Kelly's Training Log

5.27.13

Murph

1 Mile Run
+
100 Pull ups (Green Band)
200 Push ups (Knees)
300 Air Squats
+
1 Mile Run

Time: 1 hr, 10 min, 44 sec.

Ahh, 2 more weeks of being terrible at logging workouts.

I can rope climb now! Awesome! I need to work on better technique with my feet.

I did another workout with toes-to-bar , and I'm improving my confidence with them.

Back Squat: 7, 5, 3, 14
83 lb, 103 lb, 113 lb, 83 lb

Push Jerk: Did 2 sets of 3 reps at 83 lb.

5.14.13
Squat Snatch
Function: Hang Squat Snatch x 3 reps
This is my least favorite lift. I hate squatting with weight overhead. I did a measly 48 lb once and then freaked on the second. I switched to a few weighted pull-up negatives before the WOD.

For time:
100m Farmers Walk
21 HSPU
100m Farmers Walk
15 HSPU
100m Farmers Walk
9 HSPU
100m Farmers Walk
I used 44 lb KBs for the farmers walks. I did about 1/2 and 1/2 regular push ups and knee push ups for the first 2 sets. I did the last 9 on my knees. Strict push ups are hard for me, and I'm glad I did what I did.

5.11.13

“Jackie”
For Time:
1K Row
50 Thrusters @ 45#/33#
30 Pull-ups [JPU]
11:14. I felt good on the row, but the thrusters killed me. I don't know if my legs were tired from deadlifting the day before or from the row, but I did not expect the thrusters to be as hard as they were for me. The jumping pull ups were way too easy, and I need to move up to using a band as my pull-up mod.

5.10.13

Deadlift
Function: 3 reps @ 3111; rest 3 min x 4 sets
138 lbs
This felt tough but good. I think I could have lifted more.

3X Through for Total Reps:
1 min - Box Jumps @ 24″/20″ – step down (18 in.)
1 min – KBS - moderate (35 lb)
1 min – Burpees
1 min – Rest
52, 48, 46

I forgot to log my last few workouts. Oh well. One thing of note is I upped my . . .
Deadlift
Function: 6 reps @ 3111; rest 3 min x 4 sets
133 lbs

5.8.13
Power Clean
- Function: Hang Power Clean x 1 rep
(As many sets as desired in time, adding weight but ensuring good technique)
88 lbs. I did this twice, but it wasn't the best form. I need to get my elbows up faster.

AMRAP in 12 minutes:
10 Hollow Rocks
40ft Bear Crawl
2 Wall Walks
40ft Bear Crawl
6+5

4.27.13

Deadlift
Function: 6 reps @ 3111; rest 3 min x 4 sets
123 lbs using a hook grip

7 rounds for time:
10 Wall Balls
10 Pull-ups
Time: 9:50. There were not enough 14-lb balls, so I used a 10-lb ball the first 2 rounds then switched with Kari. I used a 14-lb ball the last 5 rounds. The first round I did 8 pull-ups with a band then finished the round with jumping pull-ups. I did jumping pull-ups for the remaining rounds.

4.26.13

9X
30 sec Row @ 80-90% aerobic
30 sec Row @ 50%
+
rest 4 min
+
AMRAP in 9 minutes @ 80-90% aerobic:
6 KBS @ moderate load (35lbs)
6 Burpees
15 Double unders (45 singles)
Rounds: 6+6
+
rest 4 min
+
9X
30 sec Airdyne @ 80-90% aerobic
30 sec Airdyne @ 50%

4.22.13

Overhead Squat
Function: 4-6 reps @ 3211; rest 3 min x 3 sets
43 lbs

EMOTM for 20 minutes:
Even Min: 5 Barbell Trusters @ moderate/heavy load (53 lbs)
Odd Min: 5-10 Toes to Bar/Elbow to Knee Sit-ups (5 TTB)
This was my first work out doing Toes to Bar! I could not do these when I started Crossfit, so it felt awesome to do 50 in a workout. I need to work on more efficient form, but I'm super happy!

4.20.13

Deadlift
Function: 6 reps @ 3111; rest 3 min x 4 sets
Started at 83 lbs and worked up to 113 lbs. Jaala taught me to hold my breath both before the deadlift and before the descent (since it was a gradual 3-second descent). That helped a lot.

21-15-9 for Time:
DB Snatch (right)
DB Snatch (left)
Burpee Pull-ups
Used a 15 lb DB for the snatches and did jumping pull-ups.
Time: 12:49

4.19.13

8X
Run 100m @ 80-90% aerobic
rest ~ 30 seconds*
+
rest 4 min
+
AMRAP in 8 minutes @ 80-90% aerobic:
10 Push Press – Light (33lb bar)
10 Sit-ups
10 Walking Lunges
Rounds: 7+7
+
rest 4 min
+
8X
30 sec Row @ 80-90% aerobic
30 sec Row @ 50%

4.17.13

Chain Bench Press
Function: 4 sets: 10, 8, 6, 4
I started off too heavy at 73 lbs. I only did 6 my first set. I dropped it down to 68 for the next two sets and then back up to 73 lbs for the final set.

Weighted Pull-Up Negatives
4 sets of 3, Used a 5 lb DB

300 FY
108 calories.
I kept a nice steady pace on this. It was hard to pick it up at the end. Quads definitely shaky afterward but very happy to break 100.

4.12.13
Evo Challenge Retest

1RM Thruster: 78 lbs (5 lb increase from 7 weeks ago)

For time:
400m run
50 air squats
500m row
Time: 5:43 (-23 seconds from 7 weeks ago!)

4.10.13

Custom Goal Training
I worked on weighted pull-up negatives. (5 lb DB)

“Know Pain, Know Gain”
5 rounds for time:
15 Wall Balls
15 Sumo Deadlift High-pulls @ 75#/53#
15 Burpees
Rx! Time: 23:30

4.6.13

"Now You See Me, Now You Don't"

AMRAP in 5 minutes @ 80%:
50 Single Unders
5 SA DB Snatch (left)
5 SA DB Snatch (right)
20 lb DB for the SA Snatches
Rounds: 4+30

rest 3 minutes

AMRAP in 5 minutes @ 80%:
Row 150m
80ft KB Farmers Walk
5 Burpees
40 lb DBs for the Farmers Walk
Rounds: 2+burpee

rest 3 minutes

AMRAP in 5 minutes @ 80%:
50 Single Unders
5 SA DB Snatch (left)
5 SA DB Snatch (right)
20 lb DB for the SA Snatches
Rounds: 4+52

rest 3 minutes

AMRAP in 5 minutes @ 80%:
Row 150m
80ft KB Farmers Walk
5 Burpees
40 lb DBs for the Farmers Walk
Rounds: 2+Farmers Walk

4.5.13
Evo Challenge - 13.5

AMRAP in 4 minutes
15 Thrusters at 65# (mod 45#)
15 Chest-To-Bar Pullups (mod Jumping C2B)
Reps: 60

4.4.13

Squat Snatch
- Function: Hang Squat Snatch x 5 reps
(As many sets as desired in time, adding weight but ensuring good technique)
43 lbs. Man, that overhead squat is no joke!

"Why Did You Stop? (Part 3)"
Part 1) AMRAP Kipping Pull-ups (go for a PR) +
8 (with band)
Part 2) Row - Max Calories in 1 minute +
18 calories
Part 3) Tabata Sit-ups (anchored, hands on temples) - for low score
Low score - 7

4.3.13 - Hyperfit

DB Thrusters
10-12 reps x 3 sets; rest 2 min
20 lb DBs first 2 sets (12 each), 25 lb DBs last set (7 in a row, rest, last 3)

“Hyperfitty”
For 27 minutes:
40 sec NPUBBJ (step down) + 20 sec Rest (18 in box)
30 sec Wall Balls + 30 sec Rest (14 lb ball)
20 sec of Airdyne + 40 sec rest

3.31.13

~2 hour, 45 min. hike, La Jolla Canyon, Point Mugu State Park

3.30.13

3x
Bench Press
- Function: 8-10 reps @ 30X0
65#
rest 20 sec
Double Unders
- Function & Performance: amrap in 30 seconds
I tried DUs the first set. I only did 2, so I switched to singles for the second 2 sets.

“No Matter What”
In Teams of 2, (Team: Kelly & Jessica)
AMRAP in 20 minutes (21 min.):
30 sec – Push Press @ 75#/53# (Rx, yea!)
30 sec – Push-up Plank
30 sec – Air Squats
(alternate partners every 30 sec)
My reps: 216. Team reps: 500+ (Jess is awesome.)

3.29.13, Evo Challenge

Crossfit Open 13.4
7 minute AMRAP of:
3 Clean and Jerk, 95# (mod: 63#)
3 Toes-to-bar (mod: straight-leg, toe-touch sit-ups)
6 C&J
6 TTB
9 C&J
9 TTB
Etc.
Reps: 61

3.28.13

“Aerobiphobia”
AMRAP in 15 minutes @ 80%:
Run 200m
10 Burpees
5 Toes to Bar (In light of 13.4, I did 10 sit-ups instead)
5 rounds

rest 10 minutes

AMRAP in 15 minutes @ 80%:
Row 250m
10 Box Jumps @ moderate height (step down) (16-in)
5 Pike Sit-ups (since I did sit-ups in the first part, I did 20-sec. plank hold)
5 rounds + 250m row

3.26.13

4X
1 1/4 Front Squat
- Function: 6, 6, 4, 4 reps @ 30X1
- Performance: 4, 4, 2, 2 reps (no tempo)
rest 1 min
Function: 58 lbs.
Weighted Mixed Grip Pull-ups
- Function: 3 weighted negatives (6 sec descents)
- Performance: 2 weighted reps @20X1
rest 2 min
Function: 5 lb weighted negatives

“Duracell”
4 Rounds For reps:
45 sec – Hang Squat Clean @ moderate/heavy load (43 lb)
rest 45 sec
45 sec – DB Push Press @ moderate/heavy load (15 lb DBs)
rest 45 sec
Count: 92

3.23.13

Squat Clean
- Function: Hang Squat Clean x 3 reps
- Performance: Squat Clean x 3 reps
(As many sets as desired in time, adding weight but ensuring good technique)
63 lbs. I focused on power cleans, as I'm still getting technique down (thrusting my hip, fast elbows).

“Teeter-Totter”
In Teams of 2, (Team: Kari & Kelly)
AMRAP in 20 minutes:
30 sec – Russian KBS (moderate – heavy load) (35lb)
30 sec – Airdyne (cal)
30 sec – Push Balls (14lb)
(alternate partners every 30 sec)
My reps: 271. Team reps: 499.

3.22.13
Evo Challenge: Crossfit Open 13.3

12 minute AMRAP of
150 Wall balls
90 Double-Unders
30 Muscle-Ups

Score: 132. Oh, how I deluded myself on this workout. I thought for sure I’d get through the wall balls, so I got to the gym early to practice DUs. I’d never done one before, and I figured it out right before the workout. I was feeling good! My goal was 151. Except I only recently started doing wall balls Rx with a 14 lb ball. I had no idea how much Karen would suck. Really, really suck. Ah well. At least I got my first DU that day!