check.

stand on yer hand(s)

Tuesday, December 20, 2011

warm up: 2,000m row

20 wrist circles

20 pass throughs

20 burpees

skill: handstands/headstands

wod: 9-15-21

knees to elbow

paralette push ups

*200m run with 25# plate in between

12:46

freeeeeezing.

Greg Privitera, dedliffin'

Monday, December 19, 2011

warm up: 2,000m row

2 rounds

duck walk x2

walk up the wall (handstand hold) x5

wall stretch

strength: deadlift

95x5x5, 125x3, 155x2, 175x2, 195x1x1

wod: ...chipper

500m row

40 air squats

30 sit ups

20 push ups (hand released)

10 pull ups

6:11

shoulders. shoulders. shoulders. again.

Wednesday, December 14, 2011

warm up: 1000m row

tabata...

kb swings @ 12kg

burpees

strength: press... max!

30x10, 60x3, 70xf, (push press @ 70x3), 70x1, 75xf

blurggg

wod/skill

paralette push up

paralette dip

ring rows

push press @ 60#

x10, x7, x5, x3, x5, x max

+ twenty.

Tuesday, December 13, 2011

warm up: 2 rounds

250m row

10 scorpion stretches

duck walk x2

strength: back squat - max!

warm up 45x5x5 95x3, 125x2, 145x2, 165x2

working sets 180x1, 190x1, 200x1, 205x1*, 210xf

+20# pr!

skin the cat. or not.

Thursday, December 8, 2011

happy 25th birthday to my sister, brooke!

warm up: 1,000m row

3 rounds

10 renegade rows (15#)

10 scorpion stretches

10 ghd sit ups

skill work: skin the cat/jumping pull ups

wod: 5 rounds

15 goblet squat @ 24 kg (53#)

5 jumping pull ups

3 "captain p" (clean, lunge, push press @ 65#)

9:29

7.7.7.7.7.14

Wednesday, December 7, 2011

warm up: 3 rounds

250m row

10 ghd sit ups

10 wallball cleans

strength: press 5-3-1 (75%-85%-95%)

warm up 30x10, 45x10

working sets 65x5, 72.5x1xf :(, 70x1

wod: 7 rounds

7 front squats @ 65#

7 ring rows

7 hspu

7:14

tabata what?

Monday, December 5, 2011

warm up: 30:30 x 10

hollow rock

superman

strength: back squat 5-3-1 (75%-85%-95%)

warm up 45x10, 95x10, 125x5

working sets 140x5, 160x3, 175x5

wod: tabata what?

box jumps (18'')

kb swings (16kg)

v ups

renegade rows (20#)

wall balls (10#)

-clockwise : 20s on/10s off

-counterclockwise: 20s on/10s off

-clockwise : 30s on/5s off

-counterclockwise: 30s on/5s off

pick it up.

mama ricker :)

Friday, December 2, 2011

warm up: 3 rounds

10 box jumps (24'')

10 ghd or v ups

10 wall balls

10 kb deadlift @ 50#

strength: deadlift 3-3-3+ (70%-80%-90%)

warm up 95x5, 125x5

working sets 155x3, (165x2), 180x3, (190x1), 200x4

wod: 21-15-9

thrusters @ 45#

ring rows

3:40

hah.

row, row, row your erg

Thursday, December 1, 2011

warm up: 800m run

2 rounds

10 push ups

10 goblet squats @ 16kg

30s side plank/side

wod: 5,000m row (+ intermittent tasks a la sean webber)

tasks: 10 box jumps (30''), 10 push press @ 65#, 10 wall ball @ 10#

31:37.2

pwo foam rolling and handstand holds

grace.

"time."

Tuesday, November 29, 2011

warm up: run 800m

3 rounds

10 ring rows

10 v ups

10 kb swings @ 16kg

skill work/strength: clean and jerk

worked up to 90#

wod: "grace"

30 clean and jerks for time @ 95# (Rx'd weight)

6:33 **4 minute PR from 4.27.11

made me smile :)

"the journey is the reward"

-taoist saying

azz to grazz

my drummer's car.

Monday, November 28, 2011

warm up: 2 rounds

250m row

10 burpees

10 kb swings @ 16kg

10 (per side) scorpion stretch

strength: back squat 3-3-3+ (70%-80%-90%)

warm up 45x10, 95x5

working sets 130x3, 150x3, 165x6

wod: 4 rounds

200m run

21 back squats @ 75#

9:26

pwo stretching.

*i think my running is getting better, hoorayyy.

-jerk.

the lovely samantha wright from crossfit center city

Saturday, November 26, 2011

warm up: stretching

20s on : 10s off

ring rows

wall balls @ 10#

kb swings

wod: amrap 12 minutes

3 clean and jerks @ 75#

6 paralette push ups

9 box jumps @ 24''

7 rounds + 3 clean and jerks

thank·ful

Friday, November 25, 2011

warm up: 3 rounds

250m row

duck walk

walk up to a handstand/hold

strength: deadlift 5-5-5+ (65%-75%-85%)

warm up 70x10x10, 95x3

working sets 125x5, 145x5, 165x8

ghd sit up work

wod: 21-15-9

hspu (piked)

deadlift @ 145#

7:59

greasing the groove.

i want my pull up back.

rockstar sarah stahl of practically paleo in every way

eh, chief?

dinner :) nomnomnom

Tuesday, November 22, 2011

warm up:

1600m row

25 overhead walking lunges per leg @ 10#

skill work: clean and jerk

press 45x10

push press 75x7

clean and jerk 75x3, 85x3, 95x3, 100x3

wod: "the chief"

amrap 3 minutes

3 power clean @ 95#

6 push ups (hand release)

9 air squats

x 5 rounds

1.) 4 + 1 clean

2.) 3 + 7 air squats

3.) 3 + 2 squats

4.) 3 + 4 push ups

5.) 3 + 4 push ups

werk.

Monday, November 21, 2011

warm up:

7 minutes jump rope skill

3 rounds

l-sit x 30 seconds

10 kb sings @ 16 kg

handstand hold x 30 seconds

strength: back squat 5-5-5+ (65%-75%-85%)

warm up 45x10, 95x7

working sets 125x5, 135x5, 150x11

wod:

21-15-9

row for calories

burpees

7:12

MI(A)

Went to Michigan for a minute! Or, 4 days. No worries, I'm back tomorrow!

wodkillah.

he is the wodkillah

Wednesday, November 16, 2011

warm up: 3 rounds

250m row

10 push ups

10 goblet squats @ 12kg

10 ring rows

strength: strict press 5-5-5+ (40%-50%-60%)

warm up 30x10

working sets 30x5, 40x5, 50x10 (+2 push press @ 50#)

wod: 800m run, 1 minute rest

2 minutes max burpees

400m run, 1 minute rest

2 minutes max burpees

200m run, 1 minute rest

2 minutes max burpees

burpees: 32 | 29 | 33

total time: 17:45

late night.

Meghan Ramos a la Crossfit Center City

Monday, November 14, 2011

warm up:

500m row

2 rounds of...

10 air squats

10 push ups (5 regular, 5 @ knee - focus on form. hand released at bottom)

10 sit ups

10 goblet squats @ 12kg

10 ring rows

strength: back squat

warm up 45x5, 45x10, 95x5, 115x5, 135x5, 155x2

working sets 165x3x3x3

wod: amrap 10 minutes

6 ring rows

9 ground to overhead @ 65#

12 box jumps (20'')

4 rounds + 1 ground to overhead

hahaha

dedliffin'

Friday, November 11, 2011

warm up: 3 rounds

300m run

ring rows x 10

goblet squat @ 12 kg x 10

v ups x 10

strength: dead lift 5-3-1+ (75%-85%-95%)

warm up 95x5, 115x5

working sets 155x5, 175x3, 195x2

*back started to round @ 195.

wod: ladder 1, 2, 3...10, 9, 8...1

kb swings @ 16 kg

ring rows (knees bent)

9 (going down) + 5 ring rows

111111

thank you for your service <3

gymnasty.

Thursday, November 10, 2011

warm up:

800m run

tabata hollow rock/superman (alternating)

20 shoot throughs

20 ohs @ pvc

skill: handstand walks (against wall)

wod: amrap 12 minutes

4 handstand push ups (pike push ups to 20'' box)

6 sumo deadlift high pull @ 65#

8 burpees

8 rounds + 2 hspu

shoulders. shoulders. shoulders.

Tuesday, November 8, 2011

warm up: 3 rounds

250m row

10 push ups

10 goblet squats

10 sit ups

strength:

overhead squats x5 (to 5+)

warm up 15x10, 30x10

working sets 45x5, 55x5, 65x5, 75x10

wod: amrap 20 minutes

15 ohs @ 30#

10 v ups

5 ring rows (knees bent)

10 rounds + 5 ohs

post workout/on the train noms + coffee

currently making chicken curry! nomnomnom

(i keep forgetting i have to eat a lot of food now that i'm training again.)

day one.

Monday, November 7, 2011.

warm up: 3 rounds

200m run

duck walk

goblet squat @ 18# x10

push ups x 10

strength:

back squat 5-3-1(+) | 75%-85%-95%

warm up @ 45x10, 65x5

working sets 115x5, 130x3, 140x10

wod: amrap 10 minutes

7 sumo deadlift high pulls @ 75#

12 body weight squats

run 200m run + 10# plate

4 rounds + 1 sumo dead lift high pull.

welcome to my new life.

camille leblanc-bazinet

a hero of mine

hello. this is my new blog. for my new life. and my new training and food schedule. i have recently moved from philadelphia, pa to atlantic highlands, nj (home) to move to new york, ny by june of 2012. now that i have moved home i am committing to myself, my health, and my training. so here i go. i have signed up to crossfit triple threat and will be following their programs. plans and goals are as follows.

for the rest of 2011... i will be focusing on re-setting myself to a place of health. i will be training as much as i can. focusing on sleep. and eliminating alcohol (minus wine) from my life. time to clean myself up!

goals are... enhance sleep, clear my skin, ease my mind, strengthen myself up again (double body weight deadlift, bodyweight overhead squat, +15# dead hang pull up, etc.) and i want to compete. i really, really do. bring it.

i just went shopping at trader joe's and i'm all stocked up for my paleo extravaganza. wish me luck. i'm very excited to see where the road will lead me.