Monday 091228

Back squat - 83% x 3 x 5
Snatch deadlift - 103% x 3 x 3
Push press - 76% x 5 x 5

Liz
bs@ 150#
snatch dl 135#,115#x2
pp couldn't complete due to shoolder pain. Climbed yesterday.

Saturday 091226

• Mid-hang power snatch - 65% x 2 x 5; 1 min rest
• Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2

Liz

Mid-Hang PS 65#

Snatch Balance 100#max, 90#, 80#

Max Back Squat 175# (tie PR) almost got 185

Row 2x500m 1 min rest

2:07

2:10

12/25/09

Run 3.75 mi

snatch balance 100# attempt

Wednesday 091223

• Front squat - 75% x 3 x 5
• Snatch pull - 85% (of snatch) x 3 x 3
• Jerk - max for day; 90% of that x 1; 80% x 2 x 2

LIZ

FS 105#

SP 85#

Jerk--145# (new PR), 135#, 115#

then stretch session

Tuesday 091222

• From catalyst athletics:
• Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
• Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2

Liz:

BWUx1

CFWUx1

Mid-H M Snatch 45#

C+J+PC 75#, 85#, 95#

Monday 091221

From Catalyst Athletics:
Back squat - 80% x 3 x 5
Snatch deadlift - 100% (of snatch) x 3 x 3
Push press - 73% x 5 x 5
3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Liz
WU: Row 3 min, burgener WUx1, CFWUx1
BS 140#
Snatch DL 115#
PP 85#

3 sets of
10 kipping pull-ups
10 sit-ups

Daniel

BS 340#

Snatch DL 205#

PP 165#

Saturday 091219

From Catalyst:
Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
High-hang snatch - 60% x 2 x 4

Then,
3 sets; no rest:
300 m row
15 pull-ups

Liz
OHS 65#
Tall Snatch 45#
HHSnatch 55#/65#

Met-con 6:51

Daniel:
Friday:
From Catalyst:
Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
High-hang snatch - 60% x 2 x 4

Then,
3 sets; no rest:
300 m row
15 pull-ups

OHS done at 145#
Tall SN done at 95#
High Hang SN done at 135#

Had a timing malfunction on the metcon, but did something between 3-4 minutes.

Saturday:
Max Snatch: Hit 185, this is well below my true max but it's been awhile and I am still trying to get comfy.

Thursday 091217

From Catalyst Athletics:
Front squat - 75% x 4 x 5
Snatch pull - 85% (of snatch) x 3 x 4
Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

Liz
FS @ 105#
SP @ 85#
Jerk @ 100#, 105#, 115#

Tuesday 091215

CF Mainsite:
back squat 3-3-3-3-3

Liz
CFWUx3 (trying to do the full cfwu each day, kinda got out of the habit)
135-140-145-150-155

Monday 091214

LIZ
CFWUx3
Grease the groove BS 5x3 @135#
Row 1k 3:52

Daniel
CFWUx3
Row 1k 3:25

Tuesday 091208

CF Mainsite WOD
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Liz 12:30


Daniel did
"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

He subbed rowing for running.
Daniel 24:27 (had to stop and change plates over/didn't stop time)

Monday 091207

CF Mainsite WOD from last week:
Complete three rounds for time of:
Run 800m
95 pound Power cleans, 21 reps

Liz 22:05

I turned 28 today.

Saturday 091205

CF Mainsite WOD:

"Lumberjack 20"

20 Deadlifts (155 lbs)
Run 400m
20 KB swings (35#)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (25lbs each)
Run 400m

Liz 25:10

Friday 091204

Mainsite WOD:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Liz (w/ regular sit-ups): 8:20

Wednesday 091202

After a long vacation week of minimal wods and eating poorly....we are back.

Burgener WUx2
Warm up snatch/clean&J

WOD
10/1 reps
9/2
8/3
.
.
.
3/8
2/9
1/10 of:
135#/75#
Cleans
Press
(racking allowed: otherwise I (liz) would have been cleaning every press later in the wod)

Liz:
started out with 75# and full squat cleans. made it to 5/6 round and changed to 65# with power cleans. i was at muscular failure on the presses since 75# is 88% of my 1RM. We stopped time at 20:00, but i finished all the reps probably 3 min later with push jerks. heinous.