Monday, December 30, 2013

Rest

Sunday, December 29, 2013

Back Squat

85x5

125x5

155x5

(5)180x5

(7)160 x7

(9)135x9

Pull up

0x3

5x4

7.5x3

12.5x2

17.5x0

5x4

2.5x4

BWTx5

Hip Thrusts

35x6

65x6

85x6

105x6

Alternated with 

10 Hollow Rocks 

Saturday, December 28, 2013

Capoot Fitness Challenge

WOD 1

11 min AMRAP

11 Chest to Bar Pull up

17 Box Jump 20"/24"

11 Snatch 95/135

WOD 2

10 min time cap

96 Wall Ball 20# 9 ft/ 30# 10 ft

63 GHD 14#/20#

39 weighted lunge w/axel bar 105#

WOD 3

19 Minutes

95#/135#

4 Shoulder to Overhead 

9 Deadlifts

7 Front Squats

While partner rows 500m

Friday, December 27, 2013

Deadlift

85x5  

125x5

165x3

(5)175x5

(7)155x7

(9)130x9

Used the "Slingshot" for my first 2 warm up sets

Ring Dips

BWTx5

5x4

10x3

15x2

20x1

(5)10x5

(7)7.5x4

(9)5x6

Friday, December 20, 2013

55x5

65x5

75x3

85x2

(3)88x3

(3)88x3

(3)88x3

Bench

45x5

65x5

75x3

(5)95x5

(7)78x7

(9)63x9

Wednesday, December 25, 2013

Rest

Thursday, December 26, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x5

(7) 105x7

(9)95x9

Chin-Up

BWTx4

5x4

10x3

15x2

20x0

(5)7.5x3

(7)5x3

(9)2.5x4

3 rounds for time:

95#

4 shoulder to overhead

9 deadlift

7 front squat

400m Run

Score: 10:49

Tuesday, December 24, 2013

Power Clean

85x5

105x5

125x3

125x5

115x3

115x3

Next time 3 sets of 120 x 3

Shoulder Press

55x5

60x5

65x3

75x4

70x

60x

HSPU/C2B

28 total

First set I did 7 unbroken HSPU

Monday, December 23, 2013

Practice movements for Capoot Challenge

clean/weighted lunges with axel bar 

20# wall ball to 10#

GHD 14# wall ball

3 Rounds

9 20# wall ball to 10'

6 GHDs w/14#

3 axel weighted lunge each leg 105ish#

11:00

 

Sunday, December 22, 2013

Front Squat

85x5

105x5

125x3

140x5

120x7

100x9

Ring Rows

5,5,5,5,5,5

EMOM (12 Min)

Odd

5 burpees

Jump over bar 

3 Clean 90#

Even

5 burpee

10 KB swing, Russian 53#

Thursday, December 19, 2013

Back Squat

85x5

125x5

145x3

(5) 175x5

(7) 155x7

(9) 130x9

Go up 5# on all next time 

Pull up

0x5

2.5x4

7.5x3

12.5x2

15x1

(5) 5x4

(7) 2.5x5

(9) BWTx6

WOD

5 Rounds:

1:00 on, 1:00 rest

25 wall balls 

100m row penalty per missed reps

25, 25, 23 (2), 22 (3), 19 (6)

Penalty: 1100m

Tuesday, December 17, 2013

Deadlift

85x5

125x5

165x3

(5) 170x5

(7) 145 x7

(9) 125x9

Ring Dip

0x5

5x4

7.5x 3

12.5x2

17.5x1

(5) 7.5x5

(7) 5x7

(9) 0x9

In 10 min:

Match reps of HSPU:Chest to Bar

Total:16

My chest to bar pull ups clicked today! Did 6 consecutively, key is to lean back!!!

Saturday, December 14, 2013

Rest

Sunday, December 15, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x1

(7)105x5

(9) 90x9

I had a pinch in my neck that went down to the inside of my right shoulder blade. Definitely affected my ability to hold the weight overhead. 

Chin Up

0x5

5x4

7.5x3

10x2

15x1

(5 )7.5x2

(7) 5x3

(9) 2.5x4

Friday, December 13, 2013

Power Clean

65x5

85x5

105x4

115x5

95x7

80x9

Shoulder Press

55x5

60x5

65x3

75x3

70x5

60x9

Wednesday, December 11, 2013

Rest Day

Thursday, December 12, 2013

Front Squat

85x5

105x5

125x2

(5)135x5

(7)115x7

(9)95x9

Ring Row

4, 4, 4, 4, 5, 5

WOD

21-15-9

KB Thruster (R) 26#

KB Thruster (L) 26#

Chin up 

SCORE: 9:47

Tuesday, December 10, 2013

Power Snatch 

55x5

65x5

75x3

(3)85x3

(3)85x3

(3)85x3

Bench Press

45x5

65x5

75x5

(5)90x5

(7)75x7

(9)60x9

WOD: Helen

3 Rounds of:

400m Run

21 KB swings @35#

12 pull ups

SCORE: 11:24 PR!

Monday, December 9, 2013

WOD: AMRAP in 12:00

12 walking lunges with 25# plate 

12 plyo push-ups

25 double unders

SCORE: 6 rounds +6 plyo push ups

Sunday, December 8, 2013

Back Squat

85x5

105x5

125x3

(5) 175x3

(7) 150x7

(9) 125x9

Pull up

0x5

2.5x3

7.5x1

10x2

12.5x1

(5) 5x3

(7) 2.5x3

(9) 0x4

Friday, December 6, 2013

Deadlift

85x5

105x5

125x3

(5) 146x5

(3) 165x3

(1+) 184x4

Elizabeth 17:44 :(

Sunday, December 1, 2014

Run

4.76 Miles

Monday, December 2, 2014

Front Squat

65x5

85x5

105x3

(5)115x5

(3)131x3

(1+)146x4

Ring Rows

2,2,3,3,3

WOD:  As many rounds as possible in 15 minutes:

- 5 Push Ups
- 7 Push Press @ 65% of body weight
- 9 Knees to Elbows

Score: 5 rounds +6 K2E @85#

Thursday, December 5, 2014

OHS

65x5

85x5

105x3

109x5

124x3

138x1

Chin up

BWTx5

7.5x 3, 2, 3, 2

Max: 5

WOD

3 Rounds for reps:

1:00 max air squats

1:00 max KB clean and press @35#

1:00 max burpees

1:00 Rest

Score: 180 reps (65, 57, 58)

Tuesday, December 3, 2013

Shoulder Press

45x5

45x5

55x3

(5) 69x5

(3) 79x2

(1) 88x0

Power Clean

65x5

85x5

105x3

1x5@90%

0,1,1,0,1

WOD

12:00 AMRAP

4 HSPU

8 Pull Up

12 Box Jump

4 rounds +2 HSPU