12/4/11

5 Min. Double Unders
Burgener WU x 3

Oly:              

Clean & Jerk – 74% x 1 x 3 = 93

Front Squat – 87% x 3 x 5 = 123
Snatch Deadlift – 117% x 2 x 3 = 105
Snatch Push Press – 79% x 5 x 5 = 85
Handstand Pushup – 3 x max = 0!

MetCon:

Helen RX

10:35

12/2/11

Row 500M
Burgener WU x 2

Muscle Snatch - 79% x 3 x 3 = 63
Power Snatch - 79% x 2 x 4 = 73
Power clean + push jerk - 79% x 2 x 4 = 93
Pullups - 3 x max = 8/8/7

12/1/11

Ughh! My right shoulder is hurting from the WOD on Tues...  This was not fun today!

Row 500M
Burgener WU x 2

Snatch - Heavy Single = 83 (shoulder couldn't take any more)
Clean & Jerk - Heavy Single = 113
Back squat - Heavy single = 163
Box jumps - 3 x 5 = 24"

11/29/11

Active Stretch WU
CFWU x 1
Practice exercise for WOD

WOD: 11/29/11 Daily
Five rounds for time of:

5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
22# Sots press, 10 reps

13:46

11/28/11

Row 500
Burgener WU x 2

Clean & Jerk - 69% x 3 x 3 = 83
Snatch Pull - 104% x 3 x 3 = 95
Overhead Squat - 79% x 3 x 3 = 95
Front Squat - 89% x 2 x 3 = 128
Pull-ups - 3 x max = 6/6/6

WOD: 11/28/11 CF Daily
21-15-9
DL @ 155
Handstand Walks w/ Assist

5:34

11/27/11

WU = 500M row; CFWU X 1; Burgerner WU x 2

Muscle Snatch - Heavy Single 73# (back sore)
Snatch 64% x 2 x 5 = 73
Clean 64% x 2 x 5 = 83
Jerk 64% x 2 x 5 = 83

Row :30/:30 x 8

11/24/11

Thanksgiving Team WOD at Lori's

400M 65# Barbell Carry Overhead
100 Pushups
100 Situps
100 Pullups
100 14# ball toss
200 DUs

11/21/11

Row 500 Meters
Burgener Warmp x 2
Active Stretch
Practice Movements for Nutts

WOD: Nutts = 28:31 rx'd (175 DLs)

11/20/11

Row 500
Burgener WU x2

Snatch 74% x 2 x 3 = 68
Backsquat 84% x 3 x 5 = 143 (should have been 150)
Clean Deadlift 114% x 5 x 3 = 133
Push Press 79% x 5 x 5 = 80
Pullups 3 x max = 7 - 6 - 4

Not a great day. Too much wine last night :(

11/17/11

Finally back to lifting! Took a one week break

AM
Row 500 Meters
Burgener Warmup x 2

Heavy Sntach 90# PR!
Heavy Clean & Jerk 113#
Front Squats (suppose to be heavy single, but decided to do 3 x 5 @105#
Pullups 3xmax (skipped it - my arms are too sore from the hell wod on Tuesday)

PM
Active Stretch (with both classes coaching)
Deep, Slow Ring Dips 5 x 5
Find 4 rep max press = 70#
Rope Climb with no feet x 2

11/15/11

Active Stretch

Practice Handstand Pushups (got 3 in a row head to ground twice)
WOD:
3/6/9/12/15/15/12/9/6/3
Thrusters 65#
Pullups

16:38

That REALLY sucked!

11/14/11

Active Stretch
2 Rds: 10 WB/10 Situp WB/10 Hand Release Pushups

Front Squat 53 x 10/ 95x5 /105x5
Grace @ 95# 5:13
Practice Snatches to 73#

11/10/11

Burgener WU x 2
Misc. Stretching

Snatch 67% x 2 x 3 = 68
Clean Pull 105% x 2 x 3 = 123
Snatch Balance 77% x 3 x 3 = 78
Back Squat 89% x 2 x 3 = 150 (should have been 160)
Pullups 3 x max = 9/8/6

5 Muscle Ups

11/8/11

Row 500M
CFWU x 1
Burgener WU x 2
Light Snatches

WOD:
CF Daily 11/5/11
300M Row/Push Press @73
12:42

11/7/11

500M row
CFWU x 1
Burgener warm up & transfer skills x 3

Muscle snatch 82% x 2 x 3 = 65
2-position snatch (floor & hang) 67% x 5 sets = 63
2-position clean (floor & hang) 67% x 5 sets = 78
Push jerk + split jerk 77% (of jerk) x 5 sets = 93

11/6/11

Row 500M
Burgener Warmup X 2

Clean & Jerk 72% x 1 x 3 = 83
Front Squat 85% x 3 x 5 = 118
Snatch Deadlift 115% x 2 x 2 = 103
Snatch Push Press 77% x 5 x 5 = 83
Pull-ups 3 x max = 8/8/8

WOD:
7Rds
10 MB Cleans
10 Burpess

10:58

11/3/11

AM
Warm-Up 500M row/CF Warmup x 1/Ring Rows 2 x 10/a few muscle ups/ a few handstand pushups/ a few dead hand pullups

Muscle Snatch 77%x3x3 = 65
Power Snatch 77% x 2 x 4 = 70
Power Clean & Power Jerk 77% x 2 x 4 = 90
Pullups 3 x max = 8/6/4 (what is going on????)

PM
Active Stretch Warmup
Burgener Warmup x 1

WOD:
10/31/11 CF Daily:
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
22:05 (Kipping L pullups)

11/2/11

Yoga with Sally

11/1/11

Row 500M
CFWU x 1
Burgener WU x 2

Snatch - Heavy Single = 84 (had 90 overhead and dropped it! Then my back started hurting after trying several more times).
Clean & Jerk - Heavy Single = 110 (back hurting)
Back Squat - Heavy Single = 165
Bench Press  - Heavy Single = 95 (for whatever reason this aggravated my back more than all of the above!)
 Not a great day!

10/28/11

Row 500M
CFWU x 1
Bergener Warmup x 3

Clean & Jerk 67% x 3 x 3 = 80
Snatch Pull 102% x 3 x 3 = 90
OHS 77% x 3 x 3 = 95
Front Squat 87% x 2 x 3 = 125
Pull-ups 3 x max = 8/6/6 (still struggling with these...)

10/27/11

Row 500M
CFWU x 1
Burgener Warmup

Muscle Snatch, heavy single = 73
Snatch 62% x 2 x 5 = 63
Clean 62% x 2 x 5 = 73
Jerk 62% x 2 x 5 - 78

10/25/11

Row 2 Min.
Bike 2 Min.
2 Rounds:
20 OHS
10 Ring Dips

WOD:
3 Rds
10 Wallball
20 Pushups
30 4 count flutter kicks
6:03

10/24/11

Row 500M (2:02)
Burgener Warmup & Transfer Skills x3
Snatch 72% x 2 x 3 = 63
Backsquat 82% x 3 x 5 = 143 (5 lbs light today)
Clean DL 112% x 5 x 3 = 128
Push Press 77% x 5 x 5 = 78
Pull-ups 3 x max = 8/6/6 (Don't know what is going on here! Numbers are really low)

Metcon:
Today's CF Daily
26# 7:58

10/23/11

Burgner Warmup
Muscle snatch, heavy single = 75
Mid hang snatch @70% x 2 x 4 = 60#
Mid hang clean + push jerk 70% x 4 sets = 80
Pullups 3 x max = 6/6/6 (horrible!)

10/21/11

Burgener Warmup
Heavy Single of:
Snatch  = 86
Clean & jerk = 105 (wrists hurting today)
Front squat = 135
Box Jump 3 x 5 @ 24" (no arms)

10/20/11

Row 500 Meters
CFWU x 1
Burgener WU

Snatch - 65% x 2 x 3 = 65
Clean Pull - 103% x 2 x 3 = 125
Snatch Balance - 75% x 3 x 3 = 75
Back squat - 87% x 2 x 3 = 145 (10# under what it should have been)
Pull-ups - 3 x max = 10/8/7

10/19/11

Yoga w/ Sally

Row 500M
CFWU x 1
Burgener Warmup
Snatch balance 5x3 = 33/53/63/73/83

Metcon:
CF Daily 10/1511
5 rds
7 Clean @95#
15 KBs @35#
13:10

Row Sprints
10 :30/:30
1287

500M row
Burgener warm up & transfer skills

Muscle snatch 80% x 2 x 3 = 60
2-position snatch (floor & hang) 65% x 5 sets = 60
2-position clean (floor & hang) 65% x 5 sets = 75
Push jerk + split jerk 75% (of jerk) x 5 sets = 85

Practice rope climbs

10/13/11

Row 500M
Burgener WU & Transfer Skills
Muscle Snatch 75% x3x3=55
Power Snatch 75%x2x4=65
Power Clean & Push Jerk 75%x2x4=85
Pull-ups 3xmax= 10-8-7


10/14/11

Row 500M
Burgener Warmup & Transfer Skills
Clean & Jerk 70% x1x3=80
Front Squat 83%x3x5=115
Snatch Deadlift 113% (ofsnatch) x2x2=105
Snatch Push Press 75%x5x5=75
Pull-ups 3xmax=9-7-6

Metcon:
10-9-8-7-6-5-4-3-2-1
Ring Dips
Wallball
9:05 rx'd

10/10/11
Press 3 x 5 = 53/63/70
Katie
10 burpees
10 lunges (L/R) w/ 25# weight
18:57

10/11/11
Front Squat 3 x 5 = 95/105/115
The Chief = 21 rounds

10/12/11
Yoga w/ Sally

Row 500M
Active Stretch
Burgener Warm up & transfer skills x 2

Snatch 7 x 1 = 55/65/70/75/80/85/85
Clean & Jerk 5 x 1 = 90/95/100/105/105

Started the Catalyst Intermediate Program

10/3/11

Snatch 70% x 2 x 3 = 60#
Back squat 80% x 3 x 5 = 125# (went light)
Clean deadlift 110% (of clean) x 5 x 3 = 125#
Push press 75% x 5 x 5 = 75#
Pull-ups 3 x max = 8-6-6

Rest

Hero Wod "Carse" = 35:18

10/4/11

Five rounds for time of:


6 Handstand push-ups (to abmat)
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

Me: 14:08

10/5/11

CF Yoga w/ Sally

10/6/11

Muscle Snatch - heavy single = 70#
Snatch - 60% x 2 x 5 = 60#
Clean - 60% x 2 x 5 = 70#
Jerk - 60% x 2 x 5 = 75#

10/7/11

Clean & Jerk - 65% x 3 x 3 = 75#
Sntach pull - 100% x 3 x 3 = 85#
Overhead Squat - 75% x 3 x 3 = 90#
Front squat - 85% x 2 x 3 = 120#
Pull-ups - 3 x max = 10-8-7

Metcon: Tabata Doublunder = 15 (33/27/19/19/17/17/15/15)

3/2/11 Workout

Warmup:
2Rounds - 20 box jumps/20 GHD situps/20 Backextensions/20pushups

Strength (Wendler Week 3):

3/2/1+ Deadlift 153/168/193x2

WOD:
10-9-8-7-6-5-4-3-2-1

153# Deadlift
25# weight pushups
14# Squat Clean Wallball

19:04

2/28/11 Workout

CFWU x 2

Strength:
HPSnatch 3 x 3 63/73/78

WOD:
Isabell - 73# 5:40

Needing Motivation!

I've decided to start posting workouts again - hoping that will make be more accountable to DO the workouts!

Warm Up:
500M Row
CFWU x 1

Strength:
Back squat - WU 80x8, 90x8, 100x6, 105x4 / Wendler Week 3 - 125x5, 140x3, 155x3
Front squat - 65x10, 70x5, 80x3
Clean Segment - 60# 3x2
Clean Pull - 75# 2x3
Clean - 75#x5, 85x3, 95#x3
Press (Wendler Week 3) - 55# x 5, 63# x 3, 70# x 5

Metcon:

2 Rounds:
30-20-10
KB swings 35#
Burpees
Double Unders