Author Archive

4/19-Mt. Shasta fitness center

3 set max strict pull-ups
20/12/11

21-15-9
Burpees
Pull-up
Deadlift(65%), #275
-10:32

100 shoulder tap push-ups
-4:27

*I felt like I got smoked today!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

40 seat box jumps

http://www.youtube.com/watch?v=8DYF351Xf1M

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

4/18

Bench press-#135
35/13/
*strong like ox first round, weak as crap the 2nd:)

Max back squats-#170
22/20/

Amrap 10 minutes
5 clean and jerks(#135)
10 bench dips
15 air squats
Score: 8 rounds

40 seated box jumps(25)
3:34

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

4/4-4/9

Monday
Back squat
5,5,5+
205/230/250(18)

5 rounds
1 power clean, 150
1 front squat
1 push press
1 back squat
1 rack jerk
1 round of "cindy"
4:45

10 wall walks
1:01

Tuesday
Max hspu x 3
17/17/17

5 rounds
10 wb
10 bj
200m run
10 kb swing
10 l. Burpee
16:22

Wednesday
WOD 11.3
Amrap 5 min
Squat clean, 165
Push jerk, 165
19 rounds+ 1 squat clean

Thursday
3 rounds
800m run
50 back ext.(Ghd)
30 toes to bar
20:46

Friday
WOD 11.3
25 rounds

Saturday
Team Wod
21:23

Great week!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/28-4/3

Monday-3/28
Push press: 5,5,5+
155/170/175

Amrap 15min
10 deadlift(205)
10 wallballs
10 box jump
10 burpee
Rounds: 6 rounds, 10 dl, 6 wb

Max plank: 3x
3:00/1:30/2:00

Tuesday-3/29
Front squat: 5,5,5+
185/205/225×3

25 pull-ups
15 power cleans(135)
200m run
20 pull-ups
12 power cleans
400m run
10 pull-ups
9 power cleans
600m run
Time-10:43

50 Lateral Burpees
Time-3:17

Wednesday-3/30
WOD 11.2
Amrap 15 minutes
9 deadlift(155)
12 push-ups
15 box jumps
Rounds-11rd, 2 bj(419)

Thursday-3/30
Rest Day

Friday-4/1
WOD 11.2
405

Saturday-4/2
Rest day

Sunday-4/3
Ohs(125)
6-9-12-15-18
Toes to bar
Time-14:09

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/22-24

Tuesday
Back squat
5,5,5+
205/225/250 x 13

2 rounds:
20 back squats(170)
40 lunges
60 kb swing(70)
13:35

40yd single leg jumps
.28s

Thursday
WOD# 1
Amrap 10min
30 double unders
15 power snatches(75)
7rd 30 double unders, 2 p.snatch.

Friday
Max tire flips jump thrus (400+)
3 x 60s rest
7/7/7

3 rounds:
400m run
21 kb thrusters(44)
12 hspu
25:45

100 push-ups
2:40

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/20 and 3/21

Monday
1) 1600m run
5:56

B. 100 OHS(95), 5 lateral burpees when bar drops below clavical
9:53
*first set I connected 30 reps. My goal was sub 10:00. For some reason I thought I could pull off 50 reps for the 1st set. Nope:)

2) 100 double unders
1:01

Tuesday
1) Bench press max (20 minute cap)
#245
*attempted 250 but a no go

B.
10……..5……….1
Thrusters(95)
Push-ups
Burpee blaster
14:42
*thrusters were the gasser but it was the burpee blaster that took most of the time. The push-ups just were exhausting.

2. 100 abmat sit-ups
3:01

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Last weeks training

Monday
4 x 800m run
2:53/2:55/2:52

A)
5 rounds of:
5 wall climbs
10 toe to bar
20 box jumps(24")
Time-11:09

B)
5 rounds:
50 air squats
7 hspu
10 burpees
Time-11:02

Tuesday
18-15-12
Deadlift, #95
Hang power clean,#95
Push press,#95
Time-4:32

Wednesday
WOD. #1
Amrap 10 min
30 double unders
15 power snatches, #75
Rounds-6rd, 30 double unders+  8 pws

Thursday
Rest Day

Friday
WOD# 1
Amrap 10 min
30 double unders
15 power snatches
Rounds-7

Saturday
Rest Day
*shoulder sore(right)

Sunday
A)
4 rounds
5 muscle-ups
15 wallballs
250m row
Time-10:15

B)
4 x handstand walk, 20'

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/10

a.m. WOD
EWOD
21-15-9
Hang Power Snatch, #95
Box Jump, 25″
True Push-ups
*first time I used more than a 20″ box and I connected at least 10+ at a time.  The snatch felt good, it’s burned after 10 reps but I just kept in my hands.

p.m. WOD
“Tabata Thursday”
20:10 x 8 rounds
Push-ups
Sit-ups
Chin-ups
Mountain Climbers
total score-501 reps

3/9

Double Unders
3 x 60 seconds
98/104/105

400m run
3 rounds of: 3 front squats + 1 push jerk, #185
200m run
2 rounds of: 3 front squats + 1 push jerk, #185
200m run
1 rounds of: 3 front squats + 1 push jerk, #185
time-11:53