Strength:
Front Squats- 75x5, 95x4, 115x3, 150x2, 180x1, 170x3, 153x5, 136x11
Weighted Chin Ups: Bodyweightx5, 5x4, 15x3, 25x5, 30x1, 18x3, 12x5, 6x7 (every rep was strict except for the 7th rep on the last set....I did a very tiny kick at the top.) Next week go up 3, 2, 1
Conditioning: For Time
-15 Sumo Deadlift Hight Pulls @ 85lbs
-200m Run
-20 SDHP @ 65lbs
-400m Run
-30 SDHP @ 45lbs
-800m Run
9:17 rx'd with unbroken SDHP (work on neutral head the whole time)
Jenna's Crossfit Training
Thursday, February 28, 2013
Wednesday, 2.27.13
Skill: Handstands.
Spent about 20 minutes doing handstands on the wall and off the wall. At the end I was feeling light headed and dizzy! I wasn't able to stay up for very long on the free standing handstands. Handstands off the wall will be my next goal.
Conditioning: EMOM for 15 minutes:
-15 Russian Twists with 25lbs
-50 double unders for 6 minutes, 40 double unders for 9 minutes
Wanted to do 50 every minute, but I quickly found out that was not going to happen as I kept messing up when I got fatigued. I was exhausted after this!
Spent about 20 minutes doing handstands on the wall and off the wall. At the end I was feeling light headed and dizzy! I wasn't able to stay up for very long on the free standing handstands. Handstands off the wall will be my next goal.
Conditioning: EMOM for 15 minutes:
-15 Russian Twists with 25lbs
-50 double unders for 6 minutes, 40 double unders for 9 minutes
Wanted to do 50 every minute, but I quickly found out that was not going to happen as I kept messing up when I got fatigued. I was exhausted after this!
Tuesday, 2.26.13
Strength:
Power Snatch: 65x5, 75x4, 85x3, 95x2, 105x2 high pulls, 90x3, 90x3, 90x3
Bench Press: 75x5, 85x4, 95x3, 105x2, 120x2, 105x3 (go up 10lbs next week), 95x5, 85x20 (get percentage from the 115x3)
Muscle Ups: 0, 1,1,1,1 (almost 2), 1 (almost 2), 0, 0
Conditioning:
5 Rounds of:
-5 ring dips
-10 box jumps 24inch
6 rounds of:
-10 Hand Release Push Ups
-10 24inch box jumps
NECK STILL HURTS! =(
Power Snatch: 65x5, 75x4, 85x3, 95x2, 105x2 high pulls, 90x3, 90x3, 90x3
Bench Press: 75x5, 85x4, 95x3, 105x2, 120x2, 105x3 (go up 10lbs next week), 95x5, 85x20 (get percentage from the 115x3)
Muscle Ups: 0, 1,1,1,1 (almost 2), 1 (almost 2), 0, 0
Conditioning:
5 Rounds of:
-5 ring dips
-10 box jumps 24inch
6 rounds of:
-10 Hand Release Push Ups
-10 24inch box jumps
NECK STILL HURTS! =(
Tuesday, February 26, 2013
Monday, 2.25.13
Strength:
Back Squat: 95x5, 115x4, 135x3, 165x2, 185x1, 200x3, 180x5, 160x8
-Need to work on keeping arms in closer to body and elbows straigth down to help keep chest up. Also put the bar a little lower on back. (not low bar position, though)
Weighted Pull Ups: Body weightx5, 5x4, 10x3, 20x2, 30x1, 20x3, 15x5, 5x7 (next time work on no kick at the last few reps. And only go up to 22, 16, 5 for the work sets)
Conditioning: 7 Rounds of:
- 7 Push Press
- 7 Chest to Bar Pull Ups
- 7 Burpees
9:49 @ 85lbs
Used games push press weight and all rounds were unbroken on the push presses. I did 4 rounds of unbroken chest to bar pull ups. Those 4 rounds were chest to ribs. Working on getting higher on the pull ups.
Back Squat: 95x5, 115x4, 135x3, 165x2, 185x1, 200x3, 180x5, 160x8
-Need to work on keeping arms in closer to body and elbows straigth down to help keep chest up. Also put the bar a little lower on back. (not low bar position, though)
Weighted Pull Ups: Body weightx5, 5x4, 10x3, 20x2, 30x1, 20x3, 15x5, 5x7 (next time work on no kick at the last few reps. And only go up to 22, 16, 5 for the work sets)
Conditioning: 7 Rounds of:
- 7 Push Press
- 7 Chest to Bar Pull Ups
- 7 Burpees
9:49 @ 85lbs
Used games push press weight and all rounds were unbroken on the push presses. I did 4 rounds of unbroken chest to bar pull ups. Those 4 rounds were chest to ribs. Working on getting higher on the pull ups.
Sunday, February 24, 2013
Saturday, 2.23.13
Conditioning:
400m Run
then:
21-15-9-3 of:
-Squat Cleans @ 75lbs
-Burpees
-Kettlebell Swings @ 53lbs
13:??......neck is almost better. still trying to be very careful!
Did some muscle up practice after. Got 2 of the 3 attempts!
400m Run
then:
21-15-9-3 of:
-Squat Cleans @ 75lbs
-Burpees
-Kettlebell Swings @ 53lbs
13:??......neck is almost better. still trying to be very careful!
Did some muscle up practice after. Got 2 of the 3 attempts!
Friday, 2.22.13
Strength:
Deadlift: 115x5, 155x4, 205x3, 235x2, 255x1, 268x3, 242x5, 215x13
Dips: 5,5,5,5,5,5,5,8 (i think i will do 6 each set next time with max reps at the last set)
Conditioning: 4 rounds of:
-7 Power Snatches @ 80lbs
-15 Warrior Sit Ups
4:58....went slower on the power snatches so that I wouldn't injure my neck more.
Deadlift: 115x5, 155x4, 205x3, 235x2, 255x1, 268x3, 242x5, 215x13
Dips: 5,5,5,5,5,5,5,8 (i think i will do 6 each set next time with max reps at the last set)
Conditioning: 4 rounds of:
-7 Power Snatches @ 80lbs
-15 Warrior Sit Ups
4:58....went slower on the power snatches so that I wouldn't injure my neck more.
Thursday, 2.21.13
Strength:
Overhead Squat: 55x5, 85x4, 95x3, 105x2, 115x1, 130x3, 117x5, 104x12
Weighted Chin Ups: Bodyweightx5, 5x4, 10x3, 15x2, 20x1, 15x3, 10x5, 5x6 (next time go 18, 12, 6)
Conditioning: Tire Ladder. (1 flip 1st min, 2 flips second min, ect...)
Jumped in and out of tire each time it was flipped. Added more conditioining and it was SUPER hard. Got 7 full minutes plus 6 on the 8th minute. (#3 tire)
Overhead Squat: 55x5, 85x4, 95x3, 105x2, 115x1, 130x3, 117x5, 104x12
Weighted Chin Ups: Bodyweightx5, 5x4, 10x3, 15x2, 20x1, 15x3, 10x5, 5x6 (next time go 18, 12, 6)
Conditioning: Tire Ladder. (1 flip 1st min, 2 flips second min, ect...)
Jumped in and out of tire each time it was flipped. Added more conditioining and it was SUPER hard. Got 7 full minutes plus 6 on the 8th minute. (#3 tire)
Wednesday, 2.20.13
Conditioning: 10 rounds of
-9 Box Jumps
-12 Back Squats @ 45lbs
-15 Hand Release Push Ups
Not for time....my neck still hurts so I did everything as robotic and controlled as possible.
-9 Box Jumps
-12 Back Squats @ 45lbs
-15 Hand Release Push Ups
Not for time....my neck still hurts so I did everything as robotic and controlled as possible.
Tuesday, February 19, 2013
Tuesday, 2.19.13
Strength:
Power Clean: 75x5, 95x4, 115x3, 145x2, 155x1 (UGLY, one knee fell to the floor, but still a power clean), 140x3, 135x4, 135x4, 135x3
I'm losing strength in my power cleans and full cleans. I think its from losing the baby weight. This sucks.
Shoulder Press: 45x5, 65x5, 75x4, 85x3, 92x2, 95x0, 85x4, 90x2 (then I strained something in my neck. UGH)
Losing strength on shoulder press too. My PR is 106, and I couldn't get up 95 today. Really upsetting.
Conditioning: 3 rounds of:
-60 Double Unders
-30 Front Squats @ 55lbs
-15 Pull Ups
10:09
The original wod had wall balls and ring rows but I switched it up so I don't strain my neck even more. I hope its better by tomorrow.
Power Clean: 75x5, 95x4, 115x3, 145x2, 155x1 (UGLY, one knee fell to the floor, but still a power clean), 140x3, 135x4, 135x4, 135x3
I'm losing strength in my power cleans and full cleans. I think its from losing the baby weight. This sucks.
Shoulder Press: 45x5, 65x5, 75x4, 85x3, 92x2, 95x0, 85x4, 90x2 (then I strained something in my neck. UGH)
Losing strength on shoulder press too. My PR is 106, and I couldn't get up 95 today. Really upsetting.
Conditioning: 3 rounds of:
-60 Double Unders
-30 Front Squats @ 55lbs
-15 Pull Ups
10:09
The original wod had wall balls and ring rows but I switched it up so I don't strain my neck even more. I hope its better by tomorrow.
Monday, February 18, 2013
Monday, 2.18.13
Strength: (I am now on the same schedule as Brad for strength. Trying to do 2 strengths a day for 4 days a week and cycle through all the lifts)
Front Squat: 95x5, 115x4, 140x3, 165x2, 190x1, 175x2, 165x3x3
Weighted Pull Ups: Bodyweightx5, 5x5, 10x5, 15x4, 20x3, 25x2 (wanted to do one more set at 30lbs but ran out of time for the conditioning.
Conditioning: 5 Round for time:
- 5 "Clusters" (Squat Clean Thrusters) @ 35-45% 1RM Back Squat
- 10 Burpees to a 6" Target
9:59 @ 115 one round and 105 the other 4 rounds.
I thought I grabbed a girls bar because there were a million people in the class, so I threw on 35's. So after my first round I stripped the bar down to 105 since I realized I had a guys bar. So I lost about 45-60 seconds of time scrabbling to do that. Oh well.
Front Squat: 95x5, 115x4, 140x3, 165x2, 190x1, 175x2, 165x3x3
Weighted Pull Ups: Bodyweightx5, 5x5, 10x5, 15x4, 20x3, 25x2 (wanted to do one more set at 30lbs but ran out of time for the conditioning.
Conditioning: 5 Round for time:
- 5 "Clusters" (Squat Clean Thrusters) @ 35-45% 1RM Back Squat
- 10 Burpees to a 6" Target
9:59 @ 115 one round and 105 the other 4 rounds.
I thought I grabbed a girls bar because there were a million people in the class, so I threw on 35's. So after my first round I stripped the bar down to 105 since I realized I had a guys bar. So I lost about 45-60 seconds of time scrabbling to do that. Oh well.
Saturday, 2.16.13
Strength: Deadlift
95x5, 135x4, 185x3, 205x2, 235x1, 255x4x3
Conditioning: For Time:
- 400m Run
- 3 Rounds of "DT" (12 deadlift, 9 hang power cleans, 6 push jerk @ 105)
- 400m Run
- 100 Warrior Sit Ups
- 400m Run
- 3 Rounds of "DT"
- 400m Run
23:19
This was way harder than I thought it would be. Warrior sit ups SUCK, and 6 rounds of DT was not too run with a mile run. But Im glad I did it. I wanted a barbell wod today.
95x5, 135x4, 185x3, 205x2, 235x1, 255x4x3
Conditioning: For Time:
- 400m Run
- 3 Rounds of "DT" (12 deadlift, 9 hang power cleans, 6 push jerk @ 105)
- 400m Run
- 100 Warrior Sit Ups
- 400m Run
- 3 Rounds of "DT"
- 400m Run
23:19
This was way harder than I thought it would be. Warrior sit ups SUCK, and 6 rounds of DT was not too run with a mile run. But Im glad I did it. I wanted a barbell wod today.
Friday, 2.15.13
Strength:
EMOM for 10:00, max dips every minute
sets of: 3,4,5,4,3,3,4,3,4,4= 37 total
Power Snatch: 65x5, 75x5, 85x5, 95x2, 95x3 (just snatch pull), 85x5
My grip is starting to give out on snatching lately. I may have to go back to a girls bar. Today was a bad day for snatching.
WOD: Every minute for 10:00:
- Odd minutes- 3 Power Snatch @75% of day's best lift
- Even minutes- max Burpees
subbed 3 full cleans @ 125, and had 95 burpees total
EMOM for 10:00, max dips every minute
sets of: 3,4,5,4,3,3,4,3,4,4= 37 total
Power Snatch: 65x5, 75x5, 85x5, 95x2, 95x3 (just snatch pull), 85x5
My grip is starting to give out on snatching lately. I may have to go back to a girls bar. Today was a bad day for snatching.
WOD: Every minute for 10:00:
- Odd minutes- 3 Power Snatch @75% of day's best lift
- Even minutes- max Burpees
subbed 3 full cleans @ 125, and had 95 burpees total
Tuesday, February 12, 2013
Tuesday, 2.12.13
Warm Up: 800m run, push ups, sit ups, jumping squats
Strength:
Push Press: 45x10, 65x5, 85x4, 95x3, 105x2, 115x5, 115x5, 115x6
Dead Lift Conditioning: EMOM for 10:00 @ 225
WOD: 5 rounds for time
- 10 Burpee Box Overs (24/20")
- 10 Kettlebell Swings - Russian (as heavy as possible)
- 20 Double Unders
9:38 @ 70lbs and 24inch box
THIS SUCKED TOO. I have got to get my eating in check, its really starting to affect my strength and endurance. And I had no muscle ups today. Pathetic.
Strength:
Push Press: 45x10, 65x5, 85x4, 95x3, 105x2, 115x5, 115x5, 115x6
Dead Lift Conditioning: EMOM for 10:00 @ 225
WOD: 5 rounds for time
- 10 Burpee Box Overs (24/20")
- 10 Kettlebell Swings - Russian (as heavy as possible)
- 20 Double Unders
9:38 @ 70lbs and 24inch box
THIS SUCKED TOO. I have got to get my eating in check, its really starting to affect my strength and endurance. And I had no muscle ups today. Pathetic.
Monday, 2.11.13
Warm Up: 800m Run, other stuff
Strength: Back Squat 5-5-5-3-3-3
100x5, 125x5, 150x5, 165x5, 160x5, 190x3, 200x3, 205x3 PR
Weighted Chin Ups: 5xbodyweight, 5x5, 10x5, 15x4, 20x3, 25x2
WOD: For Time
21-15-9:
- Sumo Deadlift High Pull (95/65#)
- Wall Ball (20/14# to 10' target)
3:46 rx'd
Ate like CRAP this weekend, so my conditioning really suffered. I should have been able to do this unbroken and uncer 3 minutes.
Strength: Back Squat 5-5-5-3-3-3
100x5, 125x5, 150x5, 165x5, 160x5, 190x3, 200x3, 205x3 PR
Weighted Chin Ups: 5xbodyweight, 5x5, 10x5, 15x4, 20x3, 25x2
WOD: For Time
21-15-9:
- Sumo Deadlift High Pull (95/65#)
- Wall Ball (20/14# to 10' target)
3:46 rx'd
Ate like CRAP this weekend, so my conditioning really suffered. I should have been able to do this unbroken and uncer 3 minutes.
Saturday, February 9, 2013
Saturday, 2.9.13
Warm Up: 400m run, PVC pipe stuff
Strength: Cleans
65x5, 75x5, 95x5, 115x3, 140x1, 155x1, 170x0 (failed 3 times)
Weighted Pull Ups (Strict): 5xbodyweight, 5x5lbs, 4x10lbs, 3x15lbs, 3x20lbs, 1x25lbs
Conditioning: "Helen"
Three Rounds Of
-400m Run
-21 Kettlebell Swings @ 35lbs
-12 Pull Ups
9:54 rx'd. PR
All KB swings were unbroken, and my first set of pull ups were all unbroken too.
Strength: Cleans
65x5, 75x5, 95x5, 115x3, 140x1, 155x1, 170x0 (failed 3 times)
Weighted Pull Ups (Strict): 5xbodyweight, 5x5lbs, 4x10lbs, 3x15lbs, 3x20lbs, 1x25lbs
Conditioning: "Helen"
Three Rounds Of
-400m Run
-21 Kettlebell Swings @ 35lbs
-12 Pull Ups
9:54 rx'd. PR
All KB swings were unbroken, and my first set of pull ups were all unbroken too.
Friday, 2.8.13
Strength: Deadlift 3-3-3-1-1-1
235x3, 260x3, 280x3, 290x1, 302x0, 302x0 (I had nothing today.....I dont know where my strength is)
WOD: 15:00 "Cindy"
Complete as many rounds in 15 minutes as you can of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
16rds + 5 pull ups and 7 Push Ups (did hand release push ups)
235x3, 260x3, 280x3, 290x1, 302x0, 302x0 (I had nothing today.....I dont know where my strength is)
WOD: 15:00 "Cindy"
Complete as many rounds in 15 minutes as you can of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
16rds + 5 pull ups and 7 Push Ups (did hand release push ups)
Thursday, 2.7.13
Skill: On the minute for 10:00 max second L-Hang
about 12-15 seconds each minute
WOD: 3 rounds for time of:
- Run 800 meters
Rest 2 minutes
3:19, 3:27, 3:23 = total time of 14:08 with the 4 minute rest
about 12-15 seconds each minute
WOD: 3 rounds for time of:
- Run 800 meters
Rest 2 minutes
3:19, 3:27, 3:23 = total time of 14:08 with the 4 minute rest
Wednesday, 2.6.13
Strength: Overhead Squat 3-3-3-1-1-1
95x3, 105x3, 115x3, 125x3, 135x1, 140x1, 145x1, 150x1 PR!, 155x0 (failed three times, balance was off)
WOD: "Karen"
For time:
- 150 Wall Ball shots (20/14# to 10' target)
7:54 rx'd PR
My arms were wrecked from muscle ups and overhead squats. I should have done better than this.
95x3, 105x3, 115x3, 125x3, 135x1, 140x1, 145x1, 150x1 PR!, 155x0 (failed three times, balance was off)
WOD: "Karen"
For time:
- 150 Wall Ball shots (20/14# to 10' target)
7:54 rx'd PR
My arms were wrecked from muscle ups and overhead squats. I should have done better than this.
Tuesday, 2.5.13
Warm Up: Got 7 muscle ups today!
WOD: 3 Rounds for Time:
- 21 Kettlebell Snatch (Right Arm)
- 21 Kettlebell Snatch (Left Arm)
- 21 Pull Up
9:17@ 35lb kettlebell
OLY Class:
-Hang Snatch: (65%, 70%, 75%)4
75lbs, 85lbs, 95lbs
-Drop Snatch: 2x5 @ 70lbs
-Jerks: stopped at 125 because my arms are wrecked from all the muscle ups lately
WOD: 3 Rounds for Time:
- 21 Kettlebell Snatch (Right Arm)
- 21 Kettlebell Snatch (Left Arm)
- 21 Pull Up
9:17@ 35lb kettlebell
OLY Class:
-Hang Snatch: (65%, 70%, 75%)4
75lbs, 85lbs, 95lbs
-Drop Snatch: 2x5 @ 70lbs
-Jerks: stopped at 125 because my arms are wrecked from all the muscle ups lately
Monday, 2.4.13
Warm Up: Cant remember, but I did get all 5 muscle up attempts! Plus 2 more! ZZZing!
Strength: Shoulder Press 3-3-3-1-1-1
65x3, 75x3, 85x3, 92x3, 95x1, 100x0
WOD: CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
- Burpees
103......wanted 105, but I had some no reps. Its all good though. Man this workout sucked!
Strength: Shoulder Press 3-3-3-1-1-1
65x3, 75x3, 85x3, 92x3, 95x1, 100x0
WOD: CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
- Burpees
103......wanted 105, but I had some no reps. Its all good though. Man this workout sucked!
Saturday, February 2, 2013
Saturday, 2.2.13
Warm Up: 800m Run, drunk germans, sumo squats, pvc passthroughs, 4 muscle ups out of 5 attempts!
Strength: Back squat
45x5, 95x5, 115x5, 135x5, 175x5, 175x3
My form didn't feel right today so I stopped there. Ive been feeling very weak with back squats lately. Wanted to do 3x5 at 175.....next time.
Conditioning: 10 Rounds of:
-3 Power Snatches @ 75lbs
-10 Wall Balls Unbroken
10:3? rx'd
Strength: Back squat
45x5, 95x5, 115x5, 135x5, 175x5, 175x3
My form didn't feel right today so I stopped there. Ive been feeling very weak with back squats lately. Wanted to do 3x5 at 175.....next time.
Conditioning: 10 Rounds of:
-3 Power Snatches @ 75lbs
-10 Wall Balls Unbroken
10:3? rx'd
Friday, 2.1.13
Warm Up: 800m Row, stretches, 3 muscle up attempts (got 2)
Strength: Deadlift 5-5-5-3-3-3
205x5, 230x5, 255x5, 270x3, 280x3 (stopped there, no time left)
WOD: Reps of 10-9-8-7-6-5-4-3-2-1
- Double Unders
- Burpees box jump overs 20"
6:07
Got 1 muscle up after the workout too. I want to practice them when I am fatigued just in case they throw it into the open workouts.
Strength: Deadlift 5-5-5-3-3-3
205x5, 230x5, 255x5, 270x3, 280x3 (stopped there, no time left)
WOD: Reps of 10-9-8-7-6-5-4-3-2-1
- Double Unders
- Burpees box jump overs 20"
6:07
Got 1 muscle up after the workout too. I want to practice them when I am fatigued just in case they throw it into the open workouts.
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