Saturday December 6, 2008

730 am w/ Kelly

Work up to 1 rep max floor press then go immediately into a set of max pullups. Multiply two scores for total.

Floor Press: 205
Pullups: 21

Total: 4305

Wednesday December 3, 2008

12pm w/ Carl

Previous PR single - 245

Front Squats
7-7-5-5-5-3-3-1
155, 155, 185, 185, 185, 225, 225 (FAIL rep 2), 255 (FAIL)

AMRAP in 5 min of:

• 10 double unders
• 10 situps

9.5 rounds complete

Tuesday December 2nd, 2008

6pm class - Angel
On 6 minute intervals:

12 deadlift
3 Burpee-boxjumps
Hydrant Run

9 deadlift
6 Burpee-boxjumps
Hydrant Run

6 deadlift
9 Burpee-boxjumps
Hydrant Run

3 deadlift
12 Burpee-boxjumps
Hydrant Run

Round 1 - 185, 2:18
Round 2 - 225, 4:02
Round 3 - 275, 5:36
Round 4 - 315, DNF

Monday, December 1st, 2008

This was my first 'real' day back after mildly injuring my lower back on a failed clean, and coming back from the Thanksgiving holiday. My back feels great, but I can tell I lost some strength. Too much Thanksgiving food away from the NHE and being in the middle of a cold, it makes sense.

As many rounds as possible in 20 min of:

• 10 thrusters (65#)
• 10 pullups

9.5 rounds complete

Tuesday November 11, 2008

In teams of two, we competed in reps in 4 events for 30 seconds each, then 30 sec rest.
Each person's reps canceled the others in a virtual tug of war type of battle.

The events were:

• Knees to box jump
• Knees to elbows
• Kettlebell swings (53#)
• Pushups
  

We did 5 rounds. I won 3/5.

Saturday November 9, 2008

Carl coached the 830am class.

21 dumbell thrusters left
21 dumbell thursters right
21 burpees
gate run

repeat for 15 and 9 reps

15:36 (50/45#)



A little while after this I did the century club with Michael, but we added in a pullup on the minute as well. Success.

Thursday November 07, 2008

Deadlift

• 225x3
• 245x3
• 265x3
• 265x3
• 265x3
• 305x3
• 305x2

Tabata line touches

• 8 rounds

Wednesday November 5, 2008

Went to lift with Angel and Kevin @ Planet Granite, 12:30pm.

Clean and press

• 115x3
• 135x3
• 145x3
• 155x2
• 165x1
• 175x1 (fail)
  

We started to do some snatching for doubles @ 135#, but I wasn't feeling it at that point and was just muscle snatching instead of pulling myself under the bar.

6pm SFCF class with Adrian

5 rounds for time

• 25 double unders
• 12 pullups

7:32

Saturday November 1, 2008

730am class w/ Angel

Practiced snatch balance up to a heavy single. Only hit 145 today.

Isabel @ 115

• 30 snatches for time

6:08

Performance this morning was definitely affected by wearing my halloween costume from the party the night before. I didn't feel like I had the focus and speed to get under the bar quickly today and ended up muscle snatching most of the reps.

Thursday October 30th, 2008

6pm class w/ Adrian

Tabata kettlebell swings (53#), pushups, and boxjumps.

8, 10, and 12