| 01/14/2020 |
|
Strength:
build to a heavy power clean and push jerk: built to 110
WOD: heavy Grace (30 C&J) @ 125
I did 85 lbs and wasn't feeling to ambitious;
did it in 4:45
regular Grace is at 95lbs--should try that next time |
4m 45s
Workout Scaled |
| 01/06/2020 |
|
Strength:
build to a heavy back squat x 8 (built to 115)
WOD
21-15-9
back squat (65)--picked this weight to go unbroken, could have gone heavier I think
strict HSPU (did pike pushups from 20inch box, with knees on box, focused on keeping elbows in)
7:45 |
7m 45s
Workout Scaled |
| 12/30/2019 |
|
Strength:
build to a heavy power clean and push jerk--105 (failed 115)
WOD: 21 EMOM
3 power clean and jerk (85)
10 pushups (full)
12-15 box jump overs (15, 12, 12, 12, 12, 12, 15) |
21m 00s
Workout Scaled |
| 12/11/2019 |
|
Strength:
Deadlift: 3x3 at same weight--185 (approx 80% of 1RM)
WOD: (7-8 min cap)
3 rds
15 d/l (155/225)--I did 125, first set unbroken then sets of 5
15 T2B--did knees up keeping legs straight, focusing on using shoulders |
5m 37s
Workout Scaled |
| 12/10/2019 |
|
Strength:
10EMOM handstand walk--practiced bear crawl; wall walk shoulder taps
WOD:
18AMRAP
75 DUs (I did sets of 20-30 followed by singles)
25 front squats (35/45)--35
15 strict press (35/45)--35
10 BJs (24/30)--I did 20
5 BMU--I did quasi jumping pullups (strict)
completed 3 rounds + 100 reps |
3 rounds 100 reps
Workout Scaled |
| 12/09/2019 |
|
Strength:
build to a heavy complex:
1 power clean+1hang power clean+ 2 split jerks
built to 90
WOD:
21-15-9
push press (95/135)--I totally sucked at this today, started at 65 and had to decrease to 55 halfway thru the set of 15
burpee over bar
I finished pretty much last! 8:51 |
8m 51s
Workout Scaled |
| 12/03/2019 |
|
Strength:
build to a heavy 3 rep touch and go clean & push jerk
built to 85
WOD: (20 min cap)
3 rds
21C2B--did jumping pullups/C2B
21HSPU--did pike pushups from 20" box, with knees on box, focused on keeping elbows in
21 C&J (65/95)--did 55 and still found it hard
instead of 21/21/21 reps for each round did 21/15/15 |
16m 14s
Workout Scaled |
| 10/29/2019 |
|
Strength:
10-8-6-4-2 strict press from rack
built to 70 (did 10-8-6 at 55 to keep back from arching)
WOD:
9 AMRAP
3-6-9-12-15-18
strict press--started at 55, but at set of 12 was getting too difficult to do more than 2 at at time, so stripped to empty bar
T2B (did high knee raises)
got to set of 18 (9 of 18 knee raises) |
117 reps
Workout Scaled |
| 10/28/2019 |
|
Strength:
build to a heavy 1 rep power snatch--built to 80
16 EMOM
3 x hang power snatch at 85% of above--65
10-15 pullups -- I did ring rows (meant to be unbroken) |
16m 00s
Workout Scaled |
| 09/24/2019 |
|
12 amrap
15 wallballs (10)
30-40 single unders
First day back after moms passing. Just want to move
Did 10 rounds
Strength
Build to a heavy 3 rep box squat
Built to115 felt good
|
450 reps
Workout Scaled |
| 09/10/2019 |
|
20 EMOM
row 10 call
pullup practice (mostly banded pullups); a few kipping at beginning then got tired
Strength
1 squat snatch + 1 hang squat snatch
only built to 65 as the rep at 70 twinged my L shoulder
Prior 1
ran 1km on treadmill at gym |
20m 00s
Performed as RX |
| 01/02/2018 |
|
Strength:
3 sets @ 70% (65lbs)
1 power snatch
2 snatch balance
1 squat snatch
WOD:
12 min AMRAP
1 squat snatch (155/105)--65
3 C&J (155/105)--65
30 DUs |
6 rounds 24 reps
Workout Scaled |
| 12/31/2017 |
|
Open gym:
Strength:
5x3 reps overhead squats at 85
Cardio:
with Jen M
3 rds
1 min ski
2 min row
3 min bike
1 min rest |
20m 00s
Performed as RX |
| 12/29/2017 |
|
Strength:
10 min EMOM
3 strict MU--did 3 progressions on rings
WOD:
on a 12 min clock, 4 rounds of:
1 min 35 lb KB snatch
1 min situps
1 min lunges |
301 reps
Performed as RX |
| 12/28/2017 |
|
Strength
deadlift 4 sets of 1 rep at 80% or higher
built to 215--matches 1RM
WOD
3 rounds for time:
21 wall balls--14
15 T2B--knee raises
9 deadlift (275/185)--did 135 (intent was to go unbroken in deadlifts |
7m 12s
Workout Scaled |
| 12/27/2017 |
|
Strength:
8 min EMOM
5 power cleans--95
WOD:
20 min AMRAP
20 cal row
20 burpees
20 power cleans--85
started on the cleans, completed 4 rounds and 3 cal row |
4 rounds 23 reps
Performed as RX |
| 12/04/2017 |
|
strength |
90m 00s
Performed as RX |
| 11/28/2017 |
|
Strength:
Back squat:
1-1-1-1-1-1-1-1--built to 140
WOD: 15 min cap
5 rounds
25 back squats--55
50 DUs--did combo of DUs and singles
very tough wod!
|
13m 50s
Workout Scaled |
| 11/23/2017 |
|
Strength:
work up to a max muscle snatch--65
WOD:
3 rounds for time:
30 burpees to a target
30 clean and jerk--65
30 T2B--knee raises
completed 2 rounds and 20 clean and jerk approx |
230 reps
Workout Scaled |
| 11/22/2017 |
|
Strength:
3 x max effort seated DB press
used 20s, 14 reps per set max
WOD:
20 min AMRAP (sprint rounds with Lauren)
150 ft farmer carry
100 ft overhead carry
50 ft front rack lunge
used 25 lb weights I think |
13 rounds 0 reps
Workout Scaled |
| 11/21/2017 |
|
Strength:
build to a heavy power clean and push jerk--built to 105
WOD: Cindy/Clean and Jerk
15 rounds of
5 pullups--jumping
10 pushups--scaled to 5
15 air squats
1 clean and jerk--95--surprised myself with this weight, managed to stay with it through whole wod
not sure of time--likely 25 min |
25m 00s
Workout Scaled |
| 11/20/2017 |
|
Strength:
3 x3 front squats at 80%--115
1 set of 4 reps at 20% with 12 sec up and 12 sec down--empty bar
WOD
12 min EMOM
21 cal row--10-12 cal
21 wall balls--picked 10 lbs and did 3 rounds of 21, then had to go down to 15 for the last 3 |
115 lbs
Performed as RX |
| 10/26/2017 |
|
Strength:
snatch
3 singles starting at 80% of 1RM
built to 75
WOD:
10 min EMOM
20 GHD--did 10
20 air squats -- fast paced |
10m 00s
Workout Scaled |
| 10/11/2017 |
|
Strength:
Deadlift x5 touch and go--built to 155
WOD:
5 rounds (15 min cap)
60 DUs
15 DL--125
this was a very tough wod, esp the DUs, had to do single unders for 2 rounds |
12m 57s
Workout Scaled |
| 09/26/2017 |
|
Skill:
front squat
3-3-3 at 75-80% of 1RM--did 105 (78% of 135)
WOD (20 min cap)
5 rounds for time
12 burpee box jump overs (24/20)
5 rope climbs 15 ft--did 3 rope climbs for 3 rds, then did rope climbs to 10 ft (had no strength left!)
first time I did all box jump overs with bent knees |
19m 40s
Workout Scaled |
| 09/15/2017 |
|
Strength
Thruster
10-8-6-4-2
55, 60, 65, 85, 95
WOD
AMRAP 10
20 thrusters (35/45)--35
40 DUs
totally sucked at the DUs but stayed with them
so did alot less than most people |
3 rounds 25 reps
Performed as RX |
| 09/06/2017 |
|
Strength:
Build to 1RM hang squat clean--built to 120
WOD: (15 min cap)
100 squat clean thrusters (65/95)--45
|
13m 25s
Workout Scaled |
| 07/27/2017 |
|
Workout:
12 min AMRAP
60 double unders--found these hard
30 Front squats (75/55)--55 lbs
Strength/Barbell:
10 rounds (every 90 seconds)
5 Push Jerks
*from the floor, athlete chooses the weight and increases every round--started with empty bar and increased to 90 lbs by end |
2 rounds 25 reps
Performed as RX |
| 07/17/2017 |
|
Strength
Push Press
3-3-3--built to 85, did 3 sets at that weight
Workout:
For time: Kyle gave us a time cap of 20 min, 6am crew only had 15 min so many didn't finish at that time
50 jumping alternating lunges,50 steps
50 pull-ups--ring rows
50 push presses, 95 lb./65 lb.--55 (still hard!!)
50 hip extensions
50 burpees |
16m 22s
Workout Scaled |
| 03/01/2017 |
|
Did the basics class with Trish, then stuck around and did the skill/strength part in the next class::
Basics WOD:
AMRAP 7:
3 power cleans at 85
6 push-ups (found these hard for some reason, did most rounds from the knees)
completed 9 rounds and 3 cleans (84 reps)
Skill:
Power Clean 3-3-3-3-3--did the 5 sets at 95, 100 (tough)
|
84 reps
Performed as RX |
| 03/01/2016 |
|
Skill:
Deadlift --did 3 sets at 105, 2 sets at 125
55
WOD: 16 min time cap
30 Deadlifts (225/155)--105 lbs
50 Push Ups -- mostly from knees
50 Hang Power Cleans (95/135)--65 lbs
30 Dips -- used both green and red bands depending on strength
|
13m 30s
Workout Scaled |
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