Sam Friday

Squat 9x2 275, 325, 345, 325, 315, 305, 295, 285, 275

TB clean and press 4x2 114, 134, 154, 164

Um, probably no PR on push press tomorrow morning.

Melanie: Friday

Press: 45 x 5; 65 x 3 x 5 (4, 4, 2)
50 x 10, 7, 4

Metcon: 4 rounds of
5 burpees
10 55# KB swings
5 jumping pull ups
5 knees to chest

about 12 minutes

Melanie: Thursday

Front squat: 45 x 5; 65 x 3; 75 x 3; 95 x 3 x 5

5 jumping pullups

Food yesterday: granola, oj, a little steak, zucchini, chicken caesar salad, trail mix, flank steak, boiled red cabbage, squash

Food today so far: granola, oj, fried chicken, squash, trail mix

K-ron last two weeks

Sloth
Sloth
Sloth + ice cream

I was on vacation for 12 days and did not exercise, and now I have a root canal scheduled for Tuesday. My tooth hurts. Excuses.

Chris Thursday

Still feeling a little blechy, but managed to get thru 20 rep squat set at 210 lb.
Followed with 3 sets of dips - 5 reps weighted, drop weight, 10 more BW. Loads = 30, 45, 55

Sam Weds.

TGU 3/side@62 no switch

Sort of Manmakers: Clean, press, lower to behind neck, squat, press, back to floor is one rep

2x5@135

J$ Weeds.

I'll allow it.

I figure I'll start posting him here to keep track instead of google notebook.

Press 3x5@75

DL 1x5@165

Squat 1x20@75

Chins

Abs

Christine Weds.

Bench 3x1@105

Chris Sun - Wed

Sore Corps Sunday WO - KB swings/sled drag, KB swings/farmers walks, finishing with walking lunges (holding 25lb. plate overhead). Short and sweet. After, did a little WFD throwing and short clinic on picking the caber.

Stomach and inner ear issues on Monday, so didn't do 20 rep squats.

Tuesday - a little grappling at lunch time. PM - 3x3 sets of OH squat, front squat, and push press. Finished with 3x5 L-pull ups (starting w/ shins to bar).

Wednesday - 4 rounds of 800m row + 50 decline sit ups.

Melanie: Tuesday

@ Green Hills Y

Squat: 45 x 5; 65 x 3; 95 x 2; 125 x 1; 135 x 3 x 3
Good.

Decline sit ups with 25#DB: 3 x 10

Run 1 mile

Pushups 3 x 10

Food: Granola, oj, trailmix, cheeseburger, hot dog, steak, zucchini

Melanie: Monday

@ Muscle Box.

DL: 135 x 5; 175 x 2; 205 x 3 x 3
Need to stop swinging out at the start.

Traditional DL: 115 x 15; 115 x 12; 115 x 9

Metcon (Sam is cruel!): 3 rounds of TGUs with 15# DB for two minutes with 1 minute break between rounds. Switch hands on each rep. This was in fact a very good metcon.

Melanie: Thursday & Friday

Thursday

Front squat: 45 x 5; 65 x 2; 95 x 2 x 5; 95 x 1 x 5(4)

Back squat: 95 x 15 (6, 5)
Back squat was problematic overall, I think because I didn’t follow workout schedule and didn’t have rest day between dead and squat.

Metcon
3 rounds of:
10 each side 20# KB snatches
40 yard farmers walk with 40# db in each hand
10 decline situps with 20# KB

Friday
Press: 45 x 5; a bunch of warmup with stick; 65 x 3 x 5 (4 on every set)
Press: 50 x 12(9); 45 x 9; 45 x 6

Metcon:
As many rounds as possible in 15 minutes of:
65# power clean x 5
5 jumping pullups
10 situps

Did 9 rounds plus 5 power cleans

Sam and Mike Thursday

Pin press from hairline 2RM

Mike 135, 155, 175, 185, 195, 207.5 (1)

Sam 135, 155, 175, 195, 215, 230 (1)

Speed bench 8x3 50 sec in between

Mike 167.5

Sam 187.5

Chins/PUs

Mike 8, 8, 6

Sam 3x5

Sam KB towel hammer swings 3x10/side@18

Chris Thursday

Squat - 20 reps at 200lb.
Press - 5x5 @ 105, 110, 110 (4), 110, 110(4)
DL - 1 first minute, 2 second minute, 3 etc. up to 10 minutes. Load = 225, total reps = 55

Sam Weds.

Squat isometrics 3 positons, top position became dead stop squats with 425 2x2

Barski cleans (cleans from a really high position, like waist) from the rack 2x2@135

Dynamic shrugs 3x5@325

Melanie: Wednesday

Deadlift: 135 x 5; 185 x 2; 200 x 3 x 3
Felt good.

Traditional DL: 115 x 15; 115 x 12; 115 x 9
These are hard.

Decline situps with 25# plate, 3 x 10

Metcon later. (Did not do).

Sam Monday

Speed squat with chains 8x3@230 w/ 36lbs chain. 50 sec in between sets.

Melanie: Monday

@ Le Muscle Box

Squat: 45 x 5; 95 x 3; 130 x 3 x 3

Metcon: Burpee, 65# clean and jerk reverse ladder of 5, with 35# backpack carry up and down driveway after each round
Around 8:30

Chris Monday

Squat - after warm ups, 20 reps @ 195 - this is starting to get hard...
Chest to bar pull ups (no kip) - 4x6
Bench - after warm ups, 3x5 @175

Sunday WoW

OH walk in back yard

2 walks Chis and Jason, 135; Stuart 75, Melanie 65, 75; Sam 185

Sandbag loading x50

Jason 3:31

Humans - Sam 4:48, Chis 4:59, Stuart 6:31, Melanie unknown (because it was so fast, no time to set timer)

(Stuart was interrupted a few times for putting boards on the can, etc.)

Melanie high pin press and 29 count OHH with 95

Chris: Saturday

@ Lipscomb track

Sprints: 2 each @ 100m, 200m, 400m, 200m, 100m

Friday: 2.5 hours of canoeing

Melanie: Saturday

@ Lipscomb track

Jog 400m
Waiter's walk with 25#KB 400m, switching arms due to fatigue, about every 80m.
Jog 400m
Right hand farmer's walk with 25#KB 400m
Jog 400m
Left hand farmer's walk with 25#KB 400m
Jog 400m
OH carry with 25# KB alternating with goblet carry and cradle carry 400 m
Run 400m for time, 1:55
I was pleased with my 400m time, as that's my goal pace for the mile and I have not been running much lately--I was pleased to see I was at that pace still. Thanks Crossfit for Strength Bias!

Sam Saturday

Pause Squat 2RM

275, 295, 315, 335

Rack pulls from below knees 2x8@275

TB Reverse curl/Curl superset 2x10@44

Yeah Karen, I know I said supersets = bad but these are curls. Still don't do supersets.

Christine Saturday

Thick Bar (TB) overhead press 3x5@64

TB curl 3x5@44

ONe armed KB swings 3x10/side

Karen Friday

GTG
Squat 3x5 @ 100
OHP 62 x 3 (fail on four), 62 x 2 (fail on 3) then a quick 3 @ 56, 5 @ 56
PC 3x5 @ 56 - really struggling with form

Sam and Mike Thursday

Push Press 2RM

Mike 155, 175, 185 (1), 175, 180, 185, 190 (1)

Sam 185, 205, 225, 235

Speed bench 8x3, 50sec in between

Mike 155

Sam 175

Mike PUs 3x6

Sam Chins 3x4

Christine Weds.

Sorry honey.

Bench 5x1@102.5

3x5@77.5

Chris Thursday

Hang power snatch - 5 @ 95lb
Power snatch - 3 @ 115, 1 @ 135
Squat 20 @ 190
Power clean 3x5 @ 135

Melanie Fail

Warmed up

Front squat: 45 x 5; 85 x 3; 100 x 2; 95 x 3 x 2; 85 x 1; stop
Intention was to try 100 x 3 x 5 and if that proved to hard to drop down to 95. Form was bad - torso leaning forward on ascent and pronounced hip wiggle. Tried to correct but failed, even at 85. Felt lousy and had very low energy.

Back squat: 85 x 1
Zero energy.

Sam Weds.

PC 3x3@195

I can touch the bar to the top of my manubrium now, jerks. Just a little farther to go. Then everyone's in trouble...

In other news, it's the GD WL shoes that have been hurting my knees. I suspect because it's putting my foot in a strange configuration. Feeling much better now. I attribute to my dumbassery to cognitive dissonance b/c I wanted to blame everything but the damn shoes because they are aweosme and somewhat expensive.

Chris Wednesday

Weighted pull ups 5x3 - loads = 25, 35, 45, 55, 55

Weighted dips 5x3 - loads = 45, 55, 65, 75, 85

Followed with single burn out set of pull ups (18) and dips (35)

Farmers walks 2x about 30 yds w/ 2-100lb. DBs.

Handstand practice to warm down. Got longest freestanding HS to date...probably a whole 10 sec.!

Did about a dozen throws w/18lb. Scottish hammer last night, so was already a little sore, but I'll be paying for today's WO for a couple days...

Melanie: Tuesday

DL: 135 x 5; 155 x 2; 175 x 2; 195 x 3 x 3

Traditional DL OH grip: 115 x 15; 115 x 10 (fail); 115 x 1 (die)
These killed me. Grip was a problem, but I almost fainted after each set and had to sit down. I didn't eat enough today and paid for it.

GH situps x 25
GH extensions x 25
35# KB swings x 25

Sam Monday

Power snatch 3x15@75

Walk around yard with 165# BB on shoulders

Was trying to push car up driveway and guess what, my driveway is inclined. Abort!

Chris Monday

Squat 20 reps at 185lbs.

4 rounds of:

5 DL at 225lbs./10 burpees

Plus 5 more DL after catching my breath

Cool down w/ some neg. HSPUs

ps - photo of Grassy Ridge, Carter's Gap, NC where we hiked last week.

Karen Sunday and Monday

Sunday climbing: followed a long 5.6, led a trad 5.7

Monday
Row
Squat: 5 @ 45, 3x5 @110
Bench: 853 3 reps. 1st set did 2 then spotter helped even though I didn't need help, I was just pushing hard. 2nd set did 2 then spotter helped. 3rd set, got a new spotter, did 4 and failed on the last. For the new spotter, I said, please don't help unless you see it start to go back down.
DL: 135X5, 165 x2 (fail on 3), 155 x3 (fail on 4)

Sam Sunday

Squat isometrics 3 positions 2x12 count

Top position turned into 2 dead stop squats with 425.

Press isometrics 3 postions 2x12 count

OH holds 2x15 count@275

Christine Saturday

Speed bench 8x3@55 50sec in between

Squat 3x5@95

Sam Saturday

Power split snatch 3x2@155

Snatch high pulls 3x3@175

Snatch pulls 3x3@225

Rolling thunder 5/arm@90, 3/arm@100, 3x1/arm@110

Walking planks

Sam Thursday

Side press 2x5 90, 80

Front squat 2x5 225, 205

KarenThursday

At house
Squat 5 @ 45, 3x5 @ 111 (PR -- I thought I put on 77 lbs, not 111 - so it seemed really heavy. Then I did the math again.)
OHP 3x5 @ 56
PC 5 @ 56, 3x5 @ 67

also GTG

Karen Tuesday

GTG pull-ups
Mon 8
Tues 9

Tuesday Climbing gym

Sam Tuesday

Side Press 2x5 90, 80

Front squat 2x5 225, 205

Sam Monday

Side press 2x5 85, 75

Front squat 2x5 215, 195

Christine Monday

Bench 5x1@100, 3x5@75

Squat 3x5@95

Karen Monday

Warm-up - 5 min row, back extension with 8 lb ball 2x12, inverted sit-ups 2x15

Squat 3x5 @100 (these were better than last time, so next time I will bump to 105)
Bench 5@ 45, 3x5@80 -- had a different zealous spotter again, so got help when I didn't need it on set the last rep of 2, asked him to let me do the whole thing on set 3.
DL 5@135, 2@165 (fail on 3 & PR), 2 @ 160 (fail on 3), 2 @ 155 (just quit cause it was making me have to pee)

Sam Sunday

Side press 2x5 85, 75

Front squat 2x5 215, 195

Driveway sandbag carries x4 at a jog (previous were walking)

Karen July 4

GTG: 8 pull-ups

Melanie: Fourth of July

Warmed up
Press: 5 @ 45; 5 sets of 3 @ 65

Squat cleans, 5 @ 65
To learn them.

Busdrivers with 25#KB 3 x 10

Barbell carry overhead around the yard x 3

Then: Group workout with Stuart running the hill behind 7 Hills Tennis Club
10 ascents in 20 minutes, with 10 pushups at top of the hill on 6 of the ascents. Very unpleasant.

Also present and working very hard: Lisa, Cory, Jason, Doug, Chris, Cullen, Connor, Rosie & Foxy

Chris Thursday

Hang power snatch 3x5 @ 95

Squat 20 @ 180

Pin press 3@135, 2@155, 1 and a half @175

DB bench 8@ 55, 8@ 60, 10@ 70

Karen Thursday & Friday

Thursday
Grease the groove: 1 pull up from a dead hang x8 with at least a half hour rest in between. I got heavy.

Friday
Warmup, 2x15 incline sit-up holding a 4 lb ball, 2x12 knees to chest

Squat 3x5 @ 105
OHP 45x5, 60 x 2 (fail), 2x5 @ 55
Hang Clean 45 x5, 3x5 @ 65

Muscles: Add your own!

Programming Advice

I need a little help with my programming. Can you all give me input?
The 3 main things are
1. I want to get so I can do 10 pull ups
2. I need some metcon
3. I love my current strength training program. I am growing actual muscles!

This is what I have:
Mon, Wed, Fri: A or B
A: Squat, bench, back extensions, chins
B: Squat, OHP, dl/or/ powerclean

Tuesday: Climbing Gym

Thursday: Rest
Saturday or Sunday, Yoga and/or climbing gym

What do you think I should add and when should I add it?

The page looks like an e-vite

How can serious strength training junkies post here?
Tuesday - k-boxing class worked on a few boxing drills followed by 3 rounds of moderate intensity boxing. Next worked ground defense of strikes drill (top man wearing boxing gloves) - 1 min. with opponent in mount, 30 sec. rest, 1 min. with opponent in guard. Followed this with me giving other guys opportunity to work on ground positioning, submission. Me tired.
Wednesday - did 3 rounds of the following (5 rounds would make it crossfit "Eva" WO):
run 800m
30 swings with 24kg. KB
30 pull ups
Took 31:59
5 rounds would have been doable, but would probably have taken another 30 min.

Christine Weds.

1RM power clean 95, 105, 115

1RM bench 95, 105, 115 (0)

Straight leg DL 3x3@135

Sam Weds.

Front Squat 2x5 210, 190

Side press 2x5 80, 70

Sandbag driveways carries 6@75

Melanie: Wednesday

Front squat: 45 x 5; 95 x 3 x 5
Squat: 95 x 15

Metcon: 5-4-3-2-1 of 55# snatch, sand bag carry length of driveway and back
Time: 3:57

Karen Tuesday & Wednesday

Tuesday Climbing gym
I climbed a bunch of V2's - and even got some on the first go. It wasn't that long ago that V2 was out of my range.

Wednesday
I am a little sore today.
Warm-up on row, incline sit-up 2x15, knees to chest 2x15

Squat: 45x5, 100 3x5
BP: 45x5, 65x5, 80 x 2 (fail - zealous spotter confused me), 75x5, 80x5
Back extensions: 3x12 with 10lb weight
Chins: 3, 3, 2, 10 negative

Sam Weds.

Side Press 2x5 80, 70

Front Squat 2x5 210, 190

Iron rope 3@60