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