Benchmarks & PR's

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Amanda

9-7-5 reps of MU, Squat snatch (135/95)

Angie

For time: 100 each of pull-ups, push-ups, sit-ups, and squats
12/24/2012RX27:34PR

Annie

50-40-30-20-10 Double unders and sit-ups
6/28/2016RX7:19PR
4/8/2016RX7:42
1/31/2013RX11:29

Fran

21-15-9 of thrusters (95/65) and pull-ups
4/7/2017RX7:14PR
1/29/2016RX7:16
9/12/2013RX9:55
Finally, RX and under 10 minutes!
11/16/2012SC9:49
75# thrusters
10/11/2012SC12:20
75# thrusters

Grace

30 Clean & Jerks for time (135/95)
2/16/2017RX3:28PR
3/21/2015RX4:32
1/21/2015RX5:55
10/12/2013RX7:28
Barbells for Boobs event
3/18/2013RX10:21
First ever RX Benchmark WOD

Helen

3 RFT of 400m run, 21 KBS (55/35), 12 pull-ups
10/12/2013RX13:21PR

Isabel

30 Snatches 135/95
5/12/2017RX8:18PR
All 30 as squat snatches

Jackie

1000m row, 50 thrusters (45), 30 pull-ups
5/9/2013RX11:24PR

Karen

150 Wall Balls (20/14)
8/14/2013RX10:30PR
3/24/2013RX11:39

Nancy

5 RFT of 400m run, 15 OHS (95/65)
10/4/2013RX19:40PR

CrossFit Total

Combined weight of Back Squat, Press, and Deadlift

Fight Gone Bad

3 Rounds of 1 min each of Wall Ball, SDHP, Box Jump, Push Press, Row
11/7/2013RX239PR
90, 80, 69
12/2/2012RX188
64, 61, 63

Filthy Fifty

50 reps each of Box Jumps, Jumping PU, KBS, Walking Lunges, K2E, Push Press (45/35), GHD Back Ext, Wall Ball (20/14), Burpees, DU
11/14/2013RX33:18PR

GI Jane

100 Burpee pull-ups

Nasty Girls

3 RFT of 50 squats, 7 MU, 10 hang power cleans (135/95)

Randy

75 Power snatches @ 75#
6/17/2015RX8:15PR
Sets of 5 throughout.
5/27/2015RX8:48

Back Squat

8/19/2015RX350PR
3/16/2015RX345
1/31/2015RX340
Team throwdown
11/10/2014RX320
6/12/2014RX315
1/28/2014RX310
12/27/2013RX300
9/10/2013RX275
5/6/2013RX255
10/15/2012RX245

Back squat 3RM

5/15/2015RX315PR

Bench Press

6/23/2015RX225PR
5/18/2015RX220
5/6/2015RX215
2/25/2015RX205
5/14/2013RX190
4/25/2013RX185
12/31/1969RX175

Bench Press 3RM

5/15/2015RX205PR

Clean

1/20/2016RX240PR
7/19/2015RX235
1/28/2015RX230
5/11/2014RX225
3/5/2014RX175
2/25/2014RX205
9/11/2013RX200
6/25/2013RX195
5/28/2013RX175
4/8/2013RX165
1/6/2013RX160
11/5/2012RX145

Clean & Jerk

9/23/2015RX227PR
8/28/2015RX225
3/12/2015RX215
2/28/2015RX210
Opens 15.1a
2/14/2015RX205
12/22/2014RX200
Worked with a partner to pace the lifts. Started with a couple sets of 3, then 1, 1, 1, etc.
6/25/2014RX195
6/20/2014RX180
5/21/2014RX175
2/5/2014RX165
10/4/2013RX155

Clean 3RM

8/2/2015RX215PR

Deadlift

1/4/2016RX365PR
5/7/2015RX350
3/4/2015RX325
1/31/2014RX315
8/23/2013RX300
5/6/2013RX265
3/25/2013RX245
3/22/2013RX235
1/5/2013RX225
12/6/2012RX215
11/8/2012RX200

Deadlift 3RM

11/25/2015RX335PR
11/17/2015RX330
5/7/2015RX315

Front Squat

9/20/2018RX185
First day back
11/16/2015RX296PR
10/23/2015RX295
2/25/2015RX285
1/8/2015RX275
1/30/2014RX270
1/23/2014RX265
1/9/2014RX255
9/18/2013RX235
9/3/2013RX225
8/9/2013RX215
3/26/2013RX205
10/11/2012RX200

Front squat 3RM

6/8/2016RX256PR
6/24/2015RX255
5/15/2015RX245

Jerk

12/31/2015RX235PR
11/21/2015RX230
11/21/2015RX230
11/5/2015RX228
Push jerk
8/28/2015RX225
2/28/2015RX210
Opens 15.1a
2/11/2015RX205
6/25/2014RX195
5/21/2014RX175
4/8/2014RX165

Overhead Squat

8/31/2015RX165PR
9/22/2013RX150
6/6/2013RX145

Press (Strict)

10/27/2015RX165PR
8/18/2015RX160
3/16/2015RX150
3/13/2015RX145
9/19/2014RX125
5/6/2013RX115

Press (Strict) 3RM

8/13/2015RX145PR

Push Jerk

11/5/2015RX228PR

Push Press

9/15/2015RX215PR
6/18/2015RX205
12/3/2014RX165#
6/4/2014RX155
10/9/2013RX150

Snatch

12/30/2015RX170PR
8/25/2015RX167
1/27/2014RX165
12/7/2013RX155
11/20/2013RX150
9/22/2013RX145
2/10/2013RX135
1/24/2013RX125
10/26/2012RX115
10/23/2012RX105
10/18/2012RX95

Snatch Balance

5/7/2015RX115PR

Sumo Deadlift

11/13/2014RX335#PR

Thruster

12/18/2015RX205PR
1/21/2015RX185
6/3/2014RX155
11/5/2013RX145

Monday - 3/9/2015

  
Warm-up
Rowing short distances to determine who picked the WOD music. I won (again) and tortured the class with more Deadmau5.

WOD
5k row
This was made tolerable by our awesome coach at CF Boston, Pat Larcom. While we rowed, he gave us challenges to compete with each other during various segments of the race. Essentially, we had to declare a pace and then hold that exact pace for as many strokes as possible. None of us were good at that, but it gave us something to work on rather than focusing on the end of long row. I finished in 21:47 (not great, but I finished).

March Rowing
Today: 6300m
Total: 19,300m

Saturday - 3/7/2015

  
Opens Workout 15.2
3 minutes to complete 2 rounds of:
6 OHS @ 65#
6 Pull-ups
3 minutes to complete 2 rounds of:
8 OHS @ 65#
8 Pull-ups
3 minutes to complete 2 rounds of:
10 OHS @ 65#
10 Pull-ups
3 minutes to complete 2 rounds of:
12 OHS @ 65#
12 Pull-ups
I finished 12 OHS, 12 Pull-ups, and 12 more OHS. Finished with a score of 132.
This workout had me thinking I would do very poorly because I really have not had pull-ups since my shoulder surgery. The great thing about the Opens and the large group of athletes competing together and having a judge is how much adrenaline gets pumping at 3-2-1-Go! I was able to get 2 rounds of 6 pull-ups unbroken, then I did the 8's as 2 sets of 4 each. 10's were harder, but I got 7, then 3 for the first set, then 5, 4 and 1 for the second. The last set of 12 was sets of 3. I was completely gassed by then and ran out of time. The OHS were light for me and I did all of those unbroken.

I had grand plans about going to CrossFit Boston on Sunday for a partnered version of Filthy 50, but by Sunday morning, my whole upper body was sore, and I knew I needed a rest day.


Friday - 3/6/2015

  
Open Gym
Worked on stuff to get ready for 15.2

March Rowing
Today: 2000m
Total: 13,000m

Wednesday - 3/4/2015

  
Tried to make it to CrossFit Boston for the noon class, but city traffic was tough and I got there closer to 12:15. So rather than regular class, I warmed up with a long 2500m row then worked on dead lifts.

1RM
Deadlift
New PR of 325# after working up from 135, 185, 225, 275, and 320 (which was already a 5# PR).

March Rowing
Today: 2500m
Total: 8500m


Tuesday - 3/3/2015

  
Skill
Rope climb practice

AMRAP 5
20 DU
10 Sit-ups
Finished 4 rounds plus 4 more DU.

Rest 5:00

AMRAP 5
5 wall climbs
5 burpees
Finished 1 round and one more wall climb before my left shoulder said "no more." Finished the last couple minutes with lots of burpees.

March Rowing
Today: 1600m
Total: 6000m

Here's a picture from 15.1. It's me levitating the bar during the snatches. Much easier to lift the bar with my mind rather than hips and arms.


Monday - 3/2/2015

  
5 RFT
3 snatches
15 OHS
500m row
Did this at 75# to save my left shoulder. May have been able to go a bit heavier as I got all the snatches and OHS unbroken. Rowing was the real challenge for me. I am focusing on rowing for the month of March, so this was a good start for me. Finished under the 20 minute time cap at 18:57. Ron pond followed.

March Rowing
Today: 3400m
Total: 3400m


Saturday - 2/28/2015

  
Opens 15.1

AMRAP 9

15 knee raises
10 dadlifts
5 snatches
85# on the barbell.

1RM in 6 Minutes
Max clean & jerk
I chose to do the opens scaled. I know my shoulder is not ready for full competition, so this is a safe avenue for me.

I finished 176 reps for 15.1 and got a new PR of 210# on the clean and jerk.

Thursday - 2/26/2015

  
Traffic!
Traffic in Boston has been terrible for 4 weeks now. Today it was that much worse because it made me miss 12 minutes of CrossFit - this would have translated into a 60 burpee late charge - on top of the burpees that were already programmed for today. Sooo....

Open Gym For Me
I used the hour to work on double unders, max box jumps, and a short burner:

For Time
10-9-8-7-6-5-4-3-2-1 Deadlifts @ 135#
10 sit-ups after each round of deadlifts.

Wednesday - 2/25/2015

  
1RM
Front squat
Worked up to a new PR of 285# (up from 275# last month)

1RM
Bench press
Worked up to a new PR of 205# (up from 190#, but that number was quite old)
Worked both of these PRs with Neal Thompson. It was our first time partnering up, and clearly it worked out well for me.

3 RFT
8 power snatches (65#)
10 Walking lunges (65#)
12 burpees over the bar
Finished this in 8:39. the burpees were the limiting factor. I got gassed early on by those.


Tuesday - 2/24/2015

  
AMRAP 10
2 High hang power cleans
2 Hang power cleans
2 Power cleans

AMRAP 10
2 High hang squat cleans
2 Hang squat cleans
2 Squat cleans

AMRAP 8
8 Power cleans
8 Pull-ups
Did this at 135#

Rest 5:00

AMRAP 8
8 Hang squat cleans
16 Double unders
Did this at 115#

Monday - 2/23/2015

  
EMOM 15
Min 1: 5 strict pull-ups
Min 2: Max handstand hold
Min 3: 150m row (rowling for music)
I won the rowling part of this, so we all got to listen to Deadmau5 for the class.

Skill

2,2,2 push press
1 min rest
2,2,2 HSPU with a 31x pace

AMRAP 8
3 pistols each leg
3 manmakers (push press, push-up, row right, push-up, row-left, push-up, clean, repeat)
Finished 4 rounds plus 5 reps.

Extra credit
Row 1000m.
Starting to build up rowing tolerance so I can start a rowing challenge next month. I want to be able to do about 2500m extra rowing each day so I can total 50km for the month of March.


Saturday - 2/21/2015

  
Cougars and Cradle Robbers competition

Worked through 4 workouts plus a floater with Katie. We had fun and did better in most movements than our practice runs. Katie reached a 185# dead lift that had been eluding her. Good times, but very suspect judging - workout standards were not enforced and many teams were getting away with serious modifications. Either way, we got our sweat on all day.


Wednesday - 2/18/2015

  
Worked out with Katie. Practiced various parts of our upcoming partner competition. We made time to do this at CrossFit A297 in Aruba. Thanks to Leroy for having us.


Thursday - 2/12/2015

  
Warmup
500m row, then...
3 rounds
20 DU
10 Open & unders
8 inchworm push-ups

Skill
Snatch pull, hang snatch, OHS

AMRAP 16

10 OHS @95
8 Dips
6 K2E
Finished 5 rounds plus 5 reps

Extra
1 rope climb
The ropes at CFB are new and slippery nylon - very challenging to climb. Also, they are very high, I think - around 20 feet.

Another shot of Stacie:


Wednesday - 2/11/2015

  
1RM
Split Jerk off the rack
Worked up to a new PR of 205#. Could probably do more, but ran out of time. Also, I need to work on getting deeper under the bar; most of my lifts finished too high.

EMOM 14
Odd: Max wall balls
Even: 200m row
Total was 105 wall balls.

Tuesday - 2/10/2015

  
Open Gym

Went to Craic to practice various WODs for the competition this weekend and the partner comp with Katie the following weekend. Worked through 3 different events and then spent a bit more time on pull-ups.

Saturday - 2/7/2015

  
Partner WOD with Bob Musto.

AMRAP 24
Minutes 1-8
max rep bear* complexes 65/95, alternating
Minutes 8-16
10 cal row
10 push ups
only one partner works at a time
Minutes 16-24
10 KBS
10 goblet squats
One partner working a time

Thursday - 2/5/2015

  
Kipping practice

Lots of hollow holds, hollow rocks, superman holds, then some kipping. Felt pretty good on my shoulder. Got several pull-ups in, too. I need to work up to a high number of reps over the next couple weeks - pull-ups coming in competition and in the Opens.

Adrian
7 RFT (15 minute cap)
3 Forward rolls
5 Wall walks (subbed inchworm push-ups)
7 T2B (Did those!)
9 box jumps (24")
I finished 5 rounds plus 4 more reps. The T2B actually took the most out of me. I was a little worried about my shoulder after round 3, but rounds 4 and 5 were fine.

Rowing Intervals

Here is a nice shot of my inspiration - Stacie Tovar.




Wednesday - 2/4/2014

  
After 3 days in the house under several feet of snow, I finally made it to the office today. That meant I was able to get over to CrossFit Boston for a much needed workout.

3RM
Back squat
I went heavy on squats on Saturday, so I did not go crazy today. I worked up from 135#, to 225#, 255#, and finished at 275# for 3 reps.

AMRAP 10
12 Med ball cleans (20#)
6 strict dumbbell presses (20# x 2)
20 DU
This WOD was pretty much in my wheelhouse. I finished 5 rounds + 3 reps. The Rx WOD was handstand pushups instead of the strict press. I tried a few - and even pushed out several, but I knew my shoulder was not ready for rounds and reps of those.

A little inspiration: Stacie Tovar at ECC working on snatches with the Dream Team.



Saturday - 1/31/2015

  
Competed in the CrossFit 2A in-house team throwdown today. It was great fun - made even better because our team won! Many thanks to Drew Clarke and Tony Cassasanto - awesome teammates. We worked our strategy well to maximize point in each event. I am proud to have been a part of it!