12/16/2011

Deadlift 6x2 @ 200kg


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Wednesday 100317

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

Saturday 10002

Row 500
burgner wu

Deadlift 3x5
175, 185, 195, 205, 210

then
3rds (no rest b/w)
20 pullups
30 pushups
40 situps
50 squats

Liz 18:23

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

Sunday 091115

CF 2008 Games WOD

5 Deadlifts 275/185

10 Burpees

Liz

CF WU x1

WU DL 5x115, 3x135, 3x155

WOD: As rx'd 9:12 (the DLs were 80% of 1RM)

Daniel

Burgenerx3

DL WU 5x225, 5x240, 3x285, 3x335

WOD: as rx'd 4:46 (DLs were 57% of 1RM) previous time 4:22

091028

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)

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

THURSDAY 091001

Liz:

Copied and pasted from CF Middle TN:

3 Way Barbell AMRAP WOD (all reps with 135#/95#):

3 Minute Dead Lift
Rest 1 min
3 Minute Thrusters
rest 1 min
3 Minute Power Cleans
Total Reps for all 3 movements is your score.

w/ 95#
Deadlift=64 reps
Thrusters=8 reps
Power Cleans=20
Total reps=92

Daniel:

5x3 Press

Then

5x1 Muscle Snatch

Then

Row 1 mile.

Press: 155, 165, 170, 165, 165

Muscle Snatch: 95, 115, 135, 135, 135

Row: 5:15

Saturday 090919

Daniel:
Crossfit Total

BS:

WU: 5x205# BS, 3x245BS, 3x285BS, 2x325BS, 1x365BS.

395, 405, 415 (New PR!)

Press:

WU: 5x135, 3x155.

170, 185, 190 (Fail. My old PR).

DL:

WU: 5x235, 3x285, 3x330, 1x405.

455, 475 (New PR!), 485 (Fail. Pulled it to just under my knees.)

Total: 415+185+475 = 1,075.

Then

21-15-9 of Box Jumps (@30" box), Pull-ups.

3:10

THURSDAY 090723

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Daniel:
As rx'd 11:57. I felt sluggish, the ME Back Squats yesterday must have taken a toll.

Liz:

1 mi run to Sports Barn
5x5 Back Squats
105-115-125-135-135 (PR)
1 mi run home

SUNDAY 090719

5-5-5-3-3-3 ME Dead Lift

Rest 5:00

3 rds for time of:
Row 500m and 5 Dead lifts (80-90% 5 rep max)

Daniel:
315-365-385-405-425-430x1

Row and DL in 14:43, DLs at 365. Row Splits, 1:33, 1:36, 1:40. The DLs were heinous after the rowing, I had to do doubles and singles the whole way.

Liz:
155-165-175-195-195-185

Row/DLs WOD: 10:44 with 165# DLs (all DLs in straight sets; 40 sec of each rd was wasted walking from the rower to barbell)

Mom
DLx 3x3
125-135-145
10:04 with 125# DLs

Dad
9:40
DLs with 135

Monday 090713

M.E. Hang Power Snatch 2-2-2-2-2-2

Rest 5:00

"Diane"
21-15-9
Barbell Deadlift 225
Handstand Push Ups body weight

Hang Power Snatch: 155-160-165-170-170-155
Diane:As rx'd 13:00. Very hard following the snatches!

"CrossFit Total"

MONDAY 090629

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Liz: BS=175, SP=80, DL=215 Total=470 (PR) 20# improvement since last month

Dan: BS=380 (PR), SP=180 (Tied PR), DL=405 (PR is 470) Total=965 (PR total=1015)

I'm nursing a lower back injury that limited my dead lift. I decided not to push it further than 405 after feeling pain while pulling.

CrossFit Total

Liz
Back Squat: 135-155-160
Shoulder Press: 75-85-90(f)

Deadlift: 205-210(f)-210(f)     (PR=225)

Total: 450