Karen Costello Queen of the Strong!

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Deadlift 2-2-2-2-2-2-2-2-2-2

Rest exactly 60 seconds between sets.

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6am open.

6am open, moving to 630 pm

6am open

8@150,2@160

Bummed I missed this one…definitely one of my favorites.

Travel WOD at Crossfit Virginia Beach: 800M run 9 DL @ 315 9 HSPU 800 M run 6 DL 6 HSPU 800 m run 3 DL 3 HSPU

15:10 with one ab mat on the HSPU

Matt, I visited Crossfit Takeover in VA Beach and it was a great crew if you get time.

203# for 7 rds, 213# for 3 rds

315 – I went light because I am nursing a sore back.

8@275, 2@295

3 @ 235 3 @ 245 2 @ 255 2 @ 265

Note: Ended up 10# heavier than last time.

9 rounds at 225. Skipped last one cause I tweaked my back a little on the 9th, didn’t want to risk it.

10 Rnds @ 225#

Note: go heavier (245#) next time.

3 @ 165#, 4 @ 185#, 3 @ 195#

295 for 10

335×2, 355×5, 375×2 would’ve gone higher but all the plates were being used.

and I did a mile run after to make Todd happy cause my running sucks.

Duct tape and kettlebells next time!

trust me, the thought crossed my mind.

225×3, 235, 245×4, 255×2

275# x 10

295 x 10

275 x 5 (rnds 1-5), 295 x 5 (rnds 6-10)

208# x 10

76 (rnds 1-3); 86 (rnds 4-7); 96 (rnds 8-10)

275 x 5

286 x 3

295 x 2

Mod strict pull-ups no band first set skinniest orange band for all other sets final set got 1.5 – eek. definitely a weakness of mine – working on it.

10 X 163

Thanks, Susie!

165 (1-6) 175 (6-10) Fun time keeping up with Kistin!

315×3, 335×2, 355×2, 365×1, 385×1, 405×1

205 x 5 & 222.6 x 5

225 (2), 255 (7), 275 (1) PR by 30# from Dec ’11

nice PR !

275×5,295×3,305×2

133×2, 144×2, 153×2, 164×2, 174×2 (PR)

4×225, 6×245

275#

Got up a couple of sets at 295# warming up but decided not to push it with the knee.

Travel WOD:

“Annie” 50 DUs (200 singles for me) 50 sit-ups 40 DUs (160 singles for me) 40 sit-ups 30 DUs (120 singles for me) 30 sit-ups 20 DUs (80 singles for me) 20 sit-ups 10 DUs (40 singles for me) 10 sit-ups

16:41

165 #

315×2 335×4 346×2 355 <- somthing popped in my lower back the first pull. Scared me and I stopped. Prob gonna be real sore tommorow.

225 x 8, 245 x 2

My deadlift remains inexplicably weak.

153 x10

155×3, 175×1, 185×3, then back down to 165×3. not a great lift day for me. ran 880 after.

165 x5, 175 x5

53×1, 63×2, 83×3 113×3, 123×1

345 x 10

WOD: 315 x 2, 335 x 2, 365 x 2, 385 x 2, 405 x 2 -last time i started at 215 and finished at 255

135×2, 155×2, 185×2, 205×3, 215

225# x 10

A) 4 miles @9 min pace B) 225#

Ended 235

185 X 2; 195 X 4; 200 X 4 last time 165 for all

203lbs x 10 rounds

135 x2rds, 155 x2, 185×2, 205×2, 235×1, 255x1rds,

145 X 5, 155 X 5

153×2, 173, 183, 193, 203×3

245 x3, 265 x3, 285 x2, 295 x1, 305 x1

2 X 115#, 2 X 125#, 6 X 135#

152 lbs x 10

3@103 3@114 3@125 1@134 next time start at 125

255# all 10 rounds

255 x10

295×2 325×3 335×5

Last time I did 345x 10 but always seem to have something wrong with me when we did this.

162x 10

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6am open.

6am open, moving to 630 pm

6am open

8@150,2@160

Bummed I missed this one…definitely one of my favorites.

Travel WOD at Crossfit Virginia Beach:

800M run

9 DL @ 315

9 HSPU

800 M run

6 DL

6 HSPU

800 m run

3 DL

3 HSPU

15:10 with one ab mat on the HSPU

Matt, I visited Crossfit Takeover in VA Beach and it was a great crew if you get time.

203# for 7 rds, 213# for 3 rds

315 – I went light because I am nursing a sore back.

8@275, 2@295

3 @ 235

3 @ 245

2 @ 255

2 @ 265

Note: Ended up 10# heavier than last time.

9 rounds at 225. Skipped last one cause I tweaked my back a little on the 9th, didn’t want to risk it.

10 Rnds @ 225#

Note: go heavier (245#) next time.

3 @ 165#, 4 @ 185#, 3 @ 195#

295 for 10

335×2, 355×5, 375×2

would’ve gone higher but all the plates were being used.

and I did a mile run after to make Todd happy cause my running sucks.

Duct tape and kettlebells next time!

trust me, the thought crossed my mind.

225×3, 235, 245×4, 255×2

275# x 10

295 x 10

275 x 5 (rnds 1-5), 295 x 5 (rnds 6-10)

208# x 10

295 x 10

76 (rnds 1-3); 86 (rnds 4-7); 96 (rnds 8-10)

275 x 5

286 x 3

295 x 2

Mod strict pull-ups

no band first set

skinniest orange band for all other sets

final set got 1.5 – eek.

definitely a weakness of mine – working on it.

10 X 163

Thanks, Susie!

165 (1-6) 175 (6-10)

Fun time keeping up with Kistin!

315×3, 335×2, 355×2, 365×1, 385×1, 405×1

205 x 5 & 222.6 x 5

225 (2), 255 (7), 275 (1)

PR by 30# from Dec ’11

nice PR !

275×5,295×3,305×2

133×2, 144×2, 153×2, 164×2, 174×2 (PR)

4×225, 6×245

275#

Got up a couple of sets at 295# warming up but decided not to push it with the knee.

Travel WOD:

“Annie”

50 DUs (200 singles for me)

50 sit-ups

40 DUs (160 singles for me)

40 sit-ups

30 DUs (120 singles for me)

30 sit-ups

20 DUs (80 singles for me)

20 sit-ups

10 DUs (40 singles for me)

10 sit-ups

16:41

165 #

315×2

335×4

346×2

355 <- somthing popped in my lower back the first pull. Scared me and I stopped. Prob gonna be real sore tommorow.

225 x 8, 245 x 2

My deadlift remains inexplicably weak.

153 x10

155×3, 175×1, 185×3, then back down to 165×3. not a great lift day for me. ran 880 after.

165 x5, 175 x5

53×1, 63×2, 83×3 113×3, 123×1

345 x 10

WOD: 315 x 2, 335 x 2, 365 x 2, 385 x 2, 405 x 2

-last time i started at 215 and finished at 255

135×2, 155×2, 185×2, 205×3, 215

225# x 10

A) 4 miles @9 min pace

B) 225#

Ended 235

185 X 2; 195 X 4; 200 X 4

last time 165 for all

203lbs x 10 rounds

135 x2rds, 155 x2, 185×2, 205×2, 235×1, 255x1rds,

145 X 5, 155 X 5

153×2, 173, 183, 193, 203×3

245 x3, 265 x3, 285 x2, 295 x1, 305 x1

2 X 115#, 2 X 125#, 6 X 135#

152 lbs x 10

3@103

3@114

3@125

1@134 next time start at 125

255# all 10 rounds

255 x10

295×2

325×3

335×5

Last time I did 345x 10 but always seem to have something wrong with me when we did this.

162x 10