @85/105/125/135/145# (power clean)

OTM for 8 min 1 C&J @125#

WOD
100 KBS @35#
OTM 4 Burpees
(20/20/10/10/20/20)

Time-5:58

10/29

@ Warrior Risen

3 Rounds:
3 DL @165#
15 Wallball @14#

rest 2 minutes

4 Rounds:
4 DL @135#
12 Wallball

then,

25 DL @95#

Time- 11:30

Finisher:
5 x 10 GHD Situps and Back Ext.

10/28

@ Warrior Destruction

3 x 3 Incline Bench @65/85/95/100#

WOD 10-9-8-7-6-5-4-3-2-1
Bear Complex @65#
Slamball Shoulder Rolls each side @25#

Time- 23:28

10/27

@ Warrior Risen

5 min AMRAP
3 Hang Clean
3 Burpee Box Overs

3 min rest

5 min AMRAP
3 Jerk
8 Lunges with barbell in back rack

3 min rest

5 min AMRAP
2 Hang Clean
2 Jerk
4 Burpee Pullups

6/5/4= 15 rounds total

OPEN WOD 12.3

10/25 @CFLAX

18 min AMRAP
15 Box Jumps (no rebounding)
12 Push Press @75# (all UB)
9 T2B (mostly sets of 5/4)

Score- 5+15 (195 reps)

Previous score in 2012 was 279 reps (7+27)

I remember doing rebounding box jumps easily.  This time I was scared to because of my calf injury.  My T2B are definitely better now than they were then, but I'm not as fit.

Leah's B-Day WOD

10/23 @ Warrior Risen with G

21 min AMRAP
10 Wallball @14#
23 DU
9 DL @135#
3 HSPU on 45# plates

Score- 8+35
G- 9+4

"Air Force WOD"

@ Warrior Risen

Warmup:
3 Rounds
250m Row
10 Pushups
10 OHS w/ PVC
10 Press @35#

WOD "Air Force"
Do 4 Burpees OTM and complete:
20 Thrusters @65#
20 SDHP
20 S2O
20 OHS
20 Front Squat

Time- 8:46

* DNF'd this WOD in 2011 after I had mono.  I remember not being able to do the OHS at all and an entire minute elapsed without one rep on the bar which disqualified you.  This was a Regional WOD back in the day.  Glad I was able to destrominate it this time!

10/21

@ Warrior Risen

Back Squat 4 @ 135/155/155#

WOD 13 min AMRAP
5 Snatch @85#
10 Slamball @25#
10 HSPU

Score- 3+15

10/20

at Warrior Risen

S2O @95# max rep in 30 seconds

9/5/6/7= 27 reps

WOD 5 Rounds:

1 PC-Sq. Clean-Jerk @95#

6 each arm KB Snatch alternating @26#

1 PC-Sq Clean-Jerk

15 abmat situps

Time- 10:07

"Karen"

10/17

9:38  A couple minutes off my PR.  Still recovering from being sick and injured.

Wodapalooza WOD 5&6

10/12

8 min AMRAP
60 pullups
40 C2B                   Only got 6 C2B
20 Bar MU

10 min AMRAP
5-10-15-etc.
DL @135#
OHS @95#
Box Jump
Pistols alternating

2 Rounds+15 DL

DL felt really heavy, so did the OHS.

10/10 @ Warrior Risen

Workup 1RM DL
1 @235/255#
5 min OTM DL 3 rep @ 85% (185#)

WOD 12 min AMRAP
5 Lateral Burpee Box Overs
10 HR Pushups
10 Goblet Squats @35#

Score- 7+1

Wodapalooza WOD 3&4

10/5
WZA WOD 3&4
10 min AMRAP
21 Snatch @65#
21 T2B
15 Snatch @85#
15 T2B
9 Snatch @105#  (2 snatches)

7 min AMRAP
3 cal row
3 lateral burpee over rower
6 cal row
6 burpee
9 cal row
9 burpee
15 cal row
15 burpee
21 cal row (got 3 calories)

Wodapalooza WOD 1&2

9/27
WZA WOD 1&2
4RM S2O (115#)
AMRAP
UB Bar Complex
3 PC
3 Hang Squat Clean @95#
3 Thrusters
30 DU (on left foot only)

"Tabata Something Else"

9/19

Tabata Something Else
Pullups 6/6/6/6/6/6/6/6 = 6
Pushups 8/8/8/8/8/8/8/8 = 8
Situps 10/10/10/10/10/10/10/10 = 10
Pistols (left leg only) 5/5/5/5/5/5/5/5 = 5

Score: 29

9/18

"Diane"
21-15-9
Single Leg RDL @65#
HSPU

Time- 13:20

Injured Calf

9/16

50 Cal Row

"Randy"
75 Snatches @55#

Time- 5:54

Tore my calf at volleyball practice

GRANITE GAMES Day 3

Event 5:
5k Run
Time- 25:54

Event 6:
"Sprint Relay"
100ft Sprint
12 HSPU
100 Ft Sprint
8 Deficit HSPU 9"  Got 3

43rd Place Finish Overall

GRANITE GAMES Day 2

Event 3
"Unbroken"
50 UB DU
30 S2O without dropping the bar
40 Box Jump
50 C2B Pullup while partner hangs from bar
40 Box Jump
30 S2)
50 UB DU

13th Place Finish

Event 4
"Cleans & Rings"
30 Cleans @140#
30 MU
Only got 1 MU
50th Place Finish

GRANITE GAMES

9/12/14

Even 1: Snatch Ladder
130#
37th Place Finish

Event 2: Deadly Ropes
3 Rounds:
2 Rope Climbs
4 DL @220#
6 Bar-Facing Burpees
45th Place Finish

9/10

Back Squat 2 @215#, 3 @195#
Strict Press 1 @90#, 3 @85#

9/8

Small Lake Run

9/6

Back Squat 5 @135#, 3 @185#, 3 @205#, 7 @185#
Strict Press 5 @85#, 7 @75#

9/5

Small Lake Run
3.5 miles @8:03 pace
Time- 28:17

9/3

@ Warrior Risen with Granite Games team
Snatch 1 @65/75/85/95/105/115/120/125/130#

"Deadly Ropes" Granite Games WOD
2 Rope Climbs
4 DL @185#
6 Bar-Facing Burpees

9/2

Small Lake Run
3.54 miles @7:55 pace
Time- 28:05

20 minute AMRAP
5 HSPU
10 GHD Situp
15 Jumping Squat

Score- 10 Rounds

9/1

Small Lake Run with Devin
3.67 miles @ 8:08 pace
Time- 29:56

8/31

Granite Games
"Unbroken" WOD with Chelsea
50 UB DU each
30 S2O @95#
40 Box Jump
50 C2B Pullup
40 Box Jump
30 S2O
50 UB DU each

Time- 11:14

8/29

Big Lake Run
5.81 miles
Time- 50:51
8:45 pace

8/27

C&J 3 @85#, 1 @115/125/135/145/150/155/160#
Clean 1 @160/165#

WOD
10-9-8-7-6-5-4-3-2-1
Burpee Pullup
200m Run

Time- 18:34

8/26

Back Squat
5 @135#, 3 @185#, 1 @2015/225/235#

WOD
5 Rounds:
1 min. ME DU 77/54/70/63/79 = 343
1 min. ME WB 17/16/16/17/19 = 85

8/25

Snatch 1 @65/75/85/95/105/110/115/120/125/130/135/135#

15 min AMRAP
200m Run with WB
25 WB @14#
15 PC @95#

3 rounds

8/19

Squat Clean
3 @85/135/145/145/145#
Matador Kipping Dips 5/5/5/5

WOD 50-40-30-20-10
Pistols
KBS @35#

Time- 20:00

1.8 mile run to CF Risen

8/18

DL 3 @175/195/195/195#

WOD
1000m row (4:15)
then 5 Rounds:
10 PP @75#
30 DU

1 mile cool down 9:45

8/17

Track WOD
12 x 100m with 1:30 rest

"Ship"

8/15

"Ship"
9 Rounds:
7 Squat Cleans @85#
8 Burpee Box Jumps @24"

Time- 25:41

8/13

5 x 5 Clean @85#

WOD 3 min ME Wallball @14#
60
2 min ME DU
120
1 minute Rest
3 min ME KBS@35#
60
2 min ME DU
120
1 minute rest
3 min ME Ballslams @30#
46
2 min ME DU
110

Total- 416

MFFL WOD 1.1

8/12

MFFL WOD 1.1
30 min AMRAP
1 Bear Complex (PC/FS/PP/BS/PP)
1 MU or 5 Pullups
10 Box Overs
15 Wallballs
*Subtract 5# each round

Score: 12+4

MFFL WOD 1.2

8/11

MFFL WOD 1.2
1RM Back Squat
1 @135/185/205/215/225#
1RM Strict Press
1 @65/85/95/100#
1RM DL
1 @135/225/245#
1RM Bench
1 @85/95/105/110/115#
Total= 215+95+245+115= 670#

MFFL WOD 1.4
5 Rounds:
50 cal row
50 abmat situps
50 lunges

Time- 39:48

MFFL WOD 1.3

8/10
Pool WOD
4 minutes:
50 Squats
20 HR Pushups
2 minutes: tread H2O
3 minutes:
50 Squats
20 HR Pushups
3 minutes: tread H2O R hand only
3 minutes:
50 Squats
20 HR Pushups
3 minutes: tread H2O L hand only
3 minutes:
50 Squats
20 HR Pushups
4 minutes: tread H20 both hands out
(made it 2 minutes)

Aerial Conditioning

8/8

Aerial Conditioning Class in Crested Butte
Drills on Silks
Core Work

8/6

@ CrossFit Crested Butte

3 x 5 Bench @ 65/75/75#

10 min AMRAP
200m Row
8 KB Clean R arm
8 KB Clean L arm @16kg
8 Single Arm Russian Swings R arm
8 Single Arm Russian Swings L arm
8 K2E

Crested Butte

8/4

@ CrossFit Crested Butte

5 Rounds:
4 C&J @95#
200m Run
25 ab mat situps
*Rest 1 minute between rounds

Time- 14:34

Tweaked Back

7/24

Big Lake Run
6 miles

ME DL OTM for 5 min @ 255#
2/2/2 @225#, 5 @225#

WOD 20 min AMRAP
5-10-15-20-25-30-35-etc.
Wallball 10# to 10ft target
Box Jump (step ups)

Score: 35+45

Tweaked my back during the DL's

7/23

Pool WOD
2 x 10 min

OTM for 5 min C&J @125#
3/2/2/2/2

WOD 12 min AMRAP
7 Thrusters @65#
200m run

Score: 6+7

7/22

Back Squat OTM @185#
2/2/2/1/1

WOD
5 Rounds:
5 HSPU
10 T2B (3 sets UB)
15 KBS @35#

Week 2 Day 2 Strength
Snatch 4 x 2 @80%
2 @85/95/100/100#
Clean 4 x 2 @80%
2 @135/135/135/135#
Dip 3 x 3 with DGS 5/5/5
HS Walk Practice

Week 2 Day 1 Strength

7/21

3 x 3 @90% Front Squat
3 @170/170# 4 @170#
3 x 3 @90% Strict Press
3 @85/85/85#
3 x 3 Wtd Pullup
2 @20, 3 @15/15#

"Bruck"

7/19

"Bruck"
4 Rounds:
400m run
24 Back Squat @65#
24 Jerk

Time- 26:18

Week 1 Day 4 Strength
4 x 3 Clean @70%
3 @115/115/115/115#
4 x 3 Snatch @70%
3 @65/85/85/85#

ME Strict Dip- 2
ME Dip with DGS- 8
8 Strict HSPU w/25# plate
HS Walk Practice

Week 1 Day 3 Strength

7/18

Back Squat 3 @95% + 5 box jump
3 @215#
Strict Press 3 @95% + 5 medball toss
4 @85#
Back Squat 5 @85% + 5 box jump
5 @195#
Strict Press 5 @85% + 5 medball toss
5 @75#

2 x 10 GHD Situp/Back Ext.

Week 1 Day 2 Strength

7/17

Clean 5 x 2 @75%
2 @125/125/125/125/125#
Snatch 5 x 2 @75% 2 @85/95/95/95/95#

Dip 3 x ME 3/1/-
DL 1 x ME @95% 1 @255#
Dip 1 x ME with DGS- 7
DL 1 x ME @85% 3 @235#

10 min 30 sec on, 30 sec off Row
ME Strict HSPU with 45# plate- 10
HS Walk Practice

Week 1 Day 1 Strength

7/16

Front Squat 3@135/165#, 2 @180# + 5 box jumps
Strict Press 3 @65/75/85# + 5 medball toss

Max Effort Strict Pullups- 5

10 min 30 seconds on, 30 seconds off Row

Granite Games WOD 1

8 min AMRAP
36 C2B Pullups
12 DL @185#
36 HSPU
12 Pistols

8 HSPU

56 Reps

Sox On Comp

7/12/14

WOD 1
6 min to establish 1RM Snatch
1 @85/115/120/125/130/135/135# PR Match

WOD 2
8 min AMRAP
10 KB SDHP @35#
20 DU
30 KB Thruster
40 Burpee

1 + 19 thrusters

149 reps

WOD 3
10 min AMRAP
6 DL
9 HPC
12 S2O @95#

1 rep short of 5 rounds

134 reps

Granite Games WOD 2&4

WOD 2
1 RM OHS from floor
1 @ 125/135/145/150#

WOD 4
5 min AMRAP
2-4-6-8-10-etc.
Thruster @ 65#
Burpee Box Over

Rd 10+3

63 Reps

Granite Games Team Sectional WOD 3

14 min AMRAP
150 Wallball @14#
100 DU
50 T2B
25 MU

23 T2B

273 total reps

Double Under PR

7/7/14

Max Rep UB DU's 150 PR

Partner WOD with Tx Jenn
20 min AMRAP
1 C&J @115#
3 Pushups
5 KBS @35#

31+4

"Nicole" PR

7/6/14

"Nicole"
20 min AMRAP
400m Run
Max Rep Pullups

Score is total # of pullups- 83 PR!

Run/15 pullups/Run/20/Run/15/Run/15/Run/18

Previous PR was 50 pullups in 5 rounds on 1/6/12

"RENkel"

Ren's Bday WOD on July 4th

40 min AMRAP
Partner WOD with Steph
7 DL @185#
4 Burpee Pullups
14 KBS @53#
200m run

12+25 reps

Clean & Jerk PR!

7/3/14

C&J 1 @125/135/145/155/165# PR!  
Previous PR was:

• Clean & Jerk- 160#, 4/7/14

Clean 170# PR!  Missed the jerk behind but almost had it.
Previous PR was:

• Squat Clean- 165#, 11/29/13

WOD
"DT" @85#
5 Rounds:
12 DL
9 HPC
6 PP

Time- 7:49

Previous PR was:

• DT 12:33 77#, 4/29/11

Snatch PR!

Snatch 1 @65/75/85/95/105/115/115/120/120/125/125/130/130# PR!

Previous PR was 125# on 2/19/13

WOD
15 min AMRAP
5 T2B UB
10 Thrusters @65#
20 DU

8+10

6/30/14

WOD
4 Rounds:
400m Run
10 Strict Pullups
10 Slamballs @30#
10 Burpees
10 Box Jumps

Time- 26:13

I have never felt so bad during a workout.  It was really humid and I felt like I couldn't breathe.  I was going so painfully slow.

6/25/14

Clean 3 @85/115/135/145#, 1 @150/155#

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

Time- 12:47

6/23/14

Pool WOD
8 minutes of 1:30 on (3 lengths), 30 sec rest

DL 3 @ 135/185/225/245#, 1 @255/265#

WOD
2-4-6-8-10-12-etc.
Clean @125#
Box Jump @24"

10+4

6/22/14

Mini "Eva" with Mom
5 Rounds:
400m run
15 KBS @35#
10 Butterfly Pullups UB

Time- 24:57

Granite Games WOD #3

9 min AMRAP
12 DL @155#
12 Bar Facing Burpees
10 DL
10 Burpee
8 DL
8 Burpee
6
6
4
4
2
2  Tie Break Time 6:42
6
6
8 +1

Score- 113 reps

6/20/14

Pool WOD
19 minutes: 1 min on, 30 sec rest

6/18/14

Snatch Workup 1 RM
1 @65/85/105/110/115/120/125/130/130/130#

SOX WOD
8 min AMRAP
10 SDHP
20 DU
30 KB Thrusters
40 Burpee

1 +32

6/16/14

Pool WOD
14 minutes: 1 min on, 30 sec rest

Granite Games WOD #2

16 min AMRAP
50 Cal Row
20 Pullups
40 Back Squat @95#
20 Pullups
30 Front Squats @75#
20 Pullups
20 OHS @65#
20 Pullups         (10 pullups)

Score: 210 Reps (10 pullups short of finishing the round)

6/13/14

Small Lake Run 34 minutes

6/11/14

Pool WOD

11:30 min- 1 min on, 30 sec rest

First Pool WOD

6/10/14

1st Pool WOD
10 minutes: 1 min on (1 lap), 30 seconds rest

"Kelly"

6/8/14

"Kelly"
5 Rounds:
400m Run
30 Box Jumps @20"
30 Wallball @ 14#

Time-29:08 PR!

Previous PR:

• Kelly, 30:15, 1/7/12

Granite Games WOD #1

6/7/14

12 min AMRAP
15 Squat Clean + S2O @ 65#  (1:36)
15 Squat Clean + S2O @95# (6:07)
15 Squat Clean + S2O @135# 8 reps
15 Squat Clean + S2O @155#

Did 5/5/5 @ 65#, singles @95/135#

Score: 38 reps

6/6/14

Strict Press 1 @ 85/90/95/100#

20 min AMRAP
5 Pullups
10 Wallball @10# (no squat)
15 KBS @25#
200m Run

7+30

6/5/14

Snatch 5 x 2@85%
2 @ 65/85/95/105#, 1 @110/115/115/120/120/120/125/125#

OHS 5 x 2 @75%
2 @ 125/125/125#

BBC Week 10

6/3/14
DL 5 @135#, 2 @185/225/245/255/265#

Push Press 2 @95/115/125/130#, 1 @135#

Back Squat 3 @135#, 1 @ 185/205/225/230/235#

Socks On WOD #2
8 min AMRAP
10 KB SDHP @35#
20 DU
30 KB Thruster
40 Burpees

1 round + 18 thrusters (148 reps)

6/1/14

WOD
100 Wallball @14#
100 KBS @35#
100 Pistols
100 Snatches @65#

Time-38:35

Bench 4 @85/90/95/100#, 3 @105#

5/31

800m Run
30 Back Squats @ 85#
400m Run
20 Back Squats
200m Run
10 Back Squats

Time- 12:20

Snatch 3 @60%, 3 @65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2RM
3 @ 65/75/85#, 2 @95/95#, 1 @100/105/110/115/115/115# from the hang

Snatch Push Press + OHS
5+1 @85#, 3+1 @95#, 3+1@105#

HS Practice

5/29

Small Lake run 33 minutes

BBC
Power Clean 3 @ 70%, 3 @ 75%, 2 @80%, 2 @ 80%, 2 @ 85%, 2 RM
3 @ 85/115/125#, 2 @130/135/140/145#

Jerk 3 @ 85/115/125#, 2 @ 130/135#, 1 @140#

Front Squat 3 @ 135/140/150/160/170#

Speed Work:
Row 30 seconds on, 30 seconds off x 5

Mini WOD
5 min AMRAP
5 HSPU
10 Pistols @ 15#

4 Rounds

5/28

Small Lake Run 33 minutes

BBC Week 9

5/27/14
DL 5 x 3 @135/225/245/245/245#
Bent Over Row 3 x 8@45/65/75#
Strict Press 5 x 3 @75/85/90/90/90#

Mini WOD
5 Rounds:
10 Thrusters @45#
20 Front Rack Lunges

Memorial Day "Murph"

5/26/14

Haven't done this WOD since 2011

1 mile run

100 pullups

200 pushups

300 squats

10 mile run

Time- 43:44

Did 20 rounds of 5 pullups, 5 pushups, 15 squats, 5 pushups

Previous time was 57:32 on 5/1/2011 but I did 10 rounds of 10/20/30 which was a mistake.

"Zembiac"

5/25

5 Rounds:
11 Back Squats @ 85#
7 Strict Burpee Pullups
400m run

Time- 22:11

Back Squat 3 @75%, 3 x 4 @80%
 3 @175#, 4 @175/175/175# (supposed to be 200#)

Bench 3 @ 75%, 3 x 4 @ 80%
3 @ 90#, 4 @ 95/95/95#

5/24

400m run
200m farmer carry @ 135#
5 rounds of "Cindy"
200m farmer carry
400m run

Time- 20:05

C&J 2+1 @ 65%, 2x2@70%, 1 x 2@75%, 1 @80%, 1@85%, 1@90%, heavy single
2 @85/105/115/120/125/135#
Clean 1 @145/150/155#

Double Tabata Plank/Squat

5/22

Snatch 2 @ 65%, 2 x 2 @70%, 2 @ 75%, 2 x 1 @ 85%, 1 @ 90%, heavy single
2 @ 65/84/90/90/95#, 1 @ 100/105/110/115#

Row 6 x 100m with full recovery

5 Rounds:
5 Pullups
10 High Box Jumps @ 24"
15 Slamballs @ 20#

5/21

Jerks 7 @85#, 6 @ 85#, 1 @ 115#

WOD
400m run
3 rounds:
5 DL
5 HPC @ 85#
5 Jerks
400m run
2 rounds of complex
400m run
1 round of complex

Time- 14:59

BBC Week 8

5/20

DL 3 x 5 @175/205/205#

Good Morning 3 x 5 @ 75/75/75#

Strict Press 3 x 5 @75/75/75#

Front Squat 6 x 3 @65%
135/135/135/135/135/135#

Tabata DU
23/24/12/23/17/22/22/17

HS Practice

4 Rounds:
5 Russian KBS each arm
5 KB Snatch each arm
5 KB OHS each arm @ 30#

last time did this wod at 20#

5/17

Power Clean 3 @ 70%, 3 @75%, 2 x 4 @ 80%
3 @ 115/125#, 4 @ 135/135#

Jerk 3 @ 60%, 3 @ 65%, 2 x 4 @ 70%
3 @95/105#, 4 @ 115/115#

Front Squat 3 @70%, 3 @75%, 3 x 3 @80%
3 @ 140/150#, 3 @160/160/160#

5/16

@ Warrior Destruction
Workup 1 RM Strict Press 100#
Workup 1RM Push Press 135#

WOD 4 rounds:
5 hang muscle snatch @ 65#
3 box jumps
16 slamball shoulder rolls @ 25#
8 OH lunges @ 25#

7:43

5/15

Power Snatch 3 @70%, 3 @75%, 2 x 4 @80%
3 @ 85/95#, 4 @ 100/100#

OHS 5 @ 70%, 5 @ 75%, 3 x 3 @80%
5 @ 100/115#, 3 @ 125/125/125#

Legless Rope Climbs

10 Burpees OTM for 10 min

BBC Week 7

5/13

SLDL 3 x 5 @85/85/85#

Push Press 5 @ 70%, 5 @ 75%, 3 x 3 @80%
5 @ 85#, 5 @ 95#, 3 @ 105#, 3 @ 105/115/120#

Back Squat 5 x 5 @ 70%
5 @ 125/155/175/175/175# (supposed to be at 200# but couldn't do it)

Partner WOD with Marie
800m run with wallball
100 wallball
400m run with wallball
75 wallball
200m run with wallball
50 wallball

Time- 16:21

Again with Katy

Time-18:41

Did just the runs a 3rd time.

5/11

WOD
50 DL @ 75#
50 Walking Lunges
40 Back Squat @ 75#
40 T2B
30 Power Cleans @ 75#
30 Burpee Box Jumps
20 Thrusters @ 75#
20 Triple Unders

Time- 27:03

BBC
Front Squat Workup to 1RM
1@125/145/165/185/195/205#

Speed Ladder Drills

L-Sits
Dips

5/10

Workup 1 RM C&J
3 @85#, 1 @ 115/125/135/145#
Clean 1 @155/160/160/160#

Sprints 8 x 200m with full recovery (3 min rest)
45/40/41/39/40/38/38/39

50 Tire Flips

5/8

Snatch workup to 1RM
3 @ 65#, 1 @ 85/90/95/100/105/110/115/120/120/120/120#

4 x 250m row with full recovery

Ring work: kipping MU

3 rounds:
10 T2B
10 Box Jump 24"

Time- 15:55

Barbell Week 6

Dl Workup to 1RM
5 @ 135#, 3 @ 225#, 1 @255/265/275/270/270#

Bench Workup to 1RM
3 @ 95#, 1 @105/115/125/125#

50 DU OTM for 5 min

WOD
20 HSPU
20 Pullup
20 GHD Situp

HS Practice

5/5

C&J 4@85#, 1 @125/135/145/155#
Clean 1 @155/160/160/170/170#

WOD 20 min AMRAP
400m run
10 KBS
15 Goblet Squat
20 Wallball

4+100m run

5/4

2 rounds:
200m run with 30 sec rest
1 min ME KBS @ 35#      30/30
200m run with 30 sec rest
1 min ME slamball @ 40#   15/17
200m run
1 min ME OH Plate Lunge @ 25#        32/32
200m run
1 min ME wallball @ 14#    22/26
                                 TOTAL: 99/105=204

Time-23:30

Back Squat 5-3-1-1-1
5@135#, 3 @185#, 1 @205/225/240/250/250#

3 rounds:
30 cal row
10 HSPU
50 DU

5/3/14

Snatch 2 x 4, 3 x 3
4 @ 65/85#, 3 @ 95/100/105#
OHS 5-3-1-1-1
5 @ 105#, 3 @115#, 1 @ 125/135/145/155# PR!

4/30

6 x 3 DL @ 135/185/225/245/265/265 x 1

6 min:
800m run
ME DL @ 225#  3:34/12

5 min:
400m run
ME Cleans @ 135# 2:11/9

4 min:
200m run
ME OHS @85#  1:06/20

Barbell Week 5

4/29

Single Leg RDL 3 x 10 @85/85/85#
Good Morning 4 x 8 @ 85/85/85/85#
Push Press 4 x 8 @ 65/70/75/80#

5 min 30 sec on, 30 sec rest
Box Jumps
25/30/30/29/30

50 Burpee Pullups

4/27

C&J 1 x 3, 1 x 2, 3 x 1
3 @85/115#, 2 @125#, 1 @135/145/145/135#

Back Squat 1 x 5, 1 x 4, 1 x 3, 3 x 2
5 @ 165#, 4 @ 185#, 3 @ 205#, 2 @215#, 1 @225/235#

7 min AMRAP
50 DU
20 BB OH Walking Lunge @ 35#

4 Rounds

4/26

Snatch 5 x 2@65/85/95/105/110#, 1 @115/120/120/115/120#
Sots Press 5 x 4@15/25/25/25#

8 x 100m run with full recovery (walk back)
19.68/18.75/18.94/19.26/18.18/19.15/18.16

3 rounds:
5 C2B
10 High Box Jump

4/24

Clean 5 x 2@85/115/125/135/145# x 1
Jerk 5 x 2@85/115/125/135/145# x 1
Front Squat 5 x 3 @155/165/175/180#, 1 @190/200#

Dips 5 x ME on matador
strict 5/5/5/5/4

Tabata Row (cal) 5 each time

10 min Squat Test- Check!

4/23

5 x 5 Pause Back Squats
5 @95/115/135/145/155#

4 Rounds:
400m Run
10 C&J

1 round @115#, 3 rounds @85#

Time- 19:21

Barbell Week 4

4/22

DL 10 x 2 @165/185/215/235/255/245/225/225/225/225#

Strict Press 3 x ME
10 @55#, 10 @65#, 6 @ 75#

Tabata DU

Pistols 2 x 5, 2 x 5 @20#

5 rounds:
30 sec on, 30 sec off
air squats

20/23/22/24/27

4/21

1k row warmup 4:16

C&J 5 x 3 @85/115/125/130/135#

Front Squat 3 x 4 @125/145/165#

8 min AMRAP
30 squats
20 box jumps
10 pullups

3+42

4/17

Partner WOD with Tx Jenn
20 min AMRAP
20 HSPU
40 Pistols
60 KBS @30#
80 Goblet Squats
100 DU

305 reps

BBC
Hang Muscle Snatch 5 x 3 @65/80/80/80/80#
Power Snatch 3 x 3 @80/80/80#
Snatch Push Press +OHS  4 x 5@65/70/70/75#

Front/Back Levers with band

10 x8 strokes with damper @ 10 and full recovery

3 rounds:
5 HSPU
10 Thruster
20 Front Rack Walking Lunges

Time- 8:50

Shoulder/Glutes MOB

4/16

Partner WOD with Marie
100 Pullup
100 Slamball @30#
100 Wallball @14#
100 Box Jumps

Time- 15:17

Barbell Club Week 3 Part 2

4/15

Warm up partner WOD with Jolene
100 DL
80 HPC
60 Front Squat @65#
40 Jerk
20 Barfacing Burpees

Time- 17:01

Single Leg RDL 3 x 5 each leg
5 @ 65/115/115/115#

Good Morning 3 x 5 @ 65/85/85#

Back Squat 4 x 6 @ 125/155/155/155#

Jerk 3 x 5 @85/95/95#

DU 10 x 30 sec with equal recovery

T2B 5 x ME UB 3/4/5/5/4

Mini WOD 5 Rounds:
5 Pullups
5 Heavy Russian KBS @53#

Time- 5:28

T-Spine MOB

4/12

30 cal row
Hang Muscle Snatch 5 x 3 @65/70/75/80/85#

Power Snatch 3 x 5 @85/90/95#

Snatch Push Press + OHS 5 x 5 @65/75/85/85/85#

Farmer Carry 50m @ 135# x 5

4/10

Power Clean 3 x 5, 3 x 3
5 @ 85/115/125#, 3 @135/145/135#

Front Squat 4 x 5 @135/145/155/165#

Bench 5 x 2 @95/100/105/110/110#

6 x 100m row with damper @ 10 and full recovery
21/20/21/20/21/20 sec.

Ring work

WOD 5 rounds:
5 Pullup
10 Box Jump @20"
15 Slamball @ 20#

Time- 8:14

Ankle MOB

4/9

50-40-30-20-10
KBS @35#
DU

Time- 10:59

4/8

BBC Week 2

DL 3 x 5 @135/225/225/225#

Push Press 5 x 5 @85/95/115#, 4 @115/115#

DU 5 x 30 sec with 1 min rest
36/52/55/40/40

Mini WOD
4 Rounds:
5 Russian KBS each arm
5 KB snatch each arm @20#
5 KB OHS each arm

Skill: HS Walk

MOB: PNF Hammy

4/7/14

Workup 1RM C&J
3 @ 85#, 1 @95/125/135/145/155/160#
PR match from last February.

WOD: 5 rounds
7 High Box Jumps 30"
7 HSPU
7 Cleans @ 125#

Time- 15:17

Barbell
Back Squat 3 x 5
5 @135/165/185#

Single Leg RDL 3 x 5 each leg
5 @ 75/75/75#

Strict Press 5-3-1-1-1
5 @ 75#, 3 @85#, 1 @95/100#

4/5/14

Snatch 6 x 3
3 @ 65/85/95/100/105/110#

OHS 3 x 5
5 @ 110/115/125#

Tabata Shuttle Sprints

Butterfly Pullups
10/10/10 last set UB

Tabata Wallball
10/10/9/9/8/8/8/10= 72

4/3/14

500m Row

C&J 2 x 3, 3 x 4
3 @85/115#
4 @ 120/120/120#

Front Squat 4 x 5
5 @ 135/145/155/160#

7 Burpees OTM for 7 minutes

Supine Legless Rope Climb Drill
10x up & down

Mini WOD: 5 rounds
5 T2B
5 HSPU (ab mat no plates)
5 High Box Jump 30"

Shoulder MOB with band

4/2/14

C&J 3 @ 85/115/135#
WOD: 10 min AMRAP
20 OH Plate Lunge @ 25#
10 HR Pushups
10 Jumping Squats
10 Plate Situps @15#

5+16

BBC Part 2 Week 1

4/1/14
DL 2 x 3, 3 x 4
3 @ 215/235#, 4 @235/235/235#

Strict Press 5 x 5
5 @65/75/80/80/80#

3 x 1 min ME DU
105 UB (PR)/65/60

3 x ME Ring Dip
10 on box x 3

Mini WOD: 4 rounds
10 Pullups (butterfly)
10 Pushups
10 Situps

Time- 4:25

MOB- High Hammy

Barbell Club Part 2, Measurements & Goals

4/1/14

Current Measurements:      Measurements from June 1st, 2013          Change
Weight- 132.0                     Weight- 143                                             -11#
BF%- 18.2                           BF%- 21                                                 -2.8%
Chest- 30.5                          Chest-34                                                 -2.5"
Waist- 26.5                          Waist-28                                                 -1.5"
Hip- 37.5                             Hips- 39                                                  -1.5"
R Thigh- 21                         R Thigh- 23.5                                         -1.5"
R Bicep- 10.5                      R Bicep- 11                                            -0.5"

Current 1RM                       Previous PRs                                      Difference
Back Squat-225                   Back Squat-245                                    -20#        
Front Squat-190                   Front Squat- 210                                  -20#
OHS- ?                                 OHS- 150
DL- 245                               DL- 285                                                -40#
Bench- 120                           Bench- 120                                            0
Snatch-125                            Snatch- 125                                           0
C&J- 150                              C&J- 160                                              -10#
Clean- 165                            Clean- 165                                            0
Push Press- 115                    Push Press- 150                                    -35#

Goals:
Back Squat- short term: 250, long term: 300#
Front Squat- 225#
OHS- 160#
DL- 300#
Snatch- BW
C&J- short term:175, long term: 200#
Strict Press- BW
Bench- BW
C2B Pullups- 21 UB
MU- 3 UB
T2B- 15 UB
Deficit HSPU- 1
Amanda- Rx
Open WOD 14.2- <88
Open WOD 14.4 <181
Granite Games 2014
Regionals 2015

3/31/14

Snatch 3 @65/85#, 1 @105/115/120#

WOD 5 Rounds:
10 Pullups (butterfly 5/5 or 4/3/3)
20 Wallball (10/10)

Time- 6:35

OPEN WOD 14.5

3/30/14

21-18-15-12-9-6-3
Thrusters @ 65#
Bar Facing Burpees

Split up thrusters: 8/7/6, 7/6/5, 8/6, 9, 6, 3

Time- 16:11

3/29/14

Snatch 1 @ 65/75/85/95/105 worked up to 120#

Clean 1 @ 125/135/145/155/160# caught but couldn't stand up.

3/27/14

1000m Row

Snatch 1 @65/85/95/105/115/85/85/105/110/115#

C&J 1 @ 115/125/135/140/145/150/135#

150# is the heaviest jerk I've hit in a long time.

3/26/14

Death By Air Squat
20# Weight Vest OTM for 20 min
20-19-18-17-16-15-14-13-12-11-10-10-10-10-10-10-10-10-10-10

215 total squats

3/25/14

Warmup
 30 calorie Row
25 T2B
20 Wallball
1 MU

5 x 5 Clean @ 85/115/115/115/115#

WOD 12 min AMRAP
5 C2B Pullups (3/2)
10 Fr. Squat @65#
5 Push Press

8+1

Barbell Club Week 12

Snatch 5 x 1 @ 75%
1 @ 85/95/100/105/110/115#

C&J 5 x 1 @ 75%
1 @115/125/130/130/130#

3 x 10 KB Lunge @ 35#

Back Squat 1 @90%, 1 @ 93%, 1 @95%
1 @175/205/225/235#

3x10 T2B

1 Bar MU, 1 Ring MU

OPEN WOD 14.4

3/24/14

2nd attempt
168 reps (+7 from first attempt)

Row was about 30 seconds fatser, T2B at least 30 seconds faster, wallballs were slower, cleans about the same.  Wasn't feeling like I had much gas in the tank and couldn't push.  Plenty of people got through the cleans pretty easily, I should have been able too also.

3/20/14

1000m row WU

Snatch 2 x 4 @65%
4 @65/85/85#

C&J 4 x 2 @65%
2 @85/115/115/115/115#

Snatch Balance 4 x 3 @75%
3 @ 65/65/75/75#

OPEN WOD 14.4
60 Cal Row
50 T2B
40 Wallballs
30 Cleans @ 95#
20 MU

161 reps (11 cleans)
Took me 7 minutes to do the T2B.

3/19/14

WOD 12 min AMRAP
5 Cleans @105#
10 GHD Situps
15 Slamballs @ 30#

4+25

3/18/14

Snatch 4 x 2 @70%
2 @65/85/95/95#

C&J 4 x 2 @70%
2@85/115/120/125#

Back Squat 4 x 2 @80%
2 @185/195/205/185#

T2B 3 x 5

1 Bar Muscle Up

3/16/14

Handstand Practice

WOD:
60 KBS @ 35# (UB)
50 Box Jumps
40 Wallball @ 14#
30 Pullups (butterfly sets of 5)
20 T2B (singles and sets of 5)
10 HSPU (2 sets of 5)

Time- 14:46

3/15/14

1000m row

C&J 4 x 1 @85%
1 @85/115/125/135/140/145# failed at 150#

Front Squat 4 x 2 @ 90%
2 @150/165#, 1 @185#, 2 @175/180#

OPEN WOD 14.3

1000m row
Clean 2 x 4 @75%
4 @115/125/130#

Snatch Balance 3 x 4 @83%
4 @ 65/85/100#

5 x 5 Single Leg Box Jumps (did only 1 set since there are box jumps in the open WOD)

Push Press 3 x 3 @90%
3 @ 85/115/115#

OPEN WOD 14.3
8 minute AMRAP
10 DL @95#
15 Box Jumps
15 DL @ 135#
15 Box Jumps
20 DL @ 155#
15 Box Jumps
25 DL @ 185#
15 Box Jumps
30 DL @ 205#    Got 6 reps

Score: 136 reps
470 in the Region.

3/11/14

DL 5 @125/175#, 3 @ 215#, 1 @ 245#, failed @265#
Note to self: don't deadlift with a women's bar ever again.

10 minute AMRAP
25 Wallball 14#
25 DU

5+19

Barbell Club
Snatch 2 x 4 @ 75%
4 @ 65/85/95#

Jerk 5 x 2 @84%
2 @90/115/125/135/140# 1 @145#

Clean Pull 3 x 3 @90%
3 @ 145/165/165#

Back Squat 4 x 2 @90%
2 @165/185/205/215/220#

This is the heaviest I've been able to back squat in a very long time.

OPEN WOD 14.2

3 minutes:
10 OHS @ 65#
10 C2B Pullups
10 OHS @ 65#
10 C2B Pullups
 @ 6 minutes:
12 OHS @ 65#
12 C2B Pullups
12 OHS @ 65#
8 C2B Pullups

84 reps.  4 pullups short of getting into the next round.
Put me at 632 in the Region.

Snatch 1@ 65/85/95/105# failed 3x @110#
Clean 1 @110/115/125/135# failed @145#

3/8/14

Muscle Snatch 3 x 3 @65%
3 @ 65/85/85/85#

Clean & Jerk 2 x 2 @65%, 1 x 3 @70%
2  @85/115/115#, 3  @125#

Bench Press 5/3/1
5 @ 85#, 3 @ 105#, 1 @115/120#

3/6/14

Hang Clean 2 x 4 @ 65%
4 @ 115/115#

Snatch Balance 3 x 4 @70%
4 @ 65/75/85/95#

OPEN WOD 11.5

5 x 3 Position Clean @ 65/85/115/125/130#

OPEN WOD 11.5
7 minute AMRAP
Fran Ladder
3-3-6-6-9-9-12-12-etc.
Thrusters @ 65#
C2B Pullups

First time I did this WOD in 2011 I only got 31 reps.  Today I got 75 reps (finished round of 12 + 14 thrusters).  C2B pullups were still the limiting factor.  Wasn't as gassed as I should have been because the pullups slowed me down so much.

Barbell Club Week 9

Hang Snatch 2 x 4 @ 65%
4 @ 65/75/85/85#

Jerk 2 x 4 @ 75%
4 @ 85/105/115#

Clean Pull 3 x 3 @ 75%
3 @115/145/145/145#

Back Squat 2 x 5 @ 80%
5 @ 175/175#

1st ever bar muscle up on first ever attempt!  Just like my first ring muscle up, I had never even attempted a bar muscle up and was honestly scared to try.  Got a second one right after, although they were not pretty.

OPEN WOD 14.1

Second attempt at 14.1

Head to head with Peter.  Didn't do as well on the DU's (the first attempt I did them all UB easily) but I paced the snatches better and split them up into 2 sets until the end.

304 reps (6 rounds + 30 DU + 4 snatches).  G got 308, Chelsea got 304 also.  Devin had the highest male score with 333!

After Week 1, I'm 4,327 out of 71,376 worldwide, 362 out of 5,683 in the region and our team is ranked 100 out of 333.

3/1/14

Barbell

C&J 2 @ 75%, 1 x 4 @80%
2 @85/115/125#, 1 @ 135/140#, 1 Clean @ 145/135#

Clean DL 4 x 5 @ 115%
5 @ 185/195/195/195#

2 x ME Strict Pullups 5/5

Front Squat 2 x 5 @89%
3 @ 165#, 4 @ 165#

OPEN WOD 14.1

10 min AMRAP
30 DU
15 Snatch @ 55#

First attempt at 14.1 which is also 11.1 was in April, 2011 after I had just had a couple months off because of mono.  I did 3 rounds and couldn't even finish the WOD for a total of 135 reps.

I did this WOD again last year and got 300 reps (6 rounds + 30 DU)

Today I did the WOD alone and videotaped it and got 270 reps (6 rounds).  All I need is an extra 20 seconds and I can get the 30 DU's so I'm going to repeat it.

2/27/14

Barbell Club

Hang Clean 2 x 4 @ 75%
4 @ 85/115/125/135#

Snatch Balance 3 x 2 @ 80%, 2 x 2 @84%
4 @ 65#, 2 @ 75/85/95/100/100#

Max Height Box Jump

Push Press 3 x 4 @ 89%
4 @ 100/115/120#

2/25/14

Snatch 1 @65/75/85/95/100/105/110/115/120#
Felt weaker today.  Couldn't even get 120# but had several good reps at 115#.

C&J 1 @ 115/135/145/145/150#
Clean 1 @145/150/155/155/160#

Back Squat 3 x 3 @ 85% (208#), 2 x 2 @90% (130#)
3 @ 160/170/185#, 2 @ 195/200#

2/23/14

Snatch 1 @ 85/95/100/105/110/115/120/125/130#

Felt good today.  Snatches were going up easy.  Only missed a couple and hit 125# on the 2nd try.  Then proceeded to attempt 130# about 40 times, getting under it every time but never catching perfectly.  Frustrating to say the least!  But, I know I can do 130# if not more.  Technique still needs work.
Haven't hit 125# since last February, so still a win.

2/22/14

C&J 2 x 2 @75%, 1 x 3 @80%
2 @ 125/125#
1 @ 135/135/135#

Snatch DL 4 x 5 @ 110%
5 @ 135/135/135/135#

Front Squat 3 x 5 @ 87% (183#)
5 @ 135/145/145#

Barbell Club Week 7

2/18/14

Hang Snatch 5 x 2 @75%
2 @65/85/85/85#

Jerk 2 x 4 @ 80%
4 @ 85/115#

Clean Pull 5 x 5 @80%
5 @ 135/135/135/135/135#

Back Squat 3 x 5 @ 85% (208#)
5 @ 155/165/185#

3 x 10 1 arm KB Walking Lunge @ 35#

2/16/14

Snatch 1 @80/82/85/87/85/82%
1 @65/85/90/95/100/105/110/105/100#

Snatches felt really good today!

C&J 1 @80/82/85/87/85/82%
1 @85/105/115/125/135/140/145/140/135#

Back Squat 4 x 5 @ 85% (208#)
5 @ 185/190/190/190#

Good Mornings 10 x 3 @65#

10 Tire Flips + Jump In/Out x 3

Day 2 of Le-Vel:  Took 1 pill instead of 2 and drank decaf coffee.  Felt much better today.

Start Le-Vel Supplements

2/15/14

C&J 3 x 2 @70%, 2 x 3 @75%
2 @ 115/115/115#
3 @120/125#

Clean DL 4 x 5 @ 110%
5 @ 175/175/175/175#

3 x 10 Single Leg Box Jumps

OPEN WOD 12.3
18 min AMRAP
15 Box Jumps (step-ups)
12 Push Press @ 75# (all UB)
9 T2B (singles)

6 + 20

Day 1 of Le-Vel:
Took both pills and felt WAY too wired.  Switching to decaf coffee tomorrow.

2/14/11

Front Squat 5-3-1-1-1
3 @ 135#, 1 @185/190/195#

WOD
15 min AMRAP
5 Over Bar Burpees
10 Push Press @ 75#
15 SDHP

5 + 27

Barbell Club Week 6

2/11/14

Hang Snatch 3 x 4 @ 70%
85/85/85#

Jerk 3 x 3 @75%, 3 x 2 @80%
3 @115/115/115#
2 @120/125/125#

Clean Pull 3 x 5 @ 100% of Clean
5 @ 175/175/175#

Back Squat 4 x 5 @ 85% (208#)
5 @185/185/185/185#

Plate Situps 3 x 10 @15#

FreezeFest 2014

2/8/14

Event 1: Clean/Hang Clean Ladder
65/85/105/115/125/135/145/155/165# Clean, missed the hang
115/135/155/175/195/215 Clean, missed the hang
Score- 352
Place- 58th

Event 2: Sandbag/Partner Carry
Run, 10 Sandbag Squats, run with sandbag, partner carry.  Switch and repeat.
Time- 1:58
Place- 41st

Event 3: 3 minutes DL (205/145#)
Score- 20,685# (62/55 reps)
Place- 25th

Event 4: 3 minutes Burpee Box Jumps
Score- 62
Place- 32nd

Event 5: 3 minutes Handstand Walk for distance
Score- 265
Place- 2nd!

Event 6: 3 rounds (6 min cap)
sprint, 12 thrusters @ 105/75#
12 C2B Pullups
Score- 6:50
Place- 38th

Overall Finish- 31st Place

2/6/14

2 Position Clean (floor/low hang)

2 x 5 @70%

5 @ 115/115#

Front Squat 3 x 3 @ 70%,  3 x 2 @75%

3 @ 145/150/150#, 2 @160/160/160#

10 Barbell Rollouts

2/5/14

Tabata KBS @ 35#
Tabata Goblet Squats
Tabata KB Snatch

9/9/5 = 23

Barbell Club Week 5

2/4/14

Power Clean 3 x 5 @70%
115/115/115#

Snatch Balance 3 x 5 @65%
65/75/85#

3 Rounds:
25 DU
25 Slamballs @ 30#

Bench Press 3 x 5 @75%
Only did 1 set at 90#, shoulder was hurting

Tabata Plank with 15# plate

2/3/14

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat @ 85#
1-2-3-4-5-6-7-8-9-10
C2B Pullups

Time- 8:26

2/2/14

Snatch 1 @80%, 83%, 85%, 87%, 85%, 80%
1 @ 85/95/105/110/105/100#

Clean & Jerk 1 @80%, 83%, 85%, 87%, 85%, 85%, 72%
1 Clean & Jerk @100/125/135#, 1 Clean @140/145#, 1 C&J @ 140/125#

RDL 7 x 4 @ 60% of Back Squat
7 @ 125/145/145/145#

2/1/14

2 Position Snatch (floor/hang)
2 @75%, 2 @80%
1 @65/85/90# missed the hang at 95/100#

Snatch Pull 5 x 5 @125#
Snatch Push Press 5 x 5 @80% (90#)  Shoulder was hurting so went lighter.

Back Squat 4x3 @85%, 3 x 2 @85%
3 @200/200/200/200#, 2 @105/210/210#

1/30/14

Muscle Snatch 5 @65%, 4 @70% x 2, 3 @75%
5 @85#, 4 @90/90#, 3 @95#

2 Position Clean (floor/high hang)
2 @75% x 2, 2 @80% x 2
2 @ 125/125#, 2 @135/135#
Snatch DL 5 x 5 @ 135#
Front Squat 4 x 3 @80%, 4 x 2@85%
3 @155/155/165/165#, 2 @175/180/180/180#

Handstand practice

1/29/14

5 x 5 DL @ 125/175/205/205/205#

WOD

5 min AMRAP

10 KB Sumo DL @53#

25 DU

1 min rest

10 KB Goblet Squat

25 DU

1 min rest

10 KBS

25 DU

5+29/ 4/ 4 = 14+29

1/28/14

Power Clean + Clean @ 75% x 4
125/125/125/125#

Snatch Balance
3 @70%, 3 #75% x 2, 3 @ 80% x 2
4 @ 65#, 3 @ 75/85#, 3 @ 95/100# PR

Push Press 4 x 5 @80%
110/110/110/110#

3 x ME Ring Dip (DGS)
10/10/10

10 TGU each arm @ 30#

1/26/14

2 Position Snatch (floor/high hang)
2 @75%, 2 @80%
65/85/95/95#

Snatch Pull 5 x 5 @95%
5 @ 125/125/125/125/125#

RDL 8 x 4 @60% of Back Squat
8 @ 145/145/145/145#

Back Squat
5 x 2 @75%, 5 x 4 @80%
2 @ 175/175/175/175/175#, 4 @ 185/185/185/185/190#

Barbell & WOD

1/25/14

2 Position Clean (floor/high hang)
2 @75%, 2 @80%
2 @125#, 1 @130/135#

Clean DL 5 x 5@105%
5 @175/175/175/175/175#

1 Arm KB OH Walking Lunge
3 x 10 @ 35#

Front Squat
5 @75%, 4 x 2 @80%, 3 x 2 @85%
5 @ 155#, 2 @165/170/170/175/175/180#

WOD
"Fat Fran"
21-18-15-12-9-6-3-1
Thrusters @45#
C2B Pullups (DGS)
Time- 16:58

1/23/14

500m row warmup
3 min ME Burpee Box Jump
Score- 30
Handstand Practice

Power Clean + Clean 4 @75%
1@85/115/125/125/125/125#

Snatch Balance
3 x 2 @70%, 3 x 2 @75%, 3 @ 80%
2 @65/75/80#, 2 @80/85/90#, 3 @95#  PR

3 Rounds:
15 Pullups
10 Box Jumps

Bench Press 5 x 5 @80%
5 @95/95/95/95/95#

50 Slam Ball Torture Twists on GHD

Barbell Week 3

1/21/14

Power Snatch + Snatch
4 @75%
65/75/85/85/85#

Jerk 3 x 5 @80%
85/115/115/115#

Clean Pull 5 x 5 @95%
155/155/155/155/155#

Back Squat
5 @75%, 5 x 3 @80%, 3 @85%, 4 @80%
5 @175#, 3 @185/185/185/190/190/200#, 4 @190#

3 x 5 T2B

1/20 WODs

10 min. Cindy
9+14

WOD #2
5 Rounds:
10 KB Snatch + Lunge R arm
5 Burpee Pullups
10 KB Snatch + Lunge L arm
5 Burpee Pullups

First round with 35#, the rest with 25#

Time- 23:52

Barbell and XC Skiing 1/19

3 Position Snatch
2 @70, 3 @ 75%
65/65#  :(

RDL 8 x 4 @55% of Back Squat
8 @ 115/135/135/135#

Snatch Push Press
5 x 5 @75%
85/85/85/85/95#

3 x 5 Plyo Pushups

Back Squat
5 @65%, 5 @70%, 4 @75%, 3 @80% x 2
5 @155#, 5 @ 165#, 4 @175#, 3 @185/190#

20 Plate Situps @15#

HS Practice
Forward Rolls

Classic Cross Country Ski Lesson in Hixon Forest

Barbell and WOD 1/18

3 Position Clean (floor/low hang/high hang)
2 @70%, 2 @75%
115/125#

Snatch DL 7 x 2 @100%, 5 x 3 @100%
125/125/125#

20 High Box Jumps
20 KB Muscle Snatch 40# DB

Front Squat
6 @65%, 5 @70%, 5 @75%, 3 @80% x 2
6 @135#, 5 @145#, 5 @155#, 3 @165#, 3 @170#

Community WOD
20 min. AMRAP
10 Box Jump
15 Slam Balls
20 Lunges
25 KBS

5+50

WOD and Barbell 1/16

5 min AMRAP
10 Box Jump         5+10
10 Dips (band)

4 min AMRAP
10 Jumping Pullup      3+10
10 Wallball

3 min AMRAP
5 GHD Situp        3+5
10 KBS

2 min AMRAP
5 HSPU               3
10 Squat

1 min AMRAP
DU                         85

1 min rest between each AMRAP

Barbell:
1 Power Clean + 2 Clean
2 @70% x 2, 2 @75% x 2
115/115#, 125/125#

Snatch Balance
3 @ 65% x 2, 3 @70%, 3 @75% x 2
75/80#, 85#, 90/95#

Push Press 5 x 5 @80%
110/110/110/110/110#

5 x 5 Strict Pullups

1/15 WOD

12 min AMRAP
5 C2B Pullups
10 DB Snatch @ 35#
15 Goblet Squats @ 35#

5+20

Barbell Club Week 2

1 Power Snatch + 2 Snatch
2 @70%, 3 @75%
1 @85/90/95/95/95#

Jerk 3 x 5 @75%
115/115/115#

Clean Pull 5 x 5 @95%
155/155/155/155/155#

Back Squat
6 @65%, 6 @70%, 6 @75%, 5 @80% x 2
6 @160/170/180#, 5 @185/185#

1/13 WOD

15 min AMRAP
5 HSPU
10 Pistols
15 T2B (shitty, one round of GHD)

6+15

Barbell 1/12

Clean & Jerk
3 @70%, 2 @75%, 1 @80%, 1 @75%, 1 @80%
3 @115#, 2 @120#, 1 @130#, 1 @130#, 1 @130#

Snatch Pull
7 x 4 @90%
115/115/115/115/115/115/115#

Snatch Push Press
5 x 3 @70%, 5 x 2 @75%
3 @85/85/90/90/90#, 2 @95/95/95/95/95#

Back Squat 6 @60%, 6 @65%, 6 @70%, 4 @75% x 2
6 @140/150/165#, 4 @ 175/175#

10 x 3 High Box Jumps

Barbell and WOD 1/11

Muscle Snatch
5 @60%, 4 @65%, 3 @70% x 2
5 @75#, 4 @80#, 3 @85#, 3 @90#

3 Position Clean (floor/low hang/high hang)
2 @65%, 3 @70%
105/110/115/115/115#

Clean DL
7 x 4 @ 100% of Clean
165/165/165/165/165/165/165#

Front Squat
8 @60%, 6 @65%, 5 @70%, 3 @75%, 5 @70%
8 @125#, 6 @135#, 5 @ 145#, 3 @160#, 5 @150#

Community WOD @ Holmen
Team WOD with Chelsea S. and Anna
400 Squats
300 Situps
200 Burpees
100 Pullups

Time- 27:46

1/10 @ Warrior Destruction

12 min. AMRAP
5-6-7-8-9-etc.
Front Squat @65#
Ring Dip (DGS)

Score: 14

15 minutes of AB Destruction
30 sec on, 20 sec off
Windshield Wipers
Leg Raises

Barbell 1/9/14

1 Power Clean + 2 Cleans
2 @ 65%, 3 @70%
100/110/115/115/115#

Snatch Balance
3 @60% x 2, 3 @ 65%, 3 @70% x 2
65/75/80/85/90#

3 x 10 Broad Jumps

5 x 5 Push Press @ 75%
100/100/100/100/100#

3 x 10 GHD Situps/Back Ext.

Barbell Club Day 1 Week 1

1/7/2014

1 Power Snatch + 2 Snatch @65% x 2 (80/80#)
3 @ 70% 85/95/90#
Jerk 3 @ 70%x2 105/110#
3 @ 75% x 3 115/115/115#
Clean Pull 7 x 4@90% 150#
Back Squat 8@60%, 8@65%, 6@70%, 6@70%
8@140/150#, 6@165/165#
3 x 5 T2B
2 x 15 GHD Situp

1/6/2014

10 min AMRAP
40 DU
20 Fr Sq @55#

5 rounds

1/5/14

Coaches Team WOD
40-30-20-10
DL @205#
Box Jump
DU
HSPU
T2B
Push Press @ 85#
85# Front Rack Walking Lunge relay to finish

12/31

Crested Butte

5 rounds:
10 Bench Press @75#
10 Box Jump
10 T2B
250m Row

Time- 17minutes

12/30

Crested Butte CrossFit!

5 min AMRAP       3+12
10 DL
10 Burpee

4 min AMRAP   3
5 Squat Clean
10 Pushup

3 min AMRAP  2
10 Fr Sq
5 HSPU

2 min AMRAP   2
5 Squat Snatch
5 Pullup

1 min AMRAP     34
Push Press

201 Total Reps

12/27

Handstand practice

10 snatch @ 65#
20 T2B
30 Pullup
40 Thruster @35#
50 DU
60 KBS @ 35#

11:40

12/26

500m row

21-15-9
Fr Sq @105#
Ring Pushups

13 minutes

12 Days of Christmas WOD

1 C&J @85#
1 MU
3 Box Jump
4 Snatch @85#
5 Burpee
6 Push Press
7 Pistols
8 GHD Situps
9 Wallball
10 Pullup
11 HSPU
12 Fr Sq @85#

Time- 45 minutes

12/23

Ring Work

12/22

Coaches Team WOD
25 minute cap
Me, Peter, Devin vs. Patrick, Ren, Paul

Double Grace @135#
60 C&J
Double Annie
100-80-60-40-20
DU
Situp
Double Nate AMRAP
4 MU
8 HSPU
16 KBS

7-2

Probably the most MU's I've ever done in one day.

12/20

Bench 3 @85, 1 @105/115/120/125/125#
DL 5 @125, 3 @ 175#, 1 @215#

Baseline WOD
1000m row (1:58)
40 Squats
30 Situps
20 Pushups
10 Pullups (UB Butterfly)

Time-5:58

12 minute AMRAP
1-1-2-2-3-3-4-4-etc.
KB Sumo DL @70#
Hi Box Jump

13+8

12/19

Snatch 1@65/85/85/95/105/105/105#
OHS 3 @105/115/120/125, 2 @ 135#
3 Position Snatch @65/65/65#

OTM 1 Snatch + 5 OHS @65# for 20 minutes

12/18

1k row warmup

Front Squat 3 @ 135, 1 @185/195/205#

12/17

C&J 1@85/105/125/135/145/155/160/160#

OTM Clean Ladder @135#
1-2-3-4-5-4-3

12/16

Back Squat 1@135/185/205/225/235/missed 245#
2 x 1000m row
Tabata Squat-12

12/16

Back Squat 1@135/185/205/225/235/missed 245#
2 x 1000m row
Tabata Squat-12

12/15

350 Burpee Challenge
38:55

12/14

Yoga with Lewis

12/13

5 x 3 1 1/4 Back Squats @ 135/155/165#
Split Jerk 3 @85/105/105#

8 min AMRAP
50 DU
5 HSPU

5+7

12/12

5 x 3 DL @135/165/185/195#
5 x 5 HSPU

50-40-30-20-10
SDHP KB 53#
Over Box Jumps

Time-20:55

12/11

3 Position Snatch 3@65/85/85#
3 Snatch @ 85#
OHS 5 @85/95/105/115#

12/10

OTM Push Press 5 @ 65/75/85/95/105/115/125#

Buy-In: 50 Slam Ball @30#
10 min. AMRAP
8 KB Snatch @ 20# R arm
8 KB OHS R arm
8 KB Snatch L arm
8 KB OHS L arm

5 +23

12/9

3 Position Clean 3 @85/95/105#
Clean 1 @125/135/145/150/155/missed 160#
Fr. Squat 3 @160/165/170#, 2 @175#, 1 @180/185# missed 190#
Strict Press 1 @85/95/missed 100#
3 Position Snatch 3 @55/75/85#

OTM for AMRAP
3 Clean
3 Fr. Sq.
3 Jerk

@115# for 3 minutes
1 minute rest
@85 for 17 minutes

12/7

1 min Max Rep with 2 minutes rest:
Squat- 48
HSPU- 10
DU-112
Pullup-20
Row-14
Burpee-16
KBS 28 @40#
Situp- 32
Slamball 20 @40#
Over Shoulder 20
Total Score- 310

CFP Barbell
C&J Workup to 160# Clean, 150# C&J

12/6

6 x 3 Clean & Jerk

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

14 min

Had Tachycardia for the 2nd time in the last week.

12/4

5 x 10 RDL @85#

5 Rds:
25 Wallball
50 DU

Time-12:34

12/3/13

Snatch 5 @65/65/85/105/105#
OHS 5 @65/85/105#

10 min AMRAP
15 Box Jump
15 Snatch @65#

3+23