Lynne: Ring Dip and Ring Row

**12/30/11, CFRV, 1600 -
RD: 18, 15, 13, 12, 10 = 68
RR: 12, 12, 10, 10, 10 = 54

15-10-5

15, 10, 5

Hang Power Snatch 135 lbs
Box Jumps 24"
Pull Up

goal is 135

12/30/11, CFRV, 1000 - 5:46 used 115

12-9-6 Sqt cln & jrk, mscl-up

12-9-6
135 sqt cln and jerk
muscle-up

**12/24/11, CFRV, 1100 - 17:20
muscle-ups - R1: 5,4,3 R2: 4,3,2 R3:2,2,2
every first muscle-up was with a regular grip. rep scheme might not be accurate

21-15-9: Pistols with Roll, Push Up

For TIME
21-15-9:
Pistols with Roll on right and left leg
Push Up

*12/21/11, CFRV, 1000 - 9:23

Weighted Dips 3-3-3

12/19/11,CFRV, 0900
3, 3x35, 3x70, 3x105, 3x114

Swim 1,500 meters

12/17/11, Roseville Aquatics Center, 1745 - 52:32
nice and easy rest day. did not push too hard
did 100 breast, did 100 back, 100 butterfly

Row 1000 meter

**12/16/11, CFRV, 1600 - 3:24

5 Rds: 10 DB plance thru, 10 ddhng pllup, 10 toes to bar

For QUALITY
5 ROUNDS:
10 Dumbbell Planche Throughs (pick a weight that feels heavy)
10 Deadhang Bar Pull Ups
10 Strict Toes to Bars with Straight Legs

***12/16/11, CFRV, 1700
for quality - not for time. used 15# on dumbbell planche throughs

Karen

150 wallballs for time

*12/16/11, cfrv, 0900 - 7:20

06/11/10, CFV, 0700 - 8:30

25-20-15-10-5 GHD, 1-2-3-4-5 Muscle Up

FRIDAY 111104

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Goal: unbroken muscle-ups. no step, jump to rings

12/06/11, CFRV, 0700 - 9:06
ghd's unbroken. set 4 of mu was 3-1, set 5 was 2,1,1,1. Every mu had turn-out. used step to set grip.

Dipping Lynne

5 rounds
max reps ring dips
max reps pull up

* 12/02/11, CFRV, 0900 - 128
Ring Dip: 22 12 19 14 10 = 77
Chin-up (strict): 12 10 10 9 10 = 51
2nd wod, lots of distractions, strung out over a time

02/06/10, CFV, 1000 - 185 reps
dips: 25,17,16,14,16 = 88
pull: 21(B/G),22(G),24(B),17(G),13(B) = 97
B=Butterfly, G=gymnastic
1st round of pulls was awfull, lost rhythm, switched to gym kip.
Not feeling it today, lack of focus and intensity. ate lots of sugar last night....ugh.

3 rds: 15 ea of ohs, L pull-up, split jerk, k2e, hngcl, hip ext

Three rounds for time of:
15 Overhead squat, 95/65 pounds
15 L Pull-ups
15 Split-jerk, 95/65 pounds
15 Knees to elbows
15 Hang clean, 95/65 pounds
15 Hip Ext

11/30/11, CFRV, 0800 - 23:=/-
out of order, coaching people between sets

"The Other Total" Clean, Bench, OHS

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Goal, 745
Clean - 135x3, 165x3, 185, 205, 225, 230, 235
Bench - 135x5, 185x3, 225, 245, 255, 265, 275
OHS - 95x5, 135x3, 165, 185, 215, 225, 235

11/29/11, CFRV, 0800 - Clean 225, Bench 255, OHS 225, Total = 705
Clean: 135 x 5, 165 x 3, 185, 205, 225, 235 m/m/m
Bench - 135x5, 185x3, 225, 245, 265 m, 255
OHS - 95x5, 135x3, 165, 185, 205, 215, 225

01/06/11, CFV, 1500 - Clean 225, Bench 255, OHS 225, Total = 705
Clean - 135, 155, 185, 205, 215, 225
OHS - 135, 155, 185, 205, 215, 225(m), 225
Bench - 135, 185, 225, 255, 265 (m - post ohs)
for better score, bench before ohs

02/24/10, CFV, 1500 - Clean=215, OHS=185, Bench=285
alomst did not record this, not my day, the double on the day before took it out of me. It's all good, part of the process.

Bench Press sets of 3

11/06/11, CFRV, 1500 - 5X95, 5X135, 3X175, 3X195, 4? X 225

3 rds: 21 Snatch 75, 21 C2B Pull-Up

Complete three rounds for time of:
21 Snatch, 75/55 pounds
21 Chest to Bar Pull-ups
These are squat not power snatches.

10/31/11, CFRV, 1500 - 13:45

5 rds: 35 double unders, run 200 meters

5 rds: 35 double unders, run 200 meters

10/17/11, cfrv, 1745 - 8:36

10/17/11, CFRV, 0800 - 10:42

Tabata Bottom to Bottom Run 1 mile

Goal - 15/120, 6:30

10/11/11, CFRV, 0800 - 13/114, 6:58
15, 15, 15, 15, 14, 14, 13, 13

?//?/?, CFSAC - 10/116, 6:41
22,20,17,14,12,10,10,11

Tabata Time

“Tabata Time”
8 X 20 Seconds Work:10 Seconds Rest
Deadlift 135/95
Push-up
Sit-up
Pull-up
Squat

10/05/11, CFRV, 0800 - 47
Deadlift 135 - 8
HR Push-up - 8
Sit-up - 10
C2B Pull-up - 5
Squat - 16

Fight Gone Bad

Goal - 400
wb: 32,32,32
sdhp:20,20,20
bj:30,30,30
pp:32,32,32
row:20,20,20

9/12/11, Allen House, 1000 - 364
wb: 30,24,22
sdhp:25,18, 14
bj:38,26,25
pp:31, 26, 24
row:22,18, 21

9/25/10, Allen House, 1030 - 355
wb: 32,27,25
sdhp:20,15,15
bj:32,28,23
pp:32,26,25
row:21,14,20


08/29/10, CF Oakland, 0800 - 352(PR)
wb: 28,23,25
sdhp:27,16,15
bj:28,28,25
pp:30,25,25
row:20,16,21
133,108,111


08/11/09, CFP, 0630 - 267*
*No calorie counter on the rower. Used last score of 15 cal avg from last time 12/09/08. Still chasing 300.


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

3 Rds: 1 min sdhp 95, 1 min rest

*08/24/11, 0700, CFRV - 25, 20, 19 = 64

Squat Cluster

Squat Cluster
Complete 25 reps:
Squat @ 85-90% of 1 RM

*Perform as many reps as possible, usually done in 1-3 reps, rack the bar and rest no longer than 30 seconds between efforts. Keep going until you complete 25 total reps.

*If you rest longer than 30 seconds between efforts, count a penalty. Perform 5 burpees for every penalty. Penalties are assessed at end of the workout.

Post times, penalties and loads to comments.

08/06/11, CFRV, 1030 - 14:20, 0 penalties, 275 pounds.
very challenging

Angie

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

08/05/11, CFRV, 0700 - 17:39 with hand release push-ups

10/16/10, CFV, 1100 - 18:04 (PR)

02/16/10, CF Avalanche, 0700 - 21:12 (elevation)


01/30/10, CFV, 0730 - 20:07 (PR)

12/14/09, CFV, 1140 - 21:07 (PR)
used ab-mat

02/19/09 - 26:30 , a big week, yesterday was a rest day - why 3 minutes slower then in November? maybe the Tabata burpees done in the warmup and the 3x5 of 55 lb db press?

11/2008 - 23:00

Run 5k (3.2 miles)

Run 5k

08/04/11, Miners Ravine Trail, Sierra College Blvd out and back, 1445 - 24:27 for 3.11 mile (Pace 7:52)

09/02/10, American River Bike Trail - Rainbow Bridge to Folsom Dam Bridge, out and back, 1100 - 25:25

10/04/09, Mendocino Headlands, 1500 - 31:34

"JT"

21-15-9
handstand push-ups
ring dips
push-up

4/10/16, CFRV, 1430 - 12:47
* in the am I ran 4 miles

july 2011, CFRV, 1000 - 12:20

06/22/10, CFV, 1000 - 14:48

AMRAP in 10: Muscle-up and Power Clean 185

Goal: 10 sets of 2 each

**06/19/11 - 36, 18 mu and 18 pc
3,1,2,1,2,1,1,1,1,1,1,1,1,1

5-7-5-5-8 Ring Straight Arm Press Out, Ring V Out

5-7-5-5-8 for QUALITY:
Ring Straight Arm Press Out
Ring V Out
60 second recovery

6/19/11 -

Power Clean 5-5-3-3-1-1-1-1

06/19/11 - 95x5, 135x5, 185x5, 205x3, 225xm, 225xm, 225xm, 205x1, 215x1, 220xm, 220xm, 220xM

5 Rds: Run 400m, 15 Wallballs

Five rounds for time of:
Run 400 meters
15 Wallballs

05/04/11, CFV, 1600 - 12:19

CF Open 1: AMRAP in 10, 30 du, 15 pwr sntch 75

03/25/11, CFV, 1000 - (219) 4 rounds plus 30 double unders plus 9 snatches

03/19/11, CFV, 1100 - (244) 5 rounds plus 19 double unders

03/16/11, CFV, 1000 - 5 rounds plus 3 double unders

Deadlift x 20

20 Deadlift @ Max Weight

Goal 285

*03/21/11, CFV, 0900 - 275 x 17

12/8/10, CFV, 1000 - 275

03/04/09 - 21 x 185#

5 Rds of 50' OH Lunge, Burpees

Five rounds for time of:
50 feet Overhead walking lunges, 45/35 pound barbell
21 Burpees

*03/21/11, CFV, 0900 - 15:57

15-12-9 clean 155, hspu

15-12-9
Clean (squat) 155
Hspu

*03/19/11, CFV, 1100 - 10:43

25-20-15-10-5 Toes to bar and wallball

25-20-15-10-5
Toes to bar
Wallball shots, 20/14 pound ball

03/16/11, CFV, 1600 - 7:47

Press 10-7-4

Goal: 115

03/17/11, CFV, 1600 - tried 135, got 6, so dropped down to 115 for next 2 sets and got it.

Cindy - 6 minutes

**03/16/11, CFV, 1500 - 8 rounds

Run 13.1 miles

03/13/11, Shamrock'n 1/2 marathon, 07:45 - 1:56 +/-

Bench Press AMRAP @ 245

03/10/11, CFV, 1600 - 135x5, 185x3, 225x1, 235x1, 245x4

Max Pull-up (butterfly)

Max set of pull-ups (butterfly)

03/10/11, CFV, 1400 - 47

Back Squat 3-3-3-3-3 (Taper Week)

03/09/11, CFV, 1530 - 95x5, 155x3, 185x3, 195x3, 205x3, 215x3

Body Fat Tests

Date: 3/8/11
Weight: 191
Lean LB: 177.15
Fat LB: 13.85
Body Fat: 7.2%


Date: 03/09/09
Weight: 205
Lean: 179.9
Fat: 25.1
Body Fat: 12.2%
Method: Tank Test
_____________________________________________________________________________________

Date: 07/27/09
BW: 199
BF%: 14.4 %
LBM: 170.4
Fat: 28.7
Method: InBody 520 Machine at U Funtional Training

Row 1000, amrap 10: 15 t2b, 15 burpee, row 1000

row 1000 meters
then,
amrap in 10 of the couplet:
15 toes to bar
15 burpees
then,
finish with row 1000 meters

03/02/11, CFV, 1430 - rows 3:30, 4:07 rounds = 3.75 Total time = 17:37

Max Pull-up Strict

One max set of no kipping no coming off of the bar dead hang pull-ups.

02/??/11, CFV - 19

Army PFT

2 min max push-up (no knees on ground, no resting on ground, palms stay on ground)
2 min max sit-up (no resting, no stopping)
Run 2 mile

02/??/11, CFV, -
push-up: 66
sit-ups: 58
2 mile run: 14:00

Row 30 min - Active Recovery

02/17/11, CFV, 1500 - 30:00, 7,548 meters

CrossFit Total

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

Goal: 890
BS - 135x5, 225x5, 275x1, 315x1 , 325x1, 335x1
PR - 95x3, 145x1, 165x1, 175x1, 180x1
DL - 225x5, 315x3, 355x1, 365x1, 375x1


02/15/11, CFV, 0900 - 865
BS - 135x5, 225x5, 275x1, 315x1 , 325(m), 325x1
PR - 95x3, 145x1, 165x1, 175x1, 185(m)
DL - 135x5, 225x3, 315x1, 365x1, 375(m)(m)


06/07/10, CFV, 1100 - 865
BS - 315
PR - 175
DL - 375

09/24/09, CFP, 1530 - 815
BS - 135x5, 165x3, 190x2, 225x1, 255x1, 275x1, 295x1, 315xM, 315xM
Pr - 45x5, 85x2, 115x1, 145x1, 165x1, 175xm
DL - 185x5, 245x2, 295x1, 335x1, 355x1, 355x1
very tired, sore, distracted, legs blasted from yesterdays wod (fr sq).
Haven't done this in almost 1 year. Slipping a lil bit.

Tabata Sit-ups 8 intervals

Tabata Situps

02/14/11, CFV, 1245 - 12, anchored
Deeds

Goal - 12/96

09/28/10, CFV, 0700 - 10/86
avg=10.75
*post 4 for the core

07/28/10 - 8/89
avg = 11.12

50 t2b, push-up, pull-up

02/05/11 - 8:00
With Lilia at Casa Roble

Tabata Sprints

02/05/11 - 0.5 mile

AMRAP in 20: 5 c2b pllup, 10 ring dips, 15 ohs 95

Saturday 101218
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

01/19/11, CFV, 1430 - 8 rds + 15 reps

3rds: 10 weighted pull-ups, 30 back extensions

CF.com THURSDAY 101216
three rounds
10 weighted pull-ups
30 back extensions

01/17/11, CFV, 1430 - 7:09 with 45#