Deadlifts 5-5-5-5 kg

12/27/13, Battle Born CF, 0900 -
60 kg x 5 (132)
80 kg x 5 (176)
100 kg x 5 (220)
120 kg x 5 (264)
140 kg x 5 (308)
160 kg x 5 (352)
180 kg x miss (396)
180 kg x 1 (396)
140 kg x 5 (308)
120 kg x 5 (264)
100 kg x 5 (220)
80 kg x 5 (176)

100 DU, then 21-15-9 thruster 95, kb sang 53, then 100 du

100 DU,
then
21-15-9
thruster 95
kb sang 53
then
100 du

*12/26/13, Pyramid CrossFit, 1600 - 9:30
with Kirill
*death by barbell in the am

Death by Barbell 5 Rds: 15 DdLft, 12 Hang Pwr Cln, 9 Frnt Sqt, 6 Psh Jrk

12/28/13, CFRV, 0730 - 17:21

1/16/12, CFRV, 1430 - 17:04
average time per round = 3:24.6
round 1: 1:00 - 2:43 = 1:43
round 2: 2:43 - 6:07 = 3:24
round 3: 6:07 - 10:03 = 3:56
round 4: 10:03 - 13:48 = 3:45
round 5: 13:48 - 18:04 = 4:16

Bench Press 3-2-1-1-1-1

Bench Press
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets

*12/19/13, CFRV, 1500 - Use 275 as max
Warm-up: 8x135, 5x165, 
Work: 3x195, 2x225, 1x235, 1x250, 1x260, 1x275(m)
*Shoulder is jacked :-(

PERFORM:

• 100 Push Ups 
• Every time you break, perform 3 V Ups and 5 Superman Rocks 

*12/18/13, CFRV, 0900 - 8:26, 6 sets

25, 15,15,15,15,15

*filthy fifty

Dead Stop Front Squat 3-3-3

Three sets of:
Dead-Stop Front Squat x 3 reps @ 75-80%
Rest 3 minutes

Goal: 235

**12/17/13, 1500, CFRV - use 275 as max so used 225
225x3,3,3 with 2 second pause
*heavy front squats
**heavy squat cleans

Clean 1-1-1-1-1

Five sets of:
Clean x 1 rep @ 90%
Rest 3 minutes

Goal: Try 250 next time

*12/17/13, CFRV, 1430 - use 265 as max so used 240
warm-up: 3x135, 3x185, 1x225
work: 240 x 1,1,1,1,1, 
misread, missed clean #2 but only had 30 seconds rest
*front squat heavy

Front Squat 3-2-1-1-1-1

Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets

12/17/13, CFRV, 1400 - Use 275 as max
Warm-up: 8x135, 5x165, 
Work: 3x195, 2x225, 1x235, 1x250, 1x260, 1x275

Orange Coast CrossFit

WORKOUT OF THE DAY: 

A. 4 Sets 3 position snatch hi-low

B. 8 AMRAP
15 Power Snatches (75,55)
30 DU’s
-rest 2 mins-
8 AMRAP
7 KBS (red,blue)
7 pull ups

-part A work on perfect form not weight lifted.
-part B work on metabolic effort

11/19/13, CFRV, 1800 - 155, 4+12, 6+7

On the 0:20 for 10 min: 1 muscle-up

Goal: max reps on the 0:20 or max reps on the :18/:15

*11/17/13, CFRV, 1445 - 30 rep (9:49)
next time go to failure - i had more in me
* Grace

AMRAP 10: 5 pll-up, 10 psh-up, 15 lunge (stationary)

11/04/13, CFRV, 0900 - 10+15

Legless Rope Climb

11/04/13, CFRV, 1530 - 7 in about 25 minutes

15 Muscle-ups for time

11/3/13, CFRV, 1500 - 5:42
7, 2, 1, 1, 1, 1, 1, 1

100m ball carry, 30 wb, 50m ball carry, 10 pwr cln 155, 50 dbl undr

100m bal carry, 30 wallball, 50m ball carry, 10 power clean 155, 50 double under

*10/5/13, CFRV, 1100 - 3:03
* Wendler Back Squats 5-3-1

5-4-3-2-1 Snatch 155, 100m run with sandbag

5 Snatch 155#

100m Sandbag Carry 80#

4 Snatch

100m Sandbag Carry

3 Snatch

100m Sandbag Carry

2 Snatch

100m Sandbag Carry

1 Snatch

  

**10/5/13, CFRV, 1800 - 7:39

*wendler back squats

** 100m bal carry, 30 wallball, 50m ball carry, 10 power clean 155, 50 double under

EMOM every other 3 snatch 4 oh lunge

Every other minture for 18 minutes

3 Snatch
4 Overhead Walking Lunge

*10/2/13, CFRV, 0900 -
3x95, 3x115, 3x135
went good, 135 challenging
*wendler deads

Deadlift 5-3-1 (Wendler)

10/02/13, CFRV, 0600

Warm-up: 5@185, 5@225, 5@255
Work:
Round 1: 5x325, 3x370, 1x415
Round 2: 5x325, 3x370, mx415
Round 3: 5x325, 3x370, mx415

AMRAP in 10: Push Jerk, DU's, SDHP

As Many Rounds as Possible in 10 Minutes of:
10 Push Jerk 135/85
20 Double Unders
10 Sumo High Pull with a KB 70/35

***10/02/13, CFRV, 1000 - 6+4
wendler, christine, otm

02/11/09 - 3 + 7 pj's

Thruster Pull-Up Countdown

9-8-7-6-5-4-3-2-1
135# Thruster
Pull-Up


09/27/13, CFRV, 1530 - 8:36


01/27/09 15:15

Also completed the following:
1:00 Handstand Hold on Wall
800m Run 3:15

4 rnds: 12 db inverted cross, 20 sec l sit

4 ROUNDS:

• 12 Standing Dumbbell Inverted Cross 
• Hold L Seat for 20 seconds

09/27/13, CFRV, 1500 - 10, 10, 15, 20 on cross

l sit went good, 20, 20, 2x10, one leg scaled

AMRAP 3/2/1, C&J 205/185/165, rest 5 between

AMRAP 3 C&J 205
rest 5 between
Amrap 2 C;J 185
 rest 5 between
Amrap 1, C&J 165

* 9/22/13, CFRV, 1300
10@205, 11@185, 10@165
*Back Squats 3x9

"Rankel"

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

09/21/13, CF Folsom Lake, 1030 - 6 + 20

with Roman Amundson and Derrick Torres

Press sets of 3 (Wendler too)

11/06/11, CFRV, 1430 -
5 x 65, 5 x 80, 5 x 95, then 3 x 110, 3x125, 5x145

Frianastybel

Fran, Diane, Nasty Girls, Isabel in a row

09/19/13, CFRV, 1600 - 45:30
Fran - 5:18
Diane - 18:33
Nasty Girls - 33 +/-
Isabel

5 Rds: run 400, 21 bj 30", 12 kbsw 70

5 Rounds:
Run 400m
21 Box Jumps 30″
12 Kb Swings 70

09/18/13, CFRV, 1600 - 24:40

Run 3 miles

08/05/13, Granite Bay High School, 1130 - 23:38

Legless

27 thruster 95
4 rope climb no legs 15'
21
3
15
2
9
1

07/29/13, CFRV, 1800 - 17:10
games was between 6:07 - 10:55

Deadlift 6-6-6-6-6-6 @ 75%

Goal: 6x6@335

*07/03/13, CFRV, 0800 - 6x6@315

Bench Press 6-6-6-6-6-6 @ 75%

Goal: 285

07/03/13, CFRV, 0700 - 6x6x275

Front Squat 3-2-1-3-2-1

***07/03/13, CFRV, 1600 -

215x3 (75%) , 225X2 80%, 1x245 (85%), 3x225 ( 80%), 2x245 (85%), 1x255 (90%)
with Tim Kadrie
*DL's
**BP's
***Row 250's


06/26/13, CFRV, 1600 -
215x3 (75%) , 225X2 80%, 1x245 (85%), 3x225 ( 80%), 2x245 (85%), 1x255 (90%)
** with Tim Kadrie

Row 2,000 m

06/25/13, CFRV, 0900 - 7:05

Double Under: Max Reps in 3 minutes

06/25/13, CFRV, 0900 - 187

Back Squat Max

Goal: 255x1, 275x1, 295x1,  315x1, 325x1, 335x1

06/24/13, CFRV, 0600 - 315
185x5, 215x4, 245x3, 275x2, 295x1, 325x(m), 315x1
legs pretty burnt from yesterday

**05/03/13, CFRV, 1645 -
135x5, 225x3, 255x1, 275x1, 295x1,  315x1, 335xm
*run and sit-up
** power snatch

Back Squat Max Reps @ 85%

Back Squat Max Reps @ 85% - 5 @ 265 (calc'd off of 315)
*bk sqt max
**wtd pull-up

Chief-like

3 min on, 1 min off, 5 stations

Sqt Cln & Jerk 155 = 15

Ab Mat Sit-up = 76

Double Unders = 123

Deadlift = 36

Muscle-up = 8

Snatch Work 3 Pos, 2 Pos, Deck

*05/31/13, 0900, CFRV -
* Chief-like

75 3 pos

105 3 pos

135 3 pos

155 2 pos

165 sntch

175 sntch

185 mx2

30 Pwr Sntch 75

**30 Pwr Sntch 75

05/31/13, CFRV, 1000 - 1:06
*chieflike
**snatch work

Press 5x1, Push Press 5x3, Push Jerk 5x5

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Goal:

Press: 95, 125, 155, 175, 180, 185
Push Press: 185, 195, 205, 210, 215
Jerk: 215, 220, 225, 230, 235


05/29/13, CFRV, 0800 -
Press: 95, 125, 155, 175, 185(m), 180(m)
Push Press: 180, 185, 205, 215(m), 215(1+j)
Jerk: 215, 220(2), 185, 185, 185(4)

The Chief

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Goal - 6,6,5,5,5 = 27

05/28/13, CFRV, 0800 = 25
6,6,5,4,4+9

02/06/13, CFRV, 1000 = 26 (PR)
6,5,5,5,5

*06/07/12, Hypoxia CrossFit, 0600 = 22
5,5,4,4,4

04/03/12, CFRV, 1400 - 5,5,4,4,4 = 22 with 155#

Goal - 6,6,6,6,6 = 30

12/18/11, CFRV, 1230 - 6,5,4,5,5 = 25

08/20/10, CFV, 0900 - 5,5,5,5,5=25

12/02/09, CFP, 1030 - 5,5,4,4,4 = 22

10/01/08, CFRC, - 5,4,3,3,3 = 18

Lumberjack 20

"Lumberjack 20"
20 Deadlifts 275/185
Run 400m
20 KB Swings 70/44
Run 400m
20 Overhead Squats 115/80
Run 400m
20 Burpees
Run 400m
20 Pull Ups Chest to Bar
Run 400m
20 Box Jumps 24"/20"
Run 400m
20 DB Squat Cleans 45's/30's
Run 400m

12/05/09, CFES, 1000 - 28:40

2013 Regionals Event 7

INDIVIDUAL EVENT 7 - 2013

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

*05/19/13, CFRV, 1900 - 20:17

*event 6

missed 4 sqt clns at start

2013 Regional Event 2 - 7 min amrap ohs ladder

B1. 3 Rep Overhead Squat Ladder (7 min time limit)

*05/15/13, San Carlos CrossFit, 1100 -
185, 195, 205, 215(m)
*Jackie

2013 Regional Event 3 - 30 burpee muscle-ups

30 burpee muscle-ups

**05/15/13, San Carlos CrossFit, 1100 - 12

*Event 1 jackie

**Event 2 ohs

2013 Regional Event 4

For time: (25 minute cap)
100 wall balls (20/14 lbs to a 10′ target)
100 chest to bar pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches (70/50 lbs)

05/17/13, CFRV, 0700 - 36:04

used 50# db

2013 Regional Event 5

21-15-9

Deadlift 315

Box Jump 30"

*5/17/13. CFRV, 1100 - 19:50

*3 hours after event 4

2013 Regional Event 6

INDIVIDUAL EVENT 6 - 2013

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Goal: under 16:00

5/19/13, CFRV, 1700 - 26:06

fix double under tech because hspu were blown which means too much shoulders on du's. lunges and jerks hard

2 Press OTM for 15 Min @ 70%

Goal: 145

05/07/13, CFRV, 1100 - 135

Power Snatch: 15 min for max

*05/03/13, CFRV, 1530 -
Bwux45, BWUx75, 95x3, 135x1, 165x1, 185xm, 165x1, 175xm, 175x1xalj, 175x
*run and sit-ups

Run 1,200, 40 GHD, Run 800, 80 T2B, Run 400, 160 Sit-ups

Run 1,200, 40 GHD, Run 800, 80 T2B, Run 400, 160 Sit-ups

05/3/13, CFRV, 1430 - 30:07

Run 1 Mile

05/01/13, CFRV 1645 - 6:45
*yoga
*30 muscle-ups

100 push-ups with penalty of 5 hollow rocks

04/12/13, CFRV, 1530 - 7:05
feet elevated on 2 plates
*bench press 5's

Weighted Chest to Bar

04/11/13, CFRV, 1530 -

5 easy singles, 1x18, 1x35, 1x45, 1x53, 1x68, 1x78 

3 rds: 30 kb sw 35, 53, 70 and 25 pull-up

04/11/13, CFRV, 1600 - 5:30

 

AMRAP 7: 20 wallball, 30 double under

**04/11/13, CFRV, 1600 - 4+4 

20# ball

*kb sw and pull-up

** ohs

Front Squat 5-5-3-3-1-1-1

03/20/13, CFRV, 0800 -
8x45, 8x135, 5x185, 5x225, 3x245, 3x265, 1x275, 1x285, (m)x295

Riverside Sheriff's PAT

03/19/13, Ben Franklin Safety Training Center -

1 minute push-ups: 59
to fist under chest

1 minute sit-up: 42
anchored

1.5 mile run: 10:13
fast oval track

3 rds: 15 wb 30, 15 bj 24, 15 t2b, run 150 yd, 15 dl 165

3 rds: 15 wb 30, 15 bj 24, 15 t2b, run 150 yd, 15 dl 165

*3/10/13 - 11:43
*13.1

Weighted Dips and Weighted Chin-ups

03/10/13, CFRV, 1500 -

Dips alternate with chin-ups, rest as needed.

Dips: 8x35, 8x44, 5x53, 5x63, 3x70, 1x79

Chin-ups: 5x35, 5x44, 5x53, 3x63, 2x70, 1x79

1 min push-up test

02/22/13, CFRV, 0900 - 47

1 min military sit-up test

02/22/13, CFRV, 0900 - 37

3 rds: 20 bk sqt 135, 30 c2b

3 rounds of:
20 back squat 135
30 chest to bar pull-ups

2/10/13, CFRV, 1500 - 8:44

AMRAP 5: 10 wb 20, 20 du

D.

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 Wall Ball Shots (20/14 lb)
20 Double-Unders

***02/02/13, CFRV, 1730 - 5 rds

small chipper in am, 11.4, 2 min of pull-ups

2 min: c2b

2 minutes
max reps chest to bar pull-ups

02/02/13, CFRV, 1730 - 17
**am small chipper, cfo 11.4 immediately prior

CrossFit Open 11.4 AMRAP 10: 60 bar brpe, 30 ohs 120, 10 mu

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
Bar-Facing Burpees x 60 reps
120/90 lb Overhead Squat x 30 reps
Muscle-Ups x 10 reps

**02/02/13, CFRV, 1730 - 91

small chipper in am, bar mu's in warm-up

2 rds: row 500m, 30 box jmp, 90 dbl undr

2 rounds
Row 500M
30 Box Jump
90 Double Under

*01/30/2013, CFRV, 0800 - 11:17

*emom of cleans

EMOM for 10: pwr cln + hng cln + clean

01/30/2013, CFRV, 0800 - 

146, 145, 145, 165, 165, 165, 165, 165, 165, 165 

Cindy - 10 minutes

*01/29/2013, CFRV, 1600 - 11 rds + 23 reps

*deadlifts

Deadlift 3-3-3-3-3

01/29/13, CFRV, 1600 -
warm-up: 8x135, 8x225, 5x275, 3x325,
work: 3x365, 3x375, 3x385 3x395, 1.5x405

04/17/12, CFRV, 0700 - 5x225, 5x255, 5x275, 3x315, 3x335, 3x365

11/-6/11, CFRV, 1500 - 5x135, 5x185, 3x225, 3x255, 3x295, 6x315

03/21/11, CFV, 0900 - 135 x 5, 185x5, 225x5, 265x3, 300x3, 335x3

emom 7: 5 hng pwr sntch

01/26/13, CFRV, 2000 -
easy, next time do 7 on the minute, or 5 on the minute for 10 min, or use 115

40-30-20-10 KB swng 70, wb 30

01/26/13, CFRV, 2000 - 16:37

OHS, FS, BS 15x1

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Goal: 825
OHS = 185, 195, 205, 215, 225
FS = 235, 245, 255, 265, 275
BS = 285, 295, 305, 315, 325

01/24/13, CFRV, 1000 -
OHS = (95, 135) 185, 195, 205, 215-m, 215
FS = 225, 235, 245, 255, 265
BS = 275, 285, 295, 305-m, 305-m

*10/13/11, CFRV, 1500 -
OHS = 95, 125, 145, 155, 176
FS = 176, 235, 257, 267, 287(miss)
BS = 185, 275, 295, 305(miss)

12/17/10, CFSAC, 1100 -
Ohs 155, 185, 195, 205, 215
Fs 225, 245, 255, 265, 275
Bs 295, 305


12/7/10, CFV, 1400 - 790
OHS = 180, 190, 200, 210, 220(m)
FS = 225, 235, 245, 255, 265
BS = 275, 285, 295, 305, 315


3/25/09 -
OHS: 165, 175, 185, 195, 205
FS: 205, 215, 225, 235, 245
BS: 255, 265, 285, 295, 295

AMRAP in 15: Row 500, 100' oh walk 185

01/22/13, CFSAC, 0800 - 4 rds + row 500
with Eubanks

AMRAP in 10: 5 pllup, 10 pshup, 15 burpee box jump

AMRAP in 10:
5 pllup
10 pshup
15 burpee box jump 24"

*01/20/13, CFRV, 1500 - 4 rds +11 reps

EMOM for 20: Even = 2 C&J 185, Odd = 1 MU

Every minute on the minute for 20 minutes:
even = 2 clean
odd = 1 mu

Goal: 185 and all mu's

01/20/13, CFRV, 1600 - missed mu on minutes 4 so waited on muscle-ups. basically became emom with 2 cleans on even and 1 mu on odd.

for minute 9 and 10, upped it to 195 but missed mu's

AMRAP in 15: 5 pwr sntch 95, 10 T2B, 15 du

01/16/2013, CF Los Cabos, Cabo San Lucas, Mexico - 7 rds + 15 reps

EMOM for 12: 6 wallball 20, 6 mb cln 20

01/16/2013, CF Los Cabos, Cabo San Lucas, Mexico

this was the warm-up

Death by HR push-up

*01/14/13, Sapphire Princess - 13 of set 15 = 118 hand release push-ups

* db push jerks

DB Push Jerk 5-5-5-5-5

Goal: 5x5x75

01/14/2013, Sapphire Princess - 

warm-up: 5x30, 5x40, 5x50, 5x60

work: 5x5x70

5 rds: 15 rt db pwr sntch 35, 15 lt db pwr sntch 35

*01/13/2013, Sapphire Princess - 6:50
*row 5k

Row 5k

01/13/2013, Sapphire Princess gym - 20:15.9