Monday 100215

Liz

row 500/warm-up oly lifts

front squat 4-4-4-4-4 @ 80%

all sets with 135#

row 2k

8:15

Saturday 091226

• Mid-hang power snatch - 65% x 2 x 5; 1 min rest
• Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2

Liz

Mid-Hang PS 65#

Snatch Balance 100#max, 90#, 80#

Max Back Squat 175# (tie PR) almost got 185

Row 2x500m 1 min rest

2:07

2:10

12/25/09

Run 3.75 mi

snatch balance 100# attempt

Monday 091214

LIZ
CFWUx3
Grease the groove BS 5x3 @135#
Row 1k 3:52

Daniel
CFWUx3
Row 1k 3:25

Friday 091204

Mainsite WOD:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Liz (w/ regular sit-ups): 8:20

Tuesday 091110

Row 5K

Liz 23:50
suckfest

091023

Front Squats
WU Burgener x 2, 65x5, 80x3, 105x3
Liz 105x3,115x3,115x2,125x2,125x1, 3x3@105, 105x2

then,
4rds of:
250m row
10 box jumps
15 (35#) KBS

Liz 9:19
Daniel 8:52 (but did 15 BJs & 10 KBS)
Meghan 10:29

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)

Wednesday 0901007

Mainsite WOD:

Thrusters
1-1-1-1-1-1-1

Liz 85-95-100-105-110-115-120

Then, ROW 2K.

Liz 8:31

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

Wednesday 090812

Warm Up: Burgener Warm Up x 3 + OHS with the wood.

Clean 80%2x3

Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r

Snatch Balance 80% 3r x 3s

Back Squat 80% 3r, 85% 2r, 80% 3r x 4s

Daniel:

Clean: Warmed up with 5x135, 3x155, 3x185. 225x3, 225x3.

Power Snatch: Warmed up with 5x135, 3x135, 3x 135. 155x3, 155x3, 145x3, 145x3, 145x3, 145x2.

Snatch Balance: 3x155, 3x155, 3x155.

Back Squat: Warmed up with 225x5, 275x3, 295x3. 315x3, 335x2, 315x3, 315x3, 315x3, 315x3.

My right shoulder and wrist are still sore, I had to greatly limit my snatch balance as a result. My cleans are progressing well, once the shoulder and wrist feels better I will start to notch up the loading.

LIZ

Bergerner Warm-up + CFWU x 1

Deadlift 5x135, 3x155

WOD

Deadlift 3-3-3-3-3

165,175,185,195,205

3 Rounds for time:

500m row

10 Man Makers F:25#

10:15

3 reps at 195#

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.

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

MONDAY 090803

Warm-up:

Bergener Warm-up

Snatch 50% x5; 60% x3; 70%x3

WOD:

Snatch 80% 3 reps; 75% 3x3

Daniel: 155; 150; 150; 150. I should have moved up this week but I am trying to rehab my shoulder.

Liz: all @ 70#

Power Clean 80% 3 reps; 75% 2x3

Daniel: 205; 195; 195

Liz: 95; 115; 115

Rack Jerk 80% 3 reps; 75% 2x3

Daniel: 195; 175; 175

Liz: All @ 95#

Clean Pull 80% 3 reps; 85% 2r, 90% 2r, 85% 2r

Daniel: 205; 220;230;225

Liz: 95; 105; 115

Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Daniel: 255; 270; 285; 285; 285; 270; 270

Liz: 115; 125; 130; 130; 125; 115; 115

Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Daniel: 205

Liz: 95

(we don't have much experience with this lift, so we just worked on technique through all the reps)

Then, max reps of Bench Press, Good Mornings, Leg Lifts.

Daniel: 185x10, 15, 15

Liz: 95x5, 10, 10

Then, Row 500m (all the met-con we had time for)

Daniel: 1:29

Liz: 1:52.7

SUNDAY 090802

Liz

Back Squats

3-3-3-2-2-2-2 (@80% 1rm)

135-135-140-145-145-145-145

Row 2K

8:44 (never rowed 2k before, so now at least I have some time to improve)

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!

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

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.