Sam Monday

5,4,3,2,1@95 complex consisting of:

Clean

Press

Squat

Romanian DL

Bent row

Chris Monday

Worked on split snatch, up to single at 125, then missed 135...twice (doh! have PSd 135 before a couple of times). So, did 3x5 "punishment sets" of snatch high pulls (135 1st set, 155 2nd & 3rd).
First day of Sam-prescribed pressing WOs: 5x5 DB flat bench. Loads: 55, 60, 65, 70, 70. Finished w/ 3x10 strict chins (doesn't hurt my elbow like pull ups), and some handstand practice.

Chris Sat & Sun

Saturday - 5 x ~1/2 mile at about 90% of max effort. This distance is getting less painful.

Sore Corps Sunday - spent a little time with folks on footwork for WFD throw, then about 10 min. of shot put (m - 16lb., w - 12lb.) from power position w/ both R & L arm. Finished with "death by 10 meters": 10m on the minute, each min. add 10m until you can no longer complete the distance in the allotted time. We did this on grass, btw. cones, so each 10m had to change direction. Completed 13 rounds.

Sam Sunday

High pull from knees in rack

Clean grip 10x1, 6@225, 4@245

Snatch grip 10x1, 6@185, 4@205

Squat 3x5@275

Melanie: Friday

Press:
60 x 3 x 5
50 x 12; 50 x 7; 50 x 4

Lil Cindy:
As many rounds as possible in 10 minutes of
5 jumping pullups
5 pushups
10 air squats

11 rounds

Hang cleans make me stupid.

Row 5 min
Squat 3x5 @ 105
OHP 4 @ 60 (push press on 5th), 2x5 @55
3x5 at 45. Some of these were OK, most were weird and sloppy.
2x10 inverted sit-ups

Melanie: Thursday

Front squat: 95 x 3 x 5
Back squat: 100 x 15 (10)

Practiced snatch from the high hang
Then a variety of KB snatch with 25# KB, knees to chest on pullup bar, decline situps

Chris Thursday

Squat - work sets 225x5, 250x3, 275x1, 295x1 (PR), 305x2*

*questionable depth due to "the fear" on first rep, so I did a second one.

Press - 95x5, 115x3, 135x2(push press), 135x3 (pp). Followed w/ 3 sets of eight partial ROM - 1st set chest to nose, 2nd, chin to just above head, 3rd, just above head to full ext. Finished w/ burn out set of seated DB press.

4x15sec. L-sits on paralettes.

The caption to this picture was "quit whining about your L-sit!"

Chris Wednesday

Approx. 15 min. of varioius medicine ball throws. Followed with 30 min. of boot camp. First 15 min. was mostly core work, yes, including stuff on the stability ball (I feel so toned!). Second 15 was circuit of run 3 floors of stairs, jog 2 laps around gym, 40 mountain climbers, and 25 jumping jacks.

Karen Tuesday and Wednesday

Tuesday: Climbing gym. I am climbing harder
Monday:
5 min row
Squat 2x5 @ 115. Form was crap though, so I did the last 5 at 105.
BP 5 @85, 4 @ 85 (failed on 5th), 3 @ 85 (failed on 4&5)
DL
5x95, 5x135, 1 x 155 (failed on 2), 1 x 145 (failed on 2), 1 x 135
2x10 back extensions with 8 lb ball
2x12 kte

GTG pull-ups

Melanie: Tuesday

DL: 185 x 3 x 3
135 x 15

Metcon
3 rounds of:
1 min. 55# KB swings
rest 30 sec.
1 min. plank
rest 30 sec.

Melanie: Monday

Squat: 110 x 3 x 5

Fight gone bad
3 rounds of 1 minute each of:
Wall ball with 10# medicine ball
Sumo DL high pull with barbell
Box jumps
Push press with barbell
Row
Rest 1 minute

Chris Monday

4 rounds of 5 DL at 255/10 burpees.

Speed bench 3x8 at 135

Jump shrugs 3x5 at 135, 185, 215

3 sets of cable triceps pressdown. I don't know why.

To left is the Irish County Leitrim tartan.

Chris Sat. and SC WoW

Sat. - 10 x approx. 100m run up incline on grass. All out effort.

Sunday - first WO in Jason's new basement. Squat rack, full set of bumpers, rings. Sweet.
We woked on heavy (for me any way!) OH squat and then snatch before doing the following circuit: 1-2-3-4-5 reps (at 65lb.) of hang power snatch, OH squat, ring dips. Run ~600m. 5-4-3-2-1 reps of HPS, OHS, ring dips.

Karen Monday & Saturday

Saturday Climbing Gym
Mon:
5 min row
Squat 5 @ 45, 5 @ 95, 3x5 @ 115
Ohp 5@ 45, 4 @ 60 (fail on 5th), 2x5 @ 55
PC, these were a mess. I may need to come to Nashville and work on form
5 @ 55, 1 @ 70 (fail), 4 @ 65, (fail on 5th), 5 @ 55

GTG pullups

Sam and Mike Saturday

Bench

Mike 5x1 285, 285, 280, 280, 280

5x5@245 (5, 5, 5, 4, skipped last set)

Sam 5x1@325

5x5@270 (5, 5, 5, 4, skipped last set)

Sam bent row 3x5@205

Melanie: Friday

Press:
60 x 3 x 5
55 x 10(6); drop down to 50 for remaining 4, then 50 x 7; 50 x 4

Metcon:
Overhead carry 50 to fence and back
Run 800
Overhead carry 50
Run 800
Overhead carry 50

Karen Friday

Tuesday = climbing gym
Friday
squat 3x5 111
bench 1x3 85 fail on 4 and 5
2x5 80
DL 5 @ 65 perfect form on all
5 @ 135
3 @ 155 fail on 4 and 5

Sam and Mike Thursday

Press 2RM

Mike 135, 155, 175

Sam 185, 205, 215 (1)

Bench grip for me

Skip speed bench and chins

later...

Sam TB press 3x10@144

Melanie: Thursday

Front squat: 85 x 3 x 5
Back squat: 95 x 15

Did not do metcon.

Chris Thursday

Front squat - 135x5, 155x5, 185x3, 205x2

Jerks from the rack - 5 sets of doubles at 135

Clean pulls (to shrug) - 3x5 at 135, 185, 225

100 wall ball shots w/10lb. (heaviest they had) medicine ball, 10' target. Somewhere under 4 min.

Is it time for the bloody games yet?

Sam Tuesday

Power shrugs

Clean grip 10x1 - 2@275, 4@295, 2@315, 2@335

Snatch Grip 10x1 - 2@225, 4@245, 2@265, 2@285

Melanie: Tuesday

Deadlift: 165 3 x 3
135 x 1 x 15

Metcon: 3 rounds of 5 burpees, 5 25#KB snatches per arm

Melanie: Saturday, Sunday, Monday

Saturday: Ran with Chris at the park but not the whole course, probably about 2 miles.
Two-hour restorative yoga class. This was about 75% laying about in restful and relaxing poses and 25% working on handstand, forearm balance, headstand and shoulderstand. But, mostly laying about. Very nice.

Sunday: The WO. PR on clean: 105. Fail 110. Good and very hard metcon: front squat x 8 (75#), sprint up driveway. 3 repeats.

Monday: First day of second cycle of CrossFit Strength Bias.
Squat: 105 x 3 x 5
Turkish getups with 25#KB alternating hands 10 each side; rest; 3 left 3 right x 3; resting briefly between sets
50 35# KB swings

Chris - SatSunMon

Sat AM - ran 4K on XC course at Warner Park. In the PM did a little hammer throwing.
Sun - could not do some of group exercises due to tendonitis, so instead did 8 rounds of the following: 5 HSPUs to a ~5.5" block, 10 KTE, 80lb. sand bag carry down and back up Sam's driveway.
Mon. - 3x5 OH squat @ 65, 85, 95 lb.; 3x5 halting DL (halted above knee, full ext., halt on way back down) @ 185, 225, 275; 3x5 jump shrugs (w/ trap bar) @ 135, 185, 225.

Christine Saturday

TB squats 3x5@74

TB press 3x3@74

Sam and Mike Saturday

Bench

Mike 5x1@275, 5x5@235

Sam 5x1@315, 5x5@260

Sam Bent Row 3x5@195

Sam leg raises 3x10

Later...

Power clean 10x1@165 45sec interval

Power snatch 10x1@125 45sec interval

Melanie: Thursday

Ran 20 minutes.
90-minute yoga class.

Sam and Mike Thursday

Press 2RM

Mike 155, 175 (1), push press 185x2

Sam 185, 205, 215 (1)

I switched to a BP grip today - definitely seemed harder

Speed bench 8x3 50 sec interval

Mike 175

Sam 210

Mike pullups something x something

Sam Chins 3x5

Chris Thursday

Last day for me of the 20 rep squat program. 20 reps @ 230lb. I smelled bile around rep 15. The last 2 reps compelted only by the force of will...

6 x 5 on seated BP machine. First 4 were progressive weight with reps AFAP. Last 2 slow. My L elbow is really hurting (tendonitis), so I wanted to avoid anything that required gripping. Did some DB wrist curls for rehab to finish.

Sam Weds.

Reverse hypers 2x10@70

Sled stuff

Chris Wednesday

Power cleans 5 reps @ 95 (from hang), 115, 135. 155 x 3, then singles at 160 and 165. Concentrated on shrug and elbow turn over.
2x3 jerks at 135
TGUs, after a light set, did singles (L & R) at 40, 50, 55, and 60

Melanie: Wednesday

"Grace"
30 clean and jerks @ 65
3:53

Run 1 mile
I started out @ 10 minute pace and then increased to an 8 mile pace at 1/2 mile.

Some situps and such

Sam Monday - There's nothing comfortable about getting shredded Hank.

Power shrugs-ish (kind of like high pulls from the high hang position in the rack) - fairly quick, maybe 45sec interval

Clean grip 10x1 6@275, 2@295, 2@315

Snatch grip 10x1 6@225, 2@245, 2@265

Squat 5x5@275

TB bench press 3x5@214

KB OHP 3/side@97

Chris Monday

Front squat work sets 5 reps ea. at 135, 155, 185
Push press 3x5 at 95, 115, 135
Behind the neck snatch-grip push jerks 3, 6, 10 reps at 95
Cable rope high pulls (full ext. over head) 3x5 at however much the max weight was on the machine.

Sore Corps Sunday

Worked on skills for about 20 min., then:
800m run followed by (in any order) 12 hanging leg raises, 21 KB swings, 15 sledge hammer hits, 12 box jumps.

Sam and Mike Saturday - Return of the Bench Press

Sam:

Bench 5x1 275, 295, 315, 325, 335

5x5@250

Bent Row 3x5@185

Mike:

Bench 5x1 245, 265, 275, 280, 285

5x5@225

Chris: Saturday
@Vandy track
2 100s, 3 800s, 1 400, 4 sets of bounds
"I hate 800s," Chris said.

Melanie: Saturday
Press: 45 x 5; 45 x 2 x 3; 65 x 1; 70 x 1; 75 x 1; 80 x 1 (fail)
Got stuck halfway up on 80. Tried twice.

4 400s, 1 800, Situps 2 x 25

Sam Friday

Squat 5x5@275

Sled stuff

Melanie: Friday

Front squat: 95 x 3; 100 x 3; 105 x 3; 110 x 3; 115 x 3 (PR)
These were pretty good. I lean forward too much though. I felt dizzy on rep. 3 of each set.

Back squat: 95 x 20 (10, 8)
Out of gas on these. Blech.

Metcon:
3 x 2 minutes on, 1 minute rest of alternating 25# TGUs

KAren Friday

Squat: 5 @ 66, 3x5 @ 110 (PR)
OHP: 3x5 @ 56
pc: 5 @ 56, 3x5 @ 67

Sam Thursday

Power Clean 12x1@155 w/ 45sec interval

Power snatch 12x1@115 w/ 45 sec interval

Chris: Thursday

Yesterday did a pretty tough boot camp, with lots of stairs and some burpees.

Today - 20 rep squat WO w/ 220lb. Ugggh. The bar got a little low around rep 5 which made resting in lock out later on a little unpleasant. Made it through and fought off the urge to purge.

Followed with 3 sets of press at 85 lb. Reps = 10, 8, 9

Jump shrugs using a piece of equip. similar to what's pictured below. 2x5 @ approx. 160 and 1x5 @ approx. 210.

Sam and Mike Weds.

Press 2RM

Mike 135, 155, 170

Sam 175, 195, 205

Speed bench 8x3

Mike 170

Sam 205

Sam Reverse hypers 3x10 50, 70, 70 (9, not a fail, just slipped out of the strap)

Melanie: Wednesday

Squat:
75 x 5; 95 x 2 x 3

135 x 1

140 x 1

145 x 1 PR*

150 x 1 (fail). Stuck halfway up.

The asterisk is there because I didn't have an independent third party with me to verify depth on squat. I feel confident I got it and look forward to having it verified in a court of law.

Sam Tuesday

Barski cleans 6x2 135, 135, 155, 155, 165, 165

Melanie: Tuesday

Deadlift 165 x 5; 165 x 2 x 3; 210 x 1; 215 x 1; 225 x 1; 240 x 1
PR. Ugly but I got it!

Traditional DL 95 x 20 x 1

Metcon: 10 minutes adding a pullup and pushup each minute, starting with 1 up to 10 of each.
Hard.

Chris: Tuesday

Worked on shot put for 20 minutes
4 rounds of 3 snatches @ 115 and 1 rope climb
Single snatches up to 135

Karen: back in the saddle

Tuesday:
5 min row

Squat 5 reps: 45, 95, 105, 105
Bench 5 reps, 45, 45, 65, 75, 80, 80 (failed on 5th)
DL 3x5 @ 95
(a guy helped me with my form today, I had been leaning too far forward. So I concentrated on form)

Inverted sit ups 10, 5
KTE 10, 10
Back extensions 10

Sam Monday

Kneeling squat 3x5@225

Floor press lockouts 4x2 275, 325, 345, 365

Sam and Mike Saturday

Press (not Push Press)

Mike 3x3 155, 165, 175(2)

Sam 185x2, 200x2, 215x1, 225x1 (PR)

*Supposed to be 205, Mike accidentally put a 5 on one side instead of a 10

Speed bench 8x3

Mike 165

Sam 205

Mike Pullups 6, 6, 6, 4

Sam Chins 3x5