Kelly's Training Log

3.20.13

“Around the Globe”

AMRAP in 10 minutes @ 80%:
Run 200m
10 KBS @ moderate load (35 lb KB)
10 Sit-ups
4 rounds + run

rest 5 minutes

AMRAP in 10 minutes @ 80%:
Row 250m
10 Box Jumps @ moderate height (step down) (18-inch box jump)
30 sec Push-up Plank Hold
3 rounds + 6 box jumps

rest 5 minutes

AMRAP in 10 minutes @ 80%:
Airdyne 12 cal
10 DB Push Press @ moderate load (15lb DBs)
20 sec Side Plank (each side)
3 rounds + 10 push press

3.19.13

Power Snatch
- Function: Hang Power Snatch x 3 reps
- Performance: Power Snatch x 3 reps
(As many sets as desired in time, adding weight but ensuring good technique)
53 lbs. I need to be more aggressive.

“Why Did You Stop?”
Part 1)
For total accumulated reps:
AMRAP Wall Balls; rest 2 min x 3 sets
55 total. Used a 14 lb ball. Felt kind of meh about the workout and did not push myself enough.
Part 2)
For Max Reps:
AMRAP Burpees in 1 minutes
16 burpees.

3.17.13

4-hour hike, Gridley Trail, Ojai

3.16.13

“Filthy Fifty”
50 Box Jumps @ 24″/20″ (18" mod)
50 Jumping Pull-ups
50 Kettlebell Swings @ 35#/26#
50 Walking Lunges
50 Knees to Elbows (more like knees to pits/chest)
50 Push Press @ 45#/33#
50 Kettlebell Deadlifts @ 53#/35#
50 Wall Balls @ 20# to 10ft/14# to 9ft (10# mod)
50 Burpees
50 Double Unders (150 singles, mod)
Time: 38:47

3.15.13 Evolution Challenge

Crossfit Open 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 75 lbs (53 lb mod)
10 Deadlift, 75 lbs (53 lb mod)
15 Box jump, 20 inch (14 in. mod)
Rounds: 7+27

3.14.13

Push Press
-Function: Build to a 3RM
-Performance: Build to a 1RM
68 lbs 2RM

“The Medball Shuffle”
For Time:
400m Run w/ Medball @ 20#/14#
30 Burpee Pull-ups
400m Run w/ Medball @ 20#/14#
Time: 10:05

3.12.13

Clean Complex
- Function: Segmental Clean Pull x1/Hang Power Clean x 1/Power Clean x 1
- Performance: Segmental Clean Pull x1/Power Clean x 1/Hang Squat Clean x 1
(As many sets as desired in time, adding weight but ensuring good technique)
Function: 73 lbs. I need to keep working on my technique.

“Tag Team“
In teams of 2 (Kari & Kelly)
AMRAP in 20 minutes:
5 Burpees over Partner
10 Wall Balls
100m Row
(alternate between partners after completing EACH movement)
We lost count of reps, maybe 6.5? It was our first time stepping up from a 10-lb ball to a 14-lb ball. I tried to keep my strokes for the row around 1:50.

Hyperfit, 3.9.13

Custom Goals Training
I worked on Double Unders and trying to alternate my feet.

"Gravity 2.0"
AMR in 20 minutes:
AMRAP Strict Pull-ups or Jumping Pull-ups
Run 100m
AMRAP Strict Push-ups
Run 100m
Rest 1 min
I forgot to count my reps. I chose 10 jumping pull-ups and 7 knee push-ups for each set. I made sure my head cleared the bar for the pull-ups, and I focused on keeping my elbows back for my push-ups.

Evo Challenge, 3.8.13

13.1: Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
Total Count: 100. I can't snatch 75 lbs yet.

Here's to hoping I finally keep track of my workouts and progress!

3.6.13
Clean Complex
- Performance: Hang Power Clean x1/Hang Squat Clean x 3
(As many sets as desired in time, adding weight but ensuring good technique)
Finished at 73 lbs. I need to keep working on form, getting my elbows up fast, and getting under the bar.

Team: Kelly & Kari
In Teams of 2:
4X for cals:
P1: Airdyne 1 min @ 90%
P2: Rest
Total Calories:148
+
rest 2 min
+
4X for reps:
P1: 30 sec - KBS @ moderate load + 30 sec - Double Unders
P2: Rest
Total Reps: 388
We did singles, not doubles, but we did use a 35lb KB for the first time! It’s the little things.