Bench press 95#

Seated box jump

400 single jump rope

Deadlift 5RM. 190

WOD: 1 min on, 1 min off….for 10:00:
- 25 Wall Ball (20/ 14# to 10’)

Used 10lb ball since there wasn't a 14lb. Did 6 rounds (finished at 11 min).

Amateur
Squat 3x5 (add 5 lbs to last workout). 170
Press 3x5 (add 2.5 lbs to last workout). 70. jerked last rep in second round. I'll probably need to reset next time.

Complete 7 rounds:

Handstand Push Ups - Max reps
Hollow Rocks - 15 reps

Biked to the gym

Bench press 95lbs

3 sets of 3 chin ups

Press. 3x5 @ 65, 70, 70 (need to reset back to 55).

5 rounds:
5 pull ups
10 push ups
10 squats @ 65lb

Amateur
Squat  3x5 (add 5 lbs to last workout). Front squat at 135, 140, 140.

Bench 3x5 (add 2.5 lbs to last workout). 100 (supposed to go to 105 but I need to reset to 85).

Every 30 seconds

Sprint 60 yards every 30 seconds for 7 minutes. 

Deadlift 5RM @ 185

7 rounds:
Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks

Didn't have rings, so I did regular pull ups (10 each round with 40lbs help). For the hollow rocks, I tried to hold the hollow rock position for 1 minute (needed several breaks in-between that one minute though).

Amateur
Squat 3x5 (add 5 lbs to last workout). 165

Complete 4 rounds:

Isometric Hold Top of Ring Push Up  - 30 seconds
185 lbs Anyway Overhead - Max Reps 

95lbs @ 5 reps (20 reps total). Cleaned and jerked.

Strength: Deadlifts

2 every 30 seconds for 6:00@ 75% your 1 rm = 155.

WOD:  10 Rounds for time:
- 10 Deadlifts
- 8 Hang Power Cleans
- 6 Front Squats
* all exercises @ 95/65#

Used 65lb, but I probably should've used less so I could've gone faster. I thought it was AMRAP in 10 minutes, so I did like 6 or 7 rounds (I think). Hard work. My grip and forearms gave out faster than my muscles (or at least that's what it felt like).

Didn't squat today.

Complete 5 rounds:

Handstand Hold - 30 seconds
Handstand Push Ups - Max Reps
Static Pull Up Hold - 30 seconds
Strict Pull Ups - Max Reps
Hold Top of Dip - 30 seconds
Dips - Max Reps

*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.

Tillman

Complete 7 rounds for time:

315 lbs Deadlifts - 7 reps
Full Gasser - 1 reps
Pull Ups - 15 reps

*Rest 45 seconds between rounds

Deadlift @ 135 for 7 reps

Full Gasser

Pull ups for 4 reps

Finished in 22 minutes. Tough! I walked outside and then sprinted for each gasser.

Amateur
Press 3x5 (add 2.5 lbs to last workout). 65,70,70. Had to push press the last rep in the second and third set. 

Death by Back Squat

Complete:

1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on...

*This workout is performed at body weight or 225 lbs, which ever is more. 

Wasn't sure what the amount was for females (just noticed on the site it says 66%, which would have been 148); I did 8 rounds at 135lbs. Think I could have started the next round but I was tired!

CF Football Total

Power Clean 1 Rep. 110.
Squat 1 Rep. 195 (chickened out a bit). PR from 190
Bench 1 Rep. 105
Deadlift 1 Rep. 210. PR from 195

TOTAL: 610

*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Amateur
Power Snatch 6x2. 95. Need to work on not jumping. I was afraid to drop the bar at the gym.

Pull Ups 3 x max reps. Super sore. Only 6x3 @ 30lbs help.

WOD: For Time
- 1 mile Run
- 30 Floor Wipers

Mile in about 8:30 and not sure about final time with floor wipers...HARD!!

Amateur
Front Squat 3x5 (add 5 lbs). 135. Tough.
Press 3x5 (add 2.5 lbs to last workout). 60, 65, 65. Felt easy surprisingly!

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 Russian KB swings.
*If you complete the 150 swings in the given time count a pass. If you don't, count a fail.
*Perform this workout one minute on and one minute off. Total time is 10 minutes. 

Amateur
Squat 3x5 (add 5 lbs to last workout). 160
Bench 3x5 (add 2.5 lbs to last workout). 100/105

Death by 15 yards

With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able.

Got to 8 minutes. Towards the end (last two minutes), it wasn't much of a sprint though.

Amateur
Deadlift 5 RM (add 10 lbs to last workout). 180

"Wade" (My version)

Complete 5 rounds for time:

20 lbs One Arm DB Power Snatch - 12 reps (6 right, 6 left)
20 lbs One Arm DB Thruster - 12 reps (6 right, 6 left)
Pull Ups - 5 reps

Amateur
Squat 3x5 (add 5 lbs). 155
Press 3x5 (add 2.5 lbs). 65 (I think...)

Complete 7 rounds for time:

Walking Lunges w/ 35 lbs KB - 20 yards
Reverse Wall Climb + Push Up - 3 reps

Amateur
Bench 3x5 (add 2.5 lbs to last workout)
95x5, 100x5, 100x5

6 rounds:
5 thrusters at 45lbs
Max rep pull ups (10)

400 m run

Power clean: 85lbs 5x3.

I tried the power snatch, but I didn't feel too confident. And I did the wrong amount of reps/sets. It was supposed to be 6x2.

3 rounds:
5 squats @145
Max rep push ups  (25, 15, 10)

Tabata row

It's been some time since the last post. I've been working out sporadically. I have lots of excuses: lower right back, Audrey not doing well in the gym daycare, feeling sick, laziness, etc. Here's my effort at being more consistent.

Amateur
Bench 3x5 (add 2.5 lbs to last workout)
115x1 (1 rep max). 95lbs 5x1

For time:

Squats @ body weight - 30 reps at 115
Sprint Full Gasser - 1 rep. Did 500m row instead since I was at the gym
Burpees - 30 reps

Bench press 3x5 at 105! Felt stronger since taking a break!

Handstand holds 3x1:05. Hard!

Pullups 3x10 at 45lbs help.

1000m row

Lower right back's been hurting, so I tried to do more reps at a lower weight.

Squat 3x10 at 95, 105, 115. Worked on form.

Press 3x5 at 60.

EMOM for 8 minutes. Sprint 80 yards (backyard length four times)

My back was busted the next day! I need to take a break from weights for now :(

On the minute

Sprint 110 yards on the minute for 9 minutes. 

Amateur
Deadlift 5 RM (add 10 lbs to last workout). SKIPPED. Back is still hurting.
Supine Ring Pull ups 3 x max reps. 3 x 9 reps.

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout). 102.5
Strict Chin Ups 3 x max reps. 5, 5, 8 with the blue band.

"Sindy"

As many rounds as possible in 8 minutes of:

5 Pull Ups
10 Push Ups
5 Back Squats @ weight from last working set on today's SWOD

Maybe finished 5 rounds?

Amateur
Squat 3x5 (add 5 lbs to the last workout). 175. Proud of that weight! It was hard!


Supposed to do the stuff below, but I rant out of time!

Bench 3x5 (add 2.5 lbs to last workout). 87.5
Tabata row for two rounds (8 minutes)

Amateur
Deadlift 5 RM (add 10 lbs). Reset to 155.
Strict Pull Ups 3 x max reps. 3x10 reps with 30lb help

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Jerks
3 Good Mornings

*Move up each, set to the heaviest set possible
*Rest 2-3 minutes between rounds

MODIFICATIONS I made: did deadlift instead of clean pull and I did one chin up hold instead of the 3 good mornings. Didn't do the good mornings because my lower right back has been hurting for like three weeks (pulled muscle?). Only got in three rounds at 85, 90, 95.

Amateur
Press 3x5 (add 2.5 lbs). Supposed to do 60, but miscounted and did 65.

Complete 6 rounds:

3 Squats (add 2.5 lbs to last thursday's 3x5 Squat) at 170
5 Box Jumps 32"

Did 50 air squats after

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)

Should have done 102.5 but didn't have 2.5 increment, so I tried 105. FAIL! Went back three weeks to 95.

9 rounds:

5 thrusters @20 dumbbells

3 chin ups

5 burpees

Finished in 14:15. 

I did 3 kipping chin ups, but I should've just tried 1 strict chin up. 

Amateur
Squat 3x5 (add 5 lbs) at 165
Bench 3x5 (add 2.5 lbs) at 85

As many rounds as possible in 10 minutes:

Sprint 100 yards
15 Hollow Rocks

Did 20 sec row sprint instead. Finished 6 1/2 rounds

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Hand Stand Holds 3 x max time (2 min rest)

Complete 7 rounds:
10 Hang Power Cleans at 65lbs
1 bike sprint

I had Mira in the bike trailer and went down Rambleton to Wrentham and sprinted back up.

Amateur
Squat 3x5 (add 5 lbs to last workout). 160
Press 3x5 (add 2.5 lbs to last workout). Attempted 70 but failed. Reset back to 55.

7 rounds for time:

7 One arm KB power snatch (RT) 2 pood
7 One arm KB power snatch (LT) 2 pood
7 Strict pull ups

Attempted the KB power snatch and my form wasn't right, so I switched to 10 kb swings at 44lbs. I did 6 kipping pull ups instead of strict because I was using the squat rack pull up bar.

Finished in 12:57.

Amateur
Power Cleans 5x3 (add 2.5 lbs to last workout). Did 100. Felt pretty good.

Complete:

3 x 10 Single Leg Alternating Bounds 

then...

Complete 5 rounds:

Max Reps Hand Stand Push Ups
Max Reps Strict Pull Ups

I was pretty sore from yesterday's pull ups and push ups, so I only did 5 reps of each (for the 5 rounds, so 25 push ups and 25 pull ups). 

4 Rounds for time:

- 20 Kettlebell Swings at 35lbs
- 20 steps Walking Lunges

Squat 3x5 (add 5 lbs). Did 175 again. Dev recommended that I reset to 160 (for a true reset). I'm going to do that next week.
Bench Press 3x5 (add 2.5lbs). Did 95. Need to do another true reset to 80 next week.
Press 3x5. Did 65. Felt hard but strong.

WOD: EMOM in 10 min.
-3 Pull Ups
- 6 Push Press (115/75#)
- 10 Push Ups

Did push press at 65lb. This was tough!

Amateur
Deadlift 5 RM. RESET to 175 (from 185).

WOD: AMRAP in 10:00
-3 Hang Power Cleans  (115/75#)
-6 Thrusters (115/75#)
-9 Lateral Hops over the Bar - landing in the "athletic position"

Did about 9 rounds...hard! Kinda ended up doing EMOM.

Amateur
Squat 3x5 (add 5 lbs) RESET to 175 (from 190). 
Bench 3x5 (add 2.5 lbs) RESET to 95 (from 105).

Complete 4 rounds:

1 Minute - Max Rep Sit Up Med Ball Throws w/ 20 lbs.
1 Minute - Max Rep True Push Ups
1 Minute - Max Rep Supine Ring Rows
1 Minute - Banded Good Mornings

*Med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat. 

I used 12lbs for the med ball (they didn't have 20) and I didn't throw against wall; I just did situps. No ring rows were available, so I held onto the leg press machine and pulled up, trying to replicate the movement. Still weak. I shot for at least 25 reps for each exercise. I usually got there (or past it).

Complete 5 rounds for time:

3 Deadlifts 315 lbs
5 Clapping Push Ups
Sprint 40 yards

Deadlift @115. Regular push ups. Finished in 3:02. 

As many reps as possible in 8 minutes of:

Pull Ups

Did blue banded and did EMOM for 10, 10, 8, 6, 8, (swithed to green band) 10, 8, 10, 8, 6, 8

Amateur
Squat 3x5 (add 5 lbs to last workout) @ 185 (chicken!) I was supposed to try 190, but my legs just felt weak! Even 185 was tough.
Press 3x5 (add 2.5 lbs to last workout) @65. Good weight. Ready for increase next week.

Complete 5 rounds: 

1 Minute - Barbell Overhead Support
1 Minute - GHD Back Extension Isometric Hold

*30 seconds rest between rounds

*For barbell overhead support, get the weight overhead anyway possible and hold for 60 seconds. Start light and add weight to the bar each. Work up the heaviest set possible.
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head. 

Got through 3 1/2 rounds. GHD was harder than I expected. Power cleaned and held 85, 85, 95 (could've gone a little heavier).

Strength:  Power Clean
Work up to 1RM for day, then 3x3 @ 85%

Got to 125 for 1RM. Then did 95 for my 3x3. That was pretty easy. I think I should've done like 105...oops!

WOD:  "Mini DT"
3 Rounds of 9-6-3 of:
- Deadlift
- Hang Power Cleans
- Push Jerk

* Use 95/ 65# for bar weight.
* Rest 1 min after each circuit. Repeat the circuit, rest 1 min.  Repeat again.
* 3 Burpee penalty post wod for each time the bar is dropped

Used 55 (as recommended by Jenna) and finished in 7:20 (I think...). My forearms were about to cramp after the workout!

Amateur
Squat 3x5 (add 5 lbs to last workout)

190, 190, 185 

Banded Goodmorings 100 reps

As many rounds as possible in 10 minutes:

Close Grip Bench - 3 reps at 65lbs.
Dynamic Push Ups - 10 reps (I did regular push ups and it was still hard!)

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Supposed to lift 185. Did one rep, but my form was bad and my grip was weak. So I decided to do 175. 

Complete 4 rounds:

Top of Ring Dip Hold - 30 seconds
Max Ring Dips - 30 seconds
Rest - 60 seconds
Handstand Hold - 30 seconds
Max Handstand Push Ups - 30 seconds
Rest - 60 seconds

500m row if under 2 minutes (if over, continue to 1000m). Finished in 1:58.

Amateur
Squat 3x5 (add 5 lbs to last workout)

185(because I was a chicken),190, then 185 again because I wanted my form to be better.

Press 3x5 (add 2.5 lbs to last workout)

Should've been 62.5, but they don't have those weight increments, so I did 60, 60, 65

WOD:  "Francy"
Reps of 21-15-9:
- Overhead Squat @ 95#
- Pull Ups
*Each round starts with a 400m run

At Gold's so I did the 21-15-9 of Overhead Squat at 75# (still hard on my wrist!) and the pull ups were kipping since I didn't have the band. The pull ups were done in sets of 5, 4, or 3. Finished at 7:05. Then I ran about 800m after.

Amateur
Bench 3x5 (add 2.5 lbs to last workout)

Tried 105, which was the same as last week (no increase in weight), but I couldn't do it! Dropped to 100 and it was still super tough!

Hope: 1 minute of each for 3 rounds
Burpees
Power snatch at 40
Box jump
Thrusters at 40
Warrior sit ups

Strength: Power Snatch find 2rm

Got to 95x2 (two sets). I felt like I could've gone up, but my form was horrible, so I stuck with 95. But the good news is that 95 is my 1rm! So that means I'm getting stronger :)

WOD: Reps of 21-18-15-12-9-6-3:
- Sumo Deadlift High Pull (95/65#)
- Lateral Hops over your bar

Rx finished in 5:59. Need to do better with the sumo deadlift high pull (my back was rounding).

Amateur
Squat 3x5 (add 5 lbs to last workout)

185. I didn't increase from last week because I just felt weak. And I didn't get low enough. I'm taking a few days off to give my body a rest.

WOD: Tabata 3

push ups

vertical jumps

row

Gold's Gym

WOD: "Running Angie". Teams of 2
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m

This was supposed to be a partner workout, but I did it on my own. The only modification I did was to only do 50 push ups instead of 100. 

Pull ups in sets of 25 (using 40lbs of help). 
Push ups in sets of 10. This was really hard! I was pressed for time because Audrey was crying, so I shortened amt.
Situps were done in sets of 50.
Squats were done unbroken! 

Compound

Strength:  Snatch Balance. Find your 1 rm

Got to 125. Felt like I could have gone a little higher, but I just stopped there. I feel so much stronger though since last time I snatched (like two or more weeks ago).

WOD: AMRAP in 10:00
- 7 Bent Over Rows
- 7 Power Cleans
- 7 Push Presses

6 rounds at 65lbs. Rx was 75...I kinda psyched myself out.

Gold's Gym

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Full Glute Ham Raise 4x8

175 Deadlift
Full Glute without weight (need to add 10lbs next time)

Complete 8 rounds:  

5 DB Thrusters - two 20lb dumb bells
10 Russian Twist (10 RT / 10 LT)
15 KB Swings - at 35lbs

*Rest 30 seconds between rounds

Completed 6 rounds and then Baby Audrey was crying. Stopped at 8 minutes.

Body Measurements

March 2013: 
158 lbs. 
Waist: 34 
Hips: 36 
Mid-butt: 39 1/2 

Update on July 18, 2013: 
141 lbs. (lost 17 lbs.)
Waist: 31 (lost 3 inches!)
Hip: 34 1/2 (lost 1 1/2 inches)
Mid-butt: 37 (lost 2 1/2 inches)

Big changes!!! :)

Amateur
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Full Glute Ham Raises 4x8

Squatted 185! Last rep needs to get lower.
Benched 105 (couldn't go up 2.5 so had to go up by 5). Couldn't get the last rep in each set (had a spotter help).
Skipped the full glute ham raises (not enough time and need to look them up since I don't know what they are).

AMRAP in 12 minutes:
5 pull ups
50 single jump ropes
10 air squats

Finished 10 rounds. Did kipping pull ups.

Gold's Gym

Amateur
Power Clean 5x3 at 95lbs
Press 3x5 (add 2.5 lbs to last workout)

Power Clean 5x3 at 95lbs
Press 3x5 at 60lbs

WOD: 3 rounds
10 squats at 105
10 push ups
1 minute of hollow rock

Finished in 7:25

1000m row in 4:05

Tough Mudder

-

Gold's Gym

Amateur
Deadlift 5 RM (add 10 lbs to last workout)

Last time was prior to my pulled hamstring, and that was 175. I was worried about hurting my hamstring again so I only got up to 165.

WOD: Complete 8 rounds

10 Mountain Climbers
10 Evil Wheels
8 lunges (each leg, so 16 steps total) with 40lbs

Finished in about 18 minutes

-

Gold's Gym

Amateur
Push Press 5x3 @95!
Strict Pull Ups 3 x max reps
3x10 pullups with 30lbs help

5 rounds for time:
5-7 front squats @105
10 warrior sit ups
50 vertical jumps

Started with 7 front squats and then went to 5. Finished in 7:50ish.

-

Gold's Gym

WOD: "Hope"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds. The stations are:

1. Burpees
2. Power Snatch, (75/ 45#)
3. Box Jump (24/20")
4. Thruster (75/45#)
5. Chest to Bar Pull Ups

Did 40# for thrusters because I was using a different bar. And didn't do chest to bar. Just used the machine with 40lbs of help.