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

Friday, 01.25.13

Deadlift
95x10 (65%)
135x8 (85%)
180x4 (95%)
210x1
189x3
171x5

I only had time for deadlift today.

WOD
every minute on the minute:
5 burpees, run 30 yards

Friday, 12.07.12

Power Clean
70x5
90x4
110x3
135x2
138x1
125x3, 3, 3, 3, 3

Shoulder Press
40x5
50x4
60x3
70x2
80x1
70x5, 5, 5

Chin-Up

Strict/BWT Neg= 0/5

15x4

25x3

35x2

45x1

Red Band Strict

5, 4, 3, 3

WOD

21-15-9

Power Snatch @65% of 1RM = 65#

Box Jumps = 20" Box

Score: 6:59

Tuesday, 12.18.12

Power Clean

70x5

90x4

110x3

135x2

140x1

130x 3, 2, 3, 1, 1, 1, 1, 1, 1, 1

Shoulder Press

45x5

55x4

65x3

75x2

82x1

72x 2, 1, 1, 2, 1, 1, 1, push press 5, 1

WOD

15:00 Rounds of:

400 m Run

Max Push-Ups

Score 58 push-ups

Tuesday, 01.22.13

Power Snatch

warm up:

55x6

70x4

80x1, 0, 0, 1

Work Sets:

85x3, 2, 3, 1

Keep the warm up the same next time

Bench Press (goals)

45x10 (8-10) 50%

70x7 (6-8) 75%

80x3 (4-6) 90%

85x3

77x5

68x11 (max)

WOD

For Time:

400m Run then 5 rounds of:

5 chest to bar

10 push ups

15 goblet squats 26#

400m run

Score:13:44

Monday, 01.21.13

Overhead Squat 

Warm-up

35x (8-10) 10

65x(6-8) 8

95x (4-6) 5

Work Sets

115x(3) 3

105x(5) 5

95x(7) 7

Pull-up

Strict/Kip

0/8 (8-10)

0/6 (6-8)

1/4 (4-6)

Work Sets

Black Band

3, 3, 3, 2, 3

21-5-9

Power Clean 95/65

Wall Ball Shots

Score: 5:47

The wall balls killed me and slowed me down

Tuesday, 01.15.13

Deadlift

90x5

120x4

150x4

180x2

210x1

190x2

170x5

Dips

Ring Dips

strict/neg

2/3

2/2

2/1

2

Bar Bwt/Band

5/0, 5/0, 5/0

Considering doing weighted bar dips next

WOD

3 Power Cleans 155/105

6 push-ups

9 sit-ups

I didn't record my time! 

Thursday, 01.17.13

Front Squat

80x5

100x4

120x3

140x2

160x1

145x3

130x5

Chin-Up

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

3, 3, 2, 3, 2, 2

WOD

On the minute for 15 min:

10 KB Swings @ 35#

Max Double Unders

Score: 351 Double Unders

Monday, 01.14.13

Back Squat

45x5

95x4

135x3

175x2

195x1

175x3

15x3

Pull-up

Strict/BWT Neg

0/5

0/4

0/3

0/2

0/1

Black Band Neg

4, 3, 3, 3, 2

I didn't do weighted negatives because of my muscle strain from last week.

WOD

AMRAP 10 min

10 push press 95/65

20 yd bear crawl

score: 8 rounds +5 push press

Friday, 01.11.13

Power Snatch

35x5

65x4

80x3

90x1

80x3

72x5

Chin-up

Strict/BWT Neg = 1/4

15x4

30x3

40x1

DNF because of strained muscle (Lat)

WOD

Secret Service Snatch Test

As many reps as possible in 10 minutes

Score: 189 @26#

Thursday, 01.10.13

Overhead Squat

55x5

75x5

95x5

120x1

135x0

122x1

110x3

Bench Press

50x5

60x4

70x3

80x2

95x1

85.5 x 3

77x5

Wednesday, 01.09.13

Power Clean

35x5

65x4

95x3

125x2

140x1

125x 3, 3, 3

Shoulder Press - starting reverse pyramid training

45x5

55x4

65x3

75x2

85x0

75x2

69x4

63x7

WOD

Burpee Pull-up

3:00 Work

1:30 Rest

2:00 Work

1:30 Rest

1:00 Work

Score: 45 Reps

Monday, 01.07.13

Front Squat

55x5

85x4

115x3

145x2

155x1

140x3

125x5

Pull-up

Strict/Neg = 1/4

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

4, 4, 3, 1, 2, 1

WOD

3 Round for Time:

30 Squats

7 Ring Dips (blk band assisted)

10 hang power cleans 75#

Score: 6:57

Saturday 01.05.13

Deadlift

95x5

125x4

155x3

185x2

205x1

185x3

165x5

Dips

Ring Dip Strict/Net

2/3

2/2

2/1

2

1

Bar

BWT/Black Band

3/2

5

5

PR!  I needed to warm up and I think the bars were too wide on the first set.

Monday, 01.01.13

Power Snatch

35x5

65x4

80x2

90x1

95x1

Bench Press

55x5

65x4

75x3

85x1

95x1

100x1

Overhead Squat

35x5

85x3

125x1

145x1

Monday, 12.31.12

Power Clean

35x5

65x3

95x3

125x1

Pull 145x3

Pull 155x3

Pull 165x3

145 x 0,0,0

141x0,0,1 PR!!

Front Squat

I tested my max on my front squat and lifted 160

Shoulder Press

I tested my max on Shoulder Press and I PR'd at 85#

WOD

7 Rounds for Time

7 KB Swings@53#

7 Burpees

7 Toes to Bar

Score: 11:56

Thursday, 12.27.12

Back Squat

35x5

95x4

135x3

170x2

200x1

205x0, 1

I need to keep my elbows down and my grip on the bar narrower.  This really helped because it kept me from leaning forward.

Deadlift

95x5

125x4

155x3

175x2

205x1

220x0

Tabata Pull-ups

6, 6, 6, 6, 4, 5, 5, 6 = 44

Tabata Squats

126

Wednesday, 12.26.12

"Victoria"

5 Rounds of:

10 Thrusters @ 95/65#

14 Box Jumps @ 25"/20"

12 SDHP @ 95/65

12 Burpees

27 KB Swing Russian 53/35

Time: 30:50

This is a hero WOD in honor of Victoria Soto, a teacher that was killed in the Sandy Hook school shooting. The rep scheme came from the following numbers: Victoria was a teacher for 5 years, the tragedy happened in room 10 on 12/14/12 and she was 27 years old.  

Thursday, 12.20.12

Overhead Squat

50x5

70x4

90x4

115x2

130x1

110x 5, 5, 5

Chin-Up

Strict/BWT Neg 2/3

15x4

25x3

35x2

45x1

Red Band Strict

5, 5, 5

Black band next time!

WOD

Fran

21 - 15 - 9 reps of

65# Thruster

Pull-Ups

Score 8:18

Definitely not my best time. My last time was 7:08.  I was a little disappointed because I feel like my pull-ups have improved. Next time I do Fran, I need to do it fresh, not after doing overhead squats and chin-ups!

Monday, 12.17.12

Front Squat

50x5

80x4

110x3

140x2

155x1

140x4, 2

Had knee pain so dropped to

105 x 5, 5

Pull-Up

15x4

25x3

35x2

45x1

Red Band Strict

5, 5, 5

Wednesday, 12.12.12

"Annie"

50-40-30-20-10:

Double Under

Sit-Ups

Score: 7:41 PR!

Tuesday, 12.11.12

Bench Press

50x5

60x4

70x3

80x2

92x1

80x 5, 5, 5

Power Snatch

40x5

55x4

70x3

80x2

100x0

80x 3, 3, 3, 3, 3

WOD

AMRAP 12:00

200 m Run

10 KB Swings @53#

10 Pull-Ups

Score: 4 rounds +10 KB + 3 pull-ups

Monday, 12.10.12

Overhead Squat

45x5

65x4

85x3

105x2

125x1

105x5, 5, 5

Pull-Up

Strict/BWT neg= 1/4

20x4

30x3

40x2

50x1

Red band strict

4, 3, 3, 2, 3

WOD

10-9-8-7-6-5-4-3-2-1

HSPU

Box Jump to 24" box

Score: 13:58

I started my first set with 2 abmats, about halfway into 3rd set switched to 3 abmats on the low side.  Scaled up to a 24" box

Tuesday, 12.04.12

Deadlift

95x5

125x4

155x3

185x2

215x1

195x5

Dips

Ring Dips

Strict/Neg:

1/4

1/3

1/2

0/2

0/1

Bar Dips

4/3

1/4

2/3

WOD

Sprints:

On the 30 sec:

5x50 yds

4x40 yds

3x30 yds

Monday, 12.03.12

Back Squat

45x5

95x4

135x3

170x2

200x1

165x5, 5, 5

Pull-Up

Strict/BWT Neg = 0/5

15x4

25x3

35x2

45x1

Red Band Strict

5, 4, 4, 2

Friday, 11.30.12

Power Snatch

40x4

50x4

65x3

80x2

95x1

75x3, 3, 3, 3, 3

Chin-Up

Strict/BWT Neg = 0/5

10x4

20x3

30x2

40x1

Red band Strict

4, 3, 2, 3, 2, 1

WOD

21-15-9

Power Snatch @65#

Burpees

Score: 8:38

Wednesday, 11.28.12

Overhead Squat

40x5

60x4

80x3

100x2

120x1

100x3, 5, 5, 2

Tuesday, 11.27.12

Power Clean

65x5

85x4

105x3

125x2

138x0

120x3, 3, 3, 3, 3

Ugliest power cleans, ever!

Pull-Up

Strict/BWT Neg.= 2/3

104

20x3

30x2

40x1

Red band strict:

5, 3, 2, 3, 2

Monday, 11.26.12

Deadlift

65x5

90x4

150x3

180x2

205x1

210x1

190x5

Front Squat

45x5

75x4

105x3

135x2

150x1

139x 5, 5, 5

Bench Press

45x5

55x4

65c3

75x2

91x1

77.5 x 5, 5, 5

WOD

AMRAP 10:00

10 push press @ 75#

10 SDHP @ 75#

Friday, 11.23.12

Box Squat

45x5

95x4

135x3

170x2

200x0

165x 5, 2, 2, 1, 5

Shoulder Press

35x5

45x4

55x3

65x2

75x1

67x 5, 5, 5

WOD

AMRAP in 10:00 

14 burpees

7 Thrusters @ 65#

Score: 4 rounds + 14 burpees + 2 thrusters

Tuesday, 11.20.12

Power Snatch

355

45x4

60x3

75x2

90x1

70x 3, 3, 3, 3, 3

Dips

Warm-up:

BWT Ring Negatives

5, 4, 3, 2, 1

Strict/using end of red band

1 strict/4, 5, 5

Almost had 2 strict!

Overhead Squat

35x5

55x4

75x3

95x2

115x1

95x5, 5, 5

Pull-up

1 strict attempt=0

Negatives:

Body weight 5

5x4

15x3

25x2

35x1

Red band strict

3, 3, 3, 1, 2, 2, 1

Friday, 11.16.12

Power Clean

65x5

85x4

105x3

125x2

138x0

120x 2,3,3,3,3,1

Chin-Up

1 Strict Attempt=0

Negatives

Body Weight x4

5x4

10x3

20x2

30x1

Strict:

3 sets of 5 with black and red band

Next time use just red band

Thursday, 11.15.12

Front Squat

35x5

65x4

95x3

125x2

145x1

125x5, 5, 5

Bench Press

45x5

55x4

65x3

75x2

91x0

77.5x 5, 5, 3, 2

WOD

AMRAP in 8:00

15 push press @75#

15 burpees

Score: 3 rounds +7 push press

Wednesday, 11.14.12

Deadlift

35x5

125x4

175x3

185x2

205x1

185x5

Pull-Up

Negatives:

Body Weight x 5

5#x4

10x3

20x2

30x1

Strict Pull-up

3 sets of 5 using black and red bands

Did my first strict pull-up!!!!! PR!!!!

WOD

21-18-15-12-9-6-3 reps for time of:

Sumo Deadlift High Pull @65#

Lateral jumps over 15" obstacle

Time: 8:20

Monday, 11.12.12

Back Squat

45x5

95x4

135x3

170x2

200x0

165x2, 5, 3, 5

Shoulder Press

35x5

55x4

60x3

68x2

77x0

68x4,3

67x3, 4, 1

WOD

Max reps of wall balls in following intervals with equal rest in between sets:

30 sec/30 sec rest

1:00/1:00 rest

1:30/1:30 rest

2:00/2:00 rest

14# ball to 10' target

Score: 88 reps

Friday, 11.09.12

Power Snatch

35x5

45x4

55x3

65x2

75x1

85x1

70x3,3,3,3,3

Chin-Ups

Negatives:

Body Weight x 5

5lbsx4

10x3

15x2

25x1

Strict Chin-ups using red & black band

5, 4, 1, 3, 2

WOD

On the minute for 10:00 at 50% of power snatch 1 RM

3 snatch pulls

3 power snatch

3 snatch push press

Wednesday, 11.07.12

10-9-8-7-6-5-4-3-2-1

Pistols

Burpees

Hollow Rocks

Time: 11:31

Tuesday, 11.06.12

Power Clean

35x5

85x4

105x3

115x2

137x1

115x3,2,1,2,1,2,1,3

Monday, 11.05.12

Front Squat
35x5
65x4
85x3
1103
140x1
120x5,5,5

Bench Press
45x1
55x2
65x3
75x2
90x1
70x5,5,5

Thursday, 11.01.12

Back Squat
45x5
95x4
115x3
165x2
195x1
165x5,4,5,1