Monday 12/29/14

Squat
150
 3 x 5

Sunday 12/28/14

Leg exercises
2 sets of 10 - Tips
2 sets of 10 - Pistols

Run 2.2 miles on treadmill
About 19:40 to get to 2 miles

Saturday 12/27/14

Squat
145 x 3 x 5

Wednesday 12/24/14

For time:
Row 500m
3 Rounds of Cindy
Row 500m
3 Rounds of Cindy
Row 500m

20:33

Sunday 12/21/14

Squat
140 x 3 x 5

Press
65 x 3 x 5

Push-ups
6 reps x 8 rounds = 48 total

Run 1 mile, rest til recovered.

Run 1 mile

Wednesday 12/17/14

Squat
135 x 3 x 5

Pull-ups
3 reps x 3 sets, 2 reps x 4 sets

Bench
85 x 5
75 x 5, 5

Tuesday 12/16/14

5 rounds of:
Row 500m, rest 2:00

Then I did some mobility work on my legs.

Monday 12/15/14

Squat
125 x 3 x 5

Push-ups
6 reps x 7 sets

I started to Press, but A) I have sore spots on my shoulders from the cleans on 12 Days two days ago, and B) I was suprisingly sore.

"12 Days of Christmas"

1 Bear Crawl (Down and back in MPR)
2 HSPU, 3 abmats (should have used 2)
3 Squats
4 Power Clean and Jerk, 63#
5 Deadlift, 95#
6 KTE
7 Overhead Reverse Alternating Lunges, 25# (bumper plates)
8 Wall Balls, 14#
9 Box Jumps, 18"
10 Double-Unders
11 Pull-ups
12 Burpees

Time :46 something...

Friday 12/12/14

For time:
Row 500m
20 Pull-ups
40 Squats
20 Push-ups
Run 800m
20 Lunges
40 DU's
20 KTE
Run 800m

22:46

Wednesday12/10/14

Back squat
105 x 3 x 5

Push-ups x 5 reps x 7 sets

Pull-ups x 2 reps x 7 sets

Sunday 11/30/14

Row 500m
Run 1 mile
Row 500m
Run 1 mile
Row 500m

Friday 11/2814

"Chippin' Wood"

25 Wall Balls, 14#
25 Box Jumps, 18"
50 yards KB Farmer Carry, 2-1.5 pood
25 DB Push Press, 35#
25 Pull-ups
50 yards OH Walking Lunge,25#
25 KB Swings, 2 pood/1.5 pood (Sub 20 Burpees)
12 Dips
12 Jumping Pull-ups
400m run

Date unknown

Press
3 x 5 @ 65?

Run 1.5 miles
Row 200m

Monday 11/24/14

Squat
125 x 3 x 5

Push-ups
9 x 2 sets
8 x 2 sets

Friday 11/21/14

15 minute AMRAP of:

24 DU's
6 KTE
12 Wallballs, 10#
3 Pull-ups

Six full rounds, plus 16 Pull-ups

Monday, Tuesday, Thursday 11/24, 25, 27/14

Took about a month off due to a great volleyball season. State runner up! But now, back to work.

Back squat @ 95 x 3 x 5
Push-ups x 7 x 5 sets

------

Deadlift @ 143 x 3 x 5
Pull-ups x 3 x 7 sets? Not sure.

------

Back squat @ 115 x 3 x 5
Push-ups x 8 x 4 sets

Monday 10/27/14

Week 3 of round 3 of 5/3/1

Adjusted squat down 5# to 215 x 90% = 193.5 for Training Weight

Squat

Training Weight 193.5

145, 165, 183 x 1

75%, 85%, 95% x 1

Bench 

Training Weight 114 

86, 97, 108 x 1

Pull-ups (last week did 7, 6, 6 and 3 x 10 on the 1:30)
7, 7, 6

Friday 10/24/14

5 RFT of:
Row 300m
10 Push-ups
10 TTB
14:44

Wednesday 10/22/14

Deadlift - Training Weight of 231
80%, 85%, 90% x 3
185, 196, 208


Press - Training Weight of 84
67, 71, 76


Push-ups
14, 13, 13

Monday 10/20/14

Week 2 of round 3 of 5/3/1
Re-adjusted T1RM back 5#

Squat - New T1RM 220 x 90% = Training Weight of 198
80%, 85%, 90% x 3
158, 168, 168

Bench Press - Training weight of 114
80%, 85%, 90% x 3
91, 97, 103

Pull-ups
7, 7, 6

Wednesday 10/15/14

Week 1 of round 3 of 5/3/1.
75%, 80%, 85% x 5

Deadlift - Added 10# to T1RM of 247 to get 257. Times 90% to get new TW of 231.
173.25, 185, 196
Only did 173. Had knee clicking, then it was really weird feeling so stopped.


Press - Added 5# to T1RM of 88 to get 93. Times 90% to get new TW of 84.
63, 67, 71.4
Did 65, 67.5, 72.5


Push-ups
Last week did 5 sets of 12 reps.

This week did 3 sets of 13 reps.

Thursday 10/16/14

With Barb:

3 rounds of:

10 reaches
24 bikes
1:00 plank
:20 superman
7, 6, 6 Pull-ups
10 reverse flies
10 pull-back thingers

Monday 10/13/14

Week 1 of round 3 on 5/3/1.
75% x 5, 80% x 5, 85% x 5

Squat - Added 10# to T1RM of 215 to get 225. Take 90% of that to get new Training Weight of 203.
152.25, 162.4, 172.55 x 5 (only got 3 on let set)

### Changed to 220 ###

Bench Press - Added 5# to T1RM of 109 to get 114. Take 90% of that to get new TW of 103.
77.25, 82.4, 87.55 x 5 (Figured this wrong...made last set 92.5# x 5)

Weekend 10/11/14

Abs with Barb

Pull-ups? 3 sets of 6 reps

Row?

Theraband stuff for left shoulder

Thursday 10/08/14

For time:
Row 1000m
5 Rounds of:
16 Walking Lunges
32 DU's
Then, run 800m
16:40

Wednesday 10/08/14

Week 4 of Round 2 5/3/1 - Deload Week

Deadlift - Training Weight of 222
133, 144, 155
60%, 65%, 70%


Press - Training Weight of 79
47, 51, 62
60%, 65%, 70%

Tuesday 10/07/14

Abs with Barb:
3 rounds of:
10 reaches
20 Bicycles
1:00 plank
:15 superman

5 sets of 12 push-ups

Ran 2 miles on treadmill. 18:53. Max speed of 7 mph. Max incline of 3, but most at 1-2.

Monday 10/06/14

Week 4 of Round 2 of 5/3/1 - Deload Week

Squat - T1RM 193.5
116, 125, 135
60%, 65%, 70% x 5


Bench Press - T1RM - 109
65, 70, 76
60%, 65%, 70% x 5

Pull-ups x 5
5 sets.
Next time, do 3 sets of 6 reps

Friday 10/03/14

Thursday 10/02/14

Wednesday 10/01/14

Week 3 of round 2 of 5/3/1

Deadlift - T1RM 222
75%, 85%, 95% x 1
167, 189, 211
173, 189, 211

Press - T1RM 79
75%, 85%, 95% x 1
59, 67, 75
60, 70, 75

Pull-ups
4 sets of 5 reps
Push-ups
4 sets of 12 reps

Tuesday 09/30/14

Monday 09/29/14

Did this on Tuesday, 09/30/14

Week 3 of round 2 of 5/3/1

Squat - T1RM - 193.5
75%, 85%, 95% x 1
145, 165, 184
145, 165, 185 (PR!)


Bench - T1RM - 109
75%, 85%, 95% x 1
82, 93, 103.5
82.5, 95, 105

Sunday 09/28/14

Friday 09/26/14

Tabata Something Else

:20 of work followed by :10 rest, no rest between movements. Total reps for each movement.
Pull-ups 51
Push-ups 36
Sit-ups 110
Squats 119

PR on all but the Push-ups. Pretty cool.

Wednesday 09/24/14

Week 2 of round 2 5/3/1

Deadlift
80% x 3, 85% x 3, 90% x 3
178, 189, 200

247 x .90 = 222 theor. 1RM


Press
80% x 3, 85% x 3, 90% x 3
63, 67, 71

88 x .90 = 79 theor. 1RM

Pull-ups - do 3 sets of 5

Push-ups - do 5 sets of 10 continuous

Tuesday 09/23/14

Monday 09/22/14

Week 2 of round 2 of 5/3/1

Squat - T1RM - 193.5
80% x 3, 85% x 3, 90% x 3
155, 165, 174

Did this on Tuesday:
Bench Press - T1RM - 109
87, 93.5, 98 x 3 each

Push-ups x 10 (no resting!)
5 sets

Pull-ups x 5
3 sets

Sunday 09/21/14

Friday 09/19/14

For time:
1000m Row
3 rounds:
21 Jumping Squats
15 TTB
9 Dips - Purple band
800m run
18:40

Thursday

Abs with Barb

Wednesday 09/17/14

Week 1 of round 2


Deadlift - New 1RM - added 10# - 222 training weight
75% x 5, 80% x 5, 85% x 5
167, 178, 188

247 x .90 = 222 theor. 1RM



Press - same 1RM b/c missed a few reps 2 weeks ago - 79 training weight
59, 63, 67 (did 65, 67.5)
75% x 5, 80% x 5, 85% x 5

88 x .90 = 79 theor. 1RM

Push-ups x 10 x 5 sets

Pull-ups x 4 x 5 sets

Tuesday 09/16/14

Run on treadmill - max speed of 6.5, max incline of 4%

2 miles, non-stop. Incline and speed variable. 19:56 total.

Monday 09/15/14

Week 1 of round 2 of 5/3/1

Squat - New 1RM of 193.5 - felt HEAVY
Reps: 135, 155, 165
75% x 5, 80% x 5, 85% x 5



Bench - New 1RM of 109
82, 87, 93 (Did 80, 85, 95)
75% x 5, 80% x 5, 85% x 5

Back Squat Training use 193.5 (90% of 215 (added 10#) = 193.5)

Bench Press Training use 109 (90% of 110 = 109)

Pull-ups: Sets of 4 x 5 sets
Push-ups: Sets of 10 x 5 sets

Weekend

Thursday and Friday 09/11-12/14

Thursday
Jogged 1.5 miles on treadmill. Took about 15 minutes. Incline from 1 - 3 most of the time, sometimes up to 8.



Kathy

Partner WOD:
50 Box Jumps, 18"
50 Pull-ups
50 Push-ups
50 DU's
50 Deadlifts, 153# (we did 83#)
50 DU's
50 Push-ups
50 Pull-ups
50 Box Jumps, 18"

One partner working at a time. We both did half of the reps for each round. 16:33

Wednesday 09/10/14

Deload Week

Deadlift
128, 138, 150
60%, 65%, 70%


Press
47, 51, 55
60%, 65%, 70%



Deadlift training use 213 (237 * .90 = 213)


Press training use 79 (88 * .90 = 79)

Monday 09/08/14

Week 4 - Deload Week (resting neck, next week add 10# to squat/dead and 5# to arms to 1RM)

Squat
110, 120, 130
60%, 65%, 70% x 5


Bench Press
60, 65, 70
60%, 65%, 70% x 5


Back Squat Training use 184 (90% of 205 = 184)

Bench Press Training use 99 (90% of 111 = 99)

Weekend?

Friday 09/05/14

Kathy metcon

20 minute AMRAP of:
20 squats
Row 300m
10 TTB
Completed 6 full rounds, plus 20 squats and 250m row.


Partner WOD:
50 Box Jumps, 18"
50 Pull-ups
50 Push-ups
50 DU's
50 Deadlifts, 153#
50 DU's
50 Push-ups
50 Pull-ups
50 Box Jumps, 18"

One partner working at a time.

Wednesday 09/03/14

Did not do - neck bothering me too much

Week 3 of 5/3/1

Deadlift - Training 213
75% x 5, 85% x 3, 95% x 1+
160, 181, 202

Press - Training 79

75% x 5, 85% x 3, 95% x 1+

59, 67, 75

Monday 09/01/14

Week 3 of 5/3/1

Squat
75% x 5, 85% x 3, 95% x 1+
138, 157, 175 x 2

Bench Press
75% x 5, 85% x 3, 95% x 1+
75, 85, 95 x 7

Biked about 16 miles - to CHS/Bennington Lake/back on 168th. Chilled out at Bennington Lake for a bit b/c it was just so stinking nice out! What a gorgeous day!

Using 213 as training # for squat

Using 99 as training # for bench press

Friday 08/29/14

For time:
600m run (to sidewalk and back)
30 Pull-ups
50 Pistols (25 each leg, alternating, used purple band)
30 Push-ups
600m run

18:23



Saturday - Rode about 15 miles with Geneva and Diana - fun time!

Wednesday 08/27/14

Week 2 of 5/3/1

Deadlift - Training 213
80% x 3, 85% x 3, 90% x 3
149, 170, 191
What I did was 143, 173, 193

Press - Training 79
80% x 3, 85% x 3, 90% x 3
55, 63, 71
What I DID was 55, 72.5, 72.5 b/c I was distracted.


Deadlift training use 213 (237 * .90 = 213)


Press training use 79 (88 * .90 = 79)

Monday 08/25/14

Week 2 of 5/3/1

Squat - Training 184
80% x 3, 85% x 3, 90% x 3
130, 147, 166
Did 135, 147.5, 165 - 165 was VERY DIFFICULT. I rode a really, really challenging route on my bike this Saturday, and that might be affecting my squat...not sure.

Bench Press - Training 99
80% x 3, 85% x 3, 90% x 3
69, 79, 89
Did 70, 80, 90 x 8 (on 8 my butt lifted, which I'm calling a fail).



Back Squat Training use 184 (90% of 205 = 184)

Bench Press Training use 99 (90% of 111 = 99)

Friday 08/22/14

Metcon!

5 RFT of:

10 Squats
10 Push-ups
10 Walking Lunges
After 5 rounds,
Run some distance (about 500m)
Time: 10:11

Wednesday 08/20/14

Quasi Wendler start...used goofy numbers, but pretty close...


Deadlift – 5/3/1 sets/reps
75% x 5, 80% x 5, 85% x 5
200 = 153, 163, 173


Bench Press – 5/3/1 sets/reps
75% x 5, 80% x 5, 85% x 5
90 = 67.5, 72.5, 77.5

Monday 08/18/14

Squat - Heavy
182.5 x 5

Press - Heavy
80 x 5

10 minute AMRAP of:
5 Pull-ups
10 Wallballs

Friday 08/15/14

Press
68 x 5 x 5

Wednesday 08/13/14

Squat
155 x 5 x 5

Pull-ups (not on any schedule, large amounts of time between)
Sets of 3 reps x 10 rounds = 30 reps.

Did not do:
Press
68 x 5 x 5

Monday 08/11/14

Back Squat
182.5 x 3(f)
Last time I got just one rep, so this was better, but still very frustrating. I didn't feel light headed, just failed.

Bench Press
100 x 4 (on four my butt raised up off bench). Same as last time. Very frustrating. Was very close to getting this, but...not enough.

Later...
Biked from home on 144th to Dodge. At each major intersection I did 10 Push-ups and 20 Squats. Did a total of 60 Push-ups and 120 Squats and rode about 6 miles.

Friday 08/08/14

1 week into Whole30...

Squat
182.5 x 1 (was going for 5, only got one and felt very light headed, so stopped)

Then I attempted a 20 rep back squat at 127.5 (PR), but only did 13 and stopped. Good decision, but frustrating.

Bench Press
85 x 5 x 5 (same weight as last time, but I failed on my heavy so I'm trying the same weight again)

Tuesday 08/05/14

"Tosh"
Run
200m
400m
600m
x 3 rounds.
Rest the same amount of time each interval takes you to run.

200 - :44, :51, :56
400 - 1:45, 1:54, 2:12
600 - 2:58, 3:21, 3:33

32:58

Monday 08/04/14

Back Squat
155 x 5 x 5
(182.5 next heavy day)

Sunday 08/03/14

Biked from home to Bennington Lake, then around it, then back via 168th. 16.2 miles.

Saturday 08/02/14

Squat
180 x 5
PR!!!

Press
80 x 4 (went for 5, failed on 5th)
PR!!!

Friday 08/01/14

Taco Ride!!!
20 miles biking

Tuesday 07/29/14

Fight Gone Bad

Monday 07/28/14

Squat
152.5 x 5 x 5
Serious arm pain by the end.

Press
67.5 x 5 x 5

Saturday 07/26/14

Bike about 11 miles in 47 minutes...about 14 mph. On trail by Phil and Chad's house, on Yellow.

Thursday 07/24/14

Squat
177.5 x 5
PR

Bench
100 x 3 -
Butt lifted on 4th rep, failed on 5th.

Tuesday 07/29/14

For time:

25 Jumping Squats
400m run
7 rounds of:
5 Push-ups
10 Walking Lunges
Then:
400m run
25 Jumping Squats

11:48

Holy cow. VARY SWATTY after that. Good one. My legs were already sore from the squatting yesterday and my pecs a bit from the benching...but whatevs...

Monday 07/21/14

Squat
151 x 5 x 5

Bench
85 x 5 x 5

Felt REALLY tired. Maybe due to biking 20 yesterday?

Sunday 07/20/14

Biked from Phil's to Mom and Dad's.

10.2 miles to the house/pool...

10.2 miles back.

Thursday 07/17/14

Squat
175 x 5 - New 5 rep PR!

Press
75 x 5

Tuesday 07/15/14

My first workout as a 36 year old...was with the MSCL kids! Woot!

Run 10 Down-backs in the old gym (bb court length) on the :40. I averaged about :30? Is that right? Anyway, I lost one to the kid next to me, but otherwise could just edge her out. Lost to a lot of my players, but that's okay...it was close. :)

Then immediately went to set up next metcon which was...

Partner WOD! With Amira! I did 3 rounds of:
5 Push-ups
5 Tire jumps
Run down to the bottom of the hill and back.
No idea what time was, but it was a hard one!

Then rested about 3-5 minutes then did BIRTHDAY BURPEES! :)

Monday 07/14/14

Last workout as a 35 year old! :)

I did Pull-ups first...

on the 2:00:
4,4,3,3,3,3,3 = 21 (one more set of 3 than 2, compared to last time, so one more pull-up)

Then I did this:

Row 500m, rest 2:00, 7 rounds.
1 - 2:22 (I thought I was going to row 1000m but changed my mind)
2 - 2:10
3 - 2:10
4 - 2:11
5 - 2:10
6 - 2:10
7 - 2:09
The times were a little wonky b/c the rower kept saying there was no battery so I had to like, hit "start" sort of then wait for it to get going...anyway, it's pretty close.

Sunday 07/13/14

Squat
148.5 x 5 x 5

Press
66 x 5 x 5

Sunday 07/06/14

Squat
170 x 5

Bench
95 x 5

Pull-ups on the 2:00
4,4,3,3,2,2,2 = 20

Friday 07/04/14

Squat

145 x 5 x 5

Bench 

85 x 5 x 5

Monday 06/30/14

Pull-ups

"Fight Gone Bad"
3 rounds of 1:00 each, max reps:
Box Jumps, 18" 18, 17, 14 = 49
Push Press, 53# 19, 17, 15 = 51
Row 12, 10, 9 = 31
Wallball, 14# 19, 18, 15 = 52
SDHP, 53# 18, 14, 14 = 46
Rest

Started at Wallballs ended at Row. Total of 229. That's 8 reps more than last year. It's one LESS than in 2011, when I did burp-ups and used 50# for SDHP and Push Press and 15# for Wallballs.

Friday 06/27/14

Squat - Heavy
167.5 x 5

Press
75 x 5

Thursday 06/26/14

Back Squat
142.5 x 5 x 5
(Heavy day do 167.5)

Press
65 x 5 x 5
(Heavy day do 75)

Monday 06/23/14

Squat - Heavy
162.5 x 5

Bench Press - Heavy
90 x 5

Pull-ups on the 2:00
3,3,3,3,3,3 = 18

Saturday 06/21/14

Pilger, NE tornado clean up.

Friday 06/20/14

4 rounds
:40 Push-ups
:20 Rest
:40 Wallballs
:20 Rest
Push-ups 14,10,9,8=41
Wallballs 12,11,11,11=45

Rest 5 minutes

4 RFT of:

20 Walking Lunges
5 Pull-ups
5 TTB

Rest while partner does her round
8:08

Thursday 06/19/14

Squat - Volume
138.5 x 5 x 5
(Heavy day do 162.5)

Bench - Volume
77.5 x 5 x 5
(Heavy day do 90)

Tuesday 06/16/14

Metcon

"Jake, Jr."
5 rounds for time of:
50 ft Overhead Walking Lunges, 25#
15 Burpees
(Subbed 8 push-ups and 15 jumping squats for the burpees)
Time was 11:??

Later:
Rode 5ish miles (my house to Charista's) in about 45 minutes. Into MASSIVE headwind the whole way. Hung out with her, took a walk to eat at Romeo's, overate on chips etc., then went for a walk. Then biked home. Took 30 minutes on way home.

Monday 06/16/14

Back Squat
155 x 5

Press
70 x 5

Pull-ups on the 2:00
3,3,3,3,3(kipped a bit) = 18
2, 2 = 22 reps total

Friday 06/13/14

Tabata This
8 rounds of :20 work, :10 rest for each of the following:
Pull-ups - 53
Push-ups - 37
Sit-ups - 103
Squats - 120
Total reps - 313
1:00 break between exercises.

Record total number of reps.


Back Squat?
155 x 5

Press
70 x 5

Thursday 06/12/14

Deadlift
193 x 5
10% reset

Bench Press
60 x 3 x 5
(Do 90 next Friday, 77 on Monday)
This is a 10% reset

Power Clean
33, 63, 83, 103 x 3
Left arm hurt on last set. First time power cleaning heavy in a long time.

Tuesday 06/10/14

"Baseline Metcon"
200m run
15-12-9 reps for time of:
Squats
Push-ups
Pull-ups
200m run

We started downstairs and finished downstairs. Ran to the garage and back. Time was like 9:08 or something.

Monday 06/09/14

First time lifting in a month or so (due to hip). No hip pain today, so hopefully it'll be fine. I did a 10% reset.

Squat
135 x 5 x 5

Press
60 x 5 x 5

Pull-ups: On the 2:00, max effort.
3,3,3,3,2,2,2,1,1 = 20 reps

Sunday 06/08/14

Tubing and SKIING for the first time since I was like, 12! FERN! But also I'm exhausted from it.

Friday 06/06/14

So, my legs are FINALLY workable. Not good, but they function. I would NOT use them for a work out at this point, though. So...I swam!

"Tosh"
50m swim
100m swim
200m swim
Rest the same amount of time the interval takes you.

First time back at 24 Hour, in the meter pool (versus the yards at Urban/LA Fitness).

50m - :46
100m - 1:46
200m -  3:44
50m - :46
100m - 1:45
200m - 3:45
50m - :45
100m - 1:45
200m - 3:50 (tried to swim loooong and glide...wasn't as fast)

33:56

Compare to 11/27/11.

Not awesome. But done.

Monday 06/02/14

5 RFT of:
12 Cleans, 63#
21 Wallballs, 14#
24:32

My quads are trashed. Like, I'm considering taking an ice bath for real...for the first time ever.

Wednesday 05/28/14

"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
9 full rounds plus 5 pull-ups and 1 push-ups.

Last time was 11 full plus 5 ... which was done in Jan of this year. Kind of depressing.

Sunday 05/25/14

At Orange Beach, AL

15 minute AMRAP:
400m run
5 Push-ups
10 Squats
Completed 5 full rounds plus 400m??

Friday 05/23/14

11 minute AMRAP at Orange Beach, AL

1 sand vb court down-back
10 Jumping Squats
5 Push-ups
10 Reverse Alt. Lunges
7 full (or 8?) and a little...

Tuesday 05/21/14

18 minute AMRAP of:
1 GTO, 63#
1 OHS, 63#
1 Pull-up
1 Sit-up
Add a rep to each movement each round.

I completed 8 full rounds plus 8 GTO's. Fun one!

Monday 05/19/14

Pull-ups: 2 reps on about the :45 x 5 sets

For time:
400m run
25 KB swings, 1 pood
Carry your KB around the school
Carry a plate overhead around the school, 25#
25 Box Jumps, 18"
Run around the school
50 Walking Lunges
25 Burpees
400m run
30:20
Previous time was before the new gym was built...time was 19:58. LOL...could be both I'm getting out of shape AND the bigger school...

Friday 05/16/14

Row 500m
20 Jumping Squats
10 Pull-ups
Run 400m
20 Jumping Squats
10 Pull-ups
Row 500m
20 Walking Lunges
10 Push-ups
Run 400m
20 Walking Lunges
10 Push-ups
16:36

Thursday 05/15/14

3 RFT:
Row 300m
10 Push-ups
6:46
1-2:00
2-2:21
3-2:25

Tuesday 05/13/14

"Bring Sally Up, Bring Sally Down" to the song "Flower"
Every time the song says "Bring Sally Up" you stand up. When it says "Bring Sally Down" you get into a squat position. I used a PVC pipe. Diana and Geneva used 53#. It's BRUTAL, but I held them all.

Rested about 10 minutes.

3 RFT of:
10 HPC, 63#
15 Pull-ups
10 STO, 63#
15 Sit-ups (Abmat)
8:54

Monday 05/12/14

For time:
100 DU's
10 HSPU's - 2 ab mats
20 Pull-ups
30 Wallballs, 14#
40 Ab mat Sit-ups
50 Burpees
40
30
20
10
100 DU's
25:50

Friday, Saturday, Sunday 05/09-11

Gold Medal Squared clinic in Malibu, CA

Wednesday 05/07/14

Swim
250m x 5 rounds, rest 1:00 between. I did 50m of freestyle, 50m of breast, 50m free, 50 breast, 50 free.
5:22
5:08
5:08
5:04
4:52

Monday 05/05/14

Squat
5 x 5 @ 148.75

Bench Press
5 x 5 @ 85

Sunday 05/04/14

Bike?

Friday 05/02/14

Squat
172.5 x 5

Press
77.5 x 5

2 RFT of:
Row 500m
40 Lunges
20 Push-ups
Rest 2:00
4:46
5:24
Total of 12:10

Wednesday 04/30/14

Deadlift
213 x 3

Bench
65 x 3 x 5
Next Friday should do 100

Tuesday 04/27/14

For time:

Row 400m (I actually did 500m b/c I struggle)

15 Push Press, 73#

15 Box Jumps, 18"

Row 200m

15 Push Press

15 Box Jumps

Row 400m (This time actually did 400m)
9:46

Rested a few minutes.

Row metcon
7 RFT of:
Row 500m
Rest 1:00
Total time: 22:46
2:24
2:22
2:22
2:24
2:24
2:24
2:24
Remarkably consistent. Weird. Also it was probably a bit much. Should have stopped after 4-5 rounds.

Monday 04/27/14

Squat
147.5 x 5 x 5
Friday should be 172.5

Press
67 x 5 x 5
Friday should be 77.5

Saturday 04/26/14

Biked from home to 144th and Giles and back. Watched volleyball for a while between rides.

Cleaned the garage - hard work.

Took weights to Goodwill.

Took other weights to CHS.

Lots and lots of hard work.

Verrrrry tired.

Friday 04/25/14

Squat
170 x 5

Bench
95 x 5
Getting heavy

5 rounds of:
:40 HSPU's (10, 6, 7,7 ,7 = 37 total)
:20 Rest
:40 DU's (50, 39, 40, 40, 42 = 211 total)
:20 Rest
:40 TTB (12, 11, 10, 9, 9 = 51 total)
:20 Rest

Wednesday 04/23/14

Deadlift
33, 93, 153 x 5
183 x 3
208 x 3

Press
50# x 3 x 5
(Next Friday should be 77.5)

3 RFT of:
Row 500m
50 DU's
25 Thrusters, 33#
17:06

Tuesday 04/22/14

12 minute AMRAP of:
10 HSPU (2 abmats)
20 Squats
:30 Plank on elbows
4 full rounds plus 5 HSPU's

Monday 04/21/14

Squat
145 x 5 x 5
Friday should get 170

Bench Press
81 x 5 x 5
Friday should get 95

Sunday 04/20/14

MOB?

Saturday 04/19/14

Women's 4's Tournament

Friday 04/18/14

Squat
165 x 5

Press
75 x 5

Pull-ups
2 reps on the 2:00
10 sets = 20 reps

Wednesday 04/16/14

Deadlift
33, 83, 123 x 5
173, 203 x 3

Bench
62.5 x 3 x 5
Next Friday do 95

Tuesday 04/15/14

For time:
400m run
40 Box Jumps, 18"
500m row
50 Squats
200m run
20 Pull-ups
300m row
30 Wallballs, 14#
100m row
10 OHS, 63#
Time 20:55


Was supposed to be this order:
500m row
50 Squats
400m run
40 Box Jumps, 18"
300m row
30 Wallballs, 14#
200m run
20 Pull-ups
100m row
10 OHS

Monday 04/14/14

Squat
140 x 5 x 5

Press
65 x 5 x 5
(75 on Friday)

Saturday 04/12/14

Squat (recovering from back tweak on Monday)
135 x 3, 5, 5, 5

Bench
90 x 5

5 RFT of:
1:00 sled pull (total of 1 full round plus 12 tiles)
1 minute rest
:30 HSPU's (3, 4, 5, 5, 7 down to two abmats)
:30 Jumping Squats (14, 19, 20, 21, 20)
1 minute rest

Good one!

Wednesday 04/09/14

Pull-ups
1, 2,2,2,2,2 = 11

Dips - Red Band
3,3,3,3,3 = 15

Press (75 next Friday)
45, 50 x 5 x 3

3 RFT of:
Row 500m
25 Squats
11:50

Monday 04/07/14

Squat
45, 45, 95 x 5
140 x 5 x 5
Tweaked my back on last set. Should have stopped but didn't. Back hurts BAD now.

Bench
45, 45, 65 x 5
81 x 5 x 5

04/05/14

First Powerlifting Meet

Squat
165 x 1 (75 kg)
176 x 1 (80 kg)
181.5 x 1 (82.5 kg) PR

Bench
94 x 1 (42.5 kg)
99 x 1 (45 kg) Rushed the lift but got lucky.
105 x 1 (47.5 kg)

Deadlift
203 x 1 (92.5 kg)
214 x 1 (97.5 kg)
231.2 x 1 (105 kg) PR (previous was 225)

Orchard meet. Won division against Diana. Very fun.

Thursday 04/03/14

Pre-meet openers testing

Squat
45, 95 x 5
135 x 3
165 x 1

Bench Press
45 x 5
75, 85, 95 x 1 (Bench press like meet - hard!)

Deadlift
45 x 5
95 x 4
135 x 3
185, 205 x 1

Tuesday 04/01/14

Squat
145 x 3 x 5
Should have done this, but because of the meet Saturday I did less:
145 x 5 x 5
(170 Friday)

Press
65 x 3 x 5
Should have done this...
63.75 x 5 x 5
75 on Friday

Played volleyball at practice.

Friday 03/28/14

CrossFit Open Workout 14.5
For time:
21-18-15-12-9-6-3 reps of:
Thrusters, 55# (prescribed is 63?)
Bar facing Burpees
23:06

Was going to do....

Squat
165 x 5

Bench Press
90 x 5

Wednesday 03/26/14

At Wildfire Crossfit in Phoenix, AZ

Deadlift
35# bar x 5
85 x 5
135 x 5
175 x 3
205 x 5

Press - Light
35 x 5
50# x 3 x 5
48.75 x 3 x 5
(75# next week)

5 RFT of:
10 Box Jumps, 20"
5 HSPU to 2 ab mats
10 Wallballs, 14# to 9'
5 Burpees
12:05

Monday 03/24/14

Squat
140 x 5 x 5

Bench Press
75 x 5 x 5 (should be 76.5, but in AZ so didn't have that option)

Pull-ups
Sets of 3 x 4 sets - 12 reps. On ABOUT the 2:00.

Saturday 02/23/14

Not for time:
1 Pull-up
3 Push-ups
6 Squats
10 Rounds

4 RFT of:

Row 250m 

14 OH Walking Lunges, 33# (barbell)

Rest 2:00 between rounds. 

1 - 2:02

2 - 1:54

3 - 1:53

4 - 1:56

Friday 03/21/14

Squat (10% reset)
160 x 5

Press (10% reset)
72 x 5

Wednesday 03/19/14

Deadlift - Reset
33, 83, 133 x 5
183 x 3
203 x 3f (was going for 5)

Bench Press - Light
90 for next Friday - 60# x 3 x 5

Monday 03/18/14

Squat - Reset because I've been sick, stressed, and not working out.
135 x 5 x 5

Monday 03/03/14

Squat
152.5 x 5 x 5 (repeat from last week)

Press
80 for Friday and 85% of that is 68# x 5 x 5

Friday 02/28/14

Squat
177.5 x 5
Fail, only got 2. Still a PR...just will have to try again next week!

Bench Press
100 x 5
FINALLY got them all with my butt on the bench.

Pull-ups
Sets of 3 with NO kipping. 6 sets = 18 reps.

Wednesday 02/26/14

Deadlift
225.5 x 5
This was my 1 year goal for deadlift. I had NO idea when I set that goal if I could achieve it or not, or how long it would take. Especially with my back injury. Anyway, it was fun to realize that I'd hit it tonight. :)

Press - Light
52# (80# x 65%)
DID 55#

Monday 02/24/14

Squat
150.89# x 5 x 5 - Used 152.5#

Bench Press
85# x 5 x 5

Friday 02/21/14

Squat
175 x 5 - PR

Press
77.5 x 5 - PR

Reverse flies - 3 sets of 10 reps, 5# DB's.

Volleyball Tournament - took 3rd out of 28 teams - very fun night!

Wednesday 02/19/14

Deadlift
33, 83, 143 x 5
193 x 3
223 x 5 - PR

Bench Press - Light
65 x 3 x 5

Pull-ups x 2 VERY strict...x 10 sets = 20 reps

Arms were just really achy and not awesome feeling.

Monday 02/17/14

Squat
45, 45, 95 x 5
135 x 2
150 x 5 x 5

Press
45 x 5
65 x 5 x 5

Reverse flies x 5# x 3 sets of 10

Friday 02/14/14

Bench Press
100 x 5
Got 4 good ones then 1 bad one. ARGH!


Squat
172.5 x 5


Pull-ups
7, 7, 7, 4
Realized that I'm kipping a bit so working to fix that.

Wednesday 02/12/14

Deadlift
218

33
83     +25
133     -25  +45  +5
183     -5  +15
203     +25
218     -25   -15   +45   +2.5

Press
55# x 3 x 5

Monday 02/10/14

Bench Press
85# x 5 x 5

Squat - Volume
147.5 x 5 x5

Saturday 02/08/14

Dips
5 sets of 5 reps = 25 reps

10 minute AMRAP of:
10 Power Cleans, 63#
10 Shoulder to Overhead, 63#
10 Air Squats
5 full rounds plus 10 cleans and 2 STO reps. Ugh.

Friday 02/07/14

Squat - Heavy
170# x 5


Press - Heavy
75# x 5

Wednesday 02/05/14

Deadlift
213 x 5

33 x 5
83 x 5 (25's)
123 x 5 (-25's, +45's)
173 x 3 (+25's)
193 x 1 (+10's)
213 (-10's, -25's, +45's)

Bench Press - Light
65# x 3 sets of 5

Monday 02/03/14

Squat - Volume

145#
5 x 5

Press - Volume
63.75#
5 x 5

Saturday 02/01/14

Dips:
5 rounds of 4 reps = 20 reps

For time:
Row 250m
21 OHS, 63#
Row 500m
15 OHS
Row 750m
9 OHS
12:34

Very good metcon!

Friday 01/31/14

Heavy Squat
45, 45, 95 x 5
135 x 3
----------
167.5 x 5 - PR for a set of 5

Heavy Bench
45, 45, 75 x 5
95 x 1
----------
100 x 5 (2 were good, 3 were butt off bench so will repeat this weight next time)

Pull-ups
7, 7, 6, 6 = 26 reps

Wednesday 01/29/14

Deadlift
208 x 5

33
123 = 45's
173  = +25's
193 = 10's
208 = -10's +15 +2.5

Press
3 x 5
75# (target for next week's heavy lift) x 65% = 48.75#
Used 50#

Monday 01/27/14

Squat - Volume
167.5 * .85 = 142.4
5 x 5

Bench Press - Volume
100 * .85 = 85
5 x 5

Saturday 01/25/14

Dips

5 sets of 3 reps = 15 reps

5 RFT of:

20 Lunges

Row 300m

10 Wallballs, 14#

Total time: 15:10

1+2: 6:10

3: 2:58

4: 3:05

5: 2:57

Friday 01/25/14

Squat - Heavy
45, 45, 95 x 5
135 x 3
---------
165 x 5

Press - Heavy
45, 45, 65 x 5
----------
72.5 x 5

Pull-ups
6,6,6,5 = 23 reps

Wednesday 01/22/14

Deadlift - 205.5

33
123 (45)
163 (+15 + 5)
183 (-5 +15)
205.5 (45, 25, 15, 1.25) x 5

Bench Press - Light
65# x 3 x 5 (65% of my Heavy weight from Friday)

4 RFT of:
Row 1000m, rest 2:00
1) 4:33
2) 4:35
3) 4:36
4) 4:37
Total 24:22

Monday 01/2/14

Squat - Volume
45, 45, 95 x 5
135 x 3

140#
5 x 5

Press - Volume (85% of 72.5)
45, 45 x 5

60#
5 x 5

Saturday 01/18/14

"Cindy"

20 minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

11 full rounds plus 5 Pull-ups. Not a PR, but this is the first time I've done this metcon since '11, I believe. I felt VERY ILL after this metcon. I think it was due to the Whole30 and not eating enough to sustain a long, intense WOD like this. After I ate some grapes and dinner I felt better. 

GHD x 10 reps

10 sets. The last six sets I did full GHD's. next day I'm actually sore. Woot!

Reverse hyper x 10 with 20 then 40# - 4 sets.

Friday 01/17/13

Squat - Heavy
162.5 x 5
Bar + 45's + 10's + 2.5's + 1.25's

Bench - Heavy
97.5 x 5

Pull-ups

Wednesday 01/15/14

Deadlift
203 #

Warm-up:
33, 123 (45's), 163 (45's, 15's, 5's) x 5
183 (45's, 15's, 15's) x 3
203# (45, 25, 15) x 5


Press - Medium
3 x 5 @ 50 (70% of my Heavy from Friday)

GHD's in sets of 25 (5 more reps than previous rounds, and lower depth)
4 sets

Monday 01/13/14

Squat - Volume Day
5 x 5 @ 137.5

Bench Press
5 x 5 @ 82.5#

Saturday 01/11/14

Worked on ring pull-ups in sets of 3...
Did Reverse Hypers in sets of 5, working from 0, 20, 40, 60 pounds. I liked 60 pounds the most.

4 RFT, resting the amount the round takes "Tosh" style:
15 Box Jumps, 18"
15 Reverse Alternating OH Lunges, 25#
15 Push-ups

1) 2:10
2) 2:22
3) 2:28
4) 2:48

Friday 01/10/14

Heavy Day

Squat
45, 45, 95, 135 x 5
1 x 5 @ 160#

Press
45, 45, 65 x 5
1 x 5 @ 70#

GHD x 20 reps
7.5 sets = 150 reps

Pull-ups x 4 reps
6 sets = 24 reps

Saturday and forward

Monday:
Squat 5 x 5 @ 137.5#

Bench 5 x 5 @ 83#


Wednesday:
Press 3 x 5 @ ???

Deadlift 1 x 5


Friday:
Squat 1 x 5 @ 162.5#

Bench 1 x 5 @ 97.5#

Wednesday 01/08/14

Bench
3 x 5 @ 95# - don't count rep if butt leaves bench
45, 70 x 5
95 x 5,5,5 WOOT!!!

Deadlift
33, 123, 153 x 5
183 x 3
200.5# x 5 (PR for 1 set of 5)

2014 Goals

Back Squat - 200 x 1
Deadlift - 225 x 5
Bench Press - 120 x 1
Press - 90 x 5
Pull-ups - 10
Dips - 3 x 10
Muscle-Up x 1

Monday 01/06/14

Volume Day - First real day of new system!

Squat
45, 45, 95 x 5
5 x 5 @ 135#

Press
45, 55 x 5
5 x 5 @ 65#


Later
Dips x 2 reps
6 sets

Row 2:00, rest 2:00 x 3 rounds.
Used 7 damper setting. I think that was the big difference, but it also could be that I didn't just squat right before it.
507m
500m
492m

Last time was 12/30/13.
484m
490m
476m

Saturday 01/04/14

I rested about 1 minute after each exercise.

Pull-ups x 3 reps
7 sets = 21 reps

GHD (1/2 range motion) x 20 reps
7 sets (then did 10 more for even...) 150 reps

RDL x 63# x 10 reps
7 sets = 70 reps

Then did Reverse Hyper-extension machine
10 reps at 10# x 5 sets
5 reps at 40# x 5 sets

Then did Tabata run @ 6.5

Friday 01/03/14

Squat - Volume Day (trying it out b/c I'm soooo sore still)
45, 45, 95 x 5
135 x 5
125 x 5,5,5,5

Then I mobbed my hammies.

Wednesday 01/01/14

"Filthy 50"
For time:
50 Box jumps,18"
50 Jumping Pull-ups
50 KB Swings (subbed jumping air squats)
50 Walking Lunges
50 KTE
50 Push Press, 45#
50 Back Extensions
50 Wall Balls,14#
50 Burpees
50 Double-unders

35:47

It seems the last time I did this was on my birthday in 2011. :) As far as I can tell the only difference between this time and last time was that this time I didn't do the KB Swings (back probs) and subbed jumping squats. I think that was a pretty fair sub...My time last time was 36:53.