Only click here if you are interested in the minutiae of my training program … this page is mostly for me to log my numbers! (Maxes here)
11/8/13, 9:30am
4×4 bench press @ 50kg (110#)
10-9-8-7-6-5-4-3-2-1 = 12:26
T2B (all strung together!)
DB snatch 35#
wallball 12#
11/7/13, 7am
Front squat
3x 40kg / 3x 50kg / 3x 60kg / 3x 70kg / 1x 75kg / 1x 80kg / 1x 85kg (187#)
*no pain in hammy! felt it in 2nd and 3rd reps of 70kg
10 Rds = 12:23 (did I do 11 rounds? possible)
2 thruster @95#
5 chinups
10 ball slams 20# (tried 40#, felt it in the hammy)
11/5/13, 6am
3RM power clean 125# (not 3rm)
*favoring hammy, tried not to, fatigued on last rep of 4th set
4 Rds = 9:33
20 goblet lunges w/ 16kg kb
15 kbs (russian)
:30 left plank, :30 right plank
11/4/13, 6am
3×5 back squat 115-115-135#
WOD = 15:53
400m row
45 db thruster 20#
45 pullups
45 ball slams 20#
400m row
11/3/13
1 mile beach run
11/1/13
Bench Press
3×5 @ 95#
Split Jerk
2×3 @ 95 / 2 @ 115 / 3×1 @ 135
4 Rds (supposed to be 5, hammy fatigued)
20 wallball
10 t2b (rip = k2e)
5 hang clean 115#
10/31/13
4×10 front rack barbell lunges 55-75-75-85#
8 Rds = 6:40
1 snatch @ 55#
3 triple lateral bar over burpees
:30 rest
10/29/13
3×5 DL @ 95#
Rehab exercises: dead bug + bridges
10 Rounds = 12:46
3 strict chinups (kipped rds 4-10)
10 tricep pulldowns
60 single unders
10/28/13
Back Squat 3×5 @ 85#
4 x 4 Minute rounds
1 Minute at each station, complete given reps, if unable to complete given task in allotted time mark a penalty
20 Kettle bell swings 12kg
20 Step ups 20″
20 Pull Ups
20 Russian Twist with 30# DB
1 minute Rest between rounds
*for every penalty assume 5 burpees to be completed during the rest = 10 burpees (pullups… riiiiip)
10/26/13
2 hours beach football
10/25/13
3×6 – 55# back squats + 1×6 front squats
5×6 – 65# push press
12 min AMRAP = 6+
7 hang clean 55#
10 toes 2 bar (rip … sub ring rows)
20 air squats
10/24/13
PT: thera band walks, 1-legged bridges, prone hammy curl
10/21/13
1.5 mile beach run (jog + sprint + walk)
10/16/13
Mobility
10/15/13
PT
1 mile run on beach
10/14/13
2 rounds of:
3 min amrap:
Wall Ball 14# 62/48
2 min rest
3 min amrap:
Single unders 315/330
1 min rest
3 min amrap:
DB Thrusters 12# ea 42/28
2 min rest
10/12/13
Cathedral Lake Hike – 6.4 miles rt, 2,000 ft elevation
10/11/13
Ute Hike – 1.9 miles rt, 1,000 ft elevation
10/10/13
WOD = 7:58
10- KB Snatches at 8kg
20- Pull Ups
30- Step Ups 20in
40- Kettle Bell Swings at 8kg
30- Step Ups 20in
20- Pull Ups
10- KB Snatches at 80kg
40 lunges
10/8/13
12 minute AMRAP = 3 + 40
20 (steps) Single Arm KB Overhead Walking Lunges (right) 12kg
15 Toes 2 bars
20 (steps) Single Arm KB Overhead Walking Lunges (left) 12kg
15 Hand release Push ups
10/7/13
1 mile beach run
10/3/13
1 mile beach run
10/2/13
10# KB warmups
“Jackie” = 8:59
1000m Row
50 Thrusters 15lb bar (ha)
30 Pull Ups
9/30/13
6 Rounds for Time = 24? mins
400m row
10 ring pushups
15 stepups 20″ box
9/26/13
3×10 slow step-ups 20″ box
4 Rounds
1 min rowing – 20 cal/300m/per
15 ring dips unbroken – purple band; broke last set
9/25/13
10 mins rowing / 1 min on / 1 min off = 1400m (no pain)
125 walking lunges = 3:51
9/23/13
10 Rounds for Time, Rest 30 sec between rounds = 11:58
14 step-ups, 24 in box
:45 airdyne (1 leg)
9/21/13
1 hr beach football
9/19/13 FIRST WORKOUT BACK!
rope climbs + strict pullups
40 pushups
20 ring rows
40 lunges 10# kb
30 pushups
10 ring rows
40 lunges 10# kb
= 11:59
8/6-9/19 OFF/injury
8/5/13
80-minute hot bikram vinyasa combo yoga. Torn hamstring.
8/4/13
walking around the fair
8/3/13
9:30am WOD: partner 10-1 Deadlift 205#, plyo pushups on 45# plate, KBS 53#, abmat situps (20-1)
ring dip skill work
5.5 miles biked
2 hours volleyball 2s
8/2/13
14 miles biked
Noon Gym:
Deadlift 5×135-5xd135-5xd205-5xd225-3×295-1×305-1x325F
Strict Press 5×45-5×75-3×95-2×105-1x110F
Back squat 5×135-2×205-2×225-1×245-1x255PR!-265FAIL
8/1/13
60-minute hot vinyasa bikram combo
7/31/13
2 hrs sand vb – drills + 2s
7/30/13
5:30pm WOD = 3 Rounds = 162
1 min ME Front Squats 115# ~15
1 min ME HSPU ~4
1 min ME KBS 53# ~22
1 min ME Pull-ups ~15
*Rest 1 minute after each round.
7/29/13
80-minute hot vinyasa bikram combo yoga
7/28/13
14 miles biked
1.5 hrs sand vb – 2s
7/27/13
Front Squat 135×5 / 155×5 / 165×5 / 165×3
AMRAP 10min = 4
5 pistols/leg
10 paralette pushups
15 KBS 53#
7/26/13
60 minute hot vinyasa bikram combo yoga
5pm LIFT
Deadlift deficit 5×185 / d 5×225 / 5×225 / 3×275 / 1×305 / 315f
Strict Press 45×5 / 75×5 / 95×5 / 105×2 / 110f
Back squat 135×5 / 155×5 / 185×5 / 215×3
7/25/13
11 miles biked
1 hour sand football
7/24/13
2 hrs sand vb – drills + 2s
7/23/13
80-minute hot yoga – vinyasa bikram combo
7/22/13
90-minute Bikram yoga
7/21/13
90-minute Bikram yoga
7/20/13
Shopping … haha
7/19/13
Travel
7/18/13
OFF
7/17/13
2 hrs sand vb – drills & 2s
7/16/13
60-minute vinyasa yoga
7/15/13
Aspen CrossFit!
3×10 back squat 135-185-205
5 Rds = 9:48
10 press @65#
15 KBS 24kg
1.5 hrs vb – 2s
7/14/13
60-minute yin yoga
2 hrs sand vb – 2s
7/13/13
2 hrs sand vb – 2s
7/12/13
Strict Press 5×3 = 65-85-95
15-12-9-12-15 = 4:48
Wall Ball 16
Sumo Dead Lift High Pull 65
Rest 5min
1600M Row
7/11/13
11 miles biked
Beach football
7/10/13
2.5 hrs sand vb – drills & 2s
7/9/13
5 rounds for reps/calories = 215
30 sec. ME Airdyne or Row ~12
30 sec. Rest
30 sec. ME KBS 53 ~15
30 sec. Rest
30 sec. ME Hand Release Pushups ~16
30 sec. Rest
Rest 3-5 Min
3×15 GHD Sit ups
3×15 Hip Ext.
7/8/13
Deadlift 5×135 / 5×185 / 5×225# / 4×275 / 1×315
Behind the neck snatch grip press 5×45 / 5×65 / 3×75 / 2×75
Front Squat 5×135-5×165-4×155-3×135 (form/mobility)
7/7/13
2 hours sand vb 2s
7/6/13
Biking around town
7/5/13
Biking around town
Deadlift (deficit)5×135# / (d)5×185# / (d)5×235# / 3×285#
Strict press 5×65# / 5×75# / 3×85# / 2×95#
Back Squat 135-185-205-225
7/4/13
Yeah right.
7/3/13
60 minute vinyasa yoga
2 hrs sand vb – skills & 2s
7/2/13
530pm OLY:
Deadlift 2x (deficit)5×135# / (d)5×185# / (d)5×235# / 3×285#
Behind the neck snatch grip press 5×45# / 2x 5×65# / 5×75# / 3×75#
Back Squat 2x 135-185-205-225
7/1/13
5 Min AMRAP 4 + 10
10 Back Squats 115#
5 Chest To Bar Pull Ups
Rest 1 Min
5 Min AMRAP 3 + 7
5 strict press 85#
10 Push Ups
Rest 1 Min
5 Min AMRAP 4 + 10
10 KBS 53#
5 air squat pull ups
6/30/13
30 minutes football tossing in the sand (**note: foot hurt)
6/29/13
15 miles biked
6/28/13
3 hours sand vb – 2s
11 miles biked
6/27/13
1 hour sand football
6/26/13
2.5 hours sand volleyball – class (skills + 2s)
6/25/13
90-minute hot dayton yoga
6/24/13
OFF
6/23/13
2 hours sand volleyball – 2s
13 miles biked
Gym Skillz – ring dips, muscle up progressions, strict pullups, wall walks + rolling out
6/22/13
3 miles biked
6/21/13
3 hours sand volleyball – 3s
Roll out
5×5 strict press 95#
Squat skill work + 3×3 OHS 115#
6/20/13
11 miles biked
1 hour sand football
6/19/13
90 minute Dayton method yoga
6/18/13
530pm OLY … deadlift + front squat
6/17/13
OFF
6/16/13
3 miles biked
Rock climbing
6/15/13
OFF
6/14/13
3 hours sand volleyball
OH Squat + Roll out
6/13/13
530pm OLY: deadlift, behind the neck press, front squat
1 hour sand football
6/12/13
90 minute dayton method hot yoga
6/11/13
90 minute dayton method hot yoga
6/10/13
60 minute vinyasa yoga
6/9/13
11 miles biked
3 hours sand volleyball
6/8/13
11 miles biked
6/7/13
11 miles biked
3 hrs sand volleyball
5pm Gym: roll out + Deadlift deficit 5×135, 5×155 regular 3×185-2×225-1×275-315-325PR!-330FAIL
6/6/13
OFF
6/5/13
YAS – 30 min spin + 30 min yoga
6/4/13
5:30pm OLY:
1+1 snatch + hang snatch 2 @ 55-75-85×2
clean + jerk 2 @ 85-105-115×2-135×3
complex: clean + push press + push jerk with 2 second hold in dip @ 95-105-115-115-115
front squat 2 @ 125-155-175
6/3/13
6am: 5×1 Front Squat = 135-155-175-195-205-215F
4 Rds ME w/ rest between each:
:30 airdyne
25 KB swings @53#
6/2/13
2 hrs volleyball
6/1/13
Bbball game
5/31/13
5:30pm OLY snatch + clean & jerk + front squat
5+ miles biked
5/30/13
6am: Push Jerk 3-3-2-2 = 95-105-115-125
4 rounds = 10:03
1 Rope Climb
4 Power Cleans 135#
:30 airdyne
5/29/13
60 minute vinyasa yoga
5/28/13
5:30pm OLY
1+1 snatch + below the knee hang snatch @ 55-65-75-85×3-90×3
2+1 clean + jerk @ 85-105-125-135
snatch pull @ 65-85-105×2-125×2
back squat @ 125-170×2-205×2-220
5/27/13
9am: Partner Murph = 24:26
1000m+ row
50 pullups
100 pushups
150 squats
1000m+ row
5/25 & 26
OFF, biking, ocean playing
5/24/13
noon = 2×3 power clean 145-155-160 … 1 rep: 165 – 175 (full clean) NEW PR!!!
4 rounds not for time
10 ring rows feet on box
10 kb walking lunges 35#/ea
10 25# back extensions
5/23/13
6am WOD = 8:16
15 Strict Press 85# (11F)
30 Burpees (no jump)
15 Push Press 85#
20 Burpees (no jump)
15 Push Jerk 85#
10 Burpees (no jump)
Tabata squats w/ iso hold
5/22/13
6pm “DT” = 6:11
5 Rounds
12 Deadlifts 105#
9 Hang clean
6 Shoulder to OH
5/21/13
5:45am (yeah that’s right): 60 minute hot vinyasa yoga
5:45pm 2 hours sand volleyball (2s)
5/20/13
6am: Front Squat 3×2 = 125-145-175
2 rounds for time = 15:01
10 Snatch (squat)- 85#
30 up downs
10 Clean & Jerk (squat) same weight
20 up downs
10 deadlift – same weight
5:45pm: 60 minute hot vinyasa yoga
5/19/13
1.5 hours sand volleyball (4s)
5.5 miles biked
60 minute hot vinyasa yoga
75 minute hot restore yoga
5/18/13
60 minute hot fusion yoga
3 miles biked
washed car (isn’t that supposed to burn calories?)
5/17/13
60 minute hot vinyasa yoga
5/16/13
5:30pm:
9 minutes EMOM
115# clean & jerk
2 HSPU (kipping, mostly fails)
5 min rest
9 min AMRAP = 6 + 2
3 strict pullups OR 9 butterflies
6 OHS 65#
9 DL 65#
*1pm chiropractor visit
5/15/13
6am:
Bench Press 5×2 = 85-95-105-115-125
4min AMRAP = 2 + 10 + 8
10 Strict Press 65#
20 KBS 28#
Rest 2min
4min AMRAP
10 Push Press 95# = 3 + 10 + 13
20 KBS 28#
Rest 2-5min
800m Row = 3:02
5/14/13
travel / OFF
5/13/13
90 minute bikram yoga
5/12/13
travel / OFF
5/11/13
2 games beach football
11 miles biked
5/10/13
Off (foot pain)
5/9/13
OLY 5:30pm: Shankle Complex [1 Clean DL + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks] x 5 = 85-105-115-125-135-145
Bball game!
5/8/13
60 minute hot yoga
60 minute core restore
5/7/13
5:30pm OLY
Snatch Complex (snatch pull-RDL-below-the-knee snatch-snatch balance-overhead squat): 55#-65-65-75-85-85-95
Clean & Jerk Complex (deadlift-clean-front squat with 3 second hold-push press-push jerk with 2 second hold in the dip): 85#-95-105-115-125-135-145F(push press)
Back squat 2 @ 175# / 2 @205 / 1 @ 225# / 1 @ 225#
5/6/13
60 minute hot vinyasa
5/5/13
60-minute hot yoga
5/4/13
1 hour football
11 miles biked
5/3/13
60 minute restore yoga
5:30pm: 8 minutes EMOM 85# snatch + 3 pushups
OLY:
Snatch 2@55#/2@75/1@85/1@95/1@105F
Clean & Jerk 2 @85/2@125/1@135/1@145/1@155/1@160F (jerk)
5/2/13
OFF
5/1/13
6am: Bench press 5-5-3-3-2 = 85-95-105-120-125
2 Rounds Tabata = 301
85# deadlift 11/10
Row for calories 46/44
16# Wallball 8/8
4/30/13
In Teams of 2 complete As fast as possible = 36:08
100 Step-ups, 24 inch box
100 Ring rows
100 Kettlebell swings, 1 pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Back extensions
100 Wall ball shots, 20 pound ball
100 Pushups
150 Double unders/Russian KBS
60 minute hot vinyasa
4/29/13
6am: Back Squat 5-5-3-3-2 = 125-155-175-195-215
3 Rounds = 11:17
400 m row
10 pushups
15 KBS 16kg
12 pullups
3 x 10 back ext / 3 x 1 min plank
4/28/13
2 hours volleyball
11 miles biked
4/27/13
1 hour football
30 mins volleyball
4/26/13
60 minutes hot yoga fusion
5:30pm OLY
Snatch 3-2-2-1-1 = -55-75-85-90-95
Clean & Jerk 3-2-2-1-1 = -85-125-135-140-150F
Front squat 3×2 = 125-155-175
4/25/13
OFF (does walking in 6-inch heels for 5 hours count?)
4/24/13
6am: 3×5 Press: 65-75-85-90-90
4 Rds = 8:43
10 Push Press 75#
15 step ups 24″
15 toes to bar (stringing more and more together! yay!)
4 mins HSPU practice + holds
4/23/13
60 minute hot vinyasa yoga
4/22/13
6am: 5×3 Front Squat @ 175#
4 Rounds = 11:09
10 DL @ 125#
20 air squats
400m row
60 minute hot yoga pilates
4/21/13
2 hours volleyball (4s)
3 mile bike
60 minute restore yoga
4/20/13
2 hours football
11 mile bike
4/19/13
6am: 5×2 deadlift = 125-215-225-245-265 / 1 @ 295 / 1 @ 305# / 1 @315# PR!!!!
5 Rounds = 10:15
30 16kg KB swing
8 pistols/leg (my leg was behind, not front)
7am OLY:
Snatch = 2 @ 55 / 2 @ 75 / 2 @ 85 / 90 / 95
Clean & Jerk = 2 @125 / 2 @ 130 / 135 / 140
Front Squat = 2 @125 / 2 @ 145 / 2 @ 165 / 175 / 185
4/18/13
OFF
4/17/13
6am: Push Press 5×2 = 85-105-115-125-135#
Row 2k
2x:
50 Sledge Hammer Swings
30 GHD Sit ups
4/16/13
6am: Tabata: 20sec on 10sec off for 8 Rounds = 327
Thrusters, 45lb Bar = 9
Rest 1min
Russian KB Swings 35# = 9
Rest 1min
Diamond Push Ups = 5
Rest 1min
Air Squats = 17
10 min of quality work = Shoulder Touches + 30 Hollow Rocks + L-position Hangs from rings
5:30pm OLY
Snatch 2 @55# / 2 @ 75# / 85# / 95#
Push Jerk 2 @75# / 2 @105# / 2 @ 125# / 135# / 145#
Clean Pull 2 @ 125# / 2 @ 155# / 3 @ 160#
Back Squat 2 @ 105 / 2 @ 155 / 2 @ 175# / 205# / 225#
4/15/13
6am: Back Squat 3×3 = 185-205-215#
3 Rounds for Time = 8:08
10 Reps Anyway overhead AHAP = 105# OH Squat
10 Box Jumps 30/24 = 30″ step ups
4/14/13
3 miles biked / 1.5 hours weeding / OFF
4/13/13
1 hour football game
11 miles biked
4/12/13
5:30pm OLY:
Snatch: 2 @ 55# / 2 @ 75# / 1 @ 85# / 1 @ 95#
Clean & Jerk: 2 @ 85# / 2 @ 135# / 1 @ 145# / 1 @ 155# PR!
Snatch pull: 2 @ 75# / 1 @ 95# / 3×1 @ 105#
Front squat: 2 @ 105# / 2 @ 165# / 2 @ 175# / 2 @ 185# / 1 @ 195#
4/11/13
6am: Injured Foot Kelly = 24:24
5x
400m ROW
30 Wall Ball 16#
30 KBS 35#
4/10/13
4:30pm:
Power Clean 3×3 = 125#-145#-155#
3min AMRAP Handstand Push ups = 6 w/ 1 ab mat; 1 minute hold
rest 2min
8min AMRAP, Turkish Get ups AHAP alternating sides = 28 w/ 35#
Rest 2min
3min AMRAP Knees to Elbows = 34
4/9/13
5:30PM OLY
Snatch 3 @ 55# / 3 @ 75# / 3 @ 85#
Clean & Jerk: 3 @ 105# / 1 @ 125# / 135# / 145# / 1 @ 150# New PR!
Front Squat: 2 @ 100# / 2 @ 155# / 1 @ 195#
4/8/13
OFF
4/7/13
4 hours skiing + bowl hike!
4/6/13
4 hours skiing
4/5/13
@8am in ASPEN!
OH Squat 3 reps at 95-115-125-135
EMOM 10 minutes; score = 111
3 – 135# clean & jerk
# of situps for rest
3 hours skiing
4/4/13
6am: CF 13.5 = 58 reps
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed
4/3/13
60 minute hot yoga
60 minute hot restorative yoga
4/2/13
6am OLY:
Clean Pull = 1×4 85# / 2×1 125# / 2×1 135# / 1×1 145# / 4×1 155#
Jerk = 2×2 85# / 1×2 105# / 1×2 115# / 1×2 125# / 1×1 135#
Back Squat = 1×4 125# / 1×2 175# / 1×2 195# / 1×2 205# / 1×2 225#
2×12 GHD back extension
4/1/13
6am: Overhead Squat 5×3 = 85-95-105-115-125F(1)
WOD = 10:28
50 OH Walking Lunges 25#
50 Chest 2 Bar pull ups
50 KBS 16kg
50 abmat sit ups
3/31/13
60 min Core Restore yoga
3+ miles biked
3/30/13
1 hour sand football
3/29/13
OFF
3/28/13
4 rounds of:
10 strict press 95#
8 pulls for watts = max 460
—
3 x 30 seconds weighted planks 25#
3×10 weighted Push ups 25#
3/27/13
Open WOD 13.4
AMRAP 7 minutes = 77
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
2 T2B
3/26/13
6am: WOD
1 minute on 30 seconds off for 7 minutes of: = 130
KB Swings 1.5 pood
1 minute rest
1 minute on 30 seconds off for 7 minutes of: = 52
Burpee Pull ups (no jump)
60 minute hot fusion yoga
3/25/13
6am: Deadlift 5×3 @ 125-175-195-215-235
Bent over Row- 2×10 @ 55#
5 rounds = 11:23
5 Power Cleans /105
200m row
20 KBS 44#
3/24/13
2 hours competitive sand volleyball
12 miles biked
3/23/13
10am: CrossFit Games Open WOD 13.3 = 240 reps
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target) at 6:39
90 Double-unders at 9:56
30 Muscle-ups 0
1 hour sand football game
3 miles biked
3/22/13
Off
3/21/13
6am WOD:
4min AMRAP
10 clapping pushups
30 rower pulls at 10
Rest 2min
4min AMRAP
20 Kb Swings 36
30 rower pulls at 10
Rest 2 min
100 partner ball slams alternating between 15# and 20# every 10 reps = 2:36
3/20/13
7am: Push Press 5-5-5 = 115-125-130
“Amanda” (not Rx) = ?
9-7-5
Muscle Ups (muscle up progression)
Snatch 85# “Full”
60 min Restore Yoga
3/19/13
5:30pm Oly:
Hang snatch
Clean Pull 125# / 155#
Front Squat
60 minutes hot yoga
3/18/13
Power Clean 5-5-5 = 125-140-150
5 Min AMRAP = 4 + 4
10 Single arm Kb Power Snatch 53/36
5 Burpee Pull Ups
Rest 1 Min
5 Min AMRAP = 4
10 Back Squats 155/115
5 Chest To Bar Pull Ups
Rest 1 Min
5 Min AMRAP = 3 + 4
5 Ground To Overhead 155/115
10 Push Ups
3/17/13
Biked 3 miles
3/16/13
1 hour football game
5 miles biked
3/15/13
Open WOD 13.2 = 308
AMRAP 10
5 shoulder to OH 75#
10 deadlifts 75#
15 step ups
WOD 2:
Power clean 5×5 = 125-135-135-140-145
4 Rds = 3:10
6 pistols
8 hang snatch 65#
3/14/13
EMOM Jerks 125#
3 Rds = 4:23
30 russian twists 25#
30 sledgehammer strikes
3/13/13
60 minute hot yoga
60 min restorative yoga
3/12/13
off
3/11/13
60 minute boxing
3/10/13
1.5 hours sand volleyball
11 miles biked
60 minute Core Restore yin yoga
3/9/13
1 hour sand football game
13 miles biked
60 minute hot vinyasa yoga
3/8/13
60-minute hot vinyasa yoga
3/7/13
CrossFit Open 13.1 = 150
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs (FAILED here 🙁 …)
10 burpees
Max rep Snatch, 210 / 120 lbs
3/6/13
45 minute vinyasa
3/5/13
70-minute yin yoga
3/4/13
45 minute vinyasa
CrossFit Balboa:
Skill Work: Double Unders, spend 10 minutes then… 2 minutes max reps double unders = 121
15 Minute AMRAP = 5+5
12 weighted step ups (25 ea hand)
15 Pushups
18 KB Swings AHAP = 24KG
*OTM perform 5 Hollow Rocks
3/3/13
1.5 hours sand volleyball
15 miles biked
3/2/13
1.5 hours pickup basketball
10 miles biked
3/1/13
@ CrossFit Newport Beach:
Power Clean 1RM = NEW PR! 160#
AFAP = 6:23
500m row
50 Kbl swings 53/35
30 Toe 2 Bar
2/28/13
60 minute hot Vinyasa
2/27/13
CrossFit Newport Beach
Press 1-1-1 = 75-85-95
EMOM 12 @85# (should have gone heavier, double reps last 2 rounds)
Snatch
3 burpees
2/26/13
CrossFit Newport Beach
Oly (70 mins):
Snatch 5×3 @ 55-65# (patient elbow extension practice)
Clean & Jerk 3 @ 115#, 1 @ 125#, 1 @ 135#
Front Squat 1×2 @135#, 1×2 @155#, 3×1 @175#
WOD: 30-20-10 wallball/pullups = 6:52
2/25/13
90 minute slow vinyasa
2/24/13
OFF
2/23/13
OFF
2/22/13
Casual biking
2/21/13
85-minute vinyasa
2/20/13
1 hour basketball
2/19/13
1000M row
7×2 Snatch-grip deadlifts + hang snatch @75#
60 KBS
2/18/13
2/17/13
6 mile leisure bike ride
2/16/13
3 mile beach run
2/15/13
3 mile beach run
2/14/13
45-minute EMG Live hotel room vinyasa
2/13/13
1 hour boot camp with coworkers
2/12/13
Traveling Indy
2/11/13
30-minute walk, airport walk, airport yoga
2/10/13
60 minute hot fusion
60 minute core restore
2/9/13
For Time = 21:12
30 Calorie Row,
15 Turkish Get-ups (35/18),
30 Hollow Rocks,
30 180 Squat Jumps Over Barbell,
30 Barbell Good Mornings,
400m Run,
30 KB Snatch (35/18, 15 per arm),
400m Run,
30 Barbell Good Mornings,
30 180 Squat Jumps Over Barbell,
30 Hollow Rocks,
15 Turkish Get-ups,
30 Calorie Row
2/8/13
Off
2/7/13
Oly:
Snatch 2@55#, 2@65#, 2@75#, 2@85#, 1@90#, 4×1@85#
WOD = 14:21
3 Rounds of “Kelly”:
400m Run
30 Box Jumps 24″ step-down
30 Wall Balls 12#
2/6/13
60 min hot vinyasa
2/5/13
30 minute beach run
Press 5 @60, 1@ 70, 1 @ 80, 1 @ 90, 1 @95
Handstand pushups. 2×4 (2 ab mats, kipping) + 2×2 (1 ab mat, kipping)
WOD 21-15-9 = 8:46
Front squat (85)
Burpee,
Pull-up
1/31 – 2/4/13
Driving, moving, unloading, shopping, beach walking
1/30/13
2 hours skiing
Packing for time?
1 hour basketball game
1/29/13
1 hour skiing
Packing for time?
1 hour basketball game
1/28/13
Pre WOD Death by (more than) Bodyweight DL = 11 rounds @ 175#
WOD Tabata What?
Bottom to Bottom Squats = 14
Burpees = 4
Lateral plate Jumps = 10
Double Unders = 15
Post WOD 100 weighted Situps
1/27/13
60 min hot yin
1/26/13
3 hours skiing (BOWL HIKE!)
1/25/13
75 minute hot fusion yoga
1/24/13
75 minute yin yoga
1 hour skiing
2 hours pickup basketball
1/23/13
90 minute Bikram yoga
2 hours skiing
1/22/13
60 minute Bikram yoga
1/21/13
Sick
1/20/13
1 hour skiing
60 minute hot yin yoga
1/19/13
90 minute Bikram
1/15-1/18 Travel 🙁
1/14/13
60 minute hot vinyasa yoga
Pre WOD 3-3-3-3-3 Front Squats = 135-145-155-175-195(1)
WOD For Time = 12:50
Row 1K
100 Ring dips (purple band)
10 Power Cleans @115#
Post WOD 100 Unbroken Abmat Situps
1/13/13
4.5 hours skiing
1/12/13
5.5 hours boarding
1/11/13
5.5 hours skiing
1/10/13
75 minute hot vinyasa yoga
1 hour boarding
1/9/13
Pre WOD 5-5-5 Push Press @ 80% = 115#
WOD EMOTM for 15 Min
3 Hang Squat Cleans 1 @ 115, 6 @125, 8 @ 135#
Post WOD 50 Partner Medball Situps
1 hour boarding
1.5 hours Oly seminar (clean + jerk)
1/8/13
1 hour boarding
Pre WOD 3-3-3-3-3 Snatch 55-65-75-85
WOD 5 Rounds for Time = 12:19
10 T2B
10 Power Snatch (75/55)
10 Wallball (20/14)
2 hours pickup basketball
1/7/13
4 hours coaching
1 hour skiing
1.5 hours olympic lifting seminar (snatch work)
1/6/13
1 hour boarding
60 min hot yin yoga
1/5/13
1 hour skiing
1/4/13
1 hours skiing
Detailing a car for time … 2 hrs
1/3/13
4 hours skiing
1/2/13
100 Partner Medball Situps@ 10#
WOD 6 Rounds for time = 22:24
24 Squats
24 Pushups
24 Walking Lunges
50 DUs
1/1/13
1.5 hours skiing
12/31/12
Max situps 4 mins = 128
7 Rds = 14:15
7 DL @155#
7 KBS @ 24#
7 burpees
21 Doubleunders
4 min plank
1 hr skiing
12/30/12
1.5 hours skiing
12/29/12
2 hours skiing
12/28/12
travel
12/27/12
90 min Bikram yoga
12/26/12
2 hrs bouldering
12/25/12
2 hrs rock climbing
12/24/12 (travel)
3 hrs coaching
12/23/12
3 hours skiing
12/22/12
60 minute hot fusion yoga
1.5 hours skiing
12/21/12
2 hours skiing
60 min easy vinyasa yoga
12/20/12
4 hours coaching
2 hours skiing
2 hours pickup basketball
12/19/12
Pre WOD 2-2-2-2-2-2-2-2-2-2 Zercher Squats = 165-175-185-195-205-215
WOD AMRAP 15 = 10+3
7 Pullups
9 Pushups
12 Box Jumps 24″
2 hours skiing
12/18/12
40 Turkish Get Ups = 16kg –> 40#
WOD Max reps in 5 Minutes = 16
Squat Clean & Jerk (Push or Split) @125#
2 hrs pickup baskebtall
12/17/12
4 hrs coaching
1 hr ski
90 minute Bikram
12/16/12
60 min hot yin
12/15/12
OFF
12/14/12
3 hrs ski
Pre WOD 3-3-3-3-3 Press = 85#
WOD For Time = 6:55
12-9-6-3 Thrusters (65#)
3-6-9-12 Shoot Thrus
Post WOD 50 Russian KB Twists 16kg
12/13/12
90 mins pickup bball
12/12/12
Pre WOD 2-2-2-2-2-2 Back Squat = 185-205-215-225-235F
WOD AMRAP 15 = 4
12 Push Press (95#)
12 KBS (24)
12 Burpees
12/11/12
Pre WOD 100 mountain climbers = 3:42
WOD 5K row = 22:27.5
Post WOD 2 x 3 min plank
2.5 hrs pickup basketball
12/10/12
Pre WOD Death by Ring Dips = 16 (purple band)
WOD 5 Rounds for time = 12:40
7 DL (185)
30 Squats
7 HSPU (2 abmats/kipping)
Post WOD 50 T2B
12/9/12
Skiing!!
12/8/12
60 min hot fusion yoga
12/7/12
OFF
12/6/12
Pre WOD 3-3-3-3-3-3-3 Deadlift = 185-215-225-235-245-255-265
WOD 4 Rounds* = 3 rds + 48 DU
50 Doubleunders
15 Slamballs (30#)
*7 minute time cap
12/5/12
8-8-8 Front Squat 125-145-165
WOD AMRAP 16 = 10 +23
5 K2E
10 Box Jumps (24/20)
15 DB Push Press (25/20
Post WOD 50 V-Ups
12/4
2 ski runs!
Pre WOD 5-4-3-2-1-1-1 Press = 55-75-85-95-105F–
WOD 3 Rounds for Time = 6:15 Rx + 24in box
12 Burpee Box Jumps
6 Thrusters (115/85)
Post WOD Tabata V-Sit Holds
60 min hot Vinyasa yoga
50 min pickup basketball
12/3/12
Pre WOD Tabata Handstands
WOD AMRAP 14 = 4+5
5 Clean & Jerks (125#)
10 Pushups
15 Speed Skaters
20 Double Unders
12/2/12
OHS 3-3-2-2-1-1 = 55-95-105-115-125-135<–ties old PR
AMRAP 8 min = 4+1
4 HSPU
8 Med Ball Clean 20#
8 GHD situps
60 min hot yin yoga
12/1/12
OFF (walk down Rio Grande)
11/30/12
Partner WOD (so I did 50/ea) = 32:39
100 Wallball (16#)
100 Slamballs (30/20)
100 Situps
100 KBS (24/16)
100 Pullups
100 Ring Dips (purple band)
100 Lunges L/R=1.. porque, non?
100 Pushups
100 Squats
100 Burpees!
60 min nourishing yoga
11/29
60 mins Oly skills
Hang power snatch 5×3 = 55-75-85-95-105(1) <– ties old PR
Muscle-up skill practice 20 mins
2 hours pickup basketball
11/28
20 Turkish Get-Ups 12kg kb
WOD 40-30-20-10 = 20:21 rx
Goblet Squat & Press (straight out)
KB Lunge Pass Thrus (L/R=1)
KB Swings
(16/12)
Post WOD 50 Partner Medball Situps = 10#
11/27/12
Deadlift 7×1 = 225-245-265-275-285-295F-295F
WOD AMRAP 8 = 6 +11 @16#
8 Wallball (20/14)
8 Burpees
50 GHD Back Extensions
2 hours pickup basketball
11/26/12
OFF (hike to cut tree)
11/25/12
Hot Yin Yoga + Rio Grande walk
11/24/12
Hot Fusion Yoga 60 mins
11/23/12
Pre WOD 30-60-90-60-30 seconds of Situps & Flutterkicks
WOD For Time = 12:57
50 Doubleunders
4 Rounds of:
12 Deadlifts @105#
9 Hang Power Cleans
6 Push Jerks
50 Doubleunders
11/22/12
Thanksgiving team WOD
11/21/12
90 minute Bikram yoga
11/20/12
3-2-2-1-1-1 Back Squat 135-185-205-225-235
WOD Cindy “Spiced” = 17:20
10 Rounds for Time
5 C2B Pullups (5 rds pullups / 5 rds ring dips w/ purple band)
10 Clapping Pushups
15 Jumping Squats
Post WOD 50 V-Ups
Hot Vinyasa yoga 60 mins
2 hours pickup basketball
11/19/12
3-3-3 Press 75-85-95F
WOD “Dead Fran” = 10:02
21-15-9
Deadlifts (225/155)
Pullups
THEN 100 Abmat Situps
11/18/12
Snatch ladder (EMOM w/ 20 DU buy-in) 105#F + Muscle-up skills
11/17/12
Hot Fusion yoga 60 mins
Hot Yin yoga 60 mins
11/16/12
3-3-3 Power Clean 125-135-145
3-3-3- Squat Clean 135-145(2)-145(2)
WOD AMRAP 12 = 16+9
7 Medball Cleans (20/14)
7 Box Jumps (24/20)
PostWOD 100 4-ct Flutterkicks
11/15/12
Oly Skills – 60 mins
2 hours pickup basketball
11/14/12
2-2-2-2-2 Push Jerk = 115-125-135-145F-145F
WOD 5 Rounds for Time = 12:54
20 Burpees
20 KBS at 16kg
PostWOD 2×2 Min. Plank w/ 30 sec rest
11/13/12
Hot Vinyasa 60 mins
2 hours pickup basketball
11/12/12
3-3-3-3-3 Sumo Deadlifts = 205-215-225-245-265(1)
WOD Christine = 3 Rounds for Time = 12:01
500 meter Row, 12 Bodyweight Deadlifts (155#), 21 Box Jumps at 20
11/11/12
CrossFit skills: light snatches, “appetizer WOD”, muscle-up progressions
11/10/12
Hot Yin Yoga 60 mins
11/9/12
Partner WOD
11/8/12
Oly skills w/ PVC – 60 minutes
2 hours pickup basketball
11/7/12
Pre WOD 500 Single Unders for Time 3:28
WOD “Randy” 3:48
75 Power Snatches for Time
Women’s Rx 55lbs
Post WOD 50 Partner Medball Situps
11/6/12
Vinyasa 60 mins
2 hours pickup basketball
11/5/12
Pre WOD Max Pullups in 4 Minutes 38 🙁
WOD “Wilmot” 20:56
Six rounds for time of:
50 Squats
25 Ring dips
Post WOD Max plank 1:22
11/3/12
Hot Fusion 60 min yoga
Hot Yin 60 min yoga
11/2/12
Pre-WOD 5-5-5-5-5 Front Squat 115-125-135-145-155
WOD 100 Push Press for time (95/65) 7:56?
Every 2 Minutes stop and do 5 Front Squats
Post WOD Accumulate 2 Minutes in an L-Sit on Parallettes 🙁
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