Revolutions of a Wheel

20110123

2012-01-23T21:24:00.001-06:00

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

Sent from my iPhone

20120121

2012-01-21T21:03:00.001-06:00

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

2012-01-19T12:06:00.001-06:00

"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

2012-01-16T14:14:00.001-06:00

Liz @ Erlanger

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

4:30

Sent from my iPhone

20110110

2012-01-11T07:15:00.001-06:00

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

Liz 21:56

Sent from my iPhone

20111227

2011-12-27T22:45:00.001-06:00

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Daniel 3:33
Liz 9:04 w 40kg

Max snatch
Daniel 111kg PR

- Posted using BlogPress from my iPhone

20111219

2011-12-19T21:49:00.001-06:00

YouTube Video

20111217

2011-12-17T12:51:00.001-06:00

Liz
c&j up to 55kg
Then,
5rds (CF games wod 2008)
5 DL 84kg
10 burpees

4:35
- Posted using BlogPress from my iPad

12/16/2011

2011-12-17T11:02:00.001-06:00

Deadlift 6x2 @ 200kg

- Posted using BlogPress from my iPad

12/15/2011

2011-12-17T11:00:00.001-06:00

Run 10k

52:27

- Posted using BlogPress from my iPad

12/14/2011

2011-12-17T10:59:00.001-06:00

Clean and Jerk to max
120, 125, 130, 135, 140kg missed jerk.

- Posted using BlogPress from my iPad

12/13/2011

2011-12-17T10:56:00.001-06:00

Hang Power Snatch 3-3-3-3-3
75, 80, 85, 85, 85

Back Squat
5x142kg
3x165
10x184kg (new PB)

- Posted using BlogPress from my iPad

Santora 12122011

2011-12-17T10:42:00.001-06:00

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Daniel as rx'd 209 reps
70, 75, 64

- Posted using BlogPress from my iPad

20111214

2011-12-15T08:37:00.001-06:00

Work: “Santora”
Three rounds for reps of:
45kg Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
80kg Deadlifts, 1 minute
Burpees, 1 minute
45kg Jerks, 1 minute
Rest 1 minute

Liz
Rd 1: 53
Rd 2: 41
Rd 3: 41
Total: 45kg

- Posted using BlogPress from my iPhone

20111208

2011-12-08T10:32:00.001-06:00

Press
5x27kg
3x32kg
6x36kg

"wood"
5 rds
400m run
10 burpee box jumps 20"
10 SDHP 30kg
10 thrusters 30 kg
1 min rest

3:38
4:21
5:05
4:49
4:29

- Posted using BlogPress from my iPhone

Thrusters + Fran

2011-11-29T17:21:00.001-06:00

Thruster 7x1
40-45-50-55-60-62(f)-60(f)

"Fran"
Liz 5:37

- Posted using BlogPress from my iPhone

11282011

2011-11-28T09:15:00.001-06:00

SNATCH: 3 sets of 5 (power snatch from floor, 3 hang squat snatch, power snatch from floor). 70kg, 75kg, 75kg.

Power Clean and Jerk: 5 sets of 2+2. 90kg, 100kg, 100, 100, 100

Shoulder Press: 4 sets of 5 @ 70kg

Back Squat: 4 sets of 5 @150kg

20111110

2011-11-10T12:37:00.000-06:00

"DT"
5 rounds:
12 dead lifts
9 hang power cleans
6 push jerks

Liz 9:46 w/ 45kg

Sent from my iPhone

DT

2011-11-09T19:18:00.001-06:00

5 rounds for time at 155 pounds
12 Dead lifts
9 hang power cleans
6 push jerks

Daniel as rxd 9:27

- Posted using BlogPress from my iPhone

Location:Cfb

20111108

2011-11-09T00:52:00.001-06:00

Tabata bottom to bottom squats
Then run 1 mile
Liz 11, 8:36
Daniel 18, 9:00

- Posted using BlogPress from my iPhone

20111108

2011-11-08T10:06:00.001-06:00

"randy"
75 reps of power snatch

Liz 3:44 w/ 20kg

- Posted using BlogPress from my iPhone

20111105

2011-11-05T10:22:00.001-05:00

7 rds
35 double unders
1 snatch

Liz 12:21 240kg (all done w 40kg)
Missed first snatch

Sent from my iPhone

"Freddy's Revenge"

2011-10-23T13:07:00.001-05:00

"Freddy's Revenge"
5 rnds
5 Shoulder to overhead @ 155
10 Burpees

Daniel 6:29

- Posted using BlogPress from my iPad

Muscle Snatch 1, 1, 1, 1, 1; Power Snatch 3, 3, 3, 3, 3; Snatch 5, 5, 5, 5, 5

2011-10-19T21:54:00.001-05:00

Daniel:
Muscle Snatch 50, 60, 70, 70, 70
Power snatch 70, 70, 80, 80, 80
Snatch 80, 80, 80, 80, 80

- Posted using BlogPress from my iPad

Location:Crossfit Brigade

Barbells for boobs -Grace

2011-10-15T10:10:00.001-05:00

30x C&Js

Daniel 2:36 (62kg)
Liz 4:03 (43kg)

- Posted using BlogPress from my iPad

Location:Crossfit Brigade

20111013

2011-10-13T13:19:00.002-05:00

Snatch 3x3 @ 40kg
Jerk 3x3 40-45-50
FS 3x5 @ 55kg

20111011

2011-10-11T20:50:00.002-05:00

1 RM Clean
1 RM Bench
1RM OHS

Liz
60kg
55kg
60kg

09302011

2011-09-30T11:47:00.001-05:00

Snatch 1-1-1-1-1

Clean and Jerk 1-1-1-1-1

"Rowing Helen"
Row 400m
21 Kb swings 53/35
12 pull ups

Daniel
Snatch 90 kg
C&J 125 kg
Helen 9:11

Liz
Sn 40kg
CJ 55kg
Helen 11:25

- Posted using BlogPress from my iPad

Location:Crossfit Brigade

"Jackie"

2011-09-28T19:47:00.001-05:00

"Jackie"
Row 1000m, 50 45# thrusters, 30 pull ups

Daniel: 6:38
Liz 11:16 20kg bar.

- Posted using BlogPress from my iPad

Location:Crossfit Brigade

20110912

2011-09-12T20:13:00.000-05:00

"Nancy"
5 RFT
400m run
15 OHS @ 30kg

Liz 15:16
Daniel 13:14?

20110822

2011-08-22T19:50:00.002-05:00

Work: Back Squats 4×5
Finisher: A couplet
21-15-9 Double Unders and Push Press (42kg/30kg)

Liz
Back Squat 60-65-70-70kg
Met-con 5:29

20110816

2011-08-16T21:47:00.000-05:00

Work: 21-15-9 reps of

102k/71 kilo Deadlifts

62/43 Overhead Squats

Liz 11:03 as rx'd

Daniel 4:02 as rx'd (insane!)

Sent from my iPhone

20110813

2011-08-13T13:35:00.002-05:00

Work: “300 Workout”
25 Pull Ups
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 Kettlebell Cleans 35M/26W
25 Pull Ups

Liz 24:18 as rx'd

20110810

2011-08-13T13:33:00.003-05:00

Thruster 1-1-1-1-1-1-1

Liz
from ground: 40-45-50-55kg
from rack: 60(f)-57-58kg

20110808

2011-08-08T19:38:00.002-05:00

Q

Snatch to max of 40kg, then 3sx2r @ 40kg

20110806

2011-08-06T13:15:00.000-05:00

Work: Three RFT of:
61kg/43kg Hang power cleans, 15 reps
15 Burpees

Liz 6:34 as rx'd

Daniel 5:55

110kg DL

2011-08-05T14:10:00.001-05:00

20110805

2011-08-05T13:58:00.003-05:00

Crossfit Total
1 rep back squat
1 rep shoulder press
1 rep deadlift

Liz
87kg back squat
40kg shoulder press
110kg deadlift
234kg=514lbs (PR total)

Daniel
BS 200kg
SP 85kg
DL 227kg
512kg

20110803

2011-08-05T13:56:00.001-05:00

2011 Open Workout 1:

10 Minute AMRAP: 30 Double Unders/15 Power Snatches

Liz: 4 rounds w/ 25kg

87kg back squat

2011-08-05T13:52:00.000-05:00

20110801

2011-08-01T16:41:00.002-05:00

Snatch balance 1-1-1-1-1-1-1

Strength: 1 Set of 5 Squats at 75-80% 1RM

Liz

40-45-45-50-51-52(f)x2-50kg

back squat 2sx5r @ 65kg

20110729 Nancy

2011-07-29T23:12:00.001-05:00

Work: Nancy

5 RFT of:

400 meter run
43kg/30kg Overhead squat, 15 reps

Liz 16:53

Daniel 13:51

Sent from my iPhone

20110721

2011-07-26T14:02:00.002-05:00

Work: For time-
Back squat, 50 reps (43/30kg)
15 ft Rope Climb, 5 ascents
Back squat, 40 reps (52/36kg)
Rope Climb, 4 ascents
Back squat, 30 reps (61/43kg)
15 ft Rope Climb, 3 ascents
Back squat, 20 reps (70/49kg)
15 ft Rope Climb, 2 ascents
Back squat, 10 reps (79/55kg)
15 ft Rope Climb, 1 ascent

liz 35:change scaled after 6 asccents

20110725

2011-07-26T14:01:00.001-05:00

Work: 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

liz 9:42 w/ 26#KB & reg kip pus

daniel 9:12 with 70# KB

20110726

2011-07-26T13:59:00.001-05:00

Front squat 1-1-1-1-1-1-1 reps

liz 60-65-70-74-75-75(f)-72kg

daniel 150-160-165-170-175-182kg-160

20110719

2011-07-19T22:34:00.004-05:00

Run 400m – rest 1 min.
Max Push-ups in 1 min. – rest 1 min.
Max Sit-ups in 1 min. – rest 1 min.
Max Dips in 1 min – rest 1 min.
Max Squats in 1 min – rest 3 min

Work: Push Press 3,3,3,3,3 – Press every 3 min.

Liz

PU 27

Situps 32?

Dips 25?

Squats 45

PP 35kg-40-44-46-46

20110713

2011-07-18T20:17:00.002-05:00

“Jack”Complete AMRAP in 20 minutes of:
52kg/37kg Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

liz
6rds w/ 37kg, 35#kb,24"box

20110718

2011-07-18T20:14:00.002-05:00

10min AMRAP
6 squat cleans
12 pullups
24 doubleunders

liz: 3 rds with 35kg

20110717

2011-07-18T20:13:00.001-05:00

Front Squat
1-10-1-20-1-30

Liz 60-40-65-40-65-35kg

20110716

2011-07-16T10:27:00.002-05:00

Back Squat
3-3-3-3-3

Liz
60-62-65-65-67kg

20110712

2011-07-12T18:52:00.001-05:00

10 rds:
15 deadlifts
15 pushups

Liz: (w/ 40kg + knee PUs) 16:48
Daniel: (w/ 70kg): 10:47

20110711

2011-07-11T20:44:00.000-05:00

"death by pullups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

Liz: 11 rds (1-5 unassisted, 6-11 green band)

Daniel: 15 rds

Sent from my iPhone

20110707

2011-07-08T19:55:00.001-05:00

"Michael"
3 rds
800m run
50 situps
50 back ext

Liz subbed 25 reps each 20:34

20110708

2011-07-08T19:51:00.001-05:00

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (negatives)
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 30kg
25 Back extensions (on floor)
30 Wall ball shots, 14 pound ball

Liz 20:06

20110706

2011-07-06T20:42:00.001-05:00

Find 1rm deadlift, then

5 rds

3 deadlifts

Max HSPUs

1RM: 100kg
5 rds w/ 80kg DL + box assisted HSPUs
10-10-7-7-7

Sent from my iPhone

20110705

2011-07-05T20:48:00.001-05:00

4 rounds of:

Row 500m

3 min rest

Liz

1:56.5
1:57.1
1:57.5
1:53.9

20110703

2011-07-03T10:36:00.001-05:00

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

Liz
10:58 (semi-accurate, had clock malfunction in the first minute)
43kg (95#) FS
Burpee/box jump/jumping PUSs

20110627

2011-06-30T19:41:00.000-05:00

15-12-9
Thrusters 35kg
Pullups

Liz
9:50 w/ kipping PUs

20110630

2011-06-30T18:16:00.000-05:00

shoulder press
3-3-3-3-3-3-3

Tabata KBS

Liz
25kg-30-35-35-35-35-37x2
35# kbs 10 on all rounds, 11 on last round

20110616

2011-06-16T19:57:00.000-05:00

OHS 3-3-3-3-3
Liz: 40-45-50(2)-50-55(2)

20110614

2011-06-14T18:46:00.000-05:00

Push Jerk 1-1-1-1-1-1-1

Liz 45-49-51-55-55-58

100m EMOM x10min

20110613

AMRAP in 20min
5 thrusters
7 hang power cleans
10 SDHP

liz w/ 15kg: 15 rds +12 reps

11042011

2011-04-11T20:18:00.001-05:00

Shoulder Press
2-2-2-2-2-2-2-2-2-2
Rest 60 sec b/w sets.

35 kg x4, 25kg x3, 30kg x3

First WOD at the new gym :)

2011-03-24T12:28:00.001-05:00

35 burpees
30 situps
25 DBS (30#)
20 jumping pullups
15 pushups

Liz 8:44

Sent from my iPhone

100518

2010-05-19T11:10:00.001-05:00

For time:
1 WallBall
15 Burpee Box Jump
3 Wallball
13 Burpee Box Jump
5,11
7,9
9,7
11,5
13,3
15,1

Liz (20# WB, 24" box)
17:48

- Posted using BlogPress from my iPhone

Thursday 100415

2010-04-15T13:56:00.002-05:00

Liz

Power Snatch 4sx3 @ 40kg

Front Squat 4sx5 @ 62kg

Bench Press 2x5@44kg 3x4 @47kg

Monday 100412

2010-04-12T13:30:00.001-05:00

Liz

Max snatch for day 47kg

C&J 2+2x3 @ 54kg

Front Squat 3sx2 @ 60kg

Press 3x8 @ 30kg

Thursday 100408

2010-04-08T14:41:00.002-05:00

Liz

Power Snatch 2x37kg, 2x41kg, 2x2 44kg

Rack Jerk 5sx2r @ 53kg

Front Squat 5sx4r @ 61kg

Clean Pull 3sx4r @ 60kg

Press 3sx8r @ 65lbs

RDL 4sx5r @ 60kg

Monday 100329

2010-03-30T10:07:00.002-05:00

Liz

Back Squat

8x135

8x145

7x155

Press

3x3 @ 75#

Saturday 100327

2010-03-28T19:51:00.001-05:00

Liz
Max snatch 52kg
Max clean and jerk 60kg
4s of 2+2 @43kg
Max front squat 82kg
Then, 3x3 @ 66kg

- Posted using BlogPress from my iPhone

Thursday 100326

2010-03-26T13:48:00.001-05:00

Daniel

Khalipa's challenge week 9:

3 Rounds for Time of:
5 Snatch Balances @ 135/95#
5 Overhead Squats @ 135/95#
5 Squat Snatches @ 135/95#
Run 200 meters

as rx'd: 8:34

Wednesday 100324

2010-03-24T20:28:00.000-05:00

Liz
Back Squat
3x 160#
2x 170#
1x 180#
1x 190#
1x 205# PR
2x 170#
3x3 160#

Bench press
4x5 95#

- Posted using BlogPress from my iPhone

Tuesday 100324

2010-03-24T07:40:00.001-05:00

Liz
J. Khalipa's week 9 challenge
The "Taz Venter Special"

3 Rounds for Time of:
5 Snatch Balances @ 135/95#
5 Overhead Squats @ 135/95#
5 Squat Snatches @ 135/95#
Run 200 meters

As rx'd: 17:50
Should have done this in my lifting shoes. Failed at 6 reps of snatch, wasted time, but at least I was able to complete it.

- Posted using BlogPress from my iPhone

Monday 100322

2010-03-22T22:07:00.001-05:00

Liz
Front squat
3x 140#
2x 150#
1x 160#
2x 150#
3x3 140#

Press
3x3 85#

Sunday 100321

2010-03-21T14:53:00.002-05:00

Liz

"Freddy's Revenge"

5 rds of:

5x 115# STOH (shoulder to overhead, any how) I push jerked

10x burpees

As rx'd 9:23

Friday 100319

2010-03-19T18:36:00.003-05:00

Liz

Snatch 1x4 @50kg

OHS 10 reps @ 44kg

Clean & Jerk 3x2 @60kg

Front Squat 3x5 @ 64kg

Press 3x3 @40kg

Wednesday 100317

2010-03-17T17:35:00.004-05:00

LIZ

Clean & jerk 2+1x4s @50kg
Clean pull 3 x 3 @67kg
Clean deadlift 3 x 3 @72kg
At this point in the workout I felt like finding a new max in the deadlift or at least seeing if I could do my old pr since I haven't done dls since last fall.
I was pretty surprise when I pulled 115kg=253lbs. New PR by 28#.
Back squat 5 x 5@70kg
Bench press 4rx5 @50kg

new deadlift pr, 253#=115kg

Tuesday 100316

2010-03-16T19:29:00.001-05:00

Liz

Front Squat 4sx5r @135#

Press 3sx5r @65/75/65

Pull-ups strict 3sx5r

Monday 100315

2010-03-15T20:07:00.003-05:00

Liz

Snatch 4x3 @40kg

Power C&J 2+1x4@ 45kg

Back Squat 5sx3r @ 80kg

Clean Pull 4x3 @ 60kg

100313 The Open Championship, Flowery Branch, GA

Liz: Snatch 55kg, C&J 67kg, total=122kg, 1st place 69kg senior women

Wednesday 100310

2010-03-10T21:39:00.002-06:00

Liz

"Khalipa's week 7 challenge"

At the top of every min, for 7 min, do a snatch. score is total weight lifted

47kg-47kg-47kg-45kg-45kg-45kg-45kg=706lbs

then,

c&j work couple reps at 60/62kg

back squat 3sx5r @ 64kg

bench 3sx5r @50kg

Monday 100308

2010-03-08T12:29:00.002-06:00

Liz

WOD
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 105lbs

4:39

Snatch - 75% x 1 x 3 @42kg
Snatch pull - 90% (of snatch) x 3 x 3 @50kg
Snatch deadlift - 100% x 3 x 3 @55kg
Front squat - 75% x 3 x 5 @60kg; follow each set immediately with 3 box jumps, 24"
bench press 3x3 @50kg

Wednesday 100303

2010-03-03T16:29:00.002-06:00

Liz

Power clean - 75% x 2 x 10; 1 min rest @ 51kg
Clean pull - 95% (of clean) x 3 x 3 @ 64kg
Hang snatch high-pull - 70% x 2 x 4 @ 42kg
Snatch balance - max 55kg, did 60kg but it was more like a jerk
Front squat 1x67kg
2x65kg
2x67kg

Then "speal special"
5 rds
7 burpee box jumps 24"
12 55# ohs

7:20

- Posted using BlogPress from my iPhone

Monday 100301

2010-03-02T17:25:00.002-06:00

Liz

max snatch 52kg

back squats 4-4-3-3-3

@ 175#

Tuesday 100302

2010-03-02T17:13:00.003-06:00

Liz

Power snatch - 75% x 2 x 10; 1 min rest
Snatch pull - 95% (of snatch) x 3 x 3

PrSn @ 42kg

SnP @ 52kg

then,

run 2 mi

16:15

Saturday 100227

2010-02-28T09:44:00.002-06:00

Liz

Snatch 3sx1r @ 50kg

C&J max 62kg, then 3r @ 60kg

Back Squat 1x @ 86kg

2x2 @ 77kg

Bench Press 3sx1r @ 50kg

Thursday 100225

2010-02-25T20:08:00.002-06:00

Liz

max snatch for day: 50kg

max C&J: 60kg

back squat 3sx2r @ 78kg

bench press 3x3 @ 50kg

then,

row 500m (1:56)

50 doubleunders

25 burpee box jumps

50 sit-ups

9:37

WEDNESDAY 100224

2010-02-24T20:22:00.003-06:00

Daniel
Max for the Day C&J - 125kg Then 4x110kg C&J
4x8 Bench Press at 90kg
Max for the Day Back Squat - 202kg, new PR.
Push Press 4x3 90kg, 90kg, 92.5kg, 95kg

Liz

Power Snatch 2sx1r @ 45kg

Power C&J 2sx1 @ 55kg

Front Squat max: 80kg (PR), then 3sx2 @ 70 kg

Bench Press 4x6r @ 45kg

Monday 100222

2010-02-22T18:57:00.002-06:00

Liz

max clean 67.5kg (pr)

back squat 80kg 5sx3r

bench press 4sx6r 45kg

Thursday 100218

2010-02-19T08:42:00.001-06:00

Liz
Back squat
3r @ 70kg
2r @ 75kg
1r @ 80kg
3x3 @ 75kg

snatch
5x2 @ 45kg

power clean and jerk
2+1x 5@ 50kg

bench press
3x8 @ 45kg

Wednesday 100217

2010-02-17T20:40:00.001-06:00

Snatch 5x1 @ 95#
back squat 5r x3sets@ 155#
bp 6x3 95#

Monday 100215

2010-02-15T19:09:00.001-06:00

Liz

row 500/warm-up oly lifts

front squat 4-4-4-4-4 @ 80%

all sets with 135#

row 2k

8:15

Saturday 100213

2010-02-13T22:51:00.002-06:00

Liz
row/bs wu
max back squat: 200lbs(pr)
then 2x2 @ 90%: 180

Friday 100212

2010-02-13T08:43:00.003-06:00

Liz

(Midwestern Sectional WOD)

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Start with 4 burpees, then at the top of every minute, do 4 burpees before moving on.

@ 65# 10:41

way harder than it looks! after the fifth minute I ditched the burpees just so I could just get done.

Wednesday 100210

2010-02-10T19:29:00.002-06:00

Liz

warm up row/oly lifts

front squat 5x4 @ 140#

bench press 4x4 @ 105#

Tuesday 100209

2010-02-10T10:45:00.003-06:00

Liz

w/u oly lifts

2x bear complex w/ 45#/65#

bench press max 120#, 5rx2s 95#

"jackie"

1k row

50 45# thrusters

30 pullups

11:03

Monday 100208

2010-02-10T10:42:00.002-06:00

Liz

work up to 90% Snatch: 110#, 3x1r

C&J 115# 5X1R

Back Squat 5rx2s @150#, 4rx3s @ 160#

FRIDAY 100205

2010-02-05T20:27:00.000-06:00

Work up to Max Snatch. Hit 100kg.
Back Squat 5x150, 3x160, 2x170, 2x180, 1x180, 2x170, 3x3@160kg.

Wednesday 100203

2010-02-03T21:44:00.003-06:00

Liz

row/bergener wu

hang clean 6sx2r @ 85#

snatch balance max 125# PR, then 2x2 @ 105#

Front squat 5sx4r @ 135#

120# rep

Tuesday 100202

2010-02-02T20:01:00.002-06:00

Liz

cfwu/bergener wu

4rds of:

95# thrusters 5 reps (heavy, but all done in straight sets)

5 pullups

5 dips

400m run

11:30? the watch stopped a few times while doing thrusters.

Monday 100201

2010-02-02T08:58:00.002-06:00

Liz
hang snatch 4x3 @ 80#
max clean: 135, then 1x2 @ 120, then 3x1 with jerk @ 115.
Back squat 3x5 @ 155#

Sunday 100131r

2010-01-31T17:50:00.002-06:00

Liz

row/burgener wu

max c&j for the day: 135#

max front squat: 165# (pr)

front squat 5x2 @ 85%: 140#