Wednesday, April 29, 2009

29 Apr 09 - SDHP Suck

21-15-9 of:

Sumo Deadlift High Pull (M95lbs/F65lbs)
Pull Ups

10:45 rx

Oye! This mirror image Fran was a beast. My wrists and forearms were shot.
Makes me want to re-think making any serious attempts a Fran for a while yet...

Tuesday, April 28, 2009

28 Apr 09 - ME Deadlift



WU: 10x135, 5X185, 205-215-235-245-255-265PR!!

I am really happy with this pull. I think I have 285 in me, with a little less warm up and starting with heavier weights.

All in all, not bad for a buttercup

Monday, April 27, 2009

27 Apr 09 - Burpee Double Unders

50-40-30-20-10 of:

Double Unders

Oye! This one got in your head. Although by the time you got to the 20s it went quickly.

I am proud to say that I did it just fast enough that Kris couldn't do it in half the time (***shakes head in shame***)

Freaking doubles!

Friday, April 24, 2009

24 Apr 09 - Mid Atlantic Quals rip off

For time:
Run 400M
21 OHS (95/65)
21 Burpees
Run 400M
15 OHS
15 Burpees
Run 400M
9 Burpees

17:14 @ 55lbs

This one is up there in my top 5 favorite workouts, even with the runs. Actually I wore my I heart running shirt as a joke, but the runs were a hell of a lot easier and faster than normal, so I may have to break out the shirt more often.

I could have gone heavier, but it sure was nice to just power through a workout at full speed, and not struggle so much with getting the weight off the ground. In fact I was able to power snatch the load every time, which saved a hell of a lot of time over clean/push-press to the back/regrip/push-press

Thursday, April 23, 2009

23 Apr 09 - ME Snatch



*These are all full squat snatches. If you catch in a power snatch, it will be a failed rep.

We didn't really follow the rep scheme, we just mess around with them.

My best for the day was 70 Lbs

Wednesday, April 22, 2009

22 Apr 09 - BW Deads and Doubles

"Deadlift Double Unders"

For Time:

Bodyweight Deadlift, 30 reps
100 Double Unders

BW 190 - 11:35 @ 185

I should have gone 195 as I think that is closer to my body weight now-a-days. My deadlifts weren't horrendous... hopefully I'll be able to tighten up my form and get it more consistent.

Freaking double unders!

Tuesday, April 21, 2009

21 Apr 09 - Nicole

As many rounds as possible in 20 minutes of:

Run 400 Meters
Max Rep Pull-ups

10/5/6/7/5 + run in 20:25

I guess it was OK for my first go at Nicole, I doubt she was impressed.... I never was very interesting on first dates :)

Monday, April 20, 2009

20 Apr 09 - Pausing Front Squats

"Pausing Front Squats"

Pause at the bottom of each rep for 2-3 seconds.

95-105-115-125-135-185 (PR)

I am very excited about my 10 Lbs PR on the front squats, particularly since it was a triplet and with the pause at the bottom removing in chance of using bounce out of the hole.

On the last set of three, was the first I've ever really felt my hamstrings drive me out of the hole... I think that this means it was the first time I done ME squats properly :)

On top of that I power cleaned all the way through to my second to last attempt, which means I have a new PR of 135 on the clean!

It was a good day....

Friday, April 17, 2009

17 Apr 09 - Shoulder Press

"Shoulder Press"



Thursday, April 16, 2009

16 Apr 09 - Benchless Lynn

Five rounds for max reps of:
Push ups

20/8 - 15/9 - 10/8 - 10/7 - 8/6

Wednesday, April 15, 2009

15 Apr 09 - Athlete's Choice

150 Burpees
400m Walking Lunges


I renamed this one Walking Wet T-shirt Contest, since Gabe decided to remove the choice and make everyone in the PM group do the the rain...

It sucked immensely, but I'm glad I did it. And like Amber said, "think of how great your asses will look after this."

Monday, April 6, 2009

06 Apr 09 - 1 Bar, 95/65lbs

Load a bar with M95lbs/F65lbs, then complete
10-9-8-7-6-5-4-3-2-1 of:

Power Snatches

14:43 75#/35#

Since today was my first experience with the snatch (insert ubiquitous CF snatch joke here) I went light and tried to get the movement down so I wont have to relearn it over and over in the future

Friday, April 3, 2009

03 Apr 09 - Front Up Under


Front Squat (M: 65 F: 35)
Sit Ups
Double Unders

13:40 45#/3X singles

This one may be my new favorite, once I get doubles that is.

I was really pushing hard to keep up with Blake on this one, but in the end he just edged me out...

Wednesday, April 1, 2009

01 Apr 09 - Squat Drop and Jump


Overhead Squats (M: 75 F: 45)
Double Unders

13:40 45#/3X singles