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