you are my celebrity

training log

Only click here if you are interested in the minutiae of my training program … this page is mostly for me to log my numbers! (Maxes here)

11/8/13, 9:30am

4×4 bench press @ 50kg (110#)

10-9-8-7-6-5-4-3-2-1 = 12:26
T2B (all strung together!)
DB snatch 35#
wallball 12#

11/7/13, 7am

Front squat
3x 40kg / 3x 50kg / 3x 60kg / 3x 70kg / 1x 75kg / 1x 80kg / 1x 85kg (187#)
*no pain in hammy! felt it in 2nd and 3rd reps of 70kg

10 Rds = 12:23 (did I do 11 rounds? possible)
2 thruster @95#
5 chinups
10 ball slams 20# (tried 40#, felt it in the hammy)

11/5/13, 6am

3RM power clean 125# (not 3rm)
*favoring hammy, tried not to, fatigued on last rep of 4th set

4 Rds = 9:33
20 goblet lunges w/ 16kg kb
15 kbs (russian)
:30 left plank, :30 right plank

11/4/13, 6am

3×5 back squat 115-115-135#

WOD = 15:53
400m row
45 db thruster 20#
45 pullups
45 ball slams 20#
400m row

11/3/13

1 mile beach run

11/1/13

Bench Press
3×5 @ 95#

Split Jerk
2×3 @ 95 / 2 @ 115 / 3×1 @ 135

4 Rds (supposed to be 5, hammy fatigued)
20 wallball
10 t2b (rip = k2e)
5 hang clean 115#

10/31/13

4×10 front rack barbell lunges 55-75-75-85#

8 Rds = 6:40
1 snatch @ 55#
3 triple lateral bar over burpees
:30 rest

10/29/13

3×5 DL @ 95#

Rehab exercises: dead bug + bridges

10 Rounds = 12:46
3 strict chinups (kipped rds 4-10)
10 tricep pulldowns
60 single unders

10/28/13

Back Squat 3×5 @ 85#

4 x 4 Minute rounds
1 Minute at each station, complete given reps, if unable to complete given task in allotted time mark a penalty

20 Kettle bell swings 12kg
20 Step ups 20″
20 Pull Ups
20 Russian Twist with 30# DB
1 minute Rest between rounds

*for every penalty assume 5 burpees to be completed during the rest = 10 burpees (pullups… riiiiip)

10/26/13

2 hours beach football

10/25/13

3×6 – 55# back squats + 1×6 front squats

5×6 – 65# push press

12 min AMRAP = 6+
7 hang clean 55#
10 toes 2 bar (rip … sub ring rows)
20 air squats

10/24/13

PT: thera band walks, 1-legged bridges, prone hammy curl

10/21/13

1.5 mile beach run (jog + sprint + walk)

10/16/13

Squat exercises

Mobility

10/15/13

PT

1 mile run on beach

10/14/13

2 rounds of:

3 min amrap:
Wall Ball 14# 62/48

2 min rest

3 min amrap:
Single unders 315/330

1 min rest

3 min amrap:
DB Thrusters 12# ea 42/28

2 min rest

10/12/13

Cathedral Lake Hike – 6.4 miles rt, 2,000 ft elevation

10/11/13

Ute Hike – 1.9 miles rt, 1,000 ft elevation

10/10/13

WOD = 7:58

10- KB Snatches at 8kg
20- Pull Ups
30- Step Ups 20in
40- Kettle Bell Swings at 8kg
30- Step Ups 20in
20- Pull Ups
10- KB Snatches at 80kg

40 lunges

10/8/13

12 minute AMRAP = 3 + 40

20 (steps) Single Arm KB Overhead Walking Lunges (right) 12kg
15 Toes 2 bars
20 (steps) Single Arm KB Overhead Walking Lunges (left) 12kg
15 Hand release Push ups

10/7/13

1 mile beach run

10/3/13

1 mile beach run

10/2/13

10# KB warmups

“Jackie” = 8:59
1000m Row
50 Thrusters  15lb bar (ha)
30 Pull Ups

9/30/13

6 Rounds for Time = 24? mins

400m row
10 ring pushups
15 stepups 20″ box

9/26/13

3×10 slow step-ups 20″ box

4 Rounds
1 min rowing – 20 cal/300m/per
15 ring dips unbroken – purple band; broke last set

9/25/13

10 mins rowing / 1 min on / 1 min off = 1400m (no pain)

125 walking lunges = 3:51

9/23/13

10 Rounds for Time, Rest 30 sec between rounds = 11:58

14 step-ups, 24 in box

:45 airdyne (1 leg)

9/21/13

1 hr beach football

9/19/13 FIRST WORKOUT BACK!

rope climbs + strict pullups

40 pushups
20 ring rows
40 lunges 10# kb
30 pushups
10 ring rows
40 lunges 10# kb
= 11:59

8/6-9/19 OFF/injury

8/5/13

80-minute hot bikram vinyasa combo yoga. Torn hamstring.

8/4/13

walking around the fair

8/3/13

9:30am WOD: partner 10-1 Deadlift 205#, plyo pushups on 45# plate, KBS 53#, abmat situps (20-1)
ring dip skill work

5.5 miles biked

2 hours volleyball 2s

8/2/13

14 miles biked

Noon Gym:

Deadlift 5×135-5xd135-5xd205-5xd225-3×295-1×305-1x325F

Strict Press 5×45-5×75-3×95-2×105-1x110F

Back squat 5×135-2×205-2×225-1×245-1x255PR!-265FAIL

8/1/13

60-minute hot vinyasa bikram combo

7/31/13

2 hrs sand vb – drills + 2s

7/30/13

5:30pm WOD = 3 Rounds = 162

1 min ME Front Squats 115# ~15
1 min ME HSPU ~4
1 min ME KBS 53# ~22
1 min ME Pull-ups ~15
*Rest 1 minute after each round.

7/29/13

80-minute hot vinyasa bikram combo yoga

7/28/13

14 miles biked

1.5 hrs sand vb – 2s

7/27/13

Front Squat 135×5 / 155×5 / 165×5 / 165×3

AMRAP 10min = 4
5 pistols/leg
10 paralette pushups
15 KBS 53#

7/26/13

60 minute hot vinyasa bikram combo yoga

5pm LIFT
Deadlift deficit 5×185 / d 5×225 / 5×225 / 3×275 / 1×305 / 315f
Strict Press 45×5 / 75×5 / 95×5 / 105×2 / 110f
Back squat 135×5 / 155×5 / 185×5 / 215×3

7/25/13

11 miles biked

1 hour sand football

7/24/13

2 hrs sand vb – drills + 2s

7/23/13

80-minute hot yoga – vinyasa bikram combo

7/22/13

90-minute Bikram yoga

7/21/13

90-minute Bikram yoga

7/20/13

Shopping … haha

7/19/13

Travel

7/18/13

OFF

7/17/13

2 hrs sand vb – drills & 2s

7/16/13

60-minute vinyasa yoga

7/15/13

Aspen CrossFit!

3×10 back squat 135-185-205

5 Rds = 9:48
10 press @65#
15 KBS 24kg

1.5 hrs vb – 2s

7/14/13

60-minute yin yoga

2 hrs sand vb – 2s

7/13/13

2 hrs sand vb – 2s

7/12/13

Strict Press 5×3 = 65-85-95

15-12-9-12-15 = 4:48
Wall Ball 16
Sumo Dead Lift High Pull 65

Rest 5min

1600M Row

7/11/13

11 miles biked

Beach football

7/10/13

2.5 hrs sand vb – drills & 2s

7/9/13

5 rounds for reps/calories = 215

30 sec. ME Airdyne or Row ~12
30 sec. Rest
30 sec. ME KBS 53 ~15
30 sec. Rest
30 sec. ME Hand Release Pushups ~16
30 sec. Rest

Rest 3-5 Min

3×15 GHD Sit ups

3×15 Hip Ext.

7/8/13

Deadlift 5×135 / 5×185 / 5×225# / 4×275 / 1×315

Behind the neck snatch grip press 5×45 / 5×65 / 3×75 / 2×75

Front Squat 5×135-5×165-4×155-3×135 (form/mobility)

7/7/13

2 hours sand vb 2s

7/6/13

Biking around town

7/5/13

Biking around town

Deadlift (deficit)5×135# / (d)5×185# / (d)5×235# / 3×285#

Strict press 5×65# / 5×75# / 3×85# / 2×95#

Back Squat  135-185-205-225

7/4/13

Yeah right.

7/3/13

60 minute vinyasa yoga

2 hrs sand vb – skills & 2s

7/2/13

530pm OLY:

Deadlift 2x (deficit)5×135# / (d)5×185# / (d)5×235# / 3×285#

Behind the neck snatch grip press 5×45# / 2x 5×65# / 5×75# / 3×75#

Back Squat 2x 135-185-205-225

7/1/13

5 Min AMRAP 4 + 10
10 Back Squats 115#
5 Chest To Bar Pull Ups

Rest 1 Min

5 Min AMRAP 3 + 7
5 strict press 85#
10 Push Ups

Rest 1 Min

5 Min AMRAP 4 + 10
10 KBS 53#
5 air squat pull ups

6/30/13

30 minutes football tossing in the sand (**note: foot hurt)

6/29/13

15 miles biked

6/28/13

3 hours sand vb – 2s

11 miles biked

6/27/13

1 hour sand football

6/26/13

2.5 hours sand volleyball – class (skills + 2s)

6/25/13

90-minute hot dayton yoga

6/24/13

OFF

6/23/13

2 hours sand volleyball – 2s

13 miles biked

Gym Skillz – ring dips, muscle up progressions, strict pullups, wall walks + rolling out

6/22/13

3 miles biked

6/21/13

3 hours sand volleyball – 3s

Roll out

5×5 strict press 95#

Squat skill work + 3×3 OHS 115#

6/20/13

11 miles biked

1 hour sand football

6/19/13

90 minute Dayton method yoga

6/18/13

530pm OLY … deadlift + front squat

6/17/13

OFF

6/16/13

3 miles biked

Rock climbing

6/15/13

OFF

6/14/13

3 hours sand volleyball

OH Squat + Roll out

6/13/13

530pm OLY: deadlift, behind the neck press, front squat

1 hour sand football

6/12/13

90 minute dayton method hot yoga

6/11/13

90 minute dayton method hot yoga

6/10/13

60 minute vinyasa yoga

6/9/13

11 miles biked

3 hours sand volleyball

6/8/13

11 miles biked

6/7/13

11 miles biked

3 hrs sand volleyball

5pm Gym: roll out + Deadlift deficit 5×135, 5×155 regular 3×185-2×225-1×275-315-325PR!-330FAIL

6/6/13

OFF

6/5/13

YAS – 30 min spin + 30 min yoga

6/4/13

5:30pm OLY:
1+1 snatch + hang snatch 2 @ 55-75-85×2
clean + jerk 2 @ 85-105-115×2-135×3
complex: clean + push press + push jerk with 2 second hold in dip @ 95-105-115-115-115
front squat 2 @ 125-155-175

6/3/13

6am: 5×1 Front Squat = 135-155-175-195-205-215F

4 Rds ME  w/ rest between each:

:30 airdyne

25 KB swings @53#

6/2/13

2 hrs volleyball

6/1/13

Bbball game

5/31/13

5:30pm OLY snatch + clean & jerk + front squat

5+ miles biked

5/30/13

6am: Push Jerk 3-3-2-2 = 95-105-115-125

4 rounds = 10:03
1 Rope Climb
4 Power Cleans 135#
:30 airdyne

5/29/13

60 minute vinyasa yoga

5/28/13

5:30pm OLY
1+1 snatch + below the knee hang snatch @ 55-65-75-85×3-90×3
2+1 clean + jerk @ 85-105-125-135
snatch pull @ 65-85-105×2-125×2
back squat @ 125-170×2-205×2-220

5/27/13

9am: Partner Murph = 24:26
1000m+ row
50 pullups
100 pushups
150 squats
1000m+ row

5/25 & 26

OFF, biking, ocean playing

5/24/13

noon = 2×3 power clean 145-155-160 … 1 rep: 165 – 175 (full clean) NEW PR!!!

4 rounds not for time
10 ring rows feet on box
10 kb walking lunges 35#/ea
10 25# back extensions

5/23/13

6am WOD = 8:16

15 Strict Press 85# (11F)
30 Burpees (no jump)
15 Push Press 85#
20 Burpees (no jump)
15 Push Jerk 85#
10 Burpees (no jump)

Tabata squats w/ iso hold

5/22/13

6pm “DT” = 6:11
5 Rounds
12 Deadlifts 105#
9 Hang clean
6 Shoulder to OH

5/21/13

5:45am (yeah that’s right): 60 minute hot vinyasa yoga

5:45pm 2 hours sand volleyball (2s)

5/20/13

6am: Front Squat 3×2 = 125-145-175

2 rounds for time = 15:01
10 Snatch (squat)- 85#
30 up downs
10 Clean & Jerk (squat) same weight
20 up downs
10 deadlift – same weight

5:45pm: 60 minute hot vinyasa yoga

5/19/13

1.5 hours sand volleyball (4s)

5.5 miles biked

60 minute hot vinyasa yoga

75 minute hot restore yoga

5/18/13

60 minute hot fusion yoga

3 miles biked

washed car (isn’t that supposed to burn calories?)

5/17/13

60 minute hot vinyasa yoga

5/16/13

5:30pm:

9 minutes EMOM
115# clean & jerk
2 HSPU (kipping, mostly fails)

5 min rest

9 min AMRAP = 6 + 2
3 strict pullups OR 9 butterflies
6 OHS 65#
9 DL 65#

*1pm chiropractor visit

5/15/13

6am:

Bench Press 5×2 = 85-95-105-115-125

4min AMRAP = 2 + 10 + 8
10 Strict Press 65#
20 KBS 28#

Rest 2min

4min AMRAP
10 Push Press 95# = 3 + 10 + 13
20 KBS 28#

Rest 2-5min

800m Row = 3:02

5/14/13

travel / OFF

5/13/13

90 minute bikram yoga

5/12/13

travel / OFF

5/11/13

2 games beach football

11 miles biked

5/10/13

Off (foot pain)

5/9/13

OLY 5:30pm: Shankle Complex [1 Clean DL + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks] x 5 = 85-105-115-125-135-145

Bball game!

5/8/13

60 minute hot yoga

60 minute core restore

5/7/13

5:30pm OLY

Snatch Complex (snatch pull-RDL-below-the-knee snatch-snatch balance-overhead squat): 55#-65-65-75-85-85-95

Clean & Jerk Complex (deadlift-clean-front squat with 3 second hold-push press-push jerk with 2 second hold in the dip): 85#-95-105-115-125-135-145F(push press)

Back squat 2 @ 175# / 2 @205 / 1 @ 225# / 1 @ 225#

5/6/13

60 minute hot vinyasa

5/5/13

60-minute hot yoga

5/4/13

1 hour football

11 miles biked

5/3/13

60 minute restore yoga

5:30pm: 8 minutes EMOM 85# snatch + 3 pushups

OLY:

Snatch 2@55#/2@75/1@85/1@95/1@105F

Clean & Jerk 2 @85/2@125/1@135/1@145/1@155/1@160F (jerk)

5/2/13

OFF

5/1/13

6am: Bench press 5-5-3-3-2 = 85-95-105-120-125

2 Rounds Tabata = 301
85# deadlift 11/10
Row for calories 46/44
16# Wallball 8/8

4/30/13

In Teams of 2 complete As fast as possible = 36:08
100 Step-ups, 24 inch box
100 Ring rows
100 Kettlebell swings, 1 pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Back extensions
100 Wall ball shots, 20 pound ball
100 Pushups
150 Double unders/Russian KBS

60 minute hot vinyasa

4/29/13

6am: Back Squat 5-5-3-3-2 = 125-155-175-195-215

3 Rounds = 11:17
400 m row
10 pushups
15 KBS 16kg
12 pullups

3 x 10 back ext / 3 x 1 min plank

4/28/13

2 hours volleyball

11 miles biked

4/27/13

1 hour football

30 mins volleyball

4/26/13

60 minutes hot yoga fusion

5:30pm OLY
Snatch 3-2-2-1-1 = -55-75-85-90-95
Clean & Jerk 3-2-2-1-1 = -85-125-135-140-150F
Front squat 3×2 = 125-155-175

4/25/13

OFF (does walking in 6-inch heels for 5 hours count?)

4/24/13

6am: 3×5 Press: 65-75-85-90-90

4 Rds = 8:43
10 Push Press 75#
15 step ups 24″
15 toes to bar (stringing more and more together! yay!)

4 mins HSPU practice + holds

4/23/13

60 minute hot vinyasa yoga

4/22/13

6am: 5×3 Front Squat @ 175#

4 Rounds = 11:09
10 DL @ 125#
20 air squats
400m row

60 minute hot yoga pilates

4/21/13

2 hours volleyball (4s)

3 mile bike

60 minute restore yoga

4/20/13

2 hours football

11 mile bike

4/19/13

6am: 5×2 deadlift = 125-215-225-245-265 / 1 @ 295 / 1 @ 305# / 1 @315# PR!!!!

5 Rounds = 10:15
30 16kg KB swing
8 pistols/leg (my leg was behind, not front)

7am OLY:

Snatch = 2 @ 55 / 2 @ 75 / 2 @ 85 / 90 / 95

Clean & Jerk =  2 @125 / 2 @ 130 / 135 / 140

Front Squat = 2 @125 / 2 @ 145 / 2 @ 165 / 175 / 185

4/18/13

OFF

4/17/13

6am: Push Press 5×2 = 85-105-115-125-135#

Row 2k

2x:
50 Sledge Hammer Swings
30 GHD Sit ups

4/16/13

6am: Tabata: 20sec on 10sec off for 8 Rounds = 327
Thrusters, 45lb Bar = 9
Rest 1min
Russian KB Swings 35# = 9
Rest 1min
Diamond Push Ups = 5
Rest 1min
Air Squats = 17

10 min of quality work = Shoulder Touches + 30 Hollow Rocks + L-position Hangs from rings

5:30pm OLY

Snatch 2 @55# / 2 @ 75# / 85# / 95#

Push Jerk 2 @75# / 2 @105# / 2 @ 125# / 135# / 145#

Clean Pull 2 @ 125# / 2 @ 155# / 3 @ 160#

Back Squat 2 @ 105 / 2 @ 155 / 2 @ 175# / 205# / 225#

4/15/13

6am: Back Squat 3×3 = 185-205-215#

3 Rounds for Time = 8:08
10 Reps Anyway overhead AHAP = 105# OH Squat
10 Box Jumps 30/24 = 30″ step ups

 4/14/13

3 miles biked / 1.5 hours weeding / OFF

4/13/13

1 hour football game

11 miles biked

4/12/13

5:30pm OLY:
Snatch: 2 @ 55# / 2 @ 75# / 1 @ 85# / 1 @ 95#
Clean & Jerk: 2 @ 85# / 2 @ 135# / 1 @ 145# / 1 @ 155# PR!
Snatch pull: 2 @ 75# / 1 @ 95# / 3×1 @ 105#
Front squat:  2 @ 105# / 2 @ 165# / 2 @ 175# / 2 @ 185# / 1 @ 195#

4/11/13

6am: Injured Foot Kelly = 24:24
5x
400m ROW
30 Wall Ball 16#
30 KBS 35#

4/10/13

4:30pm:

Power Clean 3×3 = 125#-145#-155#

3min AMRAP Handstand Push ups = 6 w/ 1 ab mat; 1 minute hold

rest 2min

8min AMRAP, Turkish Get ups AHAP alternating sides = 28 w/ 35#

Rest 2min

3min AMRAP Knees to Elbows = 34

4/9/13

5:30PM OLY

Snatch 3 @ 55# / 3 @ 75# / 3 @ 85#

Clean & Jerk: 3 @ 105# / 1 @ 125# / 135# / 145# / 1 @ 150# New PR!

Front Squat: 2 @ 100# / 2 @ 155# / 1 @ 195#

4/8/13

OFF

4/7/13

4 hours skiing + bowl hike!

4/6/13

4 hours skiing

4/5/13

@8am in ASPEN!

OH Squat 3 reps at 95-115-125-135

EMOM 10 minutes; score = 111
3 – 135# clean & jerk
# of situps for rest

3 hours skiing

4/4/13

6am: CF 13.5 = 58 reps
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed

4/3/13

60 minute hot yoga

60 minute hot restorative yoga

4/2/13

6am OLY:

Clean Pull = 1×4 85# / 2×1 125# / 2×1 135# / 1×1 145# / 4×1 155#

Jerk = 2×2 85# / 1×2 105# / 1×2 115# / 1×2 125# / 1×1 135#

Back Squat = 1×4 125# / 1×2 175# / 1×2 195# / 1×2 205# / 1×2 225#

2×12 GHD back extension

4/1/13

6am: Overhead Squat 5×3 = 85-95-105-115-125F(1)

WOD = 10:28
50 OH Walking Lunges 25#
50 Chest 2 Bar pull ups
50 KBS 16kg
50 abmat sit ups

3/31/13

60 min Core Restore yoga

3+ miles biked

3/30/13

1 hour sand football

3/29/13

OFF

3/28/13

4 rounds of:

10 strict press 95#

8 pulls for watts = max 460

3 x 30 seconds weighted planks 25#

3×10 weighted Push ups 25#

3/27/13

Open WOD 13.4

AMRAP 7 minutes = 77
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
2 T2B

3/26/13

6am: WOD

1 minute on 30 seconds off for 7 minutes of: = 130
KB Swings 1.5 pood

1 minute rest

1 minute on 30 seconds off for 7 minutes of: = 52
Burpee Pull ups (no jump)

60 minute hot fusion yoga

3/25/13

6am: Deadlift 5×3 @ 125-175-195-215-235

Bent over Row- 2×10 @ 55#

5 rounds = 11:23
5 Power Cleans /105
200m row
20 KBS 44#

3/24/13

2 hours competitive sand volleyball

12 miles biked

3/23/13

10am: CrossFit Games Open WOD 13.3 = 240 reps
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target) at 6:39
90 Double-unders at 9:56
30 Muscle-ups 0

1 hour sand football game

3 miles biked

3/22/13

Off

3/21/13

6am WOD:

4min AMRAP
10 clapping pushups
30 rower pulls at 10

Rest 2min

4min AMRAP
20 Kb Swings 36
30 rower pulls at 10

Rest 2 min

100 partner ball slams alternating between 15# and 20# every 10 reps = 2:36

3/20/13

7am: Push Press 5-5-5 = 115-125-130

“Amanda” (not Rx) = ?
9-7-5
Muscle Ups (muscle up progression)
Snatch 85# “Full”

60 min Restore Yoga

3/19/13

5:30pm Oly:
Hang snatch
Clean Pull 125# / 155#
Front Squat

60 minutes hot yoga

3/18/13

Power Clean 5-5-5 = 125-140-150

5 Min AMRAP = 4 + 4
10 Single arm Kb Power Snatch 53/36
5 Burpee Pull Ups
Rest 1 Min
5 Min AMRAP = 4
10 Back Squats 155/115
5 Chest To Bar Pull Ups
Rest 1 Min
5 Min AMRAP = 3 + 4
5 Ground To Overhead 155/115
10 Push Ups

3/17/13

Biked 3 miles

3/16/13

1 hour football game

5 miles biked

3/15/13

Open WOD 13.2 = 308
AMRAP 10
5 shoulder to OH 75#
10 deadlifts 75#
15 step ups

WOD 2:
Power clean 5×5 = 125-135-135-140-145

4 Rds = 3:10
6 pistols
8 hang snatch 65#

3/14/13

EMOM Jerks 125#

3 Rds = 4:23
30 russian twists 25#
30 sledgehammer strikes

3/13/13

60 minute hot yoga

60 min restorative yoga

3/12/13

off

3/11/13

60 minute boxing

3/10/13

1.5 hours sand volleyball

11 miles biked

60 minute Core Restore yin yoga

3/9/13

1 hour sand football game

13 miles biked

60 minute hot vinyasa yoga

3/8/13

60-minute hot vinyasa yoga

3/7/13

CrossFit Open 13.1 = 150

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs  (FAILED here 🙁 …)
10 burpees
Max rep Snatch, 210 / 120 lbs

3/6/13

45 minute vinyasa

3/5/13

70-minute yin yoga

3/4/13

45 minute vinyasa

CrossFit Balboa:

Skill Work: Double Unders, spend 10 minutes then… 2 minutes max reps double unders = 121

15 Minute AMRAP = 5+5
12 weighted step ups (25 ea hand)
15 Pushups
18 KB Swings AHAP = 24KG
*OTM perform 5 Hollow Rocks

3/3/13

1.5 hours sand volleyball

15 miles biked

3/2/13

1.5 hours pickup basketball

10 miles biked

3/1/13

@ CrossFit Newport Beach:

Power Clean 1RM = NEW PR! 160#

AFAP = 6:23

500m row

50 Kbl swings 53/35

30 Toe 2 Bar

2/28/13

60 minute hot Vinyasa

2/27/13

CrossFit Newport Beach

Press 1-1-1 = 75-85-95

EMOM 12 @85# (should have gone heavier, double reps last 2 rounds)
Snatch
3 burpees

2/26/13

CrossFit Newport Beach

Oly (70 mins):

Snatch 5×3 @ 55-65# (patient elbow extension practice)

Clean & Jerk 3 @ 115#, 1 @ 125#, 1 @ 135#

Front Squat 1×2 @135#, 1×2 @155#, 3×1 @175#

WOD: 30-20-10 wallball/pullups = 6:52

2/25/13

90 minute slow vinyasa

2/24/13

OFF

2/23/13

OFF

2/22/13

Casual biking

2/21/13

85-minute vinyasa

2/20/13

1 hour basketball

2/19/13

1000M row

7×2 Snatch-grip deadlifts + hang snatch @75#

60 KBS

2/18/13

2/17/13

6 mile leisure bike ride

2/16/13

3 mile beach run

2/15/13

3 mile beach run

2/14/13

45-minute EMG Live hotel room vinyasa

2/13/13

1 hour boot camp with coworkers

2/12/13

Traveling Indy

2/11/13

30-minute walk, airport walk, airport yoga

2/10/13

60 minute hot fusion

60 minute core restore

2/9/13

For Time = 21:12
30 Calorie Row,
15 Turkish Get-ups (35/18),
30 Hollow Rocks,
30 180 Squat Jumps Over Barbell,
30 Barbell Good Mornings,
400m Run,
30 KB Snatch (35/18, 15 per arm),
400m Run,
30 Barbell Good Mornings,
30 180 Squat Jumps Over Barbell,
30 Hollow Rocks,
15 Turkish Get-ups,
30 Calorie Row

2/8/13

Off

2/7/13

Oly:
Snatch 2@55#, 2@65#, 2@75#, 2@85#, 1@90#, 4×1@85#

WOD = 14:21
3 Rounds of “Kelly”:
400m Run
30 Box Jumps 24″ step-down
30 Wall Balls 12#

2/6/13

60 min hot vinyasa

2/5/13

30 minute beach run

CrossFit Vibe:

Press 5 @60, 1@ 70, 1 @ 80, 1 @ 90, 1 @95

Handstand pushups. 2×4 (2 ab mats, kipping) + 2×2 (1 ab mat, kipping)

WOD 21-15-9 = 8:46
Front squat (85)
Burpee,
Pull-up

1/31 – 2/4/13

Driving, moving, unloading, shopping, beach walking

1/30/13

2 hours skiing

Packing for time?

1 hour basketball game

1/29/13

1 hour skiing

Packing for time?

1 hour basketball game

1/28/13

Pre WOD Death by (more than) Bodyweight DL = 11 rounds @ 175#

WOD  Tabata What?
Bottom to Bottom Squats = 14
Burpees = 4
Lateral plate Jumps = 10
Double Unders = 15

Post WOD  100 weighted Situps

1/27/13

60 min hot yin

1/26/13

3 hours skiing (BOWL HIKE!)

1/25/13

75 minute hot fusion yoga

1/24/13

75 minute yin yoga

1 hour skiing

2 hours pickup basketball

1/23/13

90 minute Bikram yoga

2 hours skiing

1/22/13

60 minute Bikram yoga

1/21/13

Sick

1/20/13

1 hour skiing

60 minute hot yin yoga

1/19/13

90 minute Bikram

1/15-1/18 Travel 🙁

1/14/13

60 minute hot vinyasa yoga

Pre WOD  3-3-3-3-3 Front Squats = 135-145-155-175-195(1)

WOD For Time = 12:50
Row 1K
100 Ring dips (purple band)
10 Power Cleans @115#

Post WOD  100 Unbroken Abmat Situps

1/13/13

4.5 hours skiing

1/12/13

5.5 hours boarding

1/11/13

5.5 hours skiing

1/10/13

75 minute hot vinyasa yoga

1 hour boarding

1/9/13

Pre WOD  5-5-5 Push Press @ 80% = 115#

WOD  EMOTM for 15 Min
3 Hang Squat Cleans 1 @ 115, 6 @125, 8 @ 135#

Post WOD  50 Partner Medball Situps

1 hour boarding

1.5 hours Oly seminar (clean + jerk)

1/8/13

1 hour boarding

Pre WOD  3-3-3-3-3 Snatch 55-65-75-85

WOD  5 Rounds for Time = 12:19
10 T2B
10 Power Snatch (75/55)
10 Wallball (20/14)

2 hours pickup basketball

1/7/13

4 hours coaching

1 hour skiing

1.5 hours olympic lifting seminar (snatch work)

1/6/13

1 hour boarding

60 min hot yin yoga

1/5/13

1 hour skiing

1/4/13 

1 hours skiing

Detailing a car for time … 2 hrs

1/3/13

4 hours skiing

1/2/13

100 Partner Medball Situps@ 10#

WOD 6 Rounds for time = 22:24
24 Squats
24 Pushups
24 Walking Lunges
50 DUs

1/1/13

1.5 hours skiing

12/31/12

Max situps 4 mins = 128

7 Rds = 14:15
7 DL @155#
7 KBS @ 24#
7 burpees
21 Doubleunders

4 min plank

1 hr skiing

12/30/12

1.5 hours skiing

12/29/12

2 hours skiing

12/28/12

travel

12/27/12

90 min Bikram yoga

12/26/12

2 hrs bouldering

12/25/12

2 hrs rock climbing

12/24/12 (travel)

3 hrs coaching

12/23/12

3 hours skiing

12/22/12

60 minute hot fusion yoga

1.5 hours skiing

12/21/12

2 hours skiing

60 min easy vinyasa yoga

12/20/12

4 hours coaching

2 hours skiing

2 hours pickup basketball

12/19/12

Pre WOD  2-2-2-2-2-2-2-2-2-2 Zercher Squats = 165-175-185-195-205-215

WOD  AMRAP 15 = 10+3
7 Pullups
9 Pushups
12 Box Jumps 24″

2 hours skiing

12/18/12

40 Turkish Get Ups = 16kg –> 40#

WOD  Max reps in 5 Minutes = 16
Squat Clean & Jerk (Push or Split) @125#

2 hrs pickup baskebtall

12/17/12

4 hrs coaching
1 hr ski
90 minute Bikram

12/16/12

60 min hot yin

12/15/12

OFF

12/14/12

3 hrs ski

Pre WOD 3-3-3-3-3 Press = 85#

WOD  For Time = 6:55
12-9-6-3 Thrusters (65#)
3-6-9-12 Shoot Thrus

Post WOD  50 Russian KB Twists 16kg

12/13/12

90 mins pickup bball

12/12/12

Pre WOD  2-2-2-2-2-2 Back Squat = 185-205-215-225-235F

WOD  AMRAP 15 = 4
12 Push Press (95#)
12 KBS (24)
12 Burpees

12/11/12

Pre WOD  100 mountain climbers = 3:42

WOD  5K row = 22:27.5

Post WOD  2 x 3 min plank

2.5 hrs pickup basketball

12/10/12

Pre WOD  Death by Ring Dips = 16 (purple band)

WOD  5 Rounds for time = 12:40
7 DL (185)
30 Squats
7 HSPU (2 abmats/kipping)

Post WOD  50 T2B

12/9/12

Skiing!!

12/8/12

60 min hot fusion yoga

12/7/12

OFF

12/6/12

Pre WOD   3-3-3-3-3-3-3 Deadlift = 185-215-225-235-245-255-265

WOD 4 Rounds* = 3 rds + 48 DU
50 Doubleunders
15 Slamballs (30#)
*7 minute time cap

12/5/12

8-8-8 Front Squat 125-145-165

WOD AMRAP 16 = 10 +23
5 K2E
10 Box Jumps (24/20)
15 DB Push Press (25/20

Post WOD  50 V-Ups

12/4

2 ski runs!

Pre WOD  5-4-3-2-1-1-1 Press = 55-75-85-95-105F–

WOD  3 Rounds for Time = 6:15 Rx + 24in box
12 Burpee Box Jumps
6 Thrusters (115/85)

Post WOD Tabata V-Sit Holds

60 min hot Vinyasa yoga
50 min pickup basketball

12/3/12

Pre WOD  Tabata Handstands

WOD  AMRAP 14 = 4+5
5 Clean & Jerks (125#)
10 Pushups
15 Speed Skaters
20 Double Unders

12/2/12

OHS 3-3-2-2-1-1 = 55-95-105-115-125-135<–ties old PR

AMRAP 8 min = 4+1
4 HSPU
8 Med Ball Clean 20#
8 GHD situps

60 min hot yin yoga

12/1/12

OFF (walk down Rio Grande)

11/30/12

Partner WOD (so I did 50/ea) = 32:39
100 Wallball (16#)
100 Slamballs (30/20)
100 Situps
100 KBS (24/16)
100 Pullups
100 Ring Dips (purple band)
100 Lunges L/R=1.. porque, non?
100 Pushups
100 Squats
100 Burpees!

60 min nourishing yoga

11/29

60 mins Oly skills
Hang power snatch 5×3 = 55-75-85-95-105(1) <– ties old PR
Muscle-up skill practice 20 mins
2 hours pickup basketball

11/28

20 Turkish Get-Ups 12kg kb

WOD  40-30-20-10 = 20:21 rx
Goblet Squat & Press (straight out)
KB Lunge Pass Thrus (L/R=1)
KB Swings
(16/12)

Post WOD  50 Partner Medball Situps = 10#

11/27/12

Deadlift 7×1 = 225-245-265-275-285-295F-295F

WOD AMRAP 8 = 6 +11 @16#
8 Wallball (20/14)
8 Burpees

50 GHD Back Extensions

2 hours pickup basketball

11/26/12

OFF (hike to cut tree)

11/25/12

Hot Yin Yoga + Rio Grande walk

11/24/12

Hot Fusion Yoga 60 mins

11/23/12 

Pre WOD 30-60-90-60-30 seconds of Situps & Flutterkicks

WOD  For Time = 12:57
50 Doubleunders
4 Rounds of:
12 Deadlifts @105#
9 Hang Power Cleans
6 Push Jerks
50 Doubleunders

11/22/12

Thanksgiving team WOD

11/21/12

90 minute Bikram yoga

11/20/12

3-2-2-1-1-1 Back Squat 135-185-205-225-235

WOD  Cindy “Spiced” = 17:20

10 Rounds for Time
5 C2B Pullups (5 rds pullups / 5 rds ring dips w/ purple band)
10 Clapping Pushups
15 Jumping Squats

Post WOD  50 V-Ups

Hot Vinyasa yoga 60 mins
2 hours pickup basketball

11/19/12

3-3-3 Press 75-85-95F

WOD “Dead Fran” = 10:02
21-15-9
Deadlifts (225/155)
Pullups
THEN 100 Abmat Situps

11/18/12

Snatch ladder (EMOM w/ 20 DU buy-in) 105#F + Muscle-up skills

11/17/12

Hot Fusion yoga 60 mins
Hot Yin yoga 60 mins

11/16/12

3-3-3 Power Clean 125-135-145
3-3-3- Squat Clean 135-145(2)-145(2)

WOD AMRAP 12 = 16+9
7 Medball Cleans (20/14)
7 Box Jumps (24/20)

PostWOD 100 4-ct Flutterkicks

11/15/12

Oly Skills – 60 mins
2 hours pickup basketball

11/14/12

2-2-2-2-2 Push Jerk = 115-125-135-145F-145F

WOD  5 Rounds for Time = 12:54
20 Burpees
20 KBS at 16kg

PostWOD 2×2 Min. Plank w/ 30 sec rest

11/13/12

Hot Vinyasa 60 mins
2 hours pickup basketball

11/12/12

3-3-3-3-3 Sumo Deadlifts = 205-215-225-245-265(1)

WOD  Christine = 3 Rounds for Time = 12:01
500 meter Row, 12 Bodyweight Deadlifts (155#), 21 Box Jumps at 20

11/11/12

CrossFit skills: light snatches, “appetizer  WOD”, muscle-up progressions

11/10/12

Hot Yin Yoga 60 mins

11/9/12

Partner WOD

11/8/12

Oly skills w/ PVC – 60 minutes
2 hours pickup basketball

11/7/12

Pre WOD  500 Single Unders for Time 3:28

WOD “Randy” 3:48
75 Power Snatches for Time
Women’s Rx 55lbs

Post WOD  50 Partner Medball Situps

11/6/12

Vinyasa 60 mins
2 hours pickup basketball

11/5/12

Pre WOD Max Pullups in 4 Minutes 38 🙁

WOD Wilmot” 20:56

Six rounds for time of:
50 Squats
25 Ring dips

Post WOD Max plank 1:22

11/3/12

Hot Fusion 60 min yoga
Hot Yin 60 min yoga

11/2/12

Pre-WOD 5-5-5-5-5 Front Squat 115-125-135-145-155

WOD  100 Push Press for time (95/65) 7:56?
Every 2 Minutes stop and do 5 Front Squats

Post WOD  Accumulate 2 Minutes in an L-Sit on Parallettes 🙁

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