Miles:
2990 total / 0 in 2018
Goal:

2011 Goals: New Years Day River Run 5K (January) Forget the PR 25K (April) Cap City 1/2 (May) Dash For Donation 1/2 (July) Columbus Marathon (Oct)

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Becky logged 2990 miles.

Last workout almost 5 years ago. Help get them back on track!

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Entries

  1. FIT
    good Monday Olympic class

    Worked quite awhile on form for the jerk.

    Find 3RM jerk = 113 lbs

    WOD - "Can You Grace"
    2 min max clean and jerk
    Finished with 15 reps

  2. FIT
    good "Near Death Experience"

    MOBILITY:
    8-10 min

    WARM-UP
    5 min
    10 med ball squat cleans 20#
    10 med ball OH sit ups 20#
    10 med ball OH lunges 20#
    10 Russian KB swings 35#
    10 American KB swings 35#
    10 snatch KB swings 35#
    10 gob... read more

  3. FIT
    good Sunday Olympic

    10 min EMOM
    5 OHS
    (Up in weight every other round...33, 43, 53, 63 and 73 lbs)

    "Bring Sally Up"
    95 lbs for back squat

    "Thunderstruck"
    75 lb hang cleans

  4. FIT
    good Sunday WOD

    Mobility - 8-10 min

    WARM-UP
    4x half way down and back the soccer field doing jump squats
    1 min air squats
    1 min man makers
    1 min mountain climbers

    WOD:
    3 rounds
    50 OH jump ups (8" and 10 lb ... read more

  5. FIT
    Saturday Morning

    MOBILITY:
    Spent 8 minutes or so on rolling out glutes/back/shoulders with the LAX ball and doing stuff on our own

    WARM-UP:
    Down and back the entire indoor soccer field doing broad jump squats - th... read more

  6. FIT
    "Dehydrated"

    MOBILITY:
    10 minutes

    WARM-UP:
    9 min AMRAP
    10 med ball squat clean
    10 med ball OH sit ups
    10 med ball OH lunges
    10 Russian KB swings
    10 American KB swings
    10 snatch KB swings
    10 goblet squats
    max p... read more

  7. FIT
    good "Switch It Up"

    MOBILITY:
    10 minutes

    WARM-UP:
    6 min AMRAP
    10 med ball squat clean 14#
    10 med ball OH sit ups 14#
    10 med ball OH lunges 14#
    10 Russian KB swings 35#
    10 American KB swings 35#
    10 snatch KB swings 35... read more

  8. FIT
    good "Strong WOD" Olympic Lifting

    5 x 3 Stiff Leg Press (53, 63, 73, 83 and 93 lbs...only got 1 press on 93 lbs before I dropped it)
    4 x 4 Push Press (73, 83, 93 and 103 lbs)
    3 x 5 Front Squat (103, 113 and 123 lbs)
    2 x 6 Dead Lift... read more

  9. FIT
    good "Want abs? Go FAST!"

    Mobility - 10 min

    WARM-UP:
    3 min of skill - 1 skin the cat, 2 kips, 3 toes to bar, 4 OHS, 5 DU
    1 min - 10 med ball squat clean, 10 OH sit ups
    3 min of skill
    1 min of 10 Russian KB swings, 10 Ameri... read more

  10. FIT
    good "And Then"

    MOBILITY:
    10 min

    WARM-UP
    3 min
    10 med ball squat cleans
    10 med ball OH sit ups
    10 Russian KB swings
    10 American KB swings
    10 snatch KB swings
    Max push ups
    Max ring rows

    STRENGTH:
    5 minute AMRAP (... read more

  11. FIT
    Love me some new PR's!!!!

    Mobility:
    10 minutes

    Warm-Up:
    3 minutes:
    10 med ball squat cleans
    10 med ball OH sit-ups
    10 med ball OH lunges

    3 minutes:
    10 Russian KB swings
    10 American KB swings
    10 KB snatch swings
    10 goblet ... read more

  12. FIT
    good

    8 min mobility

    WARM-UP:
    1000 m row (4:02...previous best was 4:12 and I wasn't even doing my hardest today! It was just warm-up)!!

    10 med ball squat clean
    10 Russian KB
    Max Push ups
    10 OH si... read more

  13. FIT
    good "Talking Smack"

    8 min of mobility

    WARM-UP:
    3 minutes:
    10 med ball squat cleans
    10 med ball OH sit-ups
    10 med ball OH lunges

    3 minutes - 35 lb KB
    10 Russian swings
    10 American swings
    10 snatch-style swings
    10 gob... read more

  14. FIT
    "Again...SWEET!"

    Mobility - 10 minutes

    Warm-Up
    2 minutes - 14 lb med ball
    10 med ball squat cleans
    10 med ball sit-ups
    10 med ball OH lunges

    2 minutes - 35 lb KB
    10 Russian KB swings
    10 American KB swings
    10 KB s... read more

  15. FIT
    good "Hammer Head"

    Warm-Up:
    1 lap run
    1:00 lower mobility
    10 sit-ups
    10 push-ups
    1:00 lower mobility
    10 spidey lunges
    10 inch worms

    WOD - "Hammer Head"
    50 Ring rows
    40 push-ups
    30 Toes to bar
    20 Burpees
    10... read more

  16. FIT
    good "Blood In The Water"

    10 min of mobility

    Warm-Up:
    10 min EMOM
    10 push ups
    Max OHS walk (33 lbs)

    WOD - "Blood In The Water"
    2 minute AMRAP
    10 Box jumps 20"
    10 Burpee box jumps 20"

    -1 minute rest-

    ... read more

    • Michele H.
      Michele H.

      Love the CF workout terms. Wonder how they come up with them. Great work Becky!

      almost 5 years ago Like

  17. FIT
    "WOD Bait"

    Long WOD today, so we did about 10 minutes of various mobility exercises and ran 2 laps around the indoor soccer fields for our warm up and then it was right into the WOD.

    "WOD BAIT"
    7 m... read more

  18. FIT
    good "Black Jack"

    10 min mobility
    9 min warmup

    SKILL:
    Max weight on KB swings
    I got up to the 53 lb KB (which I already knew I could do, was afraid to hurt my back again going to to the next one which is 60+ lbs)

    ... read more

  19. FIT
    "Tangled Cords"

    15 minutes of mobility

    4 min warm-up:
    Max push-ups
    10 goblet squats (26 lb)
    10 hollow rocks
    2 SOTTS press (45 lb)

    WOD - "Tangled Cords"
    1-7
    Double under
    Ring dip (strict)
    Burpee (strict... read more

  20. FIT
    good

    After spending a week in Punta Cana...doing nothing by walking back and forth between the beach and the pool, eating and drinking too many frozen fruity beverages, this week was hard to get back in... read more