Monday 091228

Back squat - 83% x 3 x 5
Snatch deadlift - 103% x 3 x 3
Push press - 76% x 5 x 5

Liz
bs@ 150#
snatch dl 135#,115#x2
pp couldn't complete due to shoolder pain. Climbed yesterday.

Saturday 091226

• Mid-hang power snatch - 65% x 2 x 5; 1 min rest
• Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2

Liz

Mid-Hang PS 65#

Snatch Balance 100#max, 90#, 80#

Max Back Squat 175# (tie PR) almost got 185

Row 2x500m 1 min rest

2:07

2:10

12/25/09

Run 3.75 mi

snatch balance 100# attempt

Wednesday 091223

• Front squat - 75% x 3 x 5
• Snatch pull - 85% (of snatch) x 3 x 3
• Jerk - max for day; 90% of that x 1; 80% x 2 x 2

LIZ

FS 105#

SP 85#

Jerk--145# (new PR), 135#, 115#

then stretch session

Tuesday 091222

• From catalyst athletics:
• Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
• Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

Liz:

BWUx1

CFWUx1

Mid-H M Snatch 45#

C+J+PC 75#, 85#, 95#

Monday 091221

From Catalyst Athletics:
Back squat - 80% x 3 x 5
Snatch deadlift - 100% (of snatch) x 3 x 3
Push press - 73% x 5 x 5
3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Liz
WU: Row 3 min, burgener WUx1, CFWUx1
BS 140#
Snatch DL 115#
PP 85#

3 sets of
10 kipping pull-ups
10 sit-ups

Daniel

BS 340#

Snatch DL 205#

PP 165#

Saturday 091219

From Catalyst:
Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
High-hang snatch - 60% x 2 x 4

Then,
3 sets; no rest:
300 m row
15 pull-ups

Liz
OHS 65#
Tall Snatch 45#
HHSnatch 55#/65#

Met-con 6:51

Daniel:
Friday:
From Catalyst:
Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
High-hang snatch - 60% x 2 x 4

Then,
3 sets; no rest:
300 m row
15 pull-ups

OHS done at 145#
Tall SN done at 95#
High Hang SN done at 135#

Had a timing malfunction on the metcon, but did something between 3-4 minutes.

Saturday:
Max Snatch: Hit 185, this is well below my true max but it's been awhile and I am still trying to get comfy.

Thursday 091217

From Catalyst Athletics:
Front squat - 75% x 4 x 5
Snatch pull - 85% (of snatch) x 3 x 4
Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

Liz
FS @ 105#
SP @ 85#
Jerk @ 100#, 105#, 115#

Tuesday 091215

CF Mainsite:
back squat 3-3-3-3-3

Liz
CFWUx3 (trying to do the full cfwu each day, kinda got out of the habit)
135-140-145-150-155

Monday 091214

LIZ
CFWUx3
Grease the groove BS 5x3 @135#
Row 1k 3:52

Daniel
CFWUx3
Row 1k 3:25

Tuesday 091208

CF Mainsite WOD
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Liz 12:30


Daniel did
"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

He subbed rowing for running.
Daniel 24:27 (had to stop and change plates over/didn't stop time)

Monday 091207

CF Mainsite WOD from last week:
Complete three rounds for time of:
Run 800m
95 pound Power cleans, 21 reps

Liz 22:05

I turned 28 today.

Saturday 091205

CF Mainsite WOD:

"Lumberjack 20"

20 Deadlifts (155 lbs)
Run 400m
20 KB swings (35#)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (25lbs each)
Run 400m

Liz 25:10

Friday 091204

Mainsite WOD:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Liz (w/ regular sit-ups): 8:20

Wednesday 091202

After a long vacation week of minimal wods and eating poorly....we are back.

Burgener WUx2
Warm up snatch/clean&J

WOD
10/1 reps
9/2
8/3
.
.
.
3/8
2/9
1/10 of:
135#/75#
Cleans
Press
(racking allowed: otherwise I (liz) would have been cleaning every press later in the wod)

Liz:
started out with 75# and full squat cleans. made it to 5/6 round and changed to 65# with power cleans. i was at muscular failure on the presses since 75# is 88% of my 1RM. We stopped time at 20:00, but i finished all the reps probably 3 min later with push jerks. heinous.

Tuesday 091124

LIZ

Burgener WUx2

30 mins of Snatch, Clean & Jerk work i.e. working out the sore

multiple sets of 3,5 up to 80% 1 rm

Then,

(from CF Central)

For time:
10 KB Swings, 1 Burpee
10 KB Swings, 2 Burpee
10 KB Swings, 3 Burpee..
cont' to 10 KB Swings, 10 Burpee
M:24kg F:16kg

As rx'd with 35#KB: 9:20

Monday 091123

LIZ

CFWUx1

Burgener WUx1

Press WU 5x55, 3x65, 3x75

Press 1-1-1-1-1

Push Press 3-3-3-3-3

80-85-90-90-95(f)

95-95-95-95-95

Then,

2 rds of:

400m run

50 squats

5:12

Meghan (5:14)

Daily Sports Barn reprimand: "Stop running so fast, you almost knocked me over!!"

MONDAY 091123

Daniel:
Warmup: 20 min jog

3 Rnds for time of:
400m run, 25 kettle bell swings at 53#, 25 Pushups

9:47

Sunday 091122

Finally have gotten over the stomach bug that made me lose 5 lbs, which was probably all muscle. Feeling pretty weak, but strong enough to workout again.

CF Mainsite WOD:


Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps


Liz

CFWU x1

Burgener WUx1

3 rds w/ 135# BS (a little less that BW)
+ 25 burpees

killed my legs....did sets of 3.

Tuesday 091117

CFWUx1, Burgener WUx1

Back Squat 5x5 @ 135#

Then, 1/2 "Cindy"
10 rds + 5 pullups

Sunday 091115

CF 2008 Games WOD

5 Deadlifts 275/185

10 Burpees

Liz

CF WU x1

WU DL 5x115, 3x135, 3x155

WOD: As rx'd 9:12 (the DLs were 80% of 1RM)

Daniel

Burgenerx3

DL WU 5x225, 5x240, 3x285, 3x335

WOD: as rx'd 4:46 (DLs were 57% of 1RM) previous time 4:22

Saturday 091114

Hang Snatch 80% 3r, 75% 2x3
Clean & Jerk 80% 2c/1j, 80% 1/2, 80% 2/1, 80% 1/2, 80% 1/1
Snatch Pull 80% (of 110%) 3r, 85% 3x3, 80% 3r, 80% 2r
Front Squat 80% 3r, 85% 2r, 80% 4x3
Good Mornings 80% 3x3, 80% 2x2

Then max reps of:
Dumbbell Press
L-hangs
GHD

Liz:
HS: 65, 65, 65
C&J: 95, 105 for the rest
SP: 85, 95x3, 85, 85
FS: 105, 115 for the rest
GM: 85, 95x2, 115x3

10 reps of 25# DBP
5 reps L-sit
22 GHD

Daniel
WU HS: 5x65, 3x95, 3x115
HS: 155, 145, 145
C&J: 165, 185, 205, 205, 205
SP: 185, 195x3, 185, 185
FS WU: 5x165, 3x195, 3x225)
FS: 260, 275, 260x4
GM: 225x3, 225x2

Thursday 091112

Liz
Burgener WUx1
Warm-up cleans 5x65, 3x85

Clean 80% 2x3 (95,105)
Power Snatch 80% 2x3, 75% 3x3, 75% 2r (75,85,75x3,75)
Snatch Balance 80% 3x3 (65,65,75)

Then,
800m (3:13)
4x400m (1:29, 1:36, 1:37, 1:36)
400m forward jog
400m backward cool down

Daniel

CFWU 1 round, 15 reps. Burgener WU x3

Clean: (WU 5x135, 3x155, 3x185). 3x185, 3x185. Still struggling after the injury.

Power Snatch: (WU 5x95, 3x115, 3x135). 3x155, 3x155, 3x3 @ 145, 2x145.

Snatch Balance: 3x135, 3x155, 3x155.

Clean Pull 3x3 @ 275.

Then

4x400m 2:00 rest. 1:21, 1:18, 1:18, 1:22

"Randy"

I think we did this Thursday 091106

75 reps of 75#/55# Power Snatches

Daniel 2:30?
Liz 7:17, suckage

Sunday 091109

Modified "Filthy Fifty"
due to time/equipment constraints

For time:
50 Box jump, 24 inch box
50 pull-ups (purple band-assisted)
50 Kettlebell swings, (30#)
Walking Lunge, 50 steps
50 Sit-ups
50 Push press, 45 pounds
50 Squats
50 Back extensions

Liz 19:10

Tuesday 091110

Row 5K

Liz 23:50
suckfest

Monday & Wed.

Monday 091102
Mainsite WOD

Five rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

Liz 21:21


Wednesday 091104
Press 5x5
65-70-70-75-75

WEDNESDAY 091104

CFWU 1 round, 15 reps each.

Burgener Warmup

 Press 5x95, 3x115, 3x135

5x5 Press: 145, 155, 155, 155, 145

3xMax Reps Pull Ups (strict): 8, 8, 7

091028

Liz:
CFWUx1
Shoulder Press 3x3
75-80-80
Deadlift 3x3
175-175-185

Rest 5:00, then
"Helen"
3 rds of:
400m run
21 KBS (35#)
12 pullups

as rx'd 10:54

Daniel 10:00 (using 35# KB in each hand, they don't have one heavier than that)

091027

Liz
Burgener WUx2
5x3 Hang (full squat) Snatch (all at 65#)
3x5 Back Squat 135-135-140

1 min max reps of: (no rest b/w)
pullups (17)
situps (28)
pushups (18)
squats (40)
double unders (22)
=125

Daniel
Burgener WUx3
Muscle Snatch 3x95, 2x115, 135, 135, 155, 165f, 165f, 165f, 165!!!
Snatch 3x135, 3x135, 3x135. First time really snatching since the injury.

Back Squat 5x225, 3x255, 3x295 <----Terminated due to pain in my right knee.

Today I cleaned a bar for the first time in at least 8 week (since the injury). I got up to 135 and cleaned it several times. All and all I felt pretty good.

091024

Pilates 101 Class

Then,

For Daniel:
Front Squats
3x265, 3x285, 2x295, 2x315.




For Liz:
Burgener WUx3, Snatch 5x45, 3x65
Snatch
3x75,2x80 (then complete mental breakdown)
Power Clean
3x3 90#

091023

Front Squats
WU Burgener x 2, 65x5, 80x3, 105x3
Liz 105x3,115x3,115x2,125x2,125x1, 3x3@105, 105x2

then,
4rds of:
250m row
10 box jumps
15 (35#) KBS

Liz 9:19
Daniel 8:52 (but did 15 BJs & 10 KBS)
Meghan 10:29

091021

Mainsite WOD:
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Liz 12:59 (unanchored sit-ups)

MONDAY 091019

Back Squat 3x80%, 2x85%, 2x90%, 1x90%, 2x85%, 3x3 @ 80%, 2x80%

Then

"Jackie"
For time:
1000m row
50x 45# Thrusters
30 Pull-ups

Daniel:
Warm Up: Burgener Warmup x 3, 5x205, 3x250, 3x290
Back Squat: 3x335, 2x350, 2x375, 1x375, 2x350, 3x335, 3x335, 3x335, 2x335.
Jackie: 8:something.  Rowed 3:14.8 1000m.

Liz:
Warm Up: Burgener WU, 5x75, 3x105, 3x120
BS: 3x140, 2x145, 2x155, 1x155, 3x3 140, 2x 140
"Jackie" probably 9 something. timing malfunction. rowed in 4:04. 

Tuesday 091013

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Liz
BS=165 (weak sauce, 10 lbs less than previous PR)
SP=90 (PR)
DL=230 (PR)
Total= 485 (PR) [the 500 mark will be broken next time!]

then,
50 burpees for time

Liz 3:27

Friday 091009

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95/65 pounds, 21 reps
Pull-ups 15 reps

Liz 5 rounds (scaled the last 2 rds of pull-ups to purple band-assisted)

Wednesday 0901007

Mainsite WOD:

Thrusters
1-1-1-1-1-1-1

Liz 85-95-100-105-110-115-120

Then, ROW 2K.

Liz 8:31

TUESDAY 091006

mainsite wod from a few days ago:

21-18-15-12-9-6 and 3 rep rounds of:
Power cleans 75 pounds
Sit-ups
GHD Back extensions

Liz 14:27

Monday 091005

Press: Greasing the groove, 5x135, 3x145, 3x155, 2x165, 175, 175, 175.

5x5 Back Squat: WU: 5x225, 3x245, 3x285. 5x315, 5x335 (New 5 rep PR!), 5x335, 5x315, 5x295.

Then

Row 2x1,000m with 2:00 min rest between: 3:13, 3:21.

FRIDAY 091002

800m, 400m, 200m

Warmup 2x400m.

Daniel: 2:51, 1:19 (SLOW!), 0:34.

THURSDAY 091001

Liz:

Copied and pasted from CF Middle TN:

3 Way Barbell AMRAP WOD (all reps with 135#/95#):

3 Minute Dead Lift
Rest 1 min
3 Minute Thrusters
rest 1 min
3 Minute Power Cleans
Total Reps for all 3 movements is your score.

w/ 95#
Deadlift=64 reps
Thrusters=8 reps
Power Cleans=20
Total reps=92

Daniel:

5x3 Press

Then

5x1 Muscle Snatch

Then

Row 1 mile.

Press: 155, 165, 170, 165, 165

Muscle Snatch: 95, 115, 135, 135, 135

Row: 5:15

Tuesday 090929

Back Squat 3-3-3-3-3
Liz 115-135-145-155-155

rest 5 min

4 rds
5 pullups
10 pushups (real)
15 situps
20 squats

Liz 5:51
Meghan 6:51 (jumping pullups)

090927

1 Mile run,

Daniel 6:26.6

Track WODs

1 mile run (on the track)

Liz 6:42


2 rounds of:
100m run
20 squats
100m run
10 push-ups
100m run
5 burpees
100m lunges

Mom 11:53
Dad 12:18

Friday 090925

From CF Central:


WOD
5 Rounds for time:
15 OH Squats M:95 F:65
30 Abmat Sit-Ups


Liz 10:10
Daniel 13:01 (the slowest sit-ups known to man)
Meghan 11:17 (45#)

ThURSDAY 090924

Got some nifty new shoes today.....ready to set some Oly PRs!!

LIZ:

Back Squat 5-5-5-3-3-3

115-120-125-135-145-150

Then,

10,9,8....1 of:
Push Press (65#)
SDHP (35#)

5:28

Daniel:

3-3-3-3-3 Front Squat

260, 275, 290, 290, 275.

Then 2 sets max pull ups.

Monday 090921

AMRAP in 20 mintues of:
5 Thrusters M:95 F:65
7 Hang Power Cleans
10 SDHP

Liz: 10 rds

Saturday 090919

Daniel:
Crossfit Total

BS:

WU: 5x205# BS, 3x245BS, 3x285BS, 2x325BS, 1x365BS.

395, 405, 415 (New PR!)

Press:

WU: 5x135, 3x155.

170, 185, 190 (Fail. My old PR).

DL:

WU: 5x235, 3x285, 3x330, 1x405.

455, 475 (New PR!), 485 (Fail. Pulled it to just under my knees.)

Total: 415+185+475 = 1,075.

Then

21-15-9 of Box Jumps (@30" box), Pull-ups.

3:10

"Fran"

21-15-9

65# Thrusters

Pull ups

Liz 6:42 (not much improvement since last time, only 8 sec better)

Meghan 7:53 (subbed jumping pull ups)

THURSDAY 090917

Still taking it easy on the ankle.
Front Squats 3-3-3-3-3
Liz 105-110-115-115-115

then 5 rds of:
3 pullups
5 dips
7 pushups
Liz 4:06

Daniel:
Press 1-1-1-1-1
Push Press: 3-3-3-3-3
5x3 Clean high pulls

Press: 165, 175, 180 Fail, 180, 175.
Push Press: 185, 185, 185, 185, 185

Fight Gone Bad

3 rds of 1 min work of the following:
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
Rest

Liz: 286 (should have rowed first. Did it last, and sucked!)
Meghan: 239
Daniel: 352

Getting back into it....

After a couple of weeks recovering from our injuries, (Liz=sprained ankle, Daniel=sprained wrists) we are gradually getting back into it.

LIZ
5x5 Back Squat
115-115-115-115-115

1/2 Cindy: 8 rds + 5/10

Daniel
Front Squat 3-3-3-1-1-1
255-275-295(PR)-305-315-325(PR)

I did the Front Squats with arms crossed. There was still too much pain to do Olympic lifting style .

1/2 Cindy: 9 rds +5 Pull ups/10 Push ups/4 Squats. Push ups hurt my wrists and shoulder.

Tuesday 090901

Daniel:
Back Squat 3x80%, 2x85%, 2x90%, 3x3 @80%

Rest 5:00min then

Run 2x400m
Tabata Box Jumps with 32in box

3x325#, 2x345#, 2x365#, 3x325#, 3x325#, 3x325#

2x400m Didn't record time but effort was all out. Box jumps went at 12, 12, 10, 8, 9, 9, 10, 10.

CF Mainsite WOD

Five rounds for time of:
95/65 pound Hang Power snatch, 15 reps
Run 400 meters

Liz
As rx'd with 65#: 19:37

Daniel
Had to modify due to wrist injury.
4 rds of:
15x 65# jumping squats
400m run

9:27

090828

Snatch
3-3-3-1-1-1

Liz
Bergener WUx2
65-70-75-85-95(f)-95(PR)

Video of 95#. Sorry for the scream.

"Grace"

LIZ
"Grace"
30x (85#) Clean & Jerks
4:24

090825

LIZ
20 mi bke ride in AM

PM Deadlifts 3-3-3-3-3
175-185-195-205x2-195

forgot to post sunday's wod
backsquat find your 3 rep max
135-155x2 (should have gotten 3)

Overhead

Overhead Progression:

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Liz
P 60-65-70-75-80x3
PP 80-85-90-95-100x2
PJ 105-115-125-135-140(PR)

video: 140#, slow but it was after all the previous reps, and I was tired.

Lunges + Running

4 rounds for time:
100m walking lunges
400m run

Daniel 21:33
Liz 22:29

harder than the wod: 4rds 400m + 50 squats

Tuesday 090818

1-1-1-1 Press

3-3-3-3 Push Press

Then for time:

10 Box Jumps, 1 Dip

9 Box Jumps, 2 Dips

8 Box Jumps, 3 Dips

...

2 Box Jumps, 9 Dips

1 Box Jump, 10 Dips

Daniel

Press: 185, 190 fail, 190 fail, 185.

Push Press: 185, 190, 190, 190.

Metcon: 5:24.

Liz

Press: 80-85-90(f)-90(f)

Push Press: 85-90-90-95

Metcon: 7:16 (muscular failure on dips. purple band assisted)

MONDAY 090817

Daniel
Burgener Warm-up x 3 plus OHS with wood.

Snatch 80% 3r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s

Snatch: Warmed Up with 5x95, 3x115, 3x135. 165x3, 175x2, 165x3.
Power Clean: Warmed Up with 5x135, 3x165, 3x185. 205x3, 215x2, 215x2, 215x2, 205x3, 190x3, 190x3, 190x3.
Jerk: Warmed up with 3x135, 3x155. 3x190, 2x200, 2x190.
Front Squat: 255x3, 285x2, 265x2, 255x3, 255x3, 255x3.
Romanian Pull: 255x3, 265x2, 255x3, 255x2, 255x2.

Then

Dumbell Press 5x60, 5x60, 5x60.
Leg lifts 3x10sec.
GHD 3x10.

LIZ

Bergener Warm-up x2

From THE FITNESS CONDUIT:

M.E. Hang Power Clean 3-3-3-1-1-1

100-105-115-115-115-115

Today wasn't a good day, felt weak physically and mentally. So I just finished the WOD and focused on technique which I need to work on.

Then Main Site WOD:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

DUs: 65,40,22,20=147

Sit-ups: 61,35,20,10=126

Total: 273

Make-up Day

LIZ (i've been on call and missed some wods)

CFWUx1, Bergener Warm-up

Warm-up FS 95x5, 115 3x2

WOD#1

Front squat 1-1-1-1-1-1-1 reps

125,135,135,140,145(f),145 (PR), 145(f)

WOD #2

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Made it to 11 mins. not good. total=66 pull-ups

Bike

LIZ

20 mi bike ride (semi-fast)

Wednesday 090812

Warm Up: Burgener Warm Up x 3 + OHS with the wood.

Clean 80%2x3

Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r

Snatch Balance 80% 3r x 3s

Back Squat 80% 3r, 85% 2r, 80% 3r x 4s

Daniel:

Clean: Warmed up with 5x135, 3x155, 3x185. 225x3, 225x3.

Power Snatch: Warmed up with 5x135, 3x135, 3x 135. 155x3, 155x3, 145x3, 145x3, 145x3, 145x2.

Snatch Balance: 3x155, 3x155, 3x155.

Back Squat: Warmed up with 225x5, 275x3, 295x3. 315x3, 335x2, 315x3, 315x3, 315x3, 315x3.

My right shoulder and wrist are still sore, I had to greatly limit my snatch balance as a result. My cleans are progressing well, once the shoulder and wrist feels better I will start to notch up the loading.

LIZ

Bergerner Warm-up + CFWU x 1

Deadlift 5x135, 3x155

WOD

Deadlift 3-3-3-3-3

165,175,185,195,205

3 Rounds for time:

500m row

10 Man Makers F:25#

10:15

3 reps at 195#

Monday 090810

Snatch 80% 2x3; 80%x2
Power Clean 80% 3x3; 75% 4x3
Jerk From Rack 80%x3; 85% 2x2
Front Squat 80%x3; 85%x2; 80% 3 x 3; 80%x2

Rest 5:00

4 rnds for time of:
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats

Then:

Shoulder Press, GHD, Leg Lifts.

Daniel:
Warm Up: Burgener Warm Up x 3, 10 OHS with the wood, 5x95# Snatch, 3x135 Snatch, 3x150 Snatch.
Snatch 165x3, 165x3; 165x2.
Power Clean 205x3, 205x3, 205x3; 190x3, 190x3, 190x3.
Jerk From Rack 185x3; 195x2, 195x2.
Front Squat 255x3; 275x2; 255x3, 255x3, 255x3; 255x2.
Metcon: 5:51.
Press 135x5, 155x3, 155x2
GHDx10
Leg Lifts 3x10sec.

Still keeping the loading relatively light to allow the shoulder and wrist to heal.

LIZ:

Snatches with 70#

Power Cleans with 105#/95#

Jerks with 95#

Didn't do Front Squats

WOD: 6:13 (real push-ups)

SB Sprint Triathlon

0.25 mi swim
8.2 mi bike
2 mi run

Liz: 53:22
3rd place 25-29 age group

THURSDAY 090806

LIZ

Warm-up: CFWU x 1, 5x45# OHS, 3x65 OHS

WOD: 5x5 OHS

75-85-95-105-115

The video is at 115# and headless, because I had to prop it up.

Daniel:

WU: Burgener warm up x 3. 5x95 Push Press, 3x135 PP, 3x155 PP, 3x155 Press.

Press 3x3 @ 155

Push Press 3x3 @ 180

Push Jerk 3x3 @ 190

Then 3 rnds for time of:

500m row, 21 burpees, 400m run

As rx'd 17:51.

WEDNESDAY 090805

Mainsite WOD:

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Liz 19:02

Daniel: Rest day.

TUESDAY 090804

Warm Up:
Burgener warmup x 3, 5x135 Clean, 3x185 Clean, 3x205 Clean, 5x225 BS, 3x245 BS, 3x275 BS

WOD:
Back Squat 80%x3, 85%x2, 90%x2, 90%x1, 85%x2, 3x3 @ 80%, 80%x2
Daniel: 3x325, 2x345, 2x365, 1x365, 3x345, 3x345, 345 (failed after 1st rep), 2x325.
Press 4x3 @ 80%
Daniel: 155x3, 155x3, 155x3, 155x3

Rest 5:00 min

3 Rnds for time of:
Row 500m, 15 Thrusters @ 95#
Daniel: 12:00

MONDAY 090803

Warm-up:

Bergener Warm-up

Snatch 50% x5; 60% x3; 70%x3

WOD:

Snatch 80% 3 reps; 75% 3x3

Daniel: 155; 150; 150; 150. I should have moved up this week but I am trying to rehab my shoulder.

Liz: all @ 70#

Power Clean 80% 3 reps; 75% 2x3

Daniel: 205; 195; 195

Liz: 95; 115; 115

Rack Jerk 80% 3 reps; 75% 2x3

Daniel: 195; 175; 175

Liz: All @ 95#

Clean Pull 80% 3 reps; 85% 2r, 90% 2r, 85% 2r

Daniel: 205; 220;230;225

Liz: 95; 105; 115

Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Daniel: 255; 270; 285; 285; 285; 270; 270

Liz: 115; 125; 130; 130; 125; 115; 115

Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Daniel: 205

Liz: 95

(we don't have much experience with this lift, so we just worked on technique through all the reps)

Then, max reps of Bench Press, Good Mornings, Leg Lifts.

Daniel: 185x10, 15, 15

Liz: 95x5, 10, 10

Then, Row 500m (all the met-con we had time for)

Daniel: 1:29

Liz: 1:52.7

SUNDAY 090802

Liz

Back Squats

3-3-3-2-2-2-2 (@80% 1rm)

135-135-140-145-145-145-145

Row 2K

8:44 (never rowed 2k before, so now at least I have some time to improve)

FRIDAY 090731

Daniel:

Warmup:

5x95# Snatch, 3x115 Snatch, 3x135 Snatch

Snatch 2x3 @ 155, 2x155

Hang Power Clean 3x3 @ 205, 4x3 @ 190

Jerk From Rack 3x185, 2x2 @ 185

090731

For time:
800m run

10,8,6,4,2 reps of
DB Hang Squat Clean M:45 F:25
Pullups
800m run

Liz: 12:58 as rx'd

Mom: 18:18 (10# DB/jumping pull-ups)

090730

Liz: 25 mi ride around the bend

Then I was made to ride the bakfiets in the rain up lookout mtn. At least it felt like it.

WEDNESDAY 090729

Daniel:

Warm up: CFWU x 1, 5x95# Snatch, 3x135# Snatch, 3x145# Snatch.

Snatch: 3x155, 3x3 at 145#

Power Clean: 3x185, 2x3 at 170#

Jerk: 3x185, 2x3 at 170#, I can usually jerk much more but my shoulders were toast today.

Clean Pull: 3x205, 2x215, 2x235, 2x235

Front Squat: 3x255, 2x270, 2x285, 1x285, 2x270, 3x3 at 255, 2x255

Tonnage (reps times load lifted)*=12,410 pounds. Duration = 1 hour 20 mins.

*A failed attempt counts as a rep in the calculation but at zero pounds.

TUESDAY 090728

Copied and pasted from CF Central:

5 Rounds for time:
15 Overhead Squats M:115 F:75
20 Box Jumps

Liz: 13:54
Daniel: CFWU x 3 rnds. WOD, 9:03. Also did 85% effort "Grace" as a warm-up, 4:00.



That was the last round, the legs were hurting.

MONDAY 090727

M.E. Deck Snatch 2-2-2-1-1-1

Rest 5:00

7 Rounds

10 Box Jumps
10 Push Ups

Liz:
65-75-75-80-85-90 (PR)
WOD: 5:12 (to get the metcon effect subbed knee push-ups)

Daniel:
155-165-175-185-190-195 Struggled with balance today.
WOD: 4:10

"Annie"

50-40-30-20-10
Doubleunders
Ab mat sit-ups (anchored)

Liz: 10:19

Daniel: rest day.

FRIDAY 090724

3-3-3-1-1-1 Push Press

Rest 5 mins

On the minute:

Perform 3 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 3 Power Cleans.
*Use a maximal weight. At least 80% of 1 RM
*Perform 5 Pull Ups for every rep not complete. Complete at end of 15 minutes.

Daniel:

165-185-195x2-195-205 (fail)-200 (fail). Shoulders felt like crap, hence my poor results.

Power cleans on the minute done at 185. Didn't miss any reps but it got pretty hard near the end. Man do my traps hurt!

Liz

3-3-3-1-1-1 Push Press

75-85-95x2-95-100-105(f)

WOD: Done with 95#. Last 5 mins did C&Js, instead of just PCs.

THURSDAY 090723

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Daniel:
As rx'd 11:57. I felt sluggish, the ME Back Squats yesterday must have taken a toll.

Liz:

1 mi run to Sports Barn
5x5 Back Squats
105-115-125-135-135 (PR)
1 mi run home

WEDNESDAY 090722

3-3-3-1-1-1 Max Effort Back Squat

Rest 5:00

Row 1000m
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Horizontal Row
Knees to Elbows
Row 1000m

Daniel:
ME BS: 315-335-350-365-385-395 (New PR)

WOD: 20:00. Row splits were 3:21 and 3:30



Liz: REST DAY!

"Fran"

Fran
Originally uploaded by flossy22

21-15-9
65# Thrusters
Pull-ups

Liz As Rx'd: 6:50

First time doing Fran. Need to work on pull-ups. All thruster sets done without dropping bar.

MONDAY 090720

HAPPY 1ST BIRTHDAY, OLIVER!!!

M.E. Hang Power Snatch 2-2-2-1-1-1

Rest 5:00

200 Dumbbell Swings for time
Loading: 55lbs males/ 35lbs females

Daniel:

155-160-165-165-170-170

WOD 11:45

Liz:

55-65(f)-65-75-85-95(f)

WOD 13:03

Lower back/delts are sore.

This rep is 170#, tied PR. Kinda border line low for a power snatch. The rep right after this rep was a perfect power snatch, nice and high.

SUNDAY 090719

5-5-5-3-3-3 ME Dead Lift

Rest 5:00

3 rds for time of:
Row 500m and 5 Dead lifts (80-90% 5 rep max)

Daniel:
315-365-385-405-425-430x1

Row and DL in 14:43, DLs at 365. Row Splits, 1:33, 1:36, 1:40. The DLs were heinous after the rowing, I had to do doubles and singles the whole way.

Liz:
155-165-175-195-195-185

Row/DLs WOD: 10:44 with 165# DLs (all DLs in straight sets; 40 sec of each rd was wasted walking from the rower to barbell)

Mom
DLx 3x3
125-135-145
10:04 with 125# DLs

Dad
9:40
DLs with 135

090716

Shoulder Press

3-3-3

Liz 65,70,75

Daniel 155,165,170(x1)

Hang Power Clean

1-1-1-1-1-1-1

Liz 95-105-105-105-110-115-115

Daniel 205,215,220,225(f),225,205,205

--dropped down after 225 due to shoulder pain.

Liz 30 mi bike ride (death apple)

TUESDAY 090715

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps (Women use 65#)

Daniel:

Before the WOD I did ME Back Squats 5-5-5-3-3-3.

285, 295, 315 (New 5 Rep PR), 345, 355(Only got 2), 350 (New 3 Rep PR).

I did Nancy with 135# OHSs, 16:19.

Liz:

As rx'd 16:17.

Monday 090713

M.E. Hang Power Snatch 2-2-2-2-2-2

Rest 5:00

"Diane"
21-15-9
Barbell Deadlift 225
Handstand Push Ups body weight

Hang Power Snatch: 155-160-165-170-170-155
Diane:As rx'd 13:00. Very hard following the snatches!

MONDAY 090713

1 RM Thruster
Originally uploaded by hrtmnstrfr

Thruster 1-1-1-1-1-1-1 reps

Liz 75-85-85-90-95-100(f)-100

SUNDAY 090712

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Started out at 205, dropped to 185 after the third set. 4 missed reps=20 burpees. I completed the 4 missed reps after the wod.

5 minutes later I rowed 1,000m at 85% effort, 3:21.

090712

Liz

Run 800m 3:27

400m 1:27

800m 3:40

400m 1:37

090711

Perform as many rounds as possible in 15 minutes:

15 Dumbbells Thrusters 45 lbs
500 Meter Row

Daniel: 3 rds

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM


Liz 105#, 7rds
Swim 400m 7:30

Track WODs

THURSDAY 090709

Four rounds for time of:
Run 400 meters
50 Squats

Daniel 12:32 (PR is 10:37)


#88
8 rounds for time of:

110 yard run
8 Kettle Bell Swings 1.5 Pood (53#)
5 Pushups (subbed for pullups)

Liz 10:04

"Lizzie"

Complete for time:

15, 10, 5 reps of:

Power Clean 185 lbs
Ring Dips (didn't have rings, so did bar dips)

Daniel: 7:12
Liz: 5:16 (with purple band assisted dips/95# cleans)


Swim 400m
Liz 7:17

TUESDAY 090707

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
Anchored, Abmat Sit-ups (subbed for GHD sit-ups)

Daniel: 12:20

Liz: 12:49 (95# FS)

Going Overhead

SUNDAY 090705

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Daniel:
Press 165, 175, 185, 190 (New PR), 195 (Fail);
Push Press 190, 190, 190, 190, 190;
Push Jerk 190, 190, 190, 190, 190.

This WOD got really mentally intense towards the end. I was fighting for every rep during the PJs. My old press PR is 180, I am very pumped I was able to push 190 so many times, that should really help move my press PR upwards!

Liz:
Press 65, 70, 75, 80, 85 (tie PR)
Push Press 85, 85, 85x2, 85x2, 80
Push Jerk 80, 80, 80, 80, 85

"Badger"

SATURDAY 090704

Complete three rounds for time of:
95#/65# pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Daniel 37:44

Liz 37:46

Done at Riverview Park at high noon on the 4th of JULY!!!

"Randy"

Friday 090703

75 Power Snatches at 75#

Daniel (I did this Thursday night): 5:41. Probablly could have gone faster but I lost count around 20 and had to start over :(

Liz: 6:44 (45#) Hard, grip failed, heart burned.

"CrossFit Total"

MONDAY 090629

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Liz: BS=175, SP=80, DL=215 Total=470 (PR) 20# improvement since last month

Dan: BS=380 (PR), SP=180 (Tied PR), DL=405 (PR is 470) Total=965 (PR total=1015)

I'm nursing a lower back injury that limited my dead lift. I decided not to push it further than 405 after feeling pain while pulling.

SATURDAY 090627

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Liz (45#PP/DL) 23:51

Dan: Took the day off to let my lower back injury heal.

THURSDAY 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Daniel, as rx'd: 13 and 1/3 rds

I hurt my lower back during this wod, really tightened up afterwards.

Liz: 11 rds (65#)

Front Squats

TUESDAY 090623

Front squat 3-3-3-3-3 reps

Liz: 95, 105, 110, 115, 120x2, 135x1(f)

Daniel: 235, 245, 255, 265, 275, 315x1

MONDAY 090622

3 rounds for time of:

400m run

21 55 lb. dumb bell swings

12 hand stand push ups

Daniel: As rx'd 16:30

Liz (on call)

Run + Squats

4 rds for time

400m run

50 squats

+ 100 degree weather

Liz 14:42

FRIDAY 090619

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Daniel: 4 rounds

Liz: 3 rounds (scaled with 75# BP/65#PP)

Thursday 090618

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Liz 14:48 (14# ball/purple band assisted pull-ups)

Daniel 17:11 (40# dumbell thruster subbed for wall-balls, we didn't have a 20# med ball)

Hang Power Snatch

1-1-1-1-1-1-1-1

Liz 55-55-60-65-65-70-75-75
Daniel 175 (f)-170-165-160-155x3-145-135-135 (reverse order)

then,
liz=11x75# OHS
dan-11x175# OHS

Mod "Nasty Girls"

3 rd:
50 squats
7 Muscle ups (scaled)
135#/95# Hang Power Cleans

Liz 17:05 (scaled muscle ups to pull-ups and 1st rd w/ 95#, then 75#)
Daniel 14:30 (scaled CTB pull-ups/dips)

WOD 20090613

100ft walking lunge

21 pull-ups

21 sit-ups

100ft WL

18 PU

18 SU

100ft WL

15 PU 

15 SU

100ft WL

12 PU

12 SU

100ft WL

9 PU

9 SU

100ft WL

6 PU

6 SU

Daniel 16:40

Liz 15:29 (rubberband assisted pullups)

WOD 20090611

AMRAP in 20 min of:
115# Hang Squat Clean
21 Dips
21 Sit-ups

Daniel: 6 rounds

Liz: 20 mi bike ride around the bend/stringers ridge

Back Squats

1-1-1-1-1-1-1

Liz 140-145-145-145-150-160-165(F)
Daniel 315-335-345-355-365-375(PR)-380(F)

Gasping for Air

That's my name for this WOD.

5 rds for time:
45# Thrusters, 21 reps
21 Double unders

Liz 17:18

Daniel 14:22 (75# thrusters/63 single jumps)

2 WODS

Deadlift 1-1-1-1-1-1-1

185-190-190-195-195-195-195

Daniel wouldn't let me go any heavier, said my back was rounding.

"Lynne"

5 rds

75# Bench Press (Max Reps)

Max Pull ups

10,4

10,4

10,4

8,4

10,3

50 Burpees

50 Burpees for time

Liz 4:29

OHS

5x5 OHS

Liz: 55,60,65,75,80(f)
Daniel: 135,155,185,195,195

"Erin"

5 rds for time:
40#/20# Dumbbell Squat Cleans
21 Pull-ups

Daniel 10:04
Liz 10:45

CrossFit Total

Liz
Back Squat: 135-155-160
Shoulder Press: 75-85-90(f)

Deadlift: 205-210(f)-210(f)     (PR=225)

Total: 450

Memorial Day

"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mi run

Daniel 40:37
Liz 54:08
Mom 1:15
Dad 1:05

Press It!

@ CF Las Vegas
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Liz
55-60-65-70-75(f)
80-85-90-90-90
95-115-125(f)-120-120

20090514

5 rds for time:
30 ab mat sit ups
25 GHD back extensions

Liz 11:25

"Cindy"

AMRAP in 2o mins of:
5 pullups
10 pushups
15 squats

Liz (w/ knee pushups): 10 rds

Carfree Europe

A German town named Vauban has ditched cars in favor of bicycles and trains. Read the article HERE. From the article:

Street parking, driveways and home garages are generally forbidden in this experimental new district on the outskirts of Freiburg, near the French and Swiss borders. Vauban’s streets are completely “car-free” — except the main thoroughfare, where the tram to downtown Freiburg runs, and a few streets on one edge of the community. Car ownership is allowed, but there are only two places to park — large garages at the edge of the development, where a car-owner buys a space, for $40,000, along with a home.

"Grace" & Back Sqats

"Grace"
30x C&Js for time
Liz 75# 3:15
Daniel 135# 3:40

Back Squats 5-5-5-5-5
Liz 95-100-100-100-105
Daniel 285-275-265-255-255 (reverse order)

Light "Grace"

30x 40# dumbell C&Js for time

Liz 3:05

"Griff"

800m run forward

400m run backward

800m forward

400m backward

15:04 Liz

"Fran"

Daniel 4:20

"Cindy"

Warm-up: climbing

Modified w/ jumping ring pull-ups and knee push-ups.

12 rounds

Weakling

1-14-09

4 rds for time

400m run

50 squats

Liz: 16:45

1-17-09 Partner WOD

AMR in 20 mins

5 Wall Balls

10 KBS

15 DU

9 rounds with M.E.