Kat Fitness Log

[katmerritt]

275 lbs baby!!

[fuckyeahcrossfit]

[katmerritt]

Way down this road, in a gym far away,A young man was once heard to say "I've repped high and I've repped low, No matter what I do, my legs won't grow" He tried leg extensions, leg curls and leg presses too, Trying to cheat, these sissy workouts he'd do From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain Where the big iron rides high and threatens lives, Where the noise is made with big forty-fives A deep voice bellowed as he wrapped his knees, A very big man with legs like trees Laughed as he snatched another plate from the stack, Chalking his hands and monstrous back Said, "Boy, stop lying and don't say you've forgotten, The trouble with you is you ain't been SQUATTIN" ---Dale Clark

[katmerritt]

Wednesday 25.12.13 - Merry Christmas!!

The 12 Day of Christmas

1. wall walk up

2, knees to elbows

3. thrusters w/95

4. sumo deadlift high pull w/75

5. burpees

6. ball slams w/30

7. box jumps w/18"

8. sit ups

9. air squats

10. KB swings  w/50

11. push ups

12. pull ups

time = 35.49

[katmerritt]

Tuesday 24.13.13

BB weighted step-ups  4x16  @95

close grip bench 5x2   @95  (no spotter :( )

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7 rounds:

handstand pushups- max reps --> 10, 8, 8, 9, 10, 11, 12 = 68 (mod)

hollow rocks- 15

[katmerritt]

some other day..i'm out of order :s

Rack Pull 3rm  @245

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8min Amrap:

supine ring rows - 10

ball slams - 5

rounds = 6

then...

6 x 100m row

*rest 90sec between efforts

[katmerritt]

Saturday 21.12.13

power cleans 3rm   @125

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5 rounds for time:

Barbell Walking Lunges @ 35%- 40% of 1 RM Squat - 12 reps  -->85 Dips - 12 reps

20 double unders

time: 15.09

[katmerritt]

Thursday 19.12.13

workout A)

squat 3x5 @155 (back was killing me)

GHD sit ups 3x15

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10min amrap:

close grip bench - 3

dynamic push ups - 10

rounds = 4 + 6 push ups

workout B

Deadlift 1rm  - 265 fail

bent over bb row 4x10  @95

-----

tabata wallballs

tabata sit ups

tabata skipping

workout C

overhead squat - done with tech bar only 3x5

press 3x5  @75

kb swings with 35lb between sets

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partnered...

10, 9, 8, 7, 6, 5, 4, 3, 2, 1   -->back squat @ 95

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 --> pull ups

**got to round 3/16 when cut off

[katmerritt]

some day in december..

squat 3x5 @175

push press 5x3 @90% of 3rm --> 85

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for time:

30 kb step ups - 35lbs per side

50 strict pull ups

100 banded good mornings  (green band)

time : 16.52

*pull ups and good morning split up into 5 equal sets of 10 and 20

[katmerritt]

Monday 16.12.13

back squat 5-5-5-5-5     -->135, 155, 155, 175, 175

push press 3rm @95

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A) 10min AMRAP:

supine ring rows- 10

true push ups - 10

      rounds: 5 +10ring rows

B) Every 30sec for 7min

15 lateral plyo skier hops

[katmerritt]

Saturday Dec 14/13

barbell step up - 20, 20, 20 @95

close grip bench 5rm  @95 (no spotter)

    1x max reps @80 of 5rm  --> 11 x 75

power clean 5x3  @115

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2 rounds:

max rep 50lb db push press- 60sec      (14, 15)

rest 60sec

max rep 50lb weighted pull up- 60sec   (6, 5)

rest 60sec

row for calories- 60 sec   (17, 16)

rest 60sec

max rep burpees - 60sec  (14, 12)

**done with 35lbs

[katmerritt]

tuesday 03.12.13

Deadlift 5rm   @225

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for time:

100 ball slams   @25 lbs

time: 6.49

[katmerritt]

Friday 29.11.13

Tillman

Complete 7 rounds for time:

315 lbs Deadlifts - 7 reps    @185 Full Gasser - 1 reps Pull Ups - 15 reps

*Rest 45 seconds between rounds

time = 33:30

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Complete 10 rounds:

Sprint 40 yards

*Rest 45 seconds between sprints

[katmerritt]

Thursday 28.11.13

Front Squat 3 RM    @165

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Complete 5 rounds:

Handstand Hold - 30 seconds Handstand Push Ups - Max Reps Static Pull Up Hold - 30 seconds Strict Pull Ups - Max Reps Hold Top of Dip - 30 seconds Dips - Max Reps

*lost track of reps

[katmerritt]

Monday 25.11.13

Press 5 RM  @80

1 x max reps @ 80% of 5 RM    -->  9reps at 65lbs Pull Ups 3 x max reps     -->10, 10, 10

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Death by Back Squat

Complete:

1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on...

*This workout is performed at body weight or 225 lbs, which ever is more.

8 rounds completed at 150lbs

[katmerritt]

Saturday 23.11.13

CF Football Total

Power Clean 1 Rep    --135 Squat 1 Rep               --225 Bench 1 Rep              --135 Deadlift 1 Rep            --260

*Perform a singal maximal effort for the lifts listed above.  *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football Total

total = 755

[katmerritt]

Thursday 21.11.13

Tabata Sledgehammer Strikes  -- 14,13,12,11,10,10,9,9 = 88, low; 9 Rest 1 minute Tabata Burpees --8,4,7,4,5,5,3,5 = 41, low; 3 Rest 1 minute Tabata Sledgehammer Strikes -- 12,10,9,9,8,7,9,10 = 74, low; 7

*Alternate left and right side swings after each interval. *Use between a 12 -20 lbs sledgehammer. *The round with the smallest amount completed is your score.

subbed for ball slams - 15lbs