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.