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

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, 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

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

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

Wednesday, 10.10.12

"21's"
20 double unders, 1 sit-up
19 double unders, 2 sit-up
18 double unders, 3 sit-up
etc.

Time 11:41  PR

Tuesday, 09.25.12

For Quality 15:00
3 HSPU
10 hollow rocks
10 hip extension
10 air squats
10 double unders

Wednesday, 09.05.12

Double Unders: 49 PR

Metcon:
Banded Sprints x5
50-40-30-20-1- double unders
25-30-15-10-5 pull ups

Time 19:21

Friday, 08.24.12

Power Clean
5x3 @ 95#

Metcon:
5 Rounds:
5 Bear Complex @ 65#
-power clean
-front squat
-push press
-back squat
-behind the neck press

20 double unders

Time 7:01

Thursday, 07.26.12

I worked on double unders today and had a PR of 35 consecutive jumps.

I modified the met con again and did a one-armed version with kettle bells:

7 one-armed (left) KB SDHP

7 one-armed (left) KB Push Press

7 box jumps 

8:54

Later I completed day two of my CFE plan:

2x800m with 3:00 minute rest between
My time was a just over 4 minutes on each.

Monday, 07.09.12

I'm baaaack...sort of. This past month, my workouts have been very sporadic and limited.  What started out as one of those pesky neck kinks that I get every so often, has turned into a month long injury that I am currently treating with pain meds and a muscle relaxer. 

In the mean time, I began working on:

Box Squats - once a week I have been doing 3x5 sets of box squats, where I begin in a wide stance and back squat down to the lowest box we have (12"? Maybe?) with a 10 lb. plate on top.  I squat back and sit down on the box and then immediately stand back up.  I started at 125 pounds and today I did 135 lbs, 3x5.  I plan on adding 5 lbs each week.

What I hope to accomplish with these is to improve not only my back squat, but my deadlift as well.  This type of squat forces me to use my glutes, hip flexors, and hamstrings, rather than my quads. 

I have also ran some sprints recently (6 rounds of 200m sprint with 2 min. rest in between, and last week 100m on the minute for 10 minutes).  I plan to continue doing something like this once a week.

Today I tried a metcon whcih was an extremely modified and abbreviated "Filthy Fifty"

50 Box Jumps
50 35# KB swings,  American style (shoulder height)
50 Walking Lunges
50 Sit-ups
50 Back Extensions
50 Air Squats
50 Double Unders
17:00

It felt good to get after it, and I tried to be careful and not strain my neck.  Hopefully I won't pay for this later!

Wednesday, 05.23.12

Skill: 200 Double Unders (accumulate in as few sets as possible)
PR of 34 double unders with my new rope!

Conditioning:  For Time:
- 800m Run
- 50 Body Blasters (burpee pullup, followed by knees to elbow)
- 800m Run
24:26

Monday, 05.14.12

Strength:  Push Press 3-3-3-3-3


Conditioning:  As many rounds possible in 12:00:
- 15 Shoulder to Overhead @ 75/ 35#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 85/ 45#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 95/ 55#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 105/ 65#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 115/ 75#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

- 15 Shoulder to Overhead @ 125/ 85#
- 20 Double Unders or 50 Single Unders
- 10 Burpees over the bar

Continue the pattern for as long as time allows by adding 10 pounds every round.  Yes the first women's weight at 35# will start on the floor, and the 45# will be a little lower than normal. But you will be jumping over the full height of the bar starting at 55#.



I can't remember exactly where I ended...I think I was somewhere in the 75#  set. 

Wednesday, 05.09.12

Skill:  6 x Banded Sprints (length of the rubber mats)
Had a clothing malfunction when demonstrating the banded sprints in front of the whole class...almost lost my shorts! 
Conditioning: As many rounds as possible in 12:00:
- 15 Kettlebell Swings (heaviest possible)
- 30 Double unders 



I should have used the 62# KB since that's the weight I used in the last KB met con I did and once I move up in weight, I'm not allowed to drop back down.  However....there were not enough of the heavier ones so I HAD to use the 53# KB.  


I got 5 rounds + 5 KB swings @53#.  I used my new jump rope and got a PR of 27 consecutive double unders.  I'm hoping that number will continue to go up! 

Friday, 05.04.12

Conditioning: Regional Workout 12.5
- Snatch Ladder with 20 Double Unders (sub Tuck Jumps if no Double Unders)
Weights increased by 10 pounds beginning with 35, 45, 55, 65, etc.
I started out with the 35# bar and worked up to 95#. I failed at 100#, but continued after the workout to try and get 100#.  This was the weight that I was so frustrated about being unable to get during one of the Games Open WODs.  After continuing to try, I was actually able to work up to 107#.  PR!!

Monday, 04.23.12

Bench Press 1RM 110

Max push ups
3x max push ups in double unders

50 total push-ups
150 total double unders

Wednesday, 03.28.12

Max Vertical Jump: 19.5" 


"Filthy Fifties"
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders


30:22 PR

Saturday, 03.17.12

Today I was in the bay area for a seminar and knew I would miss doing the games WOD at The Compound.  So, I dropped into CrossFit One World and was able to do the WOD there.  Unfortunately, I was unable to channel the strength, stamina, or general badassness of Freddy Camacho, Chyna Cho, or any of the other CrossFit celebrities that work out there as evidenced by my score:

WORKOUT 12 . 4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups


Score: 139 Wall Balls


I didn't know how I was going to do on this one because I couldn't find a past "Karen" time and I haven't been working on high reps of wall balls lately...or ever, really. 


At first the target felt low because I'm used to trying to hit the 10' target we have set in our gym.  But as reps increased, they took their toll on my quads and my back.  Towards the end my lower back completely tightened up (probably due to poor form as I fatigued).  I was hoping to at least get into double unders but it was not to be in this workout.  

Wednesday, 03.14.12

Skill: Turkish Get up- accumulate 20 reps each side, working up in weight

Conditioning: For time:
- 15 Pull Ups
- 25 Push Ups
- 50 Kettlebell Swings (53/ 35#)
- 100 Double Unders
- 50 Kettlebell Swings
- 25 Push Ups
- 15 Pull Ups

19:25, hand release, 53# KB

I went a little bit heavier than rx on the kettle bell weight! This was a good, challenging workout.

I was able to get some valuable pointers from Doug on improving my Turkish get-ups:

1.  When you bend your knee and plant your foot on the ground, instead of keeping your legs parallel, open your hips and plant your foot slightly to the side.  This gives you more room when you're sweeping your leg back.

2. When sweeping your leg back, keep your toe in contact with the ground the whole time, like a windshield wiper.  That way your foot will be in position to push through your toe when standing up.

3. Keep your eyes on the weight the whole time until you stand up at the top.  At that point you should look forward, with a neutral head.

4. At the top you should have an active shoulder - ear to shoulder

5. Continue to look forward until you are back down in your lunge.  At that point simultaneously turn your head to look at the weight, and turn your elbow out, creating a straight line between your extended arm with the weight and the arm you plant back on the ground.  Continue looking at the weight.

6. The arm you are planting on the way down should be placed slightly in front of you.

8. When beginning the lift, begin on your side, facing the weight.  Lift the weight with both hands, turn onto your back, and place the weight in the beginning, or "rack" position.

Thanks Doug!

Thursday, 01.26.12

Strength: Bench Press 3-3-3-3-3
Got up to 85#
Conditioning: "Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups


8:10 RX


My previous PR was 8:36 and this time I was able to shave off almost 30 seconds.  I really need to work on stringing more of my double-unders together.