1. Conditioning – Nicole
20 min AMRAP
- 400m Run
- As many pull-ups as possible
Result: 62
- 16
- 16
- 15
- 15
My Fitness Log
This is a fairly complete log of my fitness training. I try to keep a record of most of my workouts. I like to look back on past performance, and also repeat old workouts again.
It's also helpful to tag workouts with the movements in them so I can quickly refer back to previous results.
Sunny Lift Session
1. Conditioning
1 mile run (warmup)
2. Barbell Work
7 x squat clean complex:
- 1 x high hang squat clean
- 1 x hang squat clean
- 1 x squat clean
Result: 135, 155, 155, 155, 155, 155, 155
Felt good on these, also gassed. This was supposed to be on the minute, but G was outside so I had to keep helping him with stuff.
3. Back Squat
3-3-3
- 185
- 225
- 225
Was supposed to do something else. Ran out of time and way distracted helping G play with stuff. Yay family life!!!
Overall it was good to be back on the barbell. Really need to stay on top of strength stuff. Super hard right now with the newborn and business stuff, but I can’t complain!
CrossFit Games 17.3
1. Conditioning / Warm Up
1 mile run
2. CrossFit Games 17.3
Result:
- 3 Rounds + 7 CTB pull-ups (20 seconds remaining until 8:00)
Felt good about this. CTB felt better than expected. I can’t remember the last time I’ve done either of these movements, so completion is a win!
Helen Rx
1. Conditioning / Warm-Up
1.25 mile run
2. Helen Rx
21, 15, 9
- 400m run
- 21 KB swings [24 Kg]
- 12 pull-ups
Time: 16:11
Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.
1400s
1. Conditioning
2400m run.
2. 1400s
10 rounds
- 10 sit ups
- 10 push-ups
- 10 air squats
Time: 11:23
3. Buy Out
1600m run
Deadlift + Box Jump Metcon
1. Strength
Strict Press: 5-5-5
95-95-95
Need to do this more often. Glad to put in some reps, but it felt heavier than it should have.
2. Conditioning
21-15-9
- Deadlift [185]
- Box Jump [24″]
Time: 7:11
I pushed myself hard on this and I’m pumped with my finish. I haven’t been on the barbell in weeks, maybe months and wanted to get in some deadlifts and start getting my strength back.
Three months ago I did this same wod 30 seconds slower (but with a 20″ box jump) so I’m fired up to beat it. And in 2015 I did this exact same wod in 6:48 (here). I was doing a lot of CompTrain wods then so my strength was way up, and I was still only 20 seconds slower.
Great day!
OHS plus Box Jump Over AMRAP
1. Strength
Front Squat: 3-3-3-3
- 205
- 205
- 205
- 205
Felt pretty good. Really need to get back to strength stuff again.
2.) Conditioning
10 minute AMRAP
- (2, 4, 6…) Overhead Squats [75]
- (2, 4, 6…) Box Jump Overs [20″]
Start with 2 reps each, increase by 2 reps each round.
Result:
- Completed round of 12
- Plus 14 OHS
- Plus 8 box jump-overs
Wow, that was way better than the last two times I did this (Aug 2016, Oct 2015) . Felt good too. I didn’t take any in-round breaks until late in the round of 10s. Pacing felt good. Cardio felt good. OHS even felt good and I did them all unbroken which surprised me.
Two big differences between this time and the previous times:
- I weigh about 188 (vs 195+)
- It was 55 outside instead of 100+
Running Christine
1.) Strength
Front Squat: 3-3-3-3
- 205 across
Felt good, but also like I haven’t lifted heavy in forever… which is true.
2.) Conditioning
“Running Christine” (because I don’t have a rower)
3 Rounds:
- 400m run
- 12 Deadlifts [185] (bodyweight is currently 195 though)
- 21 Box Jumps [20″]
TIME = 16:37
A bit slower than last time, but pleased with the pace. Running felt good. Deadlift felt heavy. Box jumps felt slow but I kept them moving.
Small DT
I wanted to put some weights on the bar since I haven’t done that type of WOD in a while. This will do…
1. Conditioning
1 Mile Run (warmup).
2. Barbell Conditioning
4 Rounds:
- 12 Deadlifts [115]
- 9 Hang Power Cleans [115]
- 6 Push Jerk [115]
Time: 9:09
This was fun. I was gassed, but pleased with my pacing and results. ESPECIALLY since I haven’t done any weights at all for a long time. Beat my time from last year too (this wod)!
The 1400s
1. Warm Up:
1 1/4 mile run
2. Conditioning:
10 Rounds:
- 10 sit ups
- 10 push ups
- 10 air squats
Time: 12:12
3. Cool Down:
1/2 mile run
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