Crossfit Total

Squat: 220# (pr!!)
Press: 85
DL: 275

total=580

Monday 12/20- Tuesday 12/21

Monday 12/20/10:

Isabel:
30 snatches at 95# for time

Used 75#, took 8 something to finish (I'll have to check my time) Anyway, snatches are my least fav of the lifts. I just struggle with the techniqe. 75# was pretty heavy for me, I think 78 is my 1 rm. Since we now have bars and bumper plates at home...I'm going to work on snatches over Christmas break.

Then we did 8 rounds of 100m run then max rep hand release push ups every 2 mins. Got to 198! Thought my arms were going to fall off!

Tuesday 12/21/10:

50 du
15 thrusters @75
40 du
12 thrusters
30 du
9 thrusters
20 du
6 thrusters
10 du
3 thrusters

=11:50
DU's were bad, need to practice!

Front squat PR!

Front squat: 5,4,3,2,1

95x5
135x4
145x3
155x2
165x1
175x1 (pr)

3 rounds: 12:03

10 kb snatches left arm 16k
5 standing long jump
10kb snatches right arm
5 long jump
15 pull ups

Bench contest

Tonight Sarina, MK and I participated in a Bench contest at 24/7 gym in Ft. Myers. I couldn't pass it up and it was for a good cause. The entry fee was a toy to be donated to a local elementary school. The gym was filled with toys and bikes!! Love it!!

I had a feeling that I wasn't going to PR. My arms (and body) are super sore from this weeks WODS. There were a total of 5 ladies competing. MK and Sas tied for first!!

First attempt: 115# felt really easy

Second attempt: 125# was successful

Third attempt: didn't get it up at 130# (this is my pr weight)


Lots of fun!! Good job MK and Sas...way to represent CFFM!

Tuesday 12/14/10

Deadlift: 1 on the minute x 10 minutes (@ 85% of 1rm=238#)

15 mins on clock:
70 WBS @ 14# then
AMRAP of:
1 rope climb
5 burpees
10 KBS @ 16k

Got 5 rounds. WBS were killer, took me 4 minutes to complete. I need to work on those! DL's felt good today. Did a 3.5 mile easy run in the freezing cold post wod.

d: Ground beef, green beans, cheese stick
l: sweet potato, cottage cheese
b: 3 eggs, 2 bacon

CFG Prep Phase II Week 10

SWOD:

Back Squat 4 x 5 @ 95% of 5-RM @175#

DWOD:

For reps and time complete:

Bench Press max reps @ 75lbs= 21 reps
Burpee + Box Jump, 15 reps
Bench Press max reps @ 75lbs= 15 reps
Burpee + Box Jump, 10 reps
Bench Press max reps @ 75lbs= 10 reps
Burpee + Box Jump, 5 reps

=46 reps, 6:36

Week of 12/6 to 12/11

I've been a big slacker with posting my WOD's..but don't worry, I've still been doing them and having a blast! I just love crossfit :) I ran a 10k on Saturday, beautiful race downtown Ft. Myers. It crossed over both bridges. I thought I had a PR until I got home and realized I ran :30 faster in 2008! Darn it, guess I need to pick up the pace, lol! I was very happy with my run. It was my fastest pace/mile for a long run since we've started CFE's! My goal was to run between 9-9:15/mile and I was right at 9 min./mile finishing with a time of 25:54. It was fun running with the other CF gals!

Monday, 12.06.10
SWOD: Press 1-1-1-1-1, AHAP
Only got to 80#, press is a hard one for me, not a PR :(

DWOD: 15 minutes AMRAP
2 Back Squats @ 135/225
10 Burpees+1

I got 13 rounds + 2 squats
This was a really fun wod but I was dying at the end! It went by alot faster than I expected.

-Mile easy run (post wod)
----------
Tuesday, 12.07.10
SWOD: Power Clean 5 x 1 @ 97% of 1-RM (Refer to 11.12.10)

5x1@ 130#
This weight felt pretty good. My last few reps were full squat cleans but I'm ok with that. This is the most weight I've ever cleaned for reps :) YaY!

DWOD:
10 x 100-Meter Sprint on the minute, Max Effort
Ran with Sas. We stayed between :20-:23 seconds (that's fast for me :)


----------
Wednesday, 12.08.10
Off/Rest - Mobility WOD

----------
Thursday, 12.09.10
Off...worked late :(
----------
Friday, 12.10.10
SWOD: (after DWOD) GHD Situps 4 x 25, GHD Hypers 4 x 25

DWOD: “Cindy”
Got 13 rounds + 2 air squats

----------
Saturday, 12.11.10
SWOD: Overhead Squat 1-1-1-1-1 AHAP
Not a good OHS day, Only got 105x1, had major problems getting the weight over my head..I'm scared:( I've done 110x2 and was hoping for a pr of 115 or 120 but didnt happen...next time (I hope)

DWOD: Row 5-k
22:23 Avg. 2:14/500