Catching up

2 of the past 4 days spent in the car, but we did manage a family WO on Sunday:

An assortment of running drills, to work on form, followed by practicing rail vaults and a few other things in hopes of one day doing a little "free running" w/o looking like a total spaz. I also did some pull ups and one hand stand (inner ear problem stopped this activity cold...).

Monday ran 1.5-2 miles and then played in the pool.

Tuesday, after getting home from FL, played with the 53lb. KB - swings, clean & press, and then did some BUPs and TGUs with the 25.

Today plan to do 5 rounds of 10 pull ups, 10 ring dips, and 20 squats, before loading up and heading to Jackson for a NYE gig.

Cheers!

Sam Tuesday - Push

Bench 2x8@272.5 (8, 6)

Squat 2x8@272.5

Pause close-grip bench 2x5@185

BB Curl 8@95, 6@105

Sam Monday - get up

Arm bar/getup/windmill/OH squat series

3/side with 35# KB

TGU lunge style

2/side@97

TGU Squat style

3/side @62

KB swings

5/side with 97

2x10@97

Holidays with the Crishes

Well, we haven;t posted our wo's in a while.

From what I remember I did a push wo 

Bench 2x8@260

Squat 2x8@260

OHP 3x3 135, 155, 175

A pull wo today

DL 2@425

Speel DL 6x3@350

Chins 2x7

Christine did squat wo 

Squat 2x8@112.5

A bench one

Bench 2x8@82.5

KB C+P 2 ladders to 5 w/ 18#

and a pull one today

DL 2@212.5

Speed DL 6x3@175

Yates rows 2x5@95

BB curls

There were some abs stuff in there and some KB stuff on the off days

For the WoW we all did random stuff - I did various KB snatches with the Moran's new 53; Melanie did KB stuff, DL, and squat; Chris did DL and weighted pullups; Lee id KB stuff, DL, and squat; Mac did KB and squat.

Chris Monday

Did the "Cindy" WO today. As many rounds as possible of the the following in 20 min.:
5 pull ups
10 push ups
15 squats

She seemed kind of easy at first, but the more I got to know her, the more I realized she is a bit sadistic and will have you begging for mercy after only 10 minutes. On the up-side, I got 19 rounds, which is 3 more than the last time (6/1/08). All sets unbroken, but had to walk around a little between rounds toward the end of the 20 min.

Melanie: Monday

25 25# KB swings

Bench: 45 x 5; 70 x 10; 70 x 9
No. 9 was hard and I didn't go for No. 10 as I wasn't using a spotter. Next time.

Close grip bench: 45 x 2 x 8
Will add weight next time.

Squat: 45 x 5; 65 x 5; 90 x 2 x 10
Suddenly, 90 seconds between sets seemed kind of short instead of too long! Funny how that happens!

OH Press: 45 x 2 x 8

Abs: 5 minutes of half-hearted bus-drivers with medicine ball and crunches on big ball

Christine Sunday

Pre-WoW

DL 2@200

Speed DL 3x8@162.5 90 sec in between

WoW

Chris, Melanie, Lee, Sam, and Christine attending

KB windmills 2x5

KB C+P 2 ladders to 5

Goblet squats 2x5

Swings 3x10

Karen Sunday

DL 2@135
Speed DL 3@105 8 sets - really good form, I think.
Pull-ups, 12 lb assist, 7, 5, 5; 18 lb assist 5
20 mins of abs
20 mins of treadmill walking

Sam Saturday

DL 2@396.5

Speed DL 8x3@325 90 seconds rest (5 conv. 3 sumo)

Chins 2x6

Melanie: Friday

Walking from my office to med center, picking up free frozen turkey, carrying it back to my office.

Rest day / Schmestday

Ok, let's see...what doesn't hurt today? Chest? Oh, OK, maybe some bench...
After warm up did 3 sets of 10 @135 fast w/ about 1 min. rest between sets, followed by 3 sets of 6 (same weight) close grip bench, also focusing on quick movement.
Then 3 x 30 sec. handstand against the wall.
Followed up with judicious stretching w/ dowel to improve shoulder flexibilty for OH squat and snatch. Finally can get the bar aft of my scapulae at the bottom of an OH squat.
Felt good, but my forearms still hurt from last Thursday's WOD, so I've been slipping on grip work.

Sam Thursday

Bench 2x10@245 (10,8)

Squat 2x10@245

Front Squat 2x5@135

KB floor press 2x5@97

KB swings 2x10@97

BB Curl 2x10@95

Christine Thursday

Squat 2x10x106

Curls

Melanie: Thursday

25 25#KB swings

Deadlifts
5 x 45; 3 x 95; 1 x 135; 2 x 165; 8 x 3 x 135
Did the 135's with overhand grip. No problem, but my form is still not great on the heavier weight. Worked on doing everything properly, but could benefit from some more coaching.

Row for 5.5 minutes. SRM was around 28... I really am not sure what that means.

Pull ups: 3 x 3 jumping

Turkish Get Ups: 5 each side with 20#KB

I have a bit of beef with this workout, and that is that it seemed to take forever, what with the waiting 90 seconds and all between sets. But that's not what I'm upset about. It seems that I've found those 4 lbs. Sam lost and then some. And it's not new muscle either, but too many Christmas and Thanksgiving goodies! Undergrad Melanie not happy! Undergrad Melanie freaking out!

Karen Thursday

First, I need to say that I am especially heavy today. I think there is something wrong with gravity.

I went to the Rock climbing gym to work out, so I climbed after I did this:

Bench 62#
2 sets x 10 reps - easy peasy
Close grip bench 45#
2 sets x 8 reps - easy peasy
Squat 80#
2 sets x 10 reps - pretty easy
OHP 45#
2 sets x 8 reps - hard hard hard, I push pressed the last 4.
Abs
A whole mess of different stuff.

Chris Thursday

Jason, Carter (a recent xfit convert), and I went to the d.t. Y to squat. Upon our arrival found that ALL the plates had been taken away in anticipation of replacements (didn't know plates would wear out...silly me). So we punted, and after a few sets of OH squats w/ bar only, did 3 rounds (15, 12, 9 reps each) of:
DB clean & press - 40lb. each hand, full squat clean to essentially a thruster. These sucked.
24" box jumps (after measuring the box, realized I've been over estimating jump height)
pull ups

The pull ups and the last round of box jumps were the only parts I was able to do straight through.

Christine Tuesday

Bench 2x10@80

KB C+P 2 ladders to 5 with 18#

Leg raises 3x10

BB Curl 3x10@45

Melanie: Wednesday

Ran 2.84 miles in a slow-that-felt-fast-because-I-thought-I-was-running-more-than-3-miles 31:04 minutes.

Found out my true distance after a friend showed me this handy dandy tool:
http://www.mapmyrun.com/map-run/united-states/tn/nashville

Speaking of running, there's a 5K Resolution Run 10 a.m. New Year's Day that starts at the Country Music Hall of Fame. I am thinking of doing it. And I really want to do the Zoo Run Jan. 24, particularly because it will give me an excuse to buy tiger-striped leggings or if the Good Lord is willing a tiger-striped unitard!! What do you say, haters? Want to join me for either of these?

Chris Wednesday

Intervals on stationary bike:
8 x 1 min. as hard as possible/30 sec. easy spin
Total time w/ warm up and cool down was 20 min.

Then, 5 rounds of
20 sit ups
20 back extensions

Finished with 2 x 20 sec. L-sit w/ parallette bars

Karen Tuesday and Wednesday

I'm starting the new workout routine with Melanie and Sam, and I figured I'd better figure out what my max weights are for deadlifts, bench, and squat.

I did this at the climbing gym after climbing. We noodled around with weights for an hour.

Her are my maxes:
Bench 87.5
Squat 115
DL 135 - I may be doing these wrong. There was a lot of talk about using legs vs. back.

I also did 2 sets of 8 OHP with 45 lbs, some pullups (2) on hangboards, and some other stuff.

I have my last day with a trainer today, so I'll have my first day of the program tomorrow.

Melanie: Tuesday

Back to the gym for the first time in a week! Starting a new two-day lifting regimen and alternating with CrossFit and running on other days.

I'll post in sets x reps from now on.

25 25# KB swings

Bench
45 x 5; 65 x 2 x 10
No problem

Close grip bench
45 x 2 x 8
No problem

Squat
45 x 5; 65 x 5; 85 x 2 x 10
Last few reps were challenging in both work sets. Really trying to work on my form, puffing chest out, staying on heels, standing all of the way up.

OH Press
45 x 2 x 8
These still aren't easy for me

Decline abs with 20# KB, 3 x 10

Chris Monday

Did some light press, push press, and jerk. Then 5 rounds of:

5 reps 275lb. deadlift
10 burpees

time somewhere around 6 min.

Finished with 4 sets of 10 KTEs

Christine Sunday

DL 2@200 (1)

Speed DL 8x3@160 (4 conventional, 4 sumo)

Leg raises 

Sore Corps Sunday

Light turnout in part due to the Crishmas party on Saturday night, but we did have a returning member (Lisa) and a new member (Lee) show up.
Went over some basic kettlebell movements, then did 3 rounds of:
10/arm split cleans w/ DB or KB (weight scaled)
10 zercher squats w/ caber or slosh pipe
15 burpees

I did a muscular endurance WO about an hour later - digging 3 - 36" deep holes for pull-up/ring bar posts. Did not have time to buy the posts and concrete on Sunday tho. Next weekend hopefully, and certainly in time to "ring" in the new year.

Sam Saturday

DL 2@375

Speed DL 8x3@300 90 sec in between (4 conventional, 4 sumo)

Chins 2x5

Hanging leg raises 3x10

Christine Friday

Squat 2x10@106

BB Curls 2x10@55

Leg raises 2x10

Karen Friday

Supersculpt class.
I used more weight than the teacher. Ha.

I'm going climbing tomorrow outside in Blowing Rock. I was supposed to try to come to Nashville this weekend, but Chris has a release next week, so he didn't want me to buy plane tickets in case he needs me to come home and watch the kiddies.

Chris Friday

3 rounds of:

50 - 24" box jumps
21 - 185lb. deadlift
30 - pull ups

time = 28 min.

Was not really looking forward to this one, after yesterday's WO. Forearms were already sore. I could not do any pull ups with palms facing out halfway into the last round! Taking tomorrow off.

Christine Thursday

18# KB snatch ladder to 5

3x10@45 bbell curl

Karen Wednesday and thursday

Climbing Gym Wednesday

Personal Trainer Today

Chris Thursday

I used to think I liked nasty girls, but now I'm not so sure...
Today's xfit WOD - "Nasty Girls" was 3 rounds for time of the following:
50 squats
7 muscle ups
10 - 135lb. hang power cleans

I subbed 3 pull-ups+3 dips for every muscle up, and after the first 7 reps of hang cleans, I had to switch to a full power clean. 135 was just too heavy for me.
time = approx. 21 min.

Christine Weds.

Bench 2x10@80

KB C+P ladder to 5

Sam Weds.

Bench 2x10@245

Close grip bench 6@217.5, 3@217.5

Squat 2x10@245

OHP 8, 5@145

BB Curl 2x10@95

This was a much tougher workout than expected. Sore today.

Oh yeah - 3 pushups

Christine Tuesday

KB swings 4x10@44#

Chris Tuesday

Did the crossfit WOD as warm up for kickboxing class.
50 - 40 - 30 - 20 - 10 double unders/sit ups. Took about 12 min.
Then did a little self-defense review followed by combination work on Thai pads, finishing up with about 8 min. of clinch drill.

Christine Monday

DL 3x2, 135, 170, 185

Speed DL 8x3@150 every minute on the minute

KB row 4x10@35#

DB curls 10@20#, 10@20#, 7@25#

Karen Tuesday

35-25-20-15 and 10 rep rounds of:
Double unders -- My invisible jump-rope goes with my invisible plane. I nailed all of them :)
Sit-ups

Climbing gym tonight

Sam Sunday and Monday - 100 days of pushups begin!

Sunday KB snatch 50@44# 5/side

Monday KB C+P ladder to 5@62#

One pushup!

Karen Sunday and Monday

Sunday was this:
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
I did 5 rounds - but had to stop a couple of times to get Maddy to stop beating up on Zach - so I did 25 minutes.

Today I worked out with a personal trainer. 2 more sessions...

Chris Monday

Clean & jerk - 1-1-1-1-1-1-1

loads = 115, 135, 145, 155, 165, 175 (fail), 175 (PR!)

Followed up w/ 70 burpees to keep Jason company on his 77th day of the burpee challenge.

I wonder how Sam is doing on his goal to OH squat bodyweight?

Sore Corps Sunday

A light turn out for the Corps. Guess it was too cold (read that in a whiney voice), or people were hung over, or maybe because Sam was not there to inspire. Anyway, attendees were Christine, Stephanie, Melanie, Randy, and me. The WO was devised as an active recovery day - 3 rounds of:
- approx. 600m run
- 5 burpees
- 5 depth jumps (demo - http://www.youtube.com/watch?v=bUGwxx-Cm3M&feature=related )
- 5 - ring dips or push ups if you cannot do dips
- 5 - standing Russian twists with Caber or slosh pipe (demo - http://www.youtube.com/watch?v=54a37b2IFVk )
- 5 - lateral hops (over and back = 1)
- 5 or 10lb. wrist rollers to failure (break down of good form)
- 5 burpees

K-ron Saturday

Fight Gone Bad
I did this at my house so I worked with what I had.

3 rounds
one minute each station

Box Jumps (Step with 2 risers.)
Sumo Deadlift High Pull 47.5#
OH Press 47.5# (I did not get very many of these in a minute 12-10-7. But I was pressing hard.)
Wall ball with a 3 lb ball. (It was as cute as Melanie's ball, I'm sure.)
Up an over the step sideways, then back again.

Chris Thus/Friday

Thursday - 5 rounds of:
15 - 52.5 lb. DB swing
10 - walking lunges w/same DB
time = 4:08
Then, 4 supersets of 5 ring dips/10 KTEs. Dang, ring dips are significantly harder than parallel bar dips.

Friday - fight gone bad (75lb. push press75lb. SDHP, subbed thrusters w/ 2-15lb DBs for wall ball, box jumps were probably only about 18"). Focused on just surviving and did not really keep up with reps. Next time, will score it.
Almost forgot...after FGB, did static barbell holds with 225, 315, then switched to O/U grip for 365, and 405x2 (only about 10-15 sec. each on these last two). Then 3 sets of wrist rollers to failure. Afterwards, forearms felt like Popeye's look.

Karen Thursday & Friday

Thursday
I talked about exercising and thought about exercising. But it was a rest day.

Friday
I did 5 rounds of
10 walking lunges with a 25# dumb bell in each hand (so 50# total, 5 each leg)
15 25# one-arm kettlebell swings on each arm

I don't have a 50# dumb bell even thought this was how the original workout was designed.

Melanie: Friday

Fight Gone Bad, baby.

Three rounds of one minute each:
Box jumps
Sumo deadlift high pull with 35# KB
OH press (Round 1: 20# KBs, Rounds 2, 3: 10#KBs)
Wall ball with 4# medicine ball (so cute)
Row

Rest one minute between rounds.

The whole thing took 19:05 minutes, so an extra few minutes snuck in there switching between stations. I didn't keep up with reps but was pushing it the whole time and got plenty. Laid on the mat for a while afterwards. I realized today that I've started to look forward to laying half dead on the mat as my post-workout reward. After the past three workouts, my quads are complete toast. I'm hobbling, but I feel pretty BA.

Melanie: Thursday

5 rounds of:

10 walking lunges (total, not per leg) holding one 50# dumbell at chest level
15 50# dumbell swings

I did not do this for time, I just tried to get it done and rested between rounds. Didn't think after the first few lunges I'd be able to do it all with 50's but took my time and got it done. They were difficult and awkward. The swings were good--I held the dumbell with both hands horizontally so it required a slightly wider stance than KB swings. Didn't have any energy left for abs after.

Dumbell swing

The WOD includes a dumbell swing, and I can't find a video of it on crossfit. Do they mean kettle bell swing?

This is the workout:

The Porch:
Three rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

women 35#

Pack:
Five rounds for time of:
35 pound dumbbell, walking lunge, 10 alternating steps
35 pound dumbbell, swing, 15 reps

women 25#

Sam Weds.

Floor press 97#KB 10, 8, 15 sec

Behind the neck seated OH press 135# 12, 6, 12sec

OH tricep press 3x10@45, 65, 65

Rack lockouts 275# 20@Ball level, then drop 1 pin and x10

Pullups 8, 4, 15sec

Melanie: Wednesday

It was Fran for me too, today.

Did the normal warm up stuff including 25 30# KB swings.

Fran: 21-15-9 using 45 # barbell and displacing pull up machine. 8:32. (A PR by far, but it's only the second time I've done it).

Ended with 3 slow and easy sets of 25 GH sit ups. Just GTG.

Felt completely wasted after and had to fight to desire to curl up under a tree and go to sleep on the walk back across campus. Cannot believe last time I did Fran in Sept. I followed it with four sets of bench. I'm glad I've learned the charms of moderation.

Karen Wednesday

For a warm-up, I did one 65# OH press. Who knew?

I also did Fran today, 7 min 45 sec.
I used 45# for the thrusters and did negative pull-ups for all except for the first two.
3 rounds, 15-12-9 reps.

Great job on this, Chris. I'm happy you didn't puke.

Chris Wednesday

Fran - for time
21 95lb thrusters, 21 pull ups
15 95lb thrusters, 15 pull ups
9 95lb thrusters, 9 pull ups

time = 8:50 (PR)
I think my time improved over the last time I did this (a 9:40 on 9/15) more due to determination than increased fitness. God, I hate Fran. No warm up prepares for the absolute suck I feel half way through the first round of 21 thrusters. It's 45 min. since the clock stopped and puking is still a possibility....

Chris Tuesday

Kickboxing class
warm up - basketball OH throw across gym, followed by jump rope:
50 turns, 10 double-unders, 100 turns, 10 DUs, 100 turns, 10 cross overs, 3x(10 turns, 2 DU, 10 turns, 2 Xover)
Spent balance of class working on flinch response/spear concept (see Tony Blauer http://media.crossfit.com/cf-video/CrossFitBlauer_SpearIsBridge.wmv )
and some controls from this position

Christine Monday

Swings - 4 sets of 10 reps with the 44#

Speed bench 8x3x65 (8 sets of 3)

Knee raises 3x10

BAP 2x3

K-ron Monday

OK - reps by sets. I love pink - so I can be pink-o.

OH Press
7 x 3 45 lb

Sam thinks I should set an OH press goal. This is where I am starting. Where should I go? 60#?

So my birthday goal is a pull-up goal of 7 and an OH press goal of 60#.

Climbing gym tonight.

Sam Monday

Windmills 3x3@44#KB
Hindu pushups 3x10
Hindu squats 3x10

So sore - just trying to get some range of motion up in this bitch.

Karen Monday

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.*

*I did take a pee break.

Also, I pretty much met my T-day goal. Chris says I did - I think it was 4.9 pull-ups, but I can call it 5.

I liked having a goal. My birthday is January 14, and I'm going to set some new goals for then. Anyone else? One of my goals will be 7 pull-ups, one will be some sort of ab goal, and one will be something else.

Melanie & Chris - watch your mailbox for something exciting.

Christine Sunday

Squat 5x5, 95, 95, 105, 115(4), 115(5)

BB curl 5x3 45, 45, 55

Clean and press ladder to 5 with 18# KB

Chris - Thus. and Monday

Thursday at the muscle box:
Super set DLs with one-arm KB bench
Deads 135x5, 185x5, 225x5, 275x5, 275x5
Bench 44x5 (each arm), 44x5, then 3 sets of 10 w/44

Monday - single rep press:
95, 115, 125, 135 (PR), 135 (miss), 130, 130
followed up with 3 sets of wrist rollers to failure, neck work, ab work, towel hangs

Sam Sunday

BB curl 95x8, 4, 12sec

Squat 275x6, 3, 15sec

Straight leg DL 275x8, 4, 11sec

single leg calf raises w/ 62# KB

Wrist rolls

 -Also, in the spirit of democracy I'm willing to change my reporting of sets x reps to the commie way the Moran's do it of reps x sets. Anything before this is sets by reps, from here on out it's reps x sets.

I still love freedom though, you pinkos.-

Ah screw it. USA! USA! Sets x reps 4-eva!

Melanie: Wednesday & Saturday

Wednesday was the big max out night at CrishDome! Many, many thanks to Sam and Chris for coaching me and helping me to do this and to Christine for generally ignoring the whole process whilst singing into a toy microphone. And the totals were:

Squat 125*, didn't quite get parallel. 120 was previous PR. Discovered a technique problem that when corrected should hopefully help with squat moving forward.

Bench 95. This was the most exciting feat for me of the evening, as previous max was 85. Again, corrected technique problem. I was doing these totally wrong (not arching my back).

Dead 185. Tried for 205 and failed. Identified technique issue, but will take more work to solve this one.

And then we put the martini in Iron Martini.

Saturday - went jogging in Philly with Chris, I think about 2 miles. I did not reach nor attempt my T-day goal of an 8 minute mile, but still want to do it.

Christine Saturday

18# KB snatch 40 continuous in 5/arm

Sam Friday

New training cycle with Mike - basically do a set until failure - rack it for 30sec or so then go to failure, then 30 sec and lower the bar 1/2 way down and hold for as long as you can

Bench 250x8, x4, x10sec

OHP 135x10, x3, x12sec

Skullcrushers 65x15, x9, x10sec

Chins 8, 5, 20sec

Yates Rows 135x10, 6, 20sec

Back and triceps are getting pretty sore.

Christine Friday

Bench GTG with 95x2 all day. Maybe 10-12 sets.

Christine Weds.

Bench 45x5, 95x2, 110x1 (fail)

Bench negatives 110x2, 115x2, 115x2

Bench lockouts (2 inches above chest) 65x2, 85x1, 85x1

Bench Swingies 3x5x75 (65 on bar 5lbs each side suspended)

      These are wiehgts suspended on the bar to give a little instability. Christine needs to keep tighter and this is meant to try and get her to do so.

Band-assisted pullups 2x3 with a hold and negative on the third rep

18# KB snatch 30 continuous 5/arm

Chris Wednesday

Clean & jerk

115x3, 135x3, 155x2, 165x1, 170x1, 135x3

Then, 5 rounds of:

400m on C2 rower

30 decline situps

elapsed time = 18 min.

Now for some turkey....

Christine Tuesday

Squat - 3x5, 95, 115, 135 (4)

18# KB snatch 30 straight, 5/hand

Christine and Sam Sunday

Forgot to post

I did 5 DW sprints and some grip work including rolling thunger 3x1x115

Since breaking her coccyx, Christine has been on the PTTP program with bench and pullups. I realized I hadn't been posting them about a week into it and by then it was too late. She did 2-2.5 weeks going from 85x5 to 92.5x5. We started regular benching Sunday

Bench 95x1, 100x1, 107.5x1, 110x1 (fail 1/2way up)

BBell curls 3x5x45

Chris Monday

Weighted pull-ups and dips. After BW warm ups did the following added loads:

Pull-ups - 25x5, 45x3, 55x2, 70x2, 80x1, 80x1

Dips - 45x5, 55x4, 70x3, 80x2, 90x2, 100x1

Mel & Chris Sunday

Hiked the Mossy Ridge trail in Warner Park. About 5 miles including the walk from the trail head. A lot of elevation change and rocky, uneven terrain. Took about 1 hour and 40 minutes. My knees were a little sore, but it felt good.

WoW

5 Rounds of 10 each KB Swings/ pushups

Sandbag Carry - 2x110lbs to fence and back

Sled drag w/ 45# driveway backwards, driveway forwards

Sam Friday

Barbell Curl 3x2 95, 105, 115

Arm bars 35# KB 5/side

Wrist rolls

Chris Friday

Clean & jerk - trying to work on my speed under the bar, so used a little lighter load
115x3, 115x3, 135x3, 135x3, 135x3

TGUs
2 sets of 4/side w/ 35lb. DB

Decline sit ups w/45lb plate
3x20

Stationary bike hard for 15 min.

Sam Thursday

DL 315x3, 345x3, 365x3

KB press 62x5, 97x2x2

BUP 44x5, 35x5

Sam Weds.

TGU 62# KB 1 each side

     Wasn'f feeling these today so I didn't do them

44# KB snatch - 100 straight 5/hand sets - 4:17

     This was tough - my posterior chain, obliques, upper back, shoulders, and neck are stiff as hell this morning

Chris Wednesday

Decided on a moderate intensity WO, since I have to stay up late tonight for a gig, and then get up around 4 to drive to Chattanooga in the AM. Blechhhh. Anyway, this one felt good - stimulating but not overly taxing.

95 lb. power snatch - 3 sets of 5

Deadlift - 5x5:
135, 225, 275, 275,275

Bench
135x5, 155x5, 185x4, 175x5, 175x4

Karen T'Day countdown

I did a deadlift of 135# today. My T-day goal was 100. So y-a-y.
I also did 4.75 pull-ups. So close.

I climbed last night, and did one pull-up after climbing.

Today I worked with a personal trainer.

Melanie: Wednesday

Early morning workout at Health+. 5 minute warmup of all the warmuppy things, including 25 25# KB swings

Deads
45 x 5; 135 x 3; 155 x 3 x 3
These were not easy.

OH Press
45 x 10; 55 x 3 x 3
Neither were these.

Jumping pullups: 3 x 3

Decline situps with 20# KB: 10 x 3

Sam Tuesday

Power Clean

135x2, 185x2, 205x2, 225 (Fail)

Speed bench 8x3x185 a set every minute on the minute

Speed squat 8x2x185 - set every minute on the minute

Wrist rolls

Melanie: Tuesday

100 25# KB swings

4 sets of 25 sit ups with feet trapped & 10 push ups

Karen Weekend

I went climbing this weekend. Saturday was light because we had a Climber's Coalition meeting, but I did a 20 minute hike, and climbed an overhung 5.10b, and attempted another 5.10b. Then we hiked out.

Sunday the hike in was about 45 minutes uphill with 300+ steps, then about 30 minutes of hiking around at the top to get to our area.
I led a 5.9 and a 5.7, and I followed a 5.8 and a 5.10b. Then we hiked out - downhill this time.
Yesterday was a rest day. Tonight I'll go to the climbing gym, and do my pull-ups after climbing.

Melanie: Monday

25 x 25#KB swings

Bench
45 x 5 x 2; 75 x 3 x 2; 80 x 3
Yes!

Squats
45 x 5; 85 x 3; 105 x 3; 115 x 3 (fail--pinned on #3); 110 x 3 (fail--pinned on #3)
No!

Jumping pullups 3 x 3
Trying to hang longer and let down more slowly.

Turkish get ups with 20#KB, 5 x 3 each side
Had some spectators for these.

Melanie: Friday

This was a big mess and I'm not sure I remember it all, but here goes. All are reps x sets.

25 swings with 25# dumbell.

Deadlifts
5 x 45; 135 x 3; 165 x 3; 175 x 1; 185 x 0; 175 x 0; 165 x 1; wailing and gnashing of teeth
Dropped down to 95 at Chris's urging: 3 x 3

OH Press
45 x 5 x 2; 55 x 3; 60 x 3; wailing and complaining; 45 x 5

Assisted pullups displacing 60% of bodyweight, 10 x 3
These machines are not created equal. I can do different things on different machines at different gyms.

Busdrivers with 10# plate, 25 x 2

Chris Monday (+Friday)

Today

Clean and jerk 115x3, 135x3, then 3 singles at 155

followed by

Helen - 3 rounds for time of:

400 m run (subbed 1:30 AFAP on the stationary bike)

21 reps of 55lb. DB swings

12 pull ups

Time = 10 min. flat

Friday

Squat 135x8, 225x5, 225x5, 245x3, 265x3, 245x3

Press 95x5x3

Push press 135x3x3

Jerk 135x5x3

Pull ups - 16, 16, 12

Ab stuff

Sunday hiked about 4 miles in Firey Gizzard

Sam Sunday

Driveway Sprints x5

      Sprint up, walk down, sprint up, etc.

44lb KB snatch - 100 in 5:35 

     in 5 reps/hand sets (Maybe 110)

Rolling thunder 5x1x110 each side

Pullups 2x5

35# towel hammer 10 each side

Wow Saturday

CFT

Sam

Squat 350

OHP 205 (fail 225) Jim turned the tables on me and convinced me to jump to 225)

DL 450 (this T-Day goal reached. We were duct taping DBs to the bar, Unbreakable-style)

Jim

Squat 300

OHP 165

DL 400

Jason

Squat 245

OHP 125

DL 305

Sam Thursday

Squat 4x5 225, 245, 275, 275

35# KB hammer swing (towel looped through the handle) 40 total switching directions every 10

Step ups with 62# KB 3x5 each leg

Randy, playing catchup

Fell off again from posting, but I've been busy in the meantime. Bummed to miss the Highland Games, but the conference I was at ended up being entertaining and worthwhile (and enjoyed the pics you guys took). Been keeping to a 3x/week climbing schedule and have been seeing steady progress. While I was previously struggling with 5.8s and 5.9s, I can usually still manage those when I'm getting tired and even got a 5.10c today. Also been keeping up with the bouldering, finishing all of the R-series boulders (including a tricky R9 that involves a swing across a gap) except for R8 and R10. Best of all, my bum elbow seems to be strengthening up, since it hasn't been giving me any trouble lately.

Sam Weds.

Mike canceled and I was going to DL, then I decided to squat, but the week is catching up with me so...

62# KB snatch and press 20 continuous, switching sides every 5 reps

97# KB swing 2x10

35# KB BUP 2x5 each arm

Couple of sets of wrist rolls with 5#

I'll squat tomorrow.

How's everyone doing with their T-Day goals? Melanie hit her DL early! I'm 10lbs from my bench goal (350), who knows from my DL (450 -not enough weight at the Musclebox), and probably not going to reach my jerk goal (250) due to lack of practice. There's still hope though. It's only 25lbs.

Melanie Wednesday: Squatzilla Lives

25# KB swings x 25

Bench
45 x 5; 75 x 3 x 2; 80 x 3, fail on #3
Did these before squat because rack was occupied. Must get #3 next time!

Squat
45 x 10; 75 x 3; 100 x 3; 105 x 3; 110 x 3; 115 x 3; 120 x 1
Yeah, boyeee.

Jumping pull ups 3 x 3
Still nowhere near close to doing a real pull up

Decline situps with 25#KB, 10 x 3

Chris Wednesday

Feeling a little tired and generally creaky, so did not lift today. Instead did
10 min. elliptical
10 min. C2 rower
12 min. stationary bike
at moderately hard exertion level

Karen Tuesday & Wednesday

Yesterday I visited my friend who is a personal trainer, and I let her train me. Today I had sore quads and hamstrings.

Last night I went to the climbing gym to boulder. I did
3 V0s
3 V1s
1 V2

and I worked on a V2, a V3, a V4 and a V5, but I wasn't able to finish them. I did feel strong at the gym, and that was nice. (Not being able to finish those problems is no big deal - they were really super hard.)

Today I worked out with another personal trainer.

Melanie - I like the pumpkin look and I appreciate the glossary. Thanks!

Sam Tuesday

Bench 225x5, 275x1, 315x1, 330x1, 340x1

Pause speed bench 185x10

Pause Chins 2x5

Canceled squat since we are DLing tomorrow.

Melanie: Monday

First of all, I like the new pumpkin pie look for the blog. I've added a glossary - below and to the right. Wordpress is a much more flexible and robust blogging platform - wondering if there would be an objection to moving this blog to it?

I screwed up today. I thought since I did the squat workout Friday I should do the deadlift workout today. But I found that doing deadlifts the day after maxing on deadlifts is maybe not the best idea.

25 swings with 25# KB

Deadlifts
45 x 5 x 2; 135 x 3; 170 x 3, 185 x 1, 180 x 1, 175 x 1
I couldn't get 185 on the first try, but got it on the second. I thought I'd then just drop down to 180 and get 3, but could only get 1. Same story for 175. In retrospect, I should not have done deadlifts today, or if I did, maybe do 160, 170, 180?

OH Press
45 x 3; 55 x 3; 60 x 3; 65 x 3
Third rep at 65 was a push press.

Jumping pull ups 3 x 3

Abs: 25 bus drivers with 10 lb. medicine ball

Chris Monday

Why, oh why didn't I take a rest day instead?
Today's Crossfit WO was 5 rounds for time of:
25 inverted burpees (look it up)
25 pull ups
25 burpees

40+ minutes had passed by the time I had completed 3 rounds, so I called time.
I'm not sure if it's a good thing or bad thing when pull ups start becoming the easiest part of the WOD. Anyway, this was a killer.

Sunday WoW

Melanie PR with a 200# DL! Nice job Melanie!

For the workout - Sam and Chris attending.

5 Rounds of 

250#DLx5

5 Burpees

We didn't time it but did them one right after another. This was a taxing workout.

Later I did:

Clean and jerks 3x3 135, 165, 185

BUP 3x5 44,44,35

Rolling thunder grip - PRed 110lbs.

"Hammer" throws (minus the throw) with a towel looped through the 35# KB 19 each direction.

Grip telegraph thing 2x10 with 2lbs.

Karen Thursday - Saturday

Thursday I worked with a personal trainer, and she kicked my ass.

Friday was a rest day.

Today I tried 5 pull-ups in a row and only got 3.5.

Oh, and I am sad I am missing the highland games. I hope you guys are having big big fun.

Melanie: Friday

25 25#KB swings

Squats
2 x 5 x 45; 95 x 3; 100 x 3; 105 x 3
105 was hard but doable. Knew I wouldn't get 3 at 110 today.

Bench
75 x 3 x 3
Forgot to do warm up. These were hard, but spotter didn't need to assist me. Didn't attempt 80 today given how hard these felt.

Chins
3 x 3 displacing 68% of body weight

Abs
Incline sit ups with 25 lb. KB, 5 x 3
Hey, these were hard!

Chris Thursday

Since I'm "peaking" for the games this Saturday, worked primarly on some explosive lifts w/ moderate loads:

Power snatch 3 reps at 115

Squat cleans 3 x 3 at 135

DB bench 3 x 5 at 130 (total)

4 rounds of:

10 box jumps

10 ab wheel roll outs

Sam Wednesday

62# KB snatch and press - 3x5 each arm.

Squat 4x2x275

Melanie shatters expectations; deadlifts 180

NASHVILLE, Tenn.--In what is being called an historic day at Health+, intermediate weightlifter Melanie shattered coaches' and competitors' expectations and deadlifted 180 pounds for three reps.

"I just looked at the weight all stacked up there and thought to myself, 'Yes We Can,'" she said.

Melanie started off with her traditional 25 swing kettlebell warmup before moving on to deadlifts with 2 sets of 5 at 45 pounds and then 2 reps at 135. She then jumped up to 3 reps at 160, 170 and 175 each.

Showing the inexperience often discussed by her critics, Melanie then accidentally did another set of 3 at 175, forgetting to add five pounds for 180. Shrugging it off and keeping the cool demeanor she's exhibited in previous contests, she added the five and got her needed 3 reps.

"I have three words for Melanie," coach and husband Chris said. "Way to go."

"I'm not a bit surprised," Sam, the architect behind what many are calling the smartest campaign in history, said. "Melanie's worst enemy has always been Melanie. Once she had hope, and believed in change, she was easily able to reach her goal."

Others have their doubts.

"Melanie's feeling cocky right now, and it shows," champion weightlifter Mean Christine, sidelined due to a broken coccyx, said. "She's got a lot of heavy lifting ahead of her. The real work has just begun."

Melanie rounded out the workout with sets of 3 overhead presses at 45, 50, 55 and 60 pounds, 3 sets of 3 chinups displacing 78 percent of her weight, and 3 sets of 5 turkish get ups on each side using 10, 15 and 20 pound kettlebells.

Karen Wednesday

5 rounds of 10 reps
45 lb thrusters
pause/jump pull-ups (I jump up and hold for 2, then lower)
18 minutes.
Then I stole 2 almond joy bars out of Maddy's Halloween candy and ate them. I ate all the peanut butter cups yesterday.

Karen Tuesday

I call this workout "50's"
5 rounds of 10 each of
push-ups
sit-ups
back extensions
squats

plus four pull-ups, but I am still really sore from yesterday. Will do pause pull-ups soon.

Piece of ass

Well i broke my coccyx. Tailbone, ass, bum, derriere, badunkadunk. Apparently my massive cheeks would have worked as padding if i hadnt fallen directly on my spine. So this means: no squats, deadlift, Highgames participation, Crossfit workouts, etc for 4-6 weeks. I will weaken and perhaps many of you will then try to kill me. To prevent this, I decided that I should still be able to do bench, and possibly overhead press. So I will become a master at these so as not to succumb to any attacks from you weight-lifting hyenas. My Xmas goal is to bench 140 lbs. Tailbone or not. My current bench max is 102. My ass will rise again, triumphant.

Swinging it old school

After being forced to watch my kettlebell demonstration last Thursday for what she said was the third time, Ellen went home and made herself her own kettlebell, using a real live kettle and some weights. She's been swinging it ever since, and if she keeps it up is getting a real KB from Santa. Check it out!

Sam Monday

DL 225x5, 275x3, 325x3, 365x3, 392.5x3(2), 396.5x2(1)

      Just couldn't lock out that last one - spindly grip :(

TGU 62# KB 2 each side

Pause Chinups 2x5

BUP 35#KB 2x5 each side

Melanie: Monday

35#KB swings x 25
They've added a 35# KB to the collection at Health Plus. Still get odd looks when I'm swinging it.

Squats
45 x 5 x 2; 85 x 3; 90 x 3; 95 x 3; 100 x 3; 95 x 3; 105 x 2
The second set of 95 was a mistake - I forgot to put the weights on for 105 after taking the 2.5s off for 100! I got pinned at the bottom of the third rep on 105. PR.

Bench
45 x 5 x 2; 70 x 3; 75 x 3, 80 x 3
Needed spotter's help to get #3 on 80

Chins
4 displacing 68% bodyweight, 5 x 3 x 2 displacing 78% bodyweight

50 full sit ups

Chris Sunday/Monday

First of all, I'm sad to hear that Karen cannot make the First Annual Sore Corps Highland Games. On the bright side, note the word "annual." That means there will be another chance next year, not to mention the opportunity to join us in the next group event, whatever that may be.

Sunday - a few of the Sore Corps worked on throwing technique for the shot, Braemer stone, weight throw, and the hammer. A few of us ran 100m and then did farmer's walk to finish up.
In the PM, I did the Crossfit pull up WOD. After making it only to the end of the 11 min. mark (61 pull ups total), I realized there is a strategy for this type of WOD. Cullen was paying attention and while I was showering, managed to go 14 minutes. Hope he's sore as hell...

Today, I did "Michael" - Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

For the run, I subbed 4 minute on the elliptical trainer, as fast as I could go for 4 minutes.
The back ext./sit up part went a lot faster than the last time I did this WOD. Total time 22 minutes.

Karen Monday

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

My modification was that I just did one, two or three pulls ups. So the 4th minute I did one pull up, the 5th I did two, the 6th three, the 7th one, the 8th two, etc.

This lasted for 21 minutes. (Although in the last five minutes, my third pull-up was imaginary.)

And alas, I won't be able to attend the highland games. I really really want to.

Melanie: Saturday

Set out to run three miles - Ran about a mile and a half, walked for a while and then ran about 3/4 of a mile home.

Sam Saturday

Bench
225x2, 255x2, 275x2, 300x2, 320x1, 335x1

Close-grip speed bench with a pause
2x10x185

Squat
225x5, 250x5, 275x5, 300x1, 325x1
Starting to feel normal again

Pullups 2x5

Melanie: Friday

Deadlifts

45 x 5 x 2; 150 x 5; 155 x 5; 160 x 5

Hard, but doable.

OH Press 

45 x 5; 50 x 5 x 2; 50 x 3; 45 x 3

These were not happening today.

Squats

45 x 5 x 2; 90 x 3; 85 x 5 x 2

Didn't feel like I could get reps 4 & 5 with 90.

Chins

5 x 3 displacing 71% of my bodyweight

About 10 minutes of ab punishers

Chris Thursday

"Angie"

Complete for time:

100 pull ups

100 push ups

100 sit ups

100 squats

26 minutes.

The photo is for those who have their kilt but have not thought about it's possible use as part of a Halloween costume this week!

Sam Weds.

DL 225x5, 275x5, 325x2, 350x2, 370x2, 392.5x2

Push Jerk 135x2, 185x2, 205x1, 225x1 (fail)

     Just didn't have it this week. Couldn't drop under that last one.

KB BUP 35x2x5, 44x5

Power bombs with 62# KB 3 sets of 2 swings, 10 powerbombs, 2 swings

Powerbomb: http://www.kettlebellathleticsblog.com/?p=177

Melanie: Wednesday

30# KB swings x 30

Squat
45 x 5 x 2; 85 x 5 x 3
Work, but no struggle. Am going to try 90 next time.

Bench
45 x 5 x 2; 55 x 5; 60 x 5; 65 x 5 ; 70 x 5; 75 x 4
Struggled with the fourth rep on last set but got it, just barely and w/o assistance from my friendly spotter. Did not attempt fifth.

Chins
5 x 3 displacing 79% of body weight.
Will man up and displace less weight for at least one set next time.

50 full sit ups

Chris Wednesday

Crossfit WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Loads:
95-105-115-125-135 (fail)-125
115-125-125-125-125
125-125-135-135-135


Because there is no rack at the Uptown Y, I got the added fun of cleaning 15 reps too. Expect to be quite sore tomorrow.

Finished up with 20 KTEs, 20 decline sit-ups w/45lb., 20 Russian twists w/10 lb. med. ball and 20 pull-over sit ups w/ med. ball.

Chris Tuesday

Squat Cleans 1-1-1-1-1

135, 145, 155, 165, 175 (miss), 175 power clean

Then kickboxing class - worked mostly on refining parry and slip, and blocking low round kick.

Sam Monday

BUP with 35# KB 3x5 each arm.

Melanie: Monday

Deadlifts
45 x 5 x 2; 145 x 5; 150 x 5; 155 x 5

Overhead Press
45 x 5; 50 x 5 x 5 (failed on rep 4 of the last set)

Squat
45 x 5 x 2; 80 x 5 x 3

Chins
5 x 3 displacing all but 30lbs. of bodyweight

50 GH sit ups

WoW Sunday

Worked on snatch for a while.

Then...

Max reps Bench using bodyweight (Ladies - 65)

Max reps Squat with bodyweight (Ladies - 75)

Fill in your numbers:

Sam (207.5) Bench 21, Squat 36
Melanie Bench 16, Squat 20

Chris (175) Bench 15, Squat 30

Karen did 4 dead-hang pull ups in a row. 4 is close to 5.

Chris Friday

Wanted to work on OH stuff today, but tweaked my stupid L shoulder last night trying to rearrange car seats. So, went for DLs today.

135x8, 225x6, 275x3, 315x1, 335x1, 335x1 (PR!)
then 2 sets of snatch grip DL 185x2

Then did 4 rounds of:
400 m row on C2
20 knees to elbows

Melanie: Friday

30# KB swings x 30

(reps x sets)
Deadlifts
135 x 5 x 2; 175 x 2; 170 x 3; 165 x 3; 160 x 3

Overhead Press
45 x 5 x 2; 65 x 5; 60 x 3; 55 x 3; 45 x 5

Squats
65 x 5; 85 x 3; system failure

No energy or strength today - gave up during squats and left.

Sam Friday

Bench
225x2, 275x2, 300x2, 310x2, 320x1, 330x1, 340x1 (Fail)
Not too bad. Left front deltoid has been tight and hurty recently so hopefully next time I'll hit that last one.

Squat
225x5, 245x5, 275x5
Cut this one off way early. Probably a big mistake doing snatches and OH Squat last night. My back was already fatigued going in and my knees hurt (I may have to reset OHS or stop doing it). Every set hurt and felt weird so I called it a day. Although the funny thing was the last set felt the best out of all (same with bench, my shoulder hurt and I felt wobbly on the early ones, by the time I hit 300 it was better)

Christine Thursday

Bench
5x5 65, 70, 75, 80, 82.5

Squat
95x2, 115x2, 135x2, 150x1 (Fail), 150x1
Totally tricked her! She failed on the 150 "because it was too heavy", actually it was because she dawdled at the bottom so I told her I'd lighten it up and she could do it again. She did it. I'm a jerk.

Sam Thursday

KB snatch w/ 62# 25 each arm, 5/minute each arm on the minute.

Probably do some random stuff later.

Random stuff later was OH squat.
95x3, 115x2, 135x1, 145x1, 95x5

Randy, Tuesday climbing and Wednesday bowling

They're taking down some of the bouldering climbs in preparation for a competition they're holding this weekend, but I've got R2 burned into my memory by now and did that a bunch of times, along with Rlite (which was still up and marked). Also did some climbs beforehand -- a bit of rest had my arms feeling pretty fresh, so I did a 5.10a that I struggled on before, along with some 5.8s and a 5.9 I really like. Failed on two other 5.10a climbs later on though, along with a 5.8.

Also, a new personal best in my Wednesday pseudosport. Bowling league started up for me a few weeks ago, and today I finished the 3 game series tonight with a new game best of 214 and a new series best of 544 (178, 214, 152). My previous high was 199, so it was nice to finally break that 200 barrier.

Melanie: Wednesday

This color = warm ups
Everything is weight x reps x sets

30# KB swings x 25

Squats
65 x 5; 75 x 5; 85 x 5 x 3

Bench
45 x 5 x 2; 55 x 5; 60 x 5; 65 x 5 x 2; 70 x 5

Chins
5 displacing 95 lbs of bodyweight
5 x 2 displacing 110 lbs of bodyweight

10 minutes of various ab punishers

I was at my 'edge' as that edge stood today. Used a friendly spotter for the last set of bench.

Workout brought to you by CrishDome Productions

Chris Wednesday

Crossfit WOD called for 5K run. I subbed 30 min. hard ride on the stationary bike.
Tried to maintain HR between 135 and 140, which I think is around 80% of my max heart rate according to those heart rate tables.

Oh yeah, I forgot to log 1 hour kickboxing class yesterday afternoon. Took Connor with me. The boy would be scary if he put a little time in.

Chris Tuesday

10 rounds for time:

12 Burpees
12 Pull ups

Wasn't feeling it. It was early (9 AM), and Connor was frying hash browns, the smell of which did not help my constitution. Burpees were really the rate-limiting step. Time was 31 min. I will aim for sub 20 min. next time.

Melanie: Tuesday

Track class.

8 rounds of run 200m, jog / walk 200m
400m cool down

I ran the 200s at right about 50 seconds each. Was challenging but not soul crushing, and now I know what an 8 minute mile pace feels like. Was very pleased after, as I was feeling kind of crappy this morning and had to psyche myself up to go to this class.

FY MS

Karen Tuesday

Puppies:
Ten rounds for time of:
5 Burpees
5 Pull-ups (beginner or assisted okay)

14 minutes

Plus 10 sun salutations and some yoga poses.

Christine Monday

DL 135x5, 185x2, 205x1, 225x1(fail), 215x1

OHP 65x2, 75x2, 85x1

Band assisted chins 2x3

Sam Tuesday

Good Mornings
5x5 135, 155, 175, 185, 195

Jerk
5x2 135, 155, 185, 205, 225(1)
Much better on the 225, last time it was a push press, this time it was a jerk.

Chins 2x8

K-ron Thursday-Monday

Thursday I had a personal trainer, and she worked me on pull ups so much that my biceps were sore for 2 days.
Friday-Sunday I was totally slack.
Today I did 10 negative pull-ups in a row. I am really working toward my Thanksgiving goal of 5 dead-hang pulls ups in a row. From now on, I will at least do 10 negative pull-ups a day. I might work harder on pull-ups, but I will at least do that.
then
Puppies:
Complete as many rounds as possible 20 minutes of:
45 pound Thruster, 5 reps (My first rep was 65#, second was 55#, third-fifth 45#)
45 pound Hang Powercleans, 7 reps (I couldn't do this at all with 65#, so my first rep was with 55# the rest was 45#)
45 pound Sumo Deadlift High-pull, 10 reps (first rep 55#, rest 45#)

I was able to do 5 rounds in 20 minutes.

Melanie: Monday

Warm up: 30# KB swings x 50

Deadlifts
135 x 5; 145 x 5; 155 x 5; 165 x 4; 170 x 2
I intended to do 5 reps of each weight, but failed.

Bench
65 x 5 x 3; 55 x 5 x 2

Finished with about 10 minutes of various ab punishing exercises.

I felt quite wiped at the end of this workout. Sometimes (often, usually?) I feel like I have no idea what the hell I'm doing, and just lift what I feel like working on that day, with the overall goal of just getting stronger and more fit. Is this too willy nilly?

Chris Monday

Crossfit main site WO:

Complete as many rounds as possible of the following in 20 min.:
95 lb. Thrusters x5
95 lb. Hang cleans x7
95 lb. Sumo DL high pulls x10

Absolutely nothing fun about this one. I completed 6 rounds with a couple of minutes left on the clock. Decided no point in starting a round I wouldn't be able to finish, right?!

Sunday Sore Corps WO

1. Run 1/2 mile
2. Balance beam hops (forward roll on landing optional) 3x10
Lateral hops 3x10
One-foot lateral hops 3x5 each foot
3. Burpees 3x10
Rope ladder climb x5
4. Sandbag clean and squat 3x5
Stone/sandbag one arm press 3x5 each arm

Randy, Friday climbing

Forgot to post this earlier -- a few extra fails this week on a couple of climbs, but finished a tough 5.8, a 5.9, and the short 5.10a again. Also had some good bouldering, with boulders R2-R8 and Rlite.

Sam Saturday

Bench 4x4 235, 260, 280, 300
20-rep squat wo 230x20

Christine Saturday

Bench 65x2, 85x2, 95x2, 100x1, 102.5x1
Squat 65x2, 85x2, 95x2, 115x2, 135x1, 145x1

Melanie: Thursday

Went to the Health+ running class at the track for the first time. Seems to be mostly a group of hard core runners--some of the guys were running under 5 min. miles. I got there in the middle of a 200-400-800-1600-1600-800-400-200 ladder. I started as they were on the second 1600. The teacher told me to keep up with the slowest girl. I was able to keep just behind her and finished at 8:30. A few minutes rest and then into the 800 at the same pace. I pooped out and stopped after one lap. The teacher told me what we'd work on if I decide to come back.

The class meets twice a week. I might go back, I'm not sure. If I do, I have to get over my mental issues with running on the track (I hate seeing it all laid out there ahead of me).

Melanie: Wednesday - Ain't too proud to (displace all of my bodyweight)

30# KB swings x 25

Then this workout I found on the CF Kids site:

2 sets of:
20 side to side hops over small barrier
20 sit ups

Squats
20-18-16-14-12-10-8-6-4-2
Pull ups
2-4-6-8-10-12-14-16-18-20
(Alternating between the two)

Of note:
1. They have kettlebells now at HealthPlus! They bought them in pairs and the max weight is 30. The handles are oddly narrow and skinny. I had put a note in the suggestion box that they buy some just a few weeks ago. Feeling slightly drunk with my own power.

2. Those side-to-side jumps were unexpectedly hard and spazzmodic. My pants were falling down so I had to hold them up while I did them, increasing the spazz factor.

3. All of those pull ups sucked! I started out displacing all but 30# for a few sets, then all but 15#, then all my damn weight on the last set. Still had to break the sets down. My arms are completely toast now.

Karen Wednesday

50 dead-hang pull ups over the course of an hour.

Sets of 3 then 2 then one.

I rotated pull-ups with dishes, because my dishwasher is broken.

Chris Wednesday

Did the same WO as Mel did yesterday (see post below), but with 135 lb., and did the sit ups on 45 deg. decline sit up bench.

This was pretty dang hard. On the plus side, my form on the squat cleans actually improved toward the end of the WO. I did not time it, but would guess somewhere between 15 and 20 minutes. Expect significantly sore quads tomorrow.

Randy, Tuesday climbing

Quick trip today because Steph and my friend John couldn't make it on Monday and wanted to go.

Climbs done: 5.7, 5.8-, 5.8, 5.9, 5.10a
Climbs failed: 5.10a (Steph showed us both up and did this one though!)

Boulder done: R2 x 2

Lots of sore muscles and joints after this one, so probably some rest is in order.

Melanie: Tuesday

Did today's CF workout, substituting 45# for 135# on the squat cleans.

Squat clean x 10
GH sit ups x 50
Squat clean x 8
GH sit ups x 40
Squat clean x 6
GH sit ups x 30
Squat clean x 4
GH sit ups x 20
Squat clean x 2
GH sit ups x 10

Approx. 11 minutes. Eleven minutes of fun.

For clarity on the GH sit ups since I do these a lot - we don't have a real glute ham bench at HealthPlus so I don't do these with straight legs. We have a 45 degree Roman Chair. And I don't dip way down low with my shoulders - I do the version shown second in this video, where my torso is horizontal or a bit below: http://www.youtube.com/watch?v=BnQB_jr2T-c.

Randy, Monday climbing

Mel reminded me this weekend that I had been neglecting the blog lately, so I figured I should start posting again! Since I'm mostly climbing nowadays, I'll keep track of that on here.

Climb Nashville uses the Yosemite Decimal System of climb grading, which covers everything from Class 1 (basically walking up a slope) to Class 5 (what most people think of when they think of rock climbing). Strangely enough, this system is structured in such a way that pretty much all the climbs you do range from 5.6-5.12, with subdivisions into a, b, c, etc. once you hit 5.10 and +/- thrown in here and there.

Climbs finished today: 5.6+, 5.7 x 2, 5.7, 5.7, 5.8, 5.8+, 5.9, 5.10a
Climbs failed: 5.8- (one of my nemeses), 5.10a

Overall not bad for me! The 5.10a I've been doing is a nice, short one. It has some tough grips on it, but it's over fast.


I've also been working on bouldering (shorter climbs without a rope). I'm not sure what system they use, but the R climbs are the easiest and are what I stick to now. I've been helping some of the folks I go with to try to finish R2, so I did that one a lot.

Boulders finished: R2 x many, R3, R5, R7, Rlite
Boulders failed: R4, R10, R14


Finished up with 20 weighted situps, 10 dips, 5 chins, and 20 35#db flyes.

Chris Monday

Recovery WO

Intervals on stationary bike 8x 30 sec. sprint, 30 sec. easy spin

5 rounds of:
5 60lb DB bench press
5 pull ups
5 dips
10 incline sit ups w/ 8 lb. medicine ball overhead

All reps were slow and strict. No kipping. No rest other than walking from one station to the next and one trip to the water fountain.

I'll have my milk now please.

Melanie: Monday - More Deadlifts!

50 GH sit ups
50 GH extensions
50 twists in boat pose with 7# weight
15 bicycles
25 side crunches on balance ball (50 total)

Did the ab stuff while waiting for squat rack to be free. Wasn't sure if I was going to get to lift at all since gym was crowded so was making up a metcon Plan B workout. But then rack became available so...

Did today's CrossFit workout - deadlifts.
135 x 3, 155 x 3, 165 x 3, 170 x 3 x 2

My grip starts to go at the end of the third rep of 170 on the DLs - I tried the hook grip but don't have a feel for it yet.

WoW Sunday

10 Rounds of

Deadlift x10

Pushups x10

Then some of us threw the shotput, did some grip stuff, and worked on our jerk.

I noticed I didn't post Christine's workout for Thursday.

So, she did...stuff.

She did DL and OHP.

Melanie: Saturday

Jogged 2 miles, walked 1 mile
25# KB swings, 50 x 2
10 push ups

Chris Friday

Today's Crossfit WO was "Mr. Joshua" - in memory of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I subbed
5 floors of stairs (down and back up) for the run
Incline sit-up board for the GHD
225 lb. deadlift

This was not fun in any respect. Took 31 minutes.

Chris Thursday

5 rounds for time:

15 - split cleans with 40 lb DBs
21 - pull ups

Time right at 30 minutes.

Christine Wednesday

3 Turkish get-ups each side; 15 lbs
3 sets of 10 swings with 62#kb
Cleaned the damn house

Total pussy workout but it was an off-day.

Melanie: Wednesday

Overhead press
45 x 10, 55 x 5 x 2

Squat
55 x 5, 65 x 5, 75 x 5, 85 x 5, 95 x 3

Hang cleans
45 x 5, 55 x 5, 65 x 5 (failed on No. 5)

50 walking lunges (total)

All good. Wary of wearing myself out, so didn't.

Sam Wednesday

DL 235x5, 275x5, 300x5

OHP - 135x3, 155x3, 175x3, 185x3

      A little fatigued from bench...12 hours ago!

20-rep squat 220x20

      Wiped me out

One-handed Rolling Thunder DL 90x1 each side, 100x1 each side, 110 each side (fail)

      I'll show you guys this one later

Sam Tuesday

Bench 225x5, 250x5, 275x5, 300x3

     Just can't get that next rep on the last set

Chins x10, pause chins x4

     Yes! New Year's resolution achieved early.

Dips x25

     Then Mike did 26.

6:30am again tomorrrow - ugh

Good Night!

Melanie: Tuesday

Benchpress
65 x 6, 75 x 4, 80 x 2, 85 x 1, 85 x 1 (fail)

Deadlift
135 x 6, 155 x 4, 165 x 2, 170 x 1

Snatch balance
45 x 3 (these were ugly, non-locked out, and not full squats)

50 GH sit ups
50 GH back extensions

The failure on the bench was a true failure. I got stuck halfway up and then got pinned with the bar on my chest, and for once there was no one else in the weight area. I flagged down a girl who was walking over to the treadmills. "What do you want me to do?" she asked, looking around like she really wanted nothing to do with this. I asked her to pull the weights off of one end of the bar. "Well, what do you want me to do with them then?" The bar ended up tipping over and crashing on the floor. I'm guessing there are better ways of handling this situation in the future?

K-ron's one-mile run

I hate running. I did my very very best.

Drum roll please:

one mile: 11 minutes 31 seconds.

I really ran as hard as I could.

I hate running.

Thanksgiving Goals

7 weeks to Thanksgiving - the start of the season when we all get fat. So let's set a goal or two to try and meet by Thanksgiving. We'll post them all in one post and work our butts off to meet them. Since we're all super-hard core athletes, let's avoid the typical "Oh, I'm going to lose 12 lbs." or "My goal is to fit into my skinny jeans" crap that passes for valid goals to mere mortals.

Christine Monday

Bench 45x5, 65x5, 75x5, 80x5

Squat 45x5, 65x5, 75x5, 85x5, 95x5

Christine has caught the Moran disease - "Oh, I didn't vomit and can still walk - I mustn't have worked out hard enough."

After she was all showerd up she kept referring to tonight as "Active Recovery"

Melanie: Monday

Let's try this again. Run one mile for time.

8:23!!!!

For people who run, or are my stepchildren, this still seems quite slow. For me, it's the single most exciting thing I've accomplished since I started this whole Crossfit thing. Differences from the failure yesterday: I learned from yesterday's failure not to sprint at the beginning, I focused on taking more steps not longer strides (thanks Pose Running), and I had enough energy to kick it a bit the last two blocks. (Karen, I listened to your mix again. The first line couldn't be more fitting: 'reluctantly crouched at the starting line...')

The original plan for today's workout was to do this then come home and do some strength stuff, but I'm so pleased with myself I'm taking the rest of the night off.

K-ron

I am thinking about coming to the highland games. Is there anything I can do to train from here?
I just figured from Melanie's post that I should work on running one mile.

Thursday - Personal Trainer Baby

Friday - Nothing but sore biceps

Saturday - Nothing

Sunday - 5 rounds of
5 pull-ups
10 push ups
15 sit ups
20 squats

Today:
Puppies:
Three rounds for time of:
65 pound Deadlift, 15 reps
65 pound Hang power clean, 12 reps
65 pound Front Squat, 9 reps
65 pound Push Jerk, 6 reps

I wish the workouts that I do from the crossfit website were called something mightier than puppies. I mean really, a 65# push jerk is hard.

Melanie: Sunday

Some light Thai boxing drills with Chris

Run one mile for time

25# KB swings, 2 x 50

25 air squats

50 sit ups with feet trapped

Only interesting thing today, other than the fun of the Thai boxing and trying to transform my pretty karate kicks into effective and more useful Thai kicks, was the run. I've been working almost exclusively on improving my time on the 3-mile, but wanted to see how fast I could run 1 mile, particularly since this is on the agenda for the Highland Games. Here's how it went down:

Put on iPod. Queue up Karen's workout mix which starts off with "The Distance" by Cake. Hit start on my timer and take off sprinting. Feeling elated, joyful, thrilled with life, fast. Thinking "when I get home I need to call Karen and tell her I sprinted a mile listening to her workout mix and life is awesome!!" So all of those thoughts took about 40 seconds. At about 1:14, which I'm guessing was about 1/4 mile, I'm dying and need to stop running. Walk for about a block start running again. Run run run reach .5 mile point turn around and try to see timer on iPod, it's 4:40 or so and mess it up accidentally stop it. Start running back as fast as possible. Stop after a few blocks and start walking again. Man up and run the rest of the way home. Realize I need to learn officially how to run. Chris suggests running 440s at the track so I know what my target pace feels like.

Christine Friday

DL - 160x6, 180x4, 200x2, 215x1, 225x1 (Fail)

     215 flew up so we tried 225, just couldn't lock it out

Band assisted chinups 2x3

Knee raises 3x10

Chris Friday

Power clean singles:
135, 155, 175, 185

Then, a circuit of as many rounds in 20 minutes as possible of the following:
8 pull-ups
8 dips
8 swings w/55lb DB

I got derailed around 5 rounds in when some guy was doing sets of assisted pull-ups and dips. I did pull-ups on the Smith machine (I guess it's good for something...) and subbed 15 push ups. But, this messed me up and I lost count. I figure I completed around 15 rounds. Pull-ups were the hardest part, and was no longer able to get 8 in a row after about half way through. And, DBs kind of suck for swings. You really cannot get that pendulum between the legs feel, so it was more like just heaving from a half-squat.

Christine Thursday

Bench 65x6, 85x4, 95x2, 100x1

     Yay!

20 Rep Squat 82.5x20

Melanie: Thursday

Yoga at HealthPlus where we worked on this pose. Elusive, to say the least.

Sam Thursday

6:30 got here way too soon.

Power Clean 135x3. 185x3. 195x2
Snatch Grip DL 185x5, 235x5, 275x1, 285x1 (fail)
Just couldn't lock that last one out

Rack holds with 285, then 300
2 overhands, one mixed grip each variation

Pause chinups 2x5

Sam Wednsday

Bench 225x5, 260x5, 275x5, 300x3, 306.5x2, 185x15

Not too shabby. I switched my grip up somewhat so I'm happy with that performance.

20 rep squat wo 210x20

Mike said 3 of these were about parallel, the rest were below. Pretty tough.

Due to a weird week our next workout is 6:30am tomorrow. Yikes!

Chris Wednesday

Back squat 5x5
loads = 135, 225, 255, 255,255
A little scared of going all the way down on the last sets after 4 days with a gimpy back, but went pretty close to parallel. No back problems.

Push press 5x5
loads = 95, 115, 125, 135, 145 (could only get 3 reps)

Knees to elbows 4 sets of 10

Chris Tuesday

Kickboxing - warmed up with 5 rounds of 1 min. jump rope, 1 min. 12 lb. medicine ball throws (chest pass, side arm, overhead for distance)

Worked jab as defense/distancing tool for 3 rounds each

Light spar 10 min.

Clinch drill for about 8 minutes

PM - practiced shot put about 20 min.

12 lb. shot, approx. 20 throws per side

I'm bone sore as I write this, and can only attribute it to the throws. Didn't feel like I was working that hard, but feel it today.

Melanie: Tuesday

20 squat workout with 70#

Chris Monday

Back still a little tweeked, so no whole body exercises today.

Bench press - 135x10, 155x10, 155x9, 155x7

Tabata on stationary bike

Some crunches and stretch

Back feels better after the WO. My apologies to anyone that had to be around me and my grumpy back this weekend.

SUNDAY GROUP WO

3 Rounds of:

20 box jumps
*
2x20' rope climb or 20 jumping pull-ups
*
TGUs - 5/side
*
Sled drag - 45lb. load up and down driveway 2x
*
Sledge hammer - 10 R handed, 10 L handed

* Do 10/5 (guys/gals) push ups and 10 full sit ups between each exercise

Melanie: Saturday

Ran 3 miles
Time: 29:40
PR!

Melanie: Friday

One arm 25# kb swings x 50

Rode my bike to work

Will presumably ride my bike home

Sam Thursday

Bench 225x5, 250x5, 275x5, 300x1, 185x12
Another crap-fest but at least this time I have an explanation. Stupid Sam did heavy OHP 2 days ago and TGUs and heavy swings last night. Even in the warmup sets I said to myself "Self, this is not going to go well"

Squat 200x20
Mike comment after this set "Wow, I haven't heard you grunt in a while"

Christine Thursday

DL 145x6, 165x4, 185x2, 205x1 (fail), 205x1
Another PR. Mike called her on a non-lockout on the 1st 205 attempt so she spited up and "showed him what a lockout was" - we explained to her that while holding heavy weights it's not good to look to the side and talk smack.

OHP 65x4, 75x2, 85x1, 90x1 (fail)
Almost! I helped her through the sticking point 1/2way up

Knee raises 2x10

Melanie: Thursday

Yoga class at HealthPlus.

Taking the 'rest day' concept to a new level, I fell asleep during savasana.

Hello Mr. Quadriceps!

Technique WO

Clean & jerk - 135x2, 155x1, 165x1, 165x1, 165x1

Squat cleans - 135x3x3

Work set

Back squat - 45 lb (bar only) x 100 reps

This was no fun at all. Thought about quitting at 50, but realized that would be letting my Sore Corps teamies down.

Extras

Shrugs - 1 set 225x5

Static barbell hold - 315x30 sec., 365x20 sec.

Karen's Wednesday and Thursday

Yesterday I climbed at the climbing gym, and today I worked out with a personal trainer. My right side is a lot stronger than my left side.

Sam Weds.

TGU 62# KB 3 each side squat-style
- squat style are certainly not my favorite anymore

Two armed KB swings 2x10x97
One armed KB swings 2x5x97 (each side)

Melanie: Wednesday

Bench press
55 x 6, 65 x 4, 70 x 2, 75 x 1, 80 x 1

Deadlift
150 x 6, 160 x 4, 175 x 1, 175 x 1 (fail)

Squats
Meant to do 70 x 20 but... couldn't!
70 x 6, 65 x 14 with lots of breaks in that 14

Not sure why I felt weak today on both deadlift and squats, but IDRGAS. Just glad to be lifting something. And pleased with the bench press.

Chris Wednesday

Thought I'd better get some OH squat and bench in before "work your weakness month" is over.

OH squat - 45x8, 65x8, 85x5, 45x8 (going xtra deep)
worked some snatch balance into each OH squat set

Bench press - 135x5, 155x5, 175x5, 185x3, 185x3

Towel pull-ups - 10, 9, 9, 8 reps (had to drop and re-grip for the last 2 or 3 reps in each set)

Finished up with 2 sets of 20 Russian twists in incline sit up board (~45 deg.) w/8lb. medicine ball, and 2 sets of 20 sit ups on the same board w/45lb. plate.

Chris Tuesday

Lunch time Kickboxing class
2 rounds of the following:
50 full sit-ups (feet not anchored)
wall ball w/ 8lb. ball
push-ups
kick/punch heavy bag
- The person doing the sit-ups was the timer. Once 50 reps completed, move to the next station. 2 rounds took between 15 and 20 minutes, so averaged about 2 minutes at each station.
Balance of class time spent on drills defending punches from the bottom of mounted position.

PM at the Crish Muscle Box
Practiced throwing technique w/ Christine, Sam and Mike for hammer throw, weight for distance and Braemer stone. Then was cajoled into deadlifts - 135x8, 225x5, 275x5, 315x4

Sam Tuesday

DL 275x2, 315x2, 345x2, 365x1 (Fail), 365x1, 385x1 (Fail)
DLs have been sucking the past 2 weeks or so. I'm regressing!
It's my girlish grip. I start pulling and it comes right of the ground and starts sliding right out of my left hand.

OHP - 135x3, 185x3, 205x1
Whatever.

Pause Chinups (pause at the top) 2x5 alternated with 2x10 hanging leg raises

Towel swings with the 62# KB 3x10
Guess I'd better work on my grip.

Christine Tuesday

Bench
65x2, 75x2, 85x2, 100x1 (Fail), 95x1
Close on the 100.

20-rep squat 80lbs.

Around the World with the Sore Corps?

It occurred to Fiona and I as we were discussing the wife carrying contest and the highland games with a group of innocent civilians recently that we've inadvertently begun an international athletic event series. First Finland, next Scotland. Ideas for countries whose athletic traditions we can pillage, celebrate and bastardize next?

Scottish Highland Games: Save the Date

It's on for 1 p.m. Nov. 8. Location TBD.
More info. here.

Highland games Training?

May I make a suggestion? I think Sam & Chris should add 1 or 2 excercises that approximate particular HG events into the Saturday SC WO. That would allow most people toknow most of the events b4 showing up for the big day? I think that would make it even more fun and competitive

Not sure how this could be done, but maybe 5 sets of 1 for weight throw, increasing weight each time. u could teach form, then have blocks of people fire of a practice one.

Lifting Barmer stone 10X

Stuff like that.

My $0.02
_M_

Karen Tuesday

Puppies:
For time 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups (box push ups okay)
With an Olympic bar holding only one plate (men use 45 pound bar, women use 25 pound bar), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24”

Then 100 KB (25#) swings in response to discovery of 4# KB.

Melanie: Monday and Tuesday

Monday: Active recovery day!
25# KB swings 2 x 50

Tuesday
Clean and press ladder to 5 with 25# KB, 2 rungs
10 floor presses with 25# KB
On both exercises, my left side is much weaker than my right. Had to push press from 3 on the left on the first rung and almost all of them on the second rung.
100 25# KB swings

Article in this morning's Tennessean on ladies and kettlebells... not bad but of course talk of women's concerns about getting 'bulky' and includes the kettlenettics chick! See for yourself.

No!

Kettlebells + dance? Oh no you di'int.

http://buykettlenetics.com/?source=google&custom=kettlebell%20exercise

Karen Sunday and Monday

I went climbing on Sunday and led a climb that really scares me, and that I have backed off of in the past. The climb was easy (5.7) but it has a really big overhang and it is really exposed. Ahhh Zoo View.

Today I did this:
Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Christine Sunday

DL 155x4, 165x2, 175x1, 185x1, 200x1
OH Press 75x4, 80x2, 85x1
Band-assisted pullups 5 underhand 3 overhand

Sore Corps Sunday

Windmills 2x5

KB Clean and press 2 ladders to 5

Squat 1x20

Farmer's walks with Chris' new implements

Sam Saturday

GTG pullups/chinups (I alternated sets)
10x3

Melanie: Friday

"Grace"
30 clean and jerks with 55# (10, 10, 5, 5)
Time: 8:23

Squats
75# x 20 (1 x 10, 2 x 5)

Chris Friday

This was mostly a technique WO for me.

After about a 10 min. warm up,
Burgener warm up
Power snatch - a few each at 75, 95, and 115 lb.
Snatch balance - about 6 at 65lb. and maybe 5 at 75@

Farmers walks: 2 sets of approx. 50 yds. w/2x100lb. DBs
(still feeling these an hour later....ugh)

Ab work: Russian twist/sit ups on slant board w/ 25 lb. plate, some full sit-ups w/ feet anchored, and one set of KTE

Sam Thursday

First workout in Captain Crish's Muscle Box. Worked out pretty well.

Bench 225x5, 250x5, 275x5, 300x3
Squat 185x20

I dare anyone to drink what I drank last night (not to mention those damn cigarettes) and try the 20 rep squat workout. I double dog dare you!

Melanie: Thursday

Went to yoga at HealthPlus. This particular class is kind of challenging, and I hadn't been to any yoga class of any sort in about three months. Lots of plank and a couple of other cuckoo poses I hadn't done before. I definitely noticed I was much stronger and had more endurance than I used to... Wait for it.... Namaste, CrossFit!

Chris Thursday

Today's WO - "Grace" - 30 reps of 135 lb. clean & jerk for time

(for Sam) - I broke the reps up starting w/ 5s then to 4s, and 3s for the last 10.

Being the first time trying this WO, I wasn't really trying to rock the time. Took me about 8 1/2 minutes to complete.

Finished with 3 rounds of:

10 TGUs (5/side) w/25 lb. DB

10 box jumps onto a 24" bench

Christine Wednesday

After a few glasses of wine

Bench Press - 65x6, 75x4, 85x2, 95x1
Squat 77.5x19
Yes! She attempted #20 but got pinned. I'm so proud.

Melanie: Wednesday

Ran 3 miles.
33:43

Not quite a Tartan

...but thought the change in colors might generate some excitement for the upcoming Sore Corps Highland Games.

(no one fessed up to changing the colors to the official Chinese Red Army Vehicle Interior Color Scheme yesterday)

Christine Tuesday

C+P ladders to 5 20# KB, 2 rungs
(I think the rungs should be the "rep" part (5) and the ladders the number of "sets" (2) but that's the way they do it - stupid commies)

62# KB swing 2x10

Sam Tuesday P.M.

62# KB C+P ladder to 5

Pullups 3x3

97# KB swings 2x10

150# Sandbag shoulder and squat 2x1 each side
These sucked. This is the worst thing we've made so far. I had to lift it continental-style; lifting it to my hips/abdomen and then taking it to the shoulder. Plus it's coarse cloth so I'm a little abraded.

Melanie: Tuesday

I let Chris and Sam suggest my workout today, and did a combination of their ideas. "Thanks" guys. I developed a splitting headache in the middle of it and thought I might be having an aneurysm. (I'm editing this post from yesterday - I did the correct number of reps, not too few as I thought when posted yesterday).

Lil' Fran
Thrusters with 45#, Pull ups displacing all but 15# of body weight
21 thrusters
21 pull ups
12 thrusters
12 pull ups
9 thrusters
9 pull ups
Time: 9:30

Bench press
65 x 6; 65 x 4; 70 x 2; 75 x 1