Sunday
Tina 24:53 (sit up/30kb/floor rope)
Dan 26:26 (40kb/feet on wall rope)
Pete 29:52 (50kb/feet on rope)

Monday
rest

Tuesday
‘Lynne’
Pete
bench 185-11, 11, 11, 8, 6=47
pull up-20, 20, 20, 20, 15=95
Total-142
Dan
bench 185-7, 6, 4, 3, 3=23
pull up-26, 22, 19, 19, 19=105
Total-128
Tina
bench 65-12, 13, 13, 10, 12=60
ring row-12, 16, 16, 17, 19=80
Total-140

Wednesday
Deadlift
135×10, 185×5, 185×5, 205×5, 225×5, 225×5

Three rounds:
Run 400m
50 sit ups
185 deadlift x15
Dan 13:18
Pete 15:26

Thruster 65×10, three sets for form

Thursday
Muscle up x2
Handstand negative drops x4
db swing 70 lb x8

Dan-5 rounds plus another set of muscle ups and 2 handstand drops. Took a lot of time on the drops from handstand to head stand, dropping as excruciatingly slow as possible. Switched grip at four reps on the db swing sets, worked on the start of the muscle up kip…still not instinctual but much better.

Saturday

Congrats to Randy Ross on nailing the kipping pull up…
Fifty two years old and a member of the one percent club for sure!
We are proud to have you as a client.

Saturday… Dan
5k
19:28 Shouldn’t have eaten so close to this. Cramps from 11 minutes on. Splits:3:40,3:52,3:54,4:00,4:02
Peter
Clean and Jerk…


…or not

…and then yes…
135,165,165,165,165 (fail),165,165

Dan
45,95,95,95,115,115,135
Technique practice…sore lower back.

Thursday
Doormouse Intervals
60sec. on/30sec. off for twenty rounds=30 minutes
5th, 10th, 15th, 20th rounds are burpees
Other rounds be creative…push ups, jump squats, mountain climbers, jacks, burpee variations…
Finish with 25 burpees for round twenty.
Work up to the 60/30 split by starting at 30/60, then 45/45 over the course of a few months.

Friday
5k
Peter-23:01
An excellent first effort for a guy that hates running.

“Crossfit Nicole”
Run 400 meters
Pull ups to failure
20 minutes AMRAP (as many rounds as possible)
Dan
31-16-14-16-13-14-11-1(last round as time expired)
8 laps=2 miles
115 total pull ups
Peter
20-13-9-10-10-6-8
7 1/2 laps=1.875 miles
76 total pull ups
Joseph
6 laps=1 1/2 miles
87 total pull ups

PUSH JERK

3pm
Push Jerk Warm Up (Concentrating on form and getting coaching tips from Pete)
45 lb x10
95 lb x5
115 x3
115 x3
125 x3
125 x3

6pm
Push jerk Warm up
95, 115, 125, 135 x3 each
Push Jerk 1 rep x7
Pete
165, 175, 185, 190, 195, 195, 200(fail)
Dan
165, 175, 175, 175, 180, 185, 185 (fail)

…so we both failed on the last reps for different reasons, but for going overhead with the push jerk for the first time we were both happy with the results.

50 burpees for time:
Pete-2:38
Dan-2:38

Finish with 3×10 knees to elbows, 6 dyno pulls, 15 GHD sit ups