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Old 11-02-2011, 05:06 PM   #191
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Nov 2/11

Front Squat

135x5
155x3
165x1
170x1
175x1x1 PR

Tomorrow or Friday Again Faster Wod "Austin"
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 11-07-2011, 11:06 AM   #192
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Nov 3/11

Warm-up Deadlifts

WOD "Austin"
AMRAP 7 min
2 muscle ups
2 Deadlifts 225lbs


10 Rounds

http://www.youtube.com/watch?v=JCF_Q...eature=feedlik

Trying not to hit failure on the muscle-ups but I think I could have went harder.


Nov 4/11

Olympic Lifting day
3 hours with a coach, working on form and slowly going up in weight.
2 sets of three up to just singles

Learned A LOT!

Dec 3 first Oly lifting comp.

Nov 5 and 6 Rest
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 11-21-2011, 08:23 AM   #193
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Nov 6-11
Week before the comp, some light wods.

Nov 12 - Best of the Best Throwdown
WOD #1
Max Power Clean
190lbs!!!!!

http://www.youtube.com/watch?v=AXoVH..._order&list=UL

WOD#2
into Fran

2:53!!!!

http://www.youtube.com/watch?v=actgs..._order&list=UL

WOD #3
2 min on 1 min rest
Muscle-ups/pistols
95lb Snatch
Push-ups/wall walks
Bar over burpees (1 min)

WOD #4
500m Row
Kettle bell work
10 Snatch
20 Clean and Jerk
30 Goblet
40 SDHP
50 Kettle Bell Swing
100 DU's
(3 burpees every time that kb goes down)

12min time cap (only got to 20 double unders)

WOD 5
Front Squat later 4 min (AMRAP)
1 front squat 135lbs, 1 box jump, 2 front squat, 1 box jump ect
This destroyed me, think I was just starting 6 front squats
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 11-21-2011, 08:29 AM   #194
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Nov 12-20
After Comp
Back Squat 205lbsx1x1x1x1x1
Push Press PR 145lbs
Front Squat 130lbsx8x7x6x5x4

Grace @135lbs 6:49
100m sprint x 6


*******Olympic Lifting Comp Dec 3

Lots of squating, short heavy workouts, lots of lifting the next 2 weeks!!
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 11-21-2011, 08:20 PM   #195
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Nov 21/11

3 Rounds
500m Row
10 strict HSPU's

8:59

Back Squat
155x5
175x3
195x3
205x1
215x1
220x1 PR
225 f

WOD
5 Rounds
7 push-ups
14 KB Swings 16kg
7 KB Clean and jerk each arm 16kg
14 V-ups

10:40
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 12-05-2011, 09:05 PM   #196
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Nov 2011

Max load 20 overhead squats (AGF WOD)
Many attempt over a week
125lbsx18
115x20
125x17


Last week of November just strength and Olympic Lifts (getting read for my first ever oly comp)

DEC 3/11

Olympic Lifting Competition
58kg weight class

Snatch 64Kg
Clean and Jerk 79Kg

Qualified for Nationals

http://www.youtube.com/watch?v=T1q2KiYeNB8
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 12-05-2011, 09:08 PM   #197
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Dec 05/11

Back to crossfit.....December is SQUAT month lots of volume!

Front Squat
135x5
145x3
155x5x4+(f)
145x5x5x5

WOD
3 Rounds
20 Toes through rings
20 sit-ups
20 Push Jerk (65lbs)
20 Jumping Lunges (total)

7:44
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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Old 12-06-2011, 03:30 PM   #198
Milton Brisson
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Re: Lacey's CrossFit workouts

I noticed you didnt go for King Kong last month.....(or maybe you did and didnt post it).

You have done a lot of competitions lately though, and been KILLING it!!!!

I guess we will see a King Kong next year...(You probably have it now....)

Congrats on all of the #Winning you have been doing!
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M/old/tall/heavy - Old Log
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Old 12-06-2011, 05:47 PM   #199
Dustin Standel
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Re: Lacey's CrossFit workouts

Quote:
Originally Posted by Lacey Van Der Marel;1011156[B
WOD [/b]
3 Rounds
20 Toes through rings
20 sit-ups
20 Push Jerk (65lbs)
20 Jumping Lunges (total)

7:44
Nice work! Jumping Lunges hurt!
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 12-07-2011, 06:24 AM   #200
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Dec 07/11

I know I have wanted to do King Kong but the deadlifts would take a lot out of me and I just haven't found a good time to get it in. Sometime soon thou!


Again Faster "Barber"

OUCH!!!!

2 Rounds
15 HSPU
20 Pull ups
25 Box Jumps 24"
30 Deadlifts 135lb
35 Burpees

12:44 (deadlifts and burpees were brutal last round...def wasn't expecting it to be that bad) Wouldn't be repeating this one.
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24/5'6"/130 | Power Clean 190, Snatch 150, Squat 220, Deadlift 315, Fran 2:53, Grace 2:17, Helen 9:02
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