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