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...)