Vanessa C.

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

August 2, 2013

Performed at: Crossfit
Workout Name: Evening
Description:

Strength
High bar back squat
12x2 on 1 min (85#)

WOD
Partner "Chipper"
1-10 push jerk 55#
11-20 back squats 55#
21-30 cal row
Run 400 m same time

1 A, 2 V,3 A, 4 V etc... To 30!

Time:39:45
Results: 90m 00s
Workout scaled
Warmup: Warm up
2 rounds
Buddy carry 200m
20 air squats
Athlete's Notes: Got to workout with my same partner from the throw down so it was def cool. Missed my am class but evening wasn't too bad. The sets are harder than they look!! Great workout nonetheless.

12 similar workouts

Date Name WorkoutDescription Results
09/19/2013 Evening Strength
Bench press 5x5
15 sec hold then max rep 75#

WOD
For time-
Row 500m
30 burpees
10 s2ohp (55#)
12:29		 60m 00s
Performed as RX
09/18/2013 Evening Strength
5x4 back squat (75#)

5 rounds
Run 400m
15 sec L-Sit
Rest 1 min
Row 500m
10 v-ups
Rest 1 min
4 @ 29:14		 60m 00s
Workout Scaled
09/11/2013 Evening Strength
5x5 back squats 75#

WOD AMRAP
5 minutes each
45#

7 power snatch
Run 200m

5 power snatch
Run 200m

3 power snatch
Run 200m		 60m 00s
Workout Scaled
09/10/2013 Evening Gymnastic Skill Set

10 mins each station

A. No feet rope climbs 5x15
Sub 15 sit to stand

B. Pistols 100 reps and 3x2 lateral steps

C. L-sit to tuck 50 reps
Sub 50 shoot throughs

D. AMRAP 5 min
Run 800m
Max burpees 		60m 00s
Workout Scaled
09/10/2013 Evening Gymnastic Skill Set

10 mins each station

A. No feet rope climbs 5x15
Sub 15 sit to stand

B. Pistols 100 reps and 3x2 lateral steps

C. L-sit to tuck 50 reps
Sub 50 shoot throughs

D. AMRAP 5 min
Run 800m
Max burpees 		60m 00s
Workout Scaled
09/04/2013 Evening 3x10 bench press (65#)
20 burpees with 25# plate
15 Db thrusters with 15#

30m 00s
Performed as RX
08/25/2013 Evening 16 mile run

Embarcadero through Market St. to Pan Handle through Golden Gate Park to Ocean Beach through the beach to Lake Merced and around the lake to Brotherhood to Balboa Park Bart...		 210m 00s
Performed as RX
08/22/2013 Evening Clean & jerk
2-2-2-1-1-1

WOD
21-15-9
Squat cleans 45#
Box jumps 17'

50 air squats		 65m 00s
Workout Scaled
08/21/2013 Evening Bench press
4x2 (85#)

2 rounds
10-10-10-10 db bench press

WOD
TRIPLE TABATA
20 sec on/10 sec rest

Barbell rollout 6/2
Burpees 10/4
Double unders (singles) 43/31

Max/Min		 60m 00s
Workout Scaled
08/02/2013 Evening

Strength
High bar back squat
12x2 on 1 min (85#)

WOD
Partner "Chipper"
1-10 push jerk 55#
11-20 back squats 55#
21-30 cal row
Run 400 m same time

1 A, 2 V,3 A, 4 V etc... To 30!

Time:39:45		 90m 00s
Workout Scaled
07/01/2013 Evening Walk 6 miles 120m 00s
Performed as RX
06/30/2013 Sunday Evening (Jog 4 miles)

2 miles flat/downhill
2 miles flat/uphill 		50m 00s
Workout Scaled