Vanessa C.

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

June 6, 2013

Performed at: Lalanne Fitness
Workout Name: Morning
Description: 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
Results: 65m 00s
Workout scaled
Modifications at: box jumps=step ups
double unders=single
Warmup: 2 rounds
5/10/15 suicide run
10 scorpion stretch
10 v ups to scorpion
tabata double unders 20/10 sec x8
Athlete's Notes: getting better with the squat... need to master the box jump and double unders... my wrists almost broke with the front squat, lol...

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