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-   -   Chp201 WOD LOG (https://board.crossfit.com/showthread.php?t=11727)

Chantelle Proia 04-04-2007 03:22 PM

scaled from brnadxmartialarts (pack)

18 pull ups: 6reg+12jump,3reg+15jump,2reg+16jump
18 ring dips: don't have rings yet so did reg. dips 16,16,18
20 back extensions on fitball
run 400m: on T-mill 1:30,1:30,1:30
Total Time: 20:08

Chantelle Proia 04-05-2007 10:41 AM

taught spin(#16)45'
power clean and jerk: 65,65,75,75,75,75,75 probably could of gone a little heavier, but I wanted to work on form since I'm fairly new to olympic weightlifting (I used to do cleans and snatches about 4 years ago --but stopped until I started CF in FEB 07)
taught step class 45' (I work in the fitness field --I am director of a corporate fitness center and I teach aerobic classes: spin, kickbox, step, weights, bootcamp, urban rebound. Plus I'm a CSCS through NSCA and I have a bachelors degree in Sports Medicine, masters degree in Fitness Management).

Chantelle Proia 04-06-2007 05:42 AM

Pack(BXMA): Complete as many rounds in 20 minutes as you can of:
30# Thrusters, 10 reps: I used 2-20# db's (which is = to 40#'s I believe)
10 Pull-ups: 6reg+4jump,4reg+6jump,1reg+9jump,the rest of the rounds all jump.

Total Rounds: 11

Hopefully some day I'll be able to do all rounds with reg pull-ups.

Chantelle Proia 04-07-2007 08:46 AM

15-12-9
Back Squats: 85,95,105
HSPU

I still have some issues with flexibility and getting low on the squat --so, I just widen my stance so I can get lower (Mark Rippetoe in "Beginning Strength" recommends this until more flexible).

Chantelle Proia 04-09-2007 06:26 AM

I did Sundays WOD today b/c I took Sunday off.

Deadlift 1-1-1-1-1-1-1

80x4, 100x2,110,110,110,110,110,110,110

after first 5 sets I did 20 sit-ups

Run: 2miles 15:10 ---
3' wu @ 7.5mph
1' 9.5mph
2' 7.5mph
1' 9.6mph
2' 7.5mph
1' 9.7mph
2' 7.5mph
1' 9.8-10mph
2' 7.5

Row: little over 2000m: 1'2:20 or less,2'2:59 or less for 4 rounds

Chantelle Proia 04-11-2007 03:16 PM

This is for yesterday 4/10/07 -- I will do the rx'd WOD on thur so I did the following instead:

Bench Press 40# 2x8
SLDL w/ROW 25# 2x8
DB pullover w/tri ext 15# 2x8
curl-squat-press 25# 2x8

taught spinning(#13) 45 minutes

wed 4/11/07 will be a rest day for me

Chantelle Proia 04-12-2007 12:00 PM

15-12-9
cleans 55# --I used a barbell (suppose to be dumbells)
dips(suppose to be on rings --don't have so did 2x dips): 24reg-6bench, 16reg-8bench, 18reg

spin(#13): 45'
step:45'

Chantelle Proia 04-13-2007 06:05 AM

5k: 24:08 on T-Mill 1%incline, 7.5-8.2mph

I took my rest day on WED

Chantelle Proia 04-17-2007 04:22 AM

41407
"CF Total"
I warmed up using 50X8 BB for each exercise
Back Squat, 1 rep: 125,135,145
Shoulder Press, 1 rep: 70,75,80
Deadlift, 1 rep: 115,135,145

Chantelle Proia 04-17-2007 04:30 AM

Monday 41507
"Cindy"

Pack(BXMA): as many rounds in 20' of:

3 pull-ups: 69 (7th round 2reg, 8th round 1reg, 9th jump = 29 reg 48 jump)
6 push-ups: 138
9 squats: 207

Total: 23 rounds

ran 2miles 15:20; 2'@7.7mph 1' 2-5%incline increased every 15" (3 rounds)

row 1600m 8:38



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