Kate Mantz

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

07/06/2017
1.) Team of 3 Qualifier — Workout 3
14 Minute AMRAP
5 snatches (135/95lbs)
10 chest to bar pull-ups
15 burpee box jump overs (24/20in)
note: verify your standards for your age group.
2.) 25-20-15-10-5
Weighted Hip Extension, 25/15lb plate
Supinated Grip Bent Over Row 115/85lb 
*3.) 10 rounds for time
2 person Teams, 1 rests 1 works switch after completion of burpees
5 Bar Muscle Ups 
40m Sled Push (20m increments) 3x45/2x45lb
15 Burpees
*4.) Every 2 minutes for 10 minutes
3 Touch n Go Snatch, add load each round 
*5.) CrossFit HQ WOD 170706
Bench press 3-3-3-3-3 reps





07/08/2017
1.) Deadlift every 2 minutes for 12 minutes 5 Deadlift, add load each round
2.) T.U.P.
15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 
*3.) Unbroken Sets of  Bar Muscle Ups 
1-2-3-4-5-6-7-8-9-10
note: come off the bar after each set
*4.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes

07/10/2017
1.) 2017 Granite Games Team of 3 Qualifier — Workout 1
Choose 1 lift and complete within 20 minute cap
Athlete 1
Overhead Squat — 3 rep max
Athlete 2
Front Squat — 5 rep max
Athlete 3
Back Squat — 7 rep max
2.) Drop Zone
12 minute AMRAP
Run 200m
5 Muscle Ups
*3.) Split Jerk 3-3-3-3-3, add load each round
note: use blocks and reset for each rep
*4.) 10 minute EMOM
Odd 20 Knees to Elbow
Even 20 cal Assault Bike
Note: if you fail at 20 on either task go immediately down to 18's, fail on 18's down to 16's and down by 2's as necessary. 
*5.) 3 rounds
10 Weighted GH Raises 
10 Kettle Bell Single Leg Deadlift, alternate legs


07/11/2017
1.) Every 3 minutes for 15 minutes 5 Cleans, add load each round
note: reset for each clean
2.) Eyeball
10 rounds
10 cal Assault Bike
15 Wallballs 20/14lb
10 Toes to Bar
*3.) 3 rounds
40m Handstand Walk
25 GHD Sit-ups
note: begin at GHD and return
*4.) 5 rounds
30 Second Plank Hold
30 Second Side Plank
30 Second Plank Hold
30 Second Side Plank (opposite side)
rest 2 minutes
*5.) CrossFit HQ WOD 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
07/14/2017
1.) 2017 Granite Games Teams of 3 Qualifier Workout 4
Athlete 1
12 min AMRAP
15 Deadlift (135/95lbs)
12 Hang Clean (135/95lbs)
9 Shoulder to Overhead (135/95lbs)
Athlete 2
12 min AMRAP
12 Deadlift (155/105lbs)
9 Hang Clean (155/105lbs)
6 Shoulder to OH (155/105lbs)
Athlete 3
12 min AMRAP
9 Deadlift  (185/125lbs)
6 Hang Clean (185/125lbs)
3 Shoulder to OH (185/125lbs)
note: choose 1 weight and rep scheme 
*2.) 30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
note: slow and steady
*3.) Clean 1-1-1-1-1, add load rest as needed
note: heavy
*4.) 3 rounds
15 Weighted Hip Extension
15 Stiff Legged Deadlift 95/65lb




07/18/2017
1.) Every 2 minutes for 5 rounds 3 Clean + 1 Jerk @ High Hang, add load each round
2.) Fran
21-15-9
Thruster 95/65lb
Pull-up
*3.) #abmountain
accumulate total time for time:
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*4.) Shoulder Press 3-3-3-3-3, add load each round rest 2 min between sets
*5.) Back Squat 10-10-10, rest as needed start approx 65% and add load. Record all 3 loads 
*6.) 5 rounds
10 Back Extension
10 GH Raise, perfect No bounce
Whiteboard
^125 c&j
Up to 184# c&j
WOD = missed ring & bar mu
11:02 MUP & ring dips w/green
C&J ^105, SP EC, PP 1RM@ 105# ohs 10-10-10 @65#
Morning - 11:48 scaled
Night - 4) 125 working; 1rm 165. 5) 65. 6)
14:38 if you count non locked out reps. Hc up to 185. Don't get a massage before class
Swimming lessons
Thanks Steve!
275#
MUP with band. Clean complex up to 110#
Crossfit Balboa
🦑
8:35 - All the prego modifications
C&J ^ 80#
12:55? Not close to rx
2 cl and 1 jerk at 195#...ec sp at 145
14:20, modified mu progression
c&j 65-95#
Hips2rings/MUP/dips, worked on losing extra swing on T2b. Clean complex up to 105#
11:31 MUP
Cleans to 125#...EC HR/SM, shoulder press 75#, PP 125#, OHS 95#
13:20 // 115#
Hips to rings and MU progression with band. Nice and cool this morning compared to yesterday.. 🔥
9:29 push-ups/hanging leg raises/ring rows and dips
c&j ^85#
12:59 MUP
95# C&J
12ish scales MUs; clean complex up to 135#
EC push press up to 165# with Big Mike
11:42 ring progressions
C&j 185# ec SP 135# X 3 PP 205# 20# PR
215# clean and jerk
No idea 10???
^ 225# cJ
C&J up to 205
95-115 c&j. 12:43 knee pu, purple band on low rings for mu.
165 clean and push press
C&J ^ 205#
Scl'd the MU w/ Swing MUP + 5 A-RD. BS: 10/6/5/5/5 & DB-SP: 4×10. All my pre-hab stuff too.
C&J up to 135#...shoulder is getting there slowly!
13:01 Rx
Up to 215#
Swimming with Steve
Thanks so much!!
Cleans to 235
14:17, modified
C & push press ^30#