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)