Friday 100319

Liz

Snatch 1x4 @50kg

OHS 10 reps @ 44kg

Clean & Jerk 3x2 @60kg

Front Squat 3x5 @ 64kg

Press 3x3 @40kg

Tuesday 100316

Liz

Front Squat 4sx5r @135#

Press 3sx5r @65/75/65

Pull-ups strict 3sx5r

Monday 091123

LIZ

CFWUx1

Burgener WUx1

Press WU 5x55, 3x65, 3x75

Press 1-1-1-1-1

Push Press 3-3-3-3-3

80-85-90-90-95(f)

95-95-95-95-95

Then,

2 rds of:

400m run

50 squats

5:12

Meghan (5:14)

Daily Sports Barn reprimand: "Stop running so fast, you almost knocked me over!!"

Monday & Wed.

Monday 091102
Mainsite WOD

Five rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

Liz 21:21


Wednesday 091104
Press 5x5
65-70-70-75-75

WEDNESDAY 091104

CFWU 1 round, 15 reps each.

Burgener Warmup

 Press 5x95, 3x115, 3x135

5x5 Press: 145, 155, 155, 155, 145

3xMax Reps Pull Ups (strict): 8, 8, 7

Monday 091005

Press: Greasing the groove, 5x135, 3x145, 3x155, 2x165, 175, 175, 175.

5x5 Back Squat: WU: 5x225, 3x245, 3x285. 5x315, 5x335 (New 5 rep PR!), 5x335, 5x315, 5x295.

Then

Row 2x1,000m with 2:00 min rest between: 3:13, 3:21.

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 090917

Still taking it easy on the ankle.
Front Squats 3-3-3-3-3
Liz 105-110-115-115-115

then 5 rds of:
3 pullups
5 dips
7 pushups
Liz 4:06

Daniel:
Press 1-1-1-1-1
Push Press: 3-3-3-3-3
5x3 Clean high pulls

Press: 165, 175, 180 Fail, 180, 175.
Push Press: 185, 185, 185, 185, 185

Overhead

Overhead Progression:

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

Liz
P 60-65-70-75-80x3
PP 80-85-90-95-100x2
PJ 105-115-125-135-140(PR)

video: 140#, slow but it was after all the previous reps, and I was tired.

THURSDAY 090806

LIZ

Warm-up: CFWU x 1, 5x45# OHS, 3x65 OHS

WOD: 5x5 OHS

75-85-95-105-115

The video is at 115# and headless, because I had to prop it up.

Daniel:

WU: Burgener warm up x 3. 5x95 Push Press, 3x135 PP, 3x155 PP, 3x155 Press.

Press 3x3 @ 155

Push Press 3x3 @ 180

Push Jerk 3x3 @ 190

Then 3 rnds for time of:

500m row, 21 burpees, 400m run

As rx'd 17:51.

TUESDAY 090804

Warm Up:
Burgener warmup x 3, 5x135 Clean, 3x185 Clean, 3x205 Clean, 5x225 BS, 3x245 BS, 3x275 BS

WOD:
Back Squat 80%x3, 85%x2, 90%x2, 90%x1, 85%x2, 3x3 @ 80%, 80%x2
Daniel: 3x325, 2x345, 2x365, 1x365, 3x345, 3x345, 345 (failed after 1st rep), 2x325.
Press 4x3 @ 80%
Daniel: 155x3, 155x3, 155x3, 155x3

Rest 5:00 min

3 Rnds for time of:
Row 500m, 15 Thrusters @ 95#
Daniel: 12:00

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)

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.

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