Deadlift

Deadlift 5x1

335,315,315,315,315

Back Squat; Karen

STRENGTH
Squat1x20

185

WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball

14:10

Press

STRENGTH
Press 5x1

135,125,130,130,130

Back Squat

Back Squat 1x20

175

Back Squat

Back Squat 1x20

170

Back Squat

STRENGTH
Squat 1x20

165

20091211 Squat, Row,Pull-up, Box Jump

Squat 1x20

160

3rounds for time of:
Row 500 meters
15 Pull-ups
30 Box jumps, 20 inch box

20:07

Row, Thruster, DU

STRENGTH
Row 100M x3 Damper 10

:18.8,:18.6,:18.4

WOD
5 rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

(45#) 17:59

Back Squat

STRENGTH
Back Squat 1x20

155

Sit-up,BackExt, Get-ups

STRENGTH
Max Rep Sit-up 2Min
Max Rep Back Ext 2Min

52,58

WOD
AMRAP 10 Min
KB get-ups Alt arms

1.5 pood 15

Squat ; Burpees, Box Jump

STRENGTH
Squat 1x20

150#

WOD
20-15-10-5
Burpees
Box Jump

8:44

Squat

STRENGTH
Squat1x20

140#

Press ; Snatch

STRENGTH
Press 3x5

95/105/110

WOD
One arm DB snatch x30 Reps Alt arms

25# 4:49

Squat ; Diane

STRENGTH
Squat 1x20

135

WOD
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

(135#,HSPU knees on box) 4:46

Clean

Clean
1-1-1-1-1-1-1

135-135-155F-155-165-175F-170

Tabata something else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

30
42
54
90
221(pr 262)

Front Squat / Lynne

20091118
"Lynne"

(135) 11/8,7/4,5/4,5/4,4/3

20091117
Front Squat 5-5-5

185,205,205(PR)

Clean/Pull-up/Thruster/HSPU

21-15-9

95# Squat Clean
L-Pull-up
95# Thruster
HSPU

65#,Blue band,Plank PU(only 21) 9:14

3 hrs sleep kept me from the fun

Crossfit Total

Squat 310
Press 135
Deadlift 335

Total 780

Jackie

"Jackie"

Row 1000M
45# Thruster x50
Pull-ups x30

12:01 PR (Previous 14:46)

Box Jump Max Height

Box Jump Max Height

37 3/4 inches

Fran

21-15-9
95#Thruster
Pull-ups

(75#,blue band) 8:36

Row, SDHP, Push-up

Row 1K
45# SDHP x50
Push-up x30

9:18

20091106 Cindy

Cindy

AMRAP 20 Min
5 Pull-ups
10 Push-ups
15 Squats

8 Rounds

KB Swings / Sit-ups

21 KB Swings
42 Sit-ups
18 KB Swings
36 Sit-ups
15 KB Swings
30 Sit-ups
12 KB Swings
24 Sit-ups
9 KB Swings
18 Sit-ups
6 KB Swings
12 Sit-ups
3 KB Swings
6 Sit-ups

12:18 24KG

Deadlift

Deadlift 5-5-5-5-5

225,245,250,235,235

1/4 Murph, DB Linda

20091103
Run 400M
25 Pull-ups
50 Push-ups
75 Squats
Run 400M

15:09

20091102
10-9-8-7-6-5-4-3-2-1
reps of the triplet:
DB Deadlift
DB Hang Power Clean
DB Push-Press

35# 9:28

Deadlift

Deadlift 1-1-1-1-1-1-1

315-325-330-330-325-225(2)

My body said no mas after last 325, I almost couldn't pick up the 225.

Press; Row / DU

20091014
3 Rounds
Row 500M
21 Double Unders

15:54

20091012
Press 1-1-1-1-1-1-1

115-120-125-130-120-120-120

KB Swing / Sit-up

20 KB Swing
40 Sit-up
15 KB Swing
30 Sit-up
10 KB Swing
20 Sit-up
5 KB Swing
10 Sit-up

(25#KB,done at home all I had) 8:03

Row / Wallball

Row 1K
30 Wallball Shots
Row 500M
20 Wallball Shots
Row 250M
10 Wallball Shots

12:52 compared to 11:31 20090529

This is absolutely pathetic. I did not get great sleep last night, but I should not be this far off. I have slacked off too much and my diet has been crap, time to tighten it up.

Deadlift

Deadlift 5-5-5-5-5

245-245-250-250-245

DU/Squat

3 Rounds
25 Double Unders
50 Squats

12:59

Thruster Push-up

21-15-9

DB/KB Thruster
Push-up

(16KG KB)9:57

Elizabeth and Helen

20090923
"Helen"
3 Rounds
Run 400M
1.5 Pood KB Swings x21
Pull-ups x12

14:31

20090922
21-15-9
DB Hang Power Clean
Ring Dips

(35#/Jumping Ring Dips)5:37

Overhead Squats

Overhead Squats x 75

(65#) 8:24 compared to (45#) 11:52 20080208

Tabata Something Else

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first pull-ups, the second push-ups, the third sit-ups, and the last squats. There is no rest between exercises.

Ring Dip, Run

For time:
35 Ring Dips
Run 400M
35 Ring Dips
Run 400M
35 Ring Dips

(Jumping Ring Dips) 11:05

"Gwen"

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

95#(PR) compared to 81# 20080404

Back Squat; Diane

Back Squat 5-5-5

then

Diane
21-15-9
Deadlift
HSPU

225#(PR280);(185#/ModHSPU)7:54PR

Deadlift, Clean, Front Squat, Push Jerk

21-15-9

Deadlift
Hang Power Clean
Front Squat
Push Jerk

75# 16:19

Press; Rope Climb; OHS

Press 1x16 85#

3 Rope Climb ascents

then

75 DB OHS

(25#) 6:52

Back Ext, Burpees, Box Jump

5 Rounds

14 Back Extensions
7 Burpees
7 Box Jump

(GHD,24") 9:59

20090812 Press

Press 1x16 85#

Continuous Clock HSPU

With a continuously running clock do one HSPU the first minute, two HSPU the second minute... continuing as long as you are able.

8 Rounds + 3

Press; Run, SDHP, KTE

Press 1x13 85#

then

AMRAP 20 Min

Run 100M
75# SDHP x12
KTE x10

3 Rounds+Run in 11 Min. Not enough sleep last night.

Press; Sit-ups, Thrusters

Press
1x20 80#

then

5 Rounds
35 Sit-ups
12 Thrusters

(45#) 12:58 I had planned on doing 75#, but did not sleep well, so I figured doing it with 45 would be safer.

Press; Hang Power Clean, Push-Press, Overhead Lunge

Press 1x20 75#

then

AMRAP 10 Min

3 DB Hang Power Clean
3 DB Push-Press
3 each leg DB Overhead Backward Lunge

(30#) 9 Rounds

OHS; Run, Pull-ups

OHS 5-5-5

then

3 Rounds
Run 400M
20 Pull-ups

95,125(PR),115; 14:39

Press; Karen

Press
1x20 70#

"Karen"

150 Wallball Shots for time 20#

12:52(PR 12:45)

20090731 Press

Press

1x20 65#

Press; DU

Press 1x20 60#

then

150 DU

13:21 (100 DU)

Push-up; Grace

2 Min Max Rep Push-ups

Then

"Grace"

135# Clean and Jerk x 30 Reps

32;(95#)6:00(PR)

Baseline; Press

"Baseline"

Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

5:51(PR 5:46)

Press 1x 20 55#

Press; Row; Front Squat

Press 1x20

then

Row 500M x3 with 2 Min Rest between Rounds

then

Front Squat 3-3-3

50#;1:42.0,1:52.7,1:56.0;DNF

JT

"JT"
21-15-9
HSPU
Ring Dips
Push-ups

(21-9-6,Box HSPU,Band Dip)11:30

Continuous Clock Pull-up

With a continuously running clock do one p-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

9 Rounds, then laddered back down to 5 before I ripped.

5K

Run 5K 27:59(PR 27:57) Had to walk 100-150M due to side cramp, so I was well on my way to a PR, considering I had done Helen this morning.

Box Jump, Helen

Box Jump Max Height

Then

"Helen"
3 Rounds
Run 400m
21 KB Swings 1.5Pood
12 Pull-ups

36 1/2"; 14:22(PR13:07)

Back Squat, Lunge

Back Squat 5-5-5

then

Walking Lunge 400M

275,275,255(PR 280);17:31

OHS, Run, Sit-up

3 Rounds
75# OHS x15
Run 400M
Sit-ups x15

(Abmat)12:03

Press, Row, Burpees

Press 3-3-3

then

3Rounds
Row 500M
Burpees x20

125/130(PR)/125; 16:24

Deadlift, Push-up, Sit-up

Deadlift 5x5
then
2Min Max Rep Push-up
2Min Max Rep Sit-up

265,265,275,280,280(4);24,46

20090709-0710

20090710
Press 3x5

Then

50 Sit-ups
Tabata Front Squat
50 sit-ups

95,100,105(PR115);1:58,40,2:19

20090709
3 Rounds
2 Min Jump Rope, Max Double Unders
15 Pull-ups

16/24/15; 14:59

20090707

20090707
5 Rounds
Max Rep Push-ups
15 Back Ext

20/11/9/9/8,GHD Back Ext

20090630-0703

20090703
"Griff"

Run 800M
Run 400M Backwards
Run 800M
Run 400M Backwards

16:13

20090702
Back Squat 3x3

then

20-15-10-5
KB Swing
Sit-up
Back Ext

275,290,300(PR);(1.5 Pood,Abmat,GHD) 7:03

20090701
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

7/5/4/3/3/3(25)(45PR) Really kind of disappointed with today's performance. I knew it wasn't a PR day, but this was pathetic. I really shouldn't be surprised though with how I have been eating lately.

20090630
Row 1K

then

Push Press 5x3

3:39.6; 135/135/135/135/135

I would have done a little heavier, but since our 2.5's and 5's have gone missing.

20090625-0626

20090626
OHS 3x5

then

3 Rounds
75# SDHP x15
Run 200M

95,115(PR),115(4); 5:00

20090625
150 Burpees for time

(100) 15:11

20090622-0623

20090623
AMRAP 15 min
12 Push-ups
15 Wallball shots

5 + 12 push-ups

20090622
Deadlift 3x5

Then

Sprint 100M x5

275,265,265;
:14.66,:14.50,:14.85,:14.78,:15.69

Row 2K

20090618
Row 2K

8:09.3 (2:02 Avg/500M)PR 8:10.0

20090615-0616

20090616

Press 5x1

then

3 Rounds
Row 250M
15 Burpees

135,140,140,145F,140,140(PR 145); 8:59

20090615
5 Rounds
Run 400M
21 KB Swings

15:19 (16KG)

20090608-0610

20090610
3 Rounds
Push-ups x25
185#Deadlift x15
Row 250M

15:19

20090609
Back Squat 3x5

225,245,265
Went a little too light(PR 280), but still got a little out of it.

20090608
"Baseline"

Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

5:55PR compared to 6:06

20090601-0603

20090603

"Helen"
3 Rounds
Run 400M
1.5 Pood KB Swing x21
Pull-up x12

16:31 compared to 14:33 20090415 and PR of 13:01

Yesterday's PR was taking it out on me, my running was horrible today. Probably need to scale next time to keep intensity up.

20090602

"Nancy"
5 Rounds
Run 400M
95#OHS x15

(75#) 17:09(PR) compared to 20:52 with rowing and 65# on 20090403.

20090601
Deadlift 5-5-5

then

21-15-9
Thruster
Pull-up

275,265,245; DNF Shoulder issue

Deadlift wasn't very good, too much regripping so I am not going to call it a PR. Posterior Shoulder wouldn't stop hurting with Thrusters. Didn't have any problem with them during the Seminar WOD, but could not do them without pain today.

20090527-0529

20090529
Press 7x1

135,140F,135,135,130,130,130

20090528
Row 500M
Wallball shots x30
Row 500M
Wallball Shots x20
Row 500M
Wallball Shots x10

(20#) 11:31

20090527
Front Squat 5-5-5

then

Row 1K
3 Rounds
15 Pull-up
7 Push Jerk

185,190,195PR

(95#) 13:22

20090520-0524

20090524
Team WOD
100 reps Wall ball (20/12#)
400m run with ball (20/12#)
100 Burpees (20/12#)
400m run with ball (20/12#)
100 Box Jumps (20/16")
400m run with ball (20/12#)
200 Squats (20/12#)

33:26

20090523
75#Thrusters x 30
1:40

20090522
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

(Abmat/GHD) 28:45 compared to 31:21

20090521
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

(75#,KipPU,Mod HSPU) 20:54

20090520
Four rounds for time of:
Run 400 meters
50 Squats

16:02 compared to 14:41 20081107

20090518

20090518
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

20:50 Subbed Push-ups for BP

20090516

20090516
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Modified HSPU)


12:11 compared to 20080508(185#DL) 9:00

20090511-0514

20090514
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

(Abmat/Superman) 11:21 Back was still sore from Back Squats so I didn't want to push the GHD.

20090513
Cindy
AMRAP 20 Min
5 Pull-ups
10 Push-ups
15 Squats

10 Rounds


20090512
Power Cleans 1-1-1-1-1-1-1

115/135/145/155/165/170PR


20090511
Back Squat 5-5-5-5-5

185/225/245/270PR/280PR

20090508

"Grace"

135 pound Clean and Jerk, 30 reps

(95#) 7:13 compared to 10:13 on 20090918

should have got closer to 6:30, but didn't push hard enough. Will do at least 115 next time.

20090504-0506

20090506
Push Jerk 1-1-1-1-1-1-1 reps
95/135/145/155/165/175PR/180F compared to 160

20090505
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

5 Rounds
5 Strict or Band Pull-ups
10 Kipping or Jumping Pull-ups
1 Max Hang for time

6 Rounds,Blue 15:55 compared to 22:10 on 20090319

20090504
Front Squat 3-3-3-3-3

135/185/205/225PR/205

20090430-0502

20090502
"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

(1.5pood,Abmat) 44:49

20090501
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals
Pull-ups 6/6/5/5/5/3/4/4 38
Push-ups 9/6/5/5/5/5/5/4 44
Sit-ups 10/10/9/8/8/8/8/7 68
Squats 15/15/15/15/13/12/13/14 112
262

20090430
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

(95#,Band) 9:41 compared to 9:48

20090426-0428

20090428
Shoulder Press 1-1-1-1-1-1-1
95/115/125/135/140/125x3/125x3

20090427
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
(95#,Band Ring Dips) 20:00

20090426
21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

(65#) 14:06

Filthy Fifty

50 Box jump, 24 inch box (20 inch box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (only completed 25)
50 Double unders (completed 100 singles)

(Rx'd, but had to quit after WB to go to work) 36:32

43:54 only got 25 burpees done, and did 100 singles for double-unders.

Deadlift 7x1

Deadlift 1-1-1-1-1-1-1

225/245/295/315/335/355F/355F/345F

Back Squat 5x3

Back Squat
3-3-3-3-3

190-230-250-270-290(PR)

Danny

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

2+12 Box Jumps

This is a Monster, be prepared.

Helen

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

14:33 compared to 13:01 last time

tired and poor diet lately.

"DT"

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(115#) 17:32

Row Burpee Run

3 rounds for time:
500m Row
21 Burpees
400m Run

Jerimiah 24:29 compared to 23:03 2 Rounds done in CO.

Total

Squat 305
Press 145
Deadlift 315

SP/PP/PJ and Row 5K

Row 5K

21:11.5

20090407

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 95-115-125-135-145 (PR)
PP 105-125-140-150-160 (PR)
PJ 115-

My wrist was hurting after all that, and I did not have time to let it rest, so I stopped. Next time this comes up, I will not increase my SP and PP numbers in hopes of getting my PJ work done.

Lunge Pull-up Sit-up

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

20:54

Pull-up Rope Climb and Nancy

"Nancy"
5 Rounds
Run 400M
95# OHS x 15

(Row 500M/65#) 20:52


20090402
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Completed

3 Rounds
15 Pull-ups
3 Beginner Rope Climbs

9:05

Rower Intervals

10 intervals 20:30 Rower

1143M total distance

Sit-up / Back Ext

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

(1st40 GHD,finish Abmat/GHD HipExt) 17:34

Nicole

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

11/8/7/7/6/6 (45) compared to 081119 7/7/7/6/5/5/4 (41)

Pull-ups / Ring Dips

Ten Rounds
10 Pull-ups
10 Ring Dips

(Band Dips) 18:41

Run or Row

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Rowed instead 3-5 Min Rest Between Rounds
3:00.7/3:12.0/3:20.5/3:11.6

Karen

"Karen"

150 Wallball Shots for time

12:45 compared to 13:48 080807

Lynne

"Lynne"

5Rounds
Max Reps
Body weight Bench Press
Pull-ups

(155#) 4/5,4/6,3/5,3/4,3/4

Certainily not my best effort in this WOD.

DB Complex

AMRAP 12 Min
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

(35#) 8+5 Clean

Weighted Pull-up Strict Pull-up Kipping Pull-up

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

6 Rounds/Blue Assist 22:10/28 Rds

Back Squat and Split Jerks

Split Jerks 7x1

95-115-125-135-145-155-165

20090313

Back Squat 5x3

185-225-245-265-285

CFT and Pull-up/Dip/Sit-up

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

20 Min (BandDips) 11 Rounds+2 Pull-ups

20090310

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat 295/Press 145/Deadlift 355 Total 795

HSPU/LPull-up/Lunges

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

5 Rounds+5 HSPU (24"BoxPU/2Rounds BlueBand then GreenBand DeadHang Pull-ups)

5K

Run 5K 27:57 first time ever running the full distance without stopping and first time ever under 30 min.

Jackie and Clean&Jerk

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

11:05(accidentally did push-press instead of thruster)

20090305

Clean & Jerk 1-1-1-1-1-1-1

95-135-145-155 (had trouble getting down into the squat to catch these today so I quit early)

Push-ups

6 Push-ups EMOM for 20 Min All sets unbroken

Barbara

"Barbara"

Five rounds, each for time of:
(10)20 Pull-ups
(20)30 Push-ups
(30)40 Sit-ups
(40)50 Squats

Rest precisely three minutes between each round.

Jerimiah(2Rds) 7:09/9:10-19:19(Ran out of Time)

Deadlift 7x1

Deadlift 1-1-1-1-1-1-1

225-275-295-315-325-335-350PR

Lunge Pull-up Sit-up

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

20:40

Push Jerk 7x1

Push Jerk 1-1-1-1-1-1-1 reps

95/115/135/155/160PR/165F

Push-ups EMOM

6 Push-ups EMOM for 20 min.

Row Push-Press

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Jerimiah (95) 17:20

SDHP, Burpee, Run

2 rounds for time of:
SDHP x50 with big rock
21 Burpees
Run 400 meters

23:03

Done at 5400 feet of elevation. Cardio respiratory endurance is not my strongest suit anyway, and doing this at elevation my lungs are still burning about 30 min after.

DU Clean Dip DU

45 Double Unders
45 Squat Cleans 135#
45 Ring Dips
45 Double Unders

24:08(95#/65#,Band Dips) Did 95# first 12 Cleans then switched to 65.

Deadlift 7x1

Deadlift 1-1-1-1-1-1-1

225/245/265/285/305/315PR/325PR

Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

11 Rounds Compared to 7 about 9 mos.

Shoulder Press Push Press Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Jerimiah SP 95/115/125/135/140
PP 95/115/135/145/155
PJ 95/95/95 Shoulder hurting

KB Swings Sit-ups, Back Ext, KTE

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Abmats for sit-ups.
Jerimiah(1.5 Pood, GHDBE) 36:26

Back Squat 5x5

Back Squat 5-5-5-5-5

185/225/265/275(4)/245

30 MU for time

30 Muscle-ups for time

(120,BandRingDips) 24:40 and no rips compared to 29:39 Ripped 2 callouses (20080926).

20090130 Push Press

Push Press 5x3
95/95/115/135/155

Sore from yesterday.

Elizabeth

Elizabeth
21-15-9

135#Clean
Ring Dips

(95#,BandRing)9:48

MEBB Back Squat 5x5

MEBB Back Squat

135/185/225/245/ Was not feeling any pep so I stopped there.

Row 3K

Row 3K 12:37 compared to 13:53.6

20090126 MEBB Squat Cleans 5x5

MEBB 5x5 Squat Cleans
95, 115, 135, 155, 155x3

Had a lot of trouble with 155. I had been having some upper back issues, so I blame that a little.

MEBB Push-Press 5x5

MEBB Push-Press 5-5-5-5-5

95/105/115/135/140

MEBB Front Squats 5x3

Front Squats 3-3-3-3-3

135/155/175/195/215

Hands were able to maintain proper rack for every rep except the last one, but kept the weight on my shoulders.

Row

Row 1K Downhill
Row 500M Uphill
Row 1K Downhill
Row 500M Uphill

14:18

MEBB Power Clean and Pull-ups

Power Clean 5x3
95/115/135/145/155(2)

Pull-ups 4x6+5 EMOM

MEBB Shoulder Press and KB Work

MEBB Shoulder Press 5x1
115/125/135/140PR/145F

2x10
KB SDHP
2-Handed Swing
1-Handed Swing Each Arm
1-Handed Jerk Each Arm

(1Pood) 7:46

MEBB Front Squat 5x5

Front Squat 5-5-5-5-5

135/155/175/195(4)/185(3)

While the weight was getting heavy the last 2 sets, the problem was shoulder flexability and holding the weight.

KB and some Pull-ups

KB SDHPx10
2hand Swingsx10
1hand Swingsx10 each
1hand Jerkx10 each

16KG

Pull-ups 4x6+4 EMOM

http://www.fitday.com/oi/FitDay/PublicJournals.html?Owner=childresspta

MEBB Power Clean 5x5

Power Clean 5x5

95/115/135/140/145

MEBB Shoulder Press 5x3, Pull-ups, and Burpees

Shoulder Press 5x3
Jerimiah 95/105/115/125/135(2)PR previous 130x1

Then 8x5 Pull-ups EMOM.

Then 50 Burpees for time

4:52

I was feeling great today, I didn't want to quit working out.

MEBB OHS 5x3 and Baseline

MEBB OHS 3-3-3-3-3

95/105/115/120/125PR

Previous PR was 125x1

Baseline
Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

5:46PR compared to 6:06

MEBB Hang Power Clean 5x3

Hang Power Clean 3-3-3-3-3

95/115/135/140/145

Pull-ups 6x5 EMOM

Could have done all 8, but my hands are just getting healed from last time and did not want to start all over.

MEBB Shoulder Press 5x5

MEBB Shoulder Press 5x5 115#