10:00 as warm-up:
Handstand practice
Standing triple jump practice, sub-maximal attempts
+
A1. Power clean, 2-2-2-2-2; 2:00 rest
A2. Dips (ring or bar), 5 x 2-3, 21X1; 2:00 rest
B1. Kettlebell swings, 3 x 15-20 tough; :60 rest
B2. Push-ups, 3 x AMRAP, 10X0; :60 rest
Post loads and notes to comments.
SCHEDULE NOTICE: This Saturday 09.15.12 we will have structured classes @ 0900 & 1000 only – 1100-1200 will act as an open gym
{ 34 comments… read them below or add one }
Power clean 95-115-135-155-165lbs
Dips on bars, 3 (surprise!), +2.5lbs, +5lbs, +7.5lbs x2, +7.5lbs x3
KB 70-80-88lbs (last one only 10)
Pushups 10-7-7
strict pullups without bands = 6
A1 155-160-165-175-180
A2 3 unweighted -10lbs (3) -15lbs (3) – 25lbs (3) – 35 lbs (3)
B1 70 lb KB 20-20-20
B2 24-15-9
Surprise visit! I didn’t keep track of what I did… but I know it was a really good workout and I’m going to be sore. I miss you all and contemplated skipping work and hanging out all day.
In other news, my eventual return is being pushed back a bit because Baby Weide is due to arrive in March!
Keep up the good work everyone!!!
Congrats!!
Baby Weide! So exciting – congratulations.
Great seeing you this AM Liz. Best wishes!
Congrats!!!
Woo hoo! Congrats!
Congrats!
Congrats Liz!
A1. 75-85-90-95-100 (5 lb PR!!)
A2. 2 each set on rings
B1. 45 lb KB (for the 1st time!) 15-16-15
B2. 15-10-11
just found this:
http://games.crossfit.com/article/espn2-tv-schedule
A1 115# then 165# for rest (focus on technique today)
A2 up to 4 x 60#
B1 up to 88# x 17*
B2 33 / 16 / 13
* WOULD HAVE BEEN 20 HAD IT NOT BEEN FOR MIKE’S “sounds like women’s tennis” COMMENT AFTER #17…
you “could’ve been a contender”
Damn right. I had 40+ in me easily…
yesterday………
300 FY – 270 calories
(PR by 13)
Thanks to Stephen, Babs, and The Other Lee for the push.
being
for time:
Row 500 m
+
6 rounds:
10 KBS – 2pd/1.5pd
10 burpees
+
Row 500 m
15:31
Handstand Walk practice an handstand parallete practice
A1: 135 to 165lbs
A2: 35lb to 60 lb
B1: 53/60/70 (16)
B2: 35/22/22
A1. Clean-grip deadlift, 5 x 4-5, 32X1; 2:00 rest
A2. Weighted dips, deep, 5 x 2-3, 20X1; 2:00 rest
+
2k row for time
A1. 155/175/185/195/200(4)
A2. 3(0) 2(2.5) 2(2.5) 2(2.5) 2(5)
+
8:05.8
Super happy with the dips, they are really progressing. Or it’s the 5 pounds I’ve lost this month cutting out sweets and cutting back on wine. Haha The row is :10+ off my PR but according to master Flamm that is to be expected after heavy DLs. So I’ll take it.
A. Pull-up clusters, 3 x 1.1.1.1.1 @ 85+% 1RM; :15 rest between reps, 3:00 rest between sets
B. Clapping push-ups, 5 x :15; :90 rest
C. Chest-to-bar pull-ups, 20 x 5 for time
A. 70-72.5-75
B. 16-15-13-11-11
C. 7:20
A1. Clean-grip deadlift, 5 x 4-5, 32X1; 2:00 rest
A2. Weighted dips, deep, 5 x 2-3, 20X1; 2:00 rest
B1. DB push press, 3 x 10-15, 1010; :60 rest
B2. Kettlebell swings, Russian, 3 x 15 heavy; :60 rest
A1. 155, 160, 165, 170, 185 X5
A2. 10, 12.5, 15, 17.5, 20 X3
B1. 35, 40, 45X10 (last set was ugly)
B2. 79, 100, 100 (close but not quite high enough..)
Was 10lbs off in DL math for the clean DL, was trying to beat Jenna and failed.
Felt big time using the 100lb KB today.
Oh man, now you know I have to try the 100lb KB!
man that looks hard.
I wish I liked working out like you girls. I just can’t get into it…
heart
- nada inc
Who posted that!?
A1. 135-155-165-175 (failed 2nd)-170
A2. 3-3-3-3-3
B1. 70#, 20 each round
B2. 20-14-11
A1. 75-85-90-95 (1) -95 (1)
A2. 3-3-3-3-3 All ring dips
B1. 45-53-60(15)
B2. 13-10-9
A1. Clean-grip deadlift, 5 x 4-5, 32X1; 2:00 rest
A2. Weighted dips, deep, 5 x 2-3, 20X1; 2:00 rest
B1. DB push press, 3 x 10-15, 1010; :60 rest
B2. Kettlebell swings, Russian, 3 x 15 heavy; :60 rest
C1. 10 Side laterals heavy, alternating
C2. Step ups heavy 6 each side X4
D1. Drop set side laterals start as heavy as possible do NOT have to be pretty do as many as possible, drop 5 p and repeat 5 different weights
D2. Side step ups 10 each side heavy in between X3
E1. 10 Rear delt raises sitting leaning over
E2. Walking lunges heavy 20 steps, lighter 20 steps, no weight 20 steps X3
A1. 115(5) – 135(5) – 145(5) – 150(5) – 155(4)
A2. Subbed wtd push-ups bw(3) – 10#(3) – 15#(3) – 20#(3) – 25#(3)
B1. 12#-15#-20#, 15 reps for all sets
B2. 45-53-60
C1. DB weights per hand: 10-12-12-12
C2. DB weights per hand: 12-12-12-12
D1. 20/15/10 – 15/10/5 – 15-10-5
D2. 10# per hand
E1. 3-5-5
E2. 15-10-no weight
Rested 3 hours…
30 min AirDyne with 10 sprints at 15 seconds each.
10:00 @ 90% aerobic of [15 double-unders + 10 toes-to-bar + 10 goblet squats @ 1.5]
5:00 walk rest
5+15+10
10:00 @ 90% aerobic of [150m row + 10 burpees + 10 box jumps @ 24" w/mandatory step-down]
5:00 walk rest
4
10:00 @ 90% aerobic of [100m run + 10 kettlebell swings moderate + 10 push-ups w/hand release]
7
A. 3 x (3 snatch pulls, 3 power snatch, 3 snatch push press); rest 3:00
B. EMOM for 10 min: 3 CGBP @ 225
C. 20 bar muscle ups for time
A. 95, 115, 135
B. complete
C. 7:16
A1. 115, 135, 145, 150, 150
A2. All KB Weighted Ring Dips, 3 reps each – 20, 35, 40, 45, 53
B1. All 70KB- 15 each for the 3 sets
B2. 35, 20, 12 push ups
oh and good thing i read the site tonight otherwise wouldn’t know that there’s no class at 11 which is the time i originally plan to go tomorrow.
A1. 135, 135, 155, 160, 170 (fail)
A2. 3 x 5
B1: All 70lb KB 15 x 3
B2: 32, 12, 9
A1. Clean-grip deadlift, 5 x 4-5, 32X1; 2:00 rest
A2. Weighted dips, deep, 5 x 2-3, 20X1; 2:00 rest
B1. DB push press, 3 x 10-15, 1010; :60 rest
B2. Kettlebell swings, Russian, 3 x 15 heavy; :60 rest
A1. 165, 170, 175, 180, 190
A2. 5, 7.5, 7.5, 7.5, 7.5
B1. 35, 40, 45X10
B2. 79, 100, 100
3 hrs rest
2k row: 7:50