11/3/2012

1 mile morning run.

8 Burpees

3x10 back squat
3x10 shoulder press

Nancy

5 rds
400m run
15 OHS 65#

Liz 14:22

Sent from my iPhone

Max back squat

Max BS
Liz 225# PR
Max 1 min air squats
Liz 66
Every 90s for 10 rds
21 DUs
7 dips
3 GtO (105#)

Sent from my iPhone

Griff

800m f
400m b
800m f
400m b
Liz 13:26

Sent from my iPhone

"Randy"

75x power snatch @ 25kg

Liz 3:34

Row 2K

Liz 8:11.0

Sent from my iPhone

Tabata something else

329 reps
In call room

Tabata jumping pullups 80
" pushups 56
" Situps 77
" squats 114
No rest b/w

20120513

Max snatch for today 55kg

Back squat 3x10 65-65-65x6(f)

Max shoulder press 48kg (PR)

20120509

Liz
4 rds
3 power cleans 120#
14 shoulder touches
21 wall balls 14#

9:14

Sent from my iPhone

Check it ou

http://thearmywifedude.blogspot.com/?m=1


Sent from my iPhone

20120503

Front squat 4s x3 @70kg

15 min amrap
15 ohs 65#
30 lateral jump over BB
45 abmat sit ups

4 rds + 60 reps

Sent from my iPhone

20120425

Liz
Back squat 5x5
70-70-70-70-72
Bench 3 sets @ 95#
5-6-7

7 min amrap
5 95# power snatch
15 WB 14#
25 HR pushups

2 rds + 20 reps

04222012

1 RM jerk
Liz 72 kg PR

3 rds
21 Wallballs
21 toes 2 bar
8:18

20110411

C&js 5x1
50-55-60-65-65
Clean pull
4x2 @ 70
Front squat 1/4 4x2 @ 60kg

5 rds
Run 400 m
15 C2B pullups
2 min rest
22:41

Sent from my iPhone

20120403

Liz 

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 75 sec

40-45-50kg

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec.

50-55

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU

Row 500m

Rest 1:1

7/1:55

5/2:00

5/2:00

6/2:02

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

2) ME UB Thrusters 115/75#

*Rest as needed between efforts.

Did 3 rds:

40/12

40/13

40/13

Sent from my iPhone

20120403

5X2 Tempo High-Bar Back Squats @ 70% – rest 75 sec.

50-55-60-65-70

For time:

Run 400m

3 rounds of the BB complex-

5 Deadlifts 95#

5 Hang Power Cleans 95#

5 Push Jerks 95#

Run 400m

2 rounds of the BB complex

Run 400m

1 round of the BB complex

Liz 11:26

Sent from my iPhone

20120330

Liz
Front squat
4r @ 55
4r @ 60
4r @ 65
4r @ 70kg

4 rds
200m farmer carry w 20kg plate
15 pullups
20 pushups hand release
30 ab mat sit ups
Liz: around 19:00 clock malfunction

20120326

5X3 Snatch @ 65-75% – rest 60 sec.

Liz 40x4, 45 kg last set

21-15-9 of:

HSPU
Burpee Box Jumps 24/20″

For time.

10:29

Only did first 15 hspu rx'd. The rest were piked on box. 

20120325

5x5 back squat

@65kg

20120320

Press
3@60, 3@65, 3@70kg

3 rds
400m run
20 Wallball Situps 14#
2x 15' rope climb

Liz 8:29

Sent from my iPhone

Games WOD 12.4

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

150+74= 224 reps

7sx2r hang power snatch + 1 hang squat snatch rest 60 sec @40kg

7x3r snatch grip push press 2@30, 5@35

Sent from my iPhone

20120313

Five rounds for time of:
Run 600 meters
15  Squat clean thruster (43/30kg)

Liz 24:55 as rx'd 

Sent from my iPhone

Games WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

Liz 8 rds + 5 reps

Sent from my iPhone

20120305

For time:
34kg/20kg Back squat, 50 reps 

15 foot Rope climb, 5 ascents 

34/20kg pound Back squat, 40 reps

15 foot Rope climb, 4 ascents
34/20kg pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
34/20kg pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
34/20kg pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Liz 14:00?

Sent from my iPhone

Project squat

1st day of research makes the first day of project squat: 60 days to get stronger!

Front squat 5x5
55-55-60-60-55kg

Games WOD 12.2

30 snatches @20kg
30 snatches @34kg
30 snatches @45kg
Max reps @54kg
10:00 time limit

Liz 81 reps

20120227

Liz
Back squat
5x5 @ 60 kg

7 rds of
7 75kg deadlift
7 strict pullups (green band)
11:27

Sent from my iPhone

20120225

Front squat
5-3-1-1-3-5
Liz. 60-65-70-70-65-60kg

Sent from my iPhone

Games WOD 12.1

7 mins of burpees!

Liz 92
Daniel 85

Sent from my iPhone

20110220

Back squat 5x5 @ 60kg

Sent from my iPhone

20110217

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Liz
Bench 3x3 50-50-51kg
Row 5
Squats 15
Pushups 8
Pullups 6
Situps 11
=45

Sent from my iPhone

20110206

Work: "Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Liz 28:36
Daniel 22:35?

Sent from my iPhone

20110129

Back squat 5-5-5
60-64-66

15-12-9
60kg DL
Burpee pullup
35# KBS

Sent from my iPhone

20110123

Front Squat
2-2-2-2-2-2
60-60-65-65-70-70kg

Sent from my iPhone

20120121

Snatch up to 50kg

3 rds of 5 min
1 rd Cindy (CTB/hand release)
10 c&js with 30 kg
1 rd Mary
20 Wallballs 14#

1st rd: got thru 10pullups of Mary
2nd: started at bottom got thru c&js
3rd: got to 13 pullups of Mary

Sent from my iPhone

20110119

"Annie"
50-40-30-20-10
Double unders
Situps

Liz 7:44

5rds
12 Wallballs 20#
12 toes to bar

Daniel 8:12

Sent from my iPhone

20110116

Liz @ Erlanger

21-15-9
25# dumbbell thruster
25# ball sit ups

4:30

Sent from my iPhone

20110110

21-15-9
Turkish get ups 35#
Wall ball 14#
Lunge w/ 15kg overhead
Burpees

Liz 21:56

Sent from my iPhone