Jackie

@ Camp PB

'Jackie'

for time:

1000m row
50 thrusters @ 45#
30 pull-ups

9:01

4sec slower than last time. pull-ups were the weak link couldn't string together more than 5 consec. thrusters were smooth until #38.

Karen @ 15#

11/29

'Karen'

150 wallballs @ 15#

7:02

shoulders were fried, legs felt good, something that appears so easy cann be very painful.

11/27 @ CF York

Black Friday team WOD

Row 2400m 1st-800m/2nd-1200m
60 Sit-ups 20 / 20
60 Deadlifts 23 / 25
60 Push-ups 20 / 20
60 Squats 20 / 20

18:40-ish

fun WOD, pushed hard through all parts, good workout.

Turkey Trot

11/26

York YMCA Turkey Trot

31: ?

nice run, could have been faster lots of bunching and weaving for the first mile.

11/25

@ CF York

Nasty Girls

50 squats

7 muscle-ups

10 HPC @ 135#

15:36

muscle-ups really slowed me down, got 2 first rd, then 1 each rd for the next two, then 2 attempts at failure before switching to jumping m-u's. totaled 8 m-up's for the day.

Alex and Tye worked out with us, they both did a great job and had fun. Hopefully after the new year we'll get them into CF.

11/24

@ CF York

Filthy Fifty

Worst time ever

36:54

struggled with KTE's and couldn't do a double under to save my life, enough said.

11/23 @ CF York

For time:

Row 2K (7:38)

20 thrusters @ 115#

5 push-ups

15 thrusters

10 push-ups

10 thrusters

15 push-ups

5 thrusters

20 push-ups

19:30

@ CF York

5 rft

10 ring dips

20 sit-ups

30 box jumps

11:55

sit-ups were my nemesis today, been working abs in all week, so they were rough right from the get go. not to bad overall. couldn't get a muscle-up today, it's been 2 weeks, so i'm a little disappointed with that. starting to get excited about my level one cert, 69 days away.

@ CF York

5 rft @ 115#

5 pwr cleans

5 front squats

5 push press

5 back squats

5 push press

10:17

very happy with that time pushed pretty hard. struggled with the front squats and push presses neither felt right. i don't think i was properly warmed up for this WOD. worked on hspu's, ring dips and ghd's in warmup.

then got in my required heavy day, Bench press, 135x10, 185x5, 205x3, 225x3, 245x3, 255x1

very pleased with that effort.

11/17

@ Camp PB

Deadlifts

135x10, 185x5, 225x5, 275x3, 295x2 (form deteriorated way to quick and was feeling it in the back so I backed down)

225x10

then for time @ 135#

21 deads

21 sit-ups

15 deads

15 sit-ups

9 deads

9 sit-ups

3:37

Run / squats

@ Camp PB

5 rft

Run 400m
50 squats

18:13

really good time for me pushed hard all the way through. did one extra round the WOD should have been 4 rft, so now i can't really compare my time with thase in the past. I think it would have been a PR and in the 14min range. too bad, there is always next time.

Row

@ Camp PB

2K
for time

7:43 yuck! 23 sec slower than my best time.

@ CF York

2 rft

5 BA Tire Flips
10 Pull-ups
15 KB Swings @ 55#
20 Push-ups
25 Deadlifts @ 185#
30 Box Jumps
40 Double-unders

20:06

deadlifts sucked. I hate them.

Squats

10/11 @ CF York

Squats

135x10, 185x5, 225x5

275x3, 285x3, 295x3

225x10

135x21/15/9 w/ GHDx10


all squats were full range, deep.

KB SDLHP / Pull-ups / Push-ups

@ CF York

5 rft

20 KB SDLHP @ 55#

20 Pull-ups

20 Push-ups

22:30

pull-ups were very rough, need to start doing more.

Dips / KB Swings / Squats / sit-ups

@ CF York

4 rft

10 ring dips

20 KB swings @ 55#

30 squats

40 sit-ups

20:49

American Masters

Well I got a total that's a good thing, would have liked to performed better. I must have been really nervous and jacked up. Missed both of my openers which were easy weights, a real disappointment. But, I recovered and made my last lift in each one and they were official competition PR's. Overall a great experience and looking forward to my next competition.

Snatch - 75 (miss), 80 (miss), 80kg (176#)

C & J - 98 (miss), 102 (miss), 102kg (224.8#)

Snatch and C & J

11/3 @ CF York

Worked on Snatch and C & J for the last time before the comp. worked up to a heavy single in both just to stay loose. Did not go to heavy.

Snatch / OHS / Run

11/2 @ Camp PB

3 rft (not enough time to do the Rx'd 5)

3 Snatches @ 95#

15 OHS @ 95#

400 m Run

11:24

Burpess/DB Swings/Row

@ Camp PB

Courtesy Another Level Fitness ~ Crossfit Nation

Dirty Girls
~ 25 burpees~25 KB swings~500m row~20 burpees~20 kb swings~400 m row~15 burpees~15 KB swings~300 m row~10 burpees~10 KB swings~200m row~5 burpees~5KB swings~100m row

55# DB

21:44

tough one as usual