Sam Christmas vacation

Doing indian club and KB stuff

Workout A

clean and press and snatch

Workout B

TGUs and swings

Workout C

KB flows

Things like glassups and things like this

Quite the ab workout

Christine and Sam Tuesday

Christine

Max

Squat 200

Bench 105

DL 235 (Fail)

Sam

Start of KB cycle

Workout A

C+P 3x5/hand@62

Snatch 3x5/hand@62

Sam Thursday

BNP 3x12@100

Squat 1x20@225

Pullovers 1x20@55

Bench 3x12@165

Row 3x15@105

Straight leg DL 1x15@240

Pullovers 1x20@55

Christine Weds.

Squat 5-3-2

150, 170, 190 (1,1)

for some reason she thought she was only supposed to do 1. She racked it, I applied some domestic violence, and she unracked it and did another.

Press 5-3-2

75, 85, 90(1)

Pullovers 2x20@15

She thought these looked cool when I was doing them. Probably because of my impressive rib box.

Leg raises 2x25

Sam Tuesday

BNP 3x12@100

Squat 1x20@220

Pullovers 1x20@55

Bench 3x12@165

Row 3x15@105

Straight leg DL 1x15@235

Pullovers 1x20@55

Jim Sat

BNP: 3x12@90
Squat: 1x20@195
pullovers: 1x20@25
Bench: 3x12@180
BOR:3x15@95
SLDL: 1x15@185
pullovers: 1x20@25

Sam and Christine Saturday

Christine

DL 5-3-2

190, 205, 220

Bench 5-3-2

85, 95, 100

Leg raises 2x25

Sam

BNP 3x12@95

Squat 1x20@215

Pullovers 1x20@55

Bench 3x12@160

Row 3x15@100

Straight leg DL 1x15@225

Pullovers 1x20@55

Jim is a pants-pooper

I mean Sam Thursday.

BNP 3x12@95

Squat 1x20@210

Pullovers 1x20@55

Bench 3x12@155

Row 3x15@95

Straight leg DL 1x15@215

Pullovers 1x20@55

Jim Thurs

Bench: 3x12@170
Squat: 1x18@190... sadly didnt make 20.. definitely needed someone yelling at me today
pullovers: 1x20@40
BNP: 2x12@75, 1x12@65
BOR: 3x15@115
SLDL: 1x15@175
pullover: 1x20@40

Sam and Christine Tuesday

Christine

Squat 5-3-2

150, 165, 180

Press 5-3-2

75, 85, 90 (1)

Pretty impressive.

Sam

BNP 3x12@95

Squat 1x20@205

Pullovers 1x20@55

Bench 3x12@155

Row 3x15@95

Straight leg DL 1x15@210

Pullovers 1x20@55

Jim Tues

BNP: 3x12@80
Squat: 1x20@185
pullover:1x20@60
Bench: 3x12@170
BOR:3x15@95
SLDL:1X15@165
pullover:1x20@40

Jim Sat and Sun

Sat
BNP: 3x12@85
Squat: 1x20@175
pullovers: 1x20@25
Bench: 3x12@165
BOR: 3x15@95
SLDL: 1x15@155
pullovers: 1x20@25

Sunday
Bear Complex: 5 rounds/ attempts - 7 reps of the circuit
power clean
front squat
front press
back squat
behind neck press
65, 75, 85, 95, 115

Sam and Christine Saturday

Christine

DL 5-3-2 190, 200, 210

Bench 5-3-2 85, 95, 100(1)

Sam

BTNP 3x12@95

Squat 1x20@200

Pullovers 1x20@45

Bench 3x12@150

Row 3x15@95

Straight leg DL 1x15@205

Pullovers 1x20@45

Jim Thurs

press 3x12x75
squat 1x20x170
pullover 1x20x45
bench 3x12x135
bent over rows 3x15x105 bench and b-o-r supersetted
SLDL 1x15x135
pullover 1x20x45

Melanie: Thursday

10 minutes of:
1 min. 25# KB swings
30 sec. jog

Girl pushups 3 x10

Sam and Christine Weds.

Christine

Press 5-3-2 70, 80, 85

Squat 5-3-2 150, 160, 170

Sam (still feel ing the flu but Jim guilted me into working out)

BTNP 3x12@95

Squat 1x20@195

Pullovers 1x20@25 db

Bench 3x12@150

Row 3x15@95

Straight leg DL 1x15@205

Pullovers 1x20@25 db

Jim Tues

press 3x12x75
Squat 1x20x155.. 10 pounds less than last time..clearly drank way too much this weekend
Pullover 1x20x60
Bench 3x12x165
Bent over row 3x15x115
sl deadlift 1x15x115
pullover 1x20x60

Melanie: Tuesday

Bench 3 x 5 @ 65
DB Row 2 x 10 @ 20

4 rounds of:
25 25# KB swings
10 knees to chest

Christine Monday

DL 5-3-2 185, 195, 205

Bench 5-3-2 85, 95, 100

Touched the bar for a moment on rep 2 of last set

Randy and Steph, Monday

Randy:
Squats: 3x5@180
Overhead press: 3x5@110
Deadlift: 1x5@255
DB rows: 3x5@90
Captain's chair: 3x12

Steph:
Squats: 3x5@80
Overhead press: 3x5@35
Deadlift: 1x5@95
Chins: 3,2,1
Captain's chair: 3x12

Melanie: Monday

Squat 3 x 5 @ 75
Front Squat 3 x 10 @ 55

4 rounds of
25# KB swings x 25
10 decline situps

Sam Thursday/Christine Saturday

BTNP 3x12@115 (12, 12, 8)

Gotta lower this.

Squat 1x20@190

Pullovers 1x20@25 db (too light, have to do barbell next time)

Bench 3x12@145

Row 3x15@95

Straight leg DL 1x15@195

Pullovers 1x20@25 db

Christine Sat

GTG DL Doubles at 185

Sam and Christine Tuesday

Christine

FS Tabata 6 rounds of 6 @45

Sam

BTNP 3x12@115

Squat 1x20@185

Pullovers 1x20@25 db (too light, have to do barbell next time)

Bench 3x12@185 (12, 6)

Row 3x15@95

Straight leg DL 1x15@135

Pullovers 1x20@25 db

Christine Monday

Press 5-3-2 65, 75, 80

Squat 5-3-2 145 (4), 155, 165

Sam and Christine weekend

Christine

Bench 3x3@95

DL 3x5@185

Sam

Squat 5-3-2 285, 305, 325

Bench 3x5@235

KB Row 2x8@97

Curl 1x8@95

Sam last week

Uhh, forgot to post

Weds

DL 5,3,2 392, 412, 432

Heavy.

Rest of the time stuff like high rep KB snatches and indian clubs. I do the clubs every other day or so.

Sam Thursday

Squat 5-3-2 275, 295, 315

Those aren't fails. I'm beginning a cycle of 5-3-2.

Bench 3x5@225

Still too light to change from 5s. Pretty pain free though.

KB row 2x8/hand@97

Sam and Christine Sat and Sunday

Christine
Saturday

Press 3x5@80 (4, 3, 4)
Squat 3x3@145

Sunday
hitting pads


Sam
Saturday
DL 3x5@392 (2x5 - back felt really fatigued)
concentraition curl 2x15@25

Sunday
KB snatch 3x20@62 (switch hands every 5 reps)

Melanie: Saturday and Sunday

Saturday: Walk 3 miles

Sunday: WOW at Jason's. Jim - you'll need to do this one next time on top of the regular WO. Would hate for you to miss out on the "fun."

Part 1 - max reps of front squat w/ body weight (person w/ fewest reps gets to wear vest during part 2 - Chris had this honor). I did it with #65 and did 15 reps.

Part 2 - 5 rounds of the following: 8 plate burpees (hold plate in hand, do push up portion w/hands on plate, put it overhead at end of burpee - no jump), 8 Roman chair sit ups w/ plate, carry plate overhead to end of driveway and back.

Christine Weds.

Tabata

Back squat@44

(Forgot I said to do front squat) - usually 10 reps/round

Gym Jim- Mon and Tues

Front Squat 5x3
J: 135, 165, 185, 205, 205
D&M: 95, 115, 135, 145, 145

10 minutes 5 hang cleans, 5 jumping squats, 5 pushups
J: 135
D&M: 75

Tues:
20, 15, 10, 5 wall ball, squats, box jumps

3 rounds
2 pood farmers walk in rack position right arm 25 yds
10 swings
2 pood farmers walk in rack position left arm 25yds
10 swings

Sam Tuesday

Tabata

Front squat@95

7-8 reps/round

Sam and Christine Sunday

Christine

Bench 3x3@95

DL 3x5@175

Sam

Bench 3x5@215

Squat 3x5@275

Row 2x8@175

Sam and Christine Weds. + Thurs.

Christine

Weds.

Press 3x5@75

Very impressive, I was predicting this weight to bury her. It flew up like nothing. She attributes it to her "kettlesticks" (Indian Clubs)

Squat 3x5@135

Sam

Weds.

DL 3x5@382

Getting heavy

Concentration curl 3x15@25

Thursday

3 Rounds w/ 62 lb kb

10 kb swings/driveway waiters walk left/10 kb swings/driveway waiters walk right

Gym Jim - sun and tues

Sun - what melanie wrote but 95lb sq cl and 45 plate slams

Tues
Front Squat 5x5
J: 115, 135, 165, 185 185
M: 95, 105, 115, 125, 125
D: 95, 105, 115, 115, 115

Jerk 5X1
J: 135, 165, 185, 205
M: 95, 105
D: 95, 100

Christine and Sam Monday

Christine - indian clubs, hitting pads

Sam

3 rounds

10 kb sings, rack it, up and down stairs, 10 KB swings, rack it other side, up and down@62

Melanie:Saturday, Sunday and Monday

Saturday: Walk 3 miles

Sunday WOW
3 rounds of:
5 65# squat cleans (did last round with 45#)
7 25# plate slams
10 windshield wipers while pressing bar
Round 1: Jog 100 yards (approx.); Round 2: Carry 25# OH 100 yards: Round 3: Lunge 100 yards

Monday:
DL 3 x 5 @ 95
Assisted pullups: 3 x 10

4 rounds of:
100 jump rope
10 decline situps
10 back extensions

Rounds 3 & 4 of situps were just regular instead of decline because someone took the bench.

Sam and Christine Saturday

Christine

Bench 3x5@90 (4,2,4)

What a difference 5lbs makes

DL 3x5@165

Sam

Bench 3x5@205

Shoulder felt a little wonky

Squat 3x5@265

Row 2x8@165

Melanie: Friday

Dumbell row: 2 x 10 @ 20
Bench: 3 x 5 @ 65

TGUs: 5 per side @ 15

Sam and Christine Thursday

Christine

Press 3x5 65, 70,70

Squat 3x5@125

Sam

DL 3x5@372

KB C+P 3x5/arm@62

Gym Jim Tues

Deadlift, worked to five rpm
J- 325
D - 225
M - 205

3 sets of max pullups

4 rounds of 30 secs amrap
supine pushups
air squats
wrist rolls
plank

I forgot Christine Sunday

Bench 3x5@85

DL 3x5@155

Gym Jim Mon

Squats 5x3
J - 205, 215, 225, 225, 225
D&M - 135, 145, 155, 165, 165

Press 5x1
J - 135, 155, 165, 180, 180
D - 55, 65, 80, 80, 80
M - 55 x5

10, 8, 6, 4, 2 - thrusters, situps, pushups
J- 95
D&M - 45

Gym Jim Friday

Press: 5x3
J - 155
D - 65

5 rounds Bench AMRAP and 30 situps
J - 225
D- 85

Melanie: Tuesday

Squat: 55 x 3 x 5
Front squat: 55 x 3 x 10

4 rounds of:
10# DB clean and press x 10
box jumps x 10
hanging knees to chest x 10
~ 7 min.

Sam Saturday

Squat 3x5@255

Bench 3x5@195

KB row 2x10/hand@62

Gym Jim Tues

Deadlifts - trying to get to 3 rep max
J - 315, 335, 345 --- 345
D - 185, 205, 215, 225, 235 --- 235
M - 185, 205, 215, 225x1 --- 215

12 minutes AMRAP
J- 2 x 95lb snatch and 4 burpees
D and M - 2 x 65lb clean and 4 burpees

Sam and Christine Monday

Christine jump rope 30s on 30 s off for some period of time

Sam

3 rounds

10 kb swings@62

50 jump rope

10 tree balls

10 hanging knee raises

Gym Jim

Sunday (Chris):
4 rounds:
5 x 135 clean and press
over the fence
jog to 50 yd line and back

Monday:
2 squats on the minute for 15 minutes
J: 185
D and M: 135

10 pushups
110 yd walking lunges
10 pushups

Christine y Samito Domingo

Christine

Bench 3x5@80

DL 3x5@145

Samito

Bench 3x5@185

Squat 3x5@245

Christine and Sam Weds.

Christine

Press 3x5@55

Squat 3x5@95

Row 3x1@95

Sam

DL 3x5@352

Sam and Christine Tuesday

Christine

30s on 30s off jump rope for 6 minutes

Sam

3 Rounds

10 KB swings @ 62

50 jump rope

10 wall balls (tree balls actually) @12

10 hanging knee raises

Randy Tuesday

Squat 1x5@135 1x5@155 3x5@165

Barbell rows 1x5@115 1x5@125 1x5@135

Bench 1x5@95 1x5@115 3x5@125

Deadlift 1x5@135 1x5@185 1x5@205

Renegade rows 3x5@30

Dips 10, 7, 5

Sam and Christine Sunday

Christine

Bench 3x5 65, 75, 85 (4)

DL 3x5@135

Lateral raise/BB curl superset 2x10@6/44

Sam

Bench 3x15@135

Squat 3x5@235

Gym Jim Sat and Mon

Sat:
Power cleans: 165 x 2 each minute for 15 minutes

3 rounds- 100yd bag carry, 10 pushups, 2 wrist rolls

Mon
Deadlifts: 2 each minute for 15 minutes
J- 285
D and M - 165

10 rounds 10 reps each
J- 135lb deadlifts, pushups, situps
D and M - 75lb dls, pushups, situps

Gym Jim Thurs

Jim, Di and Melissa
Bench:
5,4,1,1,1,1
J: 225, 245, 265
D: 70,80,105
M:70,80,90

4 rounds 30 sec AMRAP at each station
supine pushups
pushups
weighted situps - 45lb or 25lb

Sam Weds.

DL 3x5@342

Heavier than it should be.

Hanging leg raises 2x10

Gym Jim Tues

Jim and Di:
Deadlifts
J (hook grip) 250x3, 270x3, 285x3x3
D - 150x3, 160x3, 170x3x3

Presses
J - 145 5 sets of 3
D - 65 5 sets of 3

Jim Monday

Front Squat:
135 x5, 155x5, 165 x 4, 175x4x4

AMRAP 15 minutes
3 95 snatches
2 rounds of 3 pullups, 6 pushups, 9 box jumps

that's one round then repeat for 15 min.

Sam Sunday

Pullovers 3x5@95

Clean and push press 3x3@182

Squat 3x5@222

Curl 3x10@85

Oh yeah, Saturday I did db snatch 2x100@25 switching hands every 10 reps

Christine Thursday

Press 3x10 45, 45, 55

Squat 1x20@55

Sam Thursday and Friday

Thursday

Hang snatch pull 3x5@142

Hang split snatch 3x2@142

One arm DB curl and press 3x5/arm@51

Friday

Cable crossovers, leg exts., pulldowns

Sam Sunday

Press 3x10@135

Squat 3x20@135

Sam Thursday

Hang snatch pull 3x5@137

Hang split snatch 3x2@137

DB curl and press 3x5/hand@46

Wrist rolls

Sam Sunday

Press 3x5@180

Squat 3x20@135

Curl 3x10@85

Sam Thursday

hanging snatch pulls 3x5@132

hang split snatch 3x2@132

One arm DB curl and press 3x5/arm@46

wrist rolls

Tues at Shanty

Deadlifts: 5 x 285 x 5

8 minutes as many rounds as possible
5 135 clean and press
5 dips

Monday at Shantytown Gym

Squat: 10x2 185lb moving bar as fast as possible 30 second rest

4 rounds
185 Max Reps bench
max reps strict pullups
15 Situps holding 25lb plate overhead
15 45lb Thrusters

this really sucked by the way...

sunday workout at Jasons

4 rounds
20 roman chair situps
20 pushups
20 squats
200yd run

Sam Saturday

Press 3x5@175

Squat 2x5 275, 255

Curl 8@100, 6@105, 4@110 (0)

wrist rolls

Jim Wed

Tabatha... 8 rounds 20 secs on 10 off each station then 30 second rest and move to another station

knees to elbows
squats
situps
pushups
75lb sumo DL high pulls
one arm kb swings
wrist rolls
curls

Sam Saturday and Monday

Saturday

Press 3x5@170

Squat 2x5 265, 245

BB curl 2x8@95

Pullover 2x10@65

Monday

Split Snatch 8x1@162

Snatch pull 5x2@242 (I have no idea how people actually snatch this weight)

Lateral raises, 2x12, 10 sec muscle out, front raise 2x5

Jim Tues

warmup 20 reps box jumps, swings, pushups, squats

Cleans 5x3
135, 145, 165, 175, 185

Hand stand holds 3 x failure

21, 15, 9
135 push press
Burpees
kb swings
pushups

Monday

warmup 20 reps, pushups, squats, lunges, situps

Squat 5x5
135, 155, 175, 195, 205
Bench 8x3 30 second rest
175

8 rounds
50yd sprint
5 95lb snatches
7 pullups

Tuesday and Thursday

Tuesday

Press 3x5@165

Squat 2x5 255, 235

Curl 3x8@95

Thursday

Snatch singles 6x1 132-162 in 5lb jumps

Snatch pull 5x2@223

One hand KB BP 2x12/hand

Lateral raise 2x12@25 10 sec muscle out 2x5 front raise

Sam Sunday

Split snatch 5x2@132

One hand KB BP 2x12@62

Straight arm pullover 2x15@44

Lateral raise 2x12@25 (10 second muscle out at end) followed by front raise 2x5

Sam Thursday, Friday

Thursday

Press 2x5 165, 155

Squat 2x5 245, 225

Friday

Cable crossovers 2x10@65

Leg Ext 2x12@something

Incline situps 2x10

Mr. Incredible crossover 1x5/side@55

Lat pulldown 2x10@160

Sam Sunday Tuesday Weds

Sunday

Bent arm pullovers 3x5 65, 85, 105

Hanging leg raises 3x12

Tuesday

Squat 2x30@135

Straight arm pullovers 2x30@45

Weds

Clean grip hang snatch 3x5@135

One armed KB BP 3x10@62

Sam and Christine Friday

Sam

Press 5-3-2 190, 200, 210 (yay!)

Power curl 3-2-1 135, 155, 175

Christine

Squat 1x20@55

Christine

Christine is alternating days with

DB curl and press 3x10

and

20 rep squat starting at 45

Sam Sat., Sun, Weds.

Saturday

Press 5-3-2 190, 200 (2), 210 (1)

Squat 5-3-2 275, 295, 315

Sunday

DB flye 3x8@25

Bent press 5-3-2 70, 80, 90

Farmer's walk 3 driveway down and back (backwards) @56

Weds.

BB straight arm pullover 3x12@45

BB curl 3x8@95

Lateral raise 3x12@25

Sam Monday and Weds.

Monday

Bench 3x5@225 (5,5,4)

DL warmed up but groin started feeling off at 325 so I axed it.

Weds.

Split snatch 3x2@135

Split C+J 3x2@185

Snatch high pull 2x3@185

Clean high pull 2x3@235

Squat 1x30@135

Sam Saturday and Sunday

Saturday

Farmer's walks forward down the driveway backwards back up 3@56/hand

See saw press walk 3@56/hand ~20 meters with one turnaround

Sunday

Press 5-3-2 185, 195, 205

Power curl 2x5@135

Sam Tues, Thurs, Fri

Tuesday

3 circuits

KB C+P 1@97

KB Floor press 3@97

3 chins

Thursday

Split snatch 3x2@135

Split C+J 3x2@185

SDPS 3x3@275 - only one set, stupid groin

Friday

Barbell Side press 6-4-2 65, 75, 85

Barbell one hand curl 6-4-2 45, 50, 55

KB windmill 5/side@62

Barbell hammer curl 5/side@45

Sam Sat+Mon

Saturday

Barbell TGu 2x1/side@75

Snatch 3x2@135

C+J 3x2@185

Monday

3x400 with walking 400 in between

KB C+P 3x1@97/3 chins

Sam Tues-Thurs

Tues

Glass-o's 3x1/side@62

Split Snatch 3x2@135

Split Clean and Jerk 3x2@185

Super deep pause squats 3x3@270

Weds

KB snatch 7/min on the minute 5/side@62 (alternate hands)

Lateral raise 2x8@25

Incline curl 2x8@25

Thurs

TB Pin press (~2 inches above chest) 3x3@216, 236, 256

Side bench jumps 5/side

Vertical leap/split squat switches 5 and 5/side

Sam and Christine Monday - and the last Friday...

Christine

Press 3x5@70

Squat 5@115

Sam

Squat 3x3@345

Press 3x3@200

Chins 3x3

Oh yeah, Friday

Incline 3x3@245

DL 3x3@425

Bent row 2x3@225

Leg raises 2x12

Sam Sat and Sunday

Saturday

Snatch and grab reverse ladder 5-1 95 lb split snatch, driveway sandbag carry in between

Sunday

C+J 3x2@185

Snatch 3x2@135

Christine Saturday

Bench press 3x5@90 (2, 4, 3)

Squat 3x5@105

Bent Row 3x5@65

Sam and Christine Weds.

Christine

Press 3x5@67.5

Squat 3x5@95

DB row 2x12@25

Knee raises 2x10

Sam

Snatch singles 135, 155, 165, 175

A little press out on the last one - jump a little off

Clean singles on the minute 6@185

oops, should have been jerks as well

Leg raises 2x12

Chris - new program

I started a 3-wk. volume training WO on Monday. Have not hurt myself yet. Looks like this:
M: Squat 5x5, BP (did reverse grip floor press this week), cable chest flyes 3x10, tricep push downs 3x10, calves 3x10, abs
W: Snatch and C&J (3x3 w/ moderate weight), front squat 3x10, weighted pull ups 5x5, shrugs 5x5
F: DL 5x5, seated DB press, BW pull ups 3x10, straight bar curls 3x10, abs
Friday PM: 5-Guys
Su: conditioning
Also trying to up the milk intake.

Sam and Christine Weds.

Sam

Oaxaca cocktail x 1

Squat 3x3@335

Martinis x 2

Press 3x3@200 (3,3,1)

Incline curl 2x12@25

Christine

Squat 3x5@85

BP 3x5@85

Hang high pull 3x3 65, 85, 105

Sam and Christine Sunday

Sam

C+J singles 185, 205, 215

215 was ugly so I stopped. Just no pop.

Snatch singles w/ 30 sec interval 6@155

Clean grip power snatch 4x1@135

Christine

Press 3x5@65

Squat 3x5@80

Incline curl 3x10 20, 20, 15

Christine Thursday

DL 1x5@135

Bench 3x5@65

Squat 3x5@65

Knee raises

Sam and Mike Thursday

Incline

Mike singles up to 225

Sam 3x3@240

DL

Mike 1x5@235

Sam 3x3@415

bent row

Sam 3x5@185

Knee raises 2x12

Sam Tuesday

Snatch singles 155, 165, 170

C+J singles on the minute 5x1@190

Sam Sunday

Squat 3x3@325

Press 3x3@195

Chins 3x3

Christine Sunday

BP 3x5@70

Bent row 3x5@65

Knee raises 2x5

Sam Friday

C+J singles 185, 205, 215

Snatch singles 5x1@155 1 in intervals

Clean grip snatch 2x3@135

Sam Thursday/Christine Tues

3 rounds:

20 kb swings @62

100 jump rope

Also Tues Christine did

BP 3x5@65

Goblet squat 3x5@25

Bent row 3x5@65

Lateral raise 2x10@6

Sam Weds. - Happy learned how to putt...uh-oh!

Snatch 2x1 155, 165

Clean 3x1@185

Then I remembered I was supposed to jerk too, so...

C+J 5x1@185

Dove under it nicely, also dangerously close to a rack

Sam and Mike Monday

Incline

Sam 3x3@235

Mike 3@185, 1@205, 1@210

DL

Sam 3x3@400

Probably going to be out for a week or two with something wrong with my lat. Have no idea how I did it but it seems to affect everything - from lifting to running.

Maybe it's time to work on my grip and flexibility.

Sam Tuesday

Press 3x3 185, 185, 205

DB Lateral raise 2x10@25

DB Incline curl 2x10@25

Sam Sunday

Split snatch 3x2@135

Hang clean 3x3@155

OHS 2x5@90

lateral raise 2x10@25

10 concentration curl, 10 incline curl w/25lb DB

Christine

Christine started pressing and doing prisoner curls. No lower body stuff yet is allowed. Details once she starts a structured cycle.

Melanie: Thursday

Walk 1.5 miles

S t r e t c h . . .

Rest day. Need to work on flexibility a bit more, particularly hamstrings and shoulders. It's been a while since anyone posted a picture. That's my excuse for this post.

Sam Thursday

Squat 3x5@315

Press 3x5@180

GM 2x10@175

DB curl 2x10@36

Hanging leg raises 2x10

Jim Thurs

warmup
3 rds
10 back ext
10 squats
10 knee to elbow

21-15-9 for time
225 DL
handstand pushups
dips
kb swings
17:20...handstand pushups were a B.

Jim Tues - night

Forgot about this one..
five sets of one of each
Overhead Squat: 75, 95, 115, 135, 135
Front Squat: 135, 155, 175, 185, 190
Squat: 190, 225, 255, 270, 275

Chris Thurs.

Sort of a deload day
Squat 3x5 at 225
DL 3x5 at 315

Chris Wed.

C&J singles to 185. Cleaned 190, but missed the jerk.
Then, 5 rounds of the following:
run 400
10 pull ups
15 dips
20 sit ups

Jim Tues

Handstand pushups: 5x3 hold for 10 seconds on third rep
four rounds
20-95lb sdlhp
20- pushups
20- wallballs
45 lb overhead climb up and down two flights of stairs

jilm weekend

sat
Bench: x5, 185, 205, 225, 245, 255
cleans: x3, 185, 195, 205, 205
DL 225, knees to elbows, pushups: 10,8,6,4,2

Sunday
Agilities/ladder/couple sprints
3 keg clean and presses
keg bear hug
160meterish... 45 plate overhead run
20 yd bear crawl

Sam Monday

OHS 3x5@85

DB BP 3x10@76

DL 1x5@395

Sam Saturday

One hand DB C+P 2x3@76

One hand DB clean 2x3@96

One hand DB DL 2x2@156

Sam Thursday

Squat 3x5@310

Press 3x5@177.5

GM 2x10@195

Chris Wed., Thus.

Wed. lunch time - 10 rounds of the following (with 25lb. KB):
10 RH swings, 10 LH swings, 10 RH snatches, 10 LH snatches
time = 20:32
PM - run 3x 1/2 mile at 8:40 mile pace, w/ 1/2 warm up and 1/2 cool down.

Thus. - C&J, 10 155lb. singles on the minute.
FS - 3x5 at 185
Smith machine rvs. grip BP - 3x5 at whateverthehell weight it is w/ 4 plates.

Jim Wed

Squat: 185, 205, 225, 235 x5
Hang Clean: 135, 165, 185, 205 x 5
Bench: 225 x 5 4 sets
Grace: 3.25
Can't remember what my last time was but i certainly remember the first time i tried Grace in 2008 it was like 7 minutes or something. haha. I think i could have knocked at least 30-45 seconds off easy if i had someone yelling at me.

Jim Tues

Been sick since Sunday night..the thought of picking up a heavy weight made my bones hurt
so i did some lighter stuff, hopefully i will be back in the groove on wed.

30 walking lunges
30 pushups
30 situps
30 DB Hang Cleans 30lb
30 SDLHP 95lb
30 back ext
30 squats
30 burpees
30 dips
30 pullups
15:00

I F'ING HATE BURPEES.

Sam Monday

OHS 3x5@75

PC 3x3@200

DB BP 3x5@101

Out of paired weights! Gotta get some washers.

Chris Mon.

DL - 3x3 at 365lb. Gosh, that really worked my mantoid muscles...
Edit: forgot, did 1 set of 10 quick tempo Dimel DLs with 225 afterwords.
Weighted dips - 5x5 w/ 45lb.

Sore Corps Sunday

"Linus" - one round for time of the following:

100' farmers walk - 142lb/hand
100' log (~80lb., 10' long) carry, then overhead medley consisting of:
put log overhead,

Clean & press thick bar w/ 135lb.,

C&P 62lb thick handle (2.5") DB,
C&P 135lb. barbell,

then 100' sled drag w/75lb.,

finish w/100' FW

Times: Jim 2:28, Jason 3:18, Chris 2:48, Stuart (w/112 FW, 115 TB, 42 lb. DB, and 95 BB) 2:27

Video coming soon.

Jim Wed and Thurs

Wed:
TFC!! no idea why i did this outside, but the weight felt 90lbs heavier than it actually was as you can see

squat: x5 155, 185, 205
power cleans: x 5 155, 185, 3 x 205
bench: x5 185, 205, 235
AMRAP:
50 yds then 20 pushups for 15 minutes

Thurs:
Indoors....much smarter than wed:
jump rope warmup
modified fight gone bad- 1 minute each - 3 rounds
75 SDLHP
box jumps
sit ups
Row
20lb ball front squats

Chris Thurs.

Olympic squat 3x5 - loads: 245 (had trouble w/ wt. coming forward, so backed down), 235, 235
Press - 3x5 at 120 (missed last rep)
Weighted chins - 3x5 w/ 35

Chris Tues.

Noon - 5 rounds of the following:
20 wall ball - 10 lb., 12' target
10 pull ups
100 jump rope turns
20 sit ups
Time approx. 15 min.

PM - run 30 min.

Jim Tues

Row 700m
what i like to call "lucky 7's"
7 RFT
7 pushups
7 135 DL
7 35 presses
7 pullups
7 burpees
7 box jumps
took me 20:03

Jim Monday

50 pushups
50 situps
should warm up
push press: x5, 135, 155, 175, 175
reverse grip bench: x5, 135, 155, 175
one minute AMRAP pushups
200 yd walking lunge with 25lb plate overhead (that sucked..bad)
three 1 minute planks
2 1 minute AMRAP air squats

Sam Monday

OHS 3x5 95, 65, 65

DB BP 3x5@101

DL 1x5@385

That bar is bent - it tried to jump out of my hands during the warmups.

Chris Sat - Mon

Sat. - run 1 min. rest 1 min. x 10. All-out effort.
Sun. - WO at Jasons, as described by Jim. The hang PCs sucked the most for me.
Mon. - 3x2 C&J at 158lb. Tricep bar BP, 3x10 at 135. One very slow set of DB BP w/ 25s. DB row - 3x5 at 100lb.

Jim weekend

Friday: rest, sam yelled at me.

Saturday
light agility drills
Bench: x5, 185, 205, 225, 235
Hang Cleans: x5, 135, 165, 185, 205
Few stadiums and 10 yd sprints forward and backwards

Sunday
At Jasons.. overhead squats
3 rounds 135lb
8 deadlifts
6 hang cleans
4 front squats
run to turn. 9:50. it hurt.. bad..

Sam Saturday

Press 3x5@175 (5,5,4)

Squat 3x5@300

GM 2x10@185

Jim Thurs

Lunch:
50 box jumps
5 x 3 hand stand pushups: hold 10 seconds after 3rd one
One Minute ARMAP of each:
pushups - 57
Lunges - 41
Push press (45) - 56
Situps - 55
Flutterkicks - 45
pullups - 20
KtE - 20
air squats - 40
SDHP (65) - 28

After work:
Squat: x5, 135, 165, 185, 205, 225
PC: x5, 135, 155, 185.. 200x2 the lunch workout got me on this one.. cardio kicked in or i just winnied out and stopped after two..one or the other.

Sam Thursday

Incline 3x5@225

FS 3x5@205

PC 3x3@195

Karen Wed & Thurs

Wed climbing gym

Thurs:

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 95 #
Bench press: 65#
Clean: 45#

Jim Wed

yoga.. am..

Incline: 155x5, 175x5, 195x5, 205x4..son of a...
Push Press: 155x2, 175x2, 185x2, 195x2, 195x2

Chris Tues & Thus

Tues - run 3 1/2 miles in around 29 min.
Thus. - Snatch, 3x3 work up sets, then 3 sets of doubles at 133lb.
Press 3-3-3-3-3, loads = 95, 115, 125, 135, 140 (2)
DL (this was supposed to be my main lift, but due to lack of sleep this week, I was too tired to go heavy) 10-10-10 at 135, 225, and 275lb.
Cable (rope attachment) tricep press down/curl supersets - 3x20 at 60lb. Grabbed the rope in the middle rather than using the ball ends, so my grip is toast.

Jim Tuesday

Jump rope

Mine Mike:
800m run
50 pullups
100 pushups
150 situps
200 squats
800m run

http://media.crossfit.com/cf-video/CrossFitNorCal_FirefighterFran.wmv

Chris Sat. - Mon.

Sat. - 5x 1/2 mile repeats. Starting to time this stuff. God, I'm slow...
Sun. - I made Jim carry heavy stuff. We did farmers walks of about 30 yds. with 122 lb./hand while the other carried about 65 lb. of gravel 1/2 mile (I got 8 repeats of the FWs). Diana did slightly lighter loads, and that's why she didn't complain as much as the guys did.
Mon. - C&J 3 sets of doubles at 175lb. Olympic squat 5 sets of 3 at 245lb. Three sets max strict pull ups - 18, 10, 10.

Jim Sun - Mon

Sun -
Chris made me carry heavy stuff around.

Halfway done with platform...woo hoo!!

Monday:
Bench: 175 x 5 205 x 5 215 x 5
Hang Cleans: 135 x 3, 165 x 3, 185 x 3, 185 x 3
Front Squat: 135 x 5, 155 x 5, 155 x 5

Melanie: Sunday and Monday

Sunday
Walk 2.5 miles

Monday
25# KB swings x 4 x 25

Karen Monday

Modified crossfit WOD:

30 Box jumps (on a step w/2 risers)

10 toes to bar

25 Push Press 45#

10 squat clean 45#

2x15 dips on bench

1x4 pull ups

10 Thruster 55# (2 at 65#)

10 burpees

200 meter walking lunge w/ 10 lb plate

kicked my ass

Sam Sunday

FS 3x5@200

DB BP 3x5@96

DL 1x5@375

Jim Sat..

Squat:
155 x 5, 185 x 5, 205 x 5, 215 x 5

PC:
135 x 5, 155 x 5, 175 x5, 185 x 5

4 rounds:
200 meter run
PC 135 x 5
Thruster 65 x 10
Pullups x 5

damn near puked.

Melanie: Saturday

Four rounds of:

25# KB swings x 25

25# goblet squats x 25

Jim Friday

Incline B
155x5, 175x5, 190x5, 190x5
Dip, pushup and situp circuit for 1o minutes

Tomorrow battle the cold for outside cleans and squats.

http://media.crossfit.com/cf-video/CrossFit_Laura370dl.wmv

Sam Thursday

Press 3x5@170 (5,5,4 dammit)

Squat 3x5@295

1hand KB swing 3x5/side@97

Also, I'm not posting it but I'm doing this for the 5K:

http://www.halhigdon.com/5K%20Training/5-Knovice.htm

Jim Thursssssss

Ladder agility drills
20 double unders

10,9,8,7...1
95 push press
box jumps
situps on decline bench
hit about the #6 round and completely forgot what time i started so not sure how long it took me, time to get a stopwatch.

Chris Thus.

Can you say "functional strength"?

BP - 3x5, reverse grip on Smiff machine (no one available to spot). Addn'l load was 140, whatever that adds up to on a Smiff machine.

Metcon - 3 rounds of:
5 FS at 135lb.
5 DB push press at 45lb.
5 24" box jumps
5 KTE
Rest 1/2 as long as it took to do whole cycle, then repeat 2 more times. First cycle 4:00 (rest 2), second 5:50 (rest about 2:45), third 5:00. I'm toasted.

Jim.. so far this week

Played Football outside Sunday - still sore
Monday - TMM
Tuesday -
Mini Cindy - did 10 minutes instead of 20

800m run
21 225 DLs
21 burpees
400m
15 DLs
15 burpees
200m
9 DLs
9 burpee

Wed
205 x 5 x3 Bench.. weak as heck. 20 pounds less than last week
135 x 5 x 3 front squat
130 x5 x 3 shoulder press

Karen Tuesday

Squat 5 reps 45, 95, 105, 115 x2

GHD sit ups 3x10

straight leg dl 10 reps 45, 65, 85

3 rounds of 20 bosu box jumps, 10 pushups (yes - I am jumping on a bosu. I am scared of the 2-foot box. I am afraid I won't make it.)

3 x10 kte

10 back extensions (I intended to do more but my lower back was too tired.)

Evening: climbing gym

Sam Tuesday

FS 3x5@195

DB BP 3x5@91

PC 3x3@190

Chris Tues.

Run 4x400
Decline sit ups 3x20
Strict pull ups 16, 12, 12

Chris Mon.

Click on the photo to see full progression.
Snatch - 5-2-2-2 at 88, 110, 120, 120
DL - 3-3-3-3(2) at 275, 315, 365, 385
Edit: forgot 3x5 shrug at 225, and 3x10 DB tricep ext./alt.curls w/25s.

Chris weekend

Sat. - run 2 mi. easy. 3x1 min. plank. Neck harness work.
Sat. 95lb. thruster/pull ups - 1,2,3,4,5,6,7,8,9,10. Time 10:49 (almost 2 min. faster than last Sat.). After short recovery, followed with 1,2,3,4,5, reps not for time. I think my time improvement supports the theory that metabolic conditioning returns quickly, and is ultimately improved by, a break to work on strength only.

Sam Sunday

Squat 3x5@290

Press 3x5@165

One hand KB swings 3x5/hand@97

Karen Thursday Saturday

Hola.

I'm going to start doing crossfit/lifting again. Soooooo.

Thursday

5 rounds

run 200 meters

20 Box jump (onto bosu ball)

20 wall ball w/ 10 lb ball

It felt really good to get my heart rate up.

Saturday

DL 95x5

145 x4 (fail on 5th)

115 x 5

yoga class

Jim Friday

Incline Bench: 135 x5, 155x5, 175x5, 185x5, 185x5
1.5 mile run

don't have incline bench at the house so did it today.

2 fer Thursday

at lunch:
foot drills
3 rounds:
10 pullups
20 dips
20 Knee to Elbows

4 rounds:
1 minute plank
30 pushups
1:30 row

After work:
Squat: 145x4, 185x5, 205x5
PC: 135x5, 155x5, 175x5
balance work

yes.. i know.. my squat is horrible. been way..way...way too long. got to start somewhere and yes 205 x5 was hard. Laugh now...laugh now...

Sam Weds.

Rev grip BP 3x5@225

Forgot how weird these feel.

FS 3x5@190

DL 1x5@365

Mike

Waveload to 1@295

Light Squat

Light DL

Chris Thus.

Box squat (deload) 3x5 at 225 on 12" box + plate.
Metcon - 20 min. of the following: 5 neg. HSPU, farmers walk w/ 50lb. DBs 1/6th mile, jog 1/6th mile. I think I did 7 rounds, but not sure as I was in a lactate daze for the last 10 min. "What do the trapezius do? Oh yeah, I see now..."

**Edit - I got mixed up on the distance for FW/jog, should have been 1/2 of a 1/12th mile lap (half of 12 is 6 right? Told you I was in a lactate daze. Duh!). Anyway, the distance was actually about 75 yds. FW, 75 yds. jog each round.

Jim Tuesday

working with some nissan folks
shoulder press: 3 x 5, 115,125,135
5 rounds:
pullups x 5, SDLHP x 10, sit ups X 20

10 minutes HSPU
5 min. squats
2 min. pullups
1 pushups

def'ly looking forward to squat, cleans and bench tomorrow

Chris Tuesday

Muscle-up (jumping) practice on rings.
20 min. stationary bike. God, I hate the stationary bike.
Band work for lower body.

Sam Saturday

Squat 3x5@285

DB BP 3x5@86

KB swing 3x10@97

Chris Sat. - Mon.

Saturday: 50-60 min. walk w/ 37lb. pack (yeah, in the snow)
Sunday: 1-2-3-4-5-6-7-8-9-10 reps of the couplet 95lb. thrusters/pull ups. Time = 12:40. Planned to do 3x1 min. plank after, but puke threat stopped me halfway through the second one.
Monday: (back off week for strength work) Tricep bar BP, 10 at 115, and 2x8 at 135; DB rows 3x8 at 80. Metcon - row 400, 20 dips, 10 pull ups. Did not time 'cause had to move around too much - started with run instead of row, but calf spasm (the R one this time!) stopped me. Also, people were hanging out on the pullup/dip station - you know, 3 knee raises, rest a minute, adjust their f-ing iPod, repeat a couple times - so I had to walk a little further.

Sam Thursday

behind the neck press 3x5@135

FS 3x5@185

PC 3x3@185

Chris Thus.

Deadlift - 3x3 at 355. Caffie musle did not like it, but got them done.
Rev. grip BP - sets of 5 at 135, 155, 155. Felt pretty good, will start adding weight next time I bench.
Pull ups - 75% of max, 13, 8, 7
Pec dec - light weight, 3x10

Sam Weds. and Thurs.

Weds.

Jumprope 3x100

Thurs.

4x300 "sprints"

Liftin' later

Jim Wednesday

Deadlift:
185 x 5
225 x 5
265 x 5
295 x 5

Incline Bench:
135 x 5
160 x 5
175 x 5
185 x 5

sore as a mofo from sunday, mon and tuesday so no front squats, well that and i ran out of time at lunch. will hit back squats again on Friday

Chris Tuesday

Tech./recovery WO:
Power snatch - 4 sets of doubles at 120 lb.
PC + jerk - 4 sets of doubles at 143 (turned out to be PC + push press, since calf would not let me jerk).
Max pull ups x3 - 18, 10, 9

Evening: 6x - row max effort 90 sec., rest 60 sec.

Chris - Sat. - Mon.

Jeez, I was going to stop posting, since no one else was...
Saturday: Jump rope warm up, Floor press (rvs grp) + 1 rope climb - FP load/reps = 95lb. 10, 12, 15 reps. Followed by 5 rounds of 10 95lb. thrusters, 10 pull ups (time = 12:14)
Sunday: sled drags until I strained my L calf.
Monday: Front squat - 5 sets of 3 at 185; Press - supposed to be 5x5 at 120, but was 5,5,4,4,4. Finished w/ 4 rounds of weighted decline situps (45lb), weighted back ext. (35lb).

Here's Zhan Xugang front squating 639 lb. at a BW of 169:

Jim Tuesday

Four Rounds:
95 press x 10
pushups x 10
dips x 10
lunges x 10

Tabata This:
8 rounds of Tabata each exercise
pullups
squats
situps
row
pushups

ie.. Tabata This = pain

Sam Tuesday

Day 1 of the SSish cycle

Squat 3x5@280

Press 3x5@155

KB swing 3x10@97

Jump rope 3x100

Sam Sunday

Squat 2x10@275

Some running.

Sam - last 6 months or something

Basically haven't been doing much.

Squatting every week 3x10 up to 270.

Been doing 2x10/arm KB press and 2x10 goblet squats every night though.

And running a little bit.

Melanie: Thursday

CSM - hope you don't mind if I post on your training log.

Thursday
25# KB swings x 4 x 25
45# squat x 3 x 10
15 min on treadmill

Tuesday
Walk 2 miles

Sunday
Walk 3 miles

Thursday 1/21

Snatch - singles to 140 lb.
DL - 3x3 at 345 lb.
Pull ups - 75% of last WO, 13, 8, 7

Chris Tues.

Power snatch - 4 sets of doubles at 108 lb.
PC and jerk - 4 sets of doubles at 143 lb.
Max strict pull ups x3 - 17, 8, 9

Chris Sunday, Monday

Sunday: Sled drags (~60 yds) - w/ handles, 4 each sprint forward, walk backwards; 2x pull w/handles btwn. legs; 4x sprint w/ hip belt. Warmed up and cooled down w/ 800 m.

Monday: C&J singles up to 183lb.; Squat (high bar) 3x10 at 225; Push press 5x5 at 120lb.

Chris Friday

2 position snatch (split) - 4 sets at 93lb.
2 position squat clean - 4 sets at 133lb.
Push jerk + jerk - 4 sets at 133lb.
3 sets max pull ups - 15, 8, 8

Chris Thus.

Front squat - 5 sets of 3 at 175lb.
Snatch (split) - singles up to 135lb.
Press - 5x5 at 108lb.

Melanie: Sunday

KB swing tabata with 25#
Front squat tabata with barbell

Chris Sun, Mon, Tues

Great pic of Chinese weightlifter working clean grip OHS. Jeez.

Sunday - BS 10 sets of 3 at 75% (should have used 210, but nursing VM strain so used 135), C&J single at 175, push press 5x5 at 115.

Monday - power snatch 3 sets of 2 at 60% (115), power clean + jerk 3x2 at 60% (135), strict pull ups: 15, 8, 6. Did a few minutes of barefoot jumproping in the PM.

Tuesday - DL 3x3 at 80% (325), Bench 5x5 at 75% (due to rotator cuff injury, I used a hammer curl bar and kept the path around my navel, used 155 lb.), pull ups 75% of Monday10, 6, 5.

Chris Friday

This is programmed as a technique/recovery day.
2 position snatch - 60% (88lb.), 4 sets
2 position clean - 60% (120lb.), 4 sets
Push jerk + jerk - 60%, 4 sets
Pull ups - 3 sets x max. (13, 8, 7)

Chris - vacation training and Wed. PM

Mel's folks live close to a HS, so I went there an did the following Mon. and Tues.: 5 rounds of - 5 neg. HSPU, 5 pull ups/chins, sprint across football field and back. Fortunately, had to walk a few yards from the PU station to the field, otherwise there would not have been much "sprinting." Also did some running drills both days. FL was sunny, but not at all warm.

Mel worked out one day - four rounds of 25 air squats and 10 girl push ups.

Wed. - worked up to C&J single at 175. Then box squats. On 1st rep of 2nd set at 245, there was a pop in my L vastis medialis (quad). Stopped there. Could not dip under bar to do press from rack, so did seated DB press, some shrugs and some cable work. Quad is not too bad today, but won't push it for a few days.

Start 4 week cycle of Oly program tomorrow w/ Jason.

Sam weekend

Squat 3x10@255

Drive way farmer's walks w/ 76lb DBs

Bench triples

225, 275, 235, 285, 245, 295

Tendon is a jerk

Band bench

3x10@145

RDL 5x5@225

Chris NYE and Saturday

NYE - snatch grip jerks behind neck: sets of 5 up to 135lb. Seated DB press ladder sets: 35x12, 45x10, 55x5, 45x10, 35x12. DL triples up to 355, then a single at 385 (grip was done).

Saturday - circuit of the following w/35lb KB each followed by 5 pullups: 5 snatch, 5 snatch, 10 snatch, 5 BUP, 10 BUP. Then pushed the car around the parking lot till I'd had enough.

Melanie: Friday

3 mile walk with Chris