Monthly Archives: February 2013




Deadlift 3-3-3-3-3


12 minute amrap of
10 ring dips
10 air squats
10 shoulder to overhead (95#)

Scaling: , banded ring dips, 55#

Score: 6+5

Holy triceps, Batman! I was DYING for a full week after this WOD. Those ring dips got me for sure.




Strength: Front squat 4×4 heavy

Did 135# & it was heavy but felt pretty good.


5 rounds

  • 7 SDHP 95/65
  • 14 push press 95/65
  • 21 double unders

Scaling: Did 3 rounds RX weight, then had to drop to 55#. Did DU attempts.

Score: 18:04

OMG, this one was a total killer. I shouldn’t have started with the RX weight. I was already feeling a little shaky from the front squats, plus I didn’t fuel well today. I did eat a healthy lunch, but I didn’t eat enough. I was starving an hour or two before the WOD, but didn’t have anything to snack on. I was the last one to finish and it sucked. Folks who had already finished kept walking by me, putting away equipment & just socializing. Several times I had to stop focus on my DUs just so I could avoid hitting anyone with my rope. But more than that it just made me painfully aware how slow I was going. After I finally finished I went outside & just started bawling. It was really frustrating. The take-away here is that I have to practice my double unders every. single. day. There’s no way around it.


2/11/13: Strength – Power Clean 5, 5, 3, 3, 1, 1 (increase weight with each set… this isn’t a max)
Well, this wasn’t supposed to be a max, but by the time we got to the 1s, I’d already loaded the bar with my previous max of 115, so we kept going and I ended up with 125#!! This made me so happy, since I had tried SO hard to clean 120# when we maxed recently and failed over & over.

WOD – 8 minute AMRAP

3 Power Cleans (135/95) 3 Toes to Bar
6 PC 6 TTB
9 PC 9 TTB
12 PC 12 TTB
(if you complete start back at 3 PC)
Scaling: 75#, leg raises for about 2/3 of the TTB
Score: I made it through one full round, then 3 of each, for a total of 66. Not too bad.



Strength: 5×3 back squat

WOD: 5 rounds of

  • 10 deadlifts 165/115
  • 10 knees to elbow
  • 2 clean and jerks 165/115

* Note* each athlete will use the same barbell and same weight for DL and C&J

Scaling: 75#, leg raises

Score: 8:58

I didn’t love this WOD because the deadlift weight was so darn light. I could have probably gone a little heavier on my bar because the C&Js weren’t terribly difficult. The knees to elbows really slowed me down because I couldn’t hang onto the bar. I need to get that kp down for sure.




1RM Snatch (30 minutes to establish)

Score: 85# I was SO CLOSE to getting 90# but just couldn’t get it up overhead. I’ve never done a max snatch before. Overall, I’m pretty happy with 85#.


3 rounds

  • 400m run
  • 24 jumping lunges
  • 12 plank up downs

Scaling: did the planks on my knees

Score: 12:37

OUCH! My knee was very unhappy during this WOD. Normally, my knee is unhappy AFTER the WOD, so I was a little concerned, but still did jumping lunges rather than scaling to regular lunges. Maybe I should have. The knee is sore today, but it isn’t too bad. I’ll take today off & get back at it tomorrow.





  • Thrusters (95/65)
  • Pull-ups

Scaling: 55#, green band

Score: 6:43

The last time I did Fran was in September. I used the green plus 2 orange bands & had a time of 9:06, so I took 2:23 off my time & used lighter band for pull ups! I was pretty happy with this. Hopefully the next time I do Fran, I can RX it.