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