The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes power snatch, lunges, and jump rope.
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So true!
Sarah (a.k.a. Mademoiselle Oiseau), here's a link to the banana bread recipe you asked me to post. I like to add some pecans and dried cherries for a little extra texture and taste. Enjoy!

http://civilizedcavemancooking.com/grain-free-goodies/paleo-banana-bread/
Peta has her eyes closed saying “There's No Place Like Home ”
Thanks Peter!!
6am (day 3)
Deadlift to 280 x 5 "Rebuilding"

WOD
AMRAP in 8 min of
5 Power Snatch (90)
10 Lunges
20 Double Unders (60 Singles)

4 + 65

Thanks Peter.... Now I'm craving Banana Bread! I will have to try making that soooon.. ;)
Have made that banana bread recipe before .. turns out great! Also makes great french toast :) Last time I made two batches, one with blueberries and one with dark chocolate chips.
Now I am craving French toast! Will have to try it this weekend:)
Looking very focused Peta!
I recommend the chocolate chip version for the french toast. It held up better to being dipped in egg (the blueberry fell apart a bit) :)
10AM: clean 305x1 and called it a day!
Daily squats
Built up to 315

Deadlift 1RM
Built up to 410

WOD:
AMRAP 10 min of:
5 power snatch 95#
10 lunges
20 DU
Score: 9 rounds + 4
Man no 330x1 today tsk tsk, I bet the beard is slowing you down, Jason backed me up last night
For those of you getting frustrated with their Oly lifts, here's a little something from California Strength. Even they have one of those days.

http://www.youtube.com/watch?v=Hljm5_MZgrw&list=UUle6owuWL1uKHtS6u6usmoA&index=1
Hot tub/somewhat stretch and warm up
And than the nightmare begins! Snatch to 93x2, 93xf clean to 145x3, front squat to 210x1, at 220 I saw black and couldn't hear anything. I guess I'm my body still asn't fully recovered from being sick :(
Still made a few lifts so still a relatively good day!
Marie, so you saw black and lost hearing but did you get the rep? ;)
Warm up
Snatch 133x1. 116x2x2.
Clean and Jerk 176x1x3. 155x2x2.
No squats today.
Foam roll and a little walk.

Thanks for the feedback on my last set of jerks, Jodi...little unstable but saved them :)
Sadly not, I couldn't even attempt it :( ill get it next time :D

CFWU

Daily squats 140x1, 160x1, 180x1, 200x1

Power snatch up to 85 x 3 (PR) :)

Power cleans up to 105 x 3

Everything felt awesome today, great day at the gym.
Warm up
Daily squats to 160x1

Straight leg deadlift to 130x5.

WOD
AMRAP in 8 mins of:
5 Power snatch (55)
10 lunges
60 singles

Did 5 rounds.

Great work nooners!!!
Have a great day!!!
AM:
Hot Tub/Stretch. Mini Warm Up. Snatch 126x1x2. (Only got to move up in weight if I earned it with a big full extension). Cleans 156x1. Snatches & Cleans felt "blah" from my fingers to my toes. :( Squat 225x1 + 135x5x2 - these felt easy and made me feel soooo much better. I can't believe I haven't squatted in 3 weeks...SILLINESS! Weighted Chinups (AKA Plate Pooping) BW+50x3. Sorry for the novel today. HA!
Warmup

Front Squats to 205# x 5 **PR**

Back to back squat PRs on consecutive days ... good bday present :) Had to fight hard for those last 2 reps.

AMRAP in 8 minutes of
5 Power Snatch (95#)
10 Lunges
20 DU

5 rounds plus 3
Warm-up

Deadlifts to 220: 120, 145, 170, 195, 210, 220.

AMRAP in 8 minutes:
5 power snatches
10 lunges
20 double-unders

3 rounds + 13. Today was an exact inversion of yesterday: Great strength portion, fizzled on the WOD. Meanwhile Adam the Animal was flipping and flying through his WOD behind me; I think he tripled my number of rounds. This is karma coming back to bit me in the ass for flapping my gums at him yesterday, wouldn't you say? :)
Jason that is great!! Maybe we should get Paul's on video and submit it ?
Deadlifts to 205 (3 x 90% PM 230)

WOD
5 handstand pushups(10#)
10 kettlebellswings (1 pd)
20 good mornings (sandbag)
4+13

Thanks for making great WOD modifications for me Jodi!

Great to see you Naomi, welcome back!
Daily squat
290x1

Overhead Press
165xF

Snatch
145x1,F,F

WOD:
5 rounds of
200m run
10 chinups
10 pushups
Untimed
Looking good Peta!