22 Nov 17

CF Total

195 BS
100 Press
235 DL

530

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23 oct 17

FS 5x5
135-140-140-145-150

6sets
7kbs 53#
6 bob
5 gtoh 95#
Rest1 min

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Nancy

5 rds
Run 400m
15 OHS 65#
Liz 16:06 @ CF Bedlam

Helen

Helen
3 rds
Run 400m
21 KBS
12 pull-ups
Liz 11:56
CF bedlam and 100 degrees

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2017.2.6

Back Squat to heavy single

100x5, 120x5, 140x5, 160x3, 180x1

Shoulder press to heavy single

Batx10, 40x10, 50x5, 60x5, 70, 80, 90


2 for time: 
10 Shoulder Press 115/75 
50 Double-under 
10 Push Press 115/75 
50 Double-unders 
10 Push Jerks 115/75

7:00

2017.2.2

7-7-7-7 Front Squat

8min Amrap
40 Double Unders
10 TTB
10 FS 135#

Daniel:
FS 140kg
Metcon 5 rounds plus 11 DU

90 kg OHS

Then
"Nancy"
5rds 400m, 15OHS 65#
Liz 12:14

4-29-15

"Nasty girls"
3 rds
50 air squats
7 muscle ups
10 HPC 95#

Liz 12:51

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4-18-15

"Helen"
3 rds
400m run
21 kbs 35#
12 pull-ups

Liz 8:38

3-20-15

Open 15.4
Hspus
Cleans

78 reps (Prob 4 no reps) unbroken cleans. Satisfied Cuz I think I suck at hspus.

3-16-15

DL
3x5reps
225-255-275

12 DL 155
12 jumping squats
Run 400m
Rest 4min
X3
13:47

3-15-15

Friday 3-13-15
15.3
338 reps 10:29 tiebreak. Feel pretty good about it.

Saturday
Bench press 4x3 @125#

400m run w 40# sandbag
30 kbs 36#
30 sit-ups
30 bjs 20"
400m run
30 kbs 36#
30 sit-ups
30 bjs 20"
400m run w 40# sandbag
12:47

Sunday 3-15-15
Back squat 5sx3r 205,215x4. Felt heavy
Snatch cluster 1reps every 20sx5
Rest 2 min
X3 rds

Run 800m
150 dus
1k row
11:27

3-10-15 liz

Squat clean clusters 

1.1.1.1.1 :20 rest between reps 2:00between clusters 

155#

x3

12 minutes 

Cycle through 1 movement each minute

1: 1bar Mus

2: max distance HS walk (minimum 30 ft)

3: 1 ring Mus

400m run

20 wall balls

15 pull-ups

10 HSPU

rest 5 minutes 

x2 

4:05

4:05(15 GHD sit-ups instead of pullups, started to rip)

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3-9-15 liz

Fs to heavy---225#


3 rds
50 Du's
15 burpees
15 swings 32/24kg
6:21

Mus 4-4-2-2

3-3-15 liz

10 min EMOM
Odd- 3 Mus
Even - :30 hs walk for distance
Got about 20-25ft each time.

AD - 10min @ 85% effort 126 cal
Rest 3min
...
30sec Row @ 85%
30sec DU (35ish)
30sec STOH @ 95# (10)
Rest 30sec
x5 sets
...
Rest 3min
...
AD - 10min 112 cals

2.24.15 - Daniel

Tuesday Feb 24

A. Power Clean Singles - 

15 reps,  1 every :20 @ 65-75%

215#. Felt easy. 

B.
500m Row @ 85% effort 
15 UB TTB
Rest 60sec
x3-5 rounds (base volume here on subjective feel)

3 rounds. Core was toast. TTB got hard. 

C.
Gymnastics Core Circuit - 12 min
-5 Strict TTB
-10Hollow Rocks
-10 Arch Rocks
-:30 Side Planks each side
-10 ghd sit-ups 

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2.22.15 - Daniel

Sunday - 

A. Front squat - 2.2.2.2 rest 2 minutes between sets

365, 385, 405, 385

B. 8 minute emom 

1-2 strict hspu with a 2-4'' deficit + 1 bar muscle-up 

2 HSPU through round 5, 1 for 6,7,8

C. 3 rds

15 Squat cleans 105/155lbs

12 CTB

9  4'' Deficit hspu (kipping Ok) 

12:19. HSPU got hard near end. Struggled to do big sets today. 

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2-21-15

Liz
Some hs walk practice. 20'

Clean and jerk max. 200# PR

50 cal row
50 box jump overs 20"
50 DL 120#
50 Wallballs 14# 10'
50 ring dips
50 Wallballs 14# 10'
50 DL 120#
50 box jump overs 20"
50 cal row

21:00 time cap
304 reps (ring dips suck)

Daniel
Stopped at 19:00 (he has timing issues)
404 reps

2.20.15

Back squat to Heavy Single,
210kg, missed 215kg.

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Thursday - 2.19.15

A. 16 minute Emom
2 power snatch from blocks just above the knees. Start at about 60% and build in weight every 2 minutes.

165, 175, 185, 195, 205, 215, 225, 235#

B.
5 power snatch 95/155lbs
10 bar facing burpees
2 muscle -ups
rest 3 minutes
x3

1:06, 1:10, 1:14

rest 10 minutes

5 tng power clean 125/185lbs
10 bar facing burpees
8/10CTB

1:05, 1:11, 1:17

rest 3 minutes
x3