Max Front Squat

Warm up
50 box squats
5X5 135lb box squats
1x5 185lb box squats

265lb FS
275 lb (failed)

Could have been from too many warmup squats...

80+ reps prior to max lift

Food log:
2 eggs with egg whites
Coffee
2 pork chops, hummus, brocolli and cauliflower
Caramel corn and 3 cookies
Milk and 7up

Fight Gone Bad

Just me and Putter this time

Last time:
Me 289 (45lb bar and 15 lb ball)
Putter 297


This time:

Me 345
Putter 348


Doh! 3 reps


Food log
2 eggs and whites and coffee
2 pieces homemade pizza
Turkey with hummus
2 sausages and pasta
Brocolli and cauliflower steamed
Grapes and cucumber

Weekend off

Very tired all Saturday and feel worn out.

Back at it Monday.

Helen

3 rounds for time:
400 meter run
21 KB swings
12 Pullups

10:19

Prev. 15:30

Food log

3 eggs with hummus
3 red peppers, 3 oranges, turkey
Almonds and choc chips
Yams and Pork chops
Coffee as always

Max Push Press

225lbs, then got sharp pain when bringing the bar down. Stopped there.


Food Log

Cereal
Salad with meatloaf and hummus
Choc chips and almonds
3 oranges
Pancakes and 4 eggs for dinner

Annie

50-40-30-20-10
Double unders
Situps

Did twice as many singles:
D- 10:44
Cloe-9:48
Putter- 10:51

Spinach omellette
Coffee
Hummus with turkey
Peppers, lettuce tomato salad
Almonds with choc chips
Meat loaf with rice and salad
4 drinks and chips with salsa

Max Front Squat

New PR 275lbs

Food log:
Egg white omellette
Turkey, hummus, red peppers (3)
Coffee
Almonds with choc chips
2 chicken fajitas
Spinach omellette salad

Yesterday:
2 pieces pizza
Egg whites
Leftover Chinese food
Coffee
Cereal

Collin

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Adapted:
Carry Med Ball 400 yard equiv
95lb Push press
20" Box jumps
95lb SDHP

D- 22:45 (15lb ball, 95lbs)
Putter- 21:35 (light ball, 45lbs)
Mel- 28:49 (no ball after 2nd, 45 lbs)

Video from Nov 11

Evidence of my numbers from 10 days ago

Over the weekend did nothing but drank and ate lots...

Back on the wagon tomorrow. Enjoy the video.

Cindy

Cindy
5 Pullups
10 Pushups
15 Squats
AMRAP in 20 minutes

Me: 13 rounds + 5+5
Mel: 12+ 10 Sq
Putter: 21
Cloe: 18+5+10 subbed situps, crunches for squats
Goose: 14 +5
Rivera: 17


2 eggs + whites with hummus
Coffee
3 cabbage rolls
Red pepper with hummus
Cookie
Tomatoess and chicken thigh and drumstick
Bag of crispy minis
1 piece of pizza
Big chicken caesar salad
2 cups of milk

Push Press

Read up on Conjugate Method again and have decided to put into practice the Hybrid Conjugate Method (out of the Crossfit Journal)

Max Effort day
Push press
135
155
175
195
215
225
235
Tied PR

20 Hip Ext
20 GHD situps

Met Con
10 min interval runs
3 lengths of gym every 30secs for 5 min then
2 lengths of gym every 30 secs for 5 min

Food log
Egg whites and hummus
Coffee
Asian salad with tomatoes and turkey
Almonds and banana
4 cookies
Omelette (bean sprouts, tomato, spinach, wieners, turkey, cheese, red pepper and hummus)
2 cups of milk

Crazy windstorm

Power went out, school closed down, house got cold. Never worked out :(

2 eggs and whites with hummus
Coffee
3 cabbage rolls
1 red pepper with hummus
grapes
A ton of costco granola
Sandwich and big chicken salad
Bowl of popcorn and some ice cream

Need to workout hard tomorrow

Tues off

Sore and grumpy with Grace time yesterday. Will do again soon to redeem.

2 eggs and garlic sausage with coffee
3 cabbage rolls and banana and yams
Big salad with 2\3 of a chicken and almonds
Granola and couple cups of milk
Twix bar (damn mother in law) :)

Grace Rxd

6:41 at 135lbs

Last time I did this I got 4:21

Kids did

Putter: 65lbs and 3:44
Putter2: 30lbs and 2:44
Curly: 84lbs and 4:30
Riv: 65lbs and 4:05

3 eggs
Coffee
yams and 2 chicken thighs
green and yellow beans
wiener salad with almonds
cheese and pickles and garlic sausage with sauteed prawns
Bowl of life cereal

Sunday off

Had planned to do something but wifey didn't want to and then got distracted (oh, something shiny)

3 eggs with 2 bacon
Coffee
2 egg and cheese and wiener salad
3 chicken thighs
Big caesar salad
Yams and chicken breast
3 handfulls of almonds and choc chips

Recovery day

Sled pulls with 60lbs in X16 lengths
4 forward 4 backward 4 thru legs 4 sidestepping
Played on GHD a bit


3 eggs, 3 bacon, cheese omelette
Coffee
3 cabbage rolls
3 chicken thighs with rice
Big salad



Add on yesterday: 4 pb cc cookies with milk, popcorn and more drinks

Lumberjack 20

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

We did:
20 Deadlift (3\4 body weight)
Run 400 (Equivalent) Downstairs across gym and back and upstairs X 2
KB
Run
OHS (45 lbs)
Run
Burpees
Run
Pullups
Run
Box jumps (20" or 16")
Run
45 lb Squat clean
Run

D- 24:05
M- 28:16
Stretch- 21:50 (missed some reps)
Putter- 21:28

Egg whites and peanut sauce
Coffee
Yams and chicken thigh, prawns in butter sauteed
1\2 a pizza and 4 palm bays

add ons from yesterday: one more thigh and yams

Total

DL 433 (PR)
BS 353 (PR)
SP 175 (down 10 pounds from last time)

Aiming for 1000 lbs next time (BS felt good, maybe could have gone more)

Will post video when camera cord surfaces.

3 eggs
2 bacon
Coffee, 3 cups milk
Cabbage rolls x 3
3 chicken thighs and yams with big salad

Add ons: Popcorn and milk last night

Beep Test

D- Level 9
Stretch- Level 9
B- Level 10
Cloe and Riv - 12

Mel opted out (wuss)

Egg whites with pnut sauce
Coffee
Spaghetti sauce for lunch
1\2 chicken and grapes and watermelon and litre of Palm Bay for dinner

Yesterday add on: bag of popcorn

Food log as well now

Now going to log what I eat to keep me on track. :)

Egg white omlette with peanut sauce
Coffee
Yam and steak bits
3 apples
1 banana
Head of lettuce with roast and 3 eggs, tomatoes, fish oil and dressing


Picked a great day to start logging, never ate this well before.

KB, WB, PUs

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Scaled to:
25
20
15

Darcy (50lb KB, 16lb Ball, Jumping pullups) 10:42
Mel (20lb KB, 10lb ball, " 12:08
Punchy 35lbs KB 10 lb ball """ 12:00
Stretch 40lb KB 10 lb ball """ 9:10

Dip stand

Bought Dip stand but can't do dips...

Triplet
21-15-9

Box squats at 135
Hip Ext
Pushups (non girly)

PU's the hardest part

17:00

Row

3 X 500 meters

D 1:28. 1:39 1:43
T 1:49 1:51 1:52
P 2:02 1:47 1:48
R 2:05 2:02 1:59

Spectator day

Filthy 50
aka
Dirty 30 (toned down)

30 reps of
Box jumps
Jumping pullups
Wall ball
K2E
KB
Push press
Burpees
Tuck jumps
Good mornings

Feel like crap so ran the workout with 6 kids
Best time 14:00
Slowest 21:00