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...
Wednesday, April 29, 2009
Tuesday, April 28, 2009
28 Apr 09 - ME Deadlift
Deadlift
3-2-2-1-1-1
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:
Burpees
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!
Burpees
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 OHS
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
Run 400M
21 OHS (95/65)
21 Burpees
Run 400M
15 OHS
15 Burpees
Run 400M
9 OHS
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
Snatch
3-2-2-2-1-1-1-1-1
*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
3-2-2-2-1-1-1-1-1
*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!
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
"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 :)
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"
3-3-3-3-3
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....
3-3-3-3-3
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
Thursday, April 16, 2009
16 Apr 09 - Benchless Lynn
Five rounds for max reps of:
Push ups
Pull-ups
20/8 - 15/9 - 10/8 - 10/7 - 8/6
Push ups
Pull-ups
20/8 - 15/9 - 10/8 - 10/7 - 8/6
Wednesday, April 15, 2009
15 Apr 09 - Athlete's Choice
150 Burpees
or
400m Walking Lunges
22:37
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 lunges...in 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."
or
400m Walking Lunges
22:37
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 lunges...in 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:
Thrusters
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
10-9-8-7-6-5-4-3-2-1 of:
Thrusters
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
21-18-15-12-9-6-3
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...
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
21,15,9
Overhead Squats (M: 75 F: 45)
Burpees
Double Unders
13:40 45#/3X singles
Overhead Squats (M: 75 F: 45)
Burpees
Double Unders
13:40 45#/3X singles
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