"Freddy's Revenge"

"Freddy's Revenge"
5 rnds
5 Shoulder to overhead @ 155
10 Burpees

Daniel 6:29

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Sunday 100321

Liz

"Freddy's Revenge"

5 rds of:

5x 115# STOH (shoulder to overhead, any how) I push jerked

10x burpees

As rx'd 9:23

Friday 100212

Liz

(Midwestern Sectional WOD)

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Start with 4 burpees, then at the top of every minute, do 4 burpees before moving on.

@ 65# 10:41

way harder than it looks! after the fifth minute I ditched the burpees just so I could just get done.

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

Tuesday 091124

LIZ

Burgener WUx2

30 mins of Snatch, Clean & Jerk work i.e. working out the sore

multiple sets of 3,5 up to 80% 1 rm

Then,

(from CF Central)

For time:
10 KB Swings, 1 Burpee
10 KB Swings, 2 Burpee
10 KB Swings, 3 Burpee..
cont' to 10 KB Swings, 10 Burpee
M:24kg F:16kg

As rx'd with 35#KB: 9:20

Sunday 091122

Finally have gotten over the stomach bug that made me lose 5 lbs, which was probably all muscle. Feeling pretty weak, but strong enough to workout again.

CF Mainsite WOD:


Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps


Liz

CFWU x1

Burgener WUx1

3 rds w/ 135# BS (a little less that BW)
+ 25 burpees

killed my legs....did sets of 3.

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

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

Track WODs

1 mile run (on the track)

Liz 6:42


2 rounds of:
100m run
20 squats
100m run
10 push-ups
100m run
5 burpees
100m lunges

Mom 11:53
Dad 12:18

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.

WEDNESDAY 090805

Mainsite WOD:

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Liz 19:02

Daniel: Rest day.