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.