Vanessa C.

Hometown:
San Francisco, CA
Gym:
Unaffiliated
Gender:
Female
Age:
36
Height:
--
Weight:
--

May 31, 2013

Performed at: Lalanne Crossfit
Workout Name: Morning
Description: STRENGTH
Back Squat: 10x2 (70% 1RM, on 45 seconds) 45#

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1: Dumbbell Hang Cleans (55/35) 15#
Run 400 m. between every round.
Results: 65m 00s
Workout scaled
Modifications at: 10-7 db squats 400 m in between every round
6-1 db squats 200 m in between every round
Warmup: 2 rounds
12 Good Mornings (with band)
30 Double Unders (60 regular)
12 WallBalls 20/14 10#
Farmers Walk 55/35 (to wall 3x) 15#

34 similar workouts

Date Name WorkoutDescription Results
09/07/2013 Morning 2 mile run outdoors + hills

20 minute drill, tv.		 45m 00s
Performed as RX
08/18/2013 Morning Run 20 mins

3x10 push press (50#)

5 min amrap burpees (25# plate)

20 db swings (30#)

Elliptical 10 mins 		60m 00s
Performed as RX
08/18/2013 Morning Run 20 mins

3x10 push press (50#)

5 min amrap burpees (25# plate)

20 db swings (30#)

Elliptical 10 mins 		60m 00s
Performed as RX
08/18/2013 Morning Run 20 mins

3x10 push press (50#)

5 min amrap burpees (25# plate)

20 db swings (30#)

Elliptical 10 mins 		60m 00s
Performed as RX
08/17/2013 Morning Run 4.5 miles 55m 00s
Performed as RX
08/10/2013 Morning Run 2.5 miles

Stairs 1 mile- 10 mins

20 burpees
20 sit ups
20 jjs
20 mtn climbers
20 push ups
20 squats

Walk .5 miles
 60m 00s
Performed as RX
08/08/2013 Morning Strength
Thrusters 5x4 (55#)

WOD
20 front squats (55#)
30 box jumps (17')
40 kb swings (25#)
50 wall balls (10# ball)

10:47		 60m 00s
Workout Scaled
08/07/2013 Morning Skill
Ring rows 7x5

WOD
1000m row

5 rounds
20 pull ups (white band)
7 push jerks (65#)
18:51		 60m 00s
Workout Scaled
08/06/2013 Morning Back Squat
85# 5x3

For time:
50 deadlifts 95#, 65#
50 push ups
50 wall ball sit ups (10# ball)
Run 800m

15:07		 60m 00s
Workout Scaled
07/30/2013 Morning Box jump
Max height 17"
5x5

"Helen" with box jumps
3 rounds
Run 400 m
21 kb swings 16kg
12 pull ups (green)
12 box jumps 14"

15:49		 60m 00s
Workout Scaled
07/24/2013 Morning Strength
Bench press 5x3 (add 5% to 7/6)
(70#)

WOD
"Lynne"
5 rounds on 5 min
Max rep bench press body weight (70#) 10 reps
Max rep pull ups (green band) 8
25 min cut off		 60m 00s
Workout Scaled
07/18/2013 Morning WOD
200 double unders (400 singles)
75 kb swings (18#)
1000 m row
60 wall balls (10#)
Run 800 m
45 good mornings (25# bar)

30 min cap
27:11
 65m 00s
Workout Scaled
07/17/2013 Morning Strength
Hang clean + jerk (55#)
7x3 on 2 mins

WOD
"Tabata"
8 rounds each 20 sec on 10 sec off

Db thruster (20#)
Wall ball sit ups (10#)
Db overheard lunges (10#)
Knee to elbows

4-8-5-4		 60m 00s
Workout Scaled
07/13/2013 Morning 4.85 mile run :) 60m 00s
Performed as RX
07/12/2013 Morning Skill
Parallete work
L sits
Shoot throughs
Handstands
Frog stand

Partner WOD
10 rounds
10x10 banded sprints
10 squat snatches (35#)
 75m 00s
Workout Scaled
07/11/2013 Morning Strength
5x3
Shoulder press+push press+push jerk (1 rep each) 50#

WOD
"300"
25 pull ups (blk band)
50 dead lifts (75#)
50 push ups (knees)
50 box jumps (12")
50 floor wipers (45#)
50 1 arm db c&j (20#)
25 pull ups (blk band)

Time: 18:58
 60m 00s
Workout Scaled
07/09/2013 Morning Skill
Deconstructed "Curtis P"
10 Reps on every minute for 10 mins
3 power cleans 53/43#
6 lunges 53/43#
3 push jerks 53/43#

"Jackie"
Row 1000 m
50 thrusters 33#
30 pull ups (blk band)
14:09
 60m 00s
Performed as RX
07/04/2013 Morning 3 rounds
10 sit ups
20 mtn climbers
30 lunges
20 push ups
10 burpees
Plank hold 30 sec		 30m 00s
Performed as RX
07/02/2013 Morning Mobility
Super couch stretch
Posterior capsule

Skill
Back squat
25# barbell 5x5

WOD
Partner "Bruck"
4 rounds
Run 400 m
24 back squat 45# split
24 shoulder press 25# barbell split
17:11		 60m 00s
Performed as RX
06/28/2013 Morning Baseline for time:
Row 500 m
40 air squats
30 sit ups
20 push ups
10 pull ups (blk band)

6:10 (first 5/27 was 6:50)

Skill:
Triple unders

WOD 1:
200 singles
100 sit-ups (50)

WOD 2:
"Helen"
3 rounds for time
Run 400 m
21 kb swings (25#)
12 pull ups (blk band)

12:17		 65m 00s
Workout Scaled
06/27/2013 Morning Skill
Split jerk 60#
1-1-1

WOD
"Freddy's Revenge"
5 rounds
5 push perks 65#
10 burpees
8:03		 60m 00s
Workout Scaled
06/26/2013 Morning Skill
Gymnastic rings
Front lever
Muscle up
Back lever

WOD 13.5
15 thrusters 45#
15 pull ups
AMRAP 4 mins

8 mins: 2 rds/5th		 65m 00s
Workout Scaled
06/20/2013 Morning Strength:
Bench press 8x1 68#
WOD
4 rounds
Row 500m
40 air squats
20 push ups
Rest 1 min
For time: 24:07
 65m 00s
Workout Scaled
06/18/2013 Morning "Kelly"
5 rounds
Run 400m
30 box jumps (12")
30 wall balls 10#
Scaled- 31:24		 50m 00s
Workout Scaled
06/16/2013 Morning Run 1 mile

4 rounds
10 pull ups
15 push ups
10 burpees
15 sit ups

3 rounds
10 db bench press (40#)
10 side bend (25#)
10 db throws (25#)

50 push press (50#)
1 min rest 5x10
 60m 00s
Performed as RX
06/13/2013 Morning Strength:
Power jerk
2-2-2-2-2-2-2

WOD:
GRACE
30 clean & jerks 135/95 (55)		 60m 00s
Workout Scaled
06/12/2013 Morning DOUBLE WOD DAY

WOD 1:
5x400 m sprint (every 3 min)
1:41 fastest

WOD 2:
5 rounds
40 lunges
30 sit ups
20 push ups
21:56		 65m 00s
Performed as RX
06/10/2013 Morning Strength:
bench press 1-1-1 (75#)
strict pull up 1-1-1 (white)



WOD:
"Volkswagen"
21-15-9
bench press (70%, 45#)
pull ups (not strict, black)

 60m 00s
Workout Scaled
06/07/2013 Morning 5 min on/2 min rest

Dead lift 10,000 (25 at 95#)
100 double unders (200 singles)
75 wall balls 24/14 (55 at 10#)
50 pull ups (35 with band)
25 power clean 155/104 (25 with ball at 10#)		 65m 00s
Workout Scaled
06/06/2013 Morning Strength:
front squats (65#) 2-2-2-2
good mornings (25# bar)

WOD:
5 rounds (for quality)
10 box jumps
15 front squats (45#)
sprint 200m		 65m 00s
Workout Scaled
06/05/2013 Morning Strength:
8x3 Bench Press (50#)
1 min. rest

WOD:
5 rounds
21 knees to elbows
12 push press (25#) 		60m 00s
Performed as RX
06/03/2013 Morning 5 rounds for time
10 muscle ups
20 vups

18:07		 60m 00s
Workout Scaled
05/31/2013 Morning STRENGTH
Back Squat: 10x2 (70% 1RM, on 45 seconds) 45#

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1: Dumbbell Hang Cleans (55/35) 15#
Run 400 m. between every round.		 65m 00s
Workout Scaled
05/29/2013 Morning STRENGTH:
Shoulder Press: 5x2 (45 lbs)

WOD:
3 Rounds
Run 400m
30 Dumbbell Floor Press (50/35)
Run 400 m
30 Pistols
Time-20:45		 65m 00s
Workout Scaled