1) Snatch 5x1@80%, 5x1@90% rest 60sec
5x1 @80% rest 30sec
2) Clean & Jerk 5x1@80%, 5x1@90% rest 60sec
5x1 @80% rest 30sec
Notes:
I had to cut the workout short today, so I only did the strength portion.
1) 95# 110# 95#
My knee was acting up a little. I wasn't able to get into a full squat on 2 of the 90% snatches, but they were all successful lifts.
2) 115# 130# 115#
Didn't get into a full squat on some of these, but all successful lifts. My jerk was off.
Crazy Crossfit Adventures
Monday, December 17, 2012
Saturday, December 15, 2012
121215 Saturday
1) 20min 1RM snatch
2) 20min 1RM Cl&J
3) Front Squat every 30sec for 2:00 @75%
rest 1min
every 30sec for 2:00 @80%
rest 1min
every 30sec for 2:00 @85%
Helen
run 400m
21 kb 35#
12 pullups
Notes:
1) 75, 85, 95, 105, 110, 115, got 120# but it was power snatch
2) 105, 115, 125, 135 - squat clean
145, 150, 155, 160 - power clean
3) Did percentages off of 145#
110#, 115#, 120# Hips were not happy
Helen - 10:12
11sec slower than last attempt. Back got crazy tight on runs.
Got kb unbroken. Got first 2 sets of PU unbroken, fell off on 10 on last set.
2) 20min 1RM Cl&J
3) Front Squat every 30sec for 2:00 @75%
rest 1min
every 30sec for 2:00 @80%
rest 1min
every 30sec for 2:00 @85%
Helen
run 400m
21 kb 35#
12 pullups
Notes:
1) 75, 85, 95, 105, 110, 115, got 120# but it was power snatch
2) 105, 115, 125, 135 - squat clean
145, 150, 155, 160 - power clean
3) Did percentages off of 145#
110#, 115#, 120# Hips were not happy
Helen - 10:12
11sec slower than last attempt. Back got crazy tight on runs.
Got kb unbroken. Got first 2 sets of PU unbroken, fell off on 10 on last set.
121214 Friday
1) Every 40sec for 6:00
2 deadlift @80&
2) 3x10 Bench Press heaviest possible
7 Rope Climbs (sub 1 rope climb, 18 pull-ups)
7 Push press 120#
5 Rope climbs (sub 1 rope climb 12 pull-ups)
5 push press
3 rope climbs (sub 9 pull-ups)
3 push press
+
row 100 Cal
Notes:
1) 220# back got crazy tight
2) 115# failed on rep 10, 110#, 110#
110# was tough!
+
16:51?
2 deadlift @80&
2) 3x10 Bench Press heaviest possible
7 Rope Climbs (sub 1 rope climb, 18 pull-ups)
7 Push press 120#
5 Rope climbs (sub 1 rope climb 12 pull-ups)
5 push press
3 rope climbs (sub 9 pull-ups)
3 push press
+
row 100 Cal
Notes:
1) 220# back got crazy tight
2) 115# failed on rep 10, 110#, 110#
110# was tough!
+
16:51?
Thursday, December 13, 2012
121212 Wednesday
BB
1) Every 20sec for 4min
1 Power Snatch @75%
2) Every 20sec for 4min
1 Power Clean @75%
Strength:
1a) 5x3 3 Stop Snatch Pull
1b) 5x5 Hang Clean High-pull w/ feet flat on floor
1c) 5x5 Split Press
Conditioning
Row 4x 500m rest 2:1
Notes:
1) 85# These felt solid. I <3 p="p" power="power" snatches="snatches">2) 125# Elbows were a little slow, but hey went fine.
1a) 140# Had to really concentrate to keep my butt down.
1b) 85# May could have gone a little heavier.
1c) 85# This was tough. Really had to push on 4th and 5th reps.
Row - 1:56, 1:56, 1:56, 1:57
1) Every 20sec for 4min
1 Power Snatch @75%
2) Every 20sec for 4min
1 Power Clean @75%
Strength:
1a) 5x3 3 Stop Snatch Pull
1b) 5x5 Hang Clean High-pull w/ feet flat on floor
1c) 5x5 Split Press
Conditioning
Row 4x 500m rest 2:1
Notes:
1) 85# These felt solid. I <3 p="p" power="power" snatches="snatches">2) 125# Elbows were a little slow, but hey went fine.
1a) 140# Had to really concentrate to keep my butt down.
1b) 85# May could have gone a little heavier.
1c) 85# This was tough. Really had to push on 4th and 5th reps.
Row - 1:56, 1:56, 1:56, 1:57
121211 Tuesday
BB
1) 5x2 3-position snatch, heavier than last time
2) 5x2 2-position clean and 1 jerk
3) 3x5 Push Press - heaviest possible
Conditioning
2 times through
4 rounds of tabata AirDyne for Cal
rest 1 min
4 rounds of tabata burpees
rest 1 min
Notes:
1) 95# I was so off today. Had lots of fails, but kept going til I stuck it. Wasn't able to get into a complete squat on a lot of reps. The high pull was terrible and my grip was failing.
2) 125# This was supposed to be 3 position and squat cleans, but I just didn't have it in me. I did a power clean and a hang clean, then the jerk. It wasn't pretty.
3) 95, 105, 100# These went well. I probably should have gone heavier.
AirDyne - 28, 26 Cal
Burpees - 9, 8, 7, 7
9, 8, 8, 7
1) 5x2 3-position snatch, heavier than last time
2) 5x2 2-position clean and 1 jerk
3) 3x5 Push Press - heaviest possible
Conditioning
2 times through
4 rounds of tabata AirDyne for Cal
rest 1 min
4 rounds of tabata burpees
rest 1 min
Notes:
1) 95# I was so off today. Had lots of fails, but kept going til I stuck it. Wasn't able to get into a complete squat on a lot of reps. The high pull was terrible and my grip was failing.
2) 125# This was supposed to be 3 position and squat cleans, but I just didn't have it in me. I did a power clean and a hang clean, then the jerk. It wasn't pretty.
3) 95, 105, 100# These went well. I probably should have gone heavier.
AirDyne - 28, 26 Cal
Burpees - 9, 8, 7, 7
9, 8, 8, 7
Monday, December 10, 2012
121210 Monday
BB
1) Snatch 3x1@80%, 2x1@85%, 2x1@90%, 5x1@ 80%
rest 60sec b/t 3,2,2 rest 30sec b/t 5
2) Clean and Jerk 3x1@80%, 2x1@85%, 2x1@90%, 5x1@ 80%
rest 60sec b/t 3,2,2 rest 30sec b/t 5
Elizabeth
21-15-9
power cleans 95#
ring dips
Notes:
1) 90, 100, 105, 90#
Was really trying to focus on dropping my butt quickly. First 3 sets were good. Had two fails at the beginning of the set of 5. Hips just wouldn't cooperate.
2) 115, 125, 130, 115#
Squats felt heavy. Jerks were ugly. Last set I finally got in a groove with the jerks.
Elizabeth
5:58
PR by 1:30!!! Woo!
Cleans 11/10, 5/5/3/2, 3/3/3
Ring Dips 7x3, 3 then went to sets of twos, might have gotten 2 but went to singles
1) Snatch 3x1@80%, 2x1@85%, 2x1@90%, 5x1@ 80%
rest 60sec b/t 3,2,2 rest 30sec b/t 5
2) Clean and Jerk 3x1@80%, 2x1@85%, 2x1@90%, 5x1@ 80%
rest 60sec b/t 3,2,2 rest 30sec b/t 5
Elizabeth
21-15-9
power cleans 95#
ring dips
Notes:
1) 90, 100, 105, 90#
Was really trying to focus on dropping my butt quickly. First 3 sets were good. Had two fails at the beginning of the set of 5. Hips just wouldn't cooperate.
2) 115, 125, 130, 115#
Squats felt heavy. Jerks were ugly. Last set I finally got in a groove with the jerks.
Elizabeth
5:58
PR by 1:30!!! Woo!
Cleans 11/10, 5/5/3/2, 3/3/3
Ring Dips 7x3, 3 then went to sets of twos, might have gotten 2 but went to singles
Saturday, December 8, 2012
121208 Saturday
BB
1) 15min to find 1RM snatch
2) 15min to find 1RM clean and jerk
Strength
1) Every 45sec for 3min 1 front squat @80%
2) Every 45sec for 3min 1 front sq @85%
3) Every 45sec for 3min 1 front sq @90%
Conditioning
3 rounds
50' prowler push high handle 175#
50 DU
50 Prowler push low handle 175#
5 hang power clean 135#
Notes:
1) 85, 95, 105x2, 110, 115#
Got 110 and 115 in 1 attempt. Got 120# above my head, but couldn't get under it.
2) Squat clean - 115, 125, 135, 145 Power Clean - 150, 155#
Had 160# on my chest but couldn't get my elbows under it.
Did my percentages off of 155#
125#, 130#, 135#
These were tough. My hips were very tight.
10:40
This wasn't as bad as I thought it was going to be. Prowlers weren't too terrible. Got DU in 37/13, 50, 50. Perscribed weight was 155#, but that was my 1RM for the day, so I did 135#. Got first set of cleans unbroken. Second set I got 2 and dropped. Failed on three. Then got 3, 4, 5 as singles. Last set I did all 5 as singles.
1) 15min to find 1RM snatch
2) 15min to find 1RM clean and jerk
Strength
1) Every 45sec for 3min 1 front squat @80%
2) Every 45sec for 3min 1 front sq @85%
3) Every 45sec for 3min 1 front sq @90%
Conditioning
3 rounds
50' prowler push high handle 175#
50 DU
50 Prowler push low handle 175#
5 hang power clean 135#
Notes:
1) 85, 95, 105x2, 110, 115#
Got 110 and 115 in 1 attempt. Got 120# above my head, but couldn't get under it.
2) Squat clean - 115, 125, 135, 145 Power Clean - 150, 155#
Had 160# on my chest but couldn't get my elbows under it.
Did my percentages off of 155#
125#, 130#, 135#
These were tough. My hips were very tight.
10:40
This wasn't as bad as I thought it was going to be. Prowlers weren't too terrible. Got DU in 37/13, 50, 50. Perscribed weight was 155#, but that was my 1RM for the day, so I did 135#. Got first set of cleans unbroken. Second set I got 2 and dropped. Failed on three. Then got 3, 4, 5 as singles. Last set I did all 5 as singles.
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