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Old 01-19-2012, 06:05 PM   #221
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Jan 19/11

WOD
5 Rounds
5 deadlifts 205lbs
10 Bow Jumps 28inc
15 GHD Sit ups

Trying not to break form on the deadlifts when I am tired.

Rope Climb practice
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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 01-24-2012, 08:28 PM   #222
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Jan 20- Rest

Jan 21
Squat clean and Jerk
Worked up to 165lbs

Jan 22

"Elizabeth"
9:09
PR but did not feel good my back was tight! Just tried to finish it.
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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

Last edited by Lacey Van Der Marel : 01-24-2012 at 08:34 PM.
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Old 01-24-2012, 08:45 PM   #223
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Jan 23/11
5 Rounds
3 Back rack Push Press 105lb
3 Overhead Squats 105lb
60sec rest
3 Snatch High Pulls 115lb

WOD

“The Murfreesboro Chipper”

20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 20kg
400m Pinch Grip Plate Carry 45/25#

Around 19-20min (Time stopped)

Jan 24/11

Back Squat
145x8
165x6
190x4
200x4

Every 30 sec for 10 min
Power Clean, Hang Clean, Jerk
150lbs
Had to drop to 145 around 4:30, and skipped maybe 3

3 Rounds
2min Muscle Ups (13, 11, 8)
2min Lateral hops over 12inc (123, 119, 107)

Rope Climb practice ...determined to get good at this!
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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 02-09-2012, 06:36 AM   #224
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

End of Jan/12
Sick the last week of Jan, Strep Throat.... did not compete at Overdose

Some workouts after being sick but I was pretty weak
15 Squat cleans 135lbs
30 Box Jumps 30"
5:40 (gotta try this agian)

3 Rounds
5 Thrusters 115lbs
20 Burpees
100 Double Unders

Feeling better

Squat Clean and Jerk
165x1
170x1
175x1
180PR (stood up for the first time almost got the jerk)

Grace 2:12 PR!!!

Competiton on Montreal ...
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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

Last edited by Lacey Van Der Marel : 02-09-2012 at 06:47 AM.
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Old 02-09-2012, 06:43 AM   #225
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Feb 5

Reebok Crossfit FireBreather Trail

Event 1
- 10 min time cap
15-12-9
Turkish get ups, 24kg (any arm)
Box jumps 30 inch
+ 3-2-1 40m shuttle runs in between each round

2nd round (2 Turkish get ups)
Dropped the KB on my leg pretty bad cut
Tied for 5th place

Event 2 - 10 min time cap
Establish a max snatch.

145lbs- 3rd place

Event 3 - 10 min time cap
25-20-15 KB swings, 16kg
25-20-15 Box Jumps, 24 inch
5-4-3 Muscle Ups
+ 45-50 ft handstand walk at the end of each round.

9:30 - 2nd Place

Event 4 - 10 min time cap
3 Rounds
115lb squat clean thruster, 5 reps
Row 250m
25 Double Unders

6:57 (i think) - Tied for 3rd place

Final Event (2nd place so far)

Event 5
4 x 4 min AMRAP, 60 second rest
Start with a heavy prowler pull 25m
In the remaining time AMRAP
10 KB snatches, 16kg (any arm)
10 KB Overhead lunges (any arm)
10 Burpee Pullups

Rest 60 seconds.....repeat until the 4 sets are completed.
Scored on total # of reps.

3rd Place



2nd Overall
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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 02-09-2012, 06:47 AM   #226
Lacey Van Der Marel
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Re: Lacey's CrossFit workouts

Feb 6/7- Rest Days

Feb 8

Front Squat
135x5
145x5
155x5
165x2
170x1
175x1

Strict Press 95lbx1x1x1x1x1

WOD:


4 rounds, 60 seconds rest between rounds, for time:
5 Curtis P's (HANG Squat Clean, Lunge, Lunge, Push Press) (95)
400 m Run or 500 m Row

16:57
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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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