Bench 5x5@80
Bent row 3x5@70
Tuesday, March 31, 2009
Monday, March 30, 2009
Melanie: Monday
Volume day.
Squat: 45 x 5; 65 x 3; 95 x4x5; 100 x 5
The sets of 5 reps @ 95 were plenty challenging, however, as I approached the last set I heard Sam's voice in my head saying "Sometimes you have to try to lift something you think you can't." I did and I could.
Bench: 45 x 5; 75 x 3 x 5; 75 x 2 x4
These were another story. Bench was taken so I did these on the squat rack and my set up felt awkward. Plus, I didn't have a spotter and needed one on the last two sets, so didn't get my 5th reps on those.
Rows: 45 x 5; 65 x 5 x 5
I'm not sure what to make of these. Last reps on three of the sets were challenging. Need to work on form.
Leg raises on pullup bar: 4 x 5
5 snatch practices with stick
Squat: 45 x 5; 65 x 3; 95 x4x5; 100 x 5
The sets of 5 reps @ 95 were plenty challenging, however, as I approached the last set I heard Sam's voice in my head saying "Sometimes you have to try to lift something you think you can't." I did and I could.
Bench: 45 x 5; 75 x 3 x 5; 75 x 2 x4
These were another story. Bench was taken so I did these on the squat rack and my set up felt awkward. Plus, I didn't have a spotter and needed one on the last two sets, so didn't get my 5th reps on those.
Rows: 45 x 5; 65 x 5 x 5
I'm not sure what to make of these. Last reps on three of the sets were challenging. Need to work on form.
Leg raises on pullup bar: 4 x 5
5 snatch practices with stick
Chris Monday
Spent some time working on snatch tech. with light weight, then
Box squats - 3 sets of 5 at 135, 185, 225. These were remarkably harder than regular back squats.
Incline bench - 5x5 at 135lb.
Power cleans - 3 sets of 8 at 135lb., resting as little as possible btwn. sets
Box squats - 3 sets of 5 at 135, 185, 225. These were remarkably harder than regular back squats.
Incline bench - 5x5 at 135lb.
Power cleans - 3 sets of 8 at 135lb., resting as little as possible btwn. sets
Karen Monday
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 3 pound ball, 10 ft target - 30, 26, 26
Sumo deadlift high-pull, 52 pounds - 12, 10, 10
Box Jump, step w/ 2 risers - 20, 18, 14
Push-press, 52 pounds - 9, 9, 10
Football run
Sore Corps Yoga
Here is the yoga sequence we did Sunday at the Muscle Box. Namaste, y'all!
Mountain pose (Tadasana)
Sun salutations x 5 (There are many variations to sun salutations, this is the one we did)
Warrior 1
Warrior 2 - shoulders square to front, knee tracking over middle toe, no surfing!
Triangle
Tree
Chair x 3 - go deeper than the girl pictured at that link
Headstand - 2 or 3. If you fail more than twice getting up, stop trying for that session and move on.
Pigeon, modify by bending back leg if necessary, and by using towel under front leg's hip if necessary. Fold torso over forward leg, resting on crossed elbows. Work towards getting foward leg perpendicular to your torso and both hips facing forward.
Bridge
Wheel x 3
Figure four hip opener, both shoulders on floor, allow bent leg to fall across so foot is flat on the floor, lower foot and rotate onto its side (could not find illustration of this)
Hero, using a towel under your butt if necessary or alternatively simply sitting on your shins & tops of your feet. Arms in Gomukhasana, known less poetically as Cow Face Pose. Note her leg position in this illustration - that is also a nice way to work this pose.
Though we did not do this, finish in savasana or corpse pose, where you simply lie flat on the mat, palms up, feet dropping out to left and right naturally, and just breathe for a few minutes.
Mountain pose (Tadasana)
Sun salutations x 5 (There are many variations to sun salutations, this is the one we did)
- Mountain pose
- Arms swoop overhead, slight backbend
- Arms swoop down, palms touch ground, head down, knees bent if necessary
- Palms still on ground, extend back forward and look up
- Bend knees, plant palms firmly on ground
- Jump back into plank
- Upward dog
- Downward dog
- Look between your hand, jump feet between hands
- Forward bend
- Arms swoop up as you raise your torso, keep spine flat
- Arms above head, slight backbend
Warrior 1
Warrior 2 - shoulders square to front, knee tracking over middle toe, no surfing!
Triangle
Tree
Chair x 3 - go deeper than the girl pictured at that link
Headstand - 2 or 3. If you fail more than twice getting up, stop trying for that session and move on.
Pigeon, modify by bending back leg if necessary, and by using towel under front leg's hip if necessary. Fold torso over forward leg, resting on crossed elbows. Work towards getting foward leg perpendicular to your torso and both hips facing forward.
Bridge
Wheel x 3
Figure four hip opener, both shoulders on floor, allow bent leg to fall across so foot is flat on the floor, lower foot and rotate onto its side (could not find illustration of this)
Hero, using a towel under your butt if necessary or alternatively simply sitting on your shins & tops of your feet. Arms in Gomukhasana, known less poetically as Cow Face Pose. Note her leg position in this illustration - that is also a nice way to work this pose.
Though we did not do this, finish in savasana or corpse pose, where you simply lie flat on the mat, palms up, feet dropping out to left and right naturally, and just breathe for a few minutes.
Saturday, March 28, 2009
Sam Saturday - Variety day
OHS 2x5@105
Side press 2x5@80
Power Clesn 2x2@205
Thick bar PC 2x2@135
Zercher deadlifts 2x5@185
Christine Saturday - Texas Intensity
Squat
After several false starts due to toddler 145@3
OHP 3@75, 3@80
DL 3@210
Melanie: Friday; Morans: Saturday
Melanie Friday: 3 RM @ Crish Dome
Squat 120# x 3 (probably could have gone to 125)
OHP 70# x 3 (failed on 3, push pressed it)
DL 200 x 2 (unable to get 3 - next time)
OHS 45# x 5
Thanks Crishes!!
Chris: Saturday @ Lipscomb track, throwing field and home (track was open today, which was nice)
Jog 1/2 mile; 2 sprints each @ 40, 60, 100 yards
400m run
10 throws each with 16# shotput and 28# weight for distance
Shot felt pretty good, WFD sucked.
Melanie: Saturday
Jogged four miles on track and wood chip path. Did not time it. This actually felt great and was a lifetime distance PR. Yay! First time I ever enjoyed running on a track - likely because I wasn't sprinting and it wasn't hot and sunny.
@ home: 6 x 5 L raises, 3 x 2 jumping pull ups, 50 sit ups
Did the last set of jumping pull ups from a stool which helped tremendously.
Squat 120# x 3 (probably could have gone to 125)
OHP 70# x 3 (failed on 3, push pressed it)
DL 200 x 2 (unable to get 3 - next time)
OHS 45# x 5
Thanks Crishes!!
Chris: Saturday @ Lipscomb track, throwing field and home (track was open today, which was nice)
Jog 1/2 mile; 2 sprints each @ 40, 60, 100 yards
400m run
10 throws each with 16# shotput and 28# weight for distance
Shot felt pretty good, WFD sucked.
Melanie: Saturday
Jogged four miles on track and wood chip path. Did not time it. This actually felt great and was a lifetime distance PR. Yay! First time I ever enjoyed running on a track - likely because I wasn't sprinting and it wasn't hot and sunny.
@ home: 6 x 5 L raises, 3 x 2 jumping pull ups, 50 sit ups
Did the last set of jumping pull ups from a stool which helped tremendously.
Friday, March 27, 2009
Chris Friday
Power snatch + 3 OH squat @ 65, 75, 85, 95, then PS + 1 OH squat @ 105 and 115 (not very deep on this one - need to do outdoors w/ bumpers so I can bail out if nec.).
OH press - 5 sets of 4 @ 115
7 negative HSPU
5 rounds AFAP of: 10 pull ups + 20 dips
took about 9 min.
Thursday, March 26, 2009
Melanie: Wednesday
10 leg raises hanging from pull up bar
Warmed up with just the bar, then:
Front squat 3 x 3 @ 55#
Floor press 3 x 3 @75#
Rows 3 x 3 @ 55 #
4 x 5 leg raises from pull up bar
I am still sore from Monday!
Warmed up with just the bar, then:
Front squat 3 x 3 @ 55#
Floor press 3 x 3 @75#
Rows 3 x 3 @ 55 #
4 x 5 leg raises from pull up bar
I am still sore from Monday!
Wednesday, March 25, 2009
Chris Wednesday
Clean & jerk - warm up sets followed by singles at 135, 155, 165, 175, 165.
Front squat 3-3-3-3-3. Loads = 155, 175, 185, 185, 185
Day 3 of 30-d HSPU (negatives) challenge.
Front squat 3-3-3-3-3. Loads = 155, 175, 185, 185, 185
Day 3 of 30-d HSPU (negatives) challenge.
Karen
Saturday I went climbing outside all day.
Today x5
Squat 52, 57, 62 (These weights seem so low. Melanie and Chris - when you are here, let's squat together.)
Hang clean 62, 67, 67
OHP 57, 57, 57
Pull-ups
4, 4, 4, 4
Today x5
Squat 52, 57, 62 (These weights seem so low. Melanie and Chris - when you are here, let's squat together.)
Hang clean 62, 67, 67
OHP 57, 57, 57
Pull-ups
4, 4, 4, 4
Tuesday, March 24, 2009
Sam Tues - Texas Recovery
Power snatch 3x2@145
OHP 3x3@170
Front squat 3x3@205
Thick bar curl 2x5@95
Thick bar reverse curl 2x5@45
Mike:
OHP 3x3@150
Front Squat 1x2#155
Thick bar curl
Thick bar reverse curl
Melanie: Tuesday
Attempted to run 3 miles. Ended up walking about 1/3 of it. Slow. Ugly. Painful.
It was not all for nought, however. I decided to use this run to test a hypothesis I came up with this morning that running whilst quite sore from previous day's lifting would serve to warm up the muscles to the extent that they would become loose and un-sore by end of run. My results indicate that this hypothesis is emphatically incorrect. Thanks, science!
Monday, March 23, 2009
Chris Monday
Worked on snatch technique w/ very light weight.
Then DL 5x5. Loads = 185, 225, 275, 315, 335
Finished up with 5 rounds of 12 wall ball shots.
Then DL 5x5. Loads = 185, 225, 275, 315, 335
Finished up with 5 rounds of 12 wall ball shots.
Chris - last week
Tues. - 100 pull ups, 100 53lb. KB snatch
Wed. - run about 3 miles. Foot really hurt the next day....$#%&* plantar fasciitis!
Thus. - 12 rounds of: 5 ring dips, 5 OH squat w/ 53lb. KB, then an extra set of 15 dips at the end 'cause Connor wanted to video it.
Wed. - run about 3 miles. Foot really hurt the next day....$#%&* plantar fasciitis!
Thus. - 12 rounds of: 5 ring dips, 5 OH squat w/ 53lb. KB, then an extra set of 15 dips at the end 'cause Connor wanted to video it.
Sore Corps Sunday
Skill practice - first phase of learning kipping pull up (controlled swing), and rope climb.
Strength - KB clean and press, singles, heavy.
Metcon - 100 KB swings, 100 push ups, 100 sit ups for time. Top 3 times: Jason 12:15, Chris 12:25, Sam 13:30.
Strength - KB clean and press, singles, heavy.
Metcon - 100 KB swings, 100 push ups, 100 sit ups for time. Top 3 times: Jason 12:15, Chris 12:25, Sam 13:30.
Melanie: Monday
First day of the much-anticipated Texas Method program.
After 45# x 5 warmup of each exercise, 5 x 5 each of:
95# squat
50# OHP
50# rows
Squats were challenging. My left knee buckles frequently at the beginning of the ascent. Must improve. In the last set I kind of got stuck on reps 4 & 5, I think because I was leaning forward, but I pushed through. I tried the OHPs first with 60, then 55, and both were too much, so dropped to 50. Had to push press the last two reps of the fifth set. I probably could've gone a little heavier on the rows.
2 jumping pull up attempts
100 full sit ups
After 45# x 5 warmup of each exercise, 5 x 5 each of:
95# squat
50# OHP
50# rows
Squats were challenging. My left knee buckles frequently at the beginning of the ascent. Must improve. In the last set I kind of got stuck on reps 4 & 5, I think because I was leaning forward, but I pushed through. I tried the OHPs first with 60, then 55, and both were too much, so dropped to 50. Had to push press the last two reps of the fifth set. I probably could've gone a little heavier on the rows.
2 jumping pull up attempts
100 full sit ups
Sunday, March 22, 2009
Christine Saturday PttP
Starting ehr on a Power to the People deal
OHP 2x5@70
DL 2x5@135
Carrying punching bag around.
Wednesday, March 18, 2009
Sam Tuesday - forearm
Thick bar (beach towel wrapped around bar) BB curl - 2x5@95
Thick bar reverse curl 2x5@45 (Tried to start at 65 - these are hard!)
Sledgehammer levering
Chest expander
Tuesday, March 17, 2009
Kayron Saturday, Sunday Tuesday
Sat & Sunday Climbing Gym
Tuesday
50 pull-ups (some were jumping)
100 push-ups
150 squats
approx 30 min
I mixed it up - did some pull-ups, some push-ups, some squats, some dishes, some pull-ups...
Tuesday
50 pull-ups (some were jumping)
100 push-ups
150 squats
approx 30 min
I mixed it up - did some pull-ups, some push-ups, some squats, some dishes, some pull-ups...
Monday, March 16, 2009
WoW Sunday - Carry
Only Chris and I.
Carries to fence and back:
80lb sandbag carry
100lb Lady Challenge stone carry
Barbell OH carry.
Chris - 95, 117.5, 145
Sam - 95, 145, 195
Farmer's walks 3@110/hand
5 Rounds of
Tire pull in 90 (Chris 45 for first one - then he sacced up)
KB swing x10 (Chris 62, Sam 97)
Saturday, March 14, 2009
Sam Saturday - Texas Recovery
Power snatch 3x3@135
OHP 3x3@145
Front Squat 3x3@185
Rolling thunder singles 115, 120, 125
Friday, March 13, 2009
Melanie: Friday
First day back after four days off making excuses.
5 snatches with stick
12 minutes beach babe
10 25# KB snatches each side
2 jumping pull ups
60# squat x 20
2 jumping pullups
3 x 50 GH sit ups
10 OH squats with stick
2 jumping pull ups
I'm ready for the beach.
Also, had epiphany. Christine is my Shute.
Chris Friday
Practiced clean & jerk technique. Did a few sets of doubles at 95, 115, and 135. Today was probably the first time I've actually felt like I was pushing under the bar, with elbows locked out in the receiving position. Thanks Polo!
Squat 3-3-3-3-3. Loads = 225, 245, 265, 275, 275. Had to call on a Higher Power to complete rep 3 of the last set.
Push press 5-5-5-5-5. Loads = 95, 115, 135, 135, 115. Set 4 was a grind, so backed down last set to keep speed up.
Then worked on kipping pull up technique, focusing on pushing away from bar at the top. Did 4 sets, then a set of 8 strict close-grip chins.
Finished with 3x15sec. L-sits on parallettes. 15 sec. on the clock is a lot longer than 15 sec. in my head...
Squat 3-3-3-3-3. Loads = 225, 245, 265, 275, 275. Had to call on a Higher Power to complete rep 3 of the last set.
Push press 5-5-5-5-5. Loads = 95, 115, 135, 135, 115. Set 4 was a grind, so backed down last set to keep speed up.
Then worked on kipping pull up technique, focusing on pushing away from bar at the top. Did 4 sets, then a set of 8 strict close-grip chins.
Finished with 3x15sec. L-sits on parallettes. 15 sec. on the clock is a lot longer than 15 sec. in my head...
Karen Thursday
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips (I did chair dips)
15 Sit-ups
10 rounds 28 minutes
Then I did the B Warm-up. I meant to do it first. I need to watch the video again - because it felt weird. I used my broom.
Five pull-ups
Five ring dips (I did chair dips)
15 Sit-ups
10 rounds 28 minutes
Then I did the B Warm-up. I meant to do it first. I need to watch the video again - because it felt weird. I used my broom.
Thursday, March 12, 2009
Sam Thursday
3x10@97 KB swing interspersed with 50 jumprope
Various chest expander exercises b/c I'm tired of getting sand kicked in my face
Chris Wednesday
Noon
After Burgener warm up, worked on snatch from blocks (bar only), 5 sets of 3 reps. Managed to hit a few reps that actually felt right.
Then, sets of 5 front squat @ 95, 115, 135, 145, 155. Seems like my arms are more comfortable when I do these from a clean, rather than the rack. Or maybe wrists/elbows are getting a little more flexible?
Before supper
Run 1 mile med. tempo. Grip work with pinch gripper and ball finial (treated lumber painted -see photo- and screw eye added) gripper.
Tuesday, March 10, 2009
Chris B-day
Last night at the Muscle Box did the xfit filthy fifty:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35lbs)
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders
As Rx'd except box was probably an inch or 2 under 24", and heaviest med ball was 12. Time = 31:20. Wall ball and burpees were probably the slowest parts. Having worked up to a dozen or so consecutive double unders over the last couple Tuesday WOs really helped the home stretch not suck too bad.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35lbs)
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (with pushup and jump)
50 Double unders
As Rx'd except box was probably an inch or 2 under 24", and heaviest med ball was 12. Time = 31:20. Wall ball and burpees were probably the slowest parts. Having worked up to a dozen or so consecutive double unders over the last couple Tuesday WOs really helped the home stretch not suck too bad.
Karen Tuesday
Modified WOD:
Complete as many rounds as you can in twenty minutes of:
Handstands 20 second hold
Pull-ups (jump to start) 7,6,6,5,5,4
15 Steps, Walking Lunge
6 rounds.
Complete as many rounds as you can in twenty minutes of:
Handstands 20 second hold
Pull-ups (jump to start) 7,6,6,5,5,4
15 Steps, Walking Lunge
6 rounds.
Monday, March 9, 2009
Melanie: Sunday
Great Olympic training seminar at South Nashville Crossfit followed by...
...143 burpees! Death before asterisk!
For those who need it (e.g. Me), here is a link to the Burgener Warmup we learned at the seminar.
...143 burpees! Death before asterisk!
For those who need it (e.g. Me), here is a link to the Burgener Warmup we learned at the seminar.
Hello Pony
I remember you. Yes, I guess it is time I got back on.
3 sets x 5 reps
5 reps
Squat 57.5
Ohp 57.5
Power clean 72.5
5 sets
10 push ups
3 pull-ups
3 sets x 5 reps
5 reps
Squat 57.5
Ohp 57.5
Power clean 72.5
5 sets
10 push ups
3 pull-ups
Sunday, March 8, 2009
Sam Sunday
Push jerk 3x2 185, 205, 225
Chins 2x5
Pinch grip curls 2x5@10
Pinch grip farmer's walk ~50ft 35lbs/hand
Friday, March 6, 2009
Chris Friday
Warm up - TGUs, 2 reps per side - 2 sets w/ 40lb., 2 sets w/ 50 lb. (used DBs)
Squat 4 sets of 8. Loads = 135, 225, 225, 225. Did these a low and a little wider than usual. My hammies still feel like they might lock up at any minute...
Bench 4 sets of 8. Loads = 135, 155, 155, 155
Static holds (grip work) - clean grip w/ 225, 315, then 2 sets over/under w/ 405.
Will do burpees tonight (see previous reference to unhappy hammies).
Squat 4 sets of 8. Loads = 135, 225, 225, 225. Did these a low and a little wider than usual. My hammies still feel like they might lock up at any minute...
Bench 4 sets of 8. Loads = 135, 155, 155, 155
Static holds (grip work) - clean grip w/ 225, 315, then 2 sets over/under w/ 405.
Will do burpees tonight (see previous reference to unhappy hammies).
Thursday, March 5, 2009
Melanie: Thursday
12 burpees
3 x 5 OHS with barbell
3 sets of:
12 burpees (last set was 10 burpees)
2 jumping pullups
Hang from bar practicing beginning of kip
10 L leg raises
Walk 1 mile on treadmill.
3 x 5 OHS with barbell
3 sets of:
12 burpees (last set was 10 burpees)
2 jumping pullups
Hang from bar practicing beginning of kip
10 L leg raises
Walk 1 mile on treadmill.
Chris Thursday
Weighted pull ups 5 sets of 3 reps. Loads = 25, 45, 55, 55, 55
methcon - 4 rounds of:
10 second handstand
10 burpees
10/side standing cable Russian twists
10 24" box jumps
methcon - 4 rounds of:
10 second handstand
10 burpees
10/side standing cable Russian twists
10 24" box jumps
Wednesday, March 4, 2009
Melanie: Wednesday
Tuesday: 44 burpees
Wednesday: Sweat Stew
3 x 2 jumping pull ups (2 @ home this morning, 2 @ gym, 2 more yet to come @ home.)
10 OH squat with stick
10 burpees
12 minutes Beach Babe
10 burpees
2 x 5 Glass Ups
10 burpees
2 x 5 L leg raises on pull up bar
10 OH squat with stick
5 burpees
Wednesday: Sweat Stew
3 x 2 jumping pull ups (2 @ home this morning, 2 @ gym, 2 more yet to come @ home.)
10 OH squat with stick
10 burpees
12 minutes Beach Babe
10 burpees
2 x 5 Glass Ups
10 burpees
2 x 5 L leg raises on pull up bar
10 OH squat with stick
5 burpees
Chris Wednesday
Hang power snatch + 3 OH squat. Loads = 65, 75, 85, 95, 105 (baled out on 3rd rep of OH squat), 115 (just did a partial squat - too unsteady).
Power snatch singles - 3 @ 125
Clean & jerk singles - 135, 145, 155, 165
90 burpees
Power snatch singles - 3 @ 125
Clean & jerk singles - 135, 145, 155, 165
90 burpees
Current Maxes
Sam
Squat 350
OHP 215
DL 450
Christine
Squat 175
OHP 85
DL 245
Please post yours
Chris
Squat 285
OHP 140
DL 375
Melanie
Squat 135
OHP 75
DL 220
Sam Tues - variety
Glassups 3/side w/44
C+P 3/side w/ 97
Pretty happy, last time I tried to clean this thing was a couple months ago and it almost knocked me over. No problems 3x in a row now.
Goblet squat 3x5@97
Tuesday, March 3, 2009
Breaking News
NASHVILLE, Tenn.--Members of the Sore Corps announced today that they are officially abandoning the 100 Days of Burpees Challenge. They will continue on with their previously stated 50 Day Challenge, which comes to its culmination March 9.
"These are difficult times, for everyone, and we're all being forced to make hard choices," Sore Corps member Sam said. "We decided to focus our resources on different goals, and had to make some sacrifices. We're confident the work we put into the 50 Day Challenge will make important contributions to our overall strength as an organization, and our gaze remains fixed on the horizon."
Others were less sanguine.
"I'm not going to pretend like I'm not disappointed. This hurts, it really hurts," Sore Corps stalwart Melanie said. "But, you have to look at the greater good during these difficult times, and sometimes put aside your own dreams. I'm just going to try to keep my chin up and somehow find a way to move on."
The members are discussing different, perhaps less taxing, challenges to replace the much-vaunted 100 Days of Burpees Challenge, but no definite plans were available at press time.
"These are difficult times, for everyone, and we're all being forced to make hard choices," Sore Corps member Sam said. "We decided to focus our resources on different goals, and had to make some sacrifices. We're confident the work we put into the 50 Day Challenge will make important contributions to our overall strength as an organization, and our gaze remains fixed on the horizon."
Others were less sanguine.
"I'm not going to pretend like I'm not disappointed. This hurts, it really hurts," Sore Corps stalwart Melanie said. "But, you have to look at the greater good during these difficult times, and sometimes put aside your own dreams. I'm just going to try to keep my chin up and somehow find a way to move on."
The members are discussing different, perhaps less taxing, challenges to replace the much-vaunted 100 Days of Burpees Challenge, but no definite plans were available at press time.
Monday, March 2, 2009
Melanie
Saturday: Crossfit Total at the Muscle Box
Squat: 135
Deadlift: 220 (failed 225)
OHP: 75 (failed 80)
Total: 430
Sunday: 42 burpees
Monday:
10 burpees
10 minutes Beach Babe w/ jump rope and 25#Kb
10 burpees
5 25# KB snatches each side
10 burpees
5 20 # Glass ups each side
10 burpees
3 burpees
Squat: 135
Deadlift: 220 (failed 225)
OHP: 75 (failed 80)
Total: 430
Sunday: 42 burpees
Monday:
10 burpees
10 minutes Beach Babe w/ jump rope and 25#Kb
10 burpees
5 25# KB snatches each side
10 burpees
5 20 # Glass ups each side
10 burpees
3 burpees
Chris Monday
Xfit WO Helen - 3 rounds for time of:
400m run
12 pull ups
21 swings w/ 55lb. DB
Time = 10:24. The first 400m I felt like the face on the L, the last 400m, like the one on the Right. Waited at least 5 min. before doing the daily burpees.
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