FRIDAY 100205

Work up to Max Snatch.  Hit 100kg.
Back Squat 5x150, 3x160, 2x170, 2x180, 1x180, 2x170, 3x3@160kg.

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 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!

The Past Two WODS

7/16/08

As many rds in 20 mins of: 5x 185lb deadlift, 5 burpees, 5 ring dips.

Daniel: 2 ring dips short of 16 rds.

Mike: 1 ring dip short of 16 rds.

7/17/08

Run 5K

Daniel:  24:30

Yann: 23:30

Run + Squats

4 rds for time: 400m run and 50 squats.

Good turnout today at Crossfit Chattanooga.

Daniel: 10:58 (previous time 11:33) 

He beat everyone today, but it was close. David got 11:02.

Thrusters

WOD:

8x3 Thrusters (goal=70% of body weight)

8x3 L pull-ups

BW=215  (70%=150lbs)

Daniel's loads: 150, 160, 165, 165, 160, 160, 165, 170 and pull-ups as Rx'd

Then max reps of 95lbs=21 reps

No pics today.

Different Types of "Grace"

So the first WOD Daniel did today was "Grace" with 155# (30 C&Js): 5:45 

He did the  155# with power cleans. 

Then everyone did "Grace" with squat cleans, so he felt compelled to do the WOD again with squat cleans. So, the second WOD was 30x 135# C&Js: 7:09

Happy Birthday, George!!

Birthday WOD (from CrossFit Games this past weekend)
5 rds of:
5 275lb Deadlifts
10 Burpees

Daniel as Rx'd: 4:22
George (scaled with 185lb deadlifts): 7:45

Modified "Karen"

WOD: 150 Wall Ball Step Ups For Time (Regular "Karen" is just 150 wall balls)
Box Jump, then do a 20# wall ball shot to 10' target.
Daniel: 11:22

No pics today, I didn't go to the gym with him.
BTW, today is our third wedding anniversary!