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)
Thursday, October 29, 2009
Tuesday, October 27, 2009
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.
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.
Saturday, October 24, 2009
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#
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#
Friday, October 23, 2009
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
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
Wednesday, October 21, 2009
091021
Mainsite WOD:
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Liz 12:59 (unanchored sit-ups)
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Liz 12:59 (unanchored sit-ups)
Monday, October 19, 2009
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.
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, October 13, 2009
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
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
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