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

Thursday - 9/2/2014

  
EMOM x 8
2 TNG Cleans @ 85#

5 RM
Sumo Deadlift
Worked up to 5 @ 245#, then got 2 @ 255#.

While the rest of the class took on "Karen," I did 150 reps of back squats @ 65#. Finished in 9:15.


Wednesday - 10/1/2014

  
Rest day

Tuesday - 9/30/2014

  
3RM Cleans

Most of the athletes worked up to a touch-n-go 3 rep max clean today. I modified this just to get some light cleans in (105#). This warmed up my left shoulder nicely.

1-Leg Deadlifts
3 rounds of 10 1-leg DL each leg
Total of 30 DL on each leg

30-20-10
2-arm Russian KB swings
24" box jump overs
GHD situps
The first round of situps took the longest. Otherwise, I was happy with my ability to keep moving.

Extras
10 back squats @ 105#
30 shrugs with 2 15# dumbbells

Also, I have new Therabands attached to my desk at Kayak to work on internal and external rotation of my left shoulder.


Monday - 9/29/2014

  
5 minutes of jump rope

I still have to focus on single unders as DU hurts my shoulder too much. I did get about 10 DU after the 5 minutes when my shoulder was warmed up.

3x8 Front Squat

65% of 1RM
This was the first time I loaded a bar in the rack position since surgery. It hurt a bit just pressing down on my shoulder, but I was able to tolerate up to 165#. This is not quite 65% of my old 270# 1RM, but for my first attempt, I will take it.

AMRAP 12
5 Front Squats @ 95#
10 box jumps @ 24"
200m run
I finished 5 full rounds plus 4 more front squats.

Overall, it felt great to start getting back to doing most of the WOD without modification.


Friday - 9/26/2014

  
Visited Dr. Rockett this morning and got cleared for a bunch of new stuff including bands for internal and external rotation, rowing, light presses, front and back squats.

Back squats
Work up to heavy 1
Got 5 reps of 95#, 135#, 185#, and 225#. The 1 rep each of 245# and 255#. Nowhere close to my real 1RM of 315#, but for 12 weeks off of squats, I will take it.

OTM 10
odd: Row 1 minute
even: Alternating step ups

Wednesday - 9/24/2014

  
7 rounds
40m sled push or tire pull
15 box jumps
1:00 single unders

Sprints
4 x 100m sprint
rest 1:1


Tuesday - 9/23/2014

  
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Box jumps at 24"
1-arm KB swings @ 44#
This was a great warmup. Everyone else was doing pull-ups, dips and dead lifts. My work took much longer than theirs, but I kept moving and felt good when it was done.

5 RFT
15 hollow rocks
1 minute of single unders
Very sweaty. Took just over 10 minutes.

Tabata Airdyne

Nice burn to end the hour.


Monday - 9/22/2014

  
5 x 6
RDL @ 155#

AMRAP 12
1 lap around the building
20 goblet squats @ 26#
5 flags
Finished 5 full rounds plus one lap around the building.

Thursday - 9/18/2014

  
Big news today was that I did some front squats with the bar in a real front rack position. Shoulder felt great. I only used the empty 45# bar, but it was great to get that much mobility back.

I did 5 x 15 front squats while everyone else was working on Thrusters.

We then had kettlebell Isabel. I did 60 55# dumbbell snatches. Cruised through these, but I was sweating and panting by the end.

Cash out was 3:00 accumulated hollow holds. I did 1 minute, :30, :30, and another 1 minute.

Wednesday - 9/17/2014

  
AMRAP 10
5 GHD sit-ups
7 box jumps
42 single-unders
Finished 6 full rounds

AMRAP 12
300m row
200m run
10 goblet squats @ 44#
Finished 3 full rounds plus 75m rowing. The big news was that I was able to use my left arm for some of the rowing. I worked in slowly, testing each increase in load before adding on. I ended the last two rows with both hands on the rowing handle in the normal position. Awesome!

Tuesday - 9/16/2014

  
4 Rounds (not for time)
10 step-ups each leg with 26# KB in each hand
Focused on pushing up with the landing leg and not launching my self from the trailing foot.

10 2-minute Rounds
Odd: 25 goblet squats (35#)
Even: 30 Russian Twists (18#)
Work 1:00/Rest 1:00 each round


Monday - 9/15/2014

  
5 x 8
RDL (2 @ 95#, 3 @ 105#)

3 RFT
50 1-arm KBS @ 35#
10 GHD sit-ups

Friday - 9/12/2014

  
EMOM 10
5 1-arm DB snatch @ 45#

30-20-10
sit-ups
box jumps
Killed this workout. All this ab and leg work is finally paying off.

Suicides

I still hate doing these. Most of the running time I spend thinking, "Don't wreck your knees. Don't wreck your knees."

Thursday - 9/11/2014

  
5 x 8
RDL @ 95#
Just to warm up the legs for the coming storm.

1 RFT
50 KBS @ 35#
400m run
Unbroken. 3:52

6 rounds
:30 GHD face-up hollow holds

Wednesday - 9/10/2014

  
5 x 8
DB Press
DB bent over row
Right arm only. 35# DB.

3 RFT
400m run
30 sit-ups
15 box jumps
This WOD felt great. The big story, though, was that I added real box jumps (not step-ups) to the list of exercises that I can do without killing my shoulder. It was not that long ago that any jumping or landing would send searing pain throughout my left shoulder. All better now.


Tuesday - 9/9/2014

  
4 x 10
RDL
First time lifting a bar with the new shoulder. Just went to 55#, but felt great to get back on the bar.

AMRAP 15
40m tire drag
max hollow hold
Got 6 rounds done. Tire weight varied from 45# to 55#. Hollow hold started at 1:05, then 4 rounds of over :30, last round was tough and ended around :25.

Monday - 9/8/2014

  
7 Rounds
5 goblet squats
10 goblet lunges
10 goblet step-ups
Did most of this with a 35# KB. Did one round with a 44#.

5 Rounds
200m sprint
walk back to start
This was a gasser every round. Thanks to Robin for pushing me and for the race in the last round; keeps me moving!


Thursday - 9/4/2014

  
15 Minute Airdyne
:30 sprint
:30 rest
This was a leg burner. Made even worse by...

AMRAP 15
20 sandbag shoulder walking lunges (switch sides after 10 steps)
10 flags
My thighs were smoked after these two workouts. We finished off with some tabata side planks. I was sweatng so much, I kept slipping of the AbMat I was using for elbow cushioning.

Wednesday - 9/3/2014

  
8 x 100m Sprints

Worked out with Boomie. The two of use were supposed to run at 85-90% effort up the 100m hill from the bottom of the parking lot to the garage doors behind CrossFit 2A. Then walk back and do it again as soon as we get back to the start line. We did this, but I felt great and was going 100% each time. I may have even run faster than I can actually run. :-)



AMRAP 12
:20 hollow hold
10 sit-ups
:20 goblet squat hold (at the bottom)
Finished six rounds.

Tuesday - 9/2/2014

  
3 RM
1-arm sumo dead lift
Worked up to 205#

EMOTM x 10
5 DB swings
5 DB high pull
5 DB hang snatch
5 DB goblet squats
Each round of this took almost 40 seconds. I dropped down to 3 reps of each for rounds 6, 7, 8, and 9.