Strength:
Overhead Squat- 35x10, 55x8, 75x6, 95x5, 115x3, 125x3, 130x3
Back Squat- 135x5, 145x5, the 5 sets of 165x5
Core: Completed 3 rounds of each exercise between strength sets
-25 V-Ups
-25 Hollow Rocks with 15lb plate overhead
-25 Sit Ups with 15lb plate
-30 Russian Twists with 25lb plate
-5x20 Side Bends
Stabilization: 3x20 of Hip Extention and Reverse Hypers
Conditioning: 5 Rounds of
-20 Ground to Overhead with 25lb plate
-20 Front Squats @ 45lb barbell
rest 1 minute between each set
Jenna's Crossfit Training
Monday, May 20, 2013
Sunday, 5.19.13
Conditioning: "Jackie"
-1000m Row
-50 Thrusters @ 45lbs
-30 Pull Ups
didnt time it, but I did see that I did the row in 3:58
Conditioning #2:
-50 Wall Balls
-50 Ring Rows
-50 Pistols
-50 Dumbbell Snatch @ 40lbs
Again, not for time
3x3 of 1 Burpee + one hips to rings
-1000m Row
-50 Thrusters @ 45lbs
-30 Pull Ups
didnt time it, but I did see that I did the row in 3:58
Conditioning #2:
-50 Wall Balls
-50 Ring Rows
-50 Pistols
-50 Dumbbell Snatch @ 40lbs
Again, not for time
3x3 of 1 Burpee + one hips to rings
Saturday, May 18, 2013
Saturday, 5.18.13
Conditioning: For Time
-500m Row
2 Rounds of-
-50 Warrior Sit Ups
-50 Thrusters @ 55lbs
-50 1 Arm Kettlebell Swings
-50 SDHP @ 55lbs
-500m Row
wait 2 mins, then 50 Burpee Broad Jumps
23:49 + 5:52
-500m Row
2 Rounds of-
-50 Warrior Sit Ups
-50 Thrusters @ 55lbs
-50 1 Arm Kettlebell Swings
-50 SDHP @ 55lbs
-500m Row
wait 2 mins, then 50 Burpee Broad Jumps
23:49 + 5:52
Friday, 5.17.13
Strength:
Deadlifts: 125x5, 195x4, 225x3, 250x2, 275x1, 305x1 (Fail)....stopped here. I felt way too weak
Dips: 6, 6, 6, 6, 6
LATER
-1.5 Mile Run
Conditioning: 15:00 EMOM of
-3 Ring Dips
-5 Deadlifts@ 175lbs
-7 Box Jumps @ 24inch
Deadlifts: 125x5, 195x4, 225x3, 250x2, 275x1, 305x1 (Fail)....stopped here. I felt way too weak
Dips: 6, 6, 6, 6, 6
LATER
-1.5 Mile Run
Conditioning: 15:00 EMOM of
-3 Ring Dips
-5 Deadlifts@ 175lbs
-7 Box Jumps @ 24inch
Thursday, 5.16.13
Super Active Rest Day ( basically no strength training......kinda)
-2 Rope Climbs with arms only!!
-Tabata Squats (all 19)
-2:15 hollow hold with tanner pushing on my legs
-500 Sit Ups unbroken
-Tabata Squats (21, 19 for 5 rounds, 20 for 2 rounds)
LATER
Conditioning: On the Minute for 5 rounds (10mins total)
-5 KB swings @ 70lbs
-40 Shuttle (0-10,0-20-,0-30,0-40)
-Rest 1 Min
5 Rounds of Max HSPU, then 15 Hollow Rocks after wach round
HSPU: 15, 10, 10, 10, 11
-2 Rope Climbs with arms only!!
-Tabata Squats (all 19)
-2:15 hollow hold with tanner pushing on my legs
-500 Sit Ups unbroken
-Tabata Squats (21, 19 for 5 rounds, 20 for 2 rounds)
LATER
Conditioning: On the Minute for 5 rounds (10mins total)
-5 KB swings @ 70lbs
-40 Shuttle (0-10,0-20-,0-30,0-40)
-Rest 1 Min
5 Rounds of Max HSPU, then 15 Hollow Rocks after wach round
HSPU: 15, 10, 10, 10, 11
Wednesday, 5.15.13
Strength:
Cleans: 65x5, 85x4, 105x3, 125x2, 145x1, 155x1, 170x1 (Fail)
Push Press: 65x10, 85x8, 105x5, 125x4, 140x1, 127x3, 122x5, 117x7
Conditioning #1: 20:00 AMRAP
-10 Power Cleans @ 95lbs
-10 Push Press @ 95lbs
-10 Lateral Burpees over the bar
8 Rounds + 2 Power Cleans
Conditioning #2: 3 Rounds of
-400m Run
-2 Rope Climbs
-5 Handspand Push Ups
-7 Jerks @ 110 with Axle
11:41
Cleans: 65x5, 85x4, 105x3, 125x2, 145x1, 155x1, 170x1 (Fail)
Push Press: 65x10, 85x8, 105x5, 125x4, 140x1, 127x3, 122x5, 117x7
Conditioning #1: 20:00 AMRAP
-10 Power Cleans @ 95lbs
-10 Push Press @ 95lbs
-10 Lateral Burpees over the bar
8 Rounds + 2 Power Cleans
Conditioning #2: 3 Rounds of
-400m Run
-2 Rope Climbs
-5 Handspand Push Ups
-7 Jerks @ 110 with Axle
11:41
Tuesday, 5.15.13
Frank Came to visit and help me with my training today!
Conditioning #1- Wall Ball/ Double Under Ladder
1WB+15 DU on min 1, 2 WB + 15DU on min 2, ..........I finished 18 rounds
Conditioning #2: 4 Rounds of
-6 Handstand Push Ups
-8 Box Jumps @ 24in
-10 Shoulder To Overhead with Axle @ 95lbs
-12 Kettlebell Swings @ 62lbs
-40 Ft walking Lunges with Axle in Front Rack
Oly Class:
Worked Up to 130x1 on Snatch, missed it overhead 7 times.....UGH!
Conditioning #1- Wall Ball/ Double Under Ladder
1WB+15 DU on min 1, 2 WB + 15DU on min 2, ..........I finished 18 rounds
Conditioning #2: 4 Rounds of
-6 Handstand Push Ups
-8 Box Jumps @ 24in
-10 Shoulder To Overhead with Axle @ 95lbs
-12 Kettlebell Swings @ 62lbs
-40 Ft walking Lunges with Axle in Front Rack
Oly Class:
Worked Up to 130x1 on Snatch, missed it overhead 7 times.....UGH!
Tuesday, May 14, 2013
Monday, 5.13.13
I went to train in Lodi with Sara and Frank today!
Regionals Wod 13.5
21-15-9
-Deadlifts @ 205
-Box Jumps @ 24in
4:42
Regionals Wod 13.7
4 Rounds of
-2 Rope Climbs
-100m Sprint
-4 Squat cleans @ 135
-100m Run
I think my time was 5 something but I dont remember, and I missed 2 runs in the beginning rounds
-2 Burpee Muscle Ups EMOM for 5:00
Later
Strength:
Front Squat: 105x5, 140x4, 170x3, 190x2, 205x1, 195x3 (PR, 200), 175x5, 160x7
Skill: Handstand Push Ups
10, 8 8, 8, 6, 10, 6
Conditioning #2
-100m Row
-10 Burpees
-250m Row
-25 Burpees
-500m Row
-50 Burpees
-250m Row
-25 Burpees
-100m Row
-10 Burpees
12-13 minutes?? (the clock got turned off)
Regionals Wod 13.5
21-15-9
-Deadlifts @ 205
-Box Jumps @ 24in
4:42
Regionals Wod 13.7
4 Rounds of
-2 Rope Climbs
-100m Sprint
-4 Squat cleans @ 135
-100m Run
I think my time was 5 something but I dont remember, and I missed 2 runs in the beginning rounds
-2 Burpee Muscle Ups EMOM for 5:00
Later
Strength:
Front Squat: 105x5, 140x4, 170x3, 190x2, 205x1, 195x3 (PR, 200), 175x5, 160x7
Skill: Handstand Push Ups
10, 8 8, 8, 6, 10, 6
Conditioning #2
-100m Row
-10 Burpees
-250m Row
-25 Burpees
-500m Row
-50 Burpees
-250m Row
-25 Burpees
-100m Row
-10 Burpees
12-13 minutes?? (the clock got turned off)
Saturday, 5.11.13
Regionals Wod 13.6
-100 Double Unders
-50 Handstand Push Ups
-40 Toes To Bar
-30 Shoulder to overhead @ 105 with axle
-90 ft. walking lunge with axle in front rack position @ 105
18:19
-100 Double Unders
-50 Handstand Push Ups
-40 Toes To Bar
-30 Shoulder to overhead @ 105 with axle
-90 ft. walking lunge with axle in front rack position @ 105
18:19
Friday, 5.10.13
Cambat Olympics Competion!! We did a bunch of stuff....tire flips, push ups, 5k, and more that I dont wanna type
Later
7:00 Overhead Squat Latter (Regionals Wod #3)
started at 125, ended at 145....dropped the bar twice and had to redo on 130 and 140 (use belt and wrist wraps for regionals)
Conditioning:
-800m Run
-5 Rounds of Cindy
-800m Run
11:59 rx'd
Later
7:00 Overhead Squat Latter (Regionals Wod #3)
started at 125, ended at 145....dropped the bar twice and had to redo on 130 and 140 (use belt and wrist wraps for regionals)
Conditioning:
-800m Run
-5 Rounds of Cindy
-800m Run
11:59 rx'd
Thursday, 5.9.13
Skill: Handstand Push Ups 10x5
Strength:
Back Squat: 105x5, 155x4, 173x3, 200x2, 210x1, 216x3 (PR, 220), 196x5 (PR), 175x10 (HOLD BREATH!!)
Conditioning: Dirty Thirties (look up movements, I dont wanna write them down)
9:47 + 35 seconds because I forgot the Jumping Pull Ups and did them after I stopped
Conditioning #2: 10-9-8-7....1 of
-Handstand Push Ups
-24in Box Jumps
Muscle Ups: 1, 2, 1, 1
Strength:
Back Squat: 105x5, 155x4, 173x3, 200x2, 210x1, 216x3 (PR, 220), 196x5 (PR), 175x10 (HOLD BREATH!!)
Conditioning: Dirty Thirties (look up movements, I dont wanna write them down)
9:47 + 35 seconds because I forgot the Jumping Pull Ups and did them after I stopped
Conditioning #2: 10-9-8-7....1 of
-Handstand Push Ups
-24in Box Jumps
Muscle Ups: 1, 2, 1, 1
Wednesday, May 8, 2013
Wednestday, 5.8.13
Skill: 3 sets of 50 Double Unders, Then 50 Pistols....also got 55lb pistol on my left leg. PR!
Conditioning: EMOM for 6 Mins
-10 Russian Kettlebell Swings @ 70lbs
-10 Box Jumps @ 24inch
Later:
Overhead squats from the floor: 65x3, 85x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x2x0
Conditioning #2: For time
-70 Sumo Deadlift High Pulls @ 35lbs
-50 Thrusters @ 35lbs
-30 Pull Ups
4:52
Conditioning: EMOM for 6 Mins
-10 Russian Kettlebell Swings @ 70lbs
-10 Box Jumps @ 24inch
Later:
Overhead squats from the floor: 65x3, 85x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x2x0
Conditioning #2: For time
-70 Sumo Deadlift High Pulls @ 35lbs
-50 Thrusters @ 35lbs
-30 Pull Ups
4:52
Tuesday, 5.7.13
Strength:
Deadlift: 135x5, 185x4, 215x3, 265x2, 280x1, 290x3 (PR!! 295 next), 265x5 (PR! 270 Next)
Dips: 5, 5, 5, 5, 5, 5, 5, 5
Conditioning:
15 Wall Balls in 30 Seconds Unbroken/30 Seconds Rest for 6:00 (90 WB total)
-rest 2 mins...then
10 Deadlift
8 Hang Power Clean
6 push press (all weight at 65lbs)
3:53
-rest 2 mins...then
15 Wall Balls in 30 seconds unbroken/30 seconds rest for 6:00 (another 90 WB total)
Oly Class:
Snatch: ATK, BTK, Base (75x2)6
Clean and Jerk: ((90x2)2, (100x2)2, (115x2)2)2
Deadlift: 135x5, 185x4, 215x3, 265x2, 280x1, 290x3 (PR!! 295 next), 265x5 (PR! 270 Next)
Dips: 5, 5, 5, 5, 5, 5, 5, 5
Conditioning:
15 Wall Balls in 30 Seconds Unbroken/30 Seconds Rest for 6:00 (90 WB total)
-rest 2 mins...then
10 Deadlift
8 Hang Power Clean
6 push press (all weight at 65lbs)
3:53
-rest 2 mins...then
15 Wall Balls in 30 seconds unbroken/30 seconds rest for 6:00 (another 90 WB total)
Oly Class:
Snatch: ATK, BTK, Base (75x2)6
Clean and Jerk: ((90x2)2, (100x2)2, (115x2)2)2
Monday, 5.6.13
Skill: Muscle Ups- 1, 1, 1, 1, 1
Strength:
Front Squat: 100x5, 135x4, 165x3, 185x2, 200x1, 180x3, 185x3 (PR..195 next), 170x5 (PR, 170 next), 160x7 (PR, 165 Next)
Snatch: 55x5, 65x5, 75x5, 85x5, 95x3, 95x3, 95x3, 95x3, 95x3
Conditioning: 3 Rounds of
-10 Clean and Jerks @ 95lbs (full sqaut clean)
-400m Run
9:57 rx'd
Conditioning #2: 10:00 AMRAP of
-6 Handstand Push Ups
-30 Weighted Walking Lunges with front rack position barbell @ 65lbs
-60 DOuble Unders
3 Ronds + 5 Handstand push ups
Strength:
Front Squat: 100x5, 135x4, 165x3, 185x2, 200x1, 180x3, 185x3 (PR..195 next), 170x5 (PR, 170 next), 160x7 (PR, 165 Next)
Snatch: 55x5, 65x5, 75x5, 85x5, 95x3, 95x3, 95x3, 95x3, 95x3
Conditioning: 3 Rounds of
-10 Clean and Jerks @ 95lbs (full sqaut clean)
-400m Run
9:57 rx'd
Conditioning #2: 10:00 AMRAP of
-6 Handstand Push Ups
-30 Weighted Walking Lunges with front rack position barbell @ 65lbs
-60 DOuble Unders
3 Ronds + 5 Handstand push ups
Saturday, 5.4.13
Conditioning: 4 Rounds of
-400m Run
-1 Rope Climb
-50 Double Unders
-15 Deadlifts @ 165
-10 Pull Ups
17:58
Conditioning #2: 20,19,18....1 of
-weighted sit ups
-jumping squats
Cash Out: 50 Dumbbell Snatches at 40lbs (25 each arm)
-400m Run
-1 Rope Climb
-50 Double Unders
-15 Deadlifts @ 165
-10 Pull Ups
17:58
Conditioning #2: 20,19,18....1 of
-weighted sit ups
-jumping squats
Cash Out: 50 Dumbbell Snatches at 40lbs (25 each arm)
Thursday, 5.2.13
Skill: Butterfly Pull Ups
5, 6, 6, 7, 6, 8, 5
Strength:
Snatch: 65x5, 75x5, 85x5, 95x1x5, 115x1x3, 130x0x3 (SSOOO close)
Bench Press: 85x5, 100x4, 115x3, 125x2, 135x0 (what happened??), 120x3, 115x4, 110x7
Conditioning: 12-9-6 of
-Thrusters @ 105
-GHD sit ups
5:55
Stabiilization: 50 Warrior Sit Ups/ 50 Hip Extentions
5, 6, 6, 7, 6, 8, 5
Strength:
Snatch: 65x5, 75x5, 85x5, 95x1x5, 115x1x3, 130x0x3 (SSOOO close)
Bench Press: 85x5, 100x4, 115x3, 125x2, 135x0 (what happened??), 120x3, 115x4, 110x7
Conditioning: 12-9-6 of
-Thrusters @ 105
-GHD sit ups
5:55
Stabiilization: 50 Warrior Sit Ups/ 50 Hip Extentions
Tuesday, 4.30.13
Warriorz Crossfit Wod:
5 Rounds of 3 min AMRAP with one min rest in between of:
-10 Handstand Push Ups
-30 Double Unders
-10 Box Jumps
I got at least 2+ each round
Strength: Dont Remember all my sets, but I PR'd my clean at 185! failed 3 times at 190. SO CLOSE
LATER:
Conditioning #2: 12 Min AMRAP of
-7 SDHU
-7 Push Ups
-7 Ring Rows
Dont remember my score
5 Rounds of 3 min AMRAP with one min rest in between of:
-10 Handstand Push Ups
-30 Double Unders
-10 Box Jumps
I got at least 2+ each round
Strength: Dont Remember all my sets, but I PR'd my clean at 185! failed 3 times at 190. SO CLOSE
LATER:
Conditioning #2: 12 Min AMRAP of
-7 SDHU
-7 Push Ups
-7 Ring Rows
Dont remember my score
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