Keto CrossFitter: 2016 Regionals Prep Cycle Day 13

Thursday, April 23, 2015

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

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OPEN WOD's

22.3-157 reps, 3/14/22
22.2-93 reps, 3/4/22
22.1-152 reps, 2/25/22
21.4-109#, 4/1/21
21.3-135 reps, scaled, 4/1/21
21.2-15:53 scaled, 3/19/21
21.1-118 reps, 3/15/21
20.5-204 reps, 11/11/19
20.4-166 reps, 11/1/19
20.3-88 reps, 10/28/19
20.2-374 reps, 10/21/19
20.1-135 reps, 10/11/19
19.5-177 reps, 1090th
19.4-69 reps, 1183rd
19.3-96 reps, 896th
19.2-168 reps, 1297th
19.1-222 reps, 1999th
18.6- 76 reps, 422nd
18.5/12.5/11.5- 66 reps, 334th
18.4- 222 reps, 139th
18.3- 155lb, 231st
18.2- 9:53, 621st
18.1- 228 reps, 470th
15.5- 11:13, 3/27/15
15.4- 68 reps, 3/20/15
15.3- 234 reps, 3/16/15
15.2/14.2- 122 reps, 3/6/15
15.1a- 155#, 2/27/15
15.1- 132 reps, 2/27/15
14.5- 16:11, 3/30/14
14.4- 168 reps, 3/24/14
14.3- 136 reps, 3/13/14
14.2- 84 reps, 3/9/14
14.1/11.1- 304, 3/2/14
13.5- 59 reps, 4/17/13
13.4-69 reps, 3/30/13
13.3/12.4- 241 reps, 3/26/13
13.2-289 reps, 3/26/13
13.1-165, 3/26/13
12.5/11.5- 83, 3/28/12
12.4-241 reps, 3/19/12
12.3- 279 reps, 3/12/12
12.2- 63 reps, 3/4/12
12.1- 93 reps, 2/28/12
11.5- 31 reps, 4/25/11
11.4- 60 reps, 4/25/11
11.3- 15 reps, 4/8/11
11.2- 365, 4/1/11
11.1- 3 rounds DNF, 3/17/11

The Girls

Angie, 19:40, 5/4/13
Annie, 6:24, 7/27/15
Barbara 31:52, 1/21/08
CF Total 576.4#, 6/1/12
CHELSEA
Christine 9:18, 5/24/10
Cindy 18+15, 11/7/14
Diane 7:23, 6/5/12
Elizabeth 10:02, 8/8/11 (bar dips)
EVA
Fight Gone Bad, 289 reps, 1/18/19
Filthy 50 24:43, 5/24/11
Fran 4:09, 4/2/13
Grace 2:35, 5/11/13
Helen 10:33, 6/30/13
Isabel 3:58, 4/27/15
Jackie 8:15, 5/19/13
Karen 7:09, 7/6/13
Kelly, 29:08, 6/8/14
Linda 135# DL, 85# Bench, 95# Clean, 3/30/13
Lynne @ 75#, 32/87 reps, 1/25/12
Mary 7 rounds + 15 reps, 3/5/12
Nancy, 26:55, 8/27/11
Nicole, 5 rounds 83 Pullups, 7/6/14
Tabata This 42, 4/23/13

The Heroes

Abbate 34:12, 3/29/11
Blake 25:34, 2/14/12
Bradshaw 6 rounds in 20min, 10/24/11
Coe 23:05, 8/11/11
Danny 3 rounds +15 box jumps, 5/21/11
DT 12:33 77#, 4/29/11
Holleyman 30:12 @ 121#, 9/10/12
Jack 8 rounds, 1/4/11
Jerry 26:46, 6/12/15
Josh 14:27, 4/5/12
JT 14:23, 3/19/12
Klepto 23:44 @99#, 3/6/12
Manion (Ladder) 35:59, 4/30/12
Michael 26:24, 1/8/12
Morrison 23:43, 2/10/12
Murph 43:26, 5/27/19, 43:44, 5/26/14
Omar 11:29, 5/29/13
Rahoi 6 rounds + 12 reps, 2/6/12
Randy 4:55, 11/15/12
Rankel 7 rds @ 185#, 10/21/12
Sean, 17:21, 2/9/13
Wilmot (band dips) 20:47, 1/23/12
Wittman 22:57, 6/6/11
Zembiac @85#, 22:11, 5/25/14

Lifting PR's