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

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

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, 01.14.14

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'

Friday, December 20, 2013

55x5

65x5

75x3

85x2

(3)88x3

(3)88x3

(3)88x3

Bench

45x5

65x5

75x3

(5)95x5

(7)78x7

(9)63x9

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!

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, 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

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#

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

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

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

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, 11.09.12

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

Tuesday, 09.04.12

Deadlift
35x5
125x4
155x3
175x2
200x1
175x5

Metcon
On the minute for 12 minutes:
2 power snatch @675-80% 1RM
Max rep push ups

@65#
band assisted push-ups
max 12
min 5

Tuesday, 02.28.12

Strength: Snatch 75%x2, 80%x2, 85%x2

I wasn't sure what my 1RM was so I worked up to 85#x2, 75# x2 and 65x2

I put 75# on for the metcon which was probably a bit too heavy...

Metcon:
For time, reps of 2-4-6-8-10-12 of:
-Power Snatch (65-75% of best lift of the day)
-Box Jump (20")

My time: 12:37 @ 75#

Friday, 01.27.12

Power Snatch
1-1-1-1-1

I was able to work up to 87# which I believe is  PR for me.  I had to go watch my son in his spelling bee so I didn't have time for the met con.

Friday, 11.18.11

Today was supposed to be a run day, but I just couldn't bring myself to run in the rain at 6am (wimpy, I know!) so I did the WOD:

SWOD:
2-2-2-2-2 Hang Power Snatch
55, 65, 75, 80, 85

METCON:
On the minute for 15 minutes:
2 Power Snatches @ 75-85% of today's top weight
2 Box Jumps

70# Power Snatches, 30" Box Jump