Workout of the Day-3/2/09 Strength Day

Being away from home, we have not gotten a strength day in a while so today we paid a daily gym membership and got a strength day in.

Warm up: 500 meter row

Jodie:

Back Squat: 45×5, 55×5, 65×5, 75×5, 85×5, 95×5, 110×5, 135×5

Bench Press: 45×5, 65×5, 75×5, 95×4 1F, 95×4, 105×0, 105×1

Front Squat: 45×5, 65×5, 75×5, 85×5, 95×3

Chad:

Back Squat: 95×5, 105×5, 115×5, 135×5, 205×5, 225×5, 255×5, 275×5

Bench Press: 45×5, 95×5, 115×5, 145×5, 165×5, 185×5, 205×5

Front Squat: 95×5, 115×5, 135×5, 185×5, 195×5

Workout of the Day-2/7/09 SP-PP-PJ

Today’s workout was a strength day. We did Shoulder Press, Push Press and Push Jerk. Both Jodie and I had personal records. 

Warm up was Shoulder Press with Bar.

Chad:

Shoulder Press: 115×1, 135×1, 155×1, 165×1, 170×1

Push Press: 170×3, 180×3, 185×3, 195×3, 200×3

Push Jerk: 185×2+3, 190×5, 195×5, 200×5, 205×1 

Jodie:

Shoulder Press: 75×1, 80×1, 80×1, 85×1, 85×1

Push Press: 75×3, 80×3, 85×3, 90×3, 95×1 FF

Push Jerk: 80×5, 85×5, 90×3 ff, 100F, 100f

Workout of the Day 1/25/09-Strength Day

No warm up

WOD: Strength Day – back squat, deadlift, shoulder press

Chad:
BS: 45 x 10 x 2, 95 x 5, 135 x 5, 185 x 3, 225 x 2, 245 x 5, 250 x 5 x 4
DL: 135 x 5, 225 x 5, 275 x 3, 315 x 3, 325 x 3, 335 x 3
SP: 45 x 5, 75 x 4, 100 x 3, 135 x 5 x 3

Jodie:
BS: 45 x 10 x 2, 65 x 5, 95 x 5, 105 x 5, 110 x 5 x 4
DL: 75 x 5, 95 x 5, 125 x 3, 175 x 3, 195 x 3 x 3
SP: 45 x 4, 55 x 3, 65 x 5 x 3

Workout of the Day-1/11/09

Today we were going for our Crossfit Totals. A Crossfit total is made up of a one rep max on Back Squat, Shoulder Press and Deadlift.

warm up= 500 meter Row and practice a Burgener warmup with 3/4″ PVC (Basically breaking down the Snatch one exercise at a time)

Maximums are bolded and underlined.

Jodie:
BS: 45×6, 95×3, 115×2, 140F, 145F, 135, 140
SP: 45×3, 65×2, 80, 85F, 85F
DL: 45×3, 125×3, 185, 200, 210, 225F, 220

Jodie’s CFT = 440

Chad:
BS: 135×5, 185×3, 225, 285, 315, 325F, 320
SP: 95×3, 115+2PP+1SP, 135, 165, 175, 185F
DL: 235×3, 225×3, 285, 315, 350, 365, 375F

Chad’s CFT = 860

Workout of the Day-1/4/09

Today was a strength Day.

warmup = kettlebell swings, snatches; bulgarian squats on bumpers; attempted pistols; SDHP with barbell; floor wipers

Chad
Back Squats: 45×5, 95×5, 115×5, 135×5, 185×4, 245×5, 255×5, 255×5, 255×5
Dead Lift: 135×5, 225×3, 315×3, 335×3, 335×3

Jodie
Back Squats: 45×5, 55×5, 55×5, 55×5, 75×5, 95×5, 105×5, 105×5, 105×5
Dead Lift: 95×5, 135×3, 165×3, 195×2, 195×3

Workout of the Day-12/30/08

warm up = box jumps, wall ball shots, hammer strikes, pull ups

WOD: shoulder press, push press and push jerk, 11111,33333,55555

Jodie:
SP: 65-75-85F-80asst-80!
PP: 70-75-80-85(1,F,2)-90(2)
PJ: 75(1),45(3),65(2),75(3)-75(5)-80(3+2)-85(5)-90(3)-95(1)!

Chad:
SP: 100-125-145-165-195F,185F
PP: 125,145,165,175,185,195(1),200(1)
PJ: 165(4),175(5),185(5),195(5),205(1,F,F),200(1)

Workout of the Day-12/16/08

Strength Day

Chad:

Back Squat: 95×5, 115×5, 135×5, 185×5, 225 x 1, (235 x 5) x5

Bench Press: 95×5, 115×5, 135×5, 185×5, 185×4+1asst, 185×4+1asst.

Power Clean: 75×5, 75×5, 95×5, 135×5, 155×5, 165×5

Jodie:

Back Squat:45×5, 45×5, 65×5, 75×5, 85×5, (100×5)x4, 105×5

Bench Press: 55×5, 75×5, 95×5, 95×3+2asst, 95×4+1asst.

Power Clean: 55×5, 65×5, 75×1, 85×5, 95ff, 85×2+fff

Workout of the Day-12/3/08

Strength Day

Warm up: 500 meter row

Chad:

Deadlift: 135×5, 185×5, 225×3, 275×3, 315×3, 315×2+2

Overhead Squat: 45×3, 75×5, 135×1, 115×1

Front Squat: 45×5

Back Squat: 45×5, 135×5, 185×5, 225×5, 225×5, 225×5

Jodie:

Deadlift: 65×5, 95×5, 125×3, 155×3, 185×3, 205F

Overhead Squat: 25×3, 45×2, 45×3, 45×3

Front Squat: 55×5, 75×3

Back Squat: 65×5, 75×5, 85×5, 85×5, 85×5

Workout of the Day-11/2/08 Strength Day

Strength day

Squat, Deadlift & Shoulder Press

Jodie: Sq – 2 x 55 lbs, DL – 175 lbs, Press – 70 lbs
Chad: Sq – 3 x 175 lbs, DL – 315 lbs, Press – 130 lbs