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)