Sunday, 03.02.14

Back Squat

105x5

125x4

145x3

165x2

185x1

200x5 PR

190x5

165x9

Pull up

0x5

5

7.5x3

10x2

12.5x1

5x5

2.5x5

0x4

CrossFit Open 14.1

AMRAP 10 min

30 Double Unders

15 Power Snatch 55#

Score: 243

Thursday, 02.27.14

Power Snatch

65x5

75x4

85x3

95x2

115x0

97.5x1, 1, 2

97.5x3

97.5x2,1

Snatch High Pull

112.5x3

112.5x3

112.5x3

Hang Power Clean

127.5x3

Bench Press

55x5

85x4

95x3

105x2

87.5x7

77.5x9

Shoulder Press

42.5x10

42.5x10

42.5x10

42.5x10

42.5x10

Tuesday, 02.25.14

Front Squat

85x5

105x4

125x3

145x2

155x1

160x4

140x7

130x9

Chin up

0x5

2.5x4

5x3

7.5x2

10x1

0x5

2.5x5

0x4

WOD

8 Min AMRAP

12 push ups

12 OHS @65#

12 Reverse Lunges 

Score: 3 rounds, +4 push ups

Sunday, 2.23.14

Warm up

10 KB 

10 push up

10 GHD Sit up

Hip Circle band 

10x3 forward

10x3 backward

10x3 sideways

Deadlift

125x5

155x4

175x3

195x2

205x1(was supposed to be 215 but I didn't put enough weight on)

215x1

205x3

185x5

160x7

Ring dip 

0x5

5x4

10x4

20x2

32.5x1 PR

15x1

12.5x1

10x3

Working on keeping my toes in front of me during dip. 

GHD

10x8

10x8

10x8

Press

45x10

45x10

45x10

45x10

45x10

Friday, 02.21.14

Back Squat

125x5

155x5

175x3

185x2

195x1

200x4

185

160

Pull up

0x5

7.5x4

12.5x0

0x3

0x1

BWT Max Pull up=Evil Wheels

Tuesday, 02.18.14

Front Squat

85x5

105x5

125x5

145x5

155x3

160x1

140x4

125x9

Chin Up

0x5

5x4

15x0

0x4

0x3

0x3

0x3

0x3 

5 Round for Time 

9 Ring Rows

12 Toes to Bar

15 Box Jumps

Score 17:41

Sunday, 2.16.14

Warm up

10 KB 

10 push up

10 GHD Sit up

Hip Circle band 

10x3 forward

10x3 backward

10x3 sideways

Deadlift

125x5

155x4

175x3

195x2

210x1

200x3

180x5

155x7 no belt

I switched to 3,5,7 on my DL

Ring dip 

0x5

5x4

10x4

20x2

30x1 PR

15x3

12.5x4

10x4

Working on keeping my toes in front of me during dip. 

GHD

5x8

5x8

5x8

Friday, 02.14.14

Back Squat

125x5

155x5

185x3

195x5 PR

180x7

155x9

Pull up

0x5

7.5x4

12.5x3

17.5x1

25x0

BWT Max Pull up=Evil Wheels

8

6

5

Sprints

9:00 Dice 

1-20

2-30

3-40

4- 20 out and back

5 - 30 "

6 - 40 "

Thursday, 02.13.14

Rest

Wednesday, 2.12.14

WOD

CrossFit Open 12.5/11.6

Complete as many reps possible in 7 minutes:

3 Thrusters 65#

3 Chest to Bar Pull Ups

6 Thrusters

6 C2B

9 Thrusters 

9 C2B

Etc

Score: 54

Thrusters felt slow and heavy and I struggled with the C2B. However, I beat my last score of 33 back in March, 2012. 

Monday, 02.10.14

Front Squat

85x5

105x5

125x3

(5)155x3

(7) 135x7

(9)120x9

Stay at 155 for top set, go to 140, 125 for the rest 

Ring rows

6x5@BWT. Was supposed to do chin ups, but couldn't because of elbow. Did BWT ring rows to rest elbow 

Thursday, 02.06.14

Hang Power Cleans

@24 Hour Fitness

Wednesday, 02.05.14

AMRAP 15 Minutes:

100 Double Unders

50 Wall Balls

25 Muscle Ups (sub Chest to Bar pull ups)

Score: 1 round +15 wall balls

Tuesday, 02.04.14

Warm up

3 sets

10 KB swings 35#

10 push up

10GHD strict sit ups

10 band pull aparts

Front Squat

105x5

125x5

145x3

155x3 (tied my 3RM)

135x5

115x9

Next time stay at 155, 135, increase last set to 120

Ring Rows

2.5 x 5

2.5x5

2.5x5

2.5x5

2.5x5

2.5x5

Got them all! Next time increase to 5#

WOD 

5 Rounds:

12 reverse barbell lunges @50% of thruster 1RM - 70#

12 ring dips

50 yd shuttle run (25 to cone and back)

Score: 16:57 

Monday, 02.03.14

Warm up:

500m row 

3 Rounds:

10 KB Swings

10 Push Ups

10 Strict GHD

10 Banded Pull Apart

Sunday, 02.02.14

Warm up

500m row 1:49

Power Snatch

65x5

65x5

65x5

75x5

75x5

75x5

85x3

85x3

95x0

95x0

95x0

Bench

55x5

75x5

95x3

102.5x2 (should have been 100)

82.5x7

67.5x9

Friday, 01.31.14

Back Squat

125x5

155x5

185x3

195x3

175x7

150x9

Pull Up

BWTx5

7.5x4

10x3

15x2

22.5x1

10x5

5x5

BWTx6

WOD

50 wall balls 14

50 SDHP

50 bar facing burpees

11:15

(10,10,10,20)

Wednesday, January 28, 2014

Deadlift

105x5  

125x5

175x3

(5)190x5

(7)170x7

(9)145x9

Ring Dips

BWTx3

0x5

0x5

0x5

0x5

Tuesday, 01.27.14

WOD

Running Angie

50-40-30-20-10 

Double unders and sit ups with a 20 run between each set. 

Score:14:13

Saturday, 01.24.14

Power Clean

85x5

105x5

135x3

(3)125x3

(3)125x3

(3)125x3

Shoulder Press

45x5

55x5

65x5

75x4

70x6

60x9

Ran 1.5 miles

Wednesday, 01.22.14

Power Snatch

65x5

65x5

65x5

75x5

75x5

75x5

85x3

85x3

95x0

95x0

95x0

Another bad snatch day. I had numerous failed attempts at 85 in my warm up and then I remembered that this lift requires me to be really, really warmed up. So, I dropped the weight down to 65 and did 3x5 touch and gos, then went up to 75 and did the same. I did a set of 85x3 and got all of them, so I attempted my 3 sets of 95. I didn't get any of them. Most of them I ended up in a squat and then wasn't able to control it up- lost the weight forward. 

Bench

55x5

75x5

95x3

102.5x2 (should have been 100)

82.5x7

67.5x9

Tuesday, 01.21.14

Back Squat

125x5

145x4

175x3

190x5

170x7

145x9

Pull Up

BWTx5

5x4

7.5x3

12.5x2

20x1

7.5x5

5x6

BWTx7

WOD

CF Open 13.2

10 min AMRAP

5 shoulder to overhead @75#

10 deadlift @75#

15 box jumps 20"

6 rounds +5 s2oh+10 DL +10 box jumps

Total:205

Monday, 01.20.14

Rest

Friday, 01.17.14

OHS

85x5

105x5

125x3

(5)130x3

(7) 115x4

(9)105x9

Chin-Up

BWTx5

5x4

12.5x3

17.5x2

22.5x1

(5)10x4

(7)5x4

(9)2.5x5

WOD:

10 min AMRAP

8 toes to bar

8 HSPU

8 barbell reverse lunges @85#

Score: 3 rounds

Did my first set of 8 HSPUs unbroken!

Thursday, 01.16.14

Power Clean

85x5

105x5

135x3

(3)125x3

(3)125x3

(3)125x3

Shoulder Press

45x5

55x5

65x5

75x4

70x6

60x9

Ran 1.5 miles

Tuesday, 01.14.14

Front Squat

85x5

125x5

135x3

145x5

125x7

105x9

Ring rows

2.5#

3,3,3,3,2,2

WOD

Open 11.1

10 min AMRAP

30 double unders

15 power snatch @55#

5 rounds plus 1 double under

Monday, 01.13.14

Snatch

75x5

85x5

90x3

95x3

95x3

95

Was having trouble with this lift today. I kept landing forward and dropping into a full snatch. Could be my new shoes. Dropped the weight down and did 3 sets at 85. 

Bench

55x5

75x5

95x3

(5)100x3

(7) 80x7

(9) 65x9

WOD 

5 min of:

1 wall ball, 1 burpee box jump

2 wall ball, 2 burpee box jump, increase by one each time. 

Got up to 6, 20# wall ball to 10'

Saturday, 01.11.14

Back Squat

85

125

165

180

160

135

Pull up

Pull up

0x3

5x4

7.5x3

12.5x2

17.5x0

5x4

2.5x4

BWTx5

Hip Thrusts

35x6

Friday, January 10, 2014

Deadlift

85x5  

125x5

175x3

(5)180x5

(7)160x7

(9)135x9

Ring Dips

BWTx5

10x4

15x3

20x2

25x1

(5)12.5x4

(7)10x4

(9)7.5x4

WOD

EMOM

2 each arm KB snatch @35#

Max double unders

Score: 402 

Sunday, January 5, 2014

Rest

Monday, January 6, 2014

10:00 AMRAP

6 Left arm KB Snatch

6 Left arm KB Press

6 Right arm KB Snatch

6 Left arm KB Press

6 Chest to Bar pull ups

Score: 3 rounds +5 C2B

Tuesday, 01.07.14

OHS

85x5

105x5

125x3

(5)130x2

(7) 110x7 

(9)100x9

Chin-Up

BWTx5

5x4

10x3

15x2

20x1

(5)7.5x5

(7)5x4

(9)2.5x5

WOD:

1000m row, then 2 rounds:

25 toes to bar

25 power cleans 135/95

Score: 14:52 Rx 

Saturday, December 21, 2013

Rest 

Ran booth at The Vitamin Shoppe Health Fair

Saturday, January 4, 2014

Power Clean

85x5

105x5

125x3

(3)120x3

(3)120x3

(3)120x3

Shoulder Press

45x5

55x5

65x5

75x2

70

60

I couldn't finish the sets. Left shoulder was hurting. 

Wednesday, December 18, 2013

Rest

Friday, January 3, 2014

10 Rounds for time:

8 wall ball 14# 

6 Burpees

4 box jumps

Score:

12:48

Thursday, January 2, 2014

Front Squat

85x5

125x5

135x3

(5) 145x2 

I strained my right quad yesterday and I could feel it so I decided to stop and let it rest 

Ring Row

@2.5#

5, 4,4,4,4,4

Wednesday, January 1, 2014

20 min AMRAP

1 shoulder to over head

1 round of Cindy 

(5 pull ups, 10 push ups, 15 squats)

2 shoulder to overhead

1 round of Cindy

3 shoulder to overhead, etc. increase by one each round

Score: 7 rounds, +8 push ups