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KIMFIELD39 SparkPoints: (683)
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Posts: 7
11/30/14 9:59 P

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Row 1000 meters, 100 sit ups, 25 burpees, row 500 meters, 50'sit ups, 25 burpees. Then accumulate 3 minutes of plank

FITAZMAMA's Photo FITAZMAMA Posts: 21
10/22/14 9:34 A

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12 AMRP 5 heavy weight cleans (I can't snatch properly), 10 ring dips, 25 double unders... I messed up and jumped 100 instead of 75... Still cannot do more than one double under at a time!


 current weight: 168.0 
 
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PTEX2010 Posts: 1
8/27/14 6:01 P

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12:15 - 12-9-6-3 ; C2B Pull Up, C&J, Pushups (RX weight = 95lbs and no bands)

MAREE1953's Photo MAREE1953 SparkPoints: (84,736)
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Posts: 1,448
6/27/14 8:38 A

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Fran 6:01, using 45 lb bar for thrusters and band for assisted pull ups

 current weight: 3.9  over
 
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KCOOPERESCOBAR Posts: 44
5/26/14 11:53 P

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Did anyone do Murph today?

BLUEEYEDBETTY's Photo BLUEEYEDBETTY Posts: 124
3/14/14 11:24 A

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I absolutely love this board! So many great workouts for when I can't make it to the box!

Brandy
______________________________________
_____________________
Rather than aiming to be perfect, aim to be better than today.


 current weight: 203.8 
 
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SMG1963's Photo SMG1963 Posts: 696
3/10/14 12:02 P

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This is modification that I Iike based on another WOD:

Run 400 meters
21 swings (50 lb kettlebell)
12 Burpees

I am doing 4 rounds of this tonight



Edited by: SMG1963 at: 3/10/2014 (12:03)
 current weight: 126.0 
 
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PDX_STRONG's Photo PDX_STRONG Posts: 5
2/20/14 6:04 P

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FRAN

21-15-9

Squat to Press (55lbs)
Pull-ups (assisted with bands)
----------------------------------------
----------------------
100 jumps w/jump rope
150m on rowing machine
X4
----------------------------------------
-----------------------
30 Clean and Jerk (45lbs)

TIME = 28:30

WORTHEYMOM's Photo WORTHEYMOM Posts: 409
2/6/14 8:23 A

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Hero WOD - Roy - 25 minute time cap
5R4T
15 deadlifts - 155#
20 box jumps - 20"
25 pull ups - started with green and blue bands - end with black

BRUTAL!! AND I love every minute of it!

24:40!

Angie aka WortheyMom
Central Time


 Pounds lost: 22.7 
 
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CHELSEYGOETZ's Photo CHELSEYGOETZ Posts: 2
1/17/14 2:12 P

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15 minutes AMRAP
50 squats
20 pushups

Result: 6 + 25 emoticon

 Pounds lost: 15.2 
 
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KFIORI Posts: 16
1/10/14 9:40 P

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Today's WOD

5 min AMRAP
1 wall climb
3 man makers
No Rest
7 min AMRAP
5 dumb bell snatches each arm
10 box jumps
No rest
9 Min AMRAP
200 m run
10 kb squats

 current weight: 174.0 
 
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BUCKEYEBABE73 Posts: 9
1/1/14 8:42 P

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New Year's Day WOD "Party with the Girls"

Elizabeth-21 power cleans 21 ring dips
Angie- 20 pullups 20 pushups 20 situps 20 squats
Kelly- 400m Run 30 box jumps 30 wall balls
Fran- 21 Thrusters 21 pullups
Helen-400 m Run 21 KBS 12 pullups
Grace- 30 clean and jerks.

40 min max time.

my time was 34:35 scaled. burned 787 calories


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LINDOKAS's Photo LINDOKAS Posts: 7,978
11/20/13 2:48 P

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Today was a strength day, so we did lots of pull-up, chin-up, kipping, and press/push press work. We ended the class with a quick AMRAP of overhead walking lunges... one minute on, one minute rest, four rounds of work with 25# plates (for women, 45# for men).

Of all things that are sore today, it's my legs! They're never sore, haha. Lovely.

Linda :-)


 current weight: 205.0 
 
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LINDOKAS's Photo LINDOKAS Posts: 7,978
10/8/13 11:14 A

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Last night's WOD:

400m run

30-20-10
Front Squats
Box Jumps

400m run

Linda :-)


 current weight: 205.0 
 
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RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
9/13/13 11:17 P

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Friday 9/6

WOD: Couplet Ladder 10min AMRAP

Wall sits (10sec)
Lunges

Ladder 8+ 60sec of wall sits

Fun: 3 #40 Parking lot sandbag carries

Monday 9/9

WOD#1: #35

25 step ups
30 rack
25 snatch
20 rack
25 sit ups
30 rack
25 KB Swing
30 rack

8:57

WOD#2: Repeat faster! 8:17

Tuesday 9/10

WOD: Airdyne Tabata
32rds 20/10

Wednesday 9/11

Core:
30/30x3 5 exercises
15/15x3 5 exercises

WOD: "Monkey Claw" #35
30 KB Swings per min 1/1-10 min

Thursday 9/12

SWOD:
5x5 Bench
5x5 Strict

WOD: Triplet (from 5/16)
30-20-10

OH Lunge #15
Dips
Wall Sits (45-30-15 sec)

5:53

Friday 9/13

WOD: "Body Disposal" Friday the 13th #40

13min AMRAP

1 parking lot loop
R shoulder clean
13 squats
L shoulder clean
13 squats
Chest clean
13 Squats
13 good mornings
Roll to back
13 squats
13 calf raises
13 squats
1 parking lot loop

2rds+ 4 R squats

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
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46
69
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BURKLINANNA's Photo BURKLINANNA Posts: 3
9/10/13 6:50 P

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Sept 10, 2013

Cash-in: 3x15 Strict Toes to Bar

SWOD: 8,8,8 High Bar Back Squat

WOD: 10 min AMRAP
8 strict chin ups
Max effort double unders
1 minute rest

"No man has the right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." ~ Plato


 Body Fat %: 25.0
 
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122.5
90
57.5
25
RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
9/5/13 8:46 P

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Wednesday:

WOD: 6min AMRAP 3+2

9 push ups
15 sit ups
21 squats

Fun:

Parking lot sandbag loop x5 #40

Thursday:

SWOD: Strict 5x5

WOD: Tabata

Ren Row #15
Floor Press #15
DB Sit Up #10
Russian Twist #15

Fun:
#40 Sandbag stair carry x3 d&b

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
9/3/13 3:40 P

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Monday:

WOD: Benchmarks

1min max sit ups
Max effort push ups
Max effort Squats
1 mile run

(1 did this in the morning and then again with my Legendary Crossfit client)

Tuesday:

SWOD:
Bench 5x5
43, 53, 63, 73, 79 (only 3)

WOD: 3rds
10 KB swing #35
10 #40 Sandbag squat
10 Evil Wheel
10 Sit ups

6:42

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
RIDELIKEAGIRL1's Photo RIDELIKEAGIRL1 Posts: 23
8/21/13 8:33 A

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8/21
Skill:
L-sit holds, 3x max effort holds

WOD: for time
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10 of:

- burpee box jumps 20"
- kettlebell swings

"Intensity is the key"

 December Minutes: 0
 
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KLENARDSON Posts: 298
7/30/13 1:54 P

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07/29

run 2 miles

Strength/Skill:
Bench Press - 1RM = 95lbs

WOD: 11:30
5 Rds
5 Thrusters 55lbs
10 Bar Facing Burpees



 Pounds lost: 9.2 
 
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KLENARDSON Posts: 298
7/22/13 7:28 P

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07/22
Strength/Skill:
Front Squat 10X2x65lbs

WOD: 15min

Every 30 Seconds w/75% BW for 15 Min
Clean & Jerk Complex - 65lbs x 30 reps
1 Dead lift
1 Dead lift & 1 Hang Power Clean
1 Dead lift, 1 Hang Power Clean & 1 Push jerk

 Pounds lost: 9.2 
 
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KLENARDSON Posts: 298
7/21/13 1:36 P

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07/21
Run 2 miles

 Pounds lost: 9.2 
 
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KLENARDSON Posts: 298
7/20/13 6:35 P

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07/19
Strength/Skill:
20 Min establish 1 RM Snatch
35lbs x 2
55lbs x 2
65lbs x 2
70lbs x 2

WOD: 11:56
Randy
75 Snatches (75/55)


07/20
Team WOD: 32min = 563

40 Med Ball Squat Toss 10lbs
400 M Run
KBS 3/4 pood
400 M Run
Hammer swings 8lbs
400 M Run
K2E
400 M Run
Sit-ups
400 M Run
Push-ups
400 M Run
40 Med Ball Squat Toss



 Pounds lost: 9.2 
 
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THECHELS's Photo THECHELS Posts: 1,113
7/17/13 8:17 P

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Warm up:
100m sprint
20 mb sit ups
20 back extensions
20 push ups
20 pull ups
20 plyo squats
100m sprint
sampson stretch



07/17

400m Run

35 Kettle Bell Swings

35 Med Ball Sit Ups

200m Run

25 Kettle Bell Swings

25 Med Ball Sit Ups

400m Run

15 Kettle Bell Swings

15 Med Ball Sit Ups

FT


12:59 baby!

The chief cause of failure and unhappiness is trading what we want most for what we want at the moment. -anonymous


 current weight: 166.0 
 
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KLENARDSON Posts: 298
7/17/13 7:27 P

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07/17

Strength/Skill:
20 min establish a 1RM Front Squat
35lbs x 3
55lbs x 3
65lbs x 2
75lbs x 2
85lbs x 1
95lbs x 2
100lbs x 1

WOD: 13:10
1 Min ME Front Squat @ 60% 1RM - 55lbs - 17
then Immediately Annie
50 DU / 200 singles
50 Sit-ups
40 DU / 160 singles
40 Sit-ups
30 DU / 120 singles
30 Sit-ups
20 DU / 80 singles
20 Sit-ups
10 Du / 40 singles
10 Sit-ups
then immediately
1 Min ME Front Squat @ 60% 1RM - 16


 Pounds lost: 9.2 
 
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KLENARDSON Posts: 298
7/16/13 8:00 P

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07/16
Strength/Skill:
Hang Snatch - 35lbs & 55lbs practice

WOD: 18:10
20 Cal Row
30 wall Balls 14
20 K2E
30 Box Jumps 20"
20 KB SDHP 1.5pood
30 Burpees
20 Shoulder 2 Overhead 55lbs
120 ft. Sled Pull 115


 Pounds lost: 9.2 
 
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3.25
6.5
9.75
13
KLENARDSON Posts: 298
7/15/13 6:30 P

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07/15

Strength/Skill:
Shoulder Press 9x3 @ 60% 1RM - 45lbs

WOD: 6:39
15 Ring Rows
7 Push Press 65lbs
12 RR
5 Push Press
9 RR
3 Push Press
then
100 Tuck Jumps

100 Triceps push downs - med blue band


 Pounds lost: 9.2 
 
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3.25
6.5
9.75
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KLENARDSON Posts: 298
7/14/13 5:50 P

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07/14

Row 5k

 Pounds lost: 9.2 
 
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6.5
9.75
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KLENARDSON Posts: 298
7/13/13 2:23 P

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07/10
Bench -
5 x 40% - 45
5 x 50% - 55
3 x 60% - 65
3 x 80% - 80
ME x 90% - 90 (1)
2 x 85

Elizabeth - 14:50
21-15-9
Full Squat Cleans - 55lbs
Box Dips

07/11 - rest day

07/12
Strength/Skill:
Rack pull dead lifts
85x2
115x2
145x2
165x8

WOD
5 Rounds 16:05 - 20lb KB
10 KB snatches-right arm
10 OH KB walking lunges-right arm
10 KBS
10 KB snatches-left arm
10 OH KB walking lunges-left arm
10 KBS
Rest 1 minute between rounds

07/13
"Manion"

7 Rds for time - 38:49
400 M Run
29 Back Squats 135/95


 Pounds lost: 9.2 
 
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6.5
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KLENARDSON Posts: 298
7/9/13 7:20 P

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07/09
Strength/Skill:
EMOM 8 min - Hang Cleans - 55lbs
5X3 3 stop cleans - 75lbs

WOD: 11:49
400 M Run
21 KBS 1.5/1
200 M Run
21 KBS
100 M Run
21 KBS
200 M Run
21 KBS
400 M Run


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
7/8/13 6:48 P

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07/06
WOD:
For time: 42:28
1 Mile Run
Then 5 Rds
20 Box Jumps (1st round BJ/2-5 step-ups) 20"
20 HR Push Ups
20 Abmat Sit Ups
20 KBS 1 pood
Then
100 Double Unders = 400 singles

07/08
Strength/Skill:
Deadlift - PR 170lbs

WOD
EMON for 10 minutes
2 thrusters - 65lbs
5 burpees
then:
1 minute max effort singles - 101
1 minute max effort box jumps - 13 on 20"



 Pounds lost: 9.2 
 
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6.5
9.75
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KLENARDSON Posts: 298
7/6/13 8:30 A

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07/05

Run 4 miles

 Pounds lost: 9.2 
 
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OFGREENGABLES's Photo OFGREENGABLES Posts: 514
7/5/13 6:39 P

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today was 21-15-9 kb snatches (right 21, then left 21 etc), then pullups

Total SparkPoints: 52,748
 
50,000
52,499
54,999
57,499
59,999
SparkPoints Level 17
KLENARDSON Posts: 298
7/5/13 10:14 A

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07/04
WOD:

Holleyman - 37:49
30 Rdns for time:
5 Wall Balls 14lbs
3 HSPU - 2 ab mats
1 Power Clean 75lbs


 Pounds lost: 9.2 
 
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3.25
6.5
9.75
13
KLENARDSON Posts: 298
7/3/13 7:03 P

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07/03
Strength/Skill:
Sumo Deadlift
2x55lbs
2x75lbs
12x95lbs

WOD: ~10min
5 Rds for time:
12 Deadlifts 105lbs
20 Ring Rows & 4 Rope Progressions



 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
7/2/13 7:48 P

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07/02
Strength/skill:
Pressing Snatch Balance
35lbsx5
45lbsx3

WOD: 7 Rounds +10 Ring Rows+180' OHC+10 Sit Ups
10 Rnds for time of:
10 Ring Rows
180' OHC 25lbs
10 Sit-ups
180' OHC
10 Push-ups
180' OHC
10 Squats
180' OHC


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
7/1/13 7:49 P

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06/30
Run 2.5miles
Walk 2miles

07/01
Plate workout - 2x20x25lbs

Strength/skill:
Rear Push Jerk
35lbs x 2
55lbs x 1
65lbs x 1
75lbs x 3
85lbs x 1
90lbs x 1

WOD: 9:34
4 Rds
7 Burpees
14 KBS 1pood
200 M Run


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/30/13 8:58 A

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06/29
Mudathon - 1:17min

 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
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KLENARDSON Posts: 298
6/28/13 8:49 A

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06/28 - Rest day - Mudathon tomorrow!!

 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
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KLENARDSON Posts: 298
6/27/13 8:08 P

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06/26
Strength/Skill:
Shoulder Press 3x9x55
(60% - 1RM)

WOD: 15:15
30 Pull-ups = Ring Rows
10 Wall balls 14lbs @10 Target
25 RR
15 Wall Balls
20 RR
20 Wall Balls
15 RR
25 Wall Balls
10 RR
30 Wall Balls

06/27
Warm-up:
Strength/Skill: Snatch Complex - 35lb bar
power snatch / snatch balance / OHS

WOD:
25 Min AMRAP
10 Hang Power Cleans 55lbs
200 M Run
20 Abmat Sit ups
200 M Run


Edited by: KLENARDSON at: 6/27/2013 (20:10)
 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
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KLENARDSON Posts: 298
6/25/13 7:07 P

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06/25
Cybex Elliptical 20min ~1.30miles

Strength/Skill:
3 Position Power Cleans
1x55lbs
7x65lbs
1x75lbs

WOD:
4 rds for time - 20min time cap
200 singles
20 Burpees
20 GHD Sit-ups
3 rounds + 97 singles

 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/24/13 7:31 P

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06/24
Strength/Skill:
Box Squat 12x2 - 2@35lbs, 4@55lbs, 2@65lbs, 4@55lbs
Band Good Mornings - purple band

WOD: 4 rounds + 10 PP + 10 BJ
15 Min AMRAP
10 Push Press 65lbs
10 Box Jumps 20"
200 M Sprint

2 Sled pulls (100, 145)
60 Flutter kicks x3
30s Plank x3


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/21/13 10:41 A

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06/21

Strength/Skill:
Shoulder press - 45% to 85% of 1RM - new 1RM of 75lbs

WOD:
12 Min AMRAP
10 Med Ball Sit-ups - 14lbs
10 HSPU


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/20/13 9:15 P

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06/20
Strength/Skill:
Snatch balance - 10x1x35lbs

WOD:
30min time cap - 3 rounds, 400m run, 30 bj, 13 wb
Kelly
5 Rounds
400 M Run
30 Box Jumps 20"
30 Wallballs 14lbs - 10 Ft


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/19/13 8:06 P

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06/19
Strength/Skill:
1RM Squat Clean = 85lbs

WOD:
10 Min AMRAP
15 KBS 1pood
5 strict K2E

100 Band Good Mornings - lt. blue band

 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/18/13 12:56 P

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06/18

Run 5K ~30min

 Pounds lost: 9.2 
 
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6.5
9.75
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KLENARDSON Posts: 298
6/17/13 7:08 P

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06/07

Strength/Skill:
Bench press (wide, regular, narrow grips)
9x3 @ 60% 1RM - 65lbs


WODs:
Grace
30 Clean & Jerks - 65lbs - 4:16

Isabel
30 Snatches - 55lbs - 3:36


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/16/13 2:03 P

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06/16

2 mile run - ~20min

 Pounds lost: 9.2 
 
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3.25
6.5
9.75
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KLENARDSON Posts: 298
6/15/13 12:21 P

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06/15

WOD: 2013 CrossFit Regional Event 4

25 Min Time cap
100 Wallballs 14lbs
100 Ring rows
100 Air squats
54 1 arm alternating Snatch 25

+ ~2min for finish 46 arm snatches


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
6/15/13 2:58 A

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WOD: Partner WOD #40 Sandbag
100 Partner sandbag passes
100 Floor Presses
100 Squats (back or shoulder)
100 sit ups

RULES:
Someone must be working at all times
Only 1 team member can be working at a time
Sandbag cannot touch the floor

25:59.6

I also did 100 #60 Partner tosses with one of my athletes that got stuck at work, this was originally a team WOD with 150 of each.

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
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6/14/13 2:47 A

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Wednesday:

Core:

30/30 x3
Hollow Rocks
Superman
Dead Bugs
Figure 8′s 20/15
Around the World 20/15

15/15 x3
Low Planks
Evil Wheel
Flutter Kicks
Bicycle Kicks
Halos 20/15

WOD: Monkey Claw 35kb

1min work/1min rest- 10min
30 KB swings EMOTM or penalties accrue

No penalties

Today:

WOD: 2rds #60
Right shoulder clean, 6 squats, drop bag
Left Shoulder clean, 6 squats, drop bag
Clean to chest, 10 squats, 10 good mornings
Roll bag to back, 10 squats
25 calf raises
12 squats
Sandbag carry 1/2 Gasser

11:52

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
KLENARDSON Posts: 298
6/13/13 6:43 P

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06/13
Strength/Skill:
Snatch Balance 10x2
35lbs, 40lbs, 45lbs, 50lbs

WOD:
2013 CrossFit Regional Event 7- 9:56
(10 Min Time Cap)

4 Rds for time
2 rope Climbs 15Ft - 20 ring rows
100Ft Sprint
4 Squat Cleans 55lbs
100Ft Sprint



 Pounds lost: 9.2 
 
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KLENARDSON Posts: 298
6/12/13 7:53 P

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06/12

walked 4 miles ~60min w/ incline

Bench w/ band - 70lbs + 30% tension = 100lbs 1RM

30 Burpees & jumping pull-ups ~5min



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6/12/13 1:55 A

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WOD: Tabata Endurance

8rds 20/10 No rest between movements
Reverse Planks
Wall Sits
V-Sits
Low Planks

Fun:
Squat Test 20/20 x5


Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
KLENARDSON Posts: 298
6/11/13 8:41 P

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06/09
Biking - 17miles - 75minutes

06/11
Skills - 8min
Every 30sec for 4min:
1 Power Snatch + 2 Behind the neck Jerks - 55lbs
Every 30sec for 4min:
2 Touch & Go Power Cleans + 1 Jerk - 65lbs

WOD-
2013 CrossFit Regional Event 6
15 Min Time Cap
100 DU - 400 singles
50 HSPU - on 30" box
40 T2B - mix of T2B and K2E
30 Shoulder to Overhead 55lbs - 17 completed
90 Waking Lunge in Front Rack - 0 completed


 Pounds lost: 9.2 
 
0
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6.5
9.75
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6/11/13 2:56 A

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I have experienced an unfathomable loss in my life and am currently incapable of functioning in most of my life so I have frozen my Crossfit membership, I will however, continue to train and workout at my box for as long as I can handle it. So far I am hanging in there.

WOD#1: 10min AMRAMP #35 KB

10 Snatch
10 Clean & Jerk
10 Press

=2 + 10 reps

WOD#2: Repeat rds/reps in less than 10min = 7:37

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
KLENARDSON Posts: 298
6/8/13 1:10 P

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06/08

WOD: 16:36
60 Sit ups
50 Box Jumps - 20"
40 Deadlifts - 10 @ 115lbs / 30 @ 85lbs
30 Ring Dips - box dips
20 KBS - 1 pood
10-Jumping Squats
5 HSPU - did 10 because I suck at these so bad
2 Rope Climbs - 6 Progressions



 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/8/13 8:02 A

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I'm so sorry - it's been a long week and my brain was tired when I sent this post. I remembered later in the day that I had already asked this. :)


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6/8/13 4:06 A

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KLENARDSON- I explained it on 5/11 originally and I answered you originally on 5/22.

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
6/8/13 3:50 A

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WOD: Dirty 30" (30min time cap) Legendary
30 reps of each movement
Step Ups
Ring Rows
Kettlebell Swings #35
Walking Lunges
Push Press 15
Squat Thrusts
Sit Ups
Knees to Elbows (K2E)
Snatch 15
Squats

17:38ish

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
6/7/13 2:02 A

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WOD: Legendary (it was the A.C.P WOD though)
KB Snatch #35

2min right
30 sec rest
2min left
30 sec rest
1min right
30sec rest
1min left
30sec rest

Must beat 5/28 by 8 reps (On that day I actually did 10min, 5min each hand instead of 5min total and went light and got a total of 97 reps so I decided my number to beat was 49)

I got 60 reps tonight

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
KLENARDSON Posts: 298
6/6/13 1:26 P

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DU practice ~ 5 min

Strength/Skill: Clean & Jerk ~ 10 min
5 @ 40% - 35lbs
5 @ 50% - 45lbs
3 @ 60% - 50lbs
5 @ 65% - 55lbs
5 @ 70% - 65lbs
4 @ 80% - 75lbs

WOD: 20:16

4 Rds for time of:
500 M row
10 OHS @ 35lbs
30 DU - 2 Rds of tuck jumps / 2 Rnds of singles (120)


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/6/13 12:34 P

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Phoenix -

What does 'legendary' mean?

 Pounds lost: 9.2 
 
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6/6/13 1:30 A

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WOD: Beat the Clock Legendary
5min wall sits (rest as needed)
25 squats
25 Step Ups
25 Renegade Rows 15

RULES-
@2min run 1/4 gasser
@5min run 1/2 gasser
@10min run 1 gasser
@15min run 2 gassers
@20min run 3 gassers
@25min run 4gassers

I only have myself to blame for this one, we ran this one last week, but I didn't do it so I figured I would do it today as I had already done "Goodbye Arms." It took my athletes just under 15min, so they never had to do 2 gassers, I was fast enough to never have to do one! I designed it so you would for sure be interrupted twice no matter what at 2min and 5min since the wall sits would take you past that time, those are awful by the way! I finished with 27 sec before I would need to run again.

After that we went to Home Depot and I got 120lbs of sand bags that I carried, on my shoulders most of the way back to the register.

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
6/5/13 1:13 A

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Friday: Legendary

WOD: "Legendary 3100" team WOD

Begin with
164lb (all of the plates) split between the team farmer carry gasser

Split reps between members as see fit, all members must do at least 1 rep of each movement, someone must be working at all times, there is a 31min time cap, for every 31sec over the team will accrue burpees/squat thrusts to be doled out as seen fit.
100 Push ups
200 Sit ups
200 Squats
100 Burpees/Squat Thrusts
100 Dips
100 Jackknife push ups
100 DB thrusters
200 DB Push Press
100 DB Strict Press
200 Renegade Row
100 Goblet Squat
100 Weighted OH lunge
100 Floor Press
100 Deadlift
200 Kettlebell Swing
200 Ring Row
200 Russian Twists
200 Single Jump Ropes
100 Box Jump
100 Bench
100 Sumo DLHP
200 Wipers

In addition, each member must complete
31sec Cross stand
31 sec Wall sit
31 sec Evil Wheels
1 Turkish Get Up

We got 1,114 reps done- I finished 1 of each and over 400 reps in general.

Monday: Legendary

WOD#1: 5:20
25 Box Jumps/ Step Ups
30 sec KB rack 20/15
25 Thrusters 15/10
30 sec KB rack 20/15
25 Sit Ups
30 sec KB rack 20/15
25 Ring Rows
30 sec KB rack 20/15

WOD#2: Repeat above but beat your original time, for every 8 sec over you will accrue a penalty. 4:53

Tuesday: A.C.P

SWOD: Bench
67.5%= 75lbs 10x3 max= 7

WOD: 10rds
1/2 gasser
5 pull ups (2 bands)
5 dips

I sadly do not know my time, the new coach accidently reset my clock while I was running and I had started on an odd number, I was over 15 minutes but no clue other than that. Maybe 19? My BodyBugg said I had vigorous activity for that long.

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
KLENARDSON Posts: 298
6/4/13 7:51 P

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06/04

Strength/Skill:
2 Snatches EMOM 5min @ 80% - 35# = 10
2 min Snatches ME @ 35# = 13

WOD:

For total reps: NOT RX - 364 total reps
2 min ME Row for calories
Rest 1 minute
2 min ME KBS - 1pood
Rest 1 minute
2 min ME wall balls - 14#
Rest 1 minute
2 min ME sit-ups
Rest 1 minute
2 min ME double unders - singles
Rest 1 minute
2 min ME ring dips - box dips
Rest 1 minute
2 min ME calorie row


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
KLENARDSON Posts: 298
6/3/13 7:28 P

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06/03
Strength/Skill: Floor Press - 60lbs 9X3

WOD:

4 Rds for time - 15:14
400 M Run
10 Push Presses 65lbs



 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
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KLENARDSON Posts: 298
5/31/13 7:05 P

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05/31
Skills - Deadlift w/ Bands
10x2 w/ black bands
5x2x55
5x2x75

100 Good Mornings w/ red band

WOD - 19:30
Back Squat at 65lbs
1, 3, 5, 7, 9, 11, 13, 15, 17 19
Push Ups
20, 18, 16, 14, 12, 10, 8, 6, 4, 2


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
13
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Fitness Minutes: (68,792)
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5/31/13 2:53 A

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Skill:
Turkish Get Ups
10 Each Arm #18

WOD: A.C.P
21-15-9
Deadlift (55% 1rm) 75lbs
K2E
=5:26

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
SKINNYINMYHEAD's Photo SKINNYINMYHEAD Posts: 2,159
5/30/13 8:24 A

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1 round of Nancy 500m row and 65lb overhead squats (my first time)...
then 2 rounds 500m row and 15 20lb ball slams

felt very odd squatting with weight overhead and will take me a while to get it down.. but I enjoyed the movement!

Unbroken
Annie
(Oklahoma)

**There will be a day when I can no longer do this. Today is not that day.
**The only person who can beat me is me...and I'm pretty sure I can take her.

sites.google.com/site/sassyshamrocks
heriffs/


BLC 25 Starting weight 215
BLC 25 Goal weight 190lbs!


RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
5/29/13 11:55 P

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WOD: "Goodbye Arms" Legendary
6rds 20# DBs

8 Snatch
10 Renegade Rows
8 Push Press
18 Floor Press
= 14:21.9

WOD: Tabata A.C.P
8rdsx4 (1min rack hold #35s in between tabatas)

Ropes Slam
Sit Ups
Airdyne
Dueling Ropes

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
KLENARDSON Posts: 298
5/29/13 7:51 P

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05/29

Strength/Skill:
Shoulder Press
5 @ 40% - 35lbs
5 @ 50% - 45lbs
3 @ 60% - 50lbs
3 @ 70% - 55lbs
3 @ 80% - 60lbs
ME @90% - 70lbs (2 presses)

WOD: 10min
Min AMRAP - 2 rounds + 4 dips
6 Snatches @ 45lbs
6 Dips w/ band
Rest 1 Min
3 Min AMRAP - unknown rounds
6 Push Ups
6 T2b
Rest 1 Min
3 min ME Tuck Jumps - ?? number


 Pounds lost: 9.2 
 
0
3.25
6.5
9.75
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SKINNYINMYHEAD's Photo SKINNYINMYHEAD Posts: 2,159
5/29/13 8:39 A

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5/24
Scaled Loredo in honor of U.S. Army Staff Sergeant Edwardo Loredo:
6 air squats, 6 push-ups, 6 lunges (subbed kettlebells due to foot), and 6 burpees x 6 rounds with 30 minute limit

5/27 Memorial Day
Scaled Murph in honor of Lt. Michael P. Murphy who was a true hero!
400m run 5 rounds of 15 squats, 10 push-ups, 5 ring rows, 400m row - 28 minutes

5/28
Learned to Clean
18 rounds EMOM 3 65lb Cleans
Way cool!! Loved them!

Unbroken
Annie
(Oklahoma)

**There will be a day when I can no longer do this. Today is not that day.
**The only person who can beat me is me...and I'm pretty sure I can take her.

sites.google.com/site/sassyshamrocks
heriffs/


BLC 25 Starting weight 215
BLC 25 Goal weight 190lbs!


RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (51,814)
Fitness Minutes: (68,792)
Posts: 1,183
5/29/13 12:41 A

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WOD: A.C.P
10rds
10 Hollow Rocks
10 KB Swings #35
6 cal Airdyne

=12:08

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
KLENARDSON Posts: 298
5/28/13 7:59 P

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05/28
Skills
Back Jerk
2x35lbs warm up
4x55lbs
4x75lbs

WOD
Rowing - rest 1:1
1500m - 7:15
1000m - 4:40
500m - 2:17
250m - 1:01


 Pounds lost: 9.2 
 
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KLENARDSON Posts: 298
5/28/13 9:33 A

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That's an awesome time - especially w/ an injury!

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5/28/13 1:03 A

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"Murph"- 1:01:03

I was hoping to break an hour, but for it being my first time and doing 300 squats and running 2 miles on a bad knee I'm gonna call that good. The rest sucked too, but not as bad as that last run.

This is my only WOD in 2 years to take longer than an hour.

Edited by: RISENPHOENIX at: 5/29/2013 (00:43)
Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
KLENARDSON Posts: 298
5/27/13 12:32 P

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05/27

run 5k ~33min

 Pounds lost: 9.2 
 
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PJBONARRIGO's Photo PJBONARRIGO SparkPoints: (84,818)
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5/26/13 10:09 P

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Small group did it Saturday- me included.

Fall down six times- get up seven :-)


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5/26/13 9:52 P

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PJBONARRIGO- Why didn't you do Murph tomorrow with the rest of the crossfit world?

Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24):

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 15.6 
 
0
23
46
69
92
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