Sam Saturday - DL

DL - 2@475 (0)

     Few attempts, that thing didn;t want to go anywhere - tried 465 but didn;t get that either. Ended up doing 3@415 just so I could do something...

Bent row 3x5 185, 205, 225

Chris Friday

Squat 5-5-5-5-5
Loads = 135, 185, 225, 245, 245 - decided not to go too heavy today, as DLs had me moving a little slowly.
OH press 5-5-5-5-5
Loads = 95, 115, 115, 115, 115 - had to use a little hip drive on the last reps of the last 2 sets.

Then, 3 rounds AFAP of: 10 burpees, and 20 decline situps with 12lb. med ball swung from OH to feet. Not fun, esp. when my abs started cramping...

Rested a few minutes and then finished with 3 sets of 2/side TGUs with 40lb. DB.

Melanie: Thursday

Warmup: 25 25# kb swings and other warmup stuff

Deadlift: 5 x 135, 5 x 140, 5 x 145, 5 x 150, 5 x 155
Good.

Front squat: 45 x 8, 55 x 8, 65 x 8
Also good. Form suffered a bit on last few reps at 65.

12 burpees
I've been doing my daily burpees, just not posting. Chris, since people are always saying you don't look a day over 40, maybe we should do 40 days of burpees instead of 50?

Abs: L-raises hanging from pull up bar: 2 x 5

Tired now. But so glad to be back working out after a few days with a bad cold.

Chris Thursday

Deadlift 5-5-5-5-5
135, 225, 275, 315, 335

If you love the DL, please see this link http://stronglifts.com/forum/ode-to-the-deadlift-t10131.html

Chris Tues/Wed

Tuesday in MA class worked on Kali double stick drills, kickboxing combinations, and submissions from the guard. 10 burpees.

Wednesday practiced muscle-up progression with feet on the floor, jumping into dip. Have a nice raw spot on the inside of my L wrist. Then did 3 rounds for time of:
10 - 75 lb thrusters (that's all the weight I had...dang)
10 - pull ups
10 - ring dips
took about 6:30
After a brief recovery did 3 sets of 2 reps each side of 53lb. KB clean & press, some bent press with bar only, and miscellaneous grip work, incl. using my new pinch-grip apparatus. Later did 11 burpees.

Karen Wed & Thurs

Wed
6 good thrusters 52#

Thurs
21-15-9 reps of:
Clean 57 pounds (no hop)
Ring dips (I used my "rings" but I had my feet on a chair)

Karen Tuesday

Climbing gym then:

Squat 3x5 52#
DL 1x5 140#
Bench 3x5 70#

Pull-ups
3, 2.5

12 Back extensions with arms straight overhead and 10 lb weight
3 push-ups with hands in rings and feet on ball

Squats

I showed my personal-trainer friend the Squat. I had good form, I thought.

She told me that I should not go deep because I will hurt my knees. She said I shouldn't go deeper than parallel to the ground.

I told her that I thought If I kept my form good, that I'd be OK. She said she'd send me articles.

Sam Monday - 62# snatches

KB snatch 3x5/arm@62

9 burpees

Lackluster Monday

50 KB swings 25#
10 KTEs
9 burpees
25# KB one-armed power clean and press
8 with right arm
6 with left arm (left arm needed a little help from the right arm on the last 2)

And I was the parent in Zach's class this morning. 3-year-old wrangling is an exercise, right?

Christine's Rededication Ceremony

After losing a couple of optimal weight lifting weeks to The Bronchitis and realizing I have a limited weightlifting career left this year (since I plan on getting preggers come April-May) , I have decided to completely surrender my will to the Barbell. As I sit here with sore legs from cardiovascular activities yesterday, I realize this is not going to help my squat tonight. Therefore, I will no longer dilute my energy and limited athletic ability with anything that doesn't involve lifting some sort of crushing weight within precarious reach of my vital organs. I have to remember--i dont care about exercising for my health or overall fitness. That is why i dramatically changed my diet to reduce my cholesterol from 218 to a fit 155. I care about excercising as a means to crush, kill, and destroy. I care about prisoner biceps. I care about lifting up my husband and tossing him across the kitchen. I care about opening pickle jars. And i care about quadriceps. I care a LOT about them. So i hereby rededicate myself to the Gospel of the Deadlift. I will concern myself with pull-ups.  I will revel in the majesty of the squat. I will learn to enjoy arm-cancer. If it aint a bar, a bag, a plate, a weight, a bell or if it doesnt give me a PUMP, Arnold-Style, its of no use to me. For I am...Iron Woman.

Chris Monday

Played around with snatch and assistance exercises. Still having trouble with OH squat and hitting a low receiving position for the snatch (the latter was pretty wobbly with only 85lb.), but very gradually feeling more comfortable here.

Then did BENCH, yes, you heard it BENCH! 5-5-4-4-4

Loads = 135, 155, 185, 185, 185

Felt OK, but what I don't understand is how a couple months ago I could do 175 for 15 reps (and doing about the same frequency of this lift that I am now) and today I'm unable to get 5 with 185.

Finished with 3 rounds of 30 sit ups with feet hooked and hanging over a bench, and 30 back extensions. 10 burpees.

Sore Corps Sunday

Attendees were Mel, Christine, Ellen, Stuart, Jason, and me.

Did some drills with agility ladder for foot speed and coordination, followed by a couple of sprint drills to develop starting speed and leg turnover. Did a few sprints with a weighted sled on the grass and then walks with weight overhead. Course was about 40-50 yards out and back. Post your loads:
Chris 95lb, 135lb.

Farmers walks - used same course as for OH walks.
Chris 220lb., 320 lb.

Sam Sunday - Pull

DL 2@450

Speed DL 3x3@375

Front Squat 2x3@ 215

Barbell row 3x5 185, 205, 225

8 Burpees

Chris Friday

And this was supposed to be an easy week...
Weighted pull ups - 7 singles. Loads = 25, 45, 55, 65, 75, 85, 90 (PR)

Metcon - 3 rounds of:
10 - 45lb. DB hang power clean and press
10 - KTEs
10 - burpees (these were not my idea, dammit!)

8 minutes of suck

Karen Friday

52# 3 x 5

Squat
Press
Power clean

I'm gonna need a rack if I add much more weight and if I want to keep doing this at home.

Sam Thursday - Variety Day

Power snatch 4x3 135, 135, 135, 145

     Last three sets with hook grip - not too bad

OHP 4x3 135, 155, 175, 195 (2)

Barbell suitcase DL 3x3@135

Indian club stuff

5 burpees

Skip rope 3x100

Plate curls 3x5@10

Random grip stuff

I'm turning into a Moran...

Nothing fun about this WO

Prescribed was:

Five rounds for time of 45 pound barbell overhead walking lunges, 50 feet + 21 Burpees

Since there was no place to do walking lunges without really pissing a lot of people off, we subbed 18 lunges in place with the bar OH.

Took Jason about 13:30 and me about 15, due to my need to sit down and gasp periodically (OK, frequently). This one was definitely harder than it looked on paper.

Melanie: Wednesday

Warmup: 25 25# KB swings
4 burpees

Deadlift: 135 x 5; 140 x 5; 145 x 5
Front Squat: 45 x 8; 55 x 8; 65 x 8
Regular squat (just for fun): 95 x 3

Decline situps with 20# KB: 3 x 20
5 jumping pullups

All good.

Sam Weds. - Push

Bench 2x5@300 (4, 4)

:(

Squat 2x5@310

:)

4 Burpees

Christine Weds - Bench

2x3@102.5 (3, 2.5)

Karen Wednesday

4 burpees

For the following, all sets were 2, all reps were 8.
Bench press 70#
Close grip bench 50#
Hang clean and OHP 45#
bicep curls 45# (The last few of these were really hard.)
Squat 45#

Then I worked on handstands until I got one and could hold it for 5 seconds. I thought about handstand push-ups. I watched the progression videos, and will perhaps try some with my feet on the bed. That is for another day.

Oh and I walked 2 miles with Nina and her dog.
We are having another snow day, and she watched the kids so I could go to the gym. She saved me from losing my mind.

Chris - Tues & Wed

Tuesday kickboxing class - spent time working on jump rope - double unders, cross overs, running, etc. Then, partner drills - combinations, string up to 10 techniques (starting w/1, then 2, then 3, etc). Finished with review of a couple of submissions from mount and guard positions on the ground.
Wednesday - played around with handstand push ups and L-pull ups. The HSPUs were really hard for me. Just did 3 sets of 3 or 4 partial reps followed by 5 L-pull ups. Finished with a couple sets of 2 negative HSPUs full ROM. Then did about 20 min. of bootcamp - mostly agility and speed drills. Have not done this class since my foot started bothering me back in the early summer. Foot was fine today. Yea.

Sam Tuesday - Snatch

Armbar/TGU/Windmill/OHSq series (we need a name for this) 3/side with 44#KB

Snatch 3x56@44 (switch hands every 7)

Series again

3 burpees!

Don't forget your Burpees!

For those that have joined the 50-burpee challenge - if you miss a day (like I did yesterday) you have to make it up the next day. Maybe by day 50 I won't hate burpees anymore....

Weekend Warriors

Friday was DL day.

Everyone can fill theirs in.

I did 425x3

Pause Front Squat 3x5@195

Lockout singles up to 525 (which took me a few attempts)

Christine PRed 240

Chris PRed 365
Melanie PRed 205

Saturday was a mini-Murph at the Moran's

Run 800 meters

3 Rounds of

3 sandbag cleans/side

12 Pullups

12 Burpees

Run 800 meters

Sunday was squat day at the CrishDome

Squat 310 (4,3)

Power cleans 3x3@185

Then I did a few singles with 325 on squat throughout the day

one armed barbell curls (pretty difficult!) 3x3@45

Side press 3x5 each arm 65, 70, 70

Chris squats 5x5 - last 2 sets at 245

OH press - worked up to a single 135 (current PR) + 2 push presses

BP 5x5 at 175lb.

I'm tired and plan to take most of the week of from heavy lifting

Melanie: I don't remember everything but I know I PRed on squat at 135 (!) and had a surprisingly easy time clean and pressing 75. I had a lot of fun, too.

It's a deadlift party

Thank You!

Thank you all for a lovely weekend! I had a great time.

I am sore and I feel like someone beat me up. It makes me proud.

My workout today:
2 burpees (they were awful)

I am also going to write down a little of what I did this weekend so when I am a beast I can look back and remember when I was weak like kitten.

Who knows about sets and reps (2 sets? one or 2 reps?), here are some top pounds, beyotches:
OHP 45, 55
Pull-ups - 3 in a row
Hang clean & push press 75
DL 140
Prisoner curls 45
Bench 85 (heh. Mel says I really did 85#. In retrospect, if true, I am impressed)
Turkish get ups 18
I dragged that sled. You heard me.

Chris Friday

Worked on Oly technique with the bar only, mostly from the high hang position. In this order, worked OH squat, power snatch, cleans, clean & push jerk, split jerks, snatch balance, full snatch from high hang.

Then rode stationary bike for 30 min. hard

Worked on L hang and pike on the bar along with weighted decline situps

Cooled down with handstand practice and stretching*

*following a recommendation for The Weightlifting Encyclopedia (find it at Amazon http://www.amazon.com/Weightlifting-Encyclopedia-Guide-World-Performance/dp/0965917924 ), I have included stretching in the receiving postion (bottom) of the snatch with either a stick, or one of those foam-covered weighted bars. I think it has improved my ability to OH squat low and snatch correctly.

Karen: Thursday

I'm going easy on today because I am going to crush tomorrow.

I used my new "fitness anywhere" thing that Chris (my husband) made for me. I'll bring it this weekend so you can see it in action. Use can use a set of rings for everything I think.

2 sets of 10 each:
rows
Y's
I's
tricep extension
poushups with hands in rings

Then pull-ups:
4, 3, 3

Sam Weds. - Bench

Bench 2x5@300 (3,4)

Hard to push today - one of the warmup sets with 225 felt like 275 and I knew if was an off day.

Close-grip bench 2x5@235 (3, 5)

Barbell side press 3x5 45, 65, 65

Me love some side press. these will become a regular addition.

Christine Weds. - swing

One armed KB swing 2x50 (5/hand)

Melanie: Wednesday

25 25# KB swing plus other minor warmup stuff

Bench: 45 x 5; 65 x 5; 80 x 2 x 5
These were quite hard. I would not have gotten the last rep on each set without my spotter.

Squat: 65 x 5; 95 x 3; 105 x 2 x 5
Effort was fine, form not ideal.

Clean and press: 65 x 2 x 3
Harder than expected.

Close grip bench: 55 x 2 x 8
No problem, but effortful.

L-Leg raises on pull up bar: 3 x 5

Chris Wednesday

135lb. power cleans/ring dips for time. Reps =
15/30
12/24
9/18
6/12
3/6

We scaled to 135lb. cause Jason didn't think he could do 155lb. PCs. Thank goodness. "Rings" were strap handles borrowed from the pull-down machine. We hung these with climbing webbing from the pull up station. My triceps are toast and nicely abraded from the strap/carbiner rubbing against my arms on each rep. There was some waiting in line because we had 3 guys working at the same time (set up a second bar after the 2nd set)
, but it took me about 18 min.

High gravity day

Climbing gym on Sunday

Today was Push
Bench 65 x 8 reps x 2 sets
close grip bench 50 x 8 x 2
OHP 45 x 8 x 2
squat 85 x 8 x 2
Abs

Then I thought - hey - today is my birthday, I wonder how many pull-ups I can do?
3.
Then 3 with 20 lb assist.
I think today is a high gravity day.

Sam Tuesday - Squat

Squat 2x5@300

Random grip stuff

Christine Tues - Bench

Bench 2x5@95

High pull 3x5 65, 85,85

Curls - who knows I saw 55 on there at one point

Melanie: Tuesday

20 push ups, as prescribed by Christine to shut me up.

Melanie: Monday

25# KB swings x 25

Deadlift: 135 x 5 x 5
Straight leg deadlift: 95 x 3 x 5
Snatch grip deadlift 95 x 3 x 5
These felt great. My love affair with deadlifts is back on. My confidence has been restored and more importantly I feel like my form is better. I guess we'll see on Friday.

Abs: Various things including 2 x 1 minute in plank. Owie.

Handstand: Just one.

Chris Monday

Oly technique day

Worked on hanging power snatch up to 115lb.

C&J up to 155

135lb. front squat for 5-5-8

Finished with single set of max pull ups - 21 reps

Sore Corps Sunday

Played around with the rings for a little bit. This apparatus presents many new challenges!

Then did 3 rounds of the following:
Sprint approx. 100m
10 KB swings
1 heavy TGU per side
10 pull ups (subs: jumping PU or pull-tos on the rings)
10 box jumps

Sam Friday - DL

DL 3x3@400

Speed DL 3x3@325

DL Lockouts 5x1 315, 415, 465, 485, 505

Pause Front Squats 3x5@175

Melanie: Saturday

Ran 3.5 miles
This is .5 miles more than I ususally do. Slow but good. There were like 10 million other people running in some sort of herd. Marathon training I guess.

53# KB swings: 3 x 10

Chris Friday

With Jason and Carter at the Y
Weighted dips 5x5:
loads = 25, 35, 45, 60, 70
burn out bodyweight set of 35 to finish

Then, worked on handstands a little, followed by a short metcon - 4 rounds of:
10 - 75lb. thrusters
10 - KTEs

Did this WO about 45 min. ago and the pain in my upper arms is starting to settle in nicely.

Ready or not , here I come!

I arrive Friday, January 16 at 4:55.
I leave Sunday, January 18 at 3:55.

Today
Press
DLs
140# 1 set 2 reps
115# 8 sets of 3
No pull-ups, I am still sore from yesterday.

Then supersculpt class for an hour.

Melanie: Thursday

25 30# KB swings

Deadlift (All in sets by reps): 135 x 5 x 3
Straight leg deadlift: 95 x 3 x 5
Sumo deadlift: 95 x 3 x 5
These were all good. I was very focused on form and think I'm improving. My grip started to go on the last rep or so of the sumos. Correction: I meant snatch grip DL.

Squat: 65 x 2 x 10
These weren't prescribed or planned today, but once I got to the gym I really wanted to squat, so I did.

Abs: Busdrivers in boat pose with 10# medicine ball, 3 x 20

Chris Thursday

Squat day
sets of 3 at 225, 245, 265, 265, 265

Short metcon - 3 rounds of:
10 55lb DB swings
5 handstands
10 sit ups

Finished w/ GTG pull ups - 5, 5, 10 reps

Karen Thursday

Pull-ups
20 lb weighted pull-ups. BA! (that means bad-ass, right?)
2.5, 2.5, 0.5, 0.5
regular pull-ups
4, 4, 3, 2.5
kipping pull-ups
7, 7, 7, 3

Vigorous dancing to really loud music in between everything. Nobody saw.

Sam Weds. - Push

Bench 2x5@285

Squat 2x5@285

Power clean and press 2x2@185

BB curl 2x5 115, 105

Christine Weds. - bench

Bench  2x5@90

BB high pull 3x5 45, 65, 65

Karen Tuesday

Climbing gym

then Push:
Bench press 62# 10 x 2
close grip bench 45# 10x2
OH press 43# 8x2
squat 81# 10x2
abs bunch of stuff

Melanie: Wednesday

4 rounds of:

10 push ups
25 35# KB swings
10 box jumps
10 walking lunges with a 25# DB in each hand
10 decline sit ups with 25# KB

Took about 20 minutes. Hard. Sweaty. Tired.

Melanie: Tuesday

First of all, my abs are still sore from all of those clean and presses on Sunday. Other areas are sore as well, but the abs surprised me.

Second of all, though bodyweight doesn't matter, I did my Hold the Stuffing (a weight maintenance effort work puts on over the holidays) post-holiday weigh-in today and gained a little but not enough to keep me from winning a new gym bag. The employee weighing me said "You work out so hard, I don't care if you gained 10 pounds, I'd still give you the gym bag." So finally a little respect from Health+. Maybe they don't hate me.

C. I think two guys at Health+ were Crossfitters. They were doing snatches with the KB, wall ball, GH stuff. I didn't talk to them though.

So, now for today's WO.

25 35# KB swings

Bench
45 x 10; 75 x 2 x 8
Spotter had to assist me on last two reps of second set.

Squat
45 x 5; 65 x 5; 100 x 2 x 8
Why were these so hard? My form sucked.

OHP
45 x 2 x 5

K-ron's slothfest

I have been a sloth for two weeks. Tomorrow I will change my wicked ways.

Chris Monday

Deadlifts 3-3-3-3-3
loads: 225, 275, 315, 335, 355 (PR*)
*note: my previous 1RM was 335

Followed with a short metcon - 3 rounds of:
5 x 95lb hang cleans
10 x pull ups
10 x 10lb. wall ball shots

Christine Sunday - DL BA!

DL 2@225

Speed DL 5x3@190

WoW Sunday - Jim's a jerk

3, 10, 3, 10, 3, 20, 3, 10, 3, 20, 3

Anytime there's a 3 you do clean and jerk/push press/ press

for 10 is KB swing

20 is pushups

I did 185, 185, 155, 155, 155, 155 for Cleans and press/ push press

97 for KB swings

Christine Saturday - Arm cancer

50 18# KB snatches 5/side

Prisoner curls

Christine Friday - squat

Squat 2x5@122.5

Sam Friday

DL 2@450 (1)

Speed DL 5x3@375

Chris Friday & invitation

Clean and jerk 135lb. - 7 sets of 3

I am hereby extending an invitation to join me in 50 days of burpees beginning on Jan. 18th. Start day 1 with 1 burpee, next day 2 burpees, etc., culminating with 50 burpees on March 9th. You can break them up any way you want to during the day. Miss a day and you have to make it up the next. Anyone that completes the challenge is exempt from giving me a birthday present....

Melanie: Friday

First workout of 2009!

Ran 3 miles. Very, very slowly. Definitely have some work to do before zoo run Jan. 24.
Push ups: 3 x 5
53# KB swings: 3 x 10