Barbell II is the new Barbell I (9/29 -10/1 log)

I. Love. Barbell II. I'm not a fan of routine, so changing up the lifts and some of the assistance work every two weeks has been keeping me a little more motivated. The assistance work is much more structured, and I definitely notice a difference. (One of the things I love most about CrossFit is not having to make any decisions myself if I don't want to. I show up, someone tells me what to do, I talk back, and then I usually do it.) I'm more sore than I ever was in the first class, but I'm also more excited about training and I think I'll see better results. Here's the log from Week 1:

Monday, Sept. 29

A: Power clean
warmupx5 @ 64#
w-upx3 @ 88#
w-upx2 @ 98#
Rest 3 min b/w sets :
5x3 @ 110 - 120 - 132 - 142 - 154# - need to get under faster! (story of my oly life)

B: Bulgarian split squat (These DESTROYED me for the entire week - I remember reading a comment on a blog recently something along the lines of "they're excruciatingly painful, but you can feel yourself getting stronger while you do them." I can't say I disagree.)
w-upx5 ea @ 20#
Rest 2 min b/w sets:
4x10 ea @ 30#

C1: Single arm DB bench press
Rest 1 min b/w sets:
3x12 @ 20#
superset w/
C2: Weighted kip pullups
3xmax reps:
7 w/20# DB
6 w/20# DB (dumbbell dropped, or would have had more)
8 w/15# DB

D1: Kneeling band scarecrows
2x15 w/purple bands (really hard!! no surprise there - my shoulder strength is way out of balance - definitely need to keep working this)

superset w/
D2: Weighted hip extensions
2x8 w/15# DB (these were way too light - I'm still learning how to judge what to expect from myself)
Wednesday, Sept. 30

A: Back Squat
w-upx5 @ 80#
w-upx3 @ 99#
w-upx2 @ 110#
5x5 @ 120 - 137 - 154 - 169 - 184#

B1: Weighted Dips (words of wisdom from Ricky: "You have to go from shit to suck before you can get to average." And how.)
w-upx5 w/blue band
4x10 w/tan 2" - tan 2" - tan 1" - tan 1" (" = number of inches held from end of band)

superset w/
B2: Chest Supported Rows
w-upx5 @ 30#
4x8 @35#

C: DB Thrusters (35# for time)
3x10 :22 - :24 - :23 (Not nearly as bad as I expected.... this week. The next Wednesday had a little more fallout... literally.)

D1: Seated DB power cleans (Ricky warned us to start super light, and it would still be hard. I love it when he's wrong.)
2x10 @ 8# (too light!) - 10# (still too light!)

superset w/
D2: Face-down band leg curls (ow.)
2x15 w/ purple band - need to remember to keep hips down!!


Friday, Oct. 1

A: Press
w-upx5 @ 44
w-upx3 @ 49
5x5 @ 54 - 64 - 74 - 79 - 88

B: Hang Split Snatch (FUN!)
w-upx3 @ 33
w-upx3 @ 38
4x6 @ 43

C: DB Step-ups (22" box)
3x10ea @ 35 - 30 - 25

D1: DB Sword Pulls
2x10ea @ 15#

D2: Band Good Mornings
2x12 w/green band