This Week

Monday

Nancy (20:43; beat my old time, but my OHS are still very slow)

Tuesday

4 rounds:
- 30 Abmat Sit-ups
- 20 Good Mornings

9:01

Wednesday

2 rounds:
- 800M Run
- 10 Renegade Man Makers @ 30 lb dumbells

14:34

Thursday

Rest

Friday

JT

15:something

Last week:

Monday

Back Squat 10×3 (215)

Tuesday

5 Rounds:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Front Squats
- 3 Push Jerks

@115 (16 something)

Wednesday

Shoulder Press Max Effort x 5 (115)

then tabata row

Thursday

10-8-6-4-2
- Hang Power Cleans
50-40-30-20-10
- Sit-ups

@ 115 (8:43)

Friday

AMRAP 20:
- 5 HSPUs
- 10 Pull-ups
- 15 Walking Lunges

8 rounds (shoulder strength slowly coming along)

This Week:

Tuesday

Front Squat 5×3 @ 155
Press 5×3 @ 95

Then

21-15-9

Pullups, Wall balls

3:34

Wednesday

“Juicy”
2-4-6-8-10-8-6-4-2
-Thrusters
-Pull-Ups

8:38

Thursday

Swim

200 m warm up, then

1o X 50 m sprint

Friday

21-18-15-12-9-6-3
-Power Snatch, m-65 w-45
-Double Under
-Box Jump

15:something (4 min better than old time)

Filthy Twisted Fifty

50 box jumps (24 inch)

50 jumping pulls ups

50 KB swings (1.5 pood)

50 Walking Lunges

50 KTE

50 Push Press

50 GHD Back extensions

50 Wall balls

50 Burpees

50 Double unders

*every time you take a rest/stop for 5 seconds during each movement, 100 m sprint; max 4 sprints per movement

44:14 (just plain exhausting and humid; at least ran 3 100 m each movement after the kettle-bell swings). sucked, but felt good afterwards

7/28/09

10-20-30-20-10
-Kettlebell Swing
-Ring Dip
-Jumping Pull-up

18:42 (4 min slower than last time; ring dips killed me....)

7/29/09

5 Rounds:
-400m Run
-12 Deadlifts

15:02 @ 205 (3 min better than last time @ 185)

Definitely noticing an overall loss in strength despite today's repeat of a previous WOD. My endurance has recovered quicker than the strength part. Need to work on: HSPUs and OHS

Travels this summer:

Dominican Republic (Medical Mission)

Japan/China (Vacation)

Weekend trips to NYC (visit some friends) and San Fran (sister's bday)

800M Run

5 rounds of:

15 Pull ups
15 Dips
15 Kettlebell Swings

800M Run

25: something

5 rounds:

30 squats

20 SDHP (1.5 pood)

10 HSPU

22:34

then Tabata situps

fun fun fun

After a month and a half break from Xfit due to summer travels, back to work

7/09/09

5 Rounds:
-6 Clean and Jerk (@115)
-8 Ring Dips
-10 Pull-Ups

25:something

7/10/09

100M Famers Walk (with 1.5 pood in each hand)
50 Snow Angels
50 Sit-Ups
100M Walking Lunges
50 Kettlebell Swings (1.5 pood)
50 Push Presses (65 lbs)
100M Walking Lunges
50 Kness to Elbows
50 Double Unders
100M Farmers Walk

30:54

Loved every second back.

4/16/09

Secret Service Snatch Test (10 minutes of max KB snatches)

168 @ 1 pood (could not get 1.5 up, sad)

4/17/09

Filthy Fifty

23:23 (pretty damn stoked about this one; PR from like 31:something)

5 rounds:

10 Hang Pwr Snatches

15 Pull ups

20 Thrusters

@ 65 lbs

17:50 (best feeling in the world after this one....but did not vomit! hurrah)

5 rounds:

10 Kettlebell Swings (1.5 pood)

10 Fireballs (with ball, burpee + med ball clean + wall ball is one rep)

200 m sprint

12:09

4/10/09

Deadlift 

3-3-3-3-3 (up to 295 lb for 3RM)

then 

"Seven"

7 Hang Pwr Cleans

7 Burpees

7 SDLHP

7 Push Press

100 m Sprint

@ 95 lbs (25:20; kinda disappointed doing this at 6 am; that 95 lbs got awfully heavy after 3 rounds)

4/13/09

Front Squat

5-3-3-2-2-2-1-1-1-1

Up to 225 lbs (60 lb PR for me; adjusting my technique to open my chest up more and prevent my elbows from point inward helped keep the weight on my shoulders better)

Annie

50-40-30-20-10

Double unders

Sit ups

8:30 (~1 min PR) 

Recent Wods (damn school!)

3/31/09

7 rounds: 

5 Hang Pwr Snatch (75 lbs)

7 box jumps

9 weighted ab-mat situps (1 pood)

9:26

4/3/09

"Juicy"

2-4-6-8-10-8-6-4-2

Thrusters 

Pull-ups

5:54 (improved from 9 min last time i did this)

4/6/09

Diane

21-15-9

Deadlifts (225 lbs)

HSPU

14:03  (happy about this despite the time since its the first time I performed a WOD with standard HSPU vs. piking up onto a box and doing pushups from there)

4/07/09

Overhead squat to find 15 RM

95 lbs (needs work; very shaky shoulders , I hope to complete a Nancy sooner than later)

4/08/09

"Nicole"

AMRAP 20

400 M run

Max Pull-ups

about 112 reps total; 7 rounds (35-20-15-13-13-9-7)

3/30/09

CF total

BS: 255

Shoulder Press: 135 (PR from 125)

Deadlift: 315 (PR from 285)

overall pretty happy about the SP and deadlift, but was hoping that i could get up to 265 (since 255 was my PR last time). Time to start TCA's lifting program I've been meaning to start?

3/23/09-3/29/09

3/23/09

6:00 AM (crossfit rva WOD)

Hang Power Snatch 3-3-2-2-2-1-1-1-1 (just work on skill at 85 lbs)

5 rounds (untimed):
-10 Knees to Elbows
-10 Bodyweight Deadlift

6:00 PM (crossfit endurance WOD)

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

3.25.09

6 am (crossfit rva WOD)

3 Rounds:
-5 Front Squat (125)
-20 Turkish Get-Ups (1 pood)
-30 Push-Ups
-3 Rope Climbs

47:25 (ass-whooper of a WOD, esp the turkish get ups and then grip fail on the rope climbs)


5 pm (crossfit endurance WOD)

C2: RPE of 15 for 20 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE

3.26.09

6 Rounds:
-15 Dumbbell Power Clean (25 lbs)
-15 Wall Ball Shots
-200M Run

17:30 (pretty beat from yesterday)



3/27/09

Press 5X3 (95 lbs)

then

Every Minute on the Minute for 10 Minutes:
-5 pull-Ups
-10 Push-Ups
-15 Sit-Ups

then

AMRAP 10:
-5 pull-Ups
-10 Push-Ups
-15 Sit-Ups
*score is total rounds completed between the 2.

20 rounds (hoping for 22, but push ups still limiting factor; prob could speed up on squats; overall felt good and not drained after this one



3/29/09

crossfit endurance WOD

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Last Week:

3/16/09

Overhead Squat 1-1-1-1-1-1-1-1-1-1 (just did 5X5 at 95 lbs)

then

8 Rounds:
-1 minute max Kettlebell Swings
-1 minute Rest (ranged from 31 to 16 as time went on)

3/17/09

“Michele”
7 rounds:
-25 Dumbbell Split Jerks
-25 Jumping Pull-Ups

22 something at 25 lbs; liked this one

3/18/09

Clean 1-1-1-1-1-1-1-1-1-1 (up to 155 lb; happy new PR)

3/19/09

AMRaP 8:
-8 medicine Ball Cleans
-8 Push-Ups

Rest 4 Minutes

AMRAP 8:
-8 Box Jumps
-8 Sit-Ups

(11 rounds per each AMRAP 8)

Weekend: went to Philly to watch the Nova, UCLA game; fricking corey stokes and corey fisher and fricking NOVA fans

“Snellen”
3 Rounds:
-400M Run
-21 Kettlebell Swings (1.5 pood)
-12 Snatches (65 lbs

11:46

tired legs and exam time, but sneaked in a few this week

Wed, March 4

Just did this at home

Tabata Hand-stand holds
Tabata L-sits
100 pushups



Thurs, March 5

4 rounds of:
21 wall balls
21 pull ups

8:40

Wednesday 2/25/09

5 Rounds:
-400m Run
-12 Deadlifts

18:10 @ 185 lbs

Friday 2/27/09

Fran

5:40 (PR from 6:36)

1 pull-up on the first min. 2 on the second. etc,.. until all reps cannot be completed within the minute.

16 rounds (1 shy of 17 darn...)

Front Squat 5-5-5-5-5 (got up to 165)

then

1 Clean, 3 Front Squat, 2 Split Jerk X 5 Sets (got up to 135)
*increase weight each set

This week

Monday:

“Nasty Me”
3 Rounds:
-50 Squats
-20 Kettlebell Snatch, Alt. Arms
-15 Handstand Push-Ups

13:something


Tuesday:

4 Rounds
-400M Run
-100M Bear Crawl

18:17


Thursday:

5 Rounds:
-12 Deadlift
-9 Hang Power Clean
-6 Front Squat
-3 Push Jerk

16:52 @ 115 lbs


Friday:

Run, Squat, Run (from Hell)

1600M Run
160 Squats
1200M Run
120 Squats
800M Run
80 Squats
400M Run
40 Squats

29:37; fun stuff...

3 Rounds:
-5 Pull-ups, 10 push-ups, 15 situps X 7
-10 Clean and Jerks (95 lb)

33 something

10-20-30-20-10
-Kettlebell Swing
-Ring Dip
-Jumping Pull-up

14:something; ring dips = fail

“The Chief” from CFSCC
Amrap in 3 Minutes:
-3 Power Clean, m-135# w-95#
-6 Push-Ups
-9 Squats
1 min. rest
-5 Rounds

4-4-3-4-3 @ 125 lbs

3 Rounds:
-800M Run
-10 Renegade Man-makers (new fav movement....)


25:50

a couple pick up bball games

plus

Annie - 9:27 (3 min PR; could make double unders smoother; will have sore legs tomorrow!)

21-18-15-12-9-6-3
-Power Snatch, m-65
-Double Under
-Box Jump


19:39; good repetition on the snatches to practice the full triple extension, yeeeaaa

2/03/09 WOD:

In 15 minutes:
-Run 1 Miles
-Max Rep Burpees
***score is # of burpees completed

114 burpees (~6:00 min mile)


2/04/09 WOD:

Rest day/get better from sickness day/don't want to work out in snow day haha

Two a day...let's see how i'll feel tomorrow

Noon WOD:

3 Clean and Jerks every 2 minutes for 14 minutes (115 lb)

then

1 Snatch every 45 seconds for 12 minutes (65 lb)

5:30 WOD:

Jackie - 8:00

Friday 1/30/08

Played some pick up ball; rusty...


Saturday 1/31/08

Rest

Rest day!

Tuesday (1/27/09)

Snatch Balance 1-1-1-1-1-1-1-1-1-1 (worked up to 80; need to work on technique and flexibility)

then

4 rounds

400 m run
50 air squats

11:16



Wednesday 1/28/09

32 backsquat
9 ring dip
21 backsquat
15 ring dip
15 backsquat
21 ring dip
9 backsquat
32 ring dip

12:42 (new thing to work on! RING DIPS!!)

Last Friday's WOD:

50-40-30-20-10
-Sumo Deadlift High Pull (1.5 pood)
-Push-Ups

18 and some change; muscle failure on pushups, need more ATP...as we learned in class

Today's WOD:

5 Rounds For Reps:
-max rep pull up (17-12-10-10-9)
-max rep push press, Men -75%BW (8-5-3-3-4)

study day = rest day

Row 5K yesterday (~20 min)


Helen today in 8:47 (PR from 10:something)

Monday workout:

Deadlift 5×5 (205 lbs)

then

7 Rounds:
-7 Dumbbell Thrusters
-7 Pull-Ups
-7 Box Jumps
-100M Sprint

11:23

"fight gone bad"

subbed row with burpees

342 (with about 65ish burpees total)




think the breakdown for each round was approx:
30-20-20 push press
25-20-20 burpees (sub burpees with row, since now enough rowers)
30-20-15 wall balls
20-20-20 SDHP (just focusing on the form saved me from tiring my lower back for the other exercises)
~85 box jumps

ending with box jumps def helped; since that isn't as tiring as the other ones.

10 X 100 meters

then just worked on snatch balance technique

Angie

100 pullups
100 push ups
100 situps
100 squats

19:11 (PR by 3 min)

5 Min. Double Under
5 Min. Clean and Jerk
3 Min. Double Under
3 Min. Clean and Jerk
1 Min. Double Under
1 Min. Clean and Jerk

Max Effort

1/12/08

Shoulder Press 1-1-1-1-1 (started low and worked up to 125; 10 lbs increase)

Push Press 3-3-3-3-3 (started low and worked up to 135)

Push Jerk 5-5-5-5-5 (didn't really max out; need to work on form since my shoulders are really tight and I can't lock out quick enough)

1/09/08

Cindy

15 rounds

time to work on push ups...

1/08/08

This week so far:

Mon:

On the first minute, do one Clean and Jerk, on second minute do two, etc… until all Clean and jerks cannot be completed within a minute’s time.

8 rounds (one short of 9 darnit) at 95 lbs

Tues:

21-18-15-12-9-6-3
-Pull-ups
-Kettlebell Swings

10:58

Wed:

Amrap 20:
-5 Thrusters
-7 Hang Power Cleans
-10 Sumo Deadlift High Pulls

8 rounds @ 75 (+5, 7, 7)

Thurs:

3 Rounds:
-800M Run
-50 Sit-ups
-30 Med Ball Cleans

19:54




Definitely feeling it this week, haha