Melanie: Friday

Deadlifts

45 x 5 x 2; 150 x 5; 155 x 5; 160 x 5

Hard, but doable.

OH Press 

45 x 5; 50 x 5 x 2; 50 x 3; 45 x 3

These were not happening today.

Squats

45 x 5 x 2; 90 x 3; 85 x 5 x 2

Didn't feel like I could get reps 4 & 5 with 90.

Chins

5 x 3 displacing 71% of my bodyweight

About 10 minutes of ab punishers

Chris Thursday

"Angie"

Complete for time:

100 pull ups

100 push ups

100 sit ups

100 squats

26 minutes.

The photo is for those who have their kilt but have not thought about it's possible use as part of a Halloween costume this week!

Sam Weds.

DL 225x5, 275x5, 325x2, 350x2, 370x2, 392.5x2

Push Jerk 135x2, 185x2, 205x1, 225x1 (fail)

     Just didn't have it this week. Couldn't drop under that last one.

KB BUP 35x2x5, 44x5

Power bombs with 62# KB 3 sets of 2 swings, 10 powerbombs, 2 swings

Powerbomb: http://www.kettlebellathleticsblog.com/?p=177

Melanie: Wednesday

30# KB swings x 30

Squat
45 x 5 x 2; 85 x 5 x 3
Work, but no struggle. Am going to try 90 next time.

Bench
45 x 5 x 2; 55 x 5; 60 x 5; 65 x 5 ; 70 x 5; 75 x 4
Struggled with the fourth rep on last set but got it, just barely and w/o assistance from my friendly spotter. Did not attempt fifth.

Chins
5 x 3 displacing 79% of body weight.
Will man up and displace less weight for at least one set next time.

50 full sit ups

Chris Wednesday

Crossfit WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Loads:
95-105-115-125-135 (fail)-125
115-125-125-125-125
125-125-135-135-135


Because there is no rack at the Uptown Y, I got the added fun of cleaning 15 reps too. Expect to be quite sore tomorrow.

Finished up with 20 KTEs, 20 decline sit-ups w/45lb., 20 Russian twists w/10 lb. med. ball and 20 pull-over sit ups w/ med. ball.

Chris Tuesday

Squat Cleans 1-1-1-1-1

135, 145, 155, 165, 175 (miss), 175 power clean

Then kickboxing class - worked mostly on refining parry and slip, and blocking low round kick.

Sam Monday

BUP with 35# KB 3x5 each arm.