Cycle 2 Test Week Day 5

9/21/15

1.  Strength
Find 1RM Push Press
1 @ 95/115/135#

Cycle 2 Test Week Day 3/4

9/18/15

1.  Warm Up
a. Shoulder Prep
b.  100 cal assault bike (19:12)

2.  Lift
Find 1RM Snatch
1 @ 85/105/115/120/125/115/130/135/140/110#
Snatches were not feeling good today.

3.  MetCon
16 min AMRAP
4 Rope Climbs
8 Power Snatches@105#65#
16 Box Overs

Cycle 2 Test Week Day 2

9/15/15

1.  Warm Up
a.  3 x 10 Good Mornings
b.  10 min AMRAP
400m Run
500m Row
20 Box Jumps

2.  Lift
Find 1RM OHS
1 @ 85/105/125/145/155/160/165#  10# PR!

3.  MetCon
3 Rounds:
20 Lateral Bar Burpees
30 Wallball @20#14#

4.  Plyos
4 x 10 Split Squat Jumps
3 x 10 Rebounding Box Jumps
No Sprints

Cycle 2 Test Week Day 1

9/14/15

1.  Warm Up
a. MisFit Shoulder Prep
b.  3 Rounds
5 PC @85#
5 Fr. Sq
5 Ring Dip

2.  Lift
Find 1RM C&J
1 @ 85/115/125/145/155/165/175/175/175#  5# Clean PR!  no jerk

3.  "Pennies"
4 Rounds
6 Squat clean @135#125#
6 MU  (did bar MU with band)
400m Run (no run last round)

Time- 21:14

4.  Plyos (Devin's program) Day 1
4 x 10 Weighted Squat Jumps @ 25#
3 x 10 Depth Jumps @ 24"
4 x 10 Split Jumps

Cycle 1 Re-Test Week Day 5

9/12/15

1.  Warm Up
a. 2 min band glute activation
b.  30 burpees

2.  Strength
Find 1RM Bench Press
3 @ 65#, 1 @85/105/115/125#  5# PR!  (120# on 3/30/13)

Find 1RM Back Squat
1 @ 85/125/175/225/245/255#  10#PR!  (245# 11/9/12)

3. Test WOD
"Eva"
NO

Cycle 1 Re-Test Week Day 4

9/11/15

1.  Warm Up
a.  3 x 10 RDL @45#
b. 4 Rounds
10 cal Assault bike
10 c2b Pullups 5 Pullups

2.  Strength
a.  Pause Low Hang C&J 4 x 1@80-100%+
1 @ 95/115/135/145/155# clean no jerk
b.  C&J 10 x 1 @ 75-85%
10 x 1 @ 115#

3.  Test WOD
Row 750m
50 WB
25 Power Clean @95#

Time- 9:50

Cycle 1 Re-Test Week Day 2

9/8/15

1.  Warm Up
a. 3 x 12 Hip Ext.
b. 5 min AMRAP
150m Row
30 DU

2.  Strength
a.  Pause Low Hang Snatch 4 x 1 @90-100%+
1 @ 65/75/85/95/100#
b.  Snatch 10 x 1 @75-85%
1 @ 85/90/95/100/105/110/115/120/120/125/125#

3.  Test WOD
6 min AMRAP
6 OHS @ 95#85#
6 Strict HSPU

4+6

9/9/15
45 min Assault bike

Cycle 1 Re-Test Week Day 1

9/7/15

1.  Warm Up
a.  3 x 20 band pull a parts
b.  3 Rounds:
20 WB
10 ring dips

2.  Strength
Find 1RM Strict Press
3 @ 65#, 1 @ 75/85/95/100#  (up 5# from test week)

3.  Test WOD "The MisFit Triathlon"
2k row   8:43 (9:35 last time)
3 mile bike 9:38 (10:02 last time)
1 mile run 8:57 (8:54 last time)
Time- 28:01 (29:54 last time)

4.  No

Cycle 1 Day 24

9/6/15

1. Warm Up
a.  3 x 25 Band pull a parts
b.  3 Rounds
20 Wallball
10 Ring Row

2.  Strength
a.  Bench Press 5 x 5 @ 60%
5 @ 65/70/70/70/70/70#
b. 3 x ME DB Strict Press
7/5/4 @30# DB

3.  Oly
7 x 2 Low Hang Clean
2 @ 70/85/105/115/125/135/145#

Vert Test
Standing Reach: 82.5"
Approach Jump: 110"
Approach Vert: 27.5"

4b.  Gymnastics
30-20-10
Box Jump Overs
Alt Pistols
Time- 9:34

Cycle 1 Day 23

9/3/15

1.  Warm Up
a. 3 x 12 good mornings
b. 4 Rounds
2 Rope Climbs
10 Box Jump Overs

2.  Strength
a.  Back Squat 4 x 4 @70%
4 @ 135/165/165/-
b.  Strict Press 10 x 3 @ 70%
10 x 3 @70#

3.  Bitch Work
5 x 80 cal row with 1:30 rest
about 1400m in 6:30 each time

Cycle 1 Day 22

9/2/15

1.  Warm Up
a. 5 x 5 RDL
b. 3 x 15 GHD Situps
c. 3 Rounds
12 cal bike
12 HSPU

2.  Strength
Workup 4RM DL
4 @ 135/225#

3.  Oly
Pause Low Hang Snatch 7 x 2 @80-90%
2 @ 65/65/65/65/65/65/65#

4.  No

5a.  MetCon
21-15-9
cal Assault bike
thrusters @ 65#
C2B Pullups

Time- 17:30

Cycle 1 Day 21

8/31/15

1.  Warm Up
a.  4 x 10 Reverse Hyper
b.  3 x 12 Hip Ext.
c.  4 min AMRAP
150m Row
10 Goblet Squat

2.  Strength
a. Back Squat 5 x 5 @ 60% (150#)
5 @ 150/150/150/150/150#
b.  Strict Press 5 x 5 @60%
5 @ 60/60/60/60/60#

3.  Bitch Work
6 Rounds
20 cal Assault bike
rest 90 sec

4a.  MetCon
10 min AMRAP
15 KB Snatch L arm @ 25#
15 KB Snatch R arm
30 Burpees

2 Rounds

Cycle 1 Day 20

8/29/15

1.  Warm Up
a. 3 min each side "twisted cross pose"
b.  3 x 12 hip ext.
c.  3 Rounds
250m row
10 step ups
5 inch worms

2.  Strength
5 x 5 Bench Press @ 77.5%
5 @ 65/95/95/95/95/95#

Neutral Grip DB Strict Press 3 x ME
7/4/5 @ 30# DB

3.  Oly
Low Hang C&J 6 x 3 @ 70-80%
3 @ 65/85/95/105/115/125#

4.  No

Cycle 1 Day 19

8/28/15

1.  Warm Up

2.  Strength
Back Squat 3 x 3 @ 92.5% (222#)
3 @ 135/185/205/225#
1 @ 250# PR!
Haven't hit a Back Squat PR in almost 3 years! Hit 245# on 11/9/12

3.  Bitch Work
6 mile Assault bike (19:57)
Rest 3 min
1 mile Assault bike (2:54)

Cycle 1 Day 17

8/26/15

1.  Warm Up
A. 3 x 10 Good Mornings
B.  4 Rounds
10 OH Walking Lunge
10 KBS

2.  Strength
Workup 3RM DL
3 @ 135/185/215#

3.  Oly
6 x 3 Pause Low Hang Snatch @ 70-80%
3 @ 75/75/85/90/95#

5a.  MetCon
3 Rounds
15 Front Squat @95#75#
15 Lateral Bar Burpees

Time- 8:42

Cycle 1 Day 16

8/24/15

1.  Warm Up
a. 2 min band glute activation
b. 5 Rounds:
2 wall climbs with 10 sec HS hold
10 Wallball

2.  Strength
a.  Back Squat 5 x 5 @75.5% (190#)
5 @ 135/185/185/185#
b.  Strict Press 5 x 5 @77.5%
5 @ 65/75/75/75/75#

3.  Bitch Work
8 Rounds
20 cal row with 45 sec rest

Cycle 1 Day 13

8/20/15

1.  Warm Up
A.  2 min band glute activation
B. 5 min AMRAP
10 thrusters @35#
5 Ring Rows

2.  Strength
A. Back Squat 4 x 4 @ 85% (208#)
4 @ 135/185/185/185#

B.  Strict Press 10 x 3 @65#
10 x 3 @65#

4a.  Bitch Work
4 x 50 cal row with 2 min rest
4:20/4:19/4:17/3:35

Cycle 1 Day 12

8/19/15

1.  Warm Up
A. 3 x 12 Hip Ext + 20 sec Hollow Rock
B.  4 Rounds:
200m Row
10 OHS @45#

2.  Strength
Workup 5RM DL
5 @ 135/185#

3.  Oly
No

4.  Bitch Work
3 Rounds
1 mile run
Rest 5 minutes
8:47/8:59/8:18

Cycle 1 Day 11

8/17/15

1.  Warm Up
A. 3 x 10 Good Mornings
B.  5 min AMRAP
5 Goblet Squats
5 GHD Situps

2.  Strength
Back Squat 5 x 5 @75% (184#)
5 @135/185/185/185/185#

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

3.  Bitch Work
8 Rounds
16 cal bike with 1 min rest
2:30/2:20/2:17/2:18/2:05/1:56/1:55/1:47

4a.  MetCon
3 Rounds
15 Push Press @ 95#75#
30 cal bike
60 DU

Time- 19:25

Cycle 1 Day 10

8/16/15

Cycle 1 Day 10

With Devin

1.  Warm Up
A.  3 x 25 band pull a parts
B.  3 Rounds
12 Box Step Ups with WB OH
8 Ring Rows

2. Strength
Bench Press 5 x 5 @72.5% (87#)
5 @ 85/85/85/90/90#
DB Strict Press 3 x ME @25# 8/9/8

3.  Oly
Pause Power Position Clean 7 x 2 + 1 Jerk @80-90%
2 @ 65/85/90/95/100/105/105#

4.  MetCon
20 Rounds
3 C& J @ 125#85#
6 Burpees
9 WB @ 20#14#

17 rounds in 40 minutes

5.  NO

Cycle 1 Day 9

8/14/15

1.  Warm Up
6 min bike (instead of sled pull)

2.  Strength
Back Squat 3 x 3 @87.5% (214#)
3 @ 135/185/195/205#

3.  Bitch Work
4 Rounds:
2 mile bike
rest 4 min
6:52/6:49/7:04/6:46

Total time- 39:35

4b.  Gymnastics
5 min AMRAP
30 DU
10 alt. weighted pistols at 20#

3 rounds

Cycle 1 Day 8

8/13/15

1.  Warm Up
A. 4 x 8 Good Mornings
B. 4 Rounds:
2 rope climbs
10 cal Row

2.  Strength
A. Back Squat 4 x 4 @82.5%
4 @ 135/185/185/185#

B.  Strict Press 10 x 3 @ 62.5%
10 x 3 @ 65#

3.  MetCon
15 min AMRAP
10 OHS @ 95#65#
10 C2B Pullups

4 Rounds

4a.  Bitch Work
3 x 1200m with 5 min rest (only took 2:30 rest)

7:08/6:45

Cycle 1 Day 7

8/11/15

1.  Warm Up
5 x 5 RDL
3 x 10 GHD Situp
4 min AMRAP
10 cal bike
10 HSPU

2.  Strength DL
NO

3.  Oly
NO

4.  Bitch Work
6 x 400m Run
Rest 2 min
1:52/1:43/1:48/1:49/1:51/1:39

5a.  MetCon
3 Rounds:
100 DU
20 SDHP @ 75#65# (sets of 5)

Time- 10:30

Cycle 1 Day 6

8/10/15

1.  Warm Up
A. 4 x 10 Reverse Hyper
B. 3 x 10 Hip Ext.
C. 4 min AMRAP
5 burpees
5 C2B Pullups

2.  Strength
A.  Back Squat 5 x 5 @ 72/5%
5 @ 95/145/175/175/175#

B.  Strict Press 5 x 5 @ 72.5%
5 @ 65/70/70/70/70#

3.  Bitch Work
10 Rounds:
15 cal Row
Rest 45 Sec

Total Time- 17:40
2460m

Pit WOD
8 min EMOM
1 Hang Snatch @ 75/85/95/100/105/110/115/120#
8 min E2MOM
1 Hang Snatch @ 120/120/120/120#

"Helen"
10:05

4a.  MetCon
12-15-9
DB Thruster @ 30#
7 C2B Pullups (instead of MU)
Time- 7:00

Rest Day

8/6/15

25 min Assault bike am

45 min Assault bike PM

Cycle 1 Day 3

8/5/15

1.  Warm Up
A.  3 x 10 GHD Situps
B. 3 x 10 Back Ext.
C.  3 Rounds:
15 cal Assault Bike
15 Thrusters @ 45#

2.  Strength
Back Squat 4 x 4 @ 80%
4 @ 95/145/165/185#

Strict Press 10 x 3 @60%
10 x 3 @ 65#

3.  MetCon
1 mile Run (9:41)
30 T2B Situps
60 DU
20 T2B Situps
40 DU
10 T2B Situps
20 DU

Time- 17:13

Cycle 1 Day 2

8/4/15

1.  Warm Up
3 Rounds:
10 Good Mornings
1/2 mile bike
15 box jump overs
15 pushups

4.  Bitch Work
4 Rounds:
800m Run
Rest 3 minutes

4:35/4:21/4:14/3:56

Total Time- 27:10

5.  Weighted Pullups
4 @ 15#, 2 @ 20#, 2 @ 25#

Cycle 1 Day 1

8/3/15

1.  Warm Up
A.  3 x 12 Hip Extensions
B.  2 min band glute activation
C.  3 Rounds:
250m Row
10 HSPU

2.  Strength
5 x 5  Back Squat @ 70% (171.5#)
5 @ 95/145/145/145/145#  1st time squatting with weight in 2 weeks.
5 x 5 Strict Press @ 70%
5 @ 75/75/75/75/75#

3.  Bitch Work
10 Rounds
10 cal Assault bike
45 sec rest

Time- 14:48

Cycle 1 Test Week Day 3

7/29/15

1.  Warm Up
A.   5 x 5 Glute Ham Raise
B.  4 Rounds:
10 Ring Rows
200m Run

Home Team Practice

7/30/15
Home Team Practice

8/1/15

Tournament with Champagne @ Vero Beach
Went 0-2

MisFit Athletics Cycle 1

7/27/15

Test Week Day 1

1.  Warm Up
A.  3 x 20 Band Pull a parts
B.  3 Rounds:
20 Wallball Air Squats
10 Ring Dips Box Dips

2.  Strength
Strict Press 7 x 1 @80-90%
1 @ 75/80/85/85/90/95#

3.  Test WOD
"The MisFit Triathlon"
Row 2k  9:35/2
Assault Bike 3 miles  10:02
Run 1 mile 8:54

Pit WOD
"Annie"
6:24 PR!

7/28/15
Home Team Practice @ Windmill
  First day of training after 3 weeks!

Tweaked My Back

7/20/15

I told myself I was going to take the week off, and then of course wanted to do something so I started warming up for back squats.  Super light, bottom of the squat, felt something pop and that was it.  Dunzo.

7/21/15

Saw Alex at CORA

East 40 min. Assault bike

Biked all week, nothing else.

7/24/15
Cryotherapy with Jamie

Iron City CrossFit

7/17/15

In Pittsburgh for Joe's Wedding.  Dropped in at Iron City CrossFit

Ran there from hotel.

Back Squat 5 x 6 @ 50% (125#)

WOD
5 Rounds:
300m Row
15 Box Jumps
10 HSPU

20 min

Rest Day

7/15/15

1 hour Assault bike (295 cal)

2016 Regionals Prep Cycle 2 Day 31

7/14/15

1.  Warm Up
50 Wallball
50 GHD Situp

2.  Strength
A.  Back Squat speed work 8 x 2 @ 60%
2  @135/145/145/145/145/145/145/145#

B.  Strict Press 3 x 1 @80-90%, 4 x 1 @90-100%+
1 @ 75/80/85/90/95/100#

3.  No

Granite Games WOD 15.4

7/13/15

Granite Games WOD 15.4
13 minutes
10 DL @155#
5 MU (3/2)
10 DL @ 175# (6/4)
5 MU (3/2)
10 DL @195# (6/4)
5 MU (3/2)
10 DL 215# (6/4)
5 MU (3/2)
10 DL @ 235# (3/1)
5 MU
10 DL @255#
ME MU

64 Reps

*This is the workout that got my back fired up and eventually led to tweaking it the following week and then being out of commission for 4 weeks.

2016 Regionals Prep Cycle 2 Day 29

7/10/15

1.  Warm Up
500m Row
50 HR Pushups

2.  Strength
Back Squat recovery 5 x 6 @ 40-50%
6 @95/125/125/125/125#

DB Strict Press 5 x 3 @ +5#
3  @30/35/35/35/40#

3.  MetCon
20 min AMRAP
2-4-6-8-etc.
DB Snatch @ 30#
Pullups
cal Assault bike

Finished 16

Rest Day

7/9/15

45 min Assault bike easy pace (243 cal)

2016 Regionals Prep Cycle 2 Day 28

7/8/15

1.  Warm Up
50 Wallball
32 Strict Pullups

2.  Strength
DL 10 x 3 @ 65% drop + reset
10 x 3 @ 185

3.  Interval
E3MOM for 5 Rounds:
75 DU (3 rds UB)
10 MU 10 ring dips with band

4.  MetCon
25-20-15
Burpees
T2B (sets of 5)

Time- 13:28

2016 Regionals Prep Cycle Day 27

7/7/15

1.  Warm Up
100 DU (UB)
50 Weighted Step Ups @ 15# DB

2.  Strength
Power Snatch 3 x 1 @80-90%, 4 x 1 @90-100%+
1 @65/75/85/95/105/110/115/120/125/125/115#  PR match

3.  Interval
3 Rounds:
400m Run
21 SDHP @ 75#65# (8/7/6, 8/7/6, 11/10)
21 HSPU with abmat (8/7/6, 8/7/6, 11/10)
Rest 1 min

4. NO

2016 Regionals Prep Cycle 2 Day 26

1.  Warm Up
30 cal Assault Bike
50 GHD Situps

2.  Strength
A.  Back Squat 5 x 5 @ 77.5% (no belt/olys)
5 @ 135/185/185/185/185#
B.  Strict Press 5 x 5 @ 80% +5#
5 @ 75/80/80/80/80#

3.  MetCon
10 min AMRAP
1 legless rope climb
12 wallball @ 20#
12 box jump overs @ 20"

4 Rounds

4.  NO

2016 Regionals Prep Cycle 2 Day 25

7/4/15

1.  Warm Up
500m Row
2 Rope Climbs

2.  Strength
Power Clean + Push Jerk 3 x 1 @80-90%, 4 x 1 @90%+
1 @ 85/105/125/130/135/140/145/150/150/150#

3.  Interval
15 min EMOM
50' OHS Walking Lunge with 25# plate (20 steps)
20 15 HR Pushups
10 Weighted Pistols with 10# plate

4.  Bitchnastics
10 min EMOM
5 10 UB T2B
max distance row with remaining time

1000m

2016 Regionals Prep Cycle 2 Day 24

7/3/15

1.  Warm Up
A.  30 cal assault bike
50 weighted step ups
B.  Back Squat recovery
5 x 6 @40-50%
6 @ 95/125/125/125/125/125#

2.  Strength
NO

3.  MetCon
40 KBS @ 53#35# (UB)
40 Barfing Lateral Burpees (4 x 10)
40 Front Squats @ 105# 85# (10/10/20)

Time- 8:46

4.  Bitch Work
8 x 400m run with equal recovery
1:46/1:38/1:43/1:45/1:42/1:42/1:29

Granite Games Qualifier WOD 15.3

7/2/15

17 min AMRAP
50 cal row (3:34/3:21)
50 wallball (15/10/15/10)
50 S2O @85# (sets of 10)
50 Box Jumps (step ups)

50 cal row

250 reps

2016 Regionals Prep Cycle 2 Day 23

7/1/15

1.  Warm Up
50 Wallball
45 GHD Situps

2.  Strength
DL Speed Work 10 x 3 @60% drop + reset (168#)
3 @ 135/165/170/170/170/170/170/170/170/170/170/170#

First day training with Home Team

2016 Regionals Prep Cycle 2 Day 20

6/30/15

1.  Warmup
30 cal row
50 Weighted Step Ups @ 15# DB

2.  Strength
Squat Snatch 6 x 2 @85% +1 Split Jerk (136#)
2+1 @95/115/135/135/135/135#

3.  MetCon
3-6-9-12-15
Burpee
Thruster @75#65# (UB)
30 DU after each round (UB)

Time- 11:46

4.  Interval
NO

2016 Regionals Prep Cycle 2 Day 21

6/29/15

1.  Warm Up
Run 400m
30 Strict Pullups

2.  Strength
A.  Back Squat speed work 8 x 2 @60% (144#)
2 @ 145/145/145/145/145/145/145/145#

B.  Strict Press 5 x 4 @80% +5# (85#)
4 @ 85/85/80/80/80#

3.  Interval
Every 3 minutes for 4 rounds (12 min total)
Row 200m
25 Wallball @14#
rest remainder
2:09/2:12/2:22/2:30

4.  MetCon
8 min AMRAP
8 HSPU (UB with abmat)
4 High Box Jumps @24"

7 rounds

Granite Games 15.2

6/28/15

Snatch Warmup for 15.2
1 @ 65/75/85/95/105/115/120/120#

15.2A Part 1
6 min 1RM Snatch
1 @ 115/120/125/130#

15.2 B                        2 +31
8 min AMRAP
30 DU
15 C2B Pullups
30 DU
15 T2B

15.2A Part 2
6 min 1RM Snatch
1 @ 115/120/125/130/135#
Power Snatched 120# which was a PR

FBVT AAA

6/28/15

Played with Sofie
Came out 2nd in 6 team pool, lost to Christina and her partner, Megan who was visiting.

Won our first game in playoffs, then lost to Katie and Katie, then had to playoff for 3rd and lost to 2 juniors that we killed in pool play.  FML.

2016 Regionals Prep Cycle 2 Day 18

6/24/15

1.  Warm Up
500m Row
7 Rope Climbs

2.  Strength
DL 3 x 1 @80-90%, 4 x 1 @90-100%+
1 @ 225/255/265/275/275/280/255#

3.  MetCon
8 Rounds:
24 Air Squats
12 T2B (6/3/3)
6 Power Cleans @ 115#105# (singles)

Time- 23:31

4.  Bitchnastics
15 cal Assault bike
30 HSPU
rest 3 min (1 min)
10 cal
20 HSPU
Rest 2 min (1 min)
5 cal
10 HSPU

Time- 14:23

2016 Regionals Prep Cycle 2 Day 17

6/23/15

1.  Warm Up
50 Wallball
40 GHD Situps

2.  Strength
Power Snatch 6 x 2 @85%
2 @ 65/75/95/100/100/100/100#

3.  Interval
4 min AMRAP with 2 min rest x 3
4 MU Ring Dips
8 OHS @ 75#65#
12 Box Jumps 20"

2+4/2+4/2+4

4.  Bitch Work
NO

2016 Regionals Prep Cycle 2 Day 16

6/22/15

1.  Warm Up
400m Run
28 Strict Pullups

2.  Strength
A.  Back Squat 5 x 5 @72% (173#)
5 @ 135/165/170/170/170#
B.  Strict Press 5 x 3 @80% +5# (85#)
3 @ 65/85/85/85/85/85#

3.  MetCon
Row 3k  14:48
150 DU (50/50/50)
Row 2k      9:47
100 DU (50/50)
Row 1k     4:35
50 DU (UB)

Time- 36:15

4.  Interval
NO

2016 Regionals Prep Cycle 2 Day 14/15

6/21/15

1.  Warm Up
30 cal Assault bike
35 GHD Situps

Granite Games WOD 15.1
10 min AMRAP
5 Hang Squat Cleans @ 105#
7 Bar Facing Burpees

7+7

2.  Strength
Power Clean 6 x 2 @85% + Push Jerk final rep
2 @ 105/125/125/125/125/125#

DB Strict Press 5 x 3 AHAP
3 @30/30/30/30/30#

3.  Interval
3 Rounds:
400m Run (1:39/1:44/1:42)
30 alternating Pistols
Rest 90 seconds

Time- 15:17

4.  MetCon (makeup)
2 Rounds:
10 Squat Snatch @ 105# 65#
20 T2B 10 GHD/10 Back Ext.
80 DU

4.  Bitch Work
6 8 Rounds
150' Sled Push Sprint @ 35#
Rest 1 minute

2016 Regionals Prep Cycle 2 Day 13

6/18/15 @ CrossFit Mouse Trap in Orlando, FL

1.  Warm Up
500m Row
45 Weighted Step Ups @ 15#DB

2.  Strength
DL 4 x 2 @90% T&G (252#)
5 @ 135, 2 @225/245/255/255/255#

3.  MetCon
20 min AMRAP
calorie row

238 calories
4212 meters

4.  Bitchnastics
5 minute AMRAP
5 Burpee Box Overs @20"  (jump over)
5 7 UB C2B Pullups

4 Rounds

CFMT WOD
16-12-8-4
Step Ups @95# to 18" box
4-8-12-16 (UB/UB/UB/8,8)
T2B

Time- 8:06

2016 Regionals Prep Cycle 2 Day 12

6/16/15

1.  Warm Up

100 DU

6 Rope Climbs

2.  Strength

Squat Snatch 6 x 2 @85% (115#)

2 @65/85/95/105/105/85#

3.  MetCon

5 Rounds:

5 Power Clean @ 125#

10 HSPU (abmat)

20 Wallball

19:17

4.  Bitchnastics

NO

2016 Regionals Prep Cycle 2 Day 11

6/15/15

1.  Warm Up
50 Wallball
26 Strict Pullups

2.  Strength
A.  Back Squat 5 x 5 @67.5% (162#)
5  @135/155/165/165/165/165#
B.  Strict Press 5 x 5 @80% (80#)
5 @ 65/80/80/80/80/80#

3.  Interval
5 min AMRAP      2+13
10 burpees
10 cal row
2 min rest
4 min AMRAP      2+6
10 burpees
10 cal row
2 min rest
3 min AMRAP      1+13
10 buprees
10 cal row

4.  Bitchnastics
12 min EMOM
EVEN: 200m Run
ODD: 12 HSPU (12-10-8-6-4-2)

2016 Regionals Prep Cycle 2 Day 9

6/12/15

1.  Warm Up
A.  100 DU
5 Rope Climbes
B.  Back Squat recovery 5 x 6 @40-50% (96-120#)
6 @95/105/115/120/120#

2.  Strength
DB Strict Press 5 x 4 AHAP
4 @ 25/30/35/40# 2 reps

3.  MetCon
"Jerry"
1 mile run 8:12
2k row 9:17
1 mile run 7:51

Total Time- 26:46

4.  Bitch Work
NO

2016 Regionals Prep Cycle 2 Day 8

6/11/15

1.  Warm Up
50 Wallball
24 Strict Pullups

2.  Strength
DL 3 x 3 @85% T&G (238#)
3 @ 135/225/235/240#

3.  Interval
9-6-3
Front Squat @ 145#
Burpee MU
Rest 2 minutes
12-9-6
Front Squat @ 115#
Ring Dip
Rest 2 minutes
15-12-9
Front Squat @95#
C2B Pullup

17:00/22:38/33:41

4.  Gymnastics
For Time:
60 HSPU (10 sets of 6 on 25# plates)
~13 minutes

2016 Regionals Prep Cycle 2 Day 7

6/9/15

1.  Warm Up
400m Run
40 HR Pushups

2.  Strength
Power Snatch 5 x 3 @80%
3 @ 65/85/95/105/110/110#

3.  MetCon
4 Rounds:
15 cal Assault bike
15 KBS @53#35#
15 GHD Situps

Time- 16:21

4.  Bitch Work
4 x 80 ft Sled Push HAF

2016 Regionals Prep Cycle 2 Day 6

6/8/15

1.  Warm Up
500m Row
40 Weighted Step Ups @ 15# DB

2.  Strength
A. Back Squat speed work 8 x 2 @60% (144#)
2 @ 145/145/145/145/145/145/145/145#
B.  Strict Press 5 x 4 @80% (80#)
4 @ 80/80/80/80/80#

3.  Interval
E2MOM for 10 minutes (5 rounds)
10 15 Bar Facing Burpees
5 10 Push Jerk @ 110# 95#

4.  Bitch Work (Gymnastics)
3 Rounds:
400m Row
 21 C2B Pullups
Rest 90 seconds

4:00/9:53/17:22

2016 Regionals Prep Cycle 2 Day 5

6/6/15

1.  Warm Up
400m Run
35 HR Pushups

2.  Strength
Power Clean 5 x 3 @80% Push Jerk last rep
3 @ 85/105/125/125/125/125/125#

3.  Interval
50 cal row
50 wallball @14#      7:06
Rest 2 minutes
40 cal row
40 wallball               14:34
Rest 90 seconds
30 cal row
30 wallball            21:20
rest 1 min
20 cal row
20 wallball

Total Time- 23:58

4.  Bitch Work
2 Rounds:
400m Sled Drag with 45#
rest 3 minutes

2016 Regionals Prep Cycle 2 Day 4

6/5/15

1.  Warm Up
A. 30 cal assault bike (row)
25 GHD Situps
B. Back Squat recovery
5 x 6 @ 40-50%
6 @115/125/125/125/125/125/125#

2.  Strength
DB Strict Press 5 x 5 AHAP
5 @20/25/30/35/35#

3.  MetCon
Run 2 miles
NO

4.  Gymnastics
6 rounds max T2B in 30 seconds
Rest 30 seconds
5/5/5/5/5/5 (UB)

2016 Regionals Prep Cycle 2 Day 3

6/3/15

1.  Warm Up
100 DU
4 Rope Climbs (1)

2.  Strength
DL 2 x 4 @80% T&G (224#)
4 @ 135/225/225#

3.  MetCon
12 min AMRAP
5 C& J @105#85#
10 T2B (singles)
15 Box Jump Overs @20" (step ups)

4 Rounds

4. Gymnastics Bitchwork
10 min EMOM
10 UB C2B Pullups (10-9-8-7-6-5-4-3-2-1)
Max cal Assault bike for remainder of minute

June Measurements

6/2/15

Weight- 134#
Chest- 31 3/4
Waist- 27 1/4
Hip- 37
Bicep- 10 1/2
Thigh- 21

2016 Regionals Prep Cycle 2 Day 2

6/2/15

1.  Warmup
500m Row
35 Weighted Step Ups with 15# DB to 20" box

2.  Strength
5 x 3 Squat Snatch @80% (108#)
3 @ 85/95/105/105/110#

3.  Interval
3 Rounds:
21 KBS @53#35# (UB)
21 Burpees
Rest 1 minute

Time- 10:30

4.  Gymnastics
HSPU "Flight Simulator"
3-6-9-12-15-12-9-6-3
UB HSPU (abmat only)

Time- 14:22

2016 Regionals Prep Cycle 2 Day 1

6/1/15

1.  Warmup
50 Wallball @14#
22 Strict Pullups

2.  Strength
Back Squat 5 x 5 @75% (184#)
5 @135/185/185/185/185/185#

Strict Press 5 x 3 @80% (80#)
3 @ 85/85/85/85/85#

3.  MetCon
6 Rounds:
10 Thrusters @ 70#65#
5 MU (3/3/2/2/2/1)

Time- 23:15

4.  Bitch Work
10 Rounds:
Sled Push sprint 50ft (50#)
Rest 30-60 sec

2016 Regionals Prep Cycle 2 Test Week Day 5

1.  Warmup
30 cal Assault bike
20 GHD Situps

2.  Strength
Find 1RM Power Clean + Push Jerk
1 @ 85/105/115/125/135/140/145/150/150/155 Clean Only/160#
150# Push Jerk PR

3.  MetCon
Run 5k
NO (saving the knee)

4.  Gymnastics
Max MU in 1 min (3 UB)
rest 30 sec.
Max alt. pistols in 1 min (20)
rest 30 sec.
Max HSPU in 1 min. (16)

2016 Regionals Prep Cycle Test Week Day 4

5/29/15
Beach Training @ Windmill

1.  Warmup
50 WB
20 Strict Pullups

2.  Strength
Find 1RM Strict Press
1 @ 85/95/100/105#

3.  MetCon
"DT"
5 Rounds
12 DL
9 HPC
6 Push Jerk @ 105# 85#

Time- 7:35

4.  MisFit Prowler Test
40m-40m-30m-30m-20m-20m
 Sled Push Sprint @ 50#

2016 Regionals Prep Cycle Test Week Day 3

5/27/15

Beach Training in Delray

1.  Warmup
100 DU
3 Rope Climbs

2.  Regionals Event 6 (scaled)
5 Rounds:
20 cal Row
12 C2B Pullups
6 Strict HSPU (2 abmats)

Time- 22:08

3.  Regionals Event 7 (scaled)
10 MU Ring Dips
1 Squat Clean @ 135
1 Squat Clean @ 145
1 Squat Clean @ 155
1 Squat Clean @ 165
1 Squat Clean @ 175

2016 Regionals Prep Cycle Test Week Day 2

5/26/15

1.  Warmup
NO

2.  Regionals Event 3 (scaled)
800m Run
30 OHS @75#
60 GHD Situps
100 DU
30 SDHP (sets of 5)
60 Box Jump Overs

Time- 20:35

Regionals Events 4&5
NO

2016 Regionals Prep Cycle Test Week Day 1

5/25/15

1.  Warmup
500m Row
30 Weighted Step Ups @ 15# DB

2.  Regionals Event 1
"Randy"
75 Snatches @55# (25/10/5/10/10/10/5/5/5/5/5)

Time- 5:27 (not a PR)

Regional Event 2
NO

3.  MetCon (from Saturday)
15 min AMRAP
30 WB @ 14# (20/10, 15/15, 10/10/10, 10/10/10)
20 cal Row
10 HSPU (UB abmat only)

3+30 WB

2016 Regionals Prep Cycle Re-Test Week Day 4

5/22/15

1.  Warmup
5 min. AMRAP
20 cal Assault Bike
10 OHS @ 45#

2.  Strength
Workup 1 RM Power Clean
1 @ 85/135/140/145/150/155/155#

Workup 1RM Power Snatch
1 @ 55/65/085/95/100/105/110/115/120#

3.  MetCon (Re-Test)
3 Rounds:
15 Lateral Bar Burpees
15 Power Snatch @ 75#55#

4.  Gymnastics
NO

2016 Regionals Prep Cycle Re-Test Week Day 3

5/20/15

Beach Practice @ Windmill

1.  Warmup
500m Row
20 Empty Bar Goodmornings
20 Empty Bar Thrusters
20 Empty Bar Goodmornings
500m Row

2.  Strength
DL Workup to 90% or 1RM
1 @ 135/225/245/265/275#

3.  MetCon
12 min AMRAP
5 MU Dips
10 DL @ 155#135#
50 DU

4 Rounds + 5 Dips

4. Gymnastics
NO

2016 Regionals Prep Cycle Test Week Day 2

5/19/15

1.  Warmup
6 min AMRAP
20 DU
5 Strict Pullups

6 Rounds

2.  Strength
Workup Squat Clean 90% (153#)
1 @85/105/125/135/140/145/155/160#

Workup Squat Snatch 90% (121.5#)
1 @ 55/75/85/105/115/125/120/120/125#

3.  MetCon
15 T2B (5/5/5)
20 S2O @65# (UB)
15 T2B (5/5/5)
20 OHS (UB)
15 T2B (5/5/5)
20 Thrusters (12/8)
15 T2B (UB)

4.  Gymnastics
NO

2016 Regionals Prep Cycle Re-Test Week Day 1

5/18/15

1.  Warmup

4 Slow Rounds:

15 KBS @ 35#

15 Box Jump Overs

2.  Strength

Back Squat 8 x 2 @60% (147#)

2 @ 135/147/147/147/147/147/147/147#

3.  MetCon (Re-Test)

7 min AMRAP

3 C&J @95#

3 C2B Pullups

6 C&J

6 C2B Pullups

9 C&J

9 C2B Pullups

etc.

12 C&J + 2 C2B

4.  Gymnastics Test (Re-Test)

5 Rounds:

200m Run

6 2 MU (UB)

Time- 12:22

2016 Regionals Prep Cycle Day 28

5/13/15
Beach Training @ The VanZwietens

1.  Weakness Warmup
Row 2k
Time- 8:55

2.  Strength
Squat Snatch 10 x 2 @80% (108#)
2 @ 85/90/95/95/100/105/105/105/85#

3.  MetCon
7 min AMRAP
6 Hang Power Snatch @75#65# (UB)
9 Push Jerk (UB)
12 Box Jump @ 20"

4 Rounds

4.  Gymnastics
NO

2016 Regionals Prep Cycle Day 27

5/12/15

Beach Training in Delray

1.  Weakness Warmup
1 mile Run
Time- 8:09

2.  Strength
Split Jerk 8 x 2 @80-90% off blocks (136-153#)
2 @ 85/105/125/136/136/136/136/136/136/136/136#

3.  MetCon
12 min AMRAP
40 DU
20 Wallball (10/10)
10 HSPU (UB)

4 Rounds

4.  Gymnastics NO

2016 Regionals Prep Cycle Day 26

5/11/15

1.  Weakness Warmup
60 Bar Facing Burpees

2.  Strength
DL 1 x 5 @90% of 1RM +5/10#
5 @ 185/240# (+10# from last week)

3.  MetCon
27-21-15-9
Thruster @ 65# (9/9/9, 11/10, 8/7, 9)
Pullup (9/9/9, 12/9, 15, 9)

4.  Gymnastics
NO

2016 Regionals Prep Cycle Day 24

5/8/15

1.  Weakness Warmup
100 cam Assault Bike
Time- 12:34

2.  Strength
5 x 5 Back Squat @ 65%
5 @ 135/160/160/160/160/160#

3.  MetCon
3 Rounds:
400m Run
25 Strict HR Pushups

Time- 9:27

2016 Regionals Prep Cycle Day 23

5/6/15

1.  Weakness Warmup
1 mile run
Time- 7:36

2.  Strength
Squat Clean 10 x 2 @80%
2 @ 85/125/135/135/135/135/135/135/135/135/135/135#

3.  MetCon
20 MU Ring dips with red band (10/10)
50 Box Jump Overs @ 20"
2k Row (~9 min)

4.  Gymnastics NO

5/7/15
Practice @ Windmill

5/8/15
Practice @ The VanZwietens

2016 Regionals Prep Cycle Day 22

5/5/15

1.  Warmup
60 Bar Facing Burpees

Time- 4:54
(previous time 5:31)

2.  Strength
Split Jerk 8 x 2 @87.5% off blocks (150#)
2 @ 135/140/145/150/150/150/135/135#

3.  MetCon
15-12-9-6-3
HSPU (UB, 6/6, 5/4, 6/ 3UB)
Front Squat @ 105# (all UB)

Time- 9:08

4.  Gymnastics NO
30 cal Ass. bike
60 alt. pistols (can't do pistols because of R knee)

5/6/15
4 games @ Delray (co-ed)

2016 Regionals Prep Cycle Day 21

5/4/15

1.  Weakness Warmup
Row 2k
Time- 8:55

2.  Strength
1 x 5 DL @90% of 5RM
5 @ 135/230#

Back Squat 8 x 2 @60%
2 @ 135/150/150/150/150/150/150/150/150#

3.  MetCon
12 min AMRAP
10 Power Cleans @ 95# (10UB, 5/5, 5/5, 5/5)
10 T2B (5/5)
30 DU

4+5

4.  Gymnastics
3 min AMRAP x 3
400m Run
ME MU in remaining time (2/2/3 UB)
Rest 90 seconds between rounds

FBVT Ft Lauderdale AAA

5/2/15

Played with Tina.  Came out 2nd in our weak pool.  Beat Katie/Natalie in the quarters, lost to Champange/Ella in the semis.

5/3/15
Foursome in Deerfield with Tina, Jen and Bonnie.  Played 7 games, 5-2

2016 Regionals Prep Cycle Day 18

4/29/15

1.  Weakness Warm Up
5 min AMRAP
30 DU
10 Box Jump
5 Ring Dips

3 rounds

2.  Strength
Squat Snatch 10 x 2 @75%
2 @ 85/90/95/100/no

3.  MetCon
21-18-15-12
DB Thruster @25# (UB)
200m Run

Time- 8:05

4.  Gymnastics NO

2016 Regionals Prep Cycle Day 17

4/28/15

1.  Weakness Warm Up
Row 2k
Time- 9:19

2.  Strength
Split Jerk 8 x 2 @80-85% off blocks
2 @ 85/105/125/135/140/140/145/150/155#
1 @ 160/165/170# PR!

3.  MetCon
Row 750m
15 Power Cleans @105# (singles)
30 T2B (sets of 5)
Row 500m
10 PC (singles)
20 T2B (sets of 5)
Row 250m
5 PC (singles)
10 T2B (5/5)

4.  Gymnastics
8 min EMOM
8 Burpee Box Jumps @20"
8 Alternating Pistols (did not do because knee was hurting)

2016 Regionals Prep Cycle Day 16

4/27/15

1.  Weakness Warm-Up
100 cal Assault Bike
Time- 15 minutes

2.  Strength
DL 1 x 5 @135/185/225/255#  5RM PR!

3.  MetCon
"Isabel"
30 Power Snatches @95#
Time- 3:58 PR!
Previous PR 5:38 on 4/11/13

4.  Gymnastics
12-10-8-6-4-2
MU
400m Run
20 min cap

Did 2 UB MU + red band ring dips for the remainder
finished last 2 MU just over the time cap

4/25/15

Saturday morning 4some @ Deerfield Beach with Juanita, Bonnie and Nikki
Played 6 games (2 with each person), won 5/6

2016 Regionals Prep Cycle Day 14

4/24/15

1.  Weakness Warm-Up
60 Bar-Facing Burpees
Time- 5:35

2.  Strength
5 x 5 Back Squat @62.5% (no belt/Olys)
5 @ 155/155/155/155/155#

3.  MetCon
Row 1k
50 OHS @65# (20/15/15)
30 C2B Pullups
Time- 12:42

4.  No

4/23/15

Rest Day

Beach 4some with Juanita, Bonnie and Tammy

2016 Regionals Prep Cycle Day 13

4/22/15

Beach Practice in Delray with Tara, Justin and Rachel

1.  Weakness Warm-Up
1 mile run
Time- 8:23 (easy pace)

2.  Strength
10 x 2 Squat Clean @75%
2 @85/115/125/125/125/125/125/125/125/125/125/125#

3.  MetCon
3 Rounds
21 Thrusters @65# 55# (UB, 12/9, 12/9)
7 MU (Ring Dips with red band)

Time- 10:03

4.  Gymnastics
18-15-12-9-6
T2B GHD Situps
Row for Calories

Time- 10:30

2016 Regional Prep Cycle Day 12

4/21/15

1.  Weakness Warm-Up
100 cal Assault bike

2.  Strength
6 x 3 Split Jerk @ 70-80% off blocks
3 @ 85/105/115/120/125/130/135#

3.  MetCon
20 min AMRAP
400m Run
10 Power Snatch @95#65# (UB)

6 Rounds

4.  No

2016 Regional Prep Cycle Day 11

4/20/15

Weakness Warm-Up
Row 2k
Time- 9:27 (easy pace)

2.  Strength
5 x 5 Back Squat @57.5% (instead of DL)
5 @ 140/140/140/140/140#

3.  MetCon
5 Rounds:
10 HPC @95#85# (UB)
10 HSPU (UB) abmat only

Time- 9:42

4.  Gymnastics
5 Rounds
10 Weighted Pistols 10#
Rest 1 minute
(30 seconds on: 1 minute off)

4/16/15

Beach Practice @ Windmill Park with Juanita, Bonnie and Tammy

Regional WOD
100 DU
50 HSPU (sets of 5)
30 S2O @115# 85#
30 Front Rack Lunges

Time- 14:59

2016 Regionals Prep Cycle Day 8

4/15/15

1.  Weakness Warm-Up
100 calories Assault bike
Time- 13:50 (previous time 14:34)

2.  Strength
10 x 2 Squat Snatch @70% (not touch and go)
2 @65/85/95/95/95/95/95/95/95/95#

3.  MetCon
Partner "Nate" alternating rounds
20 min AMRAP with Marcelo
2 MU (UB)
4 HSPU (UB)
8 KBS @53#35#

9 rounds (missed last MU)

4. NO

2016 Regionals Prep Cycle Day 7

4/14/15

Beach Training with Juanita and Bonnie.  Felt really tired and slow.  Left achilles not feeling perfect.

1.  Weakness Warm-Up
Row 2k
Time- 8:33.1

2.  Strength
Split Jerk 6 x 3 @70-77.5% off blocks
3 @ 65/85/95/105/115/125/135#

3.  MetCon
30 DL @75#
40 Pullups        ripped on my first set of 10 and quit.  Left achilles also not feeling great.
30 S2O
40 Pullups
30 Squat Cleans
40 Pullups
50 DU

4.  NO

Wilmington Open/AA

4/11/15

Played with Juanita in the Open, went 0-2 then sandbagged into the AA and made it to the finals (lost in 3).  Didn't finish playing til midnight!

4/12/15

Played in the Co-Ed with Dax Allred.  Lost in the finals to Diana/Cesar. Won $50!

2016 Regionals Prep Cycle Day 4

4/10/15

1.  Weakness Warm-Up
60 Bar-Facing Burpees
Time- 5:31

2.  Strength
Back Squat 5 x 5 @52.5 (no belt/Olys)
5 @ 125/125/125/125/125#

3.  MetCon
3 Rounds:
6 C&J @110#
400m Run
6 C&J
Rest 2 minutes

3:00/2:48/2:50

Total Time- 12:38

4.  Gymnastics
"Death by HSPU"
made it through 10 HSPU = 55 reps

2016 Regionals Prep Cycle Day 3

4/8/15

1.  Weakness Warm-Up
Mile Run
Time- 6:43 PR (4 laps)

2.  Strength
Squat Clean 10 x 2 @70% (not touch and go)
2 @120/120/120/120/120/120/120/120/120/120#

3.  MetCon
10 Rounds:
10 OHS @65# (UB)
30 DU (UB or 2 sets)

4.  Gymnastics
6 min AMRAP
5 T2B
1 Power Clean @110#
5 T2B
2 PC
5 T2B
3 PC
 etc.

Got to 6 PC (stopped because I felt a rip)

2016 Regionals Prep Cycle Day 2

4/7/15

Beach Training in Delray with Diana, Juanita, Brandi, Tara and Rob.

Took me over an hour to get there and I was 15 minutes late.  Didn't have the best practice.  Tara asked me to play the Sandbox tourney next weekend but I'm going to North Carolina with Juanita.

Prep Cycle Day 2

Trained with Marcelo again today

1.  Weakness Warm-up

100 cal Assault bike

Time- 14:34
Last time took me 19:33 on 3/10

2.  Strength
Split Jerk 6 x 3 @ 70-75% off blocks
3 @ 85/105/115/120/120/120/120/120#

Kept it light to work on technique, footwork and speed.

3.  MetCon
10 min AMRAP
10 S2O @95#85# (UB)
10 Lateral bar burpees
10 Alternating Pistols

4 + 11

Feeling it in the shoulders.  85# was still feeling heavy.

4.  Gymnastics
5 min AMRAP
Max UB Sets of C2B Pullups
I tested everything.
Max Kipping C2B- 7
Butterfly C2B- 6 singles without dropping from the bar
Max Butterfly- 20 PR
Max Kipping C2B- 7

2016 Regionals Prep Cycle Day 1

4/6/15

Trained with Marcelo today

1.  Weakness Warm-Up
2k Row
Time- 9:26

2.  Strength
Find 1RM Back Squat
5 @135#, 1 @ 185/205/225/240/250#

3.  MetCon
40-30-20
KBS @ 35# (UB)
Box Jumps @ 20"

Time- 8:43

4.  Gymnastics
20 min EMOM
3 UB MU
* I did 2 UB ever 2 minutes for as long as I could. Started failing on the dip and switch to singles at 12 minutes.
3/2/2/2/2/2/1/1/1/1/1 = 18 total.  The most completed in a WOD ever and the most UB I've ever done.
I'm confident in the transition now and have started to string them together, but my dip strength fails me.

Chicago

4/3/15- 4/6/15

Weekend in Chicago for club.  Rested my knee all weekend.

2016 Regionals Prep Cycle- Test Week Day 3

4/2/15

Beach Training in Jupiter

Test Week Day 3

1.  Warm-Up
2 Rounds:
400m Run
25 Wallballs @14# (UB)

2.  Find 1RM Squat Clean
1 @85/125/135/145/155/165/165/165#

Somehow missed the last attempted and dropped it right onto my right kneecap.  Thought I was going to puke.

Skipped the 1RM Squat Snatch

3.  MetCon
15 T2B GHD Situps
20 S2O @65#45#
15 GHD
20 OHS
15 GHD
20 Thrusters Push Press
15 GHD

Time- 7:17

Had to modify the MetCon because my knee was blown up.

4.  Gymnastics Test
40-30-10 DU
20-15-5 HSPU (on 25# plates)

Time- 7:26

2016 Regionals Prep Cycle- Test Week Day 2

3/31/15

Beach Practice in Delray with Diana, Juanita and Brandi

4/1/15

Test Week Day 2

1.  Warm-Up
Slow 7 min AMRAP
10 Box Jump Overs @20"
10 cal Row
10 HR Pushups

2.  Strength
Find 1RM Split Jerk
1 @85/105/125/145/155/165/170/170/170/170# 165# PR Match

3.  MetCon
3 Rounds:
15 Lateral Bar Burpees
15 Power Snatch @75#55#

Time- 7:04

4.  Gymnastics Test
8 min AMRAP
12 Lateral Box Jumps
10 C2B Pullups

3+4 C2B

Was struggling with pullups today. Jamie beat me in the WOD.

2016 Regionals Prep Cycle Test Week Day 1

3/30/15

Test Week Day 1

1.  Warm-Up
3 Slow Rounds:
15 Empty Bar Thrusters
15 GHD Situps

2.  Strength
Find 5RM DL (no bounce)
5 @ 135/225/250#

3.  MetCon
15 min AMRAP
30 Wallball @ 14# (15/15, 10/10/10, 15/15, 10)
20 cal Row
10 HSPU (UB, 6/4, 7/3)

4.  Gymnastics Test
5 Rounds:
200m Run
6 Muscle Ups (I did max UB)  2/2/2/2/3

Beach Weekend!

3/28/15

Got to play Saturday and Sunday!

Beach in Deerfield with Devin and Morgan

Open WOD 15.5

3/27/15

Beach Foursome in South Beach with Sofie, Katya and Ellen
Won 2 games with Katya and 2 games with Ellen!

Open WOD 15.5

27 cal Row
27 Thrusters @65# (15/12)
21 cal Row
21 Thrusters (12/10)
15 cal Row
15 Thrusters (10/5)
9 cal Row
9 Thrusters (UB)

Time- 11:13

Definitely didn't make it hurt like I should have, but wanted to save myself for a weekend of beach volleyball.  Didn't want to destroy my legs and not be able to walk.  Because I didn't push hard, I got beat by 3 girls in the gym after winning every Open WOD so far.

Open Week 5 Day 3

3/26/15

Beach Practice in Jupiter with Diana, Juanita and Brandi

Open Week 5 Day 3

1.  Primer
20 Push Press @65#
20 SDHP @65#

Time- 3:27

2.  MetCon
3 Rounds:
15 Box Jumps @ 20"
12 Thrusters @ 75#
9 Muscle Ups (I did 2 max UB + pull-ups)

Time- 12:52

3.  Olympic Lifting
EMOM for 10 Rounds:
1 Squat Snatch @ 80%
1 @65/85/95/100/105/105/105/100/85/85#

Was seriously sucking at snatching today.

4.  "Flush"
30 min row at a conversational pace
5683m

Open Week 5 Day 2

3/24/15

Beach Practice in Delray Beach with Diana, Juanita and Rob.

Open Week 5 Day 2

1.  Weakness Warm-Up
1 mile run

Time- 7:35

2.  MetCon
20-15-5
Barfing Burpees
Power Snatch @95#75#

Time- 8:16

3.  Oly
EMOM for 6 Rounds:
3 Back Squats @70% (+5# from last time)
3 @ 185/185/185/185/185/185#

4.  Interval Work
5 Rounds:
1 min AMRAP x 5
10 Strict HSPU on 45# plates 10/6/5/5
Max distance Row

rest 1 minute

1 min AMRAP x 5
10 OHS @105#85#
Max distance Row

Rest 1 minute

This was HARD.

Open Week 5 Day 1

3/23/15

1.  Primer
3 Rounds:
15 KBS @35#
30 ft. HS Walk

2.  MetCon
5 min AMRAP
5 DL @ 225#175#
30 DU

5 Rounds

Also got 9 UB triple unders!

3.  Oly
Every 25 seconds for 8 sets @80% of 1RM PC +5# from last time.
1 Power Clean- drop the weight- 1 Squat Clean
1 @ 140/125/125/125/125/125/125/125/125#

Even 125# felt heavy today and Jamie tweaked her back on the first squat clean.

4.  Interval Work
5 min AMRAP x 3
10 Assault bike calories
20 DB Snatch @ 50#25#
51 Burpee MU +1's (2 dips)

Rest 2 minutes between

Only did 1 round each time with 1 MU.  Should have scaled to C2B pullups or something.

CF Naptown

3/21/15

Saturday Team WOD in Indy

6 min AMRAP
Sled Push
Max Rep Russian Swings @53#
100m Run

rest 3 minutes

Repeat above 6 minute AMRAP

rest 3 minutes

6 min AMRAP
Max rep tire flips
weighted 200m run with 25# plate

Open WOD 15.4

3/20/15

At CrossFit Naptown in Indianapolis

Open WOD 15.4
8 min AMRAP
3 HSPU
3 Cleans @125#
6 HSPU
3 Cleans
9 HSPU
3 Cleans  Tie Break Time- 2:29
12 HSPU
6 Cleans
15 HSPU
6 Cleans
2 HSPU

68 Reps Total

Did singles on the cleans from the beginning.  Probably could have gone faster on the cleans.

Open Week 4 Day 1

3/18/15

1.  Primer (did in reverse order)
15 pullups (UB)
25 empty bar thrusters
500m Row

Time- 5:50

2.  MetCon
7 min AMRAP
3 Thrusters @70# (all UB)
3 cal Row
6 Thrusters
6 cal Row
9 Thrusters
9 cal Row
12 Thrusters
12 cal Row
15 Thrusters

3.  Oly
Every 30 seconds for 8 sets @80% of 1RM PC
1 Power Clean- drop weight- 1 Squat Clean
1 @ 135/135/135/135/135/135/135/135#  (up 5# from last time)

4.  Interval Work
12 min. AMRAP
20 DB Snatch @50#25#
5 Bar MU (with green band)
Rest 30 seconds

3+12

Open Week 4 Day 2

3/17/15

Beach foursome in South Beach with Bonnie, Sofie and Katya.  Played 2 games with Bonnie (lost), played 3 games with Sofie (won) totaling a couple hours.

Open Week 4 Day 2

1.  Warm-Up

4 Slow Rounds:

15 empty bar OH walking lunges

250m Row

Time- 9:19

2.  MetCon

5 Rounds:

10 DL @155#125# (UB)

10 Pistols

10 Strict HSPU (UB)

Time- 11:12

3.  Oly

EMOM for 6 Rounds:

3 Back Squats @ 70% (+5# from last week)

3 @ 180/180/180/180/180/180#

4.  Interval Work

1 min. AMRAP x 8

5 Touch & Go Squat Clean @110#65#

5 Shoulder to Overhead @ 110#65#

Max cal Assault bike for remaining time

Rest 1 minute

30 seconds for lift, 30 seconds bike

About 2-3 calories each interval

Ave HR- 127, Peak HR- 166, min HR- 80, total cal- 854, total time- 1:30:00

Open WOD 15.3 Redo

3/16/15

Second attempt at 15.3

7 MU (singles)
50 WB (15/10/15/10)
100 DU
7 MU (singles)
50 WB
20 DU

234 Reps, improved by 41 reps
Tie Break Time- 7:27 as opposed to 9:16

Disappointed that I didn't get through all the DU's to complete the second round.  It was a lot harder than I expected and I was more gassed than I anticipated from the WB.  The dips were harder on the MU's, probably still fatigued from Friday.

Now that I have MU's better, I need to work on stringing them together and improving my dip strength.

First Beach Tournament!

3/14/15

Dig the Beach Open Tournament at Pompano Beach with Bonnie.

We lost our first match to Jamie and Jessie.  They served Bonnie and I was having trouble setting her in the wind.  I sided out really well and was hitting good, played good defense, passed well, served ok.  I think the scores were 17-21, 20-22.

Our second game was against Diane and Tracy (?) and this time they served me and Bonnie wasn't setting me very well.   We got down early and never recovered.  Frustrating game.

Can't wait to start playing regularly and get back to competing!  I feel fast and fit, now I just need to get my touch back.  And toughen up my serve.  And get used to the wind.

I'm really resisting going to the gym and punishing myself, but I need to rest.  Especially if I'm going to attempt 15.3 again tomorrow or Monday.

Open WOD 15.3

3/13/15

Open WOD 15.3
14 min AMRAP
7 Muscle Ups
50 Wallball @14# to 9' target
100 DU

193 reps (1 round +39 WB)

I didn't think I could do even 7 muscle ups, but they somehow got better each time and I finished them in just over 4 minutes.  My goal was to do 1 a minute for 7 minutes, then have enough time to finish a complete round.  So I paced myself (way too much) on the wallballs doing sets of 10 with ample rest between.  Knocked out the DU's in 2 sets with a couple trip ups in the second set.
Did my second 7 muscle ups faster than the first 7!  Then did 39 WB unbroken in the last minute.

I should probably re-do this WOD because I can for sure get through 2 full rounds which would be an extra 121 reps.

Open Week 3 Day 3

3/12/15

First beach 4some in the morning at South Beach.  Played 3 games, and a 4th to 15.

Open Week 3 Day 3
1.  Warm-Up
3 Rounds:
12 Empty Bar OHS
12 Ring Dips (with red band)
12 GHD Situps

Time- 7:30

2.  MetCon
5 minute AMRAP
2 Hang Squat Snatch @ 95#65#
2 HSPU
4 Hang Squat Snatch
4 HSPU
6 Hang Squat Snatch
6 HSPU
etc.

Got through 8/8

3.  Oly
EMOM for 10 Rounds:
1 Squat Snatch @80% +5# from last time.
Did a workup again to try and hit 135#
1 @85/95/105/110/115/120/125/130/135/135/135/140#
130# felt perfect, 135# was ugly but I'll take it for a 5# PR and a bodyweight snatch!

4.  "Flush"
30 minute Row @ HR less than 60%
Rowed 5748m

Ave HR- 121, Peak HR- 171, min HR- 74, total cal- 991, total time- 1:56:00

Open Week 3 Day 2

3/10/15

1.  Weakness Warm-Up
100 cal Assault bike

Time- 19:33

2.  MetCon
40 Bar-facing Burpees
20 DL @185#125#  (10/5/5)
20 Bar-facing Burpees
10 DL  (5/5)
10 Barfing Burpees
5 DL

Time- 11:41

3.  Oly
EMOM for 6 Rounds:
3 Back Squats @70% +5# from last time (170#)
3 @175/175/175/175/175/175#

4.  Interval Work
AMRAP 4 minutes x 3 with 2 minutes rest between
12 S2O @75#55# (shoulders were tired from yesterday)
12 Box Jumps
12 cal Row

1+24/1+28/2+1 (rebounding BJ on last round)

Total workout time- 1:48
Ave HR- 112, Peak HR- 170, min HR- 60, total cal- 771

Open Week 3 Day 1

3/9/15

1.  Primer
500m Row
25 empty bar thrusters
15 pullups

2.  MetCon
8 min AMRAP
24 DU (UB)
8 Front Squats @105#
4 MU Bar MU with green band

3 rounds + 8 FS

3.  Oly
Every 35 seconds for 8 sets @80% of 1RM PC + 5# from last week
1 Power Clean-drop weight- 1 Squat Clean @130# (125# last week)

4.  Interval Work
15-12-9                9:27
Cal assault bike
Strict HSPU (15,6/6, 5/4)
Rest 1 minute
15-12-9               9:45
Cal assault bike
Thruster @75#65# (10/5, 8/4, 9)
Rest 1 minute
15-12-9                12:10
Cal assault bike
C&J @95#75# (5/5/5, 6/6, 5/4)

Total Interval Time- 34:48
Total workout time- 1:33:00

Average HR- 131, Peak HR- 172, Min HR- 69, Total cal- 933

Open Week 2 Day 5

3/8/15

1.  Weakness Warm-Up
Run 1 mile
Time- 7:18 (4 laps)
Last time- 7:45

2.  MetCon
21-15-9
Hang Power Clean @95#85# (11/10, 8/7, 9)
Wallball @20#14# (11/10, 10/5, 9)
Time- 5:27

3.  Lift
6 Rounds with 1 minute rest
2 Front Squat + 1 Push Jerk @ 70% 1RM FS
2 @ 125/135/135/135/135/135#

4.  Interval Work
AMRAP 2:30 x 4
Row 500m (2:16/2:02/2:09/2:04)
Max rep over rower burpees (2/3/2/3)
Rest 90 seconds

Open WOD 15.2

3/6/15

First beach practice this morning.  Felt fit!  So happy to be back on the beach playing ball.

Open WOD 15.2 (14.2 repeat)
0-3:00
10 OHS @65#
10 C2B Pullups
10 OHS @65#
10 C2B Pullups
3:00-6:00
12 OHS
12 C2B
12 OHS
12 C2B
6:00-9:00
14 OHS
14 C2B
6 OHS

Total Reps- 122
Total Reps last year- 84
Improved by 38 reps!

Did all OHS unbroken and split C2B in sets of 2 or 3, the singles in the round of 14.  Hand ripped on the last couple pullups.

Open Week 2 Day 3

3/5/15

500m Row
Mobility

1.  Primer
3 min AMRAP
6 burpees
6 C&J @65#

2 rounds + 6 burpees

2.  MetCon
For Time:
30 HSPU  (12/3/5/5/5)
30 Thrusters @75#55#  (10/10/10)
30 Barfing Burpees

Time- 9:52

3.  Olympic Lifting
EMOM for 10 rounds:
1 Squat Snatch @ 80% +5#
1 @85/95/100/105/110/115/120/125/130/135/135/135/135#
I decided to do a 1RM workup since I did so many at 100# the other day.  Got under 135# every time but dropped it in front at the bottom.  So close!

4.  Flush
200 cal Assault bike

Time- 44:50

Ave HR- 121, Peak HR- 176, min HR- 68, Total Cal- 1258, total time- 2:27

Open Week 2 Day 2

3/3/15

1.  Warm-Up
100 DU (96/4)
250m Row (1:05)
100 DU (40/10/25/25)

Time- 4:21

2.  MetCon
10 min AMRAP
30 Wallball @ 14# (15/15, 10/10/10, 10)
20 Box Overs @20"  (actual box jump overs!)
10 Power Cleans @ 110# (singles)

2+10 WB

3.  Oly
EMOM for 6 rounds:
3 Back Squats @ 70% (+ 5# from last week)
3 @ 170/170/170/170/170/170#  (last week 165#)

4.  Interval Work
5 Rounds:
16 cal Assault bike
8 Squat Snatch @ 100#
1 minute rest

Total time- 37:13

Ave HR- 128, Peak HR- 181, min HR-71, total cal- 1124

Entire gym time- 1:57

First day doing everything Rx'd!

Open Week 2 Day 1

3/2/15

1.  Warm-Up

5 Slow Rounds:
12 OHS with empty bar
40 ft HS walk

2.  Interval Work

4 min AMRAP
12 cal row
12 C2B Pullups        1 round + row

2 minute rest

4 min AMRAP
12 KBS @53#35#
12 Burpees to 6" target       2 rounds + 12 reps

2 minute rest

50 cal Assault bike            Time-8:23

Total Time- 20:23

3.  Olympic Lifting
Every 40 seconds for 8 sets @80% of 1RM Power Clean
1 Power Clean- drop weight- 1 Squat Clean
1 @ 125/125/125/125/125/125/125/125#

4.  MetCon
15-12-9-6
OHS @95#85# (all UB)
Muscle Up (only did 1 each round)

Time- 10:23

Ave HR- 128, Peak HR- 177, Cal- 845
No tachycardia today, amazingly enough!

Open WOD 15.1

2/27/15

Warm-Up
500m Row
Mobility

Workup to 90% 1RM C&J
1 @125/145/155/160#
Felt good and pretty easy considering 160# is only 5# off my PR so I figured I could start at 145# instead and hit 145/155/165 and maybe even attempt 170#.

15.1
9 min AMRAP
15 T2B
10 DL @75#
5 Snatches @75#

Stuck to my plan and did all T2B in sets of 5 easily.  This was the best I've felt on T2B since the Misfit Camp WOD that had 7 rounds of 7 T2B which I did UB.  DL were light and UB with alternated grip and snatches were UB with hook grip.  This was the first time I was able to maintain the hook grip with touch and go reps.  I wish I would have taped my thumbs though.

Jaime was ahead of me through the first 2 rounds (she split her T2B less at first) and then I passed her in the 3rd round when she started losing her grip and struggling on T2B.  Grip wasn't as much a factor for me as my lungs but I tried to stay calm and deep breathe between rounds and sets of T2B.  I actually felt really good the entire time.

Ended up getting 4 + 12 (132 reps).  My goal was 4 rounds, looking back I wish I could have gotten through the DL on that 4th round to finish with 145 reps.

15.1a
6 minutes to establish a 1RM C&J

I took a minute to rest and change into my lifters and opened with 145# which I hit easily.  Went for 155#, power cleaned it, the the bar slipped off my shoulder on the dip and I had to re-catch it and attempt the jerk again, which I got.  Then went for 165#, got stuck in the bottom of the squat, dropped it, and had about 10 seconds left.  Attempted it again, got through the squat clean, time ran out, then went for the jerk anyway.  Got it overhead but my left arm wasn't balanced and I dropped it.  Would have been a PR match and an extra 10# for the WOD, but I'm pretty happy with it!

Probably the most fun I've had during an Open WOD.  Don't feel destroyed like usual and wasn't breathing fire either.  Bring on 15.2!

132 reps + 155# C&J

Open Week 1 Day 2

2/25/15

1.  Warm-Up
5 Slow Rounds:
6 Strict Pullups (butterfly)
8 Alternating Pistols
10 HR Pushups

Time- 7:37

2.  MetCon
30 Squat Clean & Push Jerk @ 105#65#
75 Lateral bar burpees EMOM

Time- 7:47

3.  Olympic Lifting
EMOM for 6 Rounds:
3 Back Squats @70%
3 @ 165/165/165/165/165/165#

4.  Interval Work
8 Rounds:
12/10 cal Assault Bike
9 Box Jump Overs @24"
6 DL @190#135#

Rest 30 seconds

Splits-2:29/2:26/2:37/2:24/2:35/2:37/2:39/2:15
Total Time- 24:04

Open Week 1 Day 1

2/24/15

1. Warm-Up
3 Slow Rounds:
500m Row
15 GHD Situps

Time- 11:40

2.  MetCon
6 min AMRAP
20 Barfing Burpees
20 Power Snatch @75#55#
20 C2B Pullups

50 reps in 6 minutes
1 complete round in 7:34
C2B Pullups still suck

*had tachycardia during pullups too.

3.  Olympic Lifting
Every 45 seconds for 8 sets @80% of power clean 1RM
1 Power Clean- drop the weight- 1 Squat Clean

Didn't know my current power clean PR so set a new one at 155#.  Previous PR was back in 2012 at 147#.

All 8 sets @ 125#

4.  Interval Work

21-15-9                                                        6:06
Thrusters @65#55# (11/10, 8/7, 9UB)
KBS @53#35# (all UB)

Rest 3 minutes

21-15-9                                                       4:55
Push Jerk @95#65# (all UB)
Box Jump @20" (not rebounding)

Rest 3 minutes

21-15-9                                                        5:00
OHS @65#55# (all UB)
42-30-18
DU (shitty, UB, UB)

Total Time- 22:06

Cycle 4 Day 20

2/23/15 with Devin

1.  Warm-Up
150/100 Assault bike calories

Time- 15:42

2. MetCon
7 min AMRAP
7 OHS @70#65#
7 HSPU

5 Rounds

3.  Front Squats
5 reps every 90 seconds for 6 rounds @70%
5 @ 135/135/135/135/135/135#

4.  Interval Work
EMOM 12 minutes
Even: Touch & Go Power Clean & Push Jerk @ 125#85#
Odd: 8 Box Jumps @24"

5.  NO

Cycle 4 Day 19

2/20/15

1.  Warm-Up
21-15-9
Box Jump Overs
DL @75#

Time- 6:30

2.  MetCon
15 min AMRAP
12 Assault bike calories
15 SDHP @75#55# (UB)
3 Legless Rope Climbs

3.  Olympic Lifting
Every 2:30 for 3 Rounds:
7 Touch & Go Squat Snatch @70-80%
7 @65/75/85#

*last week 6 @85#, 4@90#

4.  Interval Work
20 min AMRAP
15 alternating pistols
12 S2) @105#75#
9 Barfing burpees
Rest 1 minute

Splits-2:56/2:54/2:56/3:03/3:00
5 Rounds total

5.  NO

Cycle 4 Day 18

2/19/15

1.  Warm-Up
4 Rounds:
10 Narrow Grip OHS with empty bar
10 GHD Situps
5 Strict HSPU (2 strict + 3 kipping)

10 minutes

*This warm up definitely did NOT get my heart rate up.

2.  Strength
Touch & Go DL
1x6@67.5%, 1x5@77.5%, 1x4@87.5%, 1x1@97.5%
6 @190#, 5 @220#, 4 @250#, 1@260#
5# up from last week on set of 4

3.  MetCon
8 minute AMRAP
15 Thrusters @55#   (UB)
15 C2B Pullups         (singles)
15 Thrusters @65#    (10/5)
15 C2B Pullups          (8 singles)
15 Thrusters @75#
15 C2B Pullups
15 Thrusters @95#
15 C2B Pullups
Max Wallballs @14# with remaining time

53 Reps total

This was the worst I've felt in a WOD so far.  I don't know why, but I didn't have C2B pullups AT ALL today.  Part of the problem was not getting my heart rate up before I started and the first 15 thrusters felt terrible.  Then I was literally doing 1 C2B pullup at a time.  Just awful!

4.  Interval Work

5 Rounds:

300m Row (~1:18)

20 KBS @35# (UB)

60 DU (only last set UB)

1 minute rest

Total Time- 22:52

Splits- 3:36/3:24/4:07/3:52/3:46

5a.  Bitch Work

4 x 400m Run with 1 minute Rest

Splits- 1:52/1:48/1:45/1:41

Cycle 4 Day 17

2/17/15

1.  Warm-Up
1 mile run

Time- 7:45 (4 laps instead of 4.5)
Splits- 1:47/1:55/2:00/2:01

2.  MetCon
12 min AMRAP- Climb the Ladder
1 Power Snatch @95# 85#
1 Muscle Up
2 Power Snatch
1 2 Muscle Ups
etc.

Made it through 5 rounds, failed 1 MU attempt.

3.  Olympic Lifting
Every 2 minutes for 4 rounds
6 Touch & Go Squat Cleans @65-75% (110-127#)
6 @85/95/100/105#

4.  Interval Work
10 Rounds:
5 DL @185# 135#
10 Lateral Bar Burpees
Rest 30 seconds

Time- 16:35
Splits- 56/1:05/1:14/1:10/1:16/1:12/1:25/1:19/54

5.  NO

Cycle 4 Day 16

2/16/15
METCON MONDAY

1.  Primer
3 Rounds:
15 HR Pushups
15 cal Assault bike

Time- 9:36

2.  MetCon
8 min AMRAP
8 Front Squats @75#
12 Box Step-Ups @20"

7 Rounds

3.  Interval Work
4 Rounds:
15 T2B (sets of 5)
15 Power Cleans @95# 75# (split into 2 sets)
15 S2O (2 sets, last set UB)
Rest 40 seconds

Time- 17:45
Splits- 3:47/4:10/4:19/3:19

4.  Bitch Work
21-15-9
Burpee box jump overs @20"
Row for calories
Pullups
1 minute rest between rounds

Time- 12:49

Cycle 4 Day 15

2/15/15

1.  Primer
50 DU
30 cal Assault bike
50 DU

Time- 5:58

2.  Interval Work
EMOM for 12 minutes
*EVEN: 5 Touch & Go Power Clean & Push Jerk @115# 85#
**ODD: 10 Box Jumps @ 24"

* Last time did 65#
**Had bad tachycardia from the box jumps again

3.  Strength
EOMOM for 12 minutes (6 rounds)
5 Front Squats @75/80/80/80/80/80%
5 @145/155/155/155/155/155# (last week did 150#)

4.  Skipped

5.  MetCon
Open WOD 14.5
21-18-15-12-9-6-3
Thruster @65#
Barfing Burpees

Time- 16:16

Last years time was 16:11, but after doing all the other work, I'm not too disappointed.  It didn't feel nearly as bad either, so if I was fresh, I think I would have PR'd by a little bit.

Cycle 4 Day 14

2/13/15

1.  Warm-Up
2k Row

Time- 8:42.9

2.  MetCon
60 Wallballs @14# (sets of 10)
15 DL @205# 155# (sets of 5)
40 Wallballs (sets of 10)
10 DL (UB)
20 Wallball (UB)
5 DL (UB)

Time- 10:56

3.  Olympic Lifting
Every 2:30 x 4 Rounds
6 Touch & Go Squat Snatches @70-80% (91-104#)
6 @65/75/85/90#  (4+2 on last set)

4.  Interval Work (2nd Session)
3 Rounds:
30 Hang Power Snatch @ 65# 55# (10/10/10)
20 HSPU (sets of 5)

Rest 2 minutes

Time- 18:28

5a.  Bitch Work
12 Rounds:
8 Cal Assault Bike with 30 sec rest
41/53/48/55/49/48/46/51/50/49/50/49/51 seconds

Cycle 4 Day 13

2/12/15

1.  Warm-Up
5 Rounds:
10 RDLs @65#
10 Cal Assault Bike

Time- 9:46

2.  Strength
Touch & Go DL
6 @65%, 5 @75%, 4 @85%, 1 @95%
6 @185#, 5 @215#, 4 @245#, 1 @265#
*Last week did the single @245#, today did 4 @245# but failed the single

3.  MetCon
10 min AMRAP
8 Power Cleans @105# 95#
4 1 Muscle Ups

3+8 (failed final MU attempt)

4.  Interval Work
15 minute AMRAP
2 Legless Rope Climbs (1 legless, 1 regular)
10 Push Jerks @95# 65/70/75/80#  (UB)

Rest 1 minute

*add 5# each round

4 rounds

5.  Bitch Work (2nd Session)
3 x 800m run with 3 minutes rest
3:24/3:23/3:34

Cycle 4 Day 12

2/10/15

1.  Warm-Up
Slow 8 min AMRAP
15 Empty Bar Thrusters
10 Ring Dips (with band)

3+15

2.  MetCon
3 Rounds:
21 T2B 21 GHD Situps
21 OHS @65# (UB)

Time- 8:27

3.  Olympic Lifting
Every 2 minutes for 5 rounds:
5 Touch & Go Squat Cleans @65-75% (110-127.5# of 170# 1RM)
5 @105/105/105/105/105#

4.  Interval Work
5 Rounds:
20 Alternating Pistols
20 Alternating DB Snatch @50# 30#
20 Cal Row

Rest 90 seconds

3:54/3:55/4:04/4:02/3:43

Total Time- 25 minutes

5.  NO

Cycle 4 Day 11

2/9/15

1.  Primer
6 Rounds of "Cindy"

Time- 5:55

2.  MetCon
20 min AMRAP
12 C2B Pullups (sets of 3 or 4)
12 Power Snatch @75# 55# (6/6 or 8/4)
12 Box Jump Overs @24"

4 Rounds + 4 Reps

*had a little tachycardia from the box jumps

3.  Interval Work
4 min AMRAP                          (2+8)
8 Front Squat @125# 85#
8 Barfing Burpees

Rest 2 minutes

3 min AMRAP                          (2+6)
6 Front Squat @125# 85#
6 Barfing Burpees

Rest 90 seconds

2 min AMRAP                          (2+4)
4 Front Squat @125# 85#
4 Barfing Burpees

Rest 1 minute

1 min AMRAP                            (3 rds)
2 Front Squat @125# 85#
2 Barfing Burpees

4.  Bitch Work
Row 600m (3:03)
150 DU
Row 600m (2:46)

Time- 8:53

Cycle 4 Day 10

2/7/15

1.  Warm-Up
Slow 7 min AMRAP
10 Press Grip OH Lunge with empty bar
10 cal Assault bike

3 rounds

2.  MetCon
3 Rounds:
20 Cal Assault bike
20 OHS @65# 55#
20 SDHP

Time- 18:27

3.  Strength
EOMOM for 12 minutes (6 rounds)
5 Front Squats @70/75/80/80/80/80% (133/142/152# of 190# 1RM)
5 @135/140/150/150/150/150#

4.  Interval Work
EMOM for 12 minutes
Even: 6 Touch & Go Power Clean & Push Jerk @105# 65#
Odd: 12 Box Jumps @22' 20"

5. Bitch Work
NO

Cycle 4 Day 9

2/6/15

1.  Primer
5 min AMRAP
40 DU
10 OHS @55#

3 Rounds

2.  MetCon
15 min AMRAP
15 S2O@75# 55# (UB)
12 Alternating Pistols
9 T2B (5/4 or 6/3)

5 Rounds+15 Reps

3.  Olympic Lifting
Every other minute for 5 rounds:
5 Touch & Go Squat Snatch 70-80% (91-104#)
5 @ 55/65/75/85/95#  missed rep 5

4.  Interval Work
5 Rounds:
20 KBS @53# 35# (UB)
20 Cal Row
1 min. Rest

2:39/2:30/2:34/2:35/2:29
Total Time- 17:07

5.  Bitch Work
5 Rounds:
16 Cal on Assault Bike
1 min Rest
2:07/2:13/2:18/2:12/2:13

2/5/15

The Pit WOD

Strict Press 5 @65#, 3@85#, 1 @90/95/100#

WOD
10 Hang Snatch @75# 55#
10 OHS
30 DU
800m Run
30 DU
15 OHS
10 Hang Snatch

Time- 7:23

Cycle 4 Day 8

1.  Warm-Up
Slow 8 min AMRAP
200m Row
15 Pullups (UB)
10 GHD Situps

2 Rounds

2.  Strength
Touch & Go DL
1x6@62.5%, 1x5@72.5%, 1x4@82.5%, 1x1@92.5%
6@165#, 5@185#, 4@215#, 1@245#

3.  MetCon
10-9-8-7-6-5-4-3-2-1
Power Clean @115# 95#
Strict HSPU

Time-12:50

4.  Interval Work
3 min AMRAP
Wallballs @14#  (45 reps)
3 min AMRAP
HR Burpees to 6" target (10 reps)

Rest 2 minutes

2 min AMRAP
Wallballs        (30 reps)
2 min AMRAP
HR Burpees to 6" target (15 reps)

Rest 1 min

1 min AMRAP
Wallballs       (20 reps)
1 min AMRAP
HR Burpees to 6" target   (10 reps)

Total Wallballs- 95
Total Burpees- 50

Begin MisFit Training

2/3/15
MisFit Training Day 1, Cycle 4 Day 7

1. Warm-up
150 cal on Assault Bike
Time- 24:00, Pace: 46-47 RPM, Distance: 7.0 miles

2.  MetCon
20 MU Ring Dips with band
30 Thrusters @70#
40 Barfing Burpees
50 Cal Row (3:50)

Time- 15:48

3.  Olympic Lifting
4 Touch & Go Squat Cleans @65-75%
6 x 90 sec. rest
4 @85/85/95/95/95/95# (65%=104#)

4.  Interval Work
3 min AMRAP   (1+10)
10 Power Snatch @75# 65#
10 C2B Pullups
1 minute rest
3 min AMRAP (2 rds)
8 Power Snatches @95# 55#
8 C2B Pullups
1 minute rest
3 min AMRAP (3 rds)
6 Power Snatches @105# 55#
6 C2B Pullups

5.  Skipped bitch work

MisFit Camp Day 3

WOD 1
Waterfall Team WOD
Row 500/350m
15 Power Snatch @75#
40 Wallball
20 Burpee
Row 350m

Time- 9:12

WOD 2
7 Rounds:
7 Push Jerk@ 75#
7 T2B

Time- 7:33

Did all 7 rounds of T2B UB!  This was the best my T2B have ever felt.  Fixed my kip a bit by not breaking at the knee.  Same fix for pullups.

MisFit Camp Day 2

Partner WOD with Devin
12-9-6-3 Power Clean @85#
24-18-12-6 Pullups
Time- 3:34

WOD 2
Partner WOD (round for round)
12 min AMRAP
8 Box Overs @24"
6 Thrusters @95/65#
4 HSPU

13+14

MisFit Camp Day 1

C&J 1 @85/95/105/115/125/135/145/155/160# PR match

Snatch 1 @55/65/75/85/105/115/120/125/130#
Got under 130# pretty easy but couldn't catch it.  Didn't have time to attempt 135#.

1/29/15

C&J 2 @85/105/115/125#, 1 @135/145/155/160/150#
Missed the jerk @155#, caught the clean @160# but couldn't stand it up.

WOD 4 Rounds:
3 Rope Climbs
10 Box Jumps @24"
30 DU

Time- 11:40

1/26/15

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

"Diane"
21-15-9
DL @155#
HSPU

Time- 8:43

Rest 5 minutes

"Annie"
50-40-30-20-10
DU
Situps

Time- 7:10

1/22/15

Timed Mile- 7:47

WOD
21-15-9
Squat Snatch @ 65#
14-10-6
C2B Pullup

Time- 14:34

1/20/15

DU/TU Practice
115/3 in a row

Push Press 3 @95/105/115/120/125/125#

WOD 12 min AMRAP
10 Power Clean @ 95#
10 T2B (broke up into 2 sets each time)
50 DU (UB)

3+9

1/19/15

Bring Sally Up warmup @ 45#

DL 5x5 @135/185/205/225/235#

"Coe"
10 Rounds:
10 Thrusters @45#
10 Pushups

Time- 16:21

OVA MLK in Orlando

1/17/15
3.75 mile run

1/18/15
5.75 mile run

1/15/15

Was super wrecked from Karen again.

10-9-8-7-6-5-4-3-2-1
Push Jerk @75#
1-2-3-4-5-6-7-8-9-10
T2B

Time- 11:22

1/12/15

Power Snatch OTM 3 @65/70/75/80/85/85/85#, 1 @90/95/100/105/110/115/115/120# squat snatch

"Karen"
14# wallball to 10ft target

Time- 10:39

End of Year Measurements

Weight- 133.2#
Chest- 32
Waist- 26.75
Hips- 37.75
R Thigh- 21
R Bicep- 10.5

12/30/14

Last WOD of 2014 @ CrossFit SoulShine

Power Cleans 2 @85/105/125/135/145#

WOD
5 Rounds:
7 HSPU (UB)
7 Thrusters @75#
7 Power Cleans

Time- 9:28

12/29/14

@ CrossFit SoulShine

Back Squat 5 @ 115/165/185/205#

WOD
25-20-15-10-5
Wallball @14#
10 T2B

Time- 8:42

@ Feral CrossFit

Clean 3 @85/115#, 1 @125/145/155/160#

WOD
4 Rounds:
1 min L Pike Ups 40/40/40/40
1 min Band Good Mornings 20/20/20/20
1 min DB Step-ups @20# 16/16/16/16
1 min rest

12/27/14

@Feral CrossFit

Headstand Practice

WOD
3 Rounds:
600m Run
50 Russian KBS @35# (UB)
90 Second Plank

Time- 20:20

12/26/14

@ Feral CrossFit

Strict Press 3 @75/85#, 2 @95#, 1 @100#, 3 @85#, 7@75#

WOD 

3 Rounds:

500m Row

20 Windshield Wipers @75#

Time- 11:09

12 Days of Xmas WOD

12/24/14

12 Days of Christmas WOD
1 Power Snatch @65#
2 Power Clean
3 Push Press
4 Thrusters
5 Front Squats
6 Bar Over Burpees
7 Pushups
8 KBS @35#
9 Box Jumps/Step Down @20"
10 Abmat Situps
11 OH Plate Lunges @25#
12 DU

Time ~28 minutes

12/23/14

@ Feral CrossFit

Bench 3 @ 85/95#, 4 @105#, 1@115#, 3 @95#, 12 @85#

WOD 2 min AMRAP with 1 min rest,
5 Rounds
5 Hang Clean
5 Push Press

3 @85#, 2 @95#, 3 @65/65/65#

12/22/14

@ Feral CrossFit

Back Squat 3 @ 165/185/210#, 1 @235#, 3 @185#, 10 @165#

WOD
20 DB Step Ups @30#
25 Hang DB Snatch L Arm @30#
50 Abmat Situps
25 Hang DB Snatch R Arm
20 DB Step Ups

Time- 7:50

12/20/14

@ Feral CrossFit

Snatch 2 @65/85#, 1 @95/105#

Front Squat 5 @135/155/165#, 2 @175#, 5 @ 155/135#

NY Trip

12/19/14 @ Feral CrossFit

Strict Press 5  @65/75#, 6 @ 80#, 3 @85#, 5 @ 75#, 7 @ 65#

WOD 3 min AMRAP with 2 min rest
3 Rounds:
5 Thrusters @ 65#
5 Ring Rows

4/4/4

12/17/14

5 x 5 High Hang Snatch
5 @35/55/75/85/95/100#

WOD 3 Rounds:
1 min on, 1 min rest
Burpees 16/16/16 = 48
DU 100/109 UB/95 = 304
Situps (instead of floor press) 29/30/31 = 90
Back Squat @95# 15/16/18 = 49

Total Score= 491

12/16/14

DL 5 @ 145#, 3 @ 175#, 3 @205#, 1 @235#, 1 @265#

Partner WOD
2 Rounds:
30 Wallball
20 Medball Situps
30 cal Row
400m run with medball

Time- 13:21

Air Force WOD PR

12/15/14

Push Jerk 5 x 3 @85/105/125/130/135#

Air Force WOD
4 burpees OTM
20 Thrusters @ 65# (UB)
20 SDHP (UB)
Push Jerk (19/1)
OHS (13/7)
Front Squat (14/6)

Time- 7:41 PR!

Previous PR 10/22/14  8:46

12/12/14

3 x 40ft Farmer Carry with 70# KB

12 min AMRAP
800m Run Buy-In
1-2-3-4-5-6-etc.
Rope Climb
2-4-6-8-10-etc.
DL @135#

8 DL +2 rope climbs (30 reps)

12/11/14

5 x 5 DB Row @ 25/30/35/40/45#

WOD Chipper
10 OHS
14 Front Rack Lunges
20 T2B
24 Pushups
100 DU
24 Pushups
20 T2B
14 Front Rack Lunges
10 OHS

Time- 14:02

12/10/14

 Time Mile- 7:46

Partner WOD (team of 3)
 3 Rounds:
18 Power Snatch @ 65#
36 Pullups
45 Wallball @ 14#
750m Row

Time- 19:47

12/5/14

5 x 3 Weighted Pushups @25#

WOD 5 Rounds:
6 Weighted Step Ups with bar
12 OHS @65#
18 Floor Presses

Time- 18:02

12/4/14

C&J OTM for 8 minutes @85/105/125#

C& J every 2 minutes for 8 minutes @ 135145/155/165/165#

WOD 12 min AMRAP
1 rope climb
3 thrusters @ 95#
5 burpees
20 DU

5+5

12/3/14

@ The Pit

OTM for 8 minutes, then every 2 minutes for 8 minutes
1 Snatch @65/85/95/105/110/115/120/125/130#  PR Match!

Partner WOD "We" Wednesday with Brittney
7 Rounds:
6 DL @ 165#
12 Clapping Pushups with partner
200m Run

Time- 15:24

11/29/14

Last WOD @ CrossFit La Crosse

Partner WOD with Caryn
100 Goblet Squats @35#
100 DL @ 155#
100 HR Pushups
100 Slamballs @30#
100 KBS @35#

One partner works while the other does situps

Time- 24:32

11/27/14

Thanksgiving WOD @ CFLAX

Teams of 4 complete:
100 Back Squats @105#
400 DU

100 Dips
300 Wallballs

100 HSPU
200 Box Jumps

100 OH Lunges @25#
100 Burpee Pullups

Time ~25 minutes

11/26/14

@ The Pit

2 Hang Squat Clean OTM for 8 min @105#
1 hang Squat Clean OTM for 6 min @125/125/130/135/140/145#

Partner WOD 4 Rounds:
500m Row
30 T2B (V-Ups)
30 Burpees
20 Push Jerks @85#

Completed 2 Rounds then had to leave for our flight.

11/25/14

@ The Pit

1 Power Snatch + 1 Hang Power Snatch + 3OHS
1 @65/75/85/95/105/110#

20 min AMRAP
3 MU (bar MU with band)
6 DL @ 185#
200m Run

5 Rounds

11/24/14

@ The Pit

5 x 3 Front Squat 3 @95/135/155/165#, 1 #185#

"Fran"
21-15-9
Thruster @65# (21 UB, 10/5, 9 UB)
Pullup (11/10, 8/7, 5/4 Butterfly)

Time- 6:43

Rest 5 minutes

30 C2B Pullups
5/5/5/5/5/3/2

9 minutes

11/21/14

@ The Training Pit- Hallendale
5 DB Manmakers @30#
30 DU
10 Push Jerk @105#
30 DU
15 DL @105#
30 DU
20 Weighted Step Ups @30#
30 DU
15 DL
30 DU
10 Jerk
30 DU
5 DB Manmakers

11/20/14

@ The Training Pit- Boca Raton

5 x 3 Pendlay Row @45/75/95/95/105/105#

WOD 15 min AMRAP
3 Bar MU with band
6 Thrusters @75#
9 HSPU on plates

4+9

11/19/14

1st WOD @ The Training Pit- Hallendale

5 x 3 DL @ 135/185/205/215/235#

Partner WOD
50 Wallball vs. Wall Sit
50 T2B vs. Plank
50 KBS vs. Abmat Situp
50 Box Jump 24" vs. Hollow Rocks
50 Cal Row vs. Leg Raises

Time- 14:40

11/17/14

@ CFWR

Push Jerk 2 @85/105/125/135#

WOD 5 Rounds:
5 Snatch @65#
6 Sandbag Squat Clean @45#
8 Slamball Shoulder Roll @40#

Time- 8:55

4 sets of 10 GHD Situps/Back Ext.

2nd WOD @ CFLAX

2 Hang Clean + 2 Squat Cleans @85/95/105/115/120/120#

WOD "Nasty Girls"
3 Rounds
50 Squats
7 MU (I did 1 MU)
10 Hang Clean @95#

Time- 11:00

11/16/14

Big Freezing Lake Run with G
about 5 miles, 45 minutes

Soooooo cold.

11/15/14

@ CFWR

WOD
10 Squat Clean @105#
Fran 15-12-9 @55#
15 Burpees
Fran 12-9-6 @55#
15 Power Cleans @105#

Time- 18:45

11/14/14

@ CFWR

Back Squat 5 @95/145/165/175#

WOD 5 Rounds:
10 Push Press @85#
10 Ring Dips (with band)
5 HSPU on 45# Plates

Time- 15:28

WOD 2 @ CFLAX

1 High Hang/1 Low Hang/ 1 Squat Clean @85/105/105/105/105/105/105#

Partner WOD with Dean
15 min Wallball #14#
* WB can't touch the floor for the entire 15 minutes
Did a combined 455 Wallballs

11/12/14

@ CFLAX

Back Squat 3 x 12 @45/95/115/115# + 5 Box Jumps

WOD 12 min AMRAP
6 Hang Cleans @85#
6 Dips (matador + band)
6 Burpees

6+8

11/11/14

@CFWR

Strict Press 1 @65/85/95/105/100#, ME @80%, 7 @80#

HERO WOD "Rahoi"
12 min AMRAP
12 Box Jumps 20"
6 Thrusters @65#
6 Bar Facing Burpees

6+12

11/10/14

@ CFWR
Front Squat 3 @95/145/155/155#

WOD 11 Rounds:
5 Hang Clean @ 85#
6 Slamball @35#

Time- 11:40

11/8/14

@CFWR
8 min AMRAP
5 HSPU (UB)
5 Squat Clean @95#

Rest 2 Minutes

8 min AMRAP
10 DL @95#
1 PC/ 1 Squat Clean/ 1 Push Jerk

9 minute AB finisher
Partner Leg Raise/ Abmat Situp with ball