2014 29 march cf open 14.5   19

1,887 Workout Posts

  • 2014 29 march cf open 14.5   19
    Holly "kona"
    May 23, 2016
    Shared with public
    First time testing heavy deadlifts in a few months.
    Sets 3 Deadlifts, 85% 1RM | 173 lbs 3 Deadlifts, 85% 1RM | 173 lbs 3 Deadlifts, 85% 1RM | 173 lbs 3 Deadlifts, 85% 1RM | 173 lbs 3 Deadlifts, 85% 1RM | 173 lbs
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    May 20, 2016
    Shared with public
    2 rds: 5 snatches 65 lb, 2 rds of Cindy, 5 snatches 65 lb, 30 wallballs 14 lb to 9' mark. Focus on proper snatch (catching under the bar and bouncing up from the squat). Still hate wallballs.
    2 rounds of: 5 Snatches, 65 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Push-ups 15 Air Squats 5 Snatches, 65 lbs 30 Wall Balls, 14 lbs
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    May 18, 2016
    Shared with public
    max rep strict pullups are tough after doing 1 and 3 each round prior. 5 lb heavier on the push press than the last time we did something like this. but this time from the rack instead of the ground.
    1 Push Press 78 lbs 1 Strict Pull-up 3 Push Press 78 lbs 3 Strict Pull-ups 9 Push Press 78 lbs 3 Strict Pull-ups Rests 2 mins 1 Push Press 78 lbs 1 Strict Pull-up 3 Push Press 78 lbs 3 Strict Pull-ups 8 Push Press 78 lbs 3 Strict Pull-ups Rests 2 mins 1 Push Press 78 lbs 1 Strict Pull-up 3 Push Press 78 lbs 3 Strict Pull-ups 8 Push Press 78 lbs 2 Strict Pull-ups Rests 2 mins 1 Push Press 78 lbs 1 Strict Pull-up 3 Push Press 78 lbs 3 Strict Pull-ups 7 Push Press 78 lbs 2 Strict Pull-ups Rests 2 mins 1 Push Press 78 lbs 1 Strict Pull-up 3 Push Press 78 lbs 3 Strict Pull-ups 9 Push Press 78 lbs 2 Strict Pull-ups Rests 2 mins
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    May 11, 2016
    Shared with public
    Slow and steady (protecting my back). Felt like a slug on the run. Did cleans in sets of 4s then 5s. T2B in sets of 3s. Done at Camp Rhino.
    Run, 800 m 50 Power Cleans, 75 lbs 30 Toes-to-bars
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    May 09, 2016
    Shared with public
    20 thrusters, 20 hang power cleans, 20 push jerks, 20 OH squats, 20 front squats. At the 1st min and every min do 4 burpees. Used 55 lb. Tried not to red-line my legs.
    20 Thrusters, 55 lbs 20 Hang Power Cleans, 55 lbs 20 Push Jerks, 55 lbs 20 Overhead Squats, 55 lbs 20 Front Squats, 55 lbs
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    May 06, 2016
    Shared with public
    Full Michael would have taken an hour and wrecked my back. This was a good scale for me.
    400 m Runs 25 Back Extensions 25 GHD Sit-ups
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    May 04, 2016
    Shared with public
    Scaled the weight to 67 lb so I could do full squats on the cleans (1 lift at a time, concentrating on that jump). Pushups are still my kryptonite (have to break them up). Time is total minus 4 min.
    5 rounds of: 7 Squat Cleans, 67 lbs 14 Kettlebell Swing (American)s, 12 kg 21 Push-ups Rest 1 min
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    May 02, 2016
    Shared with public
    HSPU w/1abmat (kipping). Pullups w/blue band strict. Front Squat w/82#.
    3 Front Squats 82 lbs 1 Handstand Push-up 10 L Sit Pull Ups 3 Front Squats 82 lbs 2 Handstand Push-ups 9 L Sit Pull Ups 3 Front Squats 82 lbs 3 Handstand Push-ups 8 L Sit Pull Ups 3 Front Squats 82 lbs 4 Handstand Push-ups 7 L Sit Pull Ups 3 Front Squats 82 lbs 5 Handstand Push-ups 6 L Sit Pull Ups 3 Front Squats 82 lbs 6 Handstand Push-ups 5 L Sit Pull Ups 3 Front Squats 82 lbs 7 Handstand Push-ups 4 L Sit Pull Ups 3 Front Squats 82 lbs 8 Handstand Push-ups 3 L Sit Pull Ups 3 Front Squats 82 lbs 9 Handstand Push-ups 2 L Sit Pull Ups 3 Front Squats 82 lbs 10 Handstand Push-ups 1 L Sit Pull Up
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    Apr 29, 2016
    Shared with public
    Used blue band/strict PU in 1st rd, then removed band & did kipping PU in 2nd & 3rd rd. Weight scaled to allow for unbroken but still challenging thrusters. Slow and steady.
    15 Thrusters, 45 lbs 15 Pull-ups 12 Thrusters, 45 lbs 12 Pull-ups 9 Thrusters, 45 lbs 9 Pull-ups Rest 3 mins 12 Thrusters, 55 lbs 12 Pull-ups 9 Thrusters, 55 lbs 9 Pull-ups 6 Thrusters, 55 lbs 6 Pull-ups Rest 3 mins 9 Thrusters, 65 lbs 9 Pull-ups 6 Thrusters, 65 lbs 6 Pull-ups 3 Thrusters, 65 lbs 3 Pull-ups
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    Apr 27, 2016
    Shared with public
    assisted strict hspu x 4 rds, then used 2 mat/1 plate for the rest.
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    Apr 27, 2016
    Shared with public
    Sets 10 Back Squats | 82 lbs 10 Back Squats | 92 lbs 10 Back Squats | 102 lbs
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    Apr 25, 2016
    Shared with public
    Was solid 5s and 4s until the end. Lost grip on the last round and end up with a dismal 2 (lowest reps) which counts as my score.
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    Apr 25, 2016
    Shared with public
    Scaled the OHS to 55 lbs (goal was unbroken, got to the 4th round then lost balance on rep 6, took 45 sec to get last 5 reps). Slow recovery of my previous self, one day at a time.
    4 rounds of: Row, 500 m 10 Overhead Squats, 55 lbs
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    Apr 22, 2016
    Shared with public
    Used 75 lb for the push presses; 1 mat + 10 lb plate for strict HSPU. Rope climbs not legless, but used them only to keep me from sliding down as my hands climbed. 10/5, 10/6, 9/5, 11/5, 11/7.
    1 Push Press 75 lbs 1 Legless Rope Climb 3 Push Press 75 lbs 3 Handstand Push-ups 10 Push Press 75 lbs 5 Knees To Elbows Rests 2 mins 1 Push Press 75 lbs 1 Legless Rope Climb 3 Push Press 75 lbs 3 Handstand Push-ups 10 Push Press 75 lbs 6 Knees To Elbows Rests 2 mins 1 Push Press 75 lbs 1 Legless Rope Climb 3 Push Press 75 lbs 3 Handstand Push-ups 9 Push Press 75 lbs 5 Knees To Elbows Rests 2 mins 1 Push Press 75 lbs 1 Legless Rope Climb 3 Push Press 75 lbs 3 Handstand Push-ups 11 Push Press 75 lbs 5 Knees To Elbows Rests 2 mins 1 Push Press 75 lbs 1 Legless Rope Climb 3 Push Press 75 lbs 3 Handstand Push-ups 11 Push Press 75 lbs 7 Knees To Elbows Rests 2 mins
  • 2014 29 march cf open 14.5   19
    Holly "kona"
    Apr 20, 2016
    Shared with public
    Light weight b/c first time back in two weeks. Protecting my back. 1st and 3rd set thrusters unbroken.
    21 Thrusters | 45 lbs 21 Pull-ups Run, 300 m 15 Thrusters | 45 lbs 15 Pull-ups Run, 300 m 9 Thrusters | 45 lbs 9 Pull-ups Run, 300 m
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