Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for PR
WOD #347 – 5 April 2011
W/U: 10 min @ 1 min (4 hand power snatch, 4 hollow rock, 1 HS neg)
WOD: 5 Rounds
3 Muscle Ups – scaled to 9/9 pullups/ring dips banded
20 Sit-ups
40 Double Unders
time = 17:17
notes: DU PR – 37 DUs strung together
WOD #344 – 30 March 2011
W/U: group
WOD: Push-Press 5-5-5
35-55-65-75(PR)-75
AMRAP 10 Minutes
10 Ground to Overhead (75/55) – scaled to 8 @ 45# power snatch
20 Box Jumps (24/20) – scaled to 16 @ 13.5″
total = 7 rnds
WOD #342 – 28 Mach 2011
W/U: row drills
WOD: Overhead Squat 3-3-3-3-3
35-45-55-65(PR)-65
Row 2000m
time = 8:32.5 (PR)
WOD #339 – 23 March 2011
W/U: 3 rnds @ 1 min ea (row, slamball, HSH, hip stretch)
WOD: Press 1-1-1-1-1-1-1
55-65-70-80(F)-75(PR)-72.5-70-70
4 Rounds
150m Row
time splits (sec): 33.5, 33.4, 33.3, 33.3
WOD #336 – 18 March 2011
W/U: 5 min DUs (31 – PR), 10 min @ 1 min (4 high back jerk, 4 hollow rock, 4 pull up- banded)
WOD: 4 Rounds
5 Hang Squat Cleans, 135/95 – scaled @ 55#
15 Ring Dips – red band
30 Box Jumps, 24/20 – 4×45#+1×15# plates (15.5″)
time = 9:07
WOD #335 – 17 March 2011
W/U: 5 min DUs, 10 min @ 1 min (4hps, 4 hip raise, 4 ring negs)
WOD: Power Clean 3-3-3-3-3
55-75-85-90(PR)-90-90-85
3 Rounds
5 Push-Jerks (155/105) – scaled @ 60#
10 Burpees
time = 3:09
WOD #313 – 8 February 2011 – Recovery 53
W/U: 10 min @ 1 min (4 hangsquatclean [35#], 4 v-sit, 4 pull ups [blue])
WOD: Muscle Up Practice – 10 minutes
scaled to 10 min @ 1 min ring dips – orange band
Tabata Box Jumps (20/16) – scaled to 3×45# plates = 97
Tabata Push-ups – scaled to knees = 43
Tabata Row = 47 cal
Tabata Sit-ups = 97 PR
total = 284
notes: tabata sit ups PR
WOD #252 – 7 October 2010
W/U: lax ball, foam roll, fire hydrant, V sit, 20 toe-to-bar
WOD: Deadlift 1-1-1-1
125×5, 155-175-185-195-200(5# PR)
Take 50% of your highest DL from above and perform:
5 Rounds:
5 Deadlifts – 100#
25 Double Unders
time = 6:46
Notes: first time at 200#! WOOT!!
WOD #217 – 6 August 2010
W/U: group sprints, lax ball
WOD: CrossFit Total
1 Rep Max Squat – 105×5, 125, 135, 145, 150 (5# PR)
1 Rep Max Press – 45×3, 55, 65, 70(5# PR), 75(F), 75(F)
1 Rep Max Deadlift – 105×3, 155, 175, 195 (10# PR)
Compare to 100614
CFT = 415 (+30)
Notes: Compare to 100614, CFT = 385. Totally jazzed about passing 400. Woot.
WOD #190 – 24 June 2010
W/U: group sprints, dynamic stretches
WOD: One clean on the minute for 15 Minutes. Increase weight each rep.
65-70-70-75-80-80-85-85-90-90-92.5-95 (PR)
Notes: Surprised and happy to get this weight up.
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