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.
Friday, May 29, 2009
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.
Press: 45# x 5; 65# x 4; 60# x 5
DL: 135# x 3; 185# x 10 x 1
Good. Made progress.
Thursday, May 28, 2009
Sam Weds.
TGU 5/side@62 no switch btwn reps - whole different deal
3 rounds
10 swings/hand@62
50 jumprope
20 air squat
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
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
Wednesday, May 27, 2009
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.
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
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
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.
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.
Tuesday, May 26, 2009
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
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
Friday, May 22, 2009
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.
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.
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.
Thursday, May 21, 2009
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.
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.
Wednesday, May 20, 2009
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
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
Tuesday, May 19, 2009
Monday, May 18, 2009
Chris Monday
Yet another recovery day...
My hamstrings seized up after yesterday's WO, and I was feeling really hobbled this morning. Did an extended warm up, then 3 x 10 sets of 95# thrusters followed by some mobility/stretching exercises. Feel much better now.
My hamstrings seized up after yesterday's WO, and I was feeling really hobbled this morning. Did an extended warm up, then 3 x 10 sets of 95# thrusters followed by some mobility/stretching exercises. Feel much better now.
Sore Corps Sunday
3 rounds:
15 DL (guys 155, gals 95)
25 push ups
run 1/2 mile
Special guest appearance by Jim and Falon.
15 DL (guys 155, gals 95)
25 push ups
run 1/2 mile
Special guest appearance by Jim and Falon.
Friday, May 15, 2009
Chris Friday - Dallas Ave. Recovery
Snatch+3 OHS complex @ 45, 55, 65, 75, 95, 105, 115 (ugly). Then PS+3OHS x3 at 95lb.
2 ladders (5-4-3-2-1) of floor press w/ 53lb. KB
2 ladders (5-4-3-2-1) of floor press w/ 53lb. KB
Sam and Mike Thursday - Texas Intensity
Push press
Mike 2@205
Sam 2@240 (0)
Squat
Mike 2@315(1)
Sam 2@375(1)
Sam
Good mornings 2x8@195
Kayron Friday
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
9 rounds
the first 20 pull-ups were real (but not consecutive), the second 20 had a little hop to start, the final 10 were negative.
5 Pull-ups
10 Push-ups
15 Squats
9 rounds
the first 20 pull-ups were real (but not consecutive), the second 20 had a little hop to start, the final 10 were negative.
Karen Thursday
Climbing Gym. Climbed for 2 hours.
I am going to restart my Sam workout this weekend. I'll do bench in the basement on the weekend, so the hubby can spot. So, Squat, Bench, DL on Sat or Sun; Climbing Gym Tues and one day on the weekend; Squat, pc, OHP on Monday or Wednesday, and Melcon/Crossfit the other days.
I am going to restart my Sam workout this weekend. I'll do bench in the basement on the weekend, so the hubby can spot. So, Squat, Bench, DL on Sat or Sun; Climbing Gym Tues and one day on the weekend; Squat, pc, OHP on Monday or Wednesday, and Melcon/Crossfit the other days.
Wednesday, May 13, 2009
Chris Tues/Wed
Tues - Kickboxing at lunch time. PM did 7 repeats of ~150 yds at 85% effort, jogging the same distance in between each repeat for recovery.
Wed - first attempt at Crossfit WO "Mary" - as many rounds as possible in 20 min. of the following: 5 HSPU, 10 1-legged squats (alternating legs), 15 pull ups. My modifications were HSPUs head to 4" step bench, and squats from a box, as opposed to pistols. I got 6 rounds plus 2 HSPUs. Lots of trips to the water fountain...
Wed - first attempt at Crossfit WO "Mary" - as many rounds as possible in 20 min. of the following: 5 HSPU, 10 1-legged squats (alternating legs), 15 pull ups. My modifications were HSPUs head to 4" step bench, and squats from a box, as opposed to pistols. I got 6 rounds plus 2 HSPUs. Lots of trips to the water fountain...
Tuesday, May 12, 2009
Sam Tuesday - Variety
PC 3x1@185, 210, 225
2nd set was going to be 205 but my coach put "da black ones" on the bar.
Clean high pulls 3x2@245
Halting DL 5@425
Then 3 rounds of
62#KB single arm swing 10/side
50 jump rope
20 air squat
Monday, May 11, 2009
Chris Monday - death by pull ups
Attempted a crossfit WO from last week: Ten rounds for time of:3 Weighted Pull-ups, 45 pounds, 5 Strict Pull-ups, 7 Kipping Pull-ups. For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Well, I got 2 rounds as prescribed, then 2 more rounds w/ 1 or 2 weighted PUs and not sure how many of the others. After that, put the weight away and did as many rounds of 3 strict, 3 kipping, as possible in the remaining 15 min. No idea how many total.
Followed with 3 x 20 - decline sit ups w/45# plate and 3 x 20 back ext. w/ a 13# medicine ball. Felt like puking for the next 20 min.
Well, I got 2 rounds as prescribed, then 2 more rounds w/ 1 or 2 weighted PUs and not sure how many of the others. After that, put the weight away and did as many rounds of 3 strict, 3 kipping, as possible in the remaining 15 min. No idea how many total.
Followed with 3 x 20 - decline sit ups w/45# plate and 3 x 20 back ext. w/ a 13# medicine ball. Felt like puking for the next 20 min.
Karen Sunday
It was so much fun having Melanie and Chris at my gym! Thanks for coming, guys!
Squat warm ups, then 5 at 85, 4 at 95, 5 at 95. Form looked good.
OHP - held 70 pounds tried to push, held 65 pounds, then did 3X5 at 55 lbs
PC (apparently, I had been doing DL then reverse curls. Chris showed me the right technique.)
3x5 @ 65
Mel - I am sorry you are sick. Ms. Bee is feverish today, Heather P is sick too.
Squat warm ups, then 5 at 85, 4 at 95, 5 at 95. Form looked good.
OHP - held 70 pounds tried to push, held 65 pounds, then did 3X5 at 55 lbs
PC (apparently, I had been doing DL then reverse curls. Chris showed me the right technique.)
3x5 @ 65
Mel - I am sorry you are sick. Ms. Bee is feverish today, Heather P is sick too.
Melanie: Sunday
@ Karen's rock climbing gym in Raleigh
Warmed up with some squats
Attempted press, but my neck wasn't having it, 1 @ 75; 1 @ 65
DL: 3 @ 135; 3 @ 165; 1 x 9 @ 185
Carried a 35# plate over my head around the gym a few times
Tried Press again once warmed up, I think I got 3 @ 65
Worked a little bit on pull ups
Watched Karen climb a little bit. She's like a spider! A hot spider.
Thanks K-ron!
Sick like dog today.
Warmed up with some squats
Attempted press, but my neck wasn't having it, 1 @ 75; 1 @ 65
DL: 3 @ 135; 3 @ 165; 1 x 9 @ 185
Carried a 35# plate over my head around the gym a few times
Tried Press again once warmed up, I think I got 3 @ 65
Worked a little bit on pull ups
Watched Karen climb a little bit. She's like a spider! A hot spider.
Thanks K-ron!
Sick like dog today.
Chris Sunday
At the Triangle Rock Club (Raleigh, NC) weight room:
Worked on muscle up progression to max jumping height/failure
Then snatch/OHS with light weight followed by power snatch 3x95#, 3x115#, 2 singles at 135#
C&J singles at 135, 155, and 165 x 3
Squat 5x4 - 185, 225, 245, 265 (thought about set 5, but legs said "enough, you idiot!")
Press 3x3 at 115# (think I was toast from snatch/C&J)
Finished up about 20 min. later with a couple 100 yds. of luggage walks through the RDU airport...
Thanks Karen, for letting us train w/ you!
Worked on muscle up progression to max jumping height/failure
Then snatch/OHS with light weight followed by power snatch 3x95#, 3x115#, 2 singles at 135#
C&J singles at 135, 155, and 165 x 3
Squat 5x4 - 185, 225, 245, 265 (thought about set 5, but legs said "enough, you idiot!")
Press 3x3 at 115# (think I was toast from snatch/C&J)
Finished up about 20 min. later with a couple 100 yds. of luggage walks through the RDU airport...
Thanks Karen, for letting us train w/ you!
Sunday, May 10, 2009
Saturday, May 9, 2009
Sam and Mike Saturday - Texas Recovery
OHP
Mike 3x3@170
Sam 3x3@195
Front Squat
Sam 3x3@245
Hard, considering how sore I am from Thursday.
Friday, May 8, 2009
Mac: Thursday
Press: 45# x 3 x 5
Squat: 55# x 3 x 7
We did higher reps due to lack of rack. This was impressive and Mac worked hard. She had to clean and press the first rep of each set to get in squat position, and did a very nice job.
Deadlift: 95 x 5; 105 x 5
Again, excellent work here. 105 looked pretty easy.
Squat: 55# x 3 x 7
We did higher reps due to lack of rack. This was impressive and Mac worked hard. She had to clean and press the first rep of each set to get in squat position, and did a very nice job.
Deadlift: 95 x 5; 105 x 5
Again, excellent work here. 105 looked pretty easy.
Thursday, May 7, 2009
Sam and Mike Thursday - Texas Volume
Push press
Mike 5x5@155
Sam 5x5@190
Squat
Mike 2x5@235
Sam 5x5@285
Sam later
Row 3x2 250, 225, 225
Literally too lazy to switch the weight from Christine's DL so the first set was 250 - hard but I got it.
Chris Thursday
Worked on snatch technique, then power snatch 95#x3, 115#x3, 125#x2 (miss), 135# single.
C&J - singles at 135, 145, 155, 165
Push jerk 3x3 @ 135#
DL - 3x5 @ 225, 275, 315
4 reps of the following sequence on the pull-up station (paralelle grip): pike up to inverted, inverted pull up, slowly lower feet to best attempt at a front lever (see http://www.drillsandskills.com/images/display?path=leverfrontf.jpg), then L-hang for a few seconds.
3 sets of 10 KTE
C&J - singles at 135, 145, 155, 165
Push jerk 3x3 @ 135#
DL - 3x5 @ 225, 275, 315
4 reps of the following sequence on the pull-up station (paralelle grip): pike up to inverted, inverted pull up, slowly lower feet to best attempt at a front lever (see http://www.drillsandskills.com/images/display?path=leverfrontf.jpg), then L-hang for a few seconds.
3 sets of 10 KTE
Wednesday, May 6, 2009
The world was heavy today
Climbing Gym
I got this hard V2 That I had been working on.
Did a bunch of other stuff
Then -
squat 3x5
95 (this was too heavy - all my squats at this weight were craptacular), 85, 85
Bench
90 - 3 reps with full weight, 2 with assist, 85, 3 reps full weight, two with assist, 75 5 reps
DL
150 x1, but not again. 145 x 1 but not again, 135 x 4, but not 5.
I got this hard V2 That I had been working on.
Did a bunch of other stuff
Then -
squat 3x5
95 (this was too heavy - all my squats at this weight were craptacular), 85, 85
Bench
90 - 3 reps with full weight, 2 with assist, 85, 3 reps full weight, two with assist, 75 5 reps
DL
150 x1, but not again. 145 x 1 but not again, 135 x 4, but not 5.
Tuesday, May 5, 2009
Chris Tuesday
Kickboxing class - jump rope 5x1 min. with dynamic stretches between each round.
Combination drills on Thai pads: 1) foot jab, R cross, L hook, R round kick, L knee; 2) R cross, L uppercut, R cross, L knee, R round kick.
4 x 1 min. rounds of light sparring (boxing only).
Did a couple of grappling related exercises, then worked this escape on the mat: http://www.youtube.com/watch?v=uFF3hl_NJSk
Combination drills on Thai pads: 1) foot jab, R cross, L hook, R round kick, L knee; 2) R cross, L uppercut, R cross, L knee, R round kick.
4 x 1 min. rounds of light sparring (boxing only).
Did a couple of grappling related exercises, then worked this escape on the mat: http://www.youtube.com/watch?v=uFF3hl_NJSk
Monday, May 4, 2009
Melanie: Monday
Max out day for DL @ Health+
Warmed up with KB, etc.
135 x 3; 185 x 3; 210 x 1; 230 x 1
PR! Got 230 on 1st try and did not attempt more weight, which in retrospect I should have.
Warmed up with KB, etc.
135 x 3; 185 x 3; 210 x 1; 230 x 1
PR! Got 230 on 1st try and did not attempt more weight, which in retrospect I should have.
The Payoff
Worked on HSPUs today. Used a step bench as bottom of ROM (~4" above floor). Did 5 sets of 3. Thought they would be harder, but I guess the 30d. negative challenge paid off.
Then did flat bench - 135x5, 155x5, 185x3, 185x3, 185x2 (ugh...), followed by 3x8 close-grip bench at 135.
3 sets of 20 decline sit ups w/ 45lb. plate.
Then did flat bench - 135x5, 155x5, 185x3, 185x3, 185x2 (ugh...), followed by 3x8 close-grip bench at 135.
3 sets of 20 decline sit ups w/ 45lb. plate.
Saturday, May 2, 2009
Melanie: Saturday
Warm up
Press 65# x 5; 55# x 5
DL 135# x 3; 165# x 3; 200# x 5; 185# x 5
boya im sooooooooo kul i get all this stuf goin and no1 can stop meeeeeeeeeeeeeee!!!!!!!!!!!!!!!!! (Connor wrote that for me)
Press 65# x 5; 55# x 5
DL 135# x 3; 165# x 3; 200# x 5; 185# x 5
boya im sooooooooo kul i get all this stuf goin and no1 can stop meeeeeeeeeeeeeee!!!!!!!!!!!!!!!!! (Connor wrote that for me)
Chris Friday
Squat - 135x5, 185x5, 225x5, 245x3, 265x3, 275x2, 285x2, 225x5
Pull ups - 2 sets of 5 chest to bar, then weighted sets. No belt, so had to hold DB between feet, which sucks. 30x5, 40x5, 60x3. Final set of 5 chest to bar (kipping).
Pull ups - 2 sets of 5 chest to bar, then weighted sets. No belt, so had to hold DB between feet, which sucks. 30x5, 40x5, 60x3. Final set of 5 chest to bar (kipping).
Friday, May 1, 2009
Melanie: Friday
Warm up
Press: 65# x 5; 55# x 5
DL: 135 x 3; 155 x 3; 195 x 5; 175 x 5
Chris gave me a helpful correction on my form when I'm extended.
Press: 65# x 5; 55# x 5
DL: 135 x 3; 155 x 3; 195 x 5; 175 x 5
Chris gave me a helpful correction on my form when I'm extended.
K-ron Friday
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pull-ups avg 4-5 per 20 sec, first 2 sets were real, final sets were negative.
Pushups 7-8, had to drop to my knees half way
Situps 6-7
Squats 10-11 per 20 sec
Also, Sam - will the program you wrote for me change? Say, in a year?
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