Chris Thursday

AM - 10x approx. 80 yds. sprints.

PM - clean & press 95x5, 115x3, 135x1, 145x1 (PR), 3x1 @ 135, 2x3 @115

Sam and Mike Thursday - Texas Intensity

Push Press

Mike 2@195, 2@200

Sam 2@240 (1)

     The Fear!

Squat

Mike 2@305

Sam 2@375 (1)

     Didn't even try the 2nd

Sam

Good mornings 2x8@185

Chins 2x8

Various one-handed DLs

Karen Thursday

Squat 3x5 89 (PR!)
Pull-ups 4,4,3
PC (I'm hip to your jive now) 67
Dips 15,15,15
OHP 50.5 (I couldn't do 56 like last week. Perhaps because I did pull-ups and dips first.)

Also - I benched 90 on Tuesday. 90! Hooray for me. I am still proud, so I am writing about it again.

Sam Weds - Oly

PC+jerk 2x1@220

     That's Power Clean K-Ron

Power split snatch 3x2 155, 165, 175(1)

     Still a PR - overcame The Fear

Mac Weds

Squat 3x5@65

OHP (push press) 3x3@45

DL 1x5@95 (!)

Karen Tuesday

Climbing Gym, then
Squat 3x5 @75
Bench
15 @ 45
8 @ 75
6 @ 75
1 @ 90 (PR), 2 more with help from spotter
1 @ 90, 2 more with help from spotter

Sumo DL
5 @ 105
5 @ 135
5 @ 145

Christine Monday - Texas Volume

Squat 5x5@125

     Complained before every set

OHP 5x5@80

PC 3x3@85

Fiona Monday

Squat 3x5@85

OHP 5,3,3@50

PC 65x1, 2x3@55

Melanie: Tuesday

Warmed up.

Press: 65# x 3, 65# x 2; 55 x 5
Not sure what went wrong; I guess fatigue.

DL: 135 x 3; 155 x 3; 190 x 5; 170 x 5
Piece of cake! Soon, I will rule the world.

Melanie: Monday

Warmed up.

Press: 65 x 5; 55 x 5
DL: 185 x 5; 165 x 5

5 jumping pull ups

Press felt fine, deads felt heavy! 165 felt just as heavy as 185.

Chris weekend + Monday

Saturday right after breakfast, Jason suggested haning the rings and working on muscle ups. I like to think I'm getting closer. Sat. PM practiced throws - 10 ea. R&L 25lb. KB for height, 10 ea. 16 shot put, a half-dozen WFD thow w/ the 25 KB.
Sunday after the WOD, worked up to 135lb. power snatch. A PR.
Today - 5x5 DL at 135, 225, 275, 315, 335. Then 30 negative HSPUs, to complete my 30-d challenge, followed by some forearm work.

I'm 37 so...

37 burpees (I alternated these with OHP in sets of 10)
37 OHP w/ 45 lb bar (many were push press)
37 wall ball shots
50 jump ropes

Melanie: Sunday: I love sumo!

WOD at Crish Dome
I did 55# snatch, small gravel bag carry up and down driveway, 5, 4, 3, 2, 1.

Messed around with DL a little bit and then tried sumo and loved it!! At Sam's urging, went ahead and did PTTP.

55# Press, 2 x 5
175 sumo (my DL with sumo from now on unless otherwise noted) DL x 5, 185 x 5

Very, very excited. 250 here I come.

Melanie: Saturday

OHP: 2 x 10 w/ thick bar; 55# 2 x 5
DL: 95# 2 x 3; 145 2 x 5

Felt okay.

Sam Saturday - Variety

Off the Ground

Split snatch 4x2 165, 165, 155, 155

Power clean and jerk 2x2@215

Halting DL 8@400 (7)

One arm DL (in front) interspersed with suitcase DL 2x2 of each@135, 155 (2R,2L,2R,2L for each set)

Jefferson Lift 3x2 each side 225, 275, 275

Chris Friday

Warm up incl. a few C&J at 135. Then 5x5 squat at 135, 225, 225, 245, 245. Tried low bar position and wide stance today. Low bar felt awkward, but the weight seemed easier and I felt more solid.
Then, the following metcon: run 400m, 50 sit ups/50 back ext., run 400m, 50/50, run 400m, 50/50, run 400m. This took a little over 20 min. - I was running sub AFAP, and spent too much time futzing around trying to find a way to do back extensions (no Roman chair, or GHD - wound up using a swiss ball).

Melanie: Thursday

OHP 55# 2 x 5
DL 145# 1 x 5, 1 x 4 (unable to get 5)

Chris pointed out that I did not warm up with DL at all and just jumped in at 145. See, I was taking the PTTP direction a bit too literally and only doing that, when normally I would do a warm up set or two before going for 145.

K-ron Thursday

I was in the middle of the filthy fifty when Meg came over to discuss Joey's shower, so I got derailed.

I did do this:
50 Box jump, step w/ 2 risers
50 Jumping pull-ups
50 Kettlebell swings, 25 lb
Walking Lunge, 50 steps
50 Knees to elbows (These were really hard, so I alternated with back extensions.)
40 Back extensions

26 minutes
I did not do the OHP, jump rope, wall ball, or the burpees. Maybe tomorrow. This was still a good workout.

Chris Tuesday/Wednesday

Tues - worked on forward rolls, backwards rolls, and fit-ins for hip toss. One of the guys in class got nauseous and was pretty much ruined for the rest of class. Also worked on unbalancing and sweeps, then a little mat work.

Wednesday - clean/3 front squat/3 split jerk complex. 95, 115, 135, 155 (missed the jerk, rested a little, then finished). Then 3x3 split jerks @ 135. Followed with about 20 min. of boot camp. Pretty tough circuit today (if you went AFAP): 50 jump rope turns, 5 floors of stairs, 20 push ups, 2 floors, broad jump/burpee around the mini-gym. Heat, eat, repeat. There was also a 5 min. ab segment: 20 bicycles, 10 V-ups, 20 full sit ups. Repeat.
Oh yeah, and 22 neg. HSPUs.

Karen Tuesday

All my muscles are still fatigued from the weekend.
So I did:
Climbing Gym
2, 1, 1 pull-ups
Bench: 3 @ 87.5 (PR), 4 @ 85, 7 @ 75
Squat: 3x5 @ 65 (these were hard)
Prisoner curls w/ 45 lb bar: 7, 7

Then me and 3 other climbers spent about 15 minutes making muscles in the mirror.

Melanie: Monday & Tuesday

Days 1 & 2 of my new commie Power to the People program:

Press 55# 2 x 5
DL 135# 2 x 5

Press fine. Did DL's in frog stance. Didn't notice immediate difference, and 135 felt heavy. I'll keep working on it.

Chris - Monday and last week

Last week did some stuff at the hotel gym incl. some DB pull-overs from a wrestler's bridge. Neck was sore (in a good way) for a couple days. Friday, after working on muscle ups, ring dips, etc., did the following metcon: 95lb. thruster/pull-ups - 1/1, 2/2, 3/3, etc. up to 10/10. Took me 13:23. Will be faster next time.
Today worked on squat snatch with light weight, then did 3x3 95lb. hang power snatch. Metcon - 4 rounds of 10 reps each of 225lb. DL and 10 pull ups. Just under 8 minutes. DL and pull ups are an ugly combination....

Karen Weekend

I went climbing at the New River Gorge in West Virginia.
Saturday
Worked an overhanging 5.11b, did it 3 times with many falls. Still, BA! Totally, totally BA.
Did a 5.10c, a 5.11a, and a 5.8. I can tell I am stronger.
Sunday
Led a 5.9 (BA), attempted to follow 3 other 5.10s.
Today
Every muscle I have is sore. I feel fabulous.

Sam and Mike Sunday

2RM

Push Press

Mike 2@195 (1, couldn;t quite lock out#2), 2@192.5

Sam 2@235

Squat

Mike 2@285, 2@295

Sam 2@355

Sam thick bar curls 2x5@95

     Thick bar reverse curls 2x8@45

Sam Thursday - TGU

TGUs 1/1@97, 5/5@62

     Only switch hands between sets. Much more difficult.

Mac Thursday

Squat 3x5@55

Bench 3x5@50

Power Clean 3x3@55

We may have a bencher.

Karen: Thursday

20 min
30 box jumps (step w/2 risers)
10 push press 56 #, 10 push press 45#
20 pull-ups - just a tiny hop to start - pulled most of the way up
30 box jumps
20 push press, 45#
20 pull-ups, 5 were negative, 2 were jumping

Melanie: Thursday

25 25# KB swings
Squat: 45 x 5; 65 x 5; 100 x 3; 85 x 3 x5
OHP: 45 x 5; 65 x 5 (push pressed #5); 55 x 3 x 5
Power Cleans: 45 x 5; 65 x 3 x 5
L-raises: 3 x 5

Hip swivel was pronounced at 100, so I dropped down to 85 and focused on slow descent, keeping core tight, pushing knees out at the bottom and keeping hips in line. I could've gone heavier with the power cleans, but was taking it a little easy.

Sam and Mike - Texas Recovery

Power Snatch

Mike 3x2 95, 115, 125

Sam 3x2@160

OHP

Mike 3x3@165

Sam 3x3@185

Front squat

Mike 3x3@165

Sam 3x3@235

Sam chins 3x5

K-ron

Saturday
5 reps
Squat 69.5 x3
Hang clean 72 (failed on #5), 69, 69
OHP 58.5 (last 2 were push press), 56, 56

Tuesday
Climbing gym
Bench 3x5 at 85 (I needed a little spot help on the last few of these)
I forgot sneakers and only had flip flops, so I didn't squat or DL last night.

Wednesday
3 rounds of
12 jumping pull-ups (almost a kip)
25, 25 lb kb swings
72lb squat x 5 (PR? I think yes for a real, deep squat)
then
DL, 122 x1 , 144 (PR) x1, 133 x4

Christine Tuesday - Texas Intensity

Squat 2RM

2@165, 2@175, 2@185 (!)

     Huge PR, she's never even done that ONCE! Never even tried. That girl had it tonight. She may have even had more in her but we decided to leave something in the tank.

OHP 2RM

2@85 (1)

Halting DL

5@185

Melanie: Tuesday

3 rounds of:

25 35# KB swings
10 35# KB goblet squats
5 10# KB BUPs per side
10 L raises
10 decline sit ups with 20# KB
5 burpees

Sam Monday - Variety

Power snatch 2x2@155

Power clean 3x2@210

Halting DL 1x8@390

BB side press 3@75, 2@85, 1@95 (PR)

Fiona Monday

Squat 3x5@80

Bench press 3x5@55

Power clean 3x5@55

Melanie: Sunday

4 rounds of
5 18kg BUPs each side
25 25#KB swings

An Easter assortment of other things: 10 pull-tos on rings, 5 jumping pull ups on rings, 5 TGU's with 18kg KB, 2 x 5 75# DL with thick bar, 1 75# clean with thick bar.

Chris Monday

Power snatch 95x3, 115x3, 135 fail, 135 fail (...oh, the fear...)
Snatch push press 3x5 @ 95
DLs 3 reps each @ 185, 225, 275, 315, 335, 345

Metcon - 4 rounds AFAP of 10 burpees + 10 pull ups. The fun diminished quickly after the first round.

Chris Sunday

AM: Worked on muscle ups. After working up in height to where I could no longer get one jumping (seemed harder than last time...), did a couple of sets of a) jumping muscle up, b) 6-8 dips, c) L-sit, d) skin the cat, e) lay back.
Then negative HSPUs supersetted w/ ~ 75lb. thick bar curlz - 5/5, 5/6, 5/8, 4/10

PM: throws - about 10 each: 25lb. KB for height (L&R), 25lb. WFD, 16lb. Scottish hammer

Christine Sunday - Texas Recovery

Goblet squat 3x3@62

Pushups 3x3

Sam and Mike Saturday - Texas Volume

Push Press

Mike 5x5@150

Sam 5x5@180

Squat

Mike 5x5@225

Sam 5x5@275

Mike - bunch of curls

Sam

Row 3x5@205

Pinch block curls 3@15, 5@12.5, 8@10

Hanging knee raises 3x5

Fiona friday

Squat 3x5@75

OHP 3x5@45

DL 1x5@145

Chris Friday

Off from work today, so did Dan John inspired WO at the Lipscomb field.
Warm up with 5 repeats of stadium step sprints, then
Backwards sled drag (40lb. load) ~ 150 yds
Sled drag w/ hip belt, carrying unloaded farmers walk implements (~20lb. each - held by 2.5" body, rather than handles) ~ 150 yds.
Farmers walk 50lb. each hand for ~ 300 yds.
5 x 40 yd. sprint

Mac Thursday

Squat 3x5@50

OHP 4, 2, 3, 3@45

     Some form issues - mainly too forward as it goes up and wrist lock

DL 1x5@65

Sam y Mike Thursday - Texas Intensity

Push Press 2RM

Mike 2@195

Sam 2@225

Squat

Mike 2@275

Sam 2@345

Sam

Good Mornings 3x5@185

Christine Thursday - Texas Volume

OHP 5x5@65

Squat 5x5@115

Power Clean 3x3@65

Out of order due to Mike and Sam lifting

Melanie: Thursday

Texas Volume

Squat: 100 x 5 x 5
OHP: 55 x 5 x 5 Push pressed reps 4 & 5 on set 4 and rep 5 on set 5
Row: 70 x 5; 65 x 4 x 5

Chris Thursday

3 position clean* at 95, 115, 135, 135, 135
Rack jerks - 2 reps each at 95, 115, 135, 155, 165
Clean pulls** - 3 at 135, 185, 225
Back squat - 5 at 135, 225, 235, 245, 245
Hanging leg raises 3 x 10

* full squat clean from high hang, just below the knee, and from the floor, in that order
** pull from floor to full extension with aggressive shrug at the top - should not bend elbows

Karen Wednesday

Climbing gym
then
3x5 Squats @ 65 lb
Bench: 5 reps at 85 lb, 10 reps at 80, 6 reps at 80
DL 1x5 at 135

Sam Weds - kettlebell

TGUs 5/side with 62#, no switch until 5

One armed swing 3x10/side@62# interspersed with 50 jump rope

Also, are the Morans dead? Couple of days without a workout, that's the only explanation.

Sam Tuesday

Clean high pull 3x2 185, 205, 225

Hanging knee raises 3x5

Chris Monday

DLs - warm up then 3x3 at 315lb.

Then the crossfit WOD (see Karen's metcon, previous post). Kipping pull ups. Time = 14:00

15 negative HSPUs

Karen Saturday & Monday

Sat
3x5
Squat 67
Hang clean 72
OHP 56 (2 @60)

Mon - pull-ups were all jumping .
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

32:21

Mac Sunday

Squat 3x5@45

Bench 3x5@45

High pull 5, 3, 3 45, 65, 65

Awesome form on all - we may have an excellent bot here.

Melanie: Saturday

Morning
Ran Richland Creek 5 mile race. 54:53. PR for distance. Fun! Placed 12 out of 19 for my age group, 277th overall, 124th for women. About 500 people ran. I was just trying to finish but maybe next year will try to run faster...

Afternoon
Max Day @ Muscle Box:
Squat: 125 x 3
Bench: 90 x 3; 95 x 2 (fail on 3)
Deadlift: 185 x 1

Lesson learned: Running five miles in the morning kills my deadlifts in the afternoon. Do not run on max day, or likely day before either.

Sore Corps Sunday

Played with a few things: chest-to-bar pull ups, one-legged KB clean & press, thick bar clean and press, some OH squat, and a few other things. Finished with about 20 min. of yoga.

Yoga sequence:
Tadasana with Gomukhasana (and a side of curry)
Tree pose
Downward Dog
Warrior 2
Downward Dog
Warrior 1
Downward Dog
Triangle
Downward Dog
Side Plank (pictured is the full pose. We stacked our feet on top of one another. Free hand reaches toward sky, slight backbend, core tight).
Downward Dog
Staff
Half Lord of the Fishes
Bow Rock it!
Fire Log
Bhaddha Konasana
Staff
Savasana

We didn't really work on Warrior 3 but did demo it. Here it is. I do not do it as pictured; my arms shoot forward in line with my torso. Warrior 3 is a tipped-over, one-legged Warrior 1.

Next week: Half moon.

Sam Sunday - Variety

Power snatch 3x2@150

Halting DL 1x8@382.5

     These were awesome and hard. Between my hubris with the thick bar at the Moran's and these I am ridiculously sore today.

Christine Sunday - texas intensity

Squat 3@155

Bench 3@95, 3@100 (2, almost 3)

DL 3@215 (2)

Sam and Mike Saturday - Texas Recovery

OHP 

Sam 3x3@175

Mike 3x3@155

Front Squat

Sam 3x3@225

Mike 3x3@155

Karen Friday

7 rounds of
4 pull-ups (last few rounds were only 3)
10 chair dips

While talking to Sam about diet.

Karen's big purchase!

So, I've been stalking craigslist for weights - because I don't have enough weight at home to do DLs. (Because I am so strong.)

I got a 45 lb bar, a curl bar plus plates
2 @ 44
2 @ 33
2 @ 22
2 @ 11
4 @ 5.5
4 @ 2.25

All for 150 beans. The weights aren't standard - but I reckon I can lift them just the same. I put my bench up on cinder blocks and can use it as a squat rack - makin' my own musclebox.

Also Tuesday:
Climbing gym.
Then
3 X 5
Squat 60 lbs
Bench 75 lbs
1x5
DL 115

I'm going to do something today, more on that later.

Christine Thursday - texas recovery

Goblet squat 3x3@62

BUP 3x3@18

Sam Thursday - Texas Volume

Push press 5x5@170

Squat 5x5@265

OHS 1x5@115

These are why my knees hurt! Mike thinks I have a quad/posterior strength imbalance and need stronger quads. No more OHS for a while in any case.

Row 5x5@195

Chris Wed/Thus, plus breaking news....

Stayed home to work on household project Wednesday, but I did take a short break before lunch and throw. After warming up w/ the 25lb. KB - OH for height, and single spin throw for distance, I worked on the 28lb. weight throw. Went much better than last time. The day before I was reading notes from a throwing clinic by Dan John. Applied some of the exercies and it helped. Finished up w/ about 10 thows/side w/ the 16lb. shot.

In the PM did 10 sets of 3 muscle snatch w/95lb., then 3 sets of 10 OH squat w/ bar.

Thursday worked on the muscle up progression. Getting very close, but not as close as Jason.... We had the rings too high to get much of a jump off the floor, so he kipped and got his first muscle up. Congrats to Jason!

Melanie: Wednesdsay

@ the Musclebox - thanks for working me in on short notice, Crishes!

Front squats: 60 x 3 x 3
BUPs: 18# KB x 3 x 3
Jumping pull ups: 3 x 3