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#

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

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#

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

Monday, 09.10.12

Box Squat
45x5
115x4
135x3
155x2
175x1
155x5,5,5

Metcon:
5 Rounds:
10 toes to bar
10 push press
400 m run

Modified: toes thru rings
Push press @ 65#

Time 20:03

Monday, 08.20.12

Warm Up

Double Unders 38, 26, 28
3x5 push ups
3x3 pull-ups
2x10 Back ext.
2x10 squats

Box Squats
45 x 5
115 x 4
135 x 3
150 x 2
165 x 1
150 x 5, 4, 5, 1

Metcon:
100 Push Press (75/45)
Run 400 m each time you drop the bar

5:21 @35# 80/20

This is the first workout I've done with weight overhead since my neck issue began.  I went lighter with the 35# bar so that I wouldn't over do it.  It felt good, and I'm pretty sure I could have done it rx'd but I was being cautious. 

Thursday, 05.31.12

Strength: Front Squat. Find 3rm, drop 10% and do 5 reps, drop another 10% and do max reps
155x3, 165x1, 135x5, 115x10
Conditioning: 
- Tabata Box Jumps (24/20")
Rest 1:00
- Tabata Push Press (95/65#)

This is not a tabata mash up.  Go through all 8 rounds of box jumps, then all 8 rounds of push presses.


Tabata Score
Box Jumps: 10
Push Press @65#: 5

Monday, 05.21.12

Strength:  Bench Press.  Find 5rm
I was able to get up to 100x4

Conditioning:  5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)
I used the 26# kettlebells and I scaled up to GHD sit ups with the 15#. 
75 kb push press
97 GHD sit-ups

I think I accidently did one extra round of both kb and GHD

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. 

Monday, 05.07.12

Strength:  Shoulder Press 3-3-3-3-3

Conditioning:
Reps of 25-20-15-10-5
- Box Jumps (24/ 20")
- Pull Ups
- Push Press (95/65#)

My shoulder press: 75x3 and was able to get 80x2. 

Metcon: 17:38

Monday, 04.16.12

Ok, it's Monday and I am back in the game this week!  Or at least for today....

Strength: Push Press 3 RM

I was able to get up to 105#.  I think I could have gone higher but we ran out of time.

WOD: "Crushing Helen"

 8 rounds for time;

-100 meter sprint
-8 KB Swings (62 Lb!!!)
-5 plyo push-ups

15:?? I wrote it on the whiteboard but forgot to record it on the computer.  I'll have to check it tomorrow.

All of the 53# KB  were being used, so I decided to try the 62# one.  It wasn't too bad, but I will definitely be feeling this workout tomorrow!

Wednesday, 04.04.12

Front Squat 3-3-3-3-3
145 x 3
10-9-8-7-6-5-4-3-2-1:

-Push Press (115#/75#)
-Burpees  - touching a 1-foot mark above your max reach

Unfortunately, I didn't record my time on this workout.  I think I was somewhere under 11 minutes.

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, 03.10.12

Conditioning: CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar


5 Rounds + 15 box jumps + 12 push press +1 Toes to Bar = 208

This was much more difficult than I had anticipated!  Once I was into just the 2nd round I started to feel fatigued and the bar felt super heavy on the push presses.  Toes to bar really slowed me down because at the end I was having to do just one at a time.  Tough workout!

Thursday, 03.01.12

Strength:
Push Press 1-1-1-1-1  85, 95, 105, 110, 115
A reminder to push my head through right away helped!

Metcon: "1/2 Cindy"

AMRAP in 10 minutes:
5 pull-ups
10 push-ups
15 squats

9 rounds + 2 pull-ups, hand release push-ups

Friday, 02.17.12

The view after my workout this morning.



Strength:
Push Press
3x5 @ 50%
75% x 5
85% x 3
95% x 1+

3x5 @ 55#, 75x5, 85x3, 95x3

Metcon:
15 min AMRAP
5 pull-up
10 burpees
15 wall balls (14#)

6 rounds +4 pull-ups rx

Thursday, 02.09.12

Strength:
- Shoulder Press: 1-1-1-1-1 55, 65, 70, 75, 80  Was happy that I was able to tie my PR of 80#
- Push Press: 3-3-3-3-3 80, 85, 90, 95, 100x1, 100x2  
- Push Jerk: 5-5-5-5-5  90, 95, 100, 105x3, 105x2, 110x2, 110x3


My collar bone took a beating from the bar today and I wasn't even doing cleans!  It got tough to hold the weight up at the end of the 5 rep sets of push jerks. 




Conditioning (optional): 5:00 max rounds of:
- 7 Burpees
- 14 Box Jumps



4 rounds + 1 burpee

Friday, 11.25.11

SWOD: Push Press 5-4-3-2-1

65x5, 70x4, 75x3, 80x2, 85x3

Metcon: 21, 15, 9, 3

Jumping Pull-ups

Air Squats

Sit-ups

Weighted OH walking lunges

8:55

10.20.11

SWOD: Push Press 5RM
85X5
Took it easy on the push presses today because my wrists weren't cooperating with the weight.

METCON:
10 Wall Ball
10 Box Jumps
10 Toes to Bar
AMRAP in 15 minutes

5 Rounds + 10 box jumps + 10 wall balls + 4 toes to bar

Because of the crowd at the 5:30 class tonight, I started on box jumps.  Box jumps went quickly so there was a little back up waiting for my first round of wall balls and then I ended each round with toes to bar.

I tend to tear my hands up more than I do with pull ups, I made sure that I protected my hands with this method:

Although it takes a while to prepare these, it's totally worth it to me.  Today's workout involved 54 toes to bar and 0 blisters!