Chris Wednesday

C&J practice - worked up to a single at 177. I loves me some bumpers and Oly platform!
Metcon = 4 rounds of the following:
5x 135lb front squat
10x KTEs
1x approx. 50' farmers walk w/ 100lb. DBs
10x 30" box jumps
Wound up taking a trip to the water fountain after rounds 2 and 3 (less embarassing that standing at the squat rack heaving and moaning for a minute).

Sam and Mike Monday

Mike push press doubles

155, 165, 175, 185, 195 (1)

Sam behind the neck press

3x5@ 155, 165, 175 (4)

Melanie: Monday

25# KB swings x 50
10# KB BUP x 3 x 5 each arm
30 minutes on treadmill

Chris - through the weekend & Monday

Wednesday - FS, worked up to 3 singles at 215. Clean pulls - worked up to 3x3 at 245. Press 5-5-5 at 95, 105, 115 (4).
Thursday - 5 rounds of the following: 100 jump rope turns, 10 pull ups, 10 sit ups.
Friday - some shoulder mobility work followed by TB curls, worked up to triple at 115lb. (cheat), lying TB tricep ext. 3 failed attempts at 115lb (from floor).
Saturday - Sled pulls! About 50 yds: 2x sprint forward w/ handles, pull backwards same distance; 2x pull by handles w/ hands btwn. legs; 4x sprint w/ hip belt.
Sunday - C&J 185lb (PR), PC 190 (PR)
Monday - power snatch, triples up to 115lb., 2 singles at 125. Box squat 3x5 at 225lb. Clean from low hang 3-3-3 at 115, 125, 135. Dip/pull up: 3x10. Decline sit up x50.

Melanie: Sunday

25# KB swings x 4 x 25
45# squat x 2 x 10
75# squat x 5
65# squat x 5
1 mile walk

Sam Christmas!

Scavenger hunt!

Deficit Snatch DL

3x5@185

TB rack pulls

2x5@225

Bradford press

2x12@95

Commando pullups

2x4

Dips

2x10

Sam Weds.

Squat 3x10@250

Behind the neck pullups 3x3

dips 2x10

Lateral raise 2x10@26

Chris Sat - Mon.

Saturday - 15 x ~60m hill sprints, walk back down for recovery.
Sunday - Squat and DL at Sam's.
Monday - C&J work up to 3 singles at 165. Followed w/ DB press - 15 at 35lb, 10 at 40 lb., 8 at 45lb. Cable push down/curl 3x20.

Chris Thursday

Thick bar press - 3x5 at 110, then 3x5 s l o w l y at 95.
5 rounds of the following: 100 jump rope turns, 10 pull ups. Wound up kipping the last 2 rounds due to fatigue. This morning my elbow told me that was a mistake.

Chris Wednesday

Practiced C&J - triples up to 155lb.
Squat - high bar position, sets of 5 at 135, 185, 225. Final set of 10 at 225 w/ low bar.
Shrugs - 3x10 at 185
Decline sit up/roman chair back ext. - 10 rounds of 10 each

Sam Tuesday

3 Ladders 3, 2, 1 - KB C+P/Pullup

Sam and Mike Monday

Mike

Press waveload: 135, 155, 125, 145, 165, 150, 170, 190 (1), 175

Some squats with 135

Some pullups

Sam

Behind the neck press 5's at 135, 155, 165, 175 (3)

Squat 1x30@225

Melanie: Saturday

Walk 3 miles.

Chris Sunday & Monday

Sunday - 21, 15, and 9 reps of the couplet 95lb. thrusters/pull ups. Was careful to slow descent on PUs to protect elbow. This slowed me down, but didn't make it any less miserable. I think time was 9:25. For reference, Jason's time = 5:32.

Monday
PCs - fives at 135, 155, 165, 170 (3 - missed rep 4 and stopped)
Clean pulls - threes at 170, 185, 205, 215
Weighted dips - fives at 45, 55, 65, 75 (4 + 2 negatives)

Sam Saturday

DL singles 425, 455, 485 (PR)

TGUs 5/arm@62 (switch every rep)

One hand KB swings 15/hand in sets of 5

Melanie: Thursday

Press: 45# x 3 x 5
Overhead Squat: 45# x 3 x 5
Good Mornings: 45# x 3 x 5
Walk on treadmill for 20 minutes

Chris Thursday

Press - singles up to 135, then 2 misses at 145.

Metcon - 3 rounds of the following: 5 x powerclean and front squat, 10 x 36" box jump, 12 x KTE. This was about 7 minutes of misery.

Chris Tuesday

DL - singles up to 405 (PR, with some left in the tank)
Cable flyes (a little chest work w/o engaging the old supraspinatus) -4 sets of btwn. 20 and 12 reps.
DB bent over rows 3x 8 at 55, 85, 85
Deline sit ups - set of 100 (yeah, there was plenty of pausing, but did not get off the board)

Melanie: Monday

4 rounds of:

25# KB swings x 25

25# KB goblet squats x 10

Sam Sunday

DL singles @ 385, 435, 455, 465, 475 (PR)

TB press 10@126, 10@136, 8@136

TB curl 2x10@76

Sore Corps Sunday

Plan was for PC, pushup, sprint circuit, but my shoulder said "no" to pushups, so we went with: 5 PC + 50 yard sprint, pick number of rounds between 5 and 10. Jason and I did 10 rounds w/ 75% BW PC (115 and 135lb., respectively). Mel did 5 rounds w/ 65lb. Lisa did (I think) 10 rounds w/ 45lb., and Lee did 6 rounds w/45lb. Times: Mel - 5:20, Jason 6:18, me - 9 something. This was hard.

Sam Saturday

Squat 1x30@225

Windmill 3/side@62

Chris Friday

Jog a mile, then 5x5 weighted pull ups (35lb.), followed w/ eating a giant piece of leftover meatloaf.

Sam and Mike Thursday

Bench

Mike singles, waveload up to 315 (recent PR)

Sam triples, 225, 275, 235, 285, 245, 295, 255, 305

Rubber band bench (hang weights from the end of the bar with rubber bands)

bar+ 50lbs each side

Mike X x X

Sam 3x8

This was freaky. Liked it a lot. Going to do it more.

Chins and PUs

Chris Wed. Thus.

Wednesday - 3 rounds of ~400m run, 20x24kg. DB swing, 20x sit ups. Finished with some forearm work and 3x10 hanging leg raises (shins to bar).

Thursday - S Q U A T 3x10 at 225, 235, 245. Press 3x10 at 100, 100, 105. I really think I could have cracked, no crushed, a walnut (yeah, a black walnut) between my cheeks on the last couple reps.

Melanie: Wednesday

Walk 35 minutes on treadmill

Sam Tuesday

Squat 1x25@225

Damn arms are falling asleep

Dead stop rack bench from sticking point a couple of inches above chest

3x3@275

TB Press 2x10@126

Melanie: Tuesday

Press: 45# x 3 x 5
Squat: 85# x 5 x 5
Walk 10 minutes on treadmill

Sam Sunday

Complex

3x5@75 w/ 30sec intervals

Snatch

OHS

BS

Behind the neck press

Romanian DL

Chris Sunday/Monday

Sunday - 3 rounds of the following: over approx. 60 yd. course, drag sled w/ approx. 60lb. gravel bag, then bearhug carry the bag, then farmers walk w/ 2x75lb., jog to grass, sprint 100 yds., then jog back. Gasp, groan, then repeat....

Monday - DL 3x10 at 275 (last set definitely not fun...), shrug 3x5 at 225, DB bench 4x10 at 55, 2x20 cable press down/curl. Finished with some band work for my shoulder.

Melanie: Saturday

Walk 3 miles

Karen Tues, Wed, Fri, Sat, Sun

Tuesday: climbing gym

Wed:
Squat 5 reps
45, 85, 105, 3x115 (I was surprised I could still do it.)
OHP 45, 3x5 55
Hang clean 3x5 55
30 min elliptical

Friday: Climbing outside all day

Sat: yoga
Sunday: yoga 2

Sam and Mike Saturday

Press

Mike Singles: 175, 165, 185, 197.5, 185, 200 (0)

Sam Doubles 180, 200, 185, 205, 190, 210 (1)

Got dizzy after the 1st one at 210 - I need to figure this out

Sam DL 3x2, 405, 425, 445 (1)

Sam squat 1x25@225

Melanie and Chris: Thursday and Friday

Thursday

Hike 2+ miles at Radnor Lake

Friday

Melanie

Squat: 85# x 5 x 5

DL: 135# x 3 x 5

OHS with 25# exercise bar x 10

Pushups: 3 x 5

Chris

Squat: 225# x 3 x 10

Press: 95# x 3 x 10 (8 on last set)

L-Pullups: 3 x 5

Melanie: Wednesday

Walk 3 miles

Chris Wednesday

OH squat w/moderate wt. (top set 5 at 85lb.) - pause at bottom (note: that is not me in the picture above)

3 rounds of: 5 reps 135lb. squat clean + 15 decline sit ups

3x10 KTE

Chris Sat. - Mon.

Satuday: jog 800, running drills, 8x100m, jog 800
Sunday: "Grace" - time 5:14
Monday: Bench 3x12 at 135,
Incline DB flyes 3x10
DL - 3x10 at 255
Standing calf raises on Smith machine - 3x8

Melanie: Saturday and Sunday

Saturday
Walk 3 miles

Sunday
KB swings 35# x 4 x 25
DL 75# x 10; 135# x 2 x 5
Walk 1 mile

Sam and Mike Saturday

Bench

Mike - Doubles - 245, 265, 250, 275, 255, 285, 260, 295, 285, 297.5

Sam - 5@225, 265, 230, 275 (4), 235, 3@295, 2x3@275, 2x3@275 (close grip), 2x3@275 (wide grip)

DL

Sam 3x2 395, 415, 435

Sam and Mike Thursday

Press doubles

Mike Waveload up to 180

Sam 175, 195, 180, 200, 185, 205

Squat

Sam 2x15@225

Mike some reps with 135 YAY! Back in lowerbodyland!

Chris Thursday

Press - 5's at 95, 105, 115, 120, 120
Straight bar curl - 3x5 at 95
Tricep cable pushdown - 3x8
10 min. rowing machine

Sam Weds.

Double dumbbells for all.

Clean and press 2x8@56

Bench 2x10@76

Row 2x5@76

Was going to do lateral raises but was too tired.

Chris Wednesday

Squat - 5's up to 265
Shrug - 3x5 at 185, 225, 245
10 rounds of 10 each Roman chair back ext./decline sit ups. Hmmm. That sucked.

Sam Tuesday

Squat 2x15@225

Melanie: Monday

KB Swings: 25# x 100
Squat: 75# x 3 x 5
20 minutes on treadmill

Chris Monday

Medium intensity day.
DL - sets of 5 up to 315, followed by one set of 20 partials (high speed from just below the knee -forget what these are called) at 135.
DB BP - 3x12 at 65
DB OH tricep ext - 3x8 at 55, 60, 65
L-chins 3x5

Sunday WoW

At Jason's .... Partner WO: three rounds where one person runs approx. 400m, the other does a barbell lift, then the switch. Record reps per round. Guys used 95lb., ladies 45lb. Rounds were as follows:
Run/PC and press
Run/SDHP
Run/FS

My reps were 18, 25, 20

Sam Sunday - Return of the DL

DL 3x2 385, 405, 425

Squat 1x15@225

Sam and Mike Saturday

Bench

Mike singles 265, 280, 275, 290, 285, 305, 310 (0)

Sam fives 225, 265, 230, 275, 235, 285 (4)

Sam snatch 3x1, 155, 170, 180 (PR)

Melanie: Friday

Squat: 65# x 20
KB Swing: 25# x 100
30 minutes on treadmill

Chris Friday

Oly complex - PC then 3 each of FS and split jerk. Warm ups then 3x3 at 145lb.

3x superset of DB seated press x 8 and L-pull ups x5

Karen

Saturday - went climbing outside
Tuesday - climbing gym. I finished a V3! My first one ever.
Wednesday - climbing gym
Thursday - Bosu Bosu class, toning class (I know, I am a traitor.)
Today - gonna do some cardio at the gym, then climbing gym tonight.

Sam Weds.

KB C+P Ladders to 3

5 ladders/side@62

KB Goblet Squat 3x10@62

Melanie: Wednesday

OHP 45# x 3 x 5
Squat 65# x 3 x 5
45 minutes walking on treadmill

Sam Tuesday

3 rounds:

Front Squat 8,6,4@185

Mailbox runs

My nemesis:

Sam and Mike Monday

Press

Mike 155, 167.5, 160, 175, 165, 175, 185, 175, 185, 192.5, 185, 195

Sam 185, 205, 190, 215, 195, 220, 200, 225

Mike's 167.5 was due to him misloading. I swooned after locking out the 225 and dropped that bitch.

Sam

Three rounds of Dan John's "Boosts"

KB snatches 15s right hand, 15s left hand, rest 15, 30s Right, 30s Left, rest 1 min

That's one round, I used 35lb KB.

Look out Chris! 195 here I come!

Chris Monday

Bench - 3x5 at 175

Trap bar DL - 3x5 at 275, 315, 345

L-chins - 3x5

Tricep pushdown/curl - 3x15, no rest

My nemesis, below:

Chris Thursday

Oly lift assistance complex - 3 sets of: clean, 3 front squat, 3 split jerk at 135
Run mile on 1/12 mile track - alternating 2 hard laps w/ 1 easy lap
Med ball ab work

Sam Weds.

Squat 2x5@325

RDL 2x8@185

Bulgarian Split squat 2x8/leg@35

Karen last week

Tuesday:
DL 5 reps: 45, 95, 135, 155
Abs 10 x2: back extensions w/ 8 lb ball, inverted sit ups, knee's up to belly

Wednesday:
Climbing gym - got really rally close to finishing a couple of v3's, did a bunch of twos and ones.

Sunday:
yoga 2

Tuesday:
Squat: 120 x5, 120x4 (fail on 5th), 115 x5
OHP: 5 reps: 45, 55, 60 (fail on 5th), 60 (fail on 4th), 55
Hang clean: 45 # 15 reps
30 min elliptical

Tonight:
Climbing gym

Sam and Mike Monday

Bench Doubles

Mike 255, 280, 260, 290

Sam 275, 300, 280, 310, 285, 320, 290, 330 (1)

weighted PU/Chin double/double

Mike a bunch ending with 80 2/1

Sam 2x2/2@10

Chris Monday

In pursuit of running faster and farther, I did the following today:

DL - triples at 225, 275, 315; double at 345

Snatch pulls - 3x3 at 185

Miscl. cable work for trunk and shoulders

Post WO snack was a non-fat mango/passion fruit smoothie*. Yum!

*actually, it was a big tub of leftover taco filling - ground beef (undrained), bacon and cheese. Washed down with milk, of course. I confess to eating some raw veggies along with it.

Sore Corps Sunday

Pick the weight and reps btwn. 6 and 10 to clean and press, then do 4 rounds clean and press/run approx. 350 m.
Weights/reps: Mel & Ellen 45/6 w/thick bar, Chris 95/8
Suckin' wind by the end.

Sam and Mike Saturday

Press doubles

Mike 155, 170, 157.5, 175, 160, 180, 165, 185

Sam 205, 175, 210, 180, 215 (1), 185, 217.5 (1)

Squat doubles

Sam 325, 375, 325, 375

Rack pulls

Sam 3x5@425

Weighted pulls/chins

Mike some ascending sets ending with +44 3/2

Chris Wed & Thurs

Wednesday PM - med ball throws, about 8 60m sprints w/rolling start, and about as many practice starts (dig to about 30m). Followed w/ box jumps onto picnic table (about 36").

Thursday
Push press - 3x3 at 135, 145, 145
Squat - 3x5 at 225, 245, 265
Seated DB press worked in w/ some band work - 3x5 at 40
Weighted back ext./decline sit ups - 3x10 w/ 45 plate, no rest btwn. exercises/sets

Chris Monday

After returning from an out of town trip (and after a short nap) did the following for 3 rounds:
DL 205 x 10
Run 800m
Practiced some pull ups too

K-ron Sat -Mon

Saturday:
squat warm-up, 3x5 @115
hang clean/ohp 3x5 @ 55
yoga class (1 hour)

Sunday:
Climbing gym
2 V2's, worked 2 V2+, 2 V3's - didn't get them, but did a good job

Monday:
Squat warm up, 3x5 @ 120
Bench warm up, 3x5 at 75 (I was smug b/c I thought I'd racked 80) then did 3 @ 80
40 min elliptical

Sam Sunday

Squat 3x5@315

One hand snatch 5x1/arm@105

Bulgarian split squat 2x10/leg@25

Sam Saturday

Tumbling

Rack press from tip of nose 3x3, 185, 205, 205

One arm bench 2x10@56

Chins+10 2x5

Agility stuff

Hex DB farmers walks

Sam Friday

Squat 6x3 waveloading series, alternating 365 and 315

Halting DL 8@375

First 3 or 4 double overhand, last ones alternate

Chris Thursday

Hang split snatch 3x3 at 95lb.

Squat/box jump - 8 of each, first round w/ 135, 2 & 3 with 225. 225 felt shockingly heavy after the first round of box jumps. Better on the 3rd.

Press - 3x5 at 95, 115(4), 115(3, then 2 push press)

Bent over rows - 5 at 135, 3 at 185 (form was crappy), 8 at 135

Tricep press down/curl (w/ rope attachment) - 2x20, no rest btwn. sets

Pull overs - 2x8 w/ 45lb. bar




Below, the unofficial Sore Corps Tartan (Created at http://houseoftartan.co.uk/interactive/weaver/index.html):

Karen Monday, Tuesday, Wednesday

Monday:
Squat 5@ 45, 5@ 95, 3x5 @115
Bench 5 @ 45, 5@ 65, 3x5 @ 85. (2nd rep - fail on 5th, 3rd rep - fail on 4th and 5th.)
30 min elliptical

Tuesday:
DL 5 reps
45, 115, 135, 155, Failed to pull 175 and 165
Abs 2x10
inclined sit-ups
back extensions w/ 8 lb ball
sort of KTE, only forearms are resting on a bar, and knees go up - not sure what this is called.
30 min elliptical

Climbing gym - Did all the V0's, V1's and V2's first try - except for one V2 took 2 trys and one V2+ didn't go.

Wednesday:
Climbing gym tonight

Melanie: Tuesday

4 rounds of:
25# KB swings x 25
45# Press x 5
45# OHS x 5

15 minutes on treadmill

Sam Monday

Squat 3x12@185

Press 2x5 155, 145

BB pullovers 3x10@65

Chris Monday

Front squat - worked up to a double at 215 (PR)
Bench - attempted a double at 195, but only got 1
DB pull overs - 2x8 at 50
Superset cable press down and curl - 4x10

Karen Thursday, Sat, Sunday

Thursday:
squat 3x5 @ 115
PC/ohp
5@ 45, 5 @ 55, 3 @ 60 (fail OHP 4th), 4 @ 60 (fail OHP on 5th)
PC 5 @ 50, OHP 5 @ 55
30 min elliptical

Sat: yoga class & a tiny bit of climbing gym
Sun: Yoga 2 (we worked on handstands and back-bends.)

Sunday WoW

7K overhead.

Sam, Chris, and Jason were the only non-wussies

Jason and I did 75, Chris did 85

Sam 7:11

Jason 8:31

Chris 9:14

Sam and Mike Saturday

Press 1RM

Mike 165, 190 (0), 190, 192.5 (0)

Sam 185, 215, 230 (0), 230 (0)

Screw you press!

Sam

Bent row 3x3 - 205, 225, 245

Mike

Weighted 1PU/!chin 25, 50, 75, 80 (0 on both - damn close though)

Sam:

Squat 3x5@305

Socks and sweatpants combo still going strong!

Melanie: Friday

Four rounds of:
25#KB swing x 25
75# squat x 5

20 min. on treadmill

Chris Thursday

Squat - worked up to triple at 285. Followed w/ extra deep set of 5 at 225, and a final set of 10 FS at 135 (A to A).

BP - worked up to 2 sets of triples at 185

2 supersets of 20 ea. cable push down and curlz. Using rope attachment allows for a hand position that does not irritate tennis elbow. I think this "sculpting" exercise is helping my rehab.

Finished with some med ball sit ups and twists on Roman chair, and sit up/med ball toss on Swiss ball.

More lasses throwing:

Sam Weds.

Squat 3x2@355

Best feeling squat workout in years. Thanks supersocks!

Rack pull 3x5@405

Last set the straps were off position. Noticed when I did the first rep but figured to just keep going. Now my knuckles and fingers have a bunch of burst capillaries. Disturbing. Although now I have a good way to get out of work. First thing in the morning do a set of some heavy pulls incorrectly strapped and go in and say "Ahh, look at this rash! I need to go take care of this!."

It's no "I just pooped my pants", but I think it will work.

Bulgarian split squat 3x5@25

K-ron Tuesday & Wednesday

Tuesday:
60 min on elliptical
Climbing gym

Wednesday:
Climbing gym (tonight)

Chris Wednesday

Med ball throws for about 10 min., then
Power clean & jerk - 10 x 3 at 135
Trap bar shrug - 8 at 135, and 2 x 5 at 185
Wrist rollers



Inspiration for the ladies:

Sam Monday

Yoga night

5 Sun Salutations

5 Dolphin poses

Totally couldn't do these. After two attempts did downward facing dog 3x which was easier. Well, possible.

Plank pose for 60 seconds.

Eight angle pose

Yeah, um, no

Bird of paradise pose

Also a big negatory on that one.

Spent some time in my variation of the lotus pose.

Feel loose.

Karen Monday

Karen Monday:
squat 5 reps: 45,95, 105, 105, 115
bench 2x5 85 (fail on last 2), 1x5 80
DL 2x 45, 95, 145, 155, 145
28 min on elliptical

I am getting less good at weightlifting - but I am seeing remarkable progress in the climbing gym.

Chris Monday

Warm up with OHS - 2x5 at 65, 85, then 1x3 crumpling reps at 105
FS - 4x5 at 135, 155, 175, 185
Incline BP - 4x5 at 95, 115, 135, 145
DL - sets of 5 warm up to 225, knee hurt in a weird way, so did a final set of 5 at 275 and called it quits
Finished w/ some cable tricep/bicep work and 2 sets of DB pull overs

Sam and Mike Saturday

Bench

Mike 5x1@300

Sam 3x8@225

Weighted chins/PUs

Mike 1 pu/chin@ 20, 35, 50, 60, 75

Sam 1@20, 30

3x3@10

K-ron

Saturday: Bouldering competition in Boone. Climbed hard all day - I did some of the hardest stuff I've ever done.

Sunday - Tuesday: Swine Flu

Wednesday: Climbing gym (I did not work hard)

Thursday, Friday: Elliptical 40, 25 min

Saturday: Squat - warm up then 3x5 @105
OHP - warm up then 3x5 @55
One hour yoga class (how can it be so wrong when it feels so right?)

Sam Thursday

Snatch 5x1@155

Started cold, first one was slow, last one I thought was going to fly up out of my hands

Power clean 5x1@205

Squat 3x5@295

Christine Thursday

Squat 3x5@105

DB prisoner curls 5x10@20

Sam Tuesday

Squat

3x2@345

1/4 squat 1x5@435

Christine Monday

Pregnancy can't stop the juggernaut that is Christine - she squatted the other day too but I forgot to post it.

Squat 3x5@105

DB prisoner curls 20, 10, 10, 10/arm @ 20

Melanie: Monday

Two TGU's with 25# KB: 1 right, 1 left

Chris Monday

Above: "All Ireland Red" tartan

3 rounds AFAP: 10 reps 135lb. BP, 10 pull ups. Ability to push and pull declined rapidly, leaving me doing a couple singles of both BP and pull ups the last round.

Stationary bike - 12 min. as hard as could be maintained (HR around 140).

Sam and Mike Saturday

Mike

Decline 2RM 265, 285, 300 (1)

Bench 1@275, 1@300

Upright rows, curls, and shit

Sam

Floor press 3x2@315

High pulls from 3 board deficit

Clean grip 6x1 185, 185, 195, 195, 205, 205

Snatch grip 6x1 135, 135, 145, 145, 155, 155

Thick DB curls 3x3@46

Sam Friday

Squat 3x5@285

Pullovers 3x10@65

Bulgarian split squat 3x5@15

Chris Thursday

Squat cleans - 4x3 at 145
Front squat - 3x3 at 165, 185, 205
Push press - 4x3 at 135
DB alt BP - 3x5, explosive positive phase
Core crushers - 3 sets light wt. (How to do: w/ barbell on shoulders, twist L. When returning to center, drop into squat, push up while twisting to the R. Repeat on R side.)
2 supersets high rep tricep push down/curl w/ rope attachment on cable machine

Sam and Mike Thursday

Press

Mike 5x1@180

3x8@135 (8,8,4)

Sam 5x1@200

3x8 155, 175, 155 (5)

175 was in response to a crap talking back and forth, the 5 on the end was because of intemperance.

Sam Tuesday

Split Snatch 6x1@145

Power Clean 6x1@195

Karen Sunday Tuesday

Sunday:
Climbing gym

Tuesday:
Squat 5 reps - 45, 95, 115, 115, 115 ( felt like I tweaked my knee on the squats - so no DLs today)
Bench:
5 @ 45, 5 @ 65, 4 @ 85 fail on 5th, 3 @ 85 fail on 4th, 5th, 4 @ 80 fail on 5th

30 min elliptical

Sam Monday

Squat 3x2@335

3 walkouts with 425

3x5 complex with TB @64, 10-15sec intervals

Clean

Press

Squat

Romanian DL

Row

TB curl 3x5@64

Chris Monday

DL - 20 at 225. Jason is doing a 20 rep program. I was not planning on it and was working up to do sets of 5, but he started counting, so I figured "what the hay..."
Pull ups - 4x5, very slow, strict
Dips - 4x5, very slow, strict, keeping legs straight and vertical (no torso lean)
1 superset high rep tricep press down/curl
1x10 shrugs
I'm hoping the controlled movements, done to no where close to failure, will help reduce strain on my elbow and allow it to heal w/o too much loss of strength. Also, doing all pulling exercises w/ straps.

Sore Corps WoW

Standing long jump. 3 attempts, best jump listed below (in inches)

Jim 114

Jason 111

Chris 106

Sam 98

Diana 96

Melanie 71

Fiona 63

Then 1RM of side press.

Then 10-8-6 complex of

Power snatch

OHS (I did OHLunge)

Back Squat

Good morning

Didn't seem to be that tough for anyone. Atrocious depths on the two squats though. Other than Melanie of course.

In case everyone forgot, the crease of the hip goes BELOW the knee. Then you come up.

K-ron

Friday:
30 min elliptical
2 hours climbing gym

Saturday:
Squat 5 reps: 45, 65, 85, 3x5 105
OHP 5 reps: 45, 55, 60 (push press 4th and 5th), 55
Hang clean: 3x5 45
30 min on elliptical

Sam and Mike Saturday

Mike - Push press 2RM

165, 185, 195, 200, 205 (1)

Good mornings

Pullups

Sam - Behind the neck push press 1RM

185, 205, 225, 250, 255, 265 (0)

High pulls from floor

Clean grip 5x1; 225, 225, 235, 245, 255

Snatch grip 5x1; 185, 185, 195, 205, 215

Melanie: Friday

Press: 65 x 3 x 5 (1)
That's right, just one rep. I had no overhead strength today. I don't know why.

Metcon:
10 65# squat cleans
50 GH situps
8 65# squat cleans
40 GH situps
6 65# squat cleans
30 GH situps
4 65# squat cleans
20 GH situps
2 65# squat cleans
10 GH situps

It took a little less than 20 minutes.

Chris Thursday

Warm up w/ 3x3 HSPUs to about a 3" stop, then some hang cleans followed by:

8x1 squat cleans at 135

3x10 bench at 135

2x5/side TGUs w/ 35lb. DB

1 - 20 rep superset tricep pushdown/DB curlz

Some ab work

Karen

Tuesday:
One hour on elliptical at YMCA.
Climbing gym

Wednesday:
Climbing Gym

Thursday:
Squat
5@45, 5 @95, 4@115 (fail on 5th), 2x5@105
BP
5@45, 5@65, 3@ 85 (fail 4th, 5th), 3@ 85 (fail 4th , 5th) 5@80
DL
5@135, 3 @150, 1 @160
30 min on elliptical

Sam and Mike Weds.

Bench

Mike 5x1@295

All looked fantastic

245 5, 5, 5, 3

Sam 5x1@345

Got them all but every one was ugly as hell

2x5@270, 1x5@245 (forgot to switch the weight - I thought "Shit, I'm doing great!" and figured it out after the 3rd rep.

Chins

Mike X x X

Sam 8, 6

Melanie: Tuesday

Deadlift: 215 x 3 x 3; 135 x 15

Metcon:
As many rounds as possible in 10 minutes of row 200 m, 20 situps.
Did 4 rounds.

2 burpees.

Sam Tuesday - eff the flu

Squat 3x2@325

Walkouts 3@415

10-8-6@65 of the following complex (90 sec intervals)

Snatch

Overhead lunge

Squat

Good morning

I think that's going to be our weekend metcon. Was fun.

Will insist on full squats though -cough- Chris - cough-. It's only 65lbs.

Chris - Monday

Recovery week. Did the following wearing a powder blue leisure suit:
Squat - 3x10 at 135, 185, 225
Press - 3x10 at 65, 85, 85
Behind the neck push jerk - 3x5 at 95 (except for first 2 reps, no press outs)
2 sets of high rep cable tricep ext./DB curlz

Sore Corps Sunday

3 repeats each of the following couplets:
a. farmers walk approx. 50 yds, 150 yd. sprint (w/ 150yds jog/walk recovery)
b. sled drag approx. 40 yds, 150 yds sprint (w/ 150yds jog/walk recovery)
This took folks between 20 and 35 min. to complete

Melanie: Monday

Did this in the wrong order because squat rack was occupied when I arrived.

Metcon:
21 45# thrusters
21 jumping pullups
15 45# thrusters
15 jumping pullups
9 45# thrusters
9 pullups

About 8 min.

Squat: 115 x 3 x 5

1 burpee

Sam and Mike Saturday

Mike decline bench 3x2@245, 275, 295

Sam floor press 3x2@275, 295, 315

Sam

PC 8x1@175

Snatch 8x1@135

Both with ~45sec interval

Squat 3x12@185

Sam Thursday

Squat 3x5@275

Forearm stuff

Melanie: Thursday

Squat: 105 x 3 x 5

Metcon: Kettlebells
Swings: 25# x 25
One-arm swings: 25# x 25 per arm
Snatch: 25# x 10 per arm
Those ones were you hold the kb up, keeping legs straight and touch opposite toe: 25# x 5 per arm
BUP: 15# x 5 per arm
Swings: 30# x 25
8.5 min.

Sam and Mike Weds.

Press

Mike

5x1 155, 165, 175, 175, 175

5x5@135

Sam

5x1 185, 195, 195, 200, 205

5x5@155 (start narrow, widen grip each set)

Mike - upright rows with something x something @ something

Feckless Layabout Wednesday:

Press: 65 x 3 x 5
55 x 2 x 6
This was supposed to be one set of 12 or 15, which proved unattainable.

Metcon:
10 pushups
Run 800m
10 pushups
Run 800m
10 pushups

Melanie: Tuesday

Demonstrated kettlebell usage at HealthPlus as requested by staff. Only one student. It was still fun.

Deadlift
210 x 3 x 3 (3, 2, 0)
135 x 15 (0)

No food in stomach = no lift.

Sam Tuesday

High pulls from floor - nipple height

Clean grip 10x1; 6@225, 2@235, 2@245

Snatch grip 10x1; 6@185, 2@195, 2@205

Squat 2x2@325

Bulgarian split squat 2x5/leg no weight

K-ron

Saturday:
Noodled around with the Morans. Worked on hang cleans and power cleans. One OHP @ 75 (PR)

Sunday: Climbed the rope. You heard me.

Monday:
5 min row
Squat 3x5 @115
Bench 4, 4, 3 @ 85. Spotter helped get each of these sets to 5.
Dl, 5 reps: 115, 135, 155

Tuesday - Oh what to do with Tuesday?
4 rounds of 30
Box jump onto Bosu
sit ups on bosu
Then:
No squat b/c squatted yesterday
OHP 4 @60 (push press 5th), 3 @ 60, 5 @ 55
Noodled more with hang cleans and power cleans, did 5 of each at 45, 55, 65
5 sun salutations
GTG pull-ups (only 4 so far today)
Then:
Tonight - climbing gym

Chris Sat. & Sun.

Saturday AM - run about 3 1/2 miles. PM - throw 12lb. shot for technique, then 25lb. KB standing put.
Sunday - rack jerks. Missed 175 twice. Boo. Metcon - 5 rounds of 10x135lb. DL, 10 ring push ups, 10 air squats.
Taking this week off to rest.

Chris Thursday

Press - 3x5 planned at 115lb. Actual reps 5, 4, 3. Prolly should have gone 5lb. over last week's weight instead of 10. But last week seemed so easy..... Did an extra set of 3 to make up missed reps.

Snatch high pulls - 3x3 at 155 lb.

Clean high pulls - 3x3 at 185 lb.

Jump shrugs - 3x5 at 185 lb.

Finished up w/ handstand work

Karen M-F

Mon, Tuesday = fever
Wednesday = Climbing Gym
Thursday=
5 min row
Squat 3x5 115
OHP 5 @ 60, 4 @60 push press 5th, 3 @ 60 push press 4,5
Perfect form hang clean: 5 @ 45, 3x5 55
Friday = Nashville

Chris Wednesday

Squaaaat - 3x5 @ 245, 265, 265
Front squat - 3x8 @ 135
Hanging leg raise - 3x10, first set 10 shin to bar, 2nd 6 STB/4KTE, 3rd 5 STB/5KTE

Sam Weds.

Rack high pulls from knees

Clean grip 10x1; 6@225, 2@245, 2@265

Snatch grip 10x1; 6@185, 2@195, 2@205

Pinch block 2/handx30sec@25

Melanie: Wednesday

Deadlift
205 x 3 x 3
135 x 15

Metcon
4 rounds of:
35# KB swings x 20
Decline situps with 10# medicine ball x 20

Sam and Mike Tuesday

Push Press

Mike 2RM 135, 155, 175, 185, 195 (0), 190

Sam (Behind the neck push press) 175x2, 185x2, 205x2, 225x1, 235x1, 245x1

Speed press 8x3

Mike 95

Sam 115

Mile PUs 3x8

Sam chins 2x8

Chris Sat. & Mon.

Saturday - 10 x 100m at track. First 2 80%, remainder ME. Run the straights, walk the curves.
Monday - thick bar floor press. 5 sets w/ 165lb. for 5, 5,4, 3,3 reps. Final set of 16 at 115lb.

Melanie: Monday

Front squat: 95 x 3 x 5
Cleaned the the first rep of each set.

Sunday WoW

at CrishDome

Started off with TB DL singles - Melanie almost PRed DL with 245 - missed lockout

Then Snatch and Run - basically B-DWAS workout without the sandbag part - just driveway runs

Jason 2:10

Sam 2:22

Chris 2:54

Melanie - did not finish due to fall on driveway

Sam and Mike Saturday

Bench

Mike 5x1 4@285, 1@300, 5x5@245 (5, 5,5,4,3)

Sam 5x1 4@335, 1@350, 5x5@270 (4 on last set)

Mike PUs and such

Sam bent row 3x5@205

Sam and Mike Thursday

Press 2RM

Mike 135, 155, 175, 185

Sam 135, 155, 175, 195, 205, 215

Behind the neck press 1x10

Mike 115

Sam 135

Sam Squat 2x5@280

Was supposed to be 3 sets but drinks and dinner popped up

Chris Thursday

Press - 3x5 at 105lb., followed by 2x8 alt. DB press at 35lb.

DL - 3x3 at 315. Felt very heavy. Have not done much DL lately, and it shows...

Finished w/ 3 rounds AFAP of 10/side 2-hand twisting cable pulls + 12 tricep press down w/ rope attachment.

After struggling with less than satisfactory improvised hadles for WFD throwing, I ordered a D-ring handle (see below, right) from Old Celt today.

Karen Sat, Tues, Thursday

Saturday:
Climbed outside - followed a long 5.8 and a 5.10
Tuesday:
Climbing Gym
Thursday:
Squat 3x5 105
Bench 85x4 (fail on 5th), 75 x5, 80 x 5, 85 x 3 (fail on 4,5)
Dl 135x5, 155x5

Chris Wednesday

Practiced clean technique, focusing on shrug, jump, and receiving in full squat. 3x5 at 95lb. from the hang.
Squat - warm up sets followed by 3x5 at 260lb. Ugh. Sets across be hard.
3 rounds of 12 weighted (45lb.) decline situps/10 weighted back ext. on Roman chair.

Melanie: Tuesday

DL: 195 3 x 3
135 x 15 x 1

Metcon:
As many rounds as possible in 10 minutes of 400m row, 25 pushups.
2. 5 rounds. I broke the pushups down thusly: 10, 5, 5, 5.

Sam Monday

5,4,3,2,1@95 complex consisting of:

Clean

Press

Squat

Romanian DL

Bent row

Chris Monday

Worked on split snatch, up to single at 125, then missed 135...twice (doh! have PSd 135 before a couple of times). So, did 3x5 "punishment sets" of snatch high pulls (135 1st set, 155 2nd & 3rd).
First day of Sam-prescribed pressing WOs: 5x5 DB flat bench. Loads: 55, 60, 65, 70, 70. Finished w/ 3x10 strict chins (doesn't hurt my elbow like pull ups), and some handstand practice.

Chris Sat & Sun

Saturday - 5 x ~1/2 mile at about 90% of max effort. This distance is getting less painful.

Sore Corps Sunday - spent a little time with folks on footwork for WFD throw, then about 10 min. of shot put (m - 16lb., w - 12lb.) from power position w/ both R & L arm. Finished with "death by 10 meters": 10m on the minute, each min. add 10m until you can no longer complete the distance in the allotted time. We did this on grass, btw. cones, so each 10m had to change direction. Completed 13 rounds.

Sam Sunday

High pull from knees in rack

Clean grip 10x1, 6@225, 4@245

Snatch grip 10x1, 6@185, 4@205

Squat 3x5@275

Melanie: Friday

Press:
60 x 3 x 5
50 x 12; 50 x 7; 50 x 4

Lil Cindy:
As many rounds as possible in 10 minutes of
5 jumping pullups
5 pushups
10 air squats

11 rounds

Hang cleans make me stupid.

Row 5 min
Squat 3x5 @ 105
OHP 4 @ 60 (push press on 5th), 2x5 @55
3x5 at 45. Some of these were OK, most were weird and sloppy.
2x10 inverted sit-ups

Melanie: Thursday

Front squat: 95 x 3 x 5
Back squat: 100 x 15 (10)

Practiced snatch from the high hang
Then a variety of KB snatch with 25# KB, knees to chest on pullup bar, decline situps

Chris Thursday

Squat - work sets 225x5, 250x3, 275x1, 295x1 (PR), 305x2*

*questionable depth due to "the fear" on first rep, so I did a second one.

Press - 95x5, 115x3, 135x2(push press), 135x3 (pp). Followed w/ 3 sets of eight partial ROM - 1st set chest to nose, 2nd, chin to just above head, 3rd, just above head to full ext. Finished w/ burn out set of seated DB press.

4x15sec. L-sits on paralettes.

The caption to this picture was "quit whining about your L-sit!"

Chris Wednesday

Approx. 15 min. of varioius medicine ball throws. Followed with 30 min. of boot camp. First 15 min. was mostly core work, yes, including stuff on the stability ball (I feel so toned!). Second 15 was circuit of run 3 floors of stairs, jog 2 laps around gym, 40 mountain climbers, and 25 jumping jacks.

Karen Tuesday and Wednesday

Tuesday: Climbing gym. I am climbing harder
Monday:
5 min row
Squat 2x5 @ 115. Form was crap though, so I did the last 5 at 105.
BP 5 @85, 4 @ 85 (failed on 5th), 3 @ 85 (failed on 4&5)
DL
5x95, 5x135, 1 x 155 (failed on 2), 1 x 145 (failed on 2), 1 x 135
2x10 back extensions with 8 lb ball
2x12 kte

GTG pull-ups

Melanie: Tuesday

DL: 185 x 3 x 3
135 x 15

Metcon
3 rounds of:
1 min. 55# KB swings
rest 30 sec.
1 min. plank
rest 30 sec.

Melanie: Monday

Squat: 110 x 3 x 5

Fight gone bad
3 rounds of 1 minute each of:
Wall ball with 10# medicine ball
Sumo DL high pull with barbell
Box jumps
Push press with barbell
Row
Rest 1 minute

Chris Monday

4 rounds of 5 DL at 255/10 burpees.

Speed bench 3x8 at 135

Jump shrugs 3x5 at 135, 185, 215

3 sets of cable triceps pressdown. I don't know why.

To left is the Irish County Leitrim tartan.

Chris Sat. and SC WoW

Sat. - 10 x approx. 100m run up incline on grass. All out effort.

Sunday - first WO in Jason's new basement. Squat rack, full set of bumpers, rings. Sweet.
We woked on heavy (for me any way!) OH squat and then snatch before doing the following circuit: 1-2-3-4-5 reps (at 65lb.) of hang power snatch, OH squat, ring dips. Run ~600m. 5-4-3-2-1 reps of HPS, OHS, ring dips.

Karen Monday & Saturday

Saturday Climbing Gym
Mon:
5 min row
Squat 5 @ 45, 5 @ 95, 3x5 @ 115
Ohp 5@ 45, 4 @ 60 (fail on 5th), 2x5 @ 55
PC, these were a mess. I may need to come to Nashville and work on form
5 @ 55, 1 @ 70 (fail), 4 @ 65, (fail on 5th), 5 @ 55

GTG pullups

Sam and Mike Saturday

Bench

Mike 5x1 285, 285, 280, 280, 280

5x5@245 (5, 5, 5, 4, skipped last set)

Sam 5x1@325

5x5@270 (5, 5, 5, 4, skipped last set)

Sam bent row 3x5@205

Melanie: Friday

Press:
60 x 3 x 5
55 x 10(6); drop down to 50 for remaining 4, then 50 x 7; 50 x 4

Metcon:
Overhead carry 50 to fence and back
Run 800
Overhead carry 50
Run 800
Overhead carry 50

Karen Friday

Tuesday = climbing gym
Friday
squat 3x5 111
bench 1x3 85 fail on 4 and 5
2x5 80
DL 5 @ 65 perfect form on all
5 @ 135
3 @ 155 fail on 4 and 5

Sam and Mike Thursday

Press 2RM

Mike 135, 155, 175

Sam 185, 205, 215 (1)

Bench grip for me

Skip speed bench and chins

later...

Sam TB press 3x10@144

Melanie: Thursday

Front squat: 85 x 3 x 5
Back squat: 95 x 15

Did not do metcon.

Chris Thursday

Front squat - 135x5, 155x5, 185x3, 205x2

Jerks from the rack - 5 sets of doubles at 135

Clean pulls (to shrug) - 3x5 at 135, 185, 225

100 wall ball shots w/10lb. (heaviest they had) medicine ball, 10' target. Somewhere under 4 min.

Is it time for the bloody games yet?

Sam Tuesday

Power shrugs

Clean grip 10x1 - 2@275, 4@295, 2@315, 2@335

Snatch Grip 10x1 - 2@225, 4@245, 2@265, 2@285

Melanie: Tuesday

Deadlift: 165 3 x 3
135 x 1 x 15

Metcon: 3 rounds of 5 burpees, 5 25#KB snatches per arm

Melanie: Saturday, Sunday, Monday

Saturday: Ran with Chris at the park but not the whole course, probably about 2 miles.
Two-hour restorative yoga class. This was about 75% laying about in restful and relaxing poses and 25% working on handstand, forearm balance, headstand and shoulderstand. But, mostly laying about. Very nice.

Sunday: The WO. PR on clean: 105. Fail 110. Good and very hard metcon: front squat x 8 (75#), sprint up driveway. 3 repeats.

Monday: First day of second cycle of CrossFit Strength Bias.
Squat: 105 x 3 x 5
Turkish getups with 25#KB alternating hands 10 each side; rest; 3 left 3 right x 3; resting briefly between sets
50 35# KB swings

Chris - SatSunMon

Sat AM - ran 4K on XC course at Warner Park. In the PM did a little hammer throwing.
Sun - could not do some of group exercises due to tendonitis, so instead did 8 rounds of the following: 5 HSPUs to a ~5.5" block, 10 KTE, 80lb. sand bag carry down and back up Sam's driveway.
Mon. - 3x5 OH squat @ 65, 85, 95 lb.; 3x5 halting DL (halted above knee, full ext., halt on way back down) @ 185, 225, 275; 3x5 jump shrugs (w/ trap bar) @ 135, 185, 225.

Christine Saturday

TB squats 3x5@74

TB press 3x3@74

Sam and Mike Saturday

Bench

Mike 5x1@275, 5x5@235

Sam 5x1@315, 5x5@260

Sam Bent Row 3x5@195

Sam leg raises 3x10

Later...

Power clean 10x1@165 45sec interval

Power snatch 10x1@125 45sec interval

Melanie: Thursday

Ran 20 minutes.
90-minute yoga class.

Sam and Mike Thursday

Press 2RM

Mike 155, 175 (1), push press 185x2

Sam 185, 205, 215 (1)

I switched to a BP grip today - definitely seemed harder

Speed bench 8x3 50 sec interval

Mike 175

Sam 210

Mike pullups something x something

Sam Chins 3x5

Chris Thursday

Last day for me of the 20 rep squat program. 20 reps @ 230lb. I smelled bile around rep 15. The last 2 reps compelted only by the force of will...

6 x 5 on seated BP machine. First 4 were progressive weight with reps AFAP. Last 2 slow. My L elbow is really hurting (tendonitis), so I wanted to avoid anything that required gripping. Did some DB wrist curls for rehab to finish.

Sam Weds.

Reverse hypers 2x10@70

Sled stuff

Chris Wednesday

Power cleans 5 reps @ 95 (from hang), 115, 135. 155 x 3, then singles at 160 and 165. Concentrated on shrug and elbow turn over.
2x3 jerks at 135
TGUs, after a light set, did singles (L & R) at 40, 50, 55, and 60

Melanie: Wednesday

"Grace"
30 clean and jerks @ 65
3:53

Run 1 mile
I started out @ 10 minute pace and then increased to an 8 mile pace at 1/2 mile.

Some situps and such

Sam Monday - There's nothing comfortable about getting shredded Hank.

Power shrugs-ish (kind of like high pulls from the high hang position in the rack) - fairly quick, maybe 45sec interval

Clean grip 10x1 6@275, 2@295, 2@315

Snatch grip 10x1 6@225, 2@245, 2@265

Squat 5x5@275

TB bench press 3x5@214

KB OHP 3/side@97

Chris Monday

Front squat work sets 5 reps ea. at 135, 155, 185
Push press 3x5 at 95, 115, 135
Behind the neck snatch-grip push jerks 3, 6, 10 reps at 95
Cable rope high pulls (full ext. over head) 3x5 at however much the max weight was on the machine.

Sore Corps Sunday

Worked on skills for about 20 min., then:
800m run followed by (in any order) 12 hanging leg raises, 21 KB swings, 15 sledge hammer hits, 12 box jumps.

Sam and Mike Saturday - Return of the Bench Press

Sam:

Bench 5x1 275, 295, 315, 325, 335

5x5@250

Bent Row 3x5@185

Mike:

Bench 5x1 245, 265, 275, 280, 285

5x5@225

Chris: Saturday
@Vandy track
2 100s, 3 800s, 1 400, 4 sets of bounds
"I hate 800s," Chris said.

Melanie: Saturday
Press: 45 x 5; 45 x 2 x 3; 65 x 1; 70 x 1; 75 x 1; 80 x 1 (fail)
Got stuck halfway up on 80. Tried twice.

4 400s, 1 800, Situps 2 x 25

Sam Friday

Squat 5x5@275

Sled stuff

Melanie: Friday

Front squat: 95 x 3; 100 x 3; 105 x 3; 110 x 3; 115 x 3 (PR)
These were pretty good. I lean forward too much though. I felt dizzy on rep. 3 of each set.

Back squat: 95 x 20 (10, 8)
Out of gas on these. Blech.

Metcon:
3 x 2 minutes on, 1 minute rest of alternating 25# TGUs

KAren Friday

Squat: 5 @ 66, 3x5 @ 110 (PR)
OHP: 3x5 @ 56
pc: 5 @ 56, 3x5 @ 67

Sam Thursday

Power Clean 12x1@155 w/ 45sec interval

Power snatch 12x1@115 w/ 45 sec interval

Chris: Thursday

Yesterday did a pretty tough boot camp, with lots of stairs and some burpees.

Today - 20 rep squat WO w/ 220lb. Ugggh. The bar got a little low around rep 5 which made resting in lock out later on a little unpleasant. Made it through and fought off the urge to purge.

Followed with 3 sets of press at 85 lb. Reps = 10, 8, 9

Jump shrugs using a piece of equip. similar to what's pictured below. 2x5 @ approx. 160 and 1x5 @ approx. 210.

Sam and Mike Weds.

Press 2RM

Mike 135, 155, 170

Sam 175, 195, 205

Speed bench 8x3

Mike 170

Sam 205

Sam Reverse hypers 3x10 50, 70, 70 (9, not a fail, just slipped out of the strap)

Melanie: Wednesday

Squat:
75 x 5; 95 x 2 x 3

135 x 1

140 x 1

145 x 1 PR*

150 x 1 (fail). Stuck halfway up.

The asterisk is there because I didn't have an independent third party with me to verify depth on squat. I feel confident I got it and look forward to having it verified in a court of law.

Sam Tuesday

Barski cleans 6x2 135, 135, 155, 155, 165, 165

Melanie: Tuesday

Deadlift 165 x 5; 165 x 2 x 3; 210 x 1; 215 x 1; 225 x 1; 240 x 1
PR. Ugly but I got it!

Traditional DL 95 x 20 x 1

Metcon: 10 minutes adding a pullup and pushup each minute, starting with 1 up to 10 of each.
Hard.

Chris: Tuesday

Worked on shot put for 20 minutes
4 rounds of 3 snatches @ 115 and 1 rope climb
Single snatches up to 135

Karen: back in the saddle

Tuesday:
5 min row

Squat 5 reps: 45, 95, 105, 105
Bench 5 reps, 45, 45, 65, 75, 80, 80 (failed on 5th)
DL 3x5 @ 95
(a guy helped me with my form today, I had been leaning too far forward. So I concentrated on form)

Inverted sit ups 10, 5
KTE 10, 10
Back extensions 10

Sam Monday

Kneeling squat 3x5@225

Floor press lockouts 4x2 275, 325, 345, 365

Sam and Mike Saturday

Press (not Push Press)

Mike 3x3 155, 165, 175(2)

Sam 185x2, 200x2, 215x1, 225x1 (PR)

*Supposed to be 205, Mike accidentally put a 5 on one side instead of a 10

Speed bench 8x3

Mike 165

Sam 205

Mike Pullups 6, 6, 6, 4

Sam Chins 3x5

Sam Friday

Squat 9x2 275, 325, 345, 325, 315, 305, 295, 285, 275

TB clean and press 4x2 114, 134, 154, 164

Um, probably no PR on push press tomorrow morning.

Melanie: Friday

Press: 45 x 5; 65 x 3 x 5 (4, 4, 2)
50 x 10, 7, 4

Metcon: 4 rounds of
5 burpees
10 55# KB swings
5 jumping pull ups
5 knees to chest

about 12 minutes

Melanie: Thursday

Front squat: 45 x 5; 65 x 3; 75 x 3; 95 x 3 x 5

5 jumping pullups

Food yesterday: granola, oj, a little steak, zucchini, chicken caesar salad, trail mix, flank steak, boiled red cabbage, squash

Food today so far: granola, oj, fried chicken, squash, trail mix

K-ron last two weeks

Sloth
Sloth
Sloth + ice cream

I was on vacation for 12 days and did not exercise, and now I have a root canal scheduled for Tuesday. My tooth hurts. Excuses.

Chris Thursday

Still feeling a little blechy, but managed to get thru 20 rep squat set at 210 lb.
Followed with 3 sets of dips - 5 reps weighted, drop weight, 10 more BW. Loads = 30, 45, 55

Sam Weds.

TGU 3/side@62 no switch

Sort of Manmakers: Clean, press, lower to behind neck, squat, press, back to floor is one rep

2x5@135

J$ Weeds.

I'll allow it.

I figure I'll start posting him here to keep track instead of google notebook.

Press 3x5@75

DL 1x5@165

Squat 1x20@75

Chins

Abs

Christine Weds.

Bench 3x1@105

Chris Sun - Wed

Sore Corps Sunday WO - KB swings/sled drag, KB swings/farmers walks, finishing with walking lunges (holding 25lb. plate overhead). Short and sweet. After, did a little WFD throwing and short clinic on picking the caber.

Stomach and inner ear issues on Monday, so didn't do 20 rep squats.

Tuesday - a little grappling at lunch time. PM - 3x3 sets of OH squat, front squat, and push press. Finished with 3x5 L-pull ups (starting w/ shins to bar).

Wednesday - 4 rounds of 800m row + 50 decline sit ups.

Melanie: Tuesday

@ Green Hills Y

Squat: 45 x 5; 65 x 3; 95 x 2; 125 x 1; 135 x 3 x 3
Good.

Decline sit ups with 25#DB: 3 x 10

Run 1 mile

Pushups 3 x 10

Food: Granola, oj, trailmix, cheeseburger, hot dog, steak, zucchini

Melanie: Monday

@ Muscle Box.

DL: 135 x 5; 175 x 2; 205 x 3 x 3
Need to stop swinging out at the start.

Traditional DL: 115 x 15; 115 x 12; 115 x 9

Metcon (Sam is cruel!): 3 rounds of TGUs with 15# DB for two minutes with 1 minute break between rounds. Switch hands on each rep. This was in fact a very good metcon.

Melanie: Thursday & Friday

Thursday

Front squat: 45 x 5; 65 x 2; 95 x 2 x 5; 95 x 1 x 5(4)

Back squat: 95 x 15 (6, 5)
Back squat was problematic overall, I think because I didn’t follow workout schedule and didn’t have rest day between dead and squat.

Metcon
3 rounds of:
10 each side 20# KB snatches
40 yard farmers walk with 40# db in each hand
10 decline situps with 20# KB

Friday
Press: 45 x 5; a bunch of warmup with stick; 65 x 3 x 5 (4 on every set)
Press: 50 x 12(9); 45 x 9; 45 x 6

Metcon:
As many rounds as possible in 15 minutes of:
65# power clean x 5
5 jumping pullups
10 situps

Did 9 rounds plus 5 power cleans

Sam and Mike Thursday

Pin press from hairline 2RM

Mike 135, 155, 175, 185, 195, 207.5 (1)

Sam 135, 155, 175, 195, 215, 230 (1)

Speed bench 8x3 50 sec in between

Mike 167.5

Sam 187.5

Chins/PUs

Mike 8, 8, 6

Sam 3x5

Sam KB towel hammer swings 3x10/side@18

Chris Thursday

Squat - 20 reps at 200lb.
Press - 5x5 @ 105, 110, 110 (4), 110, 110(4)
DL - 1 first minute, 2 second minute, 3 etc. up to 10 minutes. Load = 225, total reps = 55

Sam Weds.

Squat isometrics 3 positons, top position became dead stop squats with 425 2x2

Barski cleans (cleans from a really high position, like waist) from the rack 2x2@135

Dynamic shrugs 3x5@325

Melanie: Wednesday

Deadlift: 135 x 5; 185 x 2; 200 x 3 x 3
Felt good.

Traditional DL: 115 x 15; 115 x 12; 115 x 9
These are hard.

Decline situps with 25# plate, 3 x 10

Metcon later. (Did not do).

Sam Monday

Speed squat with chains 8x3@230 w/ 36lbs chain. 50 sec in between sets.

Melanie: Monday

@ Le Muscle Box

Squat: 45 x 5; 95 x 3; 130 x 3 x 3

Metcon: Burpee, 65# clean and jerk reverse ladder of 5, with 35# backpack carry up and down driveway after each round
Around 8:30

Chris Monday

Squat - after warm ups, 20 reps @ 195 - this is starting to get hard...
Chest to bar pull ups (no kip) - 4x6
Bench - after warm ups, 3x5 @175

Sunday WoW

OH walk in back yard

2 walks Chis and Jason, 135; Stuart 75, Melanie 65, 75; Sam 185

Sandbag loading x50

Jason 3:31

Humans - Sam 4:48, Chis 4:59, Stuart 6:31, Melanie unknown (because it was so fast, no time to set timer)

(Stuart was interrupted a few times for putting boards on the can, etc.)

Melanie high pin press and 29 count OHH with 95

Chris: Saturday

@ Lipscomb track

Sprints: 2 each @ 100m, 200m, 400m, 200m, 100m

Friday: 2.5 hours of canoeing

Melanie: Saturday

@ Lipscomb track

Jog 400m
Waiter's walk with 25#KB 400m, switching arms due to fatigue, about every 80m.
Jog 400m
Right hand farmer's walk with 25#KB 400m
Jog 400m
Left hand farmer's walk with 25#KB 400m
Jog 400m
OH carry with 25# KB alternating with goblet carry and cradle carry 400 m
Run 400m for time, 1:55
I was pleased with my 400m time, as that's my goal pace for the mile and I have not been running much lately--I was pleased to see I was at that pace still. Thanks Crossfit for Strength Bias!

Sam Saturday

Pause Squat 2RM

275, 295, 315, 335

Rack pulls from below knees 2x8@275

TB Reverse curl/Curl superset 2x10@44

Yeah Karen, I know I said supersets = bad but these are curls. Still don't do supersets.

Christine Saturday

Thick Bar (TB) overhead press 3x5@64

TB curl 3x5@44

ONe armed KB swings 3x10/side

Karen Friday

GTG
Squat 3x5 @ 100
OHP 62 x 3 (fail on four), 62 x 2 (fail on 3) then a quick 3 @ 56, 5 @ 56
PC 3x5 @ 56 - really struggling with form

Sam and Mike Thursday

Push Press 2RM

Mike 155, 175, 185 (1), 175, 180, 185, 190 (1)

Sam 185, 205, 225, 235

Speed bench 8x3, 50sec in between

Mike 155

Sam 175

Mike PUs 3x6

Sam Chins 3x4

Christine Weds.

Sorry honey.

Bench 5x1@102.5

3x5@77.5

Chris Thursday

Hang power snatch - 5 @ 95lb
Power snatch - 3 @ 115, 1 @ 135
Squat 20 @ 190
Power clean 3x5 @ 135

Melanie Fail

Warmed up

Front squat: 45 x 5; 85 x 3; 100 x 2; 95 x 3 x 2; 85 x 1; stop
Intention was to try 100 x 3 x 5 and if that proved to hard to drop down to 95. Form was bad - torso leaning forward on ascent and pronounced hip wiggle. Tried to correct but failed, even at 85. Felt lousy and had very low energy.

Back squat: 85 x 1
Zero energy.

Sam Weds.

PC 3x3@195

I can touch the bar to the top of my manubrium now, jerks. Just a little farther to go. Then everyone's in trouble...

In other news, it's the GD WL shoes that have been hurting my knees. I suspect because it's putting my foot in a strange configuration. Feeling much better now. I attribute to my dumbassery to cognitive dissonance b/c I wanted to blame everything but the damn shoes because they are aweosme and somewhat expensive.

Chris Wednesday

Weighted pull ups 5x3 - loads = 25, 35, 45, 55, 55

Weighted dips 5x3 - loads = 45, 55, 65, 75, 85

Followed with single burn out set of pull ups (18) and dips (35)

Farmers walks 2x about 30 yds w/ 2-100lb. DBs.

Handstand practice to warm down. Got longest freestanding HS to date...probably a whole 10 sec.!

Did about a dozen throws w/18lb. Scottish hammer last night, so was already a little sore, but I'll be paying for today's WO for a couple days...

Melanie: Tuesday

DL: 135 x 5; 155 x 2; 175 x 2; 195 x 3 x 3

Traditional DL OH grip: 115 x 15; 115 x 10 (fail); 115 x 1 (die)
These killed me. Grip was a problem, but I almost fainted after each set and had to sit down. I didn't eat enough today and paid for it.

GH situps x 25
GH extensions x 25
35# KB swings x 25

Sam Monday

Power snatch 3x15@75

Walk around yard with 165# BB on shoulders

Was trying to push car up driveway and guess what, my driveway is inclined. Abort!

Chris Monday

Squat 20 reps at 185lbs.

4 rounds of:

5 DL at 225lbs./10 burpees

Plus 5 more DL after catching my breath

Cool down w/ some neg. HSPUs

ps - photo of Grassy Ridge, Carter's Gap, NC where we hiked last week.

Karen Sunday and Monday

Sunday climbing: followed a long 5.6, led a trad 5.7

Monday
Row
Squat: 5 @ 45, 3x5 @110
Bench: 853 3 reps. 1st set did 2 then spotter helped even though I didn't need help, I was just pushing hard. 2nd set did 2 then spotter helped. 3rd set, got a new spotter, did 4 and failed on the last. For the new spotter, I said, please don't help unless you see it start to go back down.
DL: 135X5, 165 x2 (fail on 3), 155 x3 (fail on 4)

Sam Sunday

Squat isometrics 3 positions 2x12 count

Top position turned into 2 dead stop squats with 425.

Press isometrics 3 postions 2x12 count

OH holds 2x15 count@275

Christine Saturday

Speed bench 8x3@55 50sec in between

Squat 3x5@95

Sam Saturday

Power split snatch 3x2@155

Snatch high pulls 3x3@175

Snatch pulls 3x3@225

Rolling thunder 5/arm@90, 3/arm@100, 3x1/arm@110

Walking planks

Sam Thursday

Side press 2x5 90, 80

Front squat 2x5 225, 205

KarenThursday

At house
Squat 5 @ 45, 3x5 @ 111 (PR -- I thought I put on 77 lbs, not 111 - so it seemed really heavy. Then I did the math again.)
OHP 3x5 @ 56
PC 5 @ 56, 3x5 @ 67

also GTG

Karen Tuesday

GTG pull-ups
Mon 8
Tues 9

Tuesday Climbing gym

Sam Tuesday

Side Press 2x5 90, 80

Front squat 2x5 225, 205

Sam Monday

Side press 2x5 85, 75

Front squat 2x5 215, 195

Christine Monday

Bench 5x1@100, 3x5@75

Squat 3x5@95

Karen Monday

Warm-up - 5 min row, back extension with 8 lb ball 2x12, inverted sit-ups 2x15

Squat 3x5 @100 (these were better than last time, so next time I will bump to 105)
Bench 5@ 45, 3x5@80 -- had a different zealous spotter again, so got help when I didn't need it on set the last rep of 2, asked him to let me do the whole thing on set 3.
DL 5@135, 2@165 (fail on 3 & PR), 2 @ 160 (fail on 3), 2 @ 155 (just quit cause it was making me have to pee)

Sam Sunday

Side press 2x5 85, 75

Front squat 2x5 215, 195

Driveway sandbag carries x4 at a jog (previous were walking)

Karen July 4

GTG: 8 pull-ups

Melanie: Fourth of July

Warmed up
Press: 5 @ 45; 5 sets of 3 @ 65

Squat cleans, 5 @ 65
To learn them.

Busdrivers with 25#KB 3 x 10

Barbell carry overhead around the yard x 3

Then: Group workout with Stuart running the hill behind 7 Hills Tennis Club
10 ascents in 20 minutes, with 10 pushups at top of the hill on 6 of the ascents. Very unpleasant.

Also present and working very hard: Lisa, Cory, Jason, Doug, Chris, Cullen, Connor, Rosie & Foxy

Chris Thursday

Hang power snatch 3x5 @ 95

Squat 20 @ 180

Pin press 3@135, 2@155, 1 and a half @175

DB bench 8@ 55, 8@ 60, 10@ 70

Karen Thursday & Friday

Thursday
Grease the groove: 1 pull up from a dead hang x8 with at least a half hour rest in between. I got heavy.

Friday
Warmup, 2x15 incline sit-up holding a 4 lb ball, 2x12 knees to chest

Squat 3x5 @ 105
OHP 45x5, 60 x 2 (fail), 2x5 @ 55
Hang Clean 45 x5, 3x5 @ 65

Muscles: Add your own!

Programming Advice

I need a little help with my programming. Can you all give me input?
The 3 main things are
1. I want to get so I can do 10 pull ups
2. I need some metcon
3. I love my current strength training program. I am growing actual muscles!

This is what I have:
Mon, Wed, Fri: A or B
A: Squat, bench, back extensions, chins
B: Squat, OHP, dl/or/ powerclean

Tuesday: Climbing Gym

Thursday: Rest
Saturday or Sunday, Yoga and/or climbing gym

What do you think I should add and when should I add it?

The page looks like an e-vite

How can serious strength training junkies post here?
Tuesday - k-boxing class worked on a few boxing drills followed by 3 rounds of moderate intensity boxing. Next worked ground defense of strikes drill (top man wearing boxing gloves) - 1 min. with opponent in mount, 30 sec. rest, 1 min. with opponent in guard. Followed this with me giving other guys opportunity to work on ground positioning, submission. Me tired.
Wednesday - did 3 rounds of the following (5 rounds would make it crossfit "Eva" WO):
run 800m
30 swings with 24kg. KB
30 pull ups
Took 31:59
5 rounds would have been doable, but would probably have taken another 30 min.

Christine Weds.

1RM power clean 95, 105, 115

1RM bench 95, 105, 115 (0)

Straight leg DL 3x3@135

Sam Weds.

Front Squat 2x5 210, 190

Side press 2x5 80, 70

Sandbag driveways carries 6@75

Melanie: Wednesday

Front squat: 45 x 5; 95 x 3 x 5
Squat: 95 x 15

Metcon: 5-4-3-2-1 of 55# snatch, sand bag carry length of driveway and back
Time: 3:57

Karen Tuesday & Wednesday

Tuesday Climbing gym
I climbed a bunch of V2's - and even got some on the first go. It wasn't that long ago that V2 was out of my range.

Wednesday
I am a little sore today.
Warm-up on row, incline sit-up 2x15, knees to chest 2x15

Squat: 45x5, 100 3x5
BP: 45x5, 65x5, 80 x 2 (fail - zealous spotter confused me), 75x5, 80x5
Back extensions: 3x12 with 10lb weight
Chins: 3, 3, 2, 10 negative

Sam Weds.

Side Press 2x5 80, 70

Front Squat 2x5 210, 190

Iron rope 3@60

Melanie: Tuesday

Warmed up
Burgener warmup

DL: 135 x 3; 155 x 3; 175 x 3; 185 x 3; 195 x 3
Traditional DL: 115 x 12; 115 x 9; 115 x 6

Metcon: 55#KB swing x 10; jog 800m; 55#KB swing x 10; jog 800m

Plank: 3 x 1 min.

Sam Monday

My abs are killing me from yesterday...

Side press 2x5 75, 65

Front squat 2x5 205, 185

Sandbag (~75#) carries down and up driveway x4.

Christine Monday

CFT

Squat 135, 175 205 (PR)

If I could get that girl to low bar squat she'd be unstoppable

OHP 85, 100 (0)

Just couldn't break that sticking point. A little form work and we're there.

DL 225, 250 (0)

Time to start DLing again I guess

Melanie: Monday

Warmed up

Squat: 45 x 5; 65 x 3; 95 x 3; 125 x 3 x 3

Metcon:
2 rounds of run 400 m on treadmill, 20 55# DB swings; 10 pushups; 3 TGUs per side with 20#KB
About 13 minutes

Chris Monday

C&J - 3x95#, 3x115#, 2x135#, singles at 145, 155, 165, 175 (missed the clean on the first attempt, but managed an ugly power clean on the second attempt). Managed full squat cleans up through 165.
Squat 1x20 reps @ 175
Bench press 3x8 @ 135, 155, 165
L-sits on paralletes - 22, 22, and 18 sec.

Sore Corps Sunday

3 rounds AFAP of the following

10 thrusters (guys 95#, girls 55#)
10 pull ups (can sub pull-tos on rings)
~400m run

I am dubbing this WO "Francis," giving a nod the crossfit WO Fran, and in honor of my uncle Francis Xavier Moran, who served in WWII in the Navy (Pacific theater), and was a firefigher.

Chris Thus. & Sat.

Thursday - finishing up back off week.
2x15 DL at 185#
3 rounds of the following:
8 reps 135# floor press
8 chest to bar pull ups
21 sit ups

Saturday
4 x 800m

Karen Monday & Saturday

Saturday climbing gym
8 5.8's

Monday
warm up for 5 min on elliptical (row machine was busy)
inverted sit-ups (my knees are braced) 14, 13
Knees to chest 2x15
Squat 3x5 @ 100 (PR!)
OHP 45 x5, 55 x5, 60 x2 (fail), 55 x4 (fail)
DL 115 x5, 135 x5, 155 x 4 (then took some breaths and did one more.)

Sam Sunday

Mike's gone for 2 weeks so I'm doing a Power to the People deal.

BB side press 2x5 75, 65

Front Squat 2x5 205, 185

Iron rope 3@55

Not so bad but it's going to get sucky.

Yeah, got a bunch of new lifting books such as Dinosaur Training. You guys are screwed every other Sunday. Melanie, you should not be asking me for melcon direction anymore.

Sam and Mike Saturday

Speed bench 8x3 w/ 50sec in between

Mike 175

Sam 195

OH Pin press from forehead 2RM

Mike 175, 195,205 (1)

Sam 185, 210, 230 (1)

Chins/PUs

Mike 4x6

Sam 3x6

Hot today... hot yesterday... be hot tomorrow

Have fun in Europe Mikey!

Later...

Clean high pull 5x2@245

Well, if high pull is breaking the belly button

Snatch pull 3x2@245

Melanie: Friday

Front squat: 45 x 5; 65 x 4 (I only meant to do 1 or 2 and got distracted); 75 x 5; 85 x5; 95 x 5
These felt pretty good, though need to watch forward lean. Dude next to me on Smith machine commented he had "never seen a female doing front squats before."

Squat: 95 x 5; 85 x 15
I set out to do 95 x 15 but it didn't happen.

TGUS: 5 each side w/ 15#KB; 4 each side with 25#KB

Karen Tuesday & Friday

Tuesday Climbing Gym

Fri:
5 min row
2 X 12 inverted sit-ups
2x12 knees to chest
Superset:
3x5 Squat 95# (these felt good)
3x16 back extensions

Superset:
3x5 Bench 80#
Chins 3, 2, 1 - sad
Finished with 10 negative pull-ups and some sun salutations.

Melanie: Thursday

@ the Muscle Box

Press: 45 x 5; 65 x 5; 65 x 4; 65 x 3
Pin Press Overhead Holds: 95 x 10 secs., 15 secs., 22 secs.
You put the bars up really high in the squat rack and then push the barbell up over your head and hold it as long as you can. The bars will catch it and prevent it from killing you. I LOVE these. My new favorite thing.

Metcon: Walk / slow jog up down the street, hills, etc. for 15 min. while wearing a 38# backpack.
Awesome.

Christine Thursday

Bench 2x2@107.5

Bench holds 135x10sec, 22sec

Front squat 2x2@105

Sam Thursday

TGUs 3/side@62 one switch

Driveway farmer's walk with 62# KB

Chris - Wed.

Continuing back-off week...

5x2 HSPUs to an approx. 1" - 2" stop (one of those squishy balance pillow thingies)

3x3 squat clean/push press @ 95, 115, 135

Approx. 20 min. of boot camp - 3x1 min./exercise, 30 sec. between each station. The usual stuff - jump squats, push ups, plank, crunches, shuffle-line touch, some dumbell exercise, etc. Hard and fast and then out.

Sam Tuesday

Pause Squat 2RM

275, 325

Rack pulls from just below knees 6RM

315, 375, 405, 435

Straps for all after 315

Overhand Thumbless rack holds with 275

2x20 counts

Some hook grip reps with 275

Melanie: Tuesday

Warmed up
Handstands

DL: 135 x 5; 165 x 3; 175 x 3; 185 x 3
DL with traditional stance and overhand grip: 115 x 12; 115 x 9; 115 x 6

Metcon: 4 rounds of 30 sec. jumprope; 30 sec. box jumps; 1 minute waiter's walk with 25#KB
Waiter's walk ended up being more like 45-50 seconds.

Sam Monday

TGU 3/side@62 one switch

Swing 3x10@97

KB press 3/side@97

Chris - Mon., back off week

I'm forcing myself to do a back off week.
Front squat 5x5 @ 95, 115, 135, 155, 175

3 rounds of:
8 - 115lb incline bench press
8 - chest to bar pull ups
10 - KTEs

Melanie: Monday

Warmed up
Skipped skill component

Back squat: 45 x 5; 65 x 3; 95 x 5; 105 x 5; 115 x 5

Metcon
2 rounds of modified version of today's Crossfit WO:
Run 400m; 21 55#DB swings; 5 burpees
Ran the 400s on the treadmill in 2 min. each. Metcon took about 9 min. overall.

3 x 10 decline situps with 25#KB

Sunday, Sunday Sunday!

We'll sell you the whole seat but you'll only need the edge!

First I did Curious George

3 rounds of:

DL 400x1

6 pullups/6dips

PC 195x3

HSPUx4

DL was probably an OK weight but I had a couple mis-starts trying to rush through it, pullups sucked (only did 3 on the last round), and PC was a little too heavy (only got 2 on round 2 and dropped to 145 on the last set whcih was too light)

This sucked.

Then we did snatch and carry

ladder from 5 down to 1 of 95# or 65# snatches (55 for ladies) with sandbag driveway carries in between.

I think:

Jason 3:17

Sam 3:56

Chris 4:05

Also sucked.

Sam and MIke Saturday

Push press 2RM

Mike 165, 185, 200, 205

Sam 185, 205, 225 (fail), 225 (got it)

Speed bench 8x3 w/ 50sec in between sets

Mike 170

Sam 190

Pullups

Mike 4x6

Sam 3x4

Working out the next morning after getting headspinning drunk may not be the best idea.

You're welcome.

Karen Staurday

Yoga class. That's right - you heard me. Yoga class.

It was wonderful.

Melanie: Friday

Burgener Warmup

Press: 45 x 5; 65 x 1; 55 x 3 x 5
10-7-4 Protocol: (Let's figure out what to do here, because I don't understand the spreadsheet and can't find anything when I search. Suggestions welcome). I did this @ 45 and still struggled, only got 7, 4, 3

Metcon:
"Grace" @ 55 (4:12)
3 sets of 25 each GH back extensions and situps (around 8 min.)
3 x 10 35#KB swings

Chris Friday

Curious George - modified "King Kong" WO, so dubbed by Jason.

3 rounds for time of the following:

1 DL @ 315

6 pull ups, 6 dips (sub for 2 muscle ups)

3 cleans @135

4 HSPUs

Time = 5:40. The cleans were supposed to be squat cleans, and the original weight was 155. I got 2 on the first round then dropped the weight to 135 and did PCs. HSPUs were to a 4" high block. Still struggling with full ROM.

Did an extra DL rep and a few squat cleans (since I obviously SUCK at them) after the timed WO.

Kayron Friday

5 min rows
2 x 10 decline sit up
2x10 knees to chest
5 oblique knees to check each side

3x5 Squat 90
3x5 OHP 55 (push press last one on second set, last two on third set)
Power clean 5 reps
55 lb, 65, 75
Am still figuring this out and working on form.

2 strict pull-ups

Melanie: Thursday

@ Le Muscle Box

Handstand

Front Squat: 45 x 5; 65 x 5; 75 x 5; 85 x 5
I was not doing these properly before. Sam fixed.

Back Squat: 85 x 15

3 rounds of 10 62#KB swings and five hanging knees to chest
1 round of 20 44#KB swings and five hanging knees to chest
3? rounds of 10 44#KB swings and five hanging knees to chest.

It was very hot and I was whooped after. I love my new workout.

Chris Thursday

Hang power snatch - singles at 95, 100, 105, 110, 115, 120, 125

3 rounds of the following:

10 reps of 135lb. bench press

12 strict pull ups

15 decline sit ups w/ 45lb. plate

Christine Weds.

Bench 3x2@105

Front squat 3x3@100

Sam Weds.

DL 2RM

400, 425, 450 (1)

Lost the 2nd one due to grip

Speed squat 12x2@195 50 sec in between sets

Hot...humid...sucky

Karen Tuesday - climbing gym

Karen Wednesday

5 min row
10, 10 incline sit-ups
10, 10 knee raises
5 per side oblique knee raises

Squat 3x5 @ 90 (form was much better than at 95)
Bench 10 @ 45, 5 @ 65, 3x5 @ 85 but needed a spotter's help and the last few of each set
Back extensions, 20, 12, 12 superset with chins
Chins 2, 2, 2, 2 :( Waaaaaah! 3 just would not happen.

Melanie: Wednesday

Regular warmup
Burgener warmup with stick with Chris watching and coaching
5 snatch from hang position with stick

Deadlift: 135 x 3; 155 x 3 x 3; 135 x 3 x 5

25#KB swing / burpee ladder: 50/1; 40/2; 30/3/ 20/4; 10/5

Hanging knees to chest: 3 x 5

Chris Tuesday

K-boxing class. Warm up was 1 min. each of the following:
jump rope
kick up into handstand (wall walk if cannot do HS)/back down
medicine ball slams (changed to basket ball slams after I split the leather med. ball open)
TGUs w/ light DB
Then worked with focus mitts and Thai pads for about 30min.
Followed by 20 min. mat work - me on the mat the whole time, allowing the other guys to work on getting in to position of control or submission. Me tired.

Melanie: Tuesday

First day of new Crossfit with Strength Bias program.

Regular warmup
Burgener warmup

Squat: 45 x 5; 65 x 5; 85 x 1; 95 x 3 x 5

Run: 15 min. (1.4 miles)

Decline situps with 15#KB: 3 x 10

After six weeks on this program I am going to CFT. I just looked up my old CFT from March 2, below. Yikes - I have some work to do.

Squat: 135
Deadlift: 220 (failed 225)
OHP: 75 (failed 80)
Total: 430

Sam Monday

One hand KB swing 3x10/side@62

Christine Monday

Press 3x3@85

KB swing 3x10@62 (supposed to be 44)

Karen is Changing her Program!

But first, the weekend:
Went climbing. 1/2 hour hike in and out.
Saturday, Led 2 5.8's, one 5.7, and followed a 5.10a and a 5.10d.
Sunday, led a 5.10a! a 5.9, and followed a 5.11a

So, summer vacation hit, and I am having trouble exercising, so I joined the YMCA yesterday. I have decided on a Mon, Wed, Friday program, with climbing on Tuesday, and yoga or something on Thursday.

This program came from Starting Strength. It is similar to Sam's program. The reason I am doing this is that I really want to get pull-ups into my routine, and get a little more serious in general.

Warm-up every day
5 mins on rower
5 mins of sit-ups

A
Squat
Press
DL alt/ with Power clean

B
Squat
Bench Press
Back extensions
Chins

Chris - Fri. thru Mon.

Friday - worked on ring muscle up a little bit, then did crossfit WO - Complete as many rounds as possible in 20 minutes of: 115-pound hang clean, 15 reps, 12 Ring dips, 21 Sit-ups. Dips and SUs sets straight through, but the hang cleans hung me up. Completed 3 rounds plus 10 hang cleans.

Saturday - ran 5K

Sunday - about 15 min. circuit including sprint, pull a 45# plate, gravel bag carry, and farmers walk.

Monday - squat 5x3 @ 185, 225, 245, 255, 265; press 5x3 @ 95, 105, 115, 125 (had to push, so back down), 115. Then worked on handstands for a while.

Melanie: Saturday

The big deadlift max out day came and went with little fanfare. I think the most I got off of the ground was 205. Thanks Sam and Mike for helping me, and I will live to fight another day.

Sam and Mike Saturday

Speed Bench 8x3

Mike 165

Sam 185

Pin press from forehead 2RM

Mike 165, 185, 195, 200

Sam 185, 225 (1), 215, 225

Pullups

Mike 3x8

Sam 2x5

Then Sam 7KOH using 75lbs - 9:10

Melanie: Thursday

DL: 135 x 3; 155 x 3; 175 x 3; 185 x 3; 195 x 3; 205 x 2

Christine Weds.

Bench 3x3@102.5

Front Squat 3x3@95

Sam and Mike Weds.

Pause Squat

Mike 2x2@225, 250

Sam 3x2@ 275, 295, 315

Rack pulls from just below knees

Sam 2x8@315, 350 (straps for 350)

Dips/75# curl superset 2x10

Melanie: Wednesday

DL: 135 x 3; 155 x 3; 175 x 3; 185 x 2 x 1; 185 x 3; 195 x 2 x 1
Chris said back started rounding big time on 185.

Chris Wednesday

Substitute taught at Y boot camp. After ~8 min. warm up consisting of of jog, run flight of stairs, jumping jacks and squat thrusts, we did 3 circuits each lasting about 10 min., with a little time in-between to put stuff away, etc.:
A) 15 box jumps (maybe 15-18"?), 15 push ups, 15 air squats, 50 jump rope turns;
B) 15 DB clean & press (guys had to use at least 15, girls 10. I used 25s), 15 full sit ups, 2 flights of stairs; and
C) 15 DB thrusters (they'll thank me tomorrow...), 10 burpees, 2 laps around gym (most walked, as did I).

Finished up with some relay races across the gym, mixing it up with some backwards running a a little bear crawling.

Observations: a) very few people, including "fit" individuals, knew how to do a full squat, b) very few can do correct, full ROM push ups, and c) very few people in Nashville are familiar with Brazilian pop music. Hopefully, I helped a little bit in those 3 areas today.

Karen Tuesday

Climbing gym

No fooling around afterwards.

Chris catching up

Friday - mixed bag, some of which might be considered (cringe...) isolation exercises. Did 2 sets each (except the calf raises) of the following:
Hanging V-ups, with slow descent and L-hold at the bottom
15 sec. L-sits on paralettes
Wrist rollers to failure
Calf raises on Smith machine (maybe the one thing it's good for...) - 3 sets of 10 with 2, 4, and 6 plates
4-way neck curls w/ 25# plate - 10 reps each direction
Finished up with handstands and some crunches for good measure

Saturday AM at the track - after warm up of 400m jog and some skips, did:
2x100m
2x200m
2x400m
2x200m
2x100m

Chris is a jerk, Jim is a jerk

Chris is a jerk for suggesting this wo, Jim is a jerk for making me do 135.

Overhead anyhow

7000lbs for men, 5000lbs for women

Chris 75lbs, 10:35

Sam 135lbs, 11:02

Jim 135lbs, 14-something IIRC

Melanie 55lbs, 15:52

Christine 65lbs 18ish?

Will

Cullen

Ellen

Sam and Mike Saturday

First day of new cycle by Mike

Speed bench 8x3

Mike 155

Sam 175

Push press 2RM

Mike 155, 175, 185, 195, 200 (0)

Sam 185, 205, 225, 235, 245 (0)

Chins/Pullups 3x6

Hanging leg raises

Karen Saturday

Squat 3x5 @ 95
Hang clean 3x5 @ 55
OHP 3x5 @ 55
Abs

Then climbing at climbing gym.

Christine Thursday

Ok, let's see, what did i do?

3x3 bench press at 100 lbs
3x3 front squats at 95 lbs

Thank you very little.

Karen Thursday

Climbing gym
Then
Bench
95 (fail and ha, I thought I'd racked 80 lbs), 90 x3, 85x4,75x4, 75x5 I was going for 5 reps on all.
35# kettlebell swings x20
35#kettlebell snatch, 10 each arm
35# kb lift to chin, 20
5 push-ups in rings
bunch of abs with weights
3, 3 pull-ups

Melanie: From the thrill of victory to the agony of defeat

Press: 45# x 5; 65# x 5; 60# x 5
DL: 135# x 2 x 3; 155# x 2; 175# x 1; 185 x 1; 195# (fail); 205# (3 failed attempts)
I don't know. Fatigue and soreness? I don't know. It wouldn't budge.

Chris Thursday

Press 5 reps at 95, 105, 115, 120
Push jerk 5 reps at 115, 125, 135, 145
DL 5 reps at 185, 225, 275, 315

Melanie: I lift everywhere, man

Decided to pop into the Harding Rd. YMCA yo to throw some weight around while Rosie was at gymnastics around the corner. Nice, big, pretty much empty weight room at 5 p.m. One squat rack, two Smith machines, why??

In any case:

Press: 45# x 2 x 5; 65# x 3, fail; 60# x 4, fail
Don't know. The extra set of warmup? I don't think so.

DL: 135# x 2 x 3; 155# x 2; 175 x 1; 185 x 1; 195# x 10 x 1
I rocked these. It was one of those DL workouts that leaves you feeling all BA. Got some love from the gym workers too.

Christine Tuesday

Ok so i should have listened to Sam who said "take a break from squats." But i just wanted to do them. I shouldnt have. It was a high gravity day, as Karen would say.

I started screwing off in the house with handstand push-ups (i got half of one before i fell on my head) and those back bridges Ms. Melly taught us in yoga. Time to show my spine who's boss. Then:

3 x 3 Clean and Press at 80 lbs. That went very well.
3 Squats at 155. Still going okay.
2 Squats at 165. Things dramatically went downhill. Had to drop it on the rack and crawl out from under it on the 3rd rep. Called it a day. Swore a little. Tried to kick a little sand in some skinny nerd's face. Wondered if my front squat could be throwing off my back squat. Then realized Sam would yell at me for thinking that. Drank two glasses of the box wine that Mac left at our house and felt much better about everything.

Melanie: Tuesday

Went to Health+ at lunchtime with office buddy to show him the ropes of barbell training and kettlebell. It was good. He is going to start with kettlebell / TGU / ab work.

At home:
Press: 45# x 5; 65 #x 4, fail; 60# x 5
DL: 135# x 3; 155# x 3; 170# x 2; 180# x 12 x 1
I needed two tries to get sets 4, 8 and 12.

Karen Staurday & Tuesday

Saturday: Climbing in WV
Led a 5.9- sport and a 5.6 trad
Followed a 5.10a

Was supposed to stay and climb Sunday, but I didn't get any sleep that night because instead of pupping my tent, I just threw my sleeping bag in a picnic shelter. Then it stormed all night and I was awake getting wet and listening to thunder. So I bailed the next day.

Today:
Squat 3x5
45, 99 (PR), 93.5, 93.5
Overhead Squat
45 lb bar x 5, and HOLY CRAP - that was hard. I think my form sucked.
DL 1x5
144
Bench: reps = 5, 4, then bailed because of no spotter
66, 78

(I was going to skip bench because of no spotter, but I figured I could go light. Then while pushing up the 78 for the 4th time, decided I was being stupid and that I should wait for Chris. Sam was throwing a fit in my head. See Sam? I listen.)

Christine Monday

Sam is out of town so i no do warm-ups. Warm-ups = stupid waste of time and energy. So i go right to bar with lots of weights on it.

3 x 3 bench 95 lbs
3 x 3 front squat 90 lbs

Had to use Dale Dengler as a spot. Not a particularly good spot because he's ready to rip the bar from me the minute i start struggling, but in his defense, he has EXCELLENT back squat form. I mean, we are talking beautiful waaaaay below parallel squats. His ass almost touches the ground. Mike Remple would be proud. Go Dale Dengler! Notably, his knees make the same awful cracking sound mine do during squats. Thanks for the shitty genetics, dad.

Melanie: Monday

Press: 45# x 5; 65# x 4, fail; 60 x 5
DL: 135# x 3; 155# x 3; 170# x 15 x 1

Chris Monday

3x5 hang squat snatch @ 65#
3x5 hang cleans @ 95#
5 - 95# thrusters + 10 24" box jumps
5 - 115# thrusters + 10 box jumps
5 - 135# thrusters + 10 box jumps

Then, 3 rounds of the following:
15 split cleans w/ 40# DBs
21 pull ups
time = 15:30 (pull ups were s l o w . . . I think due to almost no hip drive left for kipping)

Sore Corps Sunday

It was so much fun that I'm hesitant to post it for fear that those who could not make the WO would be upset...
First we played around on the super-sized playground equipment, practicing vaulting, climbing over obstacles, etc. Then, did 3 x (with full recovery between) a circuit that included carrying gravel bags, throwing KBs overhead for distance, climbing obstacles, and running. If ninjas had a sense of humor, they would do something like this for conditioning.

Chris Saturday

AM - 10 x 100m around 90%

PM - 10 jumping muscle ups on bar

Mac Thursday

Squat 3x5@75

     Spotter help on the last rep of the first set, quit stopping at bottom on rest and it was fine

Bench 3x5@50

     Light

PC 3x2@65

     Excellent form, bar speed, etc.

Melanie: Thursday

@ Le Muscle Box

Press: 45# x 5; 65# x 4; 60# x 5

DL: 135# x 3; 185# x 10 x 1
Good. Made progress.

Sam Weds.

TGU 5/side@62 no switch btwn reps - whole different deal

3 rounds

10 swings/hand@62

50 jumprope

20 air squat

Christine Weds.

Bench 3x3@90

Front Squata 3x3@85

Chris - not a rest day

It was going to be a rest day, but oh well....
7 sets of thruster singles @ 135, 145, 155, 160, 165 (fail), 155, 155
L forearm hurt real bad after 165, hence back down to 155 (which were still plenty hard)
I really suck at this movement
Did some handstands and stretching to cool down

Karen Thursday

Modified Barbara “Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round.

2:19, 2:24, 2:31, 2:44, 2:41

Melanie: Wednesday

Press: 45# x 5; 65# x 5; 60# x 5
Relatively extreme layback on rep 5 @ 65.

DL: 135# x 2 x 3; 155# x 2; 170# x 12 x 1
Concentrated. Heavy. Took a long time.

Chris Wednesday

Power snatch - 5 sets of doubles at 115#
Power clean & jerk - 5 sets of doubles at 135#
Press 5x3 @ 115#

3 rounds of 10 pull ups + 20 decline sit ups w/ 45# plate

Karen Tuesday & Wednesday

Tuesday: Climbing gym plus abs & pull-ups & monkeying around on rings
Wednesday 3x5
Squat 93.5
PC 67
OHP 50.5

Melanie: Tuesday

Warmed up

Okay, weight x sets x reps.

Press: 55# x 2 x 5; 65# x 4 (fail on 5); 60 x 5
Corrected elbow position; read Starting Strength; tried to keep everything tight

Deadlift: 135# x 3; 155# x 3; 160 x 15 x 1
Attempted to correct problems. Tried to get torso more vertical, butt down, shoulders where they're supposed to be, back flat. Looked up to help correct these problems. 160 felt awfully heavy last night. Wanted to give up after rep # 7, but did not.

Christine Tuesday

And...uh...Sunday

Sunday

Bench 3x3@85

FS 3x3@85

Tuesday

Press 3x3@85 (3,3,2)

DL 3x3@185

Weekend

Friday - Maxing

Mike

Press 200

Squat 325

Sam

Squat 385

Press 220 (fail - but got it Sat.)

DL 470 (fail)

Melanie

Squat 140

Press 75 (Fail - elbows bad position)

DL 225 (fail)

Saturday

Sam Press 3x1@185, 205, 220, 225 (Fail)

Sunday

Sam Glassups 3x1/side@44

Swings 3x10@97

Monday 

Intervals with Chris - jog 400, 4x100 (walk in between 100s), jog 400

Chris Monday

Early AM worked on muscle up progression. Chest was still sore from Friday making this work a little less than pleasant.
Later ran intervals at the track with Sam. I did:
jog 400m
100m of A and B skips
3 x 100m @ 80%, waking the curves
4 x 200m @ 80%, walk/jog 200 for recovery
400m jog

Chris Friday

Oh God, I'm sorry for all the bad things I've ever done....

First attempt at Crossfit WO "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 bodyweight (260#)
Bench press: body weight (175#)
Clean: 3/4 body weight (130#)

Jason and I planned to call it at 30 min. whether or not we had completed all reps. This WO started sucking pretty much right away. Jason was able to finish in just under 29 min. (but did BP@ 135 instead of 150). I completed through the 5 rep set in 29 min. So, 45 reps of each exercise instead of 55. It was more than enough. I won't feel like doing this WO again for a long time.

MacKenzie: Thursday

Press: 45# x 3 x 5
Squat: 45# x 5; 55# x 3 x 5
DL: 115# x 5; 130# x 2; 150# (fail)

At Sam's direction via telephone Mac maxed out on DL. After easily getting 130, we decided to go up, and she decided to try 150#. Though more than I was planning to recommend, I went along for the ride, not wanting to be accused of "Moranning" her down to a lower weight. With two tries, she was able to break the weight from the ground on one side but that was it. I thought that once you maxed that was it for the workout, as you're likely exhausted and shouldn't go back down and attempt a lower weight, but I was incorrect. Sam said after she should have tried for 135. From last night's performance, I think her max right now is probably around 140.

Melanie: Thursday

Press
65# x 5; 60 x 5

DL
185# x 1 x 8

Karen Sunday

Squat 3x5 93.5
Bench tried to do 3x5
couldn't push up 90 or 85, could do 83 3 times, then 2 x5 @ 78
DL 122 5 reps

then I've been sick all week.

Melanie: Wednesday

Press
60 x 5; 55 x 5

DL
175 x 10 x 1

Chris Wednesday

Snatch assistance exercises - did a complex of behind the neck push press, OH squat, 4 heaving snatch balance @ 45, 65, 75, 85, 95 (only 2 HSB this time).
Then C&J @ 135x2, and singles at 155, 165, 175, 180 (nope!).
Front squat 3x4 at 115, 135, 155
5x5 chest to bar pull ups