12 2 / 2013
Benny (top) and Riley (bottom) in the appropriate corgi spot…in bed.
Submitted by Brooke and Neil (Benny’s parents)
MY CORGI, RILEY
28 1 / 2013
Anaïs Nin on love, hand-lettered by Debbie Millman – hardly gets better than this. Available as a limited-edition print benefiting A Room of Her Own, a foundation supporting women artists and writers.
15 12 / 2012
12.14.12
Barbell warmup (2x)
Clean work (hang and full)
Worked up to 45kg
Front squat
50kgX2X4
Pendlay barbell rows
40kgX10X4
4 Prowler laps (High and low bar)
Heavy for the first 2 and then 90# more on the last 2
(Note: All cleans and snatches are squat cleans and snatches. All Prowler work is slow. Going to start keeping for a more accurate log from now on…)
15 12 / 2012
12.11.14
Barbell warmup (x4)
6 Romanian DLs
6 muscle cleans
6 muscle snatches
6 OHS
Snatch technique work (hang and full)
High bar back squat work
Behind the neck press (between clean and snatch grip)
30kgX3X4
First day Oly lifting at SBWC. Relearning everything. (PS: high bar back squats suck)
15 12 / 2012
12.8.12
CF Hoboken Winter Challenge
Event #1
A progressive Bear complex Ladder with Bars loaded from 75 to 295. Athletes will perform 1 bear complex every 45 seconds. A bear complex consists of completing the following without dropping the bar:
Power Clean
Front Squat
Overhead Press
Back Squat
Overhead Press
Continue until failure
Final bar: 145#
Event #2
5 min AMRAP:
100 DUs
20 ball slams(25#)
Max shoulder to overhead (95#)
Score: 12
Event #3:
10 min AMRAP:
1000m row
60 Russian KB swings (1.5 pood)
AMRAP burpees over the erg
Score: 29
15 12 / 2012
12.6.12
In teams of 2 complete the following work:
1200m Row (Alternate at 600m while the other holds a plank)
120 Wall Ball Shots (alternate every 12 while the other hangs from a pullup bar)
120 Burpees (alternate every 12 while the other holds a 35# plate OH)
1 Mile Run (Run together)
Score: 32:26
15 12 / 2012
11.30.12
Hip felt janky so I worked on power snatches
Power snatch work
Up to 105#
MetCon
10min AMRAP
250m row
5 pullups
10 box jumps (24”)
Score: 3rds+5 pullups+6 box jumps
15 12 / 2012
12.4.12
“DT”
5 rounds:
12 deadlifts (105#)
9 hang power cleans (105#)
6 jerks (105#)
Time: 9:37
3 min PR!
15 12 / 2012
11.29.12
Press
Work up to a 5RM
45X5
65X5
85X5
95X5
10 @ 80%
(75X10)
MetCon
5 min AMRAP:
10 Push Press @ 75#
10 Burpees
Score: 3+9
