Triple Extending

Molly

10/12/2010
Warm up
Mobility Work

Deadlifts
95lbs x 10
135 x 5
185 x 5
225 x 5
285 x 3
305 x 3
315 x 3

WOD
15-12-9 Handstand Push Ups
9-15-21 95lb Sumo Deadlift High Pull
Time 9:18

500m Row
1:43:7

HSPU were 7-4-3 in the round of 15, 3-3-3-3 (last 6 using 1 abmat) in the round of 12 and 4-2-1-2 (all using 1 abmat) in the round of 9. Had some seat issues on the rower.

Molly

13/12/2010

Warm up
Mobility Work

Muscle up work

WOD
8-6-4-2-4-6-8 115lb Power Cleans
4-3-2-1-2-3-4 Jumping Muscle Ups
Time 7:14

Military Press
45 x 10
65 x 5
85 x 3
100 x 5
100 x 5
100 x 5

Muscle up work was focused on linking together muscle ups. I'm not able to do this so it was doing them as rows concentraiting on a slow negative. Could have gone heavier on the power cleans. Jumping muscle ups were actually difficult when stringing them together quickly

Molly

14/12/2010

Warm up
Mobility Work

Muscle up work

Overhead Squats
45 x 10
65 x 5
95 x 5
115 x 5
125 x 4
125 x 1

WOD
3 rounds with 2 minutes between each round
12-9-6
45lb Overhead Squat
Burpees
2:44/2:54/3:12

My elbows were beat so badly after this and the day before. Quads really started to burn on the last round of this WOD. Surprisingly tough.

Molly

16/12/2010

Warm up
Mobility

Squats
45 x 4
95 x 5
135 x 5
185 x 3
210 x 5
210 x 5
210 x 5

HSPU
3 sets of 10 negatives

WOD
AMRAP 15 minutes
5 150lb Sumo Deadlifts
7 Push ups
9 Sit ups

17 rds, deadlifts, push ups and 3 sit ups

1000m row in 3:55:7

Squats were fine. Negative HSPU surprisingly difficult. Push ups were all unbroken, was pleased with that. Deadlifts were fine, sit ups were tough and burned. I had forgotten I had to do a 1000m row after the WOD. Was horrible

Molly

17/12/2010
Warm up
Mobility

3 rounds
5 Dead hang pull ups
7 Squat Clean Thrusters (45lbs)

Front Squat
45 x 10
95 x 5
135 x 5
185 x 5
195 x 5

WOD AMRAP 10 minutes
3 Squat Clean Thrusters (95lbs)
7 Pull ups
14 Double Unders

6 rounds even

Front Squat sets at 185 and 195 were difficult. In the WOD the first 2 rounds were awful, I seemed to forget how to do squat cleans. After this I remembered and got a lot faster

Rd 1 1:44
Rd 2 dunno
Rd 3 5:20
Rd 4 6:51
Rd 5 8:27
Rd 6 9:58

Molly

18/12/2010
Warm up
Mobility

WOD
5 rounds
11 Kettlebell Swings (24Kg)
11 Box Jumps (24")
400m Run
11 Burpees
11 Wall balls
Time 22:41

Everything was unbroken, runs got progressively tougher, everything else was fine. I figured out how to speed up box jumps quite a lot also.

Molly

20/12/2010

Warm up
Mobility

3 rounds of
10 second Frog Stand
3 Handstand Push up
10 Overhead Squat 45lb

Push Press
45 x 5
65 x 5
95 x 5
115 x 5
125 x 5
135 x 3
135 x 4

WOD
5 rounds of
12 Push Press (2 rounds at 105, 3 rounds at 95)
21 Box Jumps (24")
Time 12:30

Rd 1 1:16
Rd 2 4:02
Rd 3 7:06
Rd 4 9:50
Rd 5 12:30

Shoulders were fried.

Molly

21/12/2010

Warm Up
Mobility

Squats
45 x 10
95 x 5
135 x 5
185 x 5
215 x 5
215 x 5
215 x 5

Turkish Get-up Practice
Muscle-up Practice

WOD 3 rounds of
1 Minute Row for Calories 26/18/18
1 Minute Kettlebell Swings 26/18/16
1 Minute Pull ups 15/12/11
1 Minute Get up Sit ups (30 second each side) 25/21/23
1 Minute Burpees 18/18/20
1 Minute Rest
Total 285.

Shoulder was at me today. Squats were good, last set was really sweet, much better than the first two which were pretty decent. Pull ups and Swings sucked on the WOD. Swings cos of my shoulder, pull ups were just bad.

Molly

22/12/2010

Warm up
Mobility

3 rounds of
10 second Frog Stand
5 Handstand Push ups
7 Front Squats
9 Push Press

Thrusters
45 x 10
65 x 5
85 x 5
95 x 3

WOD
5 rounds
10 65lb Thrusters
40 Double Unders
Time 8:15

Shoulders were killing me from the work out two days beforehand. Limited me big time on thrusters so didn't do this with 95.

Molly

23/12/2010

Warm up
Mobility

3 rounds of
5 Pull ups
10 Pistols (5 each leg)
15 Hip Extensions

Deadlift
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
285 x 5
305 x 5

WOD
3 rounds of
10 245lb deadlifts
50 Sit ups
Time 8:28

305 for 5 was pretty handy. Hands slowed me down on deadlifts in the WOD, Sit ups slowed down but were better than the normally are.

Molly

24/12/2010

Warm up
Mobility

2 min max Double Unders: 89

3 rounds
10 Push ups
10 V-ups

12-11-10-9-8-7-6-5-4-3-2-1
Front Squat 65lbs
Pull ups
Burpees
Time 16:05

Double unders were laughably bad today. Don't know what was going wrong but was just bad. WOD was really good, everything was unbroken.

Molly

12/27/2010

Warm up
Mobility Work

3 rounds of
5 Dead hang pull ups
10 Push ups
15 Squats

Cleans
65 x 3
95 x 3
125 x 2

WOD AMRAP 10 minutes
3 Hang Squat Cleans @ 95lbs
6 Pull ups
9 Jump Squats

7 Rounds & 1 Hang Squat Clean

Spent an hour and a half shovelling snow before this. Hurt my elbow badly on Christmas eve after the WOD that day, couldn't really move it that day and it still wasn't right. Limited me on the Cleans as they got heavier. Hang Squat cleans got a lot better towards the end. Pull ups sucked today.

Molly

29/12/2010

Warm up
Mobility Work
500m row

3 rounds of
5 Pull ups
10 Pistols

BTNPP Practice

Bar Complex
5 Squats
5 BTNPP
5 Overhead Squats

95lbs

WOD
500m row 1:42:3
rest 3 minutes
500m row 1:49

Squats
45 x 5
95 x 5
135 x 5
185 x 3
220 x 5
220 x 5
220 x 5

OHS in bar complex were awful. Did a lot of practice on OHS with 65lbs and eventually got 95lbs for the complex pretty easily once my OHS were sorted. Second row was rough. Squats felt heavy but the only rep I almost missed was the 2nd rep of the 2nd set. Not sure what went wrong there.

Molly

Up to date at last
Today

Warm up
Mobility

3 rounds of
Free handstand attempts x 3
Handstand Push ups x 5
10 32Kg Kettlebell Deadlifts

Kettlebell Clean work

Deadlifts
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1
355 x 1
365 x 1 (PR)

WOD
Tabatha Swings 24Kg
11/11/10/10/10/10/10

Later on in the afternoon
Warm up
Mobility

Bench Press
45 x 10
65 x 10
95 x 5
115 x 5
130 x 5
130 x 5
130 x 10 :eek:

Free handstands are amusing, I kept just toppling over first round so second and third round I kicked up against a wall and tried to balance myself that way. Kettlebell cleans are awkward and hurt my forearm. Deadlifts; well I got a 10lb PR. Videoed it and looked at it after, my back rounded a bit but nothing outrageously bad. 375 wouldn't budge off the floor. It was like it was glued to the floor. Could have gotten 11 in every round for the swings except I started the third round later.

Workout was in the morning, then in the afternoon I wanted to bench press. I've been watching a lot of Dave Tate stuff recently about bench technique and it seems to be paying off. My previous max was 150lbs and 130 for 10 puts me at 173lbs (according to the wendler 1 rep max calculator which is usually right for me) so that's a pretty big jump. Videoed this too, my arch seems much better, bar path seems consistent and my elbows aren't going very much below the bench at all.

Molly

New Years Eve

Mobility

Military Press
45 x 5
65 x 5
95 x 3
105 x 5
105 x 5
105 x 5

1000m row slow pace 4:02

Lots of pull up practice, focusing on pushing away at the top of the bar. I probably did 30-40 pull ups in sets of ones and twos.

Bar Complex
Front Squat x5/Push Press x5/Thrusters x5
Worked up to 105lbs.

Max pull up test 1: 21 (PR)
2 minute rest
Max pull up test 2: 15
2 minute rest
Max pull up test 3: 11

Max Box Jump test
Some easy heights then
38.5" x 1
41.5" x 1
42.9 x 0,0,0,1 (PR)

Military Press felt easy, 5 reps is a pr at that weight so 3 sets of it was nice Pull up practice was good, getting better at pushing away from the bar at the top. Bar complex was very tiring. Max sets of pull ups were pleasing. Max box jumps were good. Had never done this before. Bailed on first attempt of 42.9, second attempt my right foot slipped off of the plate at the top and cut my shin, third attempt i bailed again. I pretty much did the fourth attempt instantly after the third and got on.

Nice way to finish 2010 with some PRs.

Molly

Warm up
Mobility

50 double unders unbroken

Power Cleans & Push Press
45lbs x 5
95lbs x 5
115lbs x 3
135lbs x 3

DT(@105lbs, rx'd is 155)
5 rounds of
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time 12:34 (1st: 1:21, 2nd:2:32, 3rd:3:01, 4th 2:42, 5th 2:58)


First workout of the new year, 135 for a triple was pretty easy. WOD wasn't ridiculously tough, left arm was hurting during the hang power cleans so didn't push as hard as I wanted.

Molly

Monday

Warm up
Bench
45 x 10
65 x 10
95 x 5
115 x 3
135 x 5
135 x 5
135 x8

Hip mobility stuff

Squats
45 x 8
95 x 5
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

WOD
6 minute AMRAP (Rx'd was 155, I went with 135)
9 Back Squats
7 Burpees
5 Shoulder to Overhead
2 rounds & 5 squats

Benching was good, rep or two left in the tank. Squats were decent, knees came in on one rep and made it really tough. WOD was horrible, insert loads of different excuses for sh*tness. At the end of the day I just sucked at this WOD today

Molly

A little sore in the legs today

Warm up
Mobility

Skill stuff
Kettlebell Figure 8 Holds
Kettlebell Snatch
Pull ups

WOD
3 rounds of
30 Figure 8 holds
30 Sit ups
30 Snatches each arm
14:26

Pull ups are getting better everytime I do them, pushing back from the top of the bar is getting more 'natural'. Figure 8 holds were fun and good for the abs, Kettlebell snatches are hand ruiners. Need to figure out a way to save my hands on these. Easy enough day today but was enjoyable. Day off tomorrow and Cindy on Thursday.

Molly

Today

Warm up
Lots of mobility
Lots of mobility x 2

Pull up work

Cindy
AMRAP 20 minutes
5 Pull ups
10 Push ups
15 Squats

17 rounds, 5 pull ups and 10 push ups.

Did just less than 13 last time I did this and used a band in most rounds so some nice progress. I'd have really liked 20 rounds though Had 3 rounds done in two minutes, 10 rounds in 10 and only got 7 and a half in the last 10 minutes. Push ups are bent, if I had pushed through the barrier once or twice i'd of had 18 rounds. Oh well still pretty happy. AM session tomorrow so not much recovery.

Molly

This morning.

Warm Up
Mobility

Power Cleans
45 x 5
65 x 5
95 x 5
115 x 5
135 x 5
135 x 3

500m row 1:46:1
3 minute rest
500m row 1:47:5
3 minute rest
500m row 1:52:2
3 minute rest
500m row 1:54:2

Work up this morning and my felt sore in my upper body. Wasn't expecting DOMS to set in until later on today. Power Cleans were fine, wasn't feeling great during them but 135 was fine. Form feels good. Must record these sometime actually. Rowing sucks a tremendous amount of balls. Fell off the seat on the first row so that cost me some time. Wanted to quit after every round but didn't. Happy with the consistency. Have I mentioned that rowing sucks balls? I now hurt all over.

Molly

This morning

WArm up
Mobility

Push Press
45lbs x 5
65 x 3
95 x 3
115 x 1
135 x 1
155 x 1

WOD
15 minute AMRAP
10 Kettlebell Shoulder to overhead (45lb)
12 Slam Balls (20lb)
14 Double Unders
10 rounds + 4 reps

Immediately after this
1 minute as many Burpees as possible: 19 Burpees

Body told me to stay in bed this morning. Worked up to 155 for the push press which ties a PR. It wasn't overly hard either, definitely more in the tank but ran out of time. WOD was surprisingly good. Didn't miss a double under other than the first round where the rope hit the the air conditioning unit

discus

I remember you posting on the fitness forum ages ago but from Germany - did ya move to the US specifically for Crossfitting?

God that seems like a retarded question.

Molly

You must have me mixed up with someone else. I've never even been to Germany. As long as I've been reading/posting here I've been in the US

discus

Yeah I must have you mixed up with someone else. Well, carry on

Molly

Today

Warm up
Mobility

Thrusters
45 x 10
65 x 5
95 x 3
115 x 1
135 x 1
155 x 0, 1
165 x 0, 0

Fran
21-15-9 Thrusters(75lb)/Pull ups
Time 6:14

Was never going to rx it today, always was going to scale it but didn't know what weight to use. Went with 50% of ~1RM which ended up at 75lbs. Went as follows
21 Thrusters Unbroken
11/10 Pull ups
8/5/2 Thrusters
7/5/3 Pull ups
7/2 Thrusters
2/4/3 Pull ups

Pull ups were terrible today, Thrusters were good in first and last round, disappointed with the second round.

Molly

Today

Warm up
Mobility

Military Press
45lbs x 10
65 x 5
95 x 3
110 x 5
110 x 5
110 x 5

Push Press Practice

WOD
Jack
20 minutes AMRAP
10 Push Press 95lb (rx'd was 115)
10 Kettlebell Swing 55lb
10 Box Jumps 24 inch

8 rounds + 10 Push Press

Military Press was good, 110 for 5 is a rep pr for that weight so 3 sets of 5 made me pretty happy. Last rep on every set was rough, especially the first set. My shoulders seemed to instantly fatigue after the third set. Not sure what that was all about; maybe combination of the pressing and fran yesterday. WOD was pretty brutal, push presses were just awful as my shoulders just felt dead. Kettlebell Swings were unbroken every set and Box Jump rhythm was pretty decent. Snowstorm tonight/tomorrow so probably deadlift in the garage or take a rest day.

Molly

Bleh day hate AM sessions during the week

Warm up
Double Under Stuff
Mobility

Pull up Stuff

Some Power Snatch stuff

September Invitational Seeder Workouts

1) 400m run
followed by
3 rounds of
90lb Power Snatches
35 Double Unders
and finally 400m run
Time: 12:58

Rest 15 minutes (by rest this was some deadlift warm up sets)

2)
15-12-9
275lb Deadlift
Ring Dips
Time 9:56

WOD 1 was annoying, had to change my shoes after the run and before the second run and the footpaths are pretty icey; made for awfully slow runs (2 minutes each one). Double unders were terrible today which was annoying. I think I could go sub 10 on this on a good day. Second WOD was tough. Did the deadlifts in 3 mostly. I could have done these a lot faster but my form wouldn't have been great. 275 is pretty heavy for me to do a lot of deadlifts at. Ring dips were in sets of 2 each time. Weekend of snowboarding now

Molly

Warm up
Mobility
More shoulder Mobility

3 sets Max dips (parallel bar)
12/10/6 <-- WTF?

Thruster Work

AMRAP 7 minutes
7 Thrusters (85lbs)
7 Push ups
7 Squats
5 rounds & 1 Thruster

Dips were wtf bad. Considering I can do 4 sets of 10 on ring dips with some more left in the tank I've no idea what was wrong here. Thruster work was really good, probably the best thrusters I've ever done. Really concentrating on keeping the bar close to me and my elbows up. WOD was alright, everything felt heavy/sluggish

Molly

Another meh day

20 Burpees for being late
Warm up
Mobility

Deadlifts
95lbs x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

WOD
Christime
3 rounds of
500m row
12 Bodyweight Deadlifts (150lbs)
21 24 inch box jumps
Time 14:44

Bench
45lbs x 10
65 x 10
95 x 5
115 x 3
135 x 5
135 x 5
135 x 7

Stupid ice on my car making me do burpees. Deadlifts were decent today. Very happy with them. I think there is more room to progress. 315 x 5 puts me a theoretical max of 367. WOD was shocking. My head wasn't in it and it feels like i'm still recovering form the crap i consumed over the weekend. Bench started out brutal. Form was just all over the shop as I wasn't focused. At 115 I got my head into it and was much better than. There was maybe a rep or two more in the last set but just left it at 7. Bench/Deadlift good, WOD shit

Molly

Double Under Work (max set of 47)
Mobility

Squat Clean Work
65lbs x 5
85 x 5
95 x 3
115 x 3
135 x 3
155 x 0,0

WOD
5 rounds of
95lb Squat Cleans
7 Burpees
9 Pull ups
Time 9:09

135 was easy on the squat cleans. wasn't getting under the bar fast enough on the 155s resulting in losing it forward. Need to concentrate on whipping my elbows around. WOD was fun, felt much better than the last two days. Squat Cleans were slow on the second and third rounds, first one and last 2 were much faster. Pull ups were decent at the start but go to sh*t when I get tired.