Cycle 4 Test Week Day 4

1/1/16

1.  Lift
7RM Touch & Go Power Clean
7 @65/85/115/125#

2.  Primer
3 min AMRAP
5 HPC @65#
5 Lateral Bar Burpees

3.  Interval
Every 3 minutes until failure:
15/10 cal row
15/10 thrusters @65#
15/5 C2B Pullups

4 Rounds

4.  Bitch Work
100 cal Assault bike
Time- 18:12

January 1st, 2016 Measurements

Weight 133.8#
Chest 32"
Waist 25.75"
Hips 37.5"
Thigh 21.5"
Bicep 10.5"

Cycle 4 Test Week Day 3

12/31/15

1.  Weakness Warmup
Row 2k     9:14

2.  Lift
"Misfit Front Squat Test"
1 Front Squat every 30 seconds until failure
1 @155/160/165/170/175/180/185/190/195/200#
Rested, then did 1 @200/205/215#

3.  MetCon
13.4
7 min AMRAP
3-6-9-12-15 etc.
C&J @95#
T2B

Screwed up and didn't touch and go. Did worse than last time.  54 reps.

Cycle 4 Test Week Day 2

12/29/15

1.  Lift
7RM Power Snatch
7 @ 85#, 5 @95#

2.  MetCon
Open WOD 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS @90#
10 MU

Got 90 reps.  When I did this in 2011, I couldn't snatch 90#, only got 60 reps.

Cycle 4 Test Week Day 1

@ CRL

1.  Lift
3RM Squat Clean
3 @135#

2.  MetCon
5 Rounds:
10 DL @205/185# (5/5)
20 Box Jumps
30 Wallball (15/15, last set UB)

CRL

12/27/15

Partner WOD with Devin and Tim

"Savages"

2 Rounds:
100 Box Jumps
100 Medball Situps
100 DU
100 Burpees
100 WB
100 T2B
100 HSPU
100 Thrusters

62 minutes

CRL

12/26/15

Teams of 4
15 min max cal row
100 HPC @95#
90 HSPU
80 Burpees
70 WB
60 Box Jumps
50 C2B Pullups

Would have been great as a partner WOD

CrossFit Round Lake

12/24/25

Team WOD with Devin, Kevin and Tim

Row 2k
then, 10 rounds:
1 sled pull
12 DL
8 Fr. Sq.
4 HPC
4 Rope Climb/Pullups
8 T2B
12 burpees
then, Row 2k

About an hour long workout.

CrossFit Round Lake in Saratoga

12/23/15

WOD with Devin, Kevin and Tim

Workup 1RM Back Squat
1 @95/135/155/185/205/225/235/245#

Tabata
Russian Twists with 14# ball
Burpees
Push Press @65#

(20/5/10)

Cycle 3 Day 24 (makeup)

1.  Warmup
10 min airdyne (backwards)

Reverse Hyper 3 x 12

Workup to 50% 1RM Back Squat

2.  Strength
5RM Back Squat
5 @95/135/185#

4-5a. Interval Work (from yesterday)
4 min AMRAP x 2 with 3 min rest
20 KBS @53#45#
20 Puhsups

5b.  Bitch Work (makeup)
4 x 1 mile bike with equal rest
3:39/3:25/3:21/2:52

Cycle 3 Day 25

12/12/15

1.  Warmup
3 Rounds:
15 GHD Situps
21 WB
7 Burpees

2.  RDL  (not Misfit)
5 x 8 @95/125/145/165/185#

3.  MetCon
35 Burpees
25 C&J @95#65#
15 Parallette HSPU (on DB)
3/3/1/1

Back to FL and MisFit

Cycle ? Day ?
1.  Warmup
3 Rounds:
15 Hip Ext
5 HPC
5 HSPU

2.  Oly
Squat Clean 3 x 5 @75#
5 @95/95/95#

3.  MetCon
3 Rounds:
25 Wallball
15 cal Bike (backwards)
15 Box Dips

4-5d.  Accessory
ME dead hang from pullup bar
1 min
rest 1 min
30 sec
rest 30 sec
30 sec

Monday

11/30/15

WOD @CFLAX

Strict Press 100#, Push Press 135#, Split Jerk 170# PR Match

MetCon
AMRAP
T2B
Burpees

Sunday

11/29/15

WOD with the girls

5 Rounds:
25 WB
5 Snatch

CFLAX Saturday

11/28/15

Open WOD 11.2
AMRAP
5 DL @105#
10 Box Jump
15 Pushups

Turkey Day!

11/26/15

Turkey Day Partner WOD with Devin
WB Toss
Partner Burpee
HS Walk
Partner Bar MU

Thanksgiving Week in LaX

11/25/15

WOD @CFLAX

3 Pos Snatch OTM @65#

20 min Partner WOD with Lily
Box Squats
7 T2B
12 Russian Swings

Cycle 3 Day 4

11/14/15

1.  Warmup
a. 3 Rounds:
30 ft. HS Walk
b.  75 DU
10 Strict Ring Dips (band)

2.  Strength
Find 5RM Back Squat
NO

Cycle 3 Day 3

11/13/15

5b.  Bitch Work (before practice)
4 Rounds:
50 cal Assault bike
1 minute rest

Time- 38:33

Cycle 3 Day 2

11/12/15

1.  Warmup
a.  Hip Ext 1 x 15, 3 x 10 with 25# plate
b.  3 Rounds:
10 high hang squat cleans
5 HSPU

2.  Oly
5 x 2 @80-90% of 1RM MisFit Clean Complex (108-121.5#)
2 @95/95/95/95/95#

3.  Interval Work
4 min AMRAP x 3 with 2 min rest between
15 OHS @95#65#
15 cal Row  (rested 90 sec.)

4-5c.  Strength
3RM Touch & Go DL
3 @135/155/185/205/225/255#

4-5d.  Accessory/Gymnastics
100 HSPU (sets of 10)
30 DU every break

Time- 18:55

Cycle 3 Day 1

11/10/15

1.  Warmup
a.  Reverse Hyper 3 x 10
b.  3 Rounds:
20 cal Assault bike
10 light thrusters

2.  Oly
5 x 5 Power Snatch @65% (drop + reset)
5 @75/80/80/80/80/80#

3.  Strength
5 x 5 Back Squat @90% 5RM (184.5#)
5 @135/185#  No.  Knees hurt.

4.  MetCon
15 min AMRAP
40 Wallball @14#  (didn't squat full depth)
30 T2B/Situps
20 cal Row

5.  Pit WOD (similar to Misfit)
4 Rounds:
200m Run
15 S2O @75# (UB)
15 Pullups

Time- 11:01

Cycle 3 Test Week Day 5

11/8/15

1.  Warmup
a.  Shoulder Prep
b.  3 Rounds:
10 Good Mornings
20 cal Row

2.  Lift
Find 1RM Power Snatch
1 @65/75/85/95/105/110115/120/125/125/122#  PR!

3.  MetCon
Row 2k      9:11.2
rest 1 min.
Row 2k     8:46.5

4.  Gymnastics/Accessory
Skipped it. Arms were dead from yesterday.

Cycle 3 Test Week Day 4

10/7/15

1.  Warmup
a.  GHD Situp 1 x 15, 3 x 10 with 14# ball
b.  3 Rounds:
15 Russian KBS
10 Burpees

2.  Lift
a.  Find 1RM Power Clean
1 @95/115/125/135/145/155/155/155#
b.  Find 5RM Back Squat
5 @135/195/205#

3.  MetCon
8 min AMRAP
12 S2O @105#65#
6 MU (bar MU with band) 5-4-3-2

4.  Gymnastics/Accessory
20 min EMOM
Even: 10 GHD Situps (alt with hip ext)
Odd: 15/10 Pushups

Cycle 3 Test Week Day 3

11/6/5

1.  Warmup
a.  Shoulder Prep
b.  3 Rounds:
10 Hang Snatch
1 Alex Smith Complex (4 pullups, 3 C2B, 2 Bar MU)

2.  Lift
Find 1RM Misfit Snatch Complex (Snatch-OHS-Hang Snatch-OHS)
1 @65/75/85/95/105/115#  missed the hang

Cycle 3 Test Week Day 2

11/3/15

1.  Warmup
a.  4 Rounds:
30 ft HS walk
30 ft OH walking lunge with 25# plate
10 Strict Dips (box)

2.  Lift
Find 1RM Push Jerk
1 @95/115/135/145/150#

3.  MetCon
Maintain 200 watts on Assault bike as long as possible

Went for 5 minutes.  Didn't want to destroy my legs for game day.

4.  Gymnastics/Accessory
7 min AMRAP
Max UB sets of 7 HSPU (abmat)

8 Rounds

Cycle 3 Test Week Day 1

11/2/15

1.  Warmup
a.  1 x 15 hip ext, then 3 x 10
b.  3 Rounds:
10 hi hang squat clean @15/15/45#
5 HSPU with 3 second hold

2.  Lift
Find 1RM "MisFit Clean Complex"
UB PC-Push Jerk-Front Squat-Hang Squat Clean-Split Jerk
1 @95/115/125/135#

3.  MetCon
8 min AMRAP
12 cal row
12 DL @185#135#
9 Strict HSPU

2+12 cal

Cycle 2 Re-Test Week Day 4

11/1/15

1.  Warmup
a.  3 x 15 hip ext.
b.  5 Rounds:
5 Pullups
10 OHS @35#

2.  Lift
Find 1RM Snatch
1 @65/75/85/95/105/115/120/120#

3.  MetCon
16 min AMRAP
4 Rope Climb
8 Power Snatch @105#85#
16 Box Overs (step ups)

3 Rounds

Cycle 2 Re-Test Week Day 5

10/31/15

1.  Warmup
a.  2 x 20 GHD Situps
b.  10 min AMRAP
10 burpees
10 push press
30 sec HS hold

2.  Lift
Find 1RM Push Press
1 @95/115/125/130/135/140#

3.  MetCon
15-12-9
T2B (6/4/5, 6/6, 5/4)
Thruster @95#65# (8/7, 8/4, 9)
Deficit HSPU (6/5/4, 6/6, 9)

4.  Accessory
50 cal Assault bike

Cycle 2 Re-Test Week Day 3

10/28/15

1.  Warmup
a.  Shoulder Prep
b.  100cal assault bike

2.  Find 1RM Split Jerk
1 @75/95/115/125/135/145/155/165/165#

3.  MetCon
MisFit Sprint Triathlon
500m Row
1 mile Assault bike
400m Run

Time- 7:45

Cycle 2 Re-Test Week Day 2

10/27/15

1.  Warmup
a.  3 x 10 Good Mornings
b.  500m Row

2.  Lift
Find 1RM Front Squat
1 @95/125/145/165/175/195/205/215#

Cycle 2 Re-Test Week Day 1

10/26/15
1.  Warmup
a.  Shoulder Prep
b.  3 Rounds:
5 PC
5 Fr Squat
5 Ring Dip

2.  Lift
Find 1RM C& J
1 @95/125/135/145/155# no jerk

3.  "Pennies"
4 Rounds (minus last run)
6 Squat Cleans @135#95#
6 MU Ring Dip with band
400m Run

4.  Find 1RM Box Jump
40"

Cycle 2 Day 25

10/25/25

1.  Warmup
a.  banded glute activation
b. 3 Rounds:
10 good mornings
15 push press

2.  Oly
Snatch 10 x 1 @80-100%
1 @85/100/105/110/115/120/125#

3.  Strength
Back Squat 3 x 1 @85-90%, 4 x 1 @90-97%
1 @ 135/185/215/225/235/245/260#

Cycle 2 Day 24

10/23/15

1.  Warmup
a. Row 2k  9:48.7
b.  7 x 1 seated box jumps
30" box + 2 45's

2.  Oly
Squat Clean 7 x 2 @80-90% (136-153#)
2 @95/125/135/135#  knees hurt

3.  Strength
Push Press 4 x 2 AHAP
2 @75/95/100/100#

6b.  Interval Work
5 Rounds:
25 cal row
30 ft HS Walk + 7 free standing HSPU (practice)

Cycle 2 Day 23

10/22/15

1.  Warmup
a.  Shoulder Prep
b.  3 Rounds:
20 Hip Ext.
20 Thrusters @15#

2.  Strength
Speed Back Squats 8 x 3@70% (178.5#)
3 @135/165/175/175/175/175/175/175#

3.  Oly
Split Jerk 7 x 2 @80-90% (132-148.5#)
2 @95/115/135/135/135/135/135#

Cycle 2 Day 22 and Wodapalooza WOD 6

10/20/15

1.  Warmup
a. Run 1 mile
b.  8 x 3 Seated Box Jump

Wodapalooza WOD 6
6 min AMRAP
2/2, 4/4, 6/6, etc.
MU
Squat Snatch @95#
6+1 snatch = 19 reps

Cycle 2 Day 21

10/19/15

1.  Warmup
a. Shoulder Prep
b.  3 Rounds:
10 Back Ext.
20 OHS @15#

2.  Oly
C&J 10 x 1 @80-100%
1 @ 95/95/125  not feeling good.

3.  Bitch Work
20 Rounds:
8 cal Assault tike
Rest 90 seconds

Time- 43:30

Cycle 2 Day 20 cont.

10/18/15

5b.  Bitch Work
Row 2k rest 2 min
Row 1500m rest 90 sec
Row 1k rest 1 min
Row 500m

9:27/7:07/4:32/2:05

4.  MetCon
400m Run
20 cal Assault bike
30 thrusters @65#
20 cal assault bike
400m Run

Time- 14:40

Cycle 2 Day 20

10/17/15

1.  Warmup
10 min AMRAP
20 hip ext
200m run
10 HSPU
200m run

2.  Oly
Snatch 10 x 1 @80-97.5% (108-131.6#)
1 @65/85/95/100/105/110/110/110/110/110/110#

Cycle 2 Day 19 and Wodapalooza WOD 5

10/16/15

1.  Warm Up
a. 750m Row
b. 7 x 1 seated box jump @30"

2.  Oly
C&J 7 x 2 @80-85% (140-148#)
2 @95/115/135/135#, 1 @140/145/150#

Wodapalooza WOD 5
5 min
5 C&J total weight
135+135+140+145+150# = 705#

3.  Strength
Push Press 4 x 3@90% (121.5#)
3 @ 95/115/120/125#

4.  Bitch Work
10 x 50m sprint with rolling start
Rest 1-2 min between (sprint out, walk back)

6a.  MetCon
20 min AMRAP
30 Wallball @14# (15/15)
20 GHD Situp (10/10)
10 DL @ 185# (singles)

4 Rounds

Wodapalooza WOD 5

10/13/15

7 min AMRAP
21-15-9
HSPU
C2B Pullups

59 reps

Wodapalooza WOD 4 and Cycle 2 Day 16

10/12/15

20 cal row
30 wallball (10/10/10)
30 T2B (sets of 5)
30 DL @135# (10/10/10)
30 Burpee Box Overs
30 DL
30 T2B
30 WB
30 cal row

Time- 26:42

Cycle 2 Day 16

1.  Warm Up
Shouder Prep
3 Rounds:
15 OH Lunges
60 DU

3.  Bitch Work
24-21-18-15-18-21-24
Calorie Row
Rest 1:1

Whidbey Island

10/10/15

Dropped in at South Island CrossFit on Whidbey Island

Team WOD with Devin and Tim
800m run (row)
40 wallwalks
50 C2B Pullups
80 KBS
100 KB Lunges
50 Bar Facing Burpees
50 T2B
50 Box Overs

Finisher: 800m run (row)

Walking Tour of Seattle

Walked 15 miles all over Seattle with Courtney and Michaela.

Cycle 2 Day 13 in Seattle

10/7/15

Cycle 2 Day 13
1.  Warmup
3 Rounds:
15 Hip Ext
15 Pullups
15 OHS @35#

2.  Strength
Back Squat 8 x 3@65%
8 x 3 @155#

3.  Split Jerk
6 x 3 @70-80%
6 x 3 @115#

4.  Interval
12 min AMRAP
800m Run
Max Rep MU (1/1/1)
rest 30 sec.

Cycle 2 Day 14 in Seattle

10/7/15

Dropped in at a gym in Seattle which had open gym.  Turns out they had a group of guys doing Misfit also!

1.  Warmup
a.  100cal bike
b.  7 x 1 seated box jump
30" with 25# plate on top

2.  Oly
Squat Clean 6 x 3 @70-80% + 1 Jerk
3 @ 115/115/115/115/115, 1 @120/125/130/135#

6b.  Interval Work
20 cal bike
15 HSPU
16 cal bike
12 HSPU
12 cal bike
9 HSPU
8 cal bike
6 HSPU
4 cal bike
3 HSPU

Wodapalooza Week 1

10/6/15

WOD 1
3 RM Snatch (full/low hang/ hi hang)
Hit 100#

WOD 2
12 min AMRAP
12 Thrusters @55/65/75/85/95/105/115 etc.
35 DU

6 full rounds + 3 thrusters @115#

Cycle 2 Day 11

10/5/5

1.  Warm Up
a.  Shoulder Prep
b.  3 Rounds:
15 T2B GHD Situp
15 Push Press @ 45#

2.  Oly
C&J 10 x 1 @80-95% (no jerks, shoulder bothering me)
1 @95/125/125/135/135/135/135/135/135/135/135/135#

3.  Bitch Work
EMOM until failure (20 min cap)
14 cal assault bike

Did 10 cal E2MOM x 5

Active Recovery Day

10/2/5

30 min assault bike

Cycle 2 Day 6

9/28/15

1.  Warm Up
a. Shoulder Prep
b. 3 Rounds:
20 GHD Situps
20 OHS empty bar

3.  Bitch Work
3 Rounds
Row 400/300/200m
Rest 1 minute between
3:59/4:00/3:50

2.  Oly
Squat Clean 10 x 1 @80-92.5% (140-162#)
1 @ 135/140/145/150/155/160/160/165/170/170/170#

4.  MetCon
4 Rounds:
21 HSPU
15 OH Lunge @105#85#
9 HPC @105#85#

Did 2 Rounds in 10 minutes

Cycle 2 Day 5

9/26/15

1.  Warm Up
10 min AMRAP
20 Hip Ext
200m Row
10 HSPU
200m Row

2.  Oly
Snatch 10 x 1 @80-90% (108-121.5#)
1 @65/85/105/105/105/105/105/105/105/105#

3.  Strength
Back Squat 3 x 1 @85-90% (217-230#), 4 x 1 @90-95% (230-242#)
1  @135/185/205/225/230/235/240#

4.  MetCon
5 min AMRAP
30 alt pistols
30 box overs
max squat cleans @125 in remaining time (3 cleans)

Cycle 2 Day 3

9/24/15

1.  Warm Up

2.  Strength
Back Squat 8 x 3 @ 60% (153#)
3 @ 135/135/135/155/155/155/155/155#

3.  Oly
Split Jerk 6 x 3 @ 70% (115#)
3 @ 95/95/115/115/115/115#

4.  Interval Work
3 Rounds: 20 cal bike/15 T2B
3 Rounds: 15 cal bike/10 T2B
3 Rounds: 10 cal bike/5 T2B

*Supposed to rest 2 minutes between rounds but didn't.

Time- 36:40

Cycle 2 Day 1

9/21/15

1.  Warm Up
a.  Shoulder Prep
b.  3 Rounds:
15 OH plate lunge
60 DU

2.  Oly
C&J 10 x 1 @80-90%
1 @ 125/135/140/140/140/140/140/140/140/140#

3.  Bitch Work
21-18-15-12-15-18-21
Assault bike cal with equal rest