Homepage Forums Training Logs Sarah's Log

This topic contains 122 replies, has 3 voices, and was last updated by  Sarah Scott 1 year, 5 months ago.

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  • #547

    Sarah Scott
    Participant

    Glad the log is back up! It looks nice, too. 🙂

    7/5/17
    1. 4″ elevated deadlift: 185×3 205×2 225×2 245×2 255×2 265×2
    2. Sandbag carry 140 2x120ft (turn at 40ft). Brutal!
    3. Back extensions+25#kb: 3×12
    4. Band good mornings: 3×15
    5. Hanging Leg Raises: 4×10

    7/8/17
    1. Incline BB Bench: 3×[email protected]
    2. DB Floor Press: 8×[email protected]
    3. Incline DB Row 8×[email protected]
    4. circuit of
    Hammer curls 3×[email protected]
    band pull aparts 3×12
    Band tricep press downs 3×12

  • #556

    Sarah Scott
    Participant

    7/9/17
    1. Front squat: 95×5 105×3 115 5×2
    2. Split squat + 65 bb (front rack): 4×8
    3. Keg c&p: 60 3×30 sec AMRAP – 6,8,7
    4. 250 sled drag 40’then push 40′ x 3

    Still getting accustomed to a wider stance on my front squat and although it feels like I’m starting all over again, I can tell it’s going to be way better.

  • #561

    Sarah Scott
    Participant

    7/10/17
    1. Log C&P: 72×3 82×2 92×1 102 4×1
    2. BB strict press: 3×[email protected]
    3. reverse ring flies: 3×12
    4. pull ups (band assisted): 3×12
    5. band tricep press downs: 3×12

    5 x 750m row/2min rest

  • #572

    Sarah Scott
    Participant

    7/11/17
    massage, which reminds me, my adductors (I think?) were super sore following the recent tweaks to my front squat stance which I’m interpreting as I’m finally using them correctly. lol

    7/12/17
    1. 4″ elevated deadlift: 185×3 205×2 225 3×3
    2. back extension +25kb 2×8
    3. band good mornings 2×12
    4. ab rollouts 3×8
    5. played around with shoulder sandbag carry w/partner for upcoming comp

  • #613

    Sarah Scott
    Participant

    7/14/17
    1. incline bench: 5×[email protected]
    2. floor press (db): 2×[email protected]
    3. incline db row: 2×[email protected]
    4. circuit of
    hammer curls: 3×[email protected]
    band pull aparts: 3×12
    band tricep press downs: 3×12

    Then I went and tried out “hot power yoga”. It was awesome, I have never sweat more in my entire life.

  • #621

    Sarah Scott
    Participant

    7/16/17
    1. Front Squat: 95x 5×2
    2. Split Squat+65bb: 2×8
    3. Keg C&P 65 2×45 seconds x amrap (8,8)
    4. Tire flips: 3×100’@250ish lb (~14) plus one @900lb (w/a partner) Lol

  • #637

    Sarah Scott
    Participant

    7/17/17
    1. Log C&P 72×3 82×2 92 4×2
    2. DB OHP 3×[email protected]
    3. Face Pulls 3×8
    4. pull ups (w/red band): 3×8

    7 rounds:
    1 min row (hard)
    30 sec light row

  • #683

    Sarah Scott
    Participant

    7/22/17
    Undisputedly Strong, Santa Fe, NM.
    Team division

    My first time participating as a team in a strongman competition and it did not disappoint! This was actually a strongman/crossfit hybrid competition so that made it even spicier. Ha! Because of odd work schedules, my teammate (Nick) and I didn’t get to practice the events together as much as we’d have liked but we did talk about the events and strategy as much as we could.

    Event 1: 150lb sandbag carry, 500m.
    Nick and I are close in height, he’s just enough taller than me that his extended arm fits on top of my shoulders perfectly. We found that the best approach was to stand side by side and carry the bag so it straddled our shoulders. This worked great since we were able to lock it in pretty tight. The course was actually on a slight hill and we had to go down and back up several times, so we would slightly jog down the hill then fast walk back up. We watched several other teams struggle greatly with this event so we were really happy it went so well for us. 1st in this event

    Event 2: Max log press, 4 min time cap. This was called “The Floater Log” 😂because you could complete this event at any time during the day before the final event. We were a little on the fence about when to do this but decided to get it done before we got too tired. The 4 min time cap went way faster than I though it would but I was able to get in three good attempts. I’d warmed up with a few to 100, so my first attempt was a solid 110, my second was a shaky but successful 115 (current PR) and then I missed 120. I only tried it once because it didn’t feel close and our next event had a lot of keg ground to overhead pressing so I didn’t want to completely fry myself. Also, interestingly, the women used the 8″ log and after working with the 10″ log lately I was surprised by how much harder the 8″ was to clean. So I matched my PR but Nick hit a PR. Our combined total (115 & 215) was our score, and it was good for 1st in the event.

    Event 3: Alternating rowing/keg ground to overhead press (115/75)

    One person rowed 15 calories while the other person pressed a keg, then we’d switch, for 10 minutes. This was scored by total number of keg presses.
    Nothing too magical here, just had to put our heads down and work for 10 minutes. The keg was a skinny keg so it was a little easier to maneuver but I definitely was getting winded and had to dig deep. We tied for 3rd in this event with 46 total reps.

    Event 4: 350 yoke pull/push for 50′, 90 seconds

    Originally this was going to be a car pull for 100′ but was changed the day of to this pull/push variety. This was one we didn’t get to practice so we were a bit unsure about how to set up the pulling for max efficiency. We went with Nick in front and me in back for the pull, then tried to get as low as possible on the yoke uprights for the push. We were pretty toasted by this event but managed to pull then push the length three times each with about 10 feet into a 4th pull, which gave us 2nd in the event. There was a few mishaps on this event with our lane’s equipment and there was talk of having us re-do the event but Nick and I declined. I was way too spent to make anything better happen, and 2nd place was fine by me. 😂

    Overall we placed first out of 9 teams, which I definitely didn’t expect going into the day! Nick and I may have had an ever-so-slight edge from a strongman perspective, but we were definitely kept on our toes by the crossfitters. I will never understand why people knock crossfit athletes, those people do not mess around; they are serious machines. All in all a super fun day spent with good friends and amazing athletes.

  • #689

    Sarah Scott
    Participant

    7/26/17

    1. Seated Strict Press: 5×[email protected]
    2. Straight arm pull back: 5×[email protected]
    3. DB OHP: 3×[email protected]
    4. tricep kickback: 3×[email protected]

  • #695

    Sarah Scott
    Participant

    7/27/17
    1. Deadlift 185 5×2
    2. DBSLDL 3×12
    3. Back extensions 3×12
    4. Ab rollouts 3×8

    • #696

      Sarah Scott
      Participant

      Edit to previous entry:
      -dbslsl @45, and
      -back extensions +25lb kb

  • #698

    Sarah Scott
    Participant

    7/28/17
    1. Incline BB Bench 5×[email protected]
    2. slight incline db bench 4×[email protected]
    3. chest supported db row 4×[email protected]
    4. incline db flies 4×[email protected]
    5. reverse incline db flies 4×[email protected]

    Aaaaaand hot yoga 🔥😛

  • #699

    Sarah Scott
    Participant

    7/29/17
    1. Front Squat 3×[email protected]
    2. DB Step ups 3×[email protected]
    3. Walking lunges 3x100ft
    4. Ab wheel 3×8

  • #707

    Sarah Scott
    Participant

    7/31/17
    1. (Barbell) seated strict press 5×[email protected]
    2. lat pulldowns w/bands 3×12
    3. KB OHP 3×[email protected]
    4. band tricep press downs 3×10

    • #708

      Sarah Scott
      Participant

      Also, 12 rowing intervals of 250m/45sec rest

  • #722

    In case I did not mention it earlier…kick ass job at the team comp!!!

  • #735

    Sarah Scott
    Participant

    8/2/17

    1. Deadlift 205 5×2
    2. DBSLDL 3×[email protected]
    3. Reverse hyper+25 (new machine, had to try it out!!) 3×12
    4. Ab rollouts 3×10

  • #758

    Sarah Scott
    Participant

    8/4/17

    1. Incline BB Bench: 5×[email protected]
    2. slight incline db bench: 4×[email protected]
    3. chest supported row (db): 4×[email protected]
    4. incline db flies: 4×[email protected]
    5. reverse incline db flies: 4×[email protected]

    hot power yoga 🔥

  • #782

    Sarah Scott
    Participant

    8/5/7
    Ran a 5k w/obstacles up in the mountains. Fun and challenging at a higher elevation than I’m accustomed to.

    8/7/17
    1. Log C&P: 102×3, 3×[email protected]
    2. Strict Press 2×[email protected], 2×[email protected]
    3. Lat Pulldowns 3×[email protected]
    4. KB OHP 3×[email protected]
    5. band tricep press downs 3×12

  • #826

    Sarah Scott
    Participant

    8/10/17

    1. Deadlift: 205×2 225×2 245×2 265 2×2
    2. Dumbbell Stiff Leg Deadlifts: 3×[email protected]
    3. Back extensions: 3×12
    4. Reverse Hyper: 3×[email protected]
    5. Ab rollouts: 3×12

  • #835

    Sarah Scott
    Participant

    8/11/17

    1. Incline BB Bench: 65×6, 75×6, 85×7 (AMRAP)
    2. slight incline db bench: 4×[email protected]
    3. chest supported row: 4×[email protected]
    4. incline db flies: 4×20
    5. reverse incline db flies: 4×15

  • #840

    Sarah Scott
    Participant

    8/12/17

    1. Back Squat: 6×95, 4×115, 2×165, 8×[email protected]
    2. DB Walking Lunge: 3×12 @ 25s
    3. Overhead bb walk. 4×50’@95
    4. Stone loads, no tacky: 110×2, 140×2, 170×0. Feel like I could’ve gotten 150ish if we had that size stone.

    30 min on the assault bike.

  • #854

    Sarah Scott
    Participant

    8/14/17

    1. Log C&P: 72×5 82×5 92 2×5
    2. Strict Press: 75 5×5
    3. Lat Pulldowns: 3×[email protected]
    4. Seated Side Laterals 3×[email protected]
    5. Seated Front Raises 3×[email protected]
    6. Band tricep press downs 3×15

  • #873

    Sarah Scott
    Participant

    8/16/17

    1. Deadlift: 205 3×5
    2. Dumbbell Stiff Leg Deadlifts: 3×[email protected]
    3. Back extensions+25kb: 3×12
    4. Reverse Hyper 3×[email protected]
    5. Ab rollouts 3×12

    Rower: 12x250m/45sec rest

  • #874

    Sarah Scott
    Participant

    Also an intense but fun 10mi mtn bike ride yesterday!

  • #898

    Sarah Scott
    Participant

    8/18/17

    1. incline db bench 4×[email protected]
    2. chest supported row 4×[email protected]
    3. incline db flies 2×[email protected]
    4. reverse incline db flies 2×[email protected]

    1 mi run

  • #926

    Sarah Scott
    Participant

    8/23/17

    1. Log C&P 62×5 82×5 92×2 97 5×3
    2. Strict Press 80 3×3
    3. Lat Pulldowns 2×[email protected]
    4. Seated Side Laterals 4×[email protected]
    5. Seated Front Raises 4×[email protected]
    6. band tricep press downs 3×15

  • #947

    Sarah Scott
    Participant

    8/25/17

    1. Deadlift: 185×6 205×3 225 3×5
    2. Dumbbell Stiff Leg Deadlifts: 2×[email protected]
    3. Back extensions+25kb: 3×12
    4. Reverse Hyper: 3×[email protected]
    5. Ab rollouts 3×12

  • #955

    Sarah Scott
    Participant

    8/26/17
    1. Incline BB Bench 75×5, 85×5, 95×2
    2. slight incline db bench 4×[email protected]
    3. chest supported row 4×[email protected]
    4. incline db flies 2×[email protected]
    5. reverse incline db flies 2×[email protected]
    6. Farmers 2×100’@145, turn at 50′
    7. Atlas stone 5×[email protected]

  • #962

    Sarah Scott
    Participant

    8/28/17

    1. Log C&P 62×5 82×5 92×2 97×2 102 4×2 clean once
    2. Strict Press 63×3 85×3 95×0 90×1 (PR)
    3. Lat Pulldowns 3×[email protected]
    4. Face Pulls 3×15
    5. 3 way shoulder raises 3×[email protected]
    6. DB Curls 3×[email protected]

  • #1004

    Sarah Scott
    Participant

    8/30/17

    1. Deadlift 185×3 205×3 225×3 235×2 245 5×2
    2. Dumbbell Stiff Leg Deadlifts 3×20 45s
    3. Back extensions+25 kb 3×12
    4. Reverse Hyper 3×[email protected]
    5. 1 arm farmers walk 4x50ft each [email protected]

  • #1026

    Sarah Scott
    Participant

    9/1/17
    1. Incline BB Bench 55×8, 65×8, 75×10 (AMRAP)
    2. slight incline db bench 5×[email protected]
    3. chest supported row 5×[email protected]
    4. incline db flies 3×[email protected]
    5. reverse incline db flies 3×[email protected]
    6. Tricep press downs 3×[email protected]
    7. DB Curls 3×[email protected]

    10 minutes on assault bike 😓

  • #1027

    Sarah Scott
    Participant

    9/2/17
    1. Front Squat 115 5×3
    2. DB Walking lunges 3×[email protected]
    3. Yoke walk 265 4x50ft
    4. Atlas Stones 140 3×5

  • #1047

    Sarah Scott
    Participant

    9/4/17
    1. Log C&P 62×5 82×5 92×2 97×2 102×1 107 3×1
    2. Strict Press 45 2×20
    3. Lat Pulldowns 3×[email protected]
    4. Face Pulls 3×20
    5. 3 way shoulder raises 3×[email protected]
    6. DB Curls 3×[email protected]

    10 minutes on rower.

  • #1075

    Sarah Scott
    Participant

    9/6/17
    Deadlift 185×3 205×3 225×3 235×2 245×1 265 3×1
    Barbell stiff leg deadlifts 3×[email protected]
    Back extensions+35 4×8
    Reverse Hyper 4×[email protected]

  • #1082

    Sarah Scott
    Participant

    9/8/17
    1. Incline BB Bench 65×6, 75×6, 85×9(AMRAP)
    2. slight incline db bench 2×[email protected]
    3. chest supported db row 2×[email protected]
    4. incline db flies 3×[email protected]
    5. reverse incline db flies 3×[email protected]
    6. Tricep press downs 3×[email protected]
    7. DB Curls 3×[email protected]

  • #1097

    Sarah Scott
    Participant

    9/11/17
    1. Log C&P 62×5 82×5 92×2 97×2 102×1 107×1 112×1 112×1(amrap)
    2. Strict Press 55 3×15

    Then I got distracted by a group that was doing a 9/11 memorial WOD and joined them:

    2001m row
    11 box jumps @24″
    11 thrusters @65
    11 burpees w/pull up (band assist)
    11 cleans @85
    11 handstand push-ups
    11 kb swing @ 55
    11 toes to bar
    11 deadlift @120
    11 push jerk @85
    2001m row

    Then went back and did a few more accessories:
    Face Pulls 3×20
    3 way shoulder raises 1×[email protected], 2×[email protected]

    Spent.

  • #1111

    Sarah Scott
    Participant

    9/13/17
    1. Deadlift 185×3 205×3 225×3 235×2 245×1 255 3×1
    2. Barbell stiff leg deadlifts 3×10 135
    3. Back extensions+25kb 4×10
    4. 1 arm farmers walk [email protected]
    5. Reverse Hyper 4×[email protected]

  • #1130

    Sarah Scott
    Participant

    9/15/17
    1. Incline BB Bench 65×4 75×4 90×5 (amrap)
    2. slight incline db bench 3×[email protected]
    3. chest supported row 3×[email protected]
    4. incline db flies 3×[email protected]
    5. reverse incline db flies 3×[email protected]
    6. Tricep press downs (band) 3×12
    7. DB Curls 3×[email protected]

    10 min on assault bike

  • #1144

    Sarah Scott
    Participant

    9/17/17
    1. Front Squat 135 3×3
    2. DB Walking lunges 3×[email protected]
    3. Medley: 115 keg carry/150 trap bar carry/150 sled drag 60ft x 2
    4. Atlas stone 6×[email protected]

  • #1153

    Sarah Scott
    Participant

    9/18/17
    1. Log C&P 72×5 82 5×5
    2. Overhead Lockouts 5×[email protected]
    3. Strict Press 65 3×12
    4. Lat Pulldowns 3×[email protected]
    5. Face Pulls 3×20
    6. 3 way shoulder raises 3×[email protected]
    7. Tricep press downs (band) 3×12

  • #1190

    Sarah Scott
    Participant

    9/23/17

    1. Deadlift 185×3 205×3 225×3 235×2 245×1 255 5×1
    2. Barbell stiff leg deadlifts 3×11 135
    3. Back extensions+25kb 4×12
    4. Farmers Walk 5×40’@130
    5. Reverse Hyper 4×[email protected]

    6. Incline BB Bench 75×2, 85×2, 95×5 (AMRAP)
    7. slight incline db bench 4×[email protected]
    8. chest supported row 4×[email protected]
    9. incline db flies 3×[email protected]
    10. reverse incline db flies 3×[email protected]

    • #1191

      Sarah Scott
      Participant

      *first dl at 255 was double oh no straps

  • #1195

    Sarah Scott
    Participant

    9/24/17
    1. Front Squat 145 4×2
    2. DB Walking lunges 3×[email protected]
    3. 115lb keg carry 10×1 EMOM for 60ft
    4. Atlas Stones over bar 48″ 5×2 140lbs no tacky

    That EMOM keg carry! 😵

  • #1202

    Sarah Scott
    Participant

    9/25/17
    1. Log C&P 72×5 87 4×4
    2. Overhead Lockouts 5×[email protected]
    3. Strict Press 70 4×8
    4. Lat Pulldowns 4×8 85
    5. Face Pulls 4×12
    6. 3 way shoulder raises 2×[email protected]
    7. Tricep press downs 2×[email protected]

  • #1244

    Sarah Scott
    Participant

    9/28/17
    1. Deadlift 185×3 205×3 225 5×2 eccentric
    2. Barbell stiff leg deadlifts 3×12 135
    3. Back extensions 3×8 +35
    4. Reverse Hyper 3×12 @ 100

    Then yoga. So good.

  • #1302

    Sarah Scott
    Participant

    10/1/17
    1. Back squat (2 second pause) 115×5, 135×5, 160×5
    2. DB Walking lunges 4×8 30s
    3. Backwards sled drag 225ish 5×1 60ft
    4. Atlas Stones 3×3 175

  • #1312

    Sarah Scott
    Participant

    10/3/17
    1. Log C&P 72×3 87×2 92 3×3
    2. Strict Press 75 3×6
    3. Overhead Lockouts 5×3 102
    4. Lat Pulldowns 3×10 85
    5. Face Pulls 3×15
    6. 3 way shoulder raises 3×[email protected]
    7. Tricep press downs 2×[email protected]

    Then yoga. <3

  • #1343

    Sarah Scott
    Participant

    10/4/17
    1.Deadlift 185×3 205×3 225 5×3 eccentric to below knee
    2. Barbell stiff leg deadlifts 145 4×8
    3. Back extensions 3×10 +35
    4. Reverse Hyper 3×15 110
    5. Ab Rollouts 3×8

    More yoga yesterday. Trying to stay bendy.

  • #1349

    Sarah Scott
    Participant

    10/6/17
    1. Incline BB Bench 65×6, 75×6, 85×7 (amrap)
    2. slight incline db bench 1×[email protected], 1×[email protected]
    3. chest supported row 2×[email protected]
    4. incline db flies 3×[email protected]
    5. reverse incline db flies 1×[email protected], 2×[email protected]

  • #1402

    Sarah Scott
    Participant

    10/11/17
    1. Log C&P 72×3 87×2 92×2 98 4×2
    2. Overhead Lockouts 102×2 108 2×2
    3. Strict Press 80 4×4
    4. Deadlift 185×3 205×3 225×2 245 4×2
    3 second eccentric then pause right below knee
    5. Barbell stiff leg deadlifts 145 3×10

  • #1424

    Sarah Scott
    Participant

    10/13/17
    1. Incline BB Bench 70×4, 80×4, 90×6
    2. slight incline db bench 3×[email protected]
    3. chest supported row 3×[email protected]
    4. incline db flies 3×[email protected]
    5. reverse incline db flies 3×[email protected]

  • #1509

    Sarah Scott
    Participant

    10/17/17
    Strict Press 45×8, 65×4, 75×5, 85×2, 80×3
    Overhead lockouts (log) 5×[email protected]
    Lat Pulldowns 3×[email protected]
    Face Pulls 3×20
    Seated front raises 3×[email protected]
    seated lateral raises 3×[email protected]
    DB Curls 3×[email protected]

    Yoga. I’m really trying to get back to being bendy, it goes away so fast. Also, the handstands were a bit sketchy following the
    arm/shoulder work 😬😂

  • #1526

    Sarah Scott
    Participant

    10/19/17
    1. Deadlift 185×3 205×3 225×2 245×2 255 2×2 eccentric w/pause
    2. Barbell stiff leg deadlifts 145 3×11
    3. Back extensions 3×12 +35
    4. Reverse Hyper 3×[email protected]
    5. Ab Rollouts 3×11

  • #1530

    Sarah Scott
    Participant

    10/20/17
    1. Incline BB Bench 75×2, 85×2, 95×2(amrap)
    2. slight incline db bench 4×[email protected]
    3. chest supported row 4×[email protected]
    4. incline db flies 4×[email protected]
    5. reverse incline db flies 4×[email protected]

  • #1543

    Sarah Scott
    Participant

    10/21/17
    1. Back squat 155 5×3
    2. DB Walking lunges 3×12 30s
    3. Farmers Walk 4x40ft @ 135ea
    4. Front carry 150×120′

  • #1553

    Sarah Scott
    Participant

    10/23/17
    1. Log Push Press 3×[email protected]
    2. Overhead lockouts 5×4 112
    3. Lat Pulldowns 3×[email protected]
    4. Face Pulls 3×20
    5. Seated front raises 3×[email protected]
    6a. seated lateral raises 3×[email protected]
    6b. DB Curls 3×[email protected]

  • #1603

    Sarah Scott
    Participant

    Busy week plus battling a cold put a squeeze on available time this week.

    10/29/17
    Deadlift 185×3 205×3 225×2 245×2 255×2 275×2 (PR!!!)
    Barbell stiff leg deadlifts 145 3×12
    Some light yoke and tire flipping, then some serious handstand work.
    Back squat no pause 165 4×2
    DB Walking lunges 3×8 35s
    Reverse Hyper 3×15 superset w/Ab Rollouts 3×12

    11/1/17
    Log Push Press 4×[email protected]
    Overhead lockouts 5×5 112
    Lat Pulldowns 4×[email protected]
    Face Pulls 4×12
    Seated front raises 3×[email protected]
    seated lateral raises 3×[email protected]
    DB Curls 3×[email protected]

  • #1609

    Sarah Scott
    Participant

    11/2/17

    Back squat 165 4×2
    DB Walking lunges 3×8 35s
    Farmers Walk 6x40ft 135
    150lb sandbag load over bar 6×2

  • #1621

    Sarah Scott
    Participant

    11/3/17
    Incline BB Bench 55×8, 65×8, 75×12 amrap
    slight incline db bench 5×[email protected]
    chest supported row 5×[email protected]
    incline db flies 5×[email protected]
    reverse incline db flies 5×[email protected]

  • #1681

    Sarah Scott
    Participant

    11/14/17

    The cold I was battling finally knocked me down hard last week. I’m mostly recovered now but I’m trying to be better about “listening to” and respecting what my body needs (and not feeling guilty about it! Ha!) So no gym today but I did go to yoga, and it was lovely. 🙂

    That said, I’m SO ready to deadlift!! lol

  • #1692

    Sarah Scott
    Participant

    11/15/17
    Deadlift 245 5×3
    Barbell stiff leg deadlifts 155 3×6
    Back extensions+30 3×10
    Reverse Hyper 3×15
    Ab Rollouts 3×12

  • #1726

    Sarah Scott
    Participant

    11/17/17
    Log Push Press 5×5 87lbs
    Overhead lockouts 6×3 122
    Lat Pulldowns 3×[email protected]
    Face Pulls 3×8
    Seated front raises 3×[email protected]
    seated lateral raises 3×[email protected]
    DB Curls 3×[email protected]

  • #1740

    Sarah Scott
    Participant

    11/19/17
    1. Back squat 175 3×3
    2. DB Walking lunges 3×10 35s
    3. Farmers Walk 2x40ft 135
    4. 150lb sandbag extension 5×3

  • #1757

    Sarah Scott
    Participant

    11/21/17
    1. Incline BB Bench 65×6, 75×6, 85×10(amrap)
    2. slight incline db bench 4×[email protected]
    3. chest supported row 4×[email protected]
    4. incline db flies 3×[email protected]
    5. reverse incline db flies 3×[email protected]

    Then yoga

  • #1763

    Sarah Scott
    Participant

    11/22/17

    1. Deadlift 255 4×2
    2. Barbell stiff leg deadlifts 155 3×8
    3. Back extensions+30 3×10
    4. Reverse Hyper 110 3×15
    5. Ab Rollouts 3×12

  • #1765

    Sarah Scott
    Participant

    11/23/17
    Wildcat WOD today (scaled)

    I’m eternally thankful for the strongman community, for those that have made it possible for me to discover and incorporate the sport into my own life. Like so many others, strongman has been a keystone in my personal growth—physically and most importantly to me, mentally, and I’m grateful for everyone that has and continues to make that possible.
    I’m thankful for those who help continue to grow the sport and make it universally accessible by participating, teaching, sharing, trying, succeeding, winning, losing, failing, cheering, supporting, laughing and crying along with everyone else as we continue on the path to the strongest version of ourselves. ❤️

    11 OHP @ 80
    3 deadlift @ 160
    1982m row
    11 db press @ 40
    28 squats @ 80
    2013m run

  • #1776

    Sarah Scott
    Participant

    11/24/17
    1. Log Push Press 72×5 87×3 92 3×3
    2. Overhead lockouts 132×1, 4×[email protected]
    3. Lat Pulldowns 3×[email protected]
    4. Face Pulls 3×10
    5. Seated front raises 3×[email protected]
    6. seated lateral raises 3×[email protected]
    7. DB Curls 3×[email protected]

  • #1789

    Sarah Scott
    Participant

    11/26/17
    1. Back squat 185 4×2
    2. DB Walking lunges 3×[email protected]
    3. 150lb sandbag 2x50ft
    4. Yoke 280×40’ for 45 sec (7), 350×40’ for 45 sec (4)

  • #1801

    Sarah Scott
    Participant

    11/27/17
    1. Incline BB Bench 70×4, 80×4, 85×10 (amrap) 95×4 (amrap)
    2. slight incline db bench 3×[email protected]
    3. chest supported row 3×[email protected]
    4. incline db flies 3×[email protected]
    5. reverse incline db flies 3×[email protected]

  • #1873

    Sarah Scott
    Participant

    12/8/17
    Haven’t spent time in the gym in a little over a week, but that’s because I had some real world application helping out on an elk hunt. Great time in the mountains and helped carry out two cow elk. My hunt is next weekend. Hoping for another successful hunt. 🤞🏼

    Log Push Press 72×3 87×3 92×2 97 2×2
    Overhead lockouts 3×3 122
    Lat Pulldowns 3×[email protected]
    Face Pulls 3×10
    Seated front raises 3×[email protected]
    seated lateral raises 3×[email protected]
    DB Curls 3×[email protected]

  • #1888

    Sarah Scott
    Participant

    12/9/17
    1. Back squat 165 3×3
    2. DB Step ups 3×[email protected]
    3. Axle C&P 3×[email protected]
    4. Yoke 20’ lengths AMRAP:280x30sec x2 330x30sec

  • #1945

    Sarah Scott
    Participant

    12/11/17
    1.Incline BB Bench 70×4, 80×4, 95×5 (AMRAP)
    2.slight incline db bench 3×[email protected]
    3.chest supported row 3×[email protected]
    4.incline db flies 3×[email protected]
    5.reverse incline db flies 3×[email protected]

  • #1952

    Sarah Scott
    Participant

    12/12/17
    Deadlift 225×3 255x2x2
    Barbell stiff leg deadlifts 155 3×10
    Back extensions+30 3×12
    Reverse Hyper 3×15 110
    Ab Rollouts 3×12

  • #2022

    Sarah Scott
    Participant

    12/17/17
    1.Axle push press from the rack: 75×5, 95×3, 115×3
    2.Axle C&P clean each: 95 4×2
    3.Lat Pulldowns 3×[email protected]
    4.Face Pulls 3×12
    5.Seated front raises 3×[email protected]
    6.seated lateral raises 3×[email protected]
    7.Pushups 3×12

  • #2026

    Sarah Scott
    Participant

    12/18/17
    1. Squats 45×8, 95×6, 115×4, 135×4, 155×3, 2×[email protected]
    2. Db step ups 3×[email protected]
    3. Incline bb bench 60×8, 70×8, 85×9 (AMRAP)
    4. slight incline db bench 4×[email protected]
    5. chest supported row 4×[email protected]
    6. incline db flies 3×[email protected]
    7. reverse incline db flies 3×[email protected]

    Been a busy couple of weeks, rounding it off with my successful elk hunt this past weekend. 🙂

  • #2053

    Sarah Scott
    Participant

    12/19/17
    5 rounds:
    Burpees for 40sec
    Rest for 20sec
    Box jumps for 40sec
    Rest for 20sec
    Burpee box jumps for 40sec
    Rest 1 min

    Then
    2 rounds:
    Reverse snow angel+2.5 for 60sec
    Side plank, right for 60sec
    Hollow body hold for 60sec
    Side plank, left side for 60sec

    Aiming to get more consistent with conditioning!

    12/20/17
    Deadlift 225 5×2
    Barbell stiff leg deadlifts 155 3×12
    Back extensions+30 3×12
    Reverse Hyper 2×20

    Then yoga.

  • #2055

    Sarah Scott
    Participant

    12/21/17
    3rounds:
    3 turkish get ups
    10 pull ups (band assist)
    15 kb swings @35

    Then
    2 rounds:
    15 Weighted sit ups
    10cal bike

  • #2060

    Sarah Scott
    Participant

    12/22/17
    1. Axle Push Press from the rack 105 2×2
    2. Axle press clean each 85 2×2
    3. Lat Pulldowns 3×[email protected]
    4. Face Pulls 3×12
    5. Seated front raises 3×[email protected]
    6. seated lateral raises 3×[email protected]
    7. Tricep pushdowns with band 3×12

    Then the “12 days of Christmas” WOD
    Done in the same manner as the song is sung. What a way to welcome back conditioning. 😂

    1 sumo deadlift high pull 55
    2 thrusters 55
    3 push presses 55
    4 power cleans 55
    5 power snatches 55
    6 kb swings 35
    7 ring pull ups
    8 knees to elbows
    9 box jumps
    10 (x3) single unders (subbed for double unders)
    11 burpees
    12 oh walking lunges

  • #2085

    Sarah Scott
    Participant

    12/27/17
    1. Axle Push Press from the rack 85×3 95×3 100×1 110 3×1
    2. Incline Bench 8×65 3×[email protected]
    3. face pulls 4×10
    4. Chest Supported db row 4×[email protected]

    Conditioning
    3 sets:
    1 manmaker @25s
    2 pull ups
    3 handstand push-ups
    4 good mornings @65
    5 dips
    6 kb swings
    7 strict press @65
    8 box jumps
    9 burpees over bar
    10 push press @65
    11 wall balls
    12 thrusters @65

  • #2091

    Sarah Scott
    Participant

    12/28/17
    1. Deadlift 185×3 205×3 225×2 245 2×2
    back down to 185 2×5
    2. Front Squat with deadlift stance 3×[email protected]
    3. GHR 3×8
    4. Reverse Hyper 3×[email protected]
    5. Ab Rollouts 2×10

  • #2108

    Sarah Scott
    Participant

    12/30/17
    1. Deadlift 155 8×3
    2. Yoke walk 330x40x5
    3. Atlas stones 175 6×3

  • #2118

    Sarah Scott
    Participant

    12/31/17
    10min EMOM
    Alternating between:
    10 cal assault bike
    30sec weighted plank (25)

    1/1/18
    Axle Push Press from the rack 85×3 95 4×2
    Push Jerk/ 100×1 110×1 115 2×1
    Incline Bench 3×5 80lbs
    face pulls 4×12
    Chest Supported row 4×[email protected] (db’s)

  • #2127

    Sarah Scott
    Participant

    1/2/18

    (Modified Kelly WOD)
    5 rounds:
    400m run
    30 GHD sit-ups
    30 wall balls @12

    Oof. Running kicks my ass.

  • #2144

    Sarah Scott
    Participant

    1/3/18
    Yoga

    1/5/18
    Front Squat Narrow Stance 95×3 115×3 125 3×3
    Deadlift 185 3×6
    GHR 3×10
    Reverse Hyper 3×[email protected]
    Ab Rollouts 2×12

    2 rounds:
    20sec work/10sec rest for 4 cycles each movement, 1 min rest between each movement
    Row
    Sit up
    Jump rope
    Ball slam (20#)

  • #2150

    Sarah Scott
    Participant

    1/7/18
    Squat 3×[email protected]
    Keg (120) carry 3×120’
    Row-7 rounds: 1 min work/1 min rest
    hip mobility work

  • #2186

    Sarah Scott
    Participant

    1/9/18

    Axle Push Jerk 85×3 95×2 105×2 115×1 125xamrap (1)
    axle clean 115 3×1
    Incline Bench 3×3 90lbs
    face pulls 3×12
    Chest Supported row 3×[email protected]

  • #2206

    Sarah Scott
    Participant

    1/12/18
    Front Squat Narrow Stance 95×3 115×3 125×2 135 2×2
    Deadlift 135×8 155×3 185×3 205 2×5
    GHR 3×12
    Reverse Hyper 3×12
    Ab Rollouts 3×12

    Then
    3 rounds
    7 push press @65
    7 push-ups
    7 kb swings @35
    7 burpees
    7 sit-ups

    Followed by
    5 sets of 20sec work/10sec rest for each movement, 1 min rest in between movements:
    Front squat @65
    Box jump
    Weighted glute bridges
    V-ups

  • #2207

    Kalle Beck
    Keymaster

    Nice little circuits!

    Sign up for Monthly Training Templates https://store.startingstrongman.com/product/starting-strongman-training-templates/
    1 on 1 coaching https://store.startingstrongman.com/product/online-coaching/
    Subscribe http://Youtube.com/c/startingstrongman
    Follow http://Instagram.com/letkallelift

    • #2208

      Sarah Scott
      Participant

      I’m really enjoying conditioning again! Keeping it challenging and quick but not horrible is key for me. 😜

  • #2209

    Sarah Scott
    Participant

    1/14/18
    1. Incline DB Bench 4×[email protected]
    2. rear delt flies 3×[email protected]
    3. reverse lunges with/bb 3×[email protected]
    4. Farmers walk [email protected]’x2, [email protected]’x2, farmers hold [email protected]
    5. Stone to shoulder 3×[email protected]

    EMOM 6min
    3 ground to OH [email protected]
    5 burpees

    Handstand work. It’s starting to click, I think it’ll happen soon 🤞🏼

  • #2212

    Sarah Scott
    Participant

    1/15/18
    1. Axle clean and jerk 75×1 85×1 95×1 105×1 115×1, 120 2×1
    2. Standing Overhead lockouts 5×3 85
    3. Strict Press 2×[email protected]
    4. face pulls 3×12
    5. Chest Supported db row 3×[email protected]

  • #2218

    Sarah Scott
    Participant

    1/17/18
    1. Front Squat Narrow Stance 95×3 115×3 125×2 135×2 145×2
    2. Farmers walk deadlift 135 (per hand) 2×8, 1×10
    3. Reverse Hyper 3×[email protected]
    4. Hanging leg raises 3×10

    yoga

  • #2251

    Sarah Scott
    Participant

    1/20/18

    1. Back Squats 8×3 60%
    2. Yoke Walk 330 x30 seconds x 2
    3. 115 stone to shoulder 5×2

    One round:
    31 burpees
    31 lunges
    31 sit ups
    31 glute bridges
    31 db push press
    31 kb swing
    31 wall ball
    31 OH squat

  • #2255

    Sarah Scott
    Participant

    1/22/18
    1. Axle c&j 110 AMRAP (9)
    2. Standing Overhead lockouts 4×[email protected]
    3. Axle Strict Press 2×[email protected]
    4. face pulls 2×10

    5. Incline DB Bench 3×[email protected]
    6. rear delt flies 3×[email protected]
    7. Walking lunges 3×[email protected] (bb) each leg
    8. Wrist extensions 3×[email protected]

  • #2267

    Sarah Scott
    Participant

    1/24/18
    1. Front Squat Narrow Stance 95×3 115 2×5
    2. Farmers walk deadlift 135 x30 seconds xamrap (13)
    3. Reverse Hyper 3×12
    4. Hanging leg raises 3×8

    Yoga

  • #2278

    Sarah Scott
    Participant

    1/25/18
    21-15-9 reps:
    Wall balls @14
    Ring pull ups
    Thrusters @45
    Box jumps
    Kb swing @25

  • #2288

    Sarah Scott
    Participant

    1/26/18
    1. Yoke carry: 45sec for AMRAP 20’ lengths @285, rest 30 sec then 45sec for AMRAP 20’ lengths @ 335

    2. 115 Axle OHP: 90sec AMRAP

    3. 115 farmers walk, 40’ then AMRAP deadlifts, 45sec then AMRAP 110 stone to shoulder, 45sec

  • #2313

    Sarah Scott
    Participant

    1/28/18

    2 rounds:
    20sec work, 10 sec rest
    5 air bike
    5 run

    Then 3 rounds:
    10 Weighted sit ups (25)
    10 GHD sit ups
    10 v-ups
    10 knees to elbows
    10 windmills (25)

  • #2362

    Sarah Scott
    Participant

    2/3/18
    Snowdown Strongman competition, Durango, CO

    This was my fourth year participating in this event. It is put on by a local Crossfit gym during an annual winter festival, so there’s always such a fun and festive vibe. The festival has a theme every year, this year was “A black tie affair” so one girl competed in a sequin dress (and won! Lol).

    For some reason I’ve been getting bad anxiety the night before competing and have a very hard time sleeping, and unfortunately this time was no different. So with that, just coming off a head cold, and a bit of a sore lower back, I didn’t go in feeling 100% but was still excited.

    First event was a yoke event: AMRAP 40’ lengths at 280 for 45 seconds, 30 seconds rest while more weight was added, then continue at 350 for another 30 seconds. I got 7 on the first round then 4.2 on the second for a total of 11.2

    Second event, 125 axle press AMRAP 90sec. I did not get much of a break before it was my turn on the axle, which meant I was not too recovered but that may have actually been good—there was not enough time to get cold or get nervous. My previous axle OH press max was a verrrry shaky 1×125 out of the rack, so I was hoping for that game day adrenaline for a few reps, which is exactly what happened! Got two solid reps fairly quickly then missed a third so I stepped back. I took two more attempts but couldn’t lock either one out. That third rep was sooo close but I’m super happy with the two I got. And how great they felt!

    Final event. The “buy in” was 2×20’ farmers [email protected] Then AMRAP farmers deadlifts @135 for 45 sec, then AMRAP 115 stone to shoulder for 45 sec. I manager 13 farmers dl and was totally winded but did get 1 super ugly stone to shoulder. I forgot to place my hands in the right “over/under” position but I still got that puppy up. Lol!

    All in all I am happy with how I did and it was fun as always, but I wish I would’ve gotten better rest the night before. I think I did lose a bit of an edge from that, but it is what it is. Fun and no injuries so still a success in my book. 🙂

  • #2378

    Sarah Scott
    Participant

    2/6/18
    1. Seated DB OH Press 3×[email protected]
    2. Seated DB Lateral Raises 3×[email protected]
    3. Close grip Push ups 12,10
    4. Rope Tricep press downs 3×[email protected]

  • #2388

    Sarah Scott
    Participant

    2/9/18
    1. Front Squat Narrow Stance 95×3 115×3 120 3×3
    2. Stiff Leg Deadlifts 3×[email protected]
    3. Bulgarian Split Squats 3×[email protected]
    4. Reverse Hyper 3×[email protected]
    5. Hanging leg raises 3×8

  • #2396

    Sarah Scott
    Participant

    2/11/18

    1. Incline Bench 3×[email protected]
    2. rear delt flies 3×[email protected]
    3. Walking lunges 3×[email protected]
    4. “No grip” false grip bar hang 5x15sec

    1 mile run

  • #2401

    Sarah Scott
    Participant

    2/12/18

    1. Log clean & Press 5×[email protected]
    2. Strict Press with a barbell 8×75, 8×70
    3.Pull ups (assisted) 12, 12
    4.face pulls 2×12
    5.seated lateral raises 2×[email protected]

  • #2405

    Sarah Scott
    Participant

    2/13/18
    Yoga

    2/14/18
    Front Squat Narrow Stance 95 5×3
    Deadlifts 205 5×2
    Bulgrian split squats 2×[email protected]
    DB Stiff leg deadlifts 2×[email protected]

  • #2412

    Sarah Scott
    Participant

    2/18/18

    Finally got some snow so I got out on the mountain yesterday, so I’ll count it as some conditioning! 🙂

    1. Incline DB Bench 3×[email protected]
    2. rear delt flies 3×[email protected]
    3. Walking lunges 3×[email protected] each leg
    4. Cannonball grip dead hangs: 20sec/25sec/30sec
    5. Back Squats 3×[email protected]
    6. Stiff Leg Deadlifts 3×[email protected]
    7. Keg carry 115 2x50ft

  • #2416

    Sarah Scott
    Participant

    2/19/18

    1. Log clean & Press 5×3 (clean once) at 82lbs
    2. BB Strict Press 3×6 75
    3. Pull ups 3xamrap 9,7,6 (w/band)
    4. face pulls 3×12
    5. seated lateral raises 3×[email protected]

  • #2427

    Sarah Scott
    Participant

    2/20/18
    Yoga

    2/21/18
    1. Front Squat Narrow Stance up to 85×3 105 3×3
    2. Deadlifts 185×5 205×3 225 3×3
    3. Bulgarian split squats 3×[email protected]
    4. DB Stiff leg deadlifts 3×[email protected]

  • #2431

    Sarah Scott
    Participant

    2/23/18
    1. floor press 5×[email protected]
    2. Incline DB Bench 2×[email protected]
    3. rear delt flies 2×[email protected]
    4. Walking or reverse lunges 3×[email protected] each leg
    5. Fat grip db shrugs 3×[email protected]

  • #2433

    Sarah Scott
    Participant

    2/25/18

    1. Back Squats 115 3×10
    2. Stiff Leg Deadlifts 3×10 155
    3. Keg load 115 3×5

    20 min AMRAP (4 cals shy of 8rounds)
    8 Hanging knee raise
    10 db C&P @20
    12 cal row

  • #2435

    Sarah Scott
    Participant

    2/26/18

    1. Log c&p 82×3 88×2 92 4×2
    2. Strict Press 3×[email protected]
    3. Pull ups 3xamrap (10, 7, 6)
    4. face pulls 3×12
    5. seated lateral raises 3×[email protected]

  • #2529

    Sarah Scott
    Participant

    3/7/2018

    Front Squat Narrow Stance 85×3 105×2 115 2×3
    Deadlifts 185×5 205×3 225×2 245 2×2
    Bulgrian split squats 3×[email protected]
    DB Stiff leg deadlifts 3×[email protected]

  • #2548

    Sarah Scott
    Participant

    3/9/2018

    1. floor press 5×[email protected]
    2. Incline DB Bench 3×[email protected]
    3. rear delt fly 3×[email protected]
    4. reverse lunges w/bb 3×[email protected] (each leg)
    5. Fat grip shrugs 3×[email protected]

  • #2556

    Sarah Scott
    Participant

    3/10/18
    7mi mtn bike ride, best cardio ever!

    3/11/18
    Back Squats 3×[email protected]
    Stiff Leg Deadlifts 3×[email protected]
    Farmers Walks 160 4x40ft

  • #2563

    Sarah Scott
    Participant

    3/12/18

    1.Log clean & jerk 82×3 88×2 92×2
    2.Strict Press 45×5 65×3 75×2 85×1 95×0
    3.Pull ups 3×8 (w/orange band)
    4.face pulls 3×12
    5.seated lateral raises 3×[email protected]

  • #2575

    Sarah Scott
    Participant

    3/14/18

    1. Front Squat (narrow) 85×3 105×2 115×2 125×3
    2. Deadlifts 185×5 205×3 225×2 245×2 255×2
    3. Bulgarian split squats 2×[email protected]
    4. DB Stiff leg deadlifts 2×[email protected]

  • #2603

    Sarah Scott
    Participant

    3/16/18
    1. Circus Dumbbell 5×1 55lbs
    2. floor press 95 3×3
    3. Incline DB Bench 3×[email protected]
    4. rear delt swings 2×[email protected]
    5. reverse lunges w/bb 3×[email protected] each leg
    6. Fat grip shrugs 3×[email protected]

  • #2607

    Sarah Scott
    Participant

    3/17/18

    1. Back Squats 125 5×6
    2. Stiff Leg Deadlifts 3×8 165
    3. Farmers Walks 2×[email protected]

  • #2627

    Sarah Scott
    Participant

    3/19/18
    1. Log clean & jerk 82×3 88×2 92×2 96×2
    2. Strict Press (barbell) 45 3×8
    3. Overhead Lockouts (log) 85 3×3
    4. Pull ups 3×8
    5. face pulls 3×12
    6. seated lateral raises 3×[email protected]

    3/20/18
    2000m row
    Yoga

    3/22/18
    2.2mi run

    3/23/18
    1. Front Squat Narrow Stance 85×3 105×2 115×2 125×2 135×1, 135×1
    2. Deadlifts 185×5 205×3 225×2 245×2 255×1 265×1
    3. Bulgarian split squats 3×[email protected]
    4. GHR 3×8

  • #2629

    Sarah Scott
    Participant

    3/25/18
    1. floor press 105×2, 105×1
    2. Incline DB Bench 3×[email protected]
    3. incline rear delt raises 3×[email protected]

    4. Back Squats 135 5×5
    5. Stiff leg deadlifts 3×10 165
    6. Farmers walk 4x120x40’
    7. reverse hypers 3×12

    3/26/18
    1. Log clean & Press jerk 82×3 87×2 92×1 97×1 102×1
    2. Strict Press with a barbel 45 3×10
    3. Overhead Lockouts (log) 95 2×2
    4. Pull ups (orange band) 4×6
    5. face pulls 3×12
    6. seated lateral raises 3×12

  • #2682

    Sarah Scott
    Participant

    4/2/18
    Log C&P: 82×3, 87×2, 92×1, 5×[email protected]

    4/4/18
    Front Squat Narrow Stance 85×3 105×2 115×2 125×2 135×1, 135×1
    Deadlift 185×5 205 4×2

    3 rds:
    12 deadlift @ 125
    12 bar facing burpees
    Into
    4 rds
    6 deadlift @ 155
    6 burpee box jump overs
    15 min time cap (finished right at the last second)

    • #2683

      Sarah Scott
      Participant

      Oops, that’s not complete

      4/2/18
      1. Log c&p: 82×3 88×2 92×1 97x5x1
      2. Strict Press with a barbell 45 3×12
      3.,Overhead Lockouts (log) 85×2 95×2 105×2
      4. Pull ups 5×5
      5. face pulls 5×10
      6. seated lateral raises 5×[email protected]

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