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

Competition Day

  
Spent the day at CrossFit 2A for their partner comp. Ashley and I repped Team KAYAK. Although we did not do well in the standings, we had a great time and some big accomplishments.

In the rope climb floater, Ashley got 3 quick ascents. In the past, she struggled to get one - and that came with fear and tears. She killed it on the rope!

On the 1RM clean event, I finally PR'd with 235#. That's +5 since late January (almost 2% more). Doesn't seem like a big deal, but every little improvement counts.

Love competing. Wish I could do it all the time, but my body will not tolerate that.


Last Week Today

  
Vacation Week

Last week, I took the whole family to Atlantis in the Bahamas for an amazing, sunny vacation. We swam with dolphins, went jet skiing and para-sailing, ate like kings, gambled a bit, and help celebrate the 42nd anniversary on Bahamas independence.

Also, I went to the gym a few times to work on my Sun's Out, Guns Out challenge commitments. When I returned, I had a morning of coaching on Sunday followed by some competition practice with Ashley. Getting pumped up for this comp next Sunday at CrossFit 2A!




Thursday - 6/25/2015

  
Strength

3x3 Snatch Balance
6x2 Hang Squat Snatch

Worked up to 3x3 at 115#. Squat snatches were ascending sets with the last one at 145#.

MetCon

3 RFT
40 DU
21 Russian KBS
10 Ring Rows
Finished in 9:02. Second and third rounds featured unbroke DU's.

  
Strength

Find 3RM Front Squat. Worked up to a new PR at 255#.
3x12 @ 75% of 3RM. I got 1x12 @ 195#, then 1x7 @ 195#. Then we were out of time.

MetCon

EMOM 20
Odd: Max wall ball shots @ 20# and 10'
Even: rest
I intentionally set out to do 15 reps for each working minute. In the last round, I squeezed out 2 extra reps. Total score was 152.


Tuesday - 6/23/2015

  
Strength

Lots of lifting today: DL 7,750; Clean 2,275; Bench 4,305 (including a new 1RM PR @ 225#); Total for the day: 14,330. Running total is 113,780# this month. Mission accomplished!

Also, I did 15-10-5 front squats at 135#. This is part of WOD 1 in my next comp - except the weight will be 115#. These were pretty easy, so I'm not too concerned about this for the comp.


Ben Bergeron's Deadlift Video

  
I was surprised to see that the Ben teaches the deadlift almost exactly the way I do. The only difference is I spend a bit more time helping folks find that starting position. Most of my athletes have mobility issues that prevent both a flat back and good butt and shoulder position.




Monday - 6/22/2015

  
Strength
Back squats - 10x2
Worked up to 2 reps at 330#.

MetCon

6 Rounds for Time
6 Push press @ 75#
6 Hand Power cleans @ 75
6 CTB Pull-ups
Finished in 9:33. Glad I did not go heavier - the pull-ups were the limiting factor, and I was soaked with sweat at the end. Great workout.

Thursday - 6/18/2015

  
Strength

Back squat
4x12 Heavy
I went quite heavy for this much volume. However, I missed 2 sets. I used 255# as my working weight and hit sets of 12, 8, 12, and 8.

Push Press
3 x 3
Started with my old 1RM of 165 and got 2 sets of 3. Went to 175 for 1 set of 3. Had to break for the MetCon below, then hit 1 rep at 195 and 1 rep at 205# for a new 1RM PR. Dropped 215#. Might be able to get that on a different day.

MetCon

For time:
50 Burpees to a 6" target
Finished in 5:24. Was hoping to do 10 each minute, but that got tiring. Considering 3 sets of 15 next time, plus 5 at the end. Pacing is key, and I still suck at that part.

Wednesday - 6/17/2015

  
Skill
Muscle snatch and power snatch practice

Randy
75 Power snatches for time
Finished in 8:15. This was 33 seconds faster than my previous attempt (3 weeks ago). This time I paced it out from the beginning by just doing sets of 5. This made managing my breathing much better.

As you can see, I had lots of tape to help me; I tore my palm on Monday doing the bar muscle up attempts. It was quite sore today, so I padded the crap out of it.




Tuesday - 6/16/2015

  
Challenge

Deadlift
30 @ 135#, 10 @ 155#, 10 @ 175#

Bench
20 @ 105#, 20 @ 125#, 20 @ 150#

Clean
10 @ 135#, 10 @ 155#, 10 @ 175#

Monday - 6/15/2015

  
Skill/Strength
Handstand Holds ? 6 x :30-1:00 holds hold longer than 6/3

EMOM 20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups (attempts)

Thursday - 6/4/2015

  
Strength

Front Squat 5x3 @ 225#
Front Squat 3x8 @ 145#
Bench Press 3x3 @ 185#
Bench Press 3x8 @ 150#

MetCon

AMRAP 12
10 DL @ 225#
15 Pull-ups (green band)
Finished 3 rounds and 10 reps

Challenge

Deadlifts
4x10 @ 225#
Bench
10 @ 145#, 10 @ 185#, 25 @ 150#
Daily total: 16,050
Running total: 39, 490

Wednesday - 6/3/2015

  
Challenge

Cleans
5 @ 50#, 10 @ 100#, 10 @ 140#, 5 @ 170#, 3 @ 185#
2 @ 195#, 2 @ 205#, 1 @ 215#
22 @ 135#
Daily total: 8,040
Running total: 23,440#

Tuesday - 6/2/2015

  
Strength

Heaving snatch balance 6x2 @ 115#

AMRAP 12
12 box jumps @ 20"
6 Thrusters @ 75#
6 Bar facing burpees
Finished 5 complete rounds


Challenge

Deadlift 10 @ 115#, 10 @ 135#, 5 @ 225#
Bench 20 @ 100#, 10 @ 130#, 5 @ 185#
Daily total: 6,850
Running total: 15,400#

Monday - 6/1/2015

  
Strength

Back squat 5x3 @ 275#
Back squat 3x8 @ 225#

Challenge

This month brings a new challenge. I am trying to do 100,000# of volume with deadlift, cleans, and bench press.

Bench press 2x10 @ 100#, 1x10 @ 150#, 2x5 @ 180#
Squat clean practice 1x10 @ 100#
Deadlift 2x5 @ 225#
Total for today: 8,550#

Thursday - 5/28/2015

  
Strength

EMOM 10
2 power snatches @ 135#

Front squat 4x3 @ 225#
Front squat 5x10 @ 135#

Metcon


AMRAP 8
15 hang squat cleans @ 95#
5 HSPU
2 rounds + 3 reps

Wednesday - 5/27/2015

  
Strength

Strict press 4x3 @ 145#
Strict press 5x10 @ 105#

Metcon

"Randy"
75 power snatches for time
Started with sets of 10, but that became exhausting. Switched to sets of 5; much better. Finished in 8:48. This was my first time trying this one, so I was happy to finish it RX. Next time I will try to manage my breathing and rest better.

Tuesday - 5/26/2015

  
Strength

Heaving snatch balance 6x2 @ 115#
Back squat 4x3 @ 275# (not 3RM, cranky knees)
Back squat 1x10 @ 205# (knees prevented doing more sets)

Friday - 5/22/2015

  
Strength

Deadlift 3x3 @ 275#
Bench press 5x3 @ 185#
Bench press 5x10 @ 145#

Thursday - 5/21/2015

  
Strength

Front squats 3x3 @ 245#
Front squats 5x10 @ 135#
EMOM 10 2 Power Cleans @ 165#

Added some extra curls with the bar+50#