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