12/31/12 Monday

Snatch 2 RM
83,93,100

Back squat 4x8
133,153,163,173f at 6

Felt very weak today, back sore from deadlifts yesterday.

WOD AMRAP 4
6 hspu
4 front squats (125)

- 4 rounds plus 5

12/30/12 Sunday

WOD with Lynn
AMRAP 12
25 hspu
50 t2b
75 deadlift (155)
100 box jumps

- 1 round plus 39

For time-
30 pull-ups
60 double under
20 pull ups
40 double Under
10 pull ups
20 double under

12/28/12 Friday

Max clean jerk

123,143,153,163f,163f,163f

WOD EMOM 20
10 burpees (odd)
1 muscle up

12/27/12 Thursday

1RM chin up
10,15,25,35,53f,45f,40f

AMRAP 8

200m row
10 pull-up
20 lunges

-3 rounds + 200m 4 pull-up

AMRAP 8

10 box jumps (24 step down)
10 deficit push ups (45)
200m row

-3 rounds plus 10 box jump, 10 push ups

12/24/12 Monday

Couldn't do WOD shoulder still really hurts

Front squat
153x5,163x5,173x3,183x1,193x1,203f,203f

11/22/12 Saturday

Back squat singles
143x5,153x5,163x3,173x3,183x2,193x1,203x1,213x1,218x1,223xPR

Weighted pull ups
10x2,13x2,18x2,21x2,28x2

Row 30 sec on 30 sec off 15 intervals
Pulled in the 40s for more then half of the intervals, 50s on some

12/21/12 Friday

Front rack lunge
103,123,133,143,153,163,173f
Felt awkward

7,5,3 thrusters muscle ups (108, 3 mu each round)

12 minutes...
Unbroken thrusters muscle ups were hard

Jackie
1000m row, 50 thrusters (33) 30 pull ups
PR- 9:17

12/19/12 Wednesday

Oly

Practice snatch from hand 5x3 @ 63

Full- 83,93,103,113ffffff angry.

Clean jerk
123,133,143,153f
Clean
123,133,143,153,163,173,185f
Caught 185 after 3 try's but couldn't stand up : (

Front squat
123x4,133x4,143x4,153x3,163x3,173x1,183x1,193f

12/17/12 Monday

20rm back squat
-160pr

WOD
EMOM 20 ( odd min, even min)
Row 200
Muscle up with dips at the top

Muscle ups felt better, did two dips at the top, when muscle ups got hard didn't do dips at the top

20x3 Ghd

12/15/12

10 rounds of Cindy (5each)
Row 2k (250)
30 hspu
40 t2b
50 front squat (115, from floor)
60 pull ups
70 burpee box jumps

Me and Brandon - 31:26

12/14/12

Split snatch
113x2,123x2,133x1,143x1,153f

Body weight back squat
125x30

165x5

12/13/12

Front squat 1.1.1.x5
165x3,175x3,185x3,190f

WOD 500m max rowx3
1:57
1:56
1:56

40DU unbrokenx3

Test WOD
10 snatchs (65)
10 burpees
3 min

12/11/12

1rm back squat
155,165,175,195,205,210, didn't have time for pr attempt

EMOM 20
Max pistols
1 mu

AMRAP 5
5 front squats from floor 115
10 box jumps 24"
4 rounds

12/10/12 Monday

Hspu 5x5
Strict to 1 Abmat

AMRAP 10
350m row, 10 wallball (20), 20 Abmat
3 rounds

EMOM 10
5 power cleans (105),5 ring dips( skinny red band)

Shoulders and triceps burning, failing on stringing dips together had to break into singles

3 rounds
15 Ghd sit-ups 35 du

12/9/12 Sunday

Post comp

From squats
155x5 165x3 175x2 185x1 190x1 200x1PR

Push press

65x5, 75x3 95x2 115x1

Handstand push ups 1 set max
16PR

12/5/12 Wednesday

EMOM 12 snatch (6 floor 6 hang/floor)
85,95,100,105

WOD
1 min cal row
45 sec kb (53)
4 rounds

Back hurt

OLY- sucked

Snatch
93,103,113,120ffffff

Clean jerk
123,133,143,153,163f jerk 173

Back rack jerk
95,105,125 singles


Front squat
135x5,145x5,155x3,165x3,175x1,185x1f

All around. Bad day.

12/3/12 Monday

3RM Clean Jerk without letting go
115,125,135

Back squat 5,3,2,1,1,1
165x5,185x3,195x2 ran out of time

WOD
3x3
10 squat clean thrusters (85)
10 box jumps

1 round + 7
1 round + 3
1 round + 2

Maxwall balls- 25
25 burpees

11/28/12 Wednesday

1 round
7 lateral burpees
9 power snatch (65)
11 OHS

Cleans
143,153,163,173,180pr!!

Back squat
165x5,175x3,185x2,195x1,205x1

11/27/12 Tuesday

Map training
AMRAP 10
8 power cleans ( singles 105)
11 box jumps (24)
16 Abmat

5 rounds

AMRAP 10
200m row
15 burpee (6in above)
4 ends + 150 row

AMRAP 5
50* handstand walk
20 walking lunges (25*)

Monday 11/26/12

Back squat 5x2
165,175,185,195

WOD: 5 rounds 10 thrusters (65), t2b
7:59

Sunday 11/25/12

Front squat
5x155,4x165,3x175,2x185,1x190,1x200f

Saturday 11/24/12

Grace
30 clean jerks
4:09 PR

Back squat 5,4,3,2,1
165 175 184 195 205 215f

Thursday 11/22/12

AM
Recovery row 2k
Butterfly work
PM
Back squatsx5x2
155x5,165x5,175x5,185x2,195x2,200x2,
205f
Legs tired.

Wednesday 11/21/12

WOD: Queezy baby
40cal row
35 DU
30 KB (35)
25 HR push up
20 dead lift 135
15 HPC 95
10 shoulder-over head 95

RX 10:14

Oly night- suck
Snatch 83,93,103,108fffff
Clean jerk
Climbing 123,133,143,153,158
Front squat
133,143,153,163,173,183f

Tuesday 11/30/12

AMRAP 8
6 burpee box jumps
7 pull ups

6 rounds + 8

5x200m sprints with 30 sec rest
2x400m sprints with 1 minute rest

5 rounds
10 t2b
10 band rear squeezes
10 DB lunge good morning

Monday 11/19/12

First day back in a month

Complex- 2 cleans 2 front squats 2 jerk- 125,135,140

Back squat x4- 155,175,185

2 min DU test x2- 149,123

EMOM with 30 sec rest on rower

Sunday 11/18/12

First weightlifting meet, Connecticut

Weigh in 124lbs

Snatch- 85,95,105
All power snatches

Clean jerk
145,155,165f

Won first place!! Made the 155 to win, missed the 165 but finally got it over head but missed it behind

11/14/12 Wednesday

Openers

Snatch
93,97,103,108f

CJ Climbing to opener
123,133,140,145

Tuesday 11/13/12

2k row
Mobilize
2k row

Monday 11/12/12

Suck.

Snatch skill with 53
73,83,93,103,108fx5

Clean jerk 85%
103,113,123,133,138 f jerk

Front squat singles 90%
133,143,153,163,173

Sunday Jon north

Lots of skill at 45lbs
Snatch and CJ
Max snatch
85,95,105,110,115,120miss behind
CJ
125,135,145,155,165 clean missed jerk
175 pr clean
180f

11/8/12 Friday

Snatch singles
83,93,103,108f
Clean jerk
123,133,143,153,160 FailJerk

Wednesday oly night

Snatch
Skill @ 83
Suck

Clean&jerk
133,143,153,158 fail jerk

Front squatx3
123,133,143,153,163,173,183x2

Tuesday 11/6/12 push press/back, BSquat 3x5

Push press from back
83x3 93x3 103x3 108x1 couldn't re rack on back

Back squat
133x5 143x5 153x5 163x5 163x5 193x5

Resting elbow.

Saturday 11/3/12

Crossfit total

Back squat
195,205,215,225fx2
Strict press
45,55,65,75,80,85pr
Deadlift
225,245,255,265,275pr

Wednesday 10/31/12

Snatch clean&jerk front squat

Snatch
83x5 93x3 103x3 108x2 113f

Cj
109 123 133 143 153 163pr

Front squat
123x5 133x5 143x5 153x3 163x3 173x3

Tuesday 10/30/12 WODS & squat

Back squat heavy singles- 134x5 145x3 155x2 165,175,185,195,205,215,220pr
WOD
AMRAP8
5 burpees 7 t2b 9 pull ups
5 strict pull ups then kip

AMRAP 8
7 goblet sq @ 53
7 push-ups
7 box jump @24

Monday 10/29/12 snatch clean&jerk front squat

Snatch
83x5 93x3 103x3 109x3 113f
Clean&jerk
133,143,153,158,160, 165f
Front squat
133x5 143x5 153x5 163x2 173x1 183x1 193f

Saturday, 10272012

Snatch
Warmup
83-93-103-113(f)

Clean & Jerk
83-93-113-123-133-143-153-163(f)

Back Squat:
133x5. 143x5. 153x5. 163x5. 173x5