Workout Posts - Katie Cappuccio - beyond the whiteboard

Katie Cappuccio
CrossFit Kinnick 670 Sessions

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Katie Cappuccio CrossFit Kinnick
1022m before class

Row 1 km TT : 4 mins 50 secs | Not Rx'd 2 secs | Not Rx'd

Interval Row, 1 km | 4:50

Comment · 0 Comments · May 15, 2013
Katie Cappuccio CrossFit Kinnick
more modification. strict c2b pull-ups w/purple band.

"FGB Style" - Chest-to-bar Pull-ups, Bar Dips, Toes To Bars and Overhead Walking Lunges : 120 reps | 40, 40, and 40 reps | Not Rx'd 6 reps

3 rounds, 30 secs per station: Pull Up, Strict Chest To Bar Push-up Hollow Rock Db Overhead Walking Lunge (One Arm R), 20 lbs

Comment · 0 Comments · May 15, 2013
Katie Cappuccio CrossFit Kinnick
WOOHOO!!! Got TWO hspu w/just an ab-mat. They weren't very pretty but I did them. Got my knees lower than ever before & kipped as big as I could. Definitely pleased with my improvements over the past few weeks. Gonna get better at these soon. Can't wait for the next WOD w/hspu!!!

Handstand Push Up - Ab Mats : Max Set : 2 reps | Rx'd

Sets Handstand Push Up - Ab Mat | 2 reps

Comment · 0 Comments · May 15, 2013
Katie Cappuccio CrossFit Kinnick
all i can say is modify, modify, modify. 20# dumbbell push press w/right arm instead of push press. 20# dumbbell power snatch w/right arm instead of power snatch. 10 strict pull-ups instead of 20 kipping pull-ups. box jumps were slow & steady. pull-ups were strong. burpees. what are burpees? we haven't done them in forever. almost forgot how. :-)

Chipper: 800 m, Push Press, Box Jumps and 3 more : 13 mins 38 secs | Not Rx'd

Run, 800 m 50 Dumbbell Push Press (Right Arm)s, 20 lbs 40 Box Jumps, 20 in 30 Dumbbell Power Snatch (one arm - R)s, 20 lbs 10 Strict Pull-ups 10 Burpees

Comment · 0 Comments · May 15, 2013
Katie Cappuccio CrossFit Kinnick
before class 1016m

Row 1 km TT : 4 mins 52 secs | Rx'd 0 secs

Interval Row, 1 km | 4:52

Comment · 0 Comments · May 15, 2013
Katie Cappuccio CrossFit Kinnick
sit ups are good.

"Tabata" - Sit-up (standard)s : 8 x 20 secs / 10 secs : 13 reps | 13 | Rx'd 1 reps

Tabata Sit-up (standard)

Comment · 0 Comments · May 14, 2013
Katie Cappuccio CrossFit Kinnick
looks like day 2 is going to be my go to day for warm up.

"FGB Style" - Pull Up (Strict)s, Push Up (Rings)s, Hollow Rocks and Box Jumps : 90 reps | 30, 30, and 30 reps | Rx'd -15 reps | Rx'd

3 rounds, 30 secs per station: Pull Up (Strict) Push Up (Rings) Hollow Rock Box Jump, 24 in

Comment · 0 Comments · May 14, 2013
Katie Cappuccio CrossFit Kinnick
1st day of shoulder modification & there's an EMOM for my most favorite movement...split jerk . :-/ did right arm dumbbell split jerks instead.

EMOM for 10 min of: Split Jerk x 3 : 1320 lbs | 25 lbs (3), 30 lbs (3), 30 lbs (3), 40 lbs (3), 45 lbs (3), 45 lbs (3), 45 lbs (3), 45 lbs (3), 45 lbs (3), 45 lbs (3), and 45 lbs (3) | Not Rx'd -1485 lbs | Not Rx'd

3 1 Arm Dumbbell Split Jerks 25 lbs 1 min 3 1 Arm Dumbbell Split Jerks 30 lbs 1 min 3 1 Arm Dumbbell Split Jerks 30 lbs 1 min 3 1 Arm Dumbbell Split Jerks 40 lbs 1 min 3 1 Arm Dumbbell Split Jerks 45 lbs 1 min 3 1 Arm Dumbbell Split Jerks 45 lbs 1 min 3 1 Arm Dumbbell Split Jerks 45 lbs 1 min 3 1 Arm Dumbbell Split Jerks 45 lbs 1 min 3 1 Arm Dumbbell Split Jerks 45 lbs 1 min 3 1 Arm Dumbbell Split Jerks 45 lbs 1 min 3 1 Arm Dumbbell Split Jerks 45 lbs 1 min

Comment · 0 Comments · May 14, 2013
Katie Cappuccio CrossFit Kinnick
Today I did 4 reps: 1 w/6 carpets, 1 w/5, 1 w/4 AND 1 with THREE carpets!! That's a huge improvement. Big kip. I'll be using just an ab-mat soon enough.

Handstand Push-up (assisted)s : Max Set : 4 reps | Not Rx'd -1 reps

Sets Handstand Push-up (assisted) | 4 reps

Comment · 0 Comments · May 13, 2013
Katie Cappuccio CrossFit Kinnick
Pushed myself! Most reps I've ever gotten on day 1. Super stoked.

"FGB Style" - Pull-ups, Push-ups, AbMat Sit-ups and Air Squats : 144 reps | 48, 48, and 48 reps | Rx'd 39 reps

3 rounds, 30 secs per station: Pull-up Push-up AbMat Sit-up Air Squat

Comment · 0 Comments · May 13, 2013
Katie Cappuccio CrossFit Kinnick
Went up in weight. Actually felt pretty good. Definitively getting stronger.

Behind The Neck Push Press 4x10 : 1600 lbs | Rx'd 200 lbs

Sets 10 Behind The Neck Push Press | 40 lbs 10 Behind The Neck Push Press | 40 lbs 10 Behind The Neck Push Press | 40 lbs 10 Behind The Neck Push Press | 40 lbs

Comment · 0 Comments · May 13, 2013
Katie Cappuccio CrossFit Kinnick
It was hot...even at 8 am!! Was trying to keep up with Kristie.

3x AMRAP 4 mins: 100 m, Power Cleans, Toes-to-bars and Jumping Alternating Lunges : 7.417 rounds | Rx'd

3x 4:00 AMRAP: Run, 100 m 3 Power Cleans, 105 lbs 6 Toes-to-bars 9 Jumping Alternating Lunges Resting 1 min in between each AMRAP.

Comment · 0 Comments · May 13, 2013
Katie Cappuccio CrossFit Kinnick
jeremy would be proud! strung 3 c2b pull-ups together each round! :-) bench dip w/elevated feet instead of bar dips. hollow rock instead of t2b. 45#walking lunges like kristie.

"FGB Style" - Chest-to-bar Pull-ups, Bar Dips, Toes To Bars and Overhead Walking Lunges : 114 reps | 38, 38, and 38 reps | Not Rx'd 30 reps

3 rounds, 30 secs per station: Chest-to-bar Pull-up Bar Dip Toes To Bar Overhead Walking Lunge, 45 lbs

Comment · 0 Comments · May 09, 2013
Katie Cappuccio CrossFit Kinnick
1022m. did this after class while chatting w/jacob.

Row 1 km TT : 4 mins 52 secs | Rx'd 3 secs

Interval Row, 1 km | 4:52

Comment · 0 Comments · May 09, 2013
Katie Cappuccio CrossFit Kinnick
will add weight next time.

Behind The Neck Push Press 4x10 : 1400 lbs | Rx'd 0 lbs

Sets 10 Behind The Neck Push Press | 35 lbs 10 Behind The Neck Push Press | 35 lbs 10 Behind The Neck Push Press | 35 lbs 10 Behind The Neck Push Press | 35 lbs

Comment · 0 Comments · May 09, 2013
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