DER LIFTINSCHTEIN

rest or lift and carry practice.

Tuesday
‘Eva’
Run 800 meter
70 lb dumbbell swing x30
Kipping pull up x30
5 rounds

Dan-47:35 Rx
Pete-48:38 Rx
Joe-45:49 (60 lb db first round, 40 lb KB after)

Peter ran too far, Kaya’s puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there will be some serious PR’s. A tough one, will be tougher next time with no outside distractions.

Wednesday
Peter
5-5-5-5-5 back squat
225, 255, 260, 260, 260
Joe
185, 185, 195, 195, 200

Joe
Weighted pulls in sets of four and five with 30 and 40 lbKB
Pete
pistol squat practice

Dan
20 lb. weighted vested
10 push ups
5 chin ups
10 squat jumps
5 burpees
50 yd. bear crawl forward and back

10 rounds as fast as possible.
Only got through nine and forgot to stop the watch before I had to stop. Sweat everywhere.

Rope pull ups 3×5

This week

Sunday was a rest day, a good layoff and set up for the week.

Monday
Deadlift x5
Burpee x10
5 rounds for time.

Pete-4:20 @225
Dan -5:39 @225

Pete-Olympic Lift practice
Dan-Bench Press 10, 8, 6, 4, 2, 4, 6

Tuesday
Split snatch
Seven rounds of one rep max
Pete
165, 175, 185, 200, 200, 200, 205
Dan
165, 175, 185, 190(f) 145(x2), 190, 185, 190

Dan-Tabata Squat (20 sec on/10 sec off, 8 rounds) 134 reps
3 minute plank

Wednesday
Run 400m
15 L pull ups
15 back extensions
As many rounds as possible 20 minutes
Dan-5
Pete-4 plus 5th run

Thursday
Dan-90 minutes yoga

This week working on setting new goals (handstand push ups, 5 minute mile, 5k under 18:00, 7 muscle ups, and a few off in the distance that are not for immediate disclosure.
I have really noticed the balance of what we are doing with CrossFit, one persons strength is always another weakness. Closing these gaps and filling in the holes is hard, but satisfying. Yoga showed me I am not anywhere near where I want to be with flexibility. In good news, 5 year old Kaya did 10 single reps of pull ups hanging on the bar by herself today. A big acccomplishment.
Special recognition to Randy Ross for hitting a muscle up on the rings, Dan Binkowitz for bench pressing 205 lbs and Dominic Sirianni for Split jerking 240lbs, deadlifting 365lbs and getting two dead hang pull ups, all in one week!

One kilometer path in morningside park. I know, i know…it says .97, but the html code won’t loop it. Anyway, aimed for 45 minutes. It’s nice to run this distance in a park on grass but also with a marker so you can pace. Peter’s first 10k ever…”I’m glad that’s over”.

Dan 44:01
Peter 58:51

Weighted Pull Ups 11am
Bodyweight slow as possible x5
40 lb. KB x5
70 lb. (40 and 30 KB) x2
80 lb. (40, 30kb, 10 lb plate) x2
95 lb. (40, 30kb, 2×10 lb plate, 5 lb plate) x1
90 lb. (40, 30kb, 2×10 lb plate) x1

Last two got stuck half way through the rep, had a light spot to finish and then fought the negative motion all the way down to dead hang. Goal is over 100 lb. no spot by February 16th.

Check out this link to an interesting site that takes workouts over the top:
Mountain Athlete
Also, here is a good read that keeps thing simple.
Primal Blueprint
Thanks to Joseph for the links. Also, if you like what you’re reading give us some feedback on your own workout, what you’re doing or the links you follow.

Tuesday
‘Annie’
50-40-30-20-10
Jump rope double unders
Sit up

Joseph 7:40
Peter 9:59
Dan 11:59

I liked this one. I had never hit more than three double unders in a row. Hit the set of 30. Gonna work these. Before this did bench press for fun.
45 x12, 135 x12, 205 x1 (up too fast but spotter was leaving), 155 x8, 165×8, 165×8, 175×6, 175×6.
Wanted more but no spot=no big lifts.
Finished with 3×15 ring push ups after Annie and teaching Tina Clean N Jerk.

Monday
7am-sprint bike ride from Normandy to The Garage.

1pm-Clean N Jerk
1-1-1-1-1-1-1
Peter
155, 155, 165, 185 (f), 185, 185(f), 165
Dan
135, 145, 155, 165, 165, 165, 165

Dominic came in and hit a monster 195, with room left to go up. Good job Dom!

Five minutes after the C-N-J’s…
Miles on ten minutes
Dan-5:46, 5:39, 5:53. Goal pace was 5:45-5:50. Last one legs were dead. No pop.
Pete did the last one with me in 6:40, a PR for him even after staying in the gym for my first two and doing squats, thrusters, general leg abuse.

Sunday afternoon
15 pull ups
15 push ups
15 sit ups
15 Superman back ext.
20 minutes, AMRAP

Pete did ring dips instead of push ups and some crazy ball back ext. Got 6 plus 4 dips.
Dominic and I did this in the park.
I got seven plus another round of pulls.
Dom got six and some change.

Saturday was rest, but did some casual late night biking.

100 squats
2 muscle ups
80 squats
4 muscle ups
60 squats
6 muscle ups
40 squats
8 muscle ups
20 squats
10 muscle ups

Dan 20:49
Joe 30:17
Pete 24:46 (3 rep penalty)
Tina 28:49 (bar dips, ring pull x3 for each MU)

50 lb DB
10 walking lunges
15 overhead swings
5 rounds for time
Dan 4:00
Pete 4:38
Joe 4:41
Tina 5:45 (30 lb db)

Rest two minutes

Jump rope to 100 reps, others hold plank
three rounds

Rest two minutes

50 burpees
Dan and Pete 3:00
Joe 4:37

Great conditioning workout

Wednesday
“Fran”
Rx
95 lb thruster
pull up
21-15-9

Dan-5:56
Pete-6:12
Joe-7:12 (75lb)

Tuesday

1 Kilometer run repeats (three rounds) 1:1 work/rest ratio
Hold 5k goal time throughout
Dan-3:40, 3:25, 3:22
Pete-4:04, 4:01, 4:11

Friday
REST AND DIGEST.

Saturday
Climb trees in the hotel parking lot and do pull ups from the highest possible branch, have girlfriend pretend she is not with you while child screams “Daddy, get down!!!”, follow with random walking around theme park.

Sunday
Dan
10 push ups, 10 squats x3
10 jump squats, 10 plio push ups x5
Tabata Push up, Sit Up, Squat (did not count, not great numbers though)

Three rounds of:
stiff arm plate raise 45 lb x8, mountain climber x50, high knees x50

Three rounds of:
pull up bar bicep curl
50 lb. snatch x6 each arm
10 burpees
rest one minute between rounds

Monday

Crossfit East Decatur Warm Up (thanks Dominic)
50 jump rope turns (a few double unders…need a new rope)
30 mountain climbers (2 count)
10 sampsons
10 push ups
10 squats
10 pull ups
10 over head pulldowns
3 rounds, no rest

Over head press
7 sets of one rep

Dan-125, 135, 145 (fail), 135, 145 (fail), 135 (fail), 135
Pete-135, 155, 165 (fail), 155, 155, 165, 165
Tina-45, 65, 65, 65, 75 (fail), 65, 65

Dan and Pete
200 meter sprints
Dan-25, 25, 26, 26, 27, 27
Pete-28, 29, 30, 30, 31, 31