Pulling

Not much time today, so had to keep it short.

Strict pull-ups - 9, 7, 7, 6, 5

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Wide cable rows
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

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Isabel
30 power snatches @ 85lb
Time = 7:40

September 25, 2012

Pushing

Push press - 3, 3, 3, 3, 3, 3, 3
85, 95, 100, 105, 110, 115, 120 (2)

This felt surprisingly comfortable up to 115lb as I got plenty of power and strength into the press. It got tougher from 115lb to the end, though.

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Bench press - 6 holes, small bench. Max reps @ 120lb.
6, 6, 5, 4, 4

As usual, I lifted the bar to and from the safeties. All of these reps were kind of touch and go; the bar didn't bounce, but as soon as I heard a "clink", I started punching back up.  

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For time:
50 dips
50 push ups, feet elevated on Swiss ball
Time = 15:35

The push-ups were much harder than expected, and I never got more than 5 consecutive reps.

Full body

Personal training with Paul

Alternate sets

Back squats - 115 x 10, 125 x 10, 135 x 10, 145 x 10, 155x 7
Military press - 65 x 10, 10, 8, 7, 7

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Wide grip pull-ups - 10, 8, 7, 6
Incline dumbbell bench press - 10, 10, 10, 9

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3 rft:
10 knees to elbows
15 sit-ups
Time = 5:59

NEW DEADLIFT PR 275 POUNDS!

SEPTEMBER 15


Iron Kitty 220lb x 3 Deadlift Video

 Crossfit Girl (new red shorts..my fav:))

Randomly decided to deadlift after watching my boyfriend compete in New Orleans. I started with 220lbs and it felt easy peasy! I went up to 245lbs and started bragging about how I didn't have to warm up my deadlift. I was challenged to do 275lbs and I did it! My back was terribly round but I finished it and I'm happy that I beat my last PR by 5k :)

Legs

Even though I didn't set the world on fire today, it still hurt like hell.

Superset - front squats/back squats, breaking parallel
115 - 3 & 3
135 - 3 & 3
145 - 3 & 3
155 - 3 & 3
165 - 1 (regular grip)
165 - 2 (crossover grip)

Just couldn't get my act together today. I started off going a2g, but couldn't maintain the depth when the weight started increasing. By 155lb, I was still breaking well below parallel, though. During the first front squat at 165lb, using the proper grip, I felt like I was losing hold of the bar, so I racked it. After resting for a minute, I tried again with a crossover grip, but my balance was off and I started to fall forward coming back up from the third rep. I had to drop the bar on the safeties. I didn't video this, so I can't assess where it started to go wrong.

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Deadlifts (deficit)
140 x 10
185 x 5
210 x 5
230 x 5
255 x 4
270 x 2

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Superset
Leg extension - 3 x 12 @ 95
Traveling lunges - 3 x 6 per leg @ 35s, 40s, 40s

Pulling

It's a bloody girl!

Today I felt a bit blah due to lack of sleep. As a consequence, I wasn't expecting too much from this morning's session, but I think I did surprisingly well.

Power cleans, t&g
95 x 3
115 x 3
125 x 3
130 x 3
135 x 2
135 x 3
140 x 2
145 x 1 (PR)

I had planned on only adding weight if I'd completed 3 reps in the previous set, which probably would have meant stopping after 140lb. However, I just felt like going for my max at 145lb, and I'm glad I did. My elbows were up nice and high, but on some of the heavier reps my legs were a bit wobbly before I straightened up. Not very elegant, but I got the weight up to my chest cleanly.

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Cable rows:
120 x 5
130 x 5
140 x 5
150 x 5
160 x 5

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21-15-9 rft
Power snatches @ 75lb
Neutral grip pull-ups (strict)
Time = 14:55

Did better than I expected today, so I'm pretty pleased overall.

Pushing

Not a bad start to the week.

Military press - 5, 5, 3, 3, 2
65, 75, 80, 85, 90 (1)

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Dumbbell bench press - 5, 5, 5, 5, 5
42s, 47s, 50s, 55s, 60s (3)

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21-15-9 rft
Push press @ 85lb (from the floor)
Dips
Time = 10:45

I did this a few weeks ago with Paul. Today's time is a significant PR by 1:20. The key was the timing and length of my rest breaks. The dips were the toughest, but my push presses were nice and controlled. The first round broke down into 10, 6, 5; the second was 6, 5, 4; and the third was 4, 3, 2. Limiting myself to only three sets per round meant only three cleans to get the bar up.