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

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)

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, January 3, 2014

10 Rounds for time:

8 wall ball 14# 

6 Burpees

4 box jumps

Score:

12:48

Monday, December 23, 2013

Practice movements for Capoot Challenge

clean/weighted lunges with axel bar 

20# wall ball to 10#

GHD 14# wall ball

3 Rounds

9 20# wall ball to 10'

6 GHDs w/14#

3 axel weighted lunge each leg 105ish#

11:00

 

Monday, 01.21.13

Overhead Squat 

Warm-up

35x (8-10) 10

65x(6-8) 8

95x (4-6) 5

Work Sets

115x(3) 3

105x(5) 5

95x(7) 7

Pull-up

Strict/Kip

0/8 (8-10)

0/6 (6-8)

1/4 (4-6)

Work Sets

Black Band

3, 3, 3, 2, 3

21-5-9

Power Clean 95/65

Wall Ball Shots

Score: 5:47

The wall balls killed me and slowed me down

Monday, 11.12.12

Back Squat

45x5

95x4

135x3

170x2

200x0

165x2, 5, 3, 5

Shoulder Press

35x5

55x4

60x3

68x2

77x0

68x4,3

67x3, 4, 1

WOD

Max reps of wall balls in following intervals with equal rest in between sets:

30 sec/30 sec rest

1:00/1:00 rest

1:30/1:30 rest

2:00/2:00 rest

14# ball to 10' target

Score: 88 reps

Monday, 10.15.12

Box Squat
45x5
115x4
135x3
155x2
185x1
155x5, 5, 5

Shoulder Press
35x5
55x4
60x3
65x2
75x1
65x5, 5, 5

Metcon:

AMRAP in 8:00
Hang Power Snatch @65#
16 wall ball @14#

3 rounds + 7 wall balls

Monday, 09.03.12

My 40th Birthday!

Back Squat
35x5
115x4
135x3
150x2
170x1
150x5,5,5

Metcon:
4 Rounds:
400 m run
12 wall ball @14#
24 KB swing @44#

Time: 20:41

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.  

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

Monday, 02.06.12

Strength: Back Squat 5x5 @ 85% of 1RM.  
My 1RM is 200# so 85% would be 170#.  I knew there was no way I was going to be able to do 5x5 at 170 so I went with 145#.  I worked on using a narrower stance with my feet straight forward instead of toed out and it made a huge difference! My right knee always has a tendency to turn in and that problem was eliminated by not toeing out.  

Conditioning: 10:00 Ascending Ladder ( 1 of each, 2 of each, 3 of each, as far as you can get):
- Wall Ball
- Pull Ups 


10 Rounds, rx'd




Then I went for a 20 minute run with the Collins brothers as bodyguards.  Well, not really but they ran with me so it kind of felt like it.  We covered approx. 2.2 miles.  After my Saturday run, I woke up the next morning and my right foot was bruised and swollen on the side...I might have over done it today running on it again.  It's pretty sore.  

Monday, 01.16.12

Strength:

Back squat 3-3-3-3-3

135, 155, 165, 175, 175 PR

My previous 3RM PR was 165.  On my fourth set at 175, it was feeling very heavy and I struggled on the last 2, so I decided to stay at 175 for my last set, which actually felt easier than my fourth set.

Metcon:
20, 15, 10, 5 of:
Wall ball 14#
Sit-up
Box jump
7:50 rx

Thursday, 11.17.11

I was feeling a little bit under the weather today so I did what all normal people do when they aren't feeling well - I decided to workout! Did I say normal?

Since yesterday's 930 class made the WOD look so easy and fun, I decided to spend the precious 20 minutes of free time I had today to try it out:

2 Rounds of:
100 Double Unders
75 Wall Balls

I finished in just under the 20 minute cap (18:40).  I really struggled with the wall ball shots.  They made me feel sick(er).  Fun stuff.

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!

9.24.11

This Metcon took 24 minutes to complete 313 total reps.  I think I could have done more reps but because I knew that after after 2 minutes, I would be done with the exercise, I didn't push myself as hard.  I was being lazy! 


Metcon: Move from each station after 2 minute:
-Walking Lunges
-Jumping Pull Ups
-Burpees
-Double unders
-Ring Dips
-Knees to Elbows
-Kettlebell Swings, 44/ 26#
-Sit Ups
-Thrusters, 35/18#
-Back Extensions
-Wall Ball, 20 lbs to 10'
-Rope Climb Ascents, 15 ft



I didn't keep track of reps of each exercise, but I do know I completed 2 Rope Climb Ascents which I'm happy about!  I practically jumped off the rope on my descent from the 2nd climb in order to make the 2 minutes.

Wednesday 9.14.11

I had a chance to watch some of the 2011 CrossFit Games women's competition that was broadcast on ESPN2 today.  So inspiring and motivating!

Two years ago I went and watched the CrossFit Games held at "The Ranch" in Aromas.  The setting was rustic and simple

Look at us now!

Catch the rest of the episodes the next two Wednesdays (Sept. 21 & 28) at 5 pm on ESPN2

METCON: "21's"

For time:
-20 For time:
-20 Double Unders and 1 Sit Up
-19 Double Unders and 2 Sit Ups
-18 Double Unders and 3 Sit Ups
-17 Double Unders and 4 Sit Ups
so on and so forth until...
-1 Double Under and 20 Sit Ups 

13:54 PR - Beat my last time by a big 6 seconds.  Woo hoo!

AND THEN...  Brad talked me into a training workout with the Fairfield SWAT Team!  

We did a partner WOD of:

 

A 300 meter row done concurrently with:

AMRAP in 15:00:

- 3 Burpee Pull Ups

- 6 Wall Balls Me 14#/10', Brad 20#/10'

- 9 Box Jumps (20")

Brad started out rowing while I started in on the AMRAP.  As soon as he hit 300 m we swapped and he picked up where I left off on the AMRAP while I rowed 300 m.  When I hit 300 m we swapped again and so on and so on for 15 minutes.

We came in 1st place!  

TOTAL: 12 ROUNDS + 3 BURPEE PULL-UPS

I had a great time competing with the SWAT dudes!  So, Fairfield PD, next time you have a SWAT call out, feel free to give me a call...