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JAC_HAMIL SparkPoints: (12,460)
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Posts: 50
3/31/13 7:24 P

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Mar 18, 2013
"Makeup March 17, 2013 (Run, Pull Ups, Burpees, Deadlift, Hang Power Cleans, Push Jerk)"

For time:

Run (250m row), 7 Pull ups
Run, 7 Pull ups, 7 Burpees
Run, 7 Pull ups, 7 Burpees, 7 Deadlift
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans
Run, 7 Pull ups, 7 Burpees, 7 Deadlift, 7 Hang power cleans, 7 Push jerk
(The prescribed barbell weight is 95#/65#)
For Time: 15:53 Rx


Mar 20, 2013
“Nate”

AMRAP in 20 minutes of:
2 Muscle ups -4 pull ups/grn + 4 stationery ring dips/blue
4 Handstand push ups -1 wall climb
8 KB swings (70#/55#) -45#
9 rnds + 1 KBS - PR'd KBS


Mar 23, 2013
CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball (20#/14#)
90 Double-unders
30 Muscle-ups
108 - PR'd wall balls


Mar 27, 2013
"8 Min Clock (800m Run/HSPU) / 8 Min AMRAP (10m Shuttle Run/C2B Pull Ups)"

With an 8 minute clock:
Run 800m
Max HSPUs in the time remaining
6

-THEN, REST 5 MINUTES-

As many reps as possible in 8 minutes following the rep scheme below:
2 Chest to bar pull ups - grn
2 Ten meter shuttle runs
4 Chest to bar pull ups
4 Ten meter shuttle runs
6 Chest to bar pull ups
6 Ten meter shuttle runs
8 Chest to bar pull ups
8 Ten meter shuttle runs…
For Rounds: 8 + 5 pull ups


Mar 30, 2013
CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135#/95#)
3 Toes-to-bar
6 Clean and jerk (135#/95#)
6 Toes-to-bar
9 Clean and jerk (135#/95#)
9 Toes-to-bar
12 Clean and jerk (135#/95#)
12 Toes-to-bar
15 Clean and jerk (135#/95#)
15 Toes-to-bar
18 pound Clean and jerk (135#/95#)
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
For Repetitions: 3

 current weight: 153.0 
 
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150
KLENARDSON Posts: 298
3/30/13 6:32 P

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03/30

4mile run

 Pounds lost: 3.8 
 
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KLENARDSON Posts: 298
3/28/13 7:35 P

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03/28
For time - 2 Rounds = 11:20
20 Kettlebell swings, 1 pood
30 Toes to bar
Run 400 meters


 Pounds lost: 3.8 
 
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KLENARDSON Posts: 298
3/26/13 6:49 P

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"Cameron"

For time: 25:28
50 Walking lunge steps
25 Chest to bar pull-ups - red band
50 Box jumps, 24 inch box
25 Triple-unders - double unders
50 Back extensions
25 Ring dips - stationary dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20lb - regular wallballs - 14lb ball
50 Sit-ups
15 foot Rope climb, 5 ascents - 12 ring rows


 Pounds lost: 3.8 
 
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KLENARDSON Posts: 298
3/25/13 8:41 P

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3/25
Helen-12:16
3 Rnds
400m run
21 Kettlebell swings - 1 pd
12 pull-ups - lt. Blue band

5 rnds- 28:28
400m run
21 deadlifts - 125lbs



 Pounds lost: 3.8 
 
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KLENARDSON Posts: 298
3/24/13 3:49 P

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03/24

5 Rnds - 16:26
10 burpees
20 squats
30 burpees

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KLENARDSON Posts: 298
3/23/13 6:10 P

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03/23
Run 5k - 30min

 Pounds lost: 3.8 
 
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KLENARDSON Posts: 298
3/21/13 7:35 P

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03/19/13
Fran - 4:20
30lb bar
jumping pull-ups

03/20/13
8 Min AMRAP - 4 Rounds + 8 Pushups

8 Pushups
10 Med Ball Cleans
12 Sit-Ups

03/21/13
CrossFit Games Open 13.3
12 Min AMRAP
149 WallBalls - 14lbs

AND I finally did double unders - I did 3 and they were from me jumping backwards. I jump backwards better than forwards. I don't know why.

 Pounds lost: 3.8 
 
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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3/21/13 10:03 A

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Skill: 100 Box Jumps (20")

Team Challenge: 30 second wall ball max rep (challenging the other team) - which lead to my team needing to do 20 burpees each

WOD: 3 rounds for time
25 floor press (75#)
50 sit-ups
100 single jump rope
Time: 14:04
I was proud that I kept at Rx the entire time, although the final round was super tough

Rest day today before my first attempt at 13.3

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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3/19/13 11:40 A

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Friday:
13.2 - Failed (personally)
Only hit 170 reps (wanted 200) and found out that I competed on a 22" box instead of 20" I was to sore upper body wise to retry on Saturday

Saturday:
Skills:
Back Squat: worked up to 115# x4 (starting at 45# x 10)
Squat Cleans: worked up to 85# x 5 but body was shot from 13.2 and a crazy week
WOD:
4 Minute alternating minutes
1 minute Squat Cleans 65#
1 minute Burpees

3 minutes rest

4 Minutes alternating minutes
1 minute KBS 25#
1 minute ab mat situps

Sunday:
Heart Mini 5k (which ended up being a 4 miler) 38 minutes

Monday:
Skill backsquat: 10,8,6,4,4 worked to 115# again
WOD:
A- EMOM 7 minutes
3 hang snatches - 45# (new Saturday morning goat work)
B- 5 minutes double Unders 367 reps

Bonus skill work:
Kipping pull-ups 10 sets of 2


Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KLENARDSON Posts: 298
3/18/13 7:50 P

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WOD 130318:

EMOM for 5 minutes:
2 Snatches (full) @ 15# - 10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 15# - 16

-then-

3x20 GHD
3x60sec Hand stands (41sec, 53sec, 49sec)
3x20 reverse hypers

-then-
1 minute ME Ring Dips. - 18
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 15#
20 Pull-ups - red band
30 Box Jumps - 8
-then (no rest)-
1 minute ME Ring Dips - 11
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 15#
20 Pull-ups - red band
30 Box Jumps - 10
-then (no rest)-
1 minute ME Ring Dips - 17


 Pounds lost: 3.8 
 
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JAC_HAMIL SparkPoints: (12,460)
Fitness Minutes: (15,197)
Posts: 50
3/17/13 8:32 P

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Mar 11, 2013
Skill - Air Squat / Front Squat / Snatch (35#/45#/55#)


Mar 13, 2013
Strength: 3×5 Weighted pull up

Conditioning

AMRAP in 5 minutes of:
7 Toes to bar - knee ups
15 Box jumps (24″/20″)

- THEN -

AMRAP in 2 minutes of:
Ring dips - blue
For Repetitions: 99 knees up/22 blue


Mar 15, 2013
Make Up for March 14, 2013 (sit Ups/Deadlift/200m Run/wall Balls)"

For time:

30 Sit ups

-THEN-

4 Rounds of:
10 Deadlift (115#/75#)
Run 200m
Rest 1 minute
15 Wall ball (20#/14#) - 12"
Run 200m
Rest 1 minute

-THEN-

30 Sit ups
25:28


Mar 16, 2013
CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:

5 Shoulder to overhead (115#/75#)
10 Deadlift (115#/75#)
15 Box jumps (24″/20″)
6 rounds + 5 box jumps
200


 current weight: 153.0 
 
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159.75
156.5
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150
KLENARDSON Posts: 298
3/16/13 6:22 P

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100 burpees = 13min

 Pounds lost: 3.8 
 
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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3/13/13 11:06 A

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3/11 WOD

Back Squats 10,10,8,8,8

WOD: 4 rounds for time
8 Back Squats (75#)
10 Hollow rocks
20 lateral bar hops
Time: 5:38

Post WOD*:
5k
Front Squat Skill Work, 5,5,5,4,3,2,1 - working up to 115#

*I ended up heading over to my globo gym, since I enjoy running in the cardio cinema while watching a movie and not running at dusk/in the dark. Since I felt all right, I figured some front squats couldn't hurt, the guys in free weight/barbell area looked at me like a crazy lady for coming into "their" territory but with my confidence and form the looks quickly disappeared. Thanks CROSSFIT!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KLENARDSON Posts: 298
3/12/13 9:10 P

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03/12

AMRAP 10 min - 10 Rounds
95 pound Deadlift, 5 reps
Sprint 100 yards

WOD - 22:37
50 - 40 - 30 - 20 - 10
KB Swing (3/4 pood)
Box Jump (20")


 Pounds lost: 3.8 
 
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ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
3/11/13 9:28 P

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3/11/13 WOD:

EMOM
8 minutes
1 power snatch
1 hang power snatch

35 pounds

6 min AMRAP
Power Clean & Jerk

34 Clean & Jerks at 45 pounds



 current weight: 147.1 
 
147.1
145.325
143.55
141.775
140
KLENARDSON Posts: 298
3/11/13 7:16 P

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03/11

OHS - 3x5x35

“Marathon“
2 Rounds For Time: 44:52
26 Toes to Bar
200 Meter Run
26 Box Jumps (20")
200 Meter Run
26 Kettlebell Swings (3/4 pood)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run

 Pounds lost: 3.8 
 
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JAC_HAMIL SparkPoints: (12,460)
Fitness Minutes: (15,197)
Posts: 50
3/10/13 7:58 P

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Mar 3, 2013 1:45 PM

For Repetitions: 163 Rx / 23

2011 CrossFit Games Open WOD 11.1

AMRAP in 10 minutes of:
30 Double unders
15 Power snatch (75#/55#)

Rest 10 minutes

AMRAP in 5 minutes of:
Clean & jerk (185#/135#) -75#




Mar 6, 2013 7:45 PM

For Repetitions: 220 (35#/Blue)

AMRAP in 15 minutes of:
10 KB swings (70#/55#) 35#
10 Box jumps (24″/20″)
10 Ring dips (blue)



Mar 9, 2013 1:45 PM

For Time: 13:10

“Helen”

3 Rounds for time of:

400m Run
21 KB swings (55#/35#)
12 Pull ups -grn

♦ compare to 10/06/12 ♦




Mar 10, 2013 1:45 PM

For Repetitions: 100

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

I'm very disappointed because did t make the 75# snatch today. I had 3:30 left in the WOD and still couldn't get one! You know what I will be working on this week!

Edited by: JAC_HAMIL at: 3/10/2013 (19:59)
 current weight: 153.0 
 
163
159.75
156.5
153.25
150
ASWEDANCEAWAY's Photo ASWEDANCEAWAY Posts: 1,118
3/10/13 3:03 P

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Sorry, I have been MIA for a while. My husband and I joined an official box instead of following the main site. We couldn't be happier. The saying "my warm-up is your workout" holds true! I have seen more results in the past 3 weeks of joining the box than I had seen over the past 8 months doing it ourselves. And I love meeting new people! Being a work-at-home mom, I don't get to interact with many people face to face throughout the day... it's nice to have people to hang out with after a long day at the office. :) Our WODs are much more intense most days than the main site, too, but I love it. I felt with the main site that we were doing the same 5 or 6 moves over and over... They are much more creative at the box. And I love knowing somebody is keeping an eye on my form. So, hopefully I can stay up to posting my WODs here... with that said, has anyone done 13.1? We did it for our WOD on Saturday, but since I have very little experience with snatches (they don't come up that frequently on the main site), I didn't do it prescribed (afterwards I wish I had, because I really think I could have). I started out with a 15 pound bar & moved to 35 pounds on the second round. I got a score of 132 with that weight. It was brutal, but the 17 minutes went much faster doing it than it does when you watch somebody else do it! Did anyone see Annie Thorisdottir's 209 point 13.1?? Holy moly!!!

 current weight: 147.1 
 
147.1
145.325
143.55
141.775
140
KLENARDSON Posts: 298
3/10/13 1:26 P

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03/10
Running - 5k - 30min



Edited by: KLENARDSON at: 3/10/2013 (20:43)
 Pounds lost: 3.8 
 
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KLENARDSON Posts: 298
3/9/13 7:42 P

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03/09

“Marathon“
1 Round For Time: 20:45 - supposed to be 2 rounds but I am a little sick this week
26 Toes to Bar
200 Meter Run
26 Box Jumps (20")
200 Meter Run
26 Kettlebell Swings (3/4 pood)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run

 Pounds lost: 3.8 
 
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BROCOLIJOLI's Photo BROCOLIJOLI SparkPoints: (16,453)
Fitness Minutes: (12,188)
Posts: 212
3/7/13 4:42 P

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3/6/13

Snatch Pull:

3-3-3-3-3

For time:

Deadlift (315/223) (5-4-3-2-1)
Box Jump (32/28) (10-8-6-4-2)
Sit-ups (20-16-12-8-4)
Squats (40-32-24-16-8)

(Round 1: 5 DL, 10 BJ, 20 SU, 40squat, Round 2: 4 DL, 8 BJ...etc)

This one was really fun. I used 143# for my deadlift, a 24 inch box, and finished in 9:32.

 current weight: 176.6 
 
180
173.75
167.5
161.25
155
HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
Fitness Minutes: (64,736)
Posts: 4,190
3/6/13 11:44 A

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Skill:
Front Squat 2,2,2,2,2

WOD: 13 Minute AMRAP

5 Front Squat (1st rep is a squat clean) 75#
20 Burpees

5 complete rounds

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KLENARDSON Posts: 298
3/5/13 7:18 P

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"Adrian" - 29:15

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box



 Pounds lost: 3.8 
 
0
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
Fitness Minutes: (64,736)
Posts: 4,190
3/5/13 8:47 A

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3/4
Personal Practice: Kipipng pull-ups.... strung two together finally! and GHD
Skill: Back Squat

WOD: 5 rounds for time
10 Hang Snatch (55#)
20 Wall Balls (14#)
100 single unders
Time: 18:15

This WOD was much harder than I thought it would be.

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KLENARDSON Posts: 298
3/4/13 7:23 P

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03/04
BBG

1) 10X1 First Pull + Hang Snatch –55lbs
2a) 3X5 Hang Snatch Pulls – 55lbslbs
2b) 3X3 Snatch Grip Push Press + OHS – 35lbs

Skill/Midline

1a) 3X25 UB GHD Sit-ups
1b) 3XME “Nose & Toes” Handstand Holds – 30sec each

Conditioning

3 minute AMRAP of:

Burpees - 29

*Rest 2 minutes.

5 minute AMRAP of: 1 round + 120 singles + 10 snatches

30 Double-Unders - 120 singles
15 Power Snatches - 45lbs



 Pounds lost: 3.8 
 
0
3.5
7
10.5
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HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
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3/3/13 9:25 P

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Skill:
Bench Press- worked to one rep max - 105#

Annie: 6:47

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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KLENARDSON Posts: 298
3/3/13 5:45 P

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03/03

Row 10K - 52:28

 Pounds lost: 3.8 
 
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JAC_HAMIL SparkPoints: (12,460)
Fitness Minutes: (15,197)
Posts: 50
3/3/13 11:08 A

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Mar 1, 2013

Strength: Front squat

Conditioning

3 Rounds for time of:
Run 400m
50 Double unders
15 Pull ups (grn)
17:34




Mar 2, 2013

For time:
Run 200m
50′ Walking lunge
21-18-15-12-9-6-3 Sit ups
50′ Broad jump
24:01


 current weight: 153.0 
 
163
159.75
156.5
153.25
150
HEALTH-E-CLARE's Photo HEALTH-E-CLARE SparkPoints: (40,616)
Fitness Minutes: (64,736)
Posts: 4,190
3/2/13 2:47 P

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Skill Work: Strict Press, deadlift

WOD: Chelsey
did some band assisted, then switched to jumping pullups
completed 22 rounds

Edited by: HEALTH-E-CLARE at: 3/3/2013 (15:08)
Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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3/1/13 11:06 P

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Skill Work:
Kipping- getting fairly consistant at 1 kip, but it the pushing away and getting back into the kip that I'm finding problems...

WOD
40 russian twists each side (80 total)
1 minute hand stand hold
40 kettlebell swings (35#)
1 minute hand stand hold
40 KTE
Time: 9:08

so picking kipping to work on after yesterday's WOD of Overhead squats and pull-ups (3 rounds of 8 and 10 respectively) combined with situps and wall balls, did not help my WOD'ing today.

Resting up for an open gym workout tomorrow followed by a class!

Anti-Blah Zin-cinnati Division: Un-offocial Sommelier ~
AB where wine is a fruit

The great thing in the world is not so much where we stand, as in what direction we are moving
~Oliver Wendell Holmes


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