20110725

Work: 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups


liz 9:42 w/ 26#KB & reg kip pus

daniel 9:12 with 70# KB

20110627

15-12-9
Thrusters 35kg
Pullups

Liz
9:50 w/ kipping PUs

Tuesday 100316

Liz

Front Squat 4sx5r @135#

Press 3sx5r @65/75/65

Pull-ups strict 3sx5r

Tuesday 100202

Liz

cfwu/bergener wu

4rds of:

95# thrusters 5 reps (heavy, but all done in straight sets)

5 pullups

5 dips

400m run

11:30? the watch stopped a few times while doing thrusters.

Monday 100111

Back Squat 90% x 2 x 2
Snatch Pull 90% of Snatch x 2 x 2
Power Jerk 80% x 2 x 3

Daniel:
Squat: 2x385, 1x385 (Fail on second rep, mainly due to me losing my balance due to being sick)
SN Pull: 2x205, 2x205
Power Jerk: 2x195, 2x195, 2x195

Liz
Back Squat @ 160#
Snatch Pull @ 95#
Power Jerk @ 115#

Met-con from CF Central
3 rds of:
400m run
15 pull-ups
7 hang cleans 65#

9:01

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 091109

Modified "Filthy Fifty"
due to time/equipment constraints

For time:
50 Box jump, 24 inch box
50 pull-ups (purple band-assisted)
50 Kettlebell swings, (30#)
Walking Lunge, 50 steps
50 Sit-ups
50 Push press, 45 pounds
50 Squats
50 Back extensions

Liz 19:10

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

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)

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. 

Friday 091009

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95/65 pounds, 21 reps
Pull-ups 15 reps

Liz 5 rounds (scaled the last 2 rds of pull-ups to purple band-assisted)

Tuesday 090929

Back Squat 3-3-3-3-3
Liz 115-135-145-155-155

rest 5 min

4 rds
5 pullups
10 pushups (real)
15 situps
20 squats

Liz 5:51
Meghan 6:51 (jumping pullups)

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

"Fran"

21-15-9

65# Thrusters

Pull ups

Liz 6:42 (not much improvement since last time, only 8 sec better)

Meghan 7:53 (subbed jumping pull ups)

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

Monday 090810

Snatch 80% 2x3; 80%x2
Power Clean 80% 3x3; 75% 4x3
Jerk From Rack 80%x3; 85% 2x2
Front Squat 80%x3; 85%x2; 80% 3 x 3; 80%x2

Rest 5:00

4 rnds for time of:
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats

Then:

Shoulder Press, GHD, Leg Lifts.

Daniel:
Warm Up: Burgener Warm Up x 3, 10 OHS with the wood, 5x95# Snatch, 3x135 Snatch, 3x150 Snatch.
Snatch 165x3, 165x3; 165x2.
Power Clean 205x3, 205x3, 205x3; 190x3, 190x3, 190x3.
Jerk From Rack 185x3; 195x2, 195x2.
Front Squat 255x3; 275x2; 255x3, 255x3, 255x3; 255x2.
Metcon: 5:51.
Press 135x5, 155x3, 155x2
GHDx10
Leg Lifts 3x10sec.

Still keeping the loading relatively light to allow the shoulder and wrist to heal.

LIZ:

Snatches with 70#

Power Cleans with 105#/95#

Jerks with 95#

Didn't do Front Squats

WOD: 6:13 (real push-ups)

090731

For time:
800m run

10,8,6,4,2 reps of
DB Hang Squat Clean M:45 F:25
Pullups
800m run

Liz: 12:58 as rx'd

Mom: 18:18 (10# DB/jumping pull-ups)

FRIDAY 090724

3-3-3-1-1-1 Push Press

Rest 5 mins

On the minute:

Perform 3 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 3 Power Cleans.
*Use a maximal weight. At least 80% of 1 RM
*Perform 5 Pull Ups for every rep not complete. Complete at end of 15 minutes.

Daniel:

165-185-195x2-195-205 (fail)-200 (fail). Shoulders felt like crap, hence my poor results.

Power cleans on the minute done at 185. Didn't miss any reps but it got pretty hard near the end. Man do my traps hurt!

Liz

3-3-3-1-1-1 Push Press

75-85-95x2-95-100-105(f)

WOD: Done with 95#. Last 5 mins did C&Js, instead of just PCs.

"Fran"

Fran
Originally uploaded by flossy22

21-15-9
65# Thrusters
Pull-ups

Liz As Rx'd: 6:50

First time doing Fran. Need to work on pull-ups. All thruster sets done without dropping bar.