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.