Make-up Day

LIZ (i've been on call and missed some wods)

CFWUx1, Bergener Warm-up

Warm-up FS 95x5, 115 3x2

WOD#1

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

125,135,135,140,145(f),145 (PR), 145(f)

WOD #2

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.

Made it to 11 mins. not good. total=66 pull-ups

WEDNESDAY 090722

3-3-3-1-1-1 Max Effort Back Squat

Rest 5:00

Row 1000m
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Horizontal Row
Knees to Elbows
Row 1000m

Daniel:
ME BS: 315-335-350-365-385-395 (New PR)

WOD: 20:00. Row splits were 3:21 and 3:30



Liz: REST DAY!

MONDAY 090720

HAPPY 1ST BIRTHDAY, OLIVER!!!

M.E. Hang Power Snatch 2-2-2-1-1-1

Rest 5:00

200 Dumbbell Swings for time
Loading: 55lbs males/ 35lbs females

Daniel:

155-160-165-165-170-170

WOD 11:45

Liz:

55-65(f)-65-75-85-95(f)

WOD 13:03

Lower back/delts are sore.

This rep is 170#, tied PR. Kinda border line low for a power snatch. The rep right after this rep was a perfect power snatch, nice and high.

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

090716

Shoulder Press

3-3-3

Liz 65,70,75

Daniel 155,165,170(x1)

Hang Power Clean

1-1-1-1-1-1-1

Liz 95-105-105-105-110-115-115

Daniel 205,215,220,225(f),225,205,205

--dropped down after 225 due to shoulder pain.

Liz 30 mi bike ride (death apple)

TUESDAY 090715

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps (Women use 65#)

Daniel:

Before the WOD I did ME Back Squats 5-5-5-3-3-3.

285, 295, 315 (New 5 Rep PR), 345, 355(Only got 2), 350 (New 3 Rep PR).

I did Nancy with 135# OHSs, 16:19.

Liz:

As rx'd 16:17.

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!

MONDAY 090713

1 RM Thruster
Originally uploaded by hrtmnstrfr

Thruster 1-1-1-1-1-1-1 reps

Liz 75-85-85-90-95-100(f)-100

SUNDAY 090712

On the minute:

Perform 2 Power Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Clean and Jerks.
*Use a maximal weight. 90% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Started out at 205, dropped to 185 after the third set. 4 missed reps=20 burpees. I completed the 4 missed reps after the wod.

5 minutes later I rowed 1,000m at 85% effort, 3:21.

Going Overhead

SUNDAY 090705

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Daniel:
Press 165, 175, 185, 190 (New PR), 195 (Fail);
Push Press 190, 190, 190, 190, 190;
Push Jerk 190, 190, 190, 190, 190.

This WOD got really mentally intense towards the end. I was fighting for every rep during the PJs. My old press PR is 180, I am very pumped I was able to push 190 so many times, that should really help move my press PR upwards!

Liz:
Press 65, 70, 75, 80, 85 (tie PR)
Push Press 85, 85, 85x2, 85x2, 80
Push Jerk 80, 80, 80, 80, 85

"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.

Front Squats

TUESDAY 090623

Front squat 3-3-3-3-3 reps

Liz: 95, 105, 110, 115, 120x2, 135x1(f)

Daniel: 235, 245, 255, 265, 275, 315x1

Hang Power Snatch

1-1-1-1-1-1-1-1

Liz 55-55-60-65-65-70-75-75
Daniel 175 (f)-170-165-160-155x3-145-135-135 (reverse order)

then,
liz=11x75# OHS
dan-11x175# OHS

Back Squats

1-1-1-1-1-1-1

Liz 140-145-145-145-150-160-165(F)
Daniel 315-335-345-355-365-375(PR)-380(F)

2 WODS

Deadlift 1-1-1-1-1-1-1

185-190-190-195-195-195-195

Daniel wouldn't let me go any heavier, said my back was rounding.

"Lynne"

5 rds

75# Bench Press (Max Reps)

Max Pull ups

10,4

10,4

10,4

8,4

10,3

OHS

5x5 OHS

Liz: 55,60,65,75,80(f)
Daniel: 135,155,185,195,195

CrossFit Total

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

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

Total: 450

Press It!

@ CF Las Vegas
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Liz
55-60-65-70-75(f)
80-85-90-90-90
95-115-125(f)-120-120