DLs - warm up then 3x3 at 315lb.
Then the crossfit WOD (see Karen's metcon, previous post). Kipping pull ups. Time = 14:00
15 negative HSPUs
Monday, April 6, 2009
Karen Saturday & Monday
Sat
3x5
Squat 67
Hang clean 72
OHP 56 (2 @60)
Mon - pull-ups were all jumping .
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
32:21
3x5
Squat 67
Hang clean 72
OHP 56 (2 @60)
Mon - pull-ups were all jumping .
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
32:21
Mac Sunday
Squat 3x5@45
Bench 3x5@45
High pull 5, 3, 3 45, 65, 65
Awesome form on all - we may have an excellent bot here.
Melanie: Saturday
Morning
Ran Richland Creek 5 mile race. 54:53. PR for distance. Fun! Placed 12 out of 19 for my age group, 277th overall, 124th for women. About 500 people ran. I was just trying to finish but maybe next year will try to run faster...
Afternoon
Max Day @ Muscle Box:
Squat: 125 x 3
Bench: 90 x 3; 95 x 2 (fail on 3)
Deadlift: 185 x 1
Lesson learned: Running five miles in the morning kills my deadlifts in the afternoon. Do not run on max day, or likely day before either.
Ran Richland Creek 5 mile race. 54:53. PR for distance. Fun! Placed 12 out of 19 for my age group, 277th overall, 124th for women. About 500 people ran. I was just trying to finish but maybe next year will try to run faster...
Afternoon
Max Day @ Muscle Box:
Squat: 125 x 3
Bench: 90 x 3; 95 x 2 (fail on 3)
Deadlift: 185 x 1
Lesson learned: Running five miles in the morning kills my deadlifts in the afternoon. Do not run on max day, or likely day before either.
Sore Corps Sunday
Played with a few things: chest-to-bar pull ups, one-legged KB clean & press, thick bar clean and press, some OH squat, and a few other things. Finished with about 20 min. of yoga.
Yoga sequence:
Tadasana with Gomukhasana (and a side of curry)
Tree pose
Downward Dog
Warrior 2
Downward Dog
Warrior 1
Downward Dog
Triangle
Downward Dog
Side Plank (pictured is the full pose. We stacked our feet on top of one another. Free hand reaches toward sky, slight backbend, core tight).
Downward Dog
Staff
Half Lord of the Fishes
Bow Rock it!
Fire Log
Bhaddha Konasana
Staff
Savasana
We didn't really work on Warrior 3 but did demo it. Here it is. I do not do it as pictured; my arms shoot forward in line with my torso. Warrior 3 is a tipped-over, one-legged Warrior 1.
Next week: Half moon.
Yoga sequence:
Tadasana with Gomukhasana (and a side of curry)
Tree pose
Downward Dog
Warrior 2
Downward Dog
Warrior 1
Downward Dog
Triangle
Downward Dog
Side Plank (pictured is the full pose. We stacked our feet on top of one another. Free hand reaches toward sky, slight backbend, core tight).
Downward Dog
Staff
Half Lord of the Fishes
Bow Rock it!
Fire Log
Bhaddha Konasana
Staff
Savasana
We didn't really work on Warrior 3 but did demo it. Here it is. I do not do it as pictured; my arms shoot forward in line with my torso. Warrior 3 is a tipped-over, one-legged Warrior 1.
Next week: Half moon.
Sam Sunday - Variety
Power snatch 3x2@150
Halting DL 1x8@382.5
These were awesome and hard. Between my hubris with the thick bar at the Moran's and these I am ridiculously sore today.
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