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.
Tuesday, June 30, 2009
Monday, June 29, 2009
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
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.
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.
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
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.)
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.)
Sunday, June 28, 2009
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.
Saturday, June 27, 2009
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
Friday, June 26, 2009
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
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.
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.
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.
Wednesday, June 24, 2009
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.
Tuesday, June 23, 2009
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.
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.
Monday, June 22, 2009
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
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
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.
Saturday, June 20, 2009
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.
Friday, June 19, 2009
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
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
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.
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.
Thursday, June 18, 2009
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
Wednesday, June 17, 2009
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 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.
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
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
Tuesday, June 16, 2009
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.
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
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
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
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
Monday, June 15, 2009
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.
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.
Sunday, June 14, 2009
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
Thursday, June 11, 2009
Wednesday, June 10, 2009
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 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.
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.
Monday, June 8, 2009
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
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.
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
Sunday, June 7, 2009
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
Friday, June 5, 2009
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.
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
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
Thursday, June 4, 2009
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.
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
Push jerk 5 reps at 115, 125, 135, 145
DL 5 reps at 185, 225, 275, 315
Wednesday, June 3, 2009
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.
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.
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.
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.
Tuesday, June 2, 2009
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.)
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.
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.
Monday, June 1, 2009
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)
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.
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.
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