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.