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

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

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

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

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

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, 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!

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

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

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

Friday, 10.26.12

Power Cleans
35x5
85x4
95x3
110x2
130x1
110x3,3,3,3,3

Chin-ups
Weighted Negatives
body weight x5
5x4
10x3
15x2
20x1

Metcon:
500 m row, then
AMRAP 12:00
7 power clean @85#
20 push ups

I can't remember how many rounds I finished

Tuesday, 05.15.12

Strength: Weighted Chin Ups 1-1-1-1-1-1-1
I just practiced doing strict chin ups
Conditioning: 3 rounds of:
- 800m Run
- 9 Muscle Up (or applicable substitution)


I didn't really worry about my time on this one.  I practiced doing fake muscle ups from my knees on the ground.  

Wednesday, 02.15.12

I'm lucky enough to have Lahaina CrossFit just up the road from me.  They have a 6 am and 7 am class which is perfect for me to sneak out and get my workout in first thing while everyone is still sleeping.  My family and friends think I'm crazy for working out while I'm on vacation, but I have to feed the addiction! 

I met Anthony Bianucci, owner and trainer at LCF.  He was super friendly and welcoming and gave me a bunch of tips on things to do, sights to see, and places to eat.  I was in class with one other girl that lived in Hawaii but was from Calistoga.  We were remarking on what a small world it is when Anthony mentioned that his best friend lives in Winters, and all of us there knew where Winters was! 

Deadlift

3x5 @ 50%

5 @75%

3 @ 85%

1+ @95%

I went light on the deadlifts, working on form and got up to 155 which is where I stayed for the met-con

5 Rounds for time:

3 Deadlift @ 75% of 1RM

5 Strict Chin-ups

Traveling burpees from rack to parking lot.
Time: 7:34

I thought the traveling burpees were "fun" (a burpee, followed by a broad jump.  The further you jump, the less burpees you end up having to do) and want to try them in a WOD sometime.

Friday, 02.03.12

Skill: 5x3 @125 Clean Pulls.


Conditioning:
Reps of 10-9-8-7-6-5-4-3-2-1:

Kettlebell Swings
Chin Ups

17:05 53 kb

The 53# KB swings ended up being my rest period on this one.  The chin ups were tough and it felt like it took me an eternity to get through all of them!