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Busy day for an otherwise easy day.

10 min. treadmill warm up. Mobility WOD for lower and thoraxic spine, hips.

Tabata for 3 minutes of hallow rocks. 30sec on and off for hold of down position of squat for total of 3 minutes. Some rehab work on sore forearm.

Wendler wave 4 (easy week): Bench press 5X95, 5X120, 5X145 (30R).

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

65, 85,105, 125f, 125, 135ffff.

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Welcome Bob 4 or 5 year old PR's I say start new good luck

WU
12 walking lunge
12 air squat
12 pushup
12 pullup
30-15-10 backextensions
3x12 reverse hypers

Back Squat
5@145
5@166
5@185
5@205
5@225
5@246

WOD 21 15 9
Hang Clean @ 115
Ring Dips
6:02

Post AB Mat Situps

m/56/180 CrossFitChesterton

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[B]11.17.2010-Wednesday-Day 3[/B]

Warmup: Row 500, squat lunge shoulder mobility & stretch

[B]WOD:
[/B]3 rounds for time of:
30 wall ball shots
30 squat snatches - 75# (45#) (movement initiates with barbell below the knees)
This was a shedkicker back in August, check scores here

[B]23:33 Rx[/B] I didnt do this in August; first time full snatches in a wod. Did this nice and slow thru my first set of snatches, stopping to get tips from my coach & scott (thanks!)......repeated a bunch working on form. Got a lot better as I went along. Bunch of almost pretty reps, fell on my butt more than once, starting to see pushing the hips thru is where its at! Good one!! Lots of room for improvement. My shoulders & arms today from the ring rows, soooooo ready for rest day!

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11/18 WOD

Handstand Push Ups:
5-5-5

5-2-5. Used one pad, which is right at my limit. The round of 2 was because I was in too close to the wall. That slight difference in geometry made it too hard to press up more than twice. We are talking moving my hands back by only three inches or so.

10-9-8-7-6-5-4-3-2-1
Pull Ups
Box Jumps (24#/20#)
Ring Dips

9:28 as Rx'd. Had to bread up pullups at round of 9, and able to get them consistent again at 3. Not sure Colin Jenkins would have credited me with legit reps on all of them! Ring dips similar, had to break them up at round of 9, and kept them broken up until round of 2. Very hard getting full ROM starting at the round of 7 or 6.

The Claw

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11.19.10

Warmup
Run 1/4 mile
Row 250m
5 OHS w/ Oly Bar
Stretch

Strength/WOD
OHS (every minute, on the minute)
2x45, 2x55, 2x65, 2x75, 2x85, 2x95, 2x105, 2x115

Cashout
25 Box Jumps (first 12 w/ 8-lb. ball overhead)

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[B]11.19.2010-Friday[/B]
Ring row & snatch wod = I can't straighten my arms!!!!!!! Holy cheesedoodles!


Warmup: Row 500, squats, lunges, et al shoulder mobility & stretch

[B][U]Strength: Deadlift[/U][/B]
5x100
5x100
3x120
3x160
3x185
3x205 (10)
The good part about this was, I had more. And, I got razzed for wearing my belt!

[B]WOD[/B]
5 rounds for time of:
10 clean to overhead - 115# (75#)
10 pull-ups
10 deadlifts - 115# (75#)
[B]13:28 Rx[/B] This included about a minute wasted because one of my bumper plates exploded!! :rolleyes: was ok, most painful pullups ever!!!

RDL 4x10x95#
Lunges 3x20x45#
I should've run or rowed after this, but I didn't. Seems like with the dark and holidays looming there's less and less time!

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wu walking lunge air squat pullups pushups stretch

Hang Clean High Pull
5@105
5@120
5@135
3@145
3@160- sloppy, no wait "cheesedoodles"

WOD 30 Power Snatch @ 95
3:06

5 rounds
6 Snatch @ 95
10 K2E
5:06

m/56/180 CrossFitChesterton

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Great DL DEB.

John B, great snatching time.

Mobility wod: shoulders.

Wendler Wave 4 DL: 5X175, 5X215, 5X250 (12R)

Hang Power Clean: 7X3: 65, 85,105,125,145, 165, 175 (1Rff).

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Oh yeah this iss what he had on when I busted my plate....
[url]http://illegal-art.net/allday/[/url] (wfs)

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MWOD--not as RX. 10 minute squat hold. did my usual squat down holds in Tabata style for 4 minutes.

Wendler: Wave 4 OHP: 5X 40%, 5X 50%, 5 X60% (i.e. 70,90,105). Misread numbers on plates. Last set: 145(10R).

Tribal Fitness WOD: 10 X 30 sec rows. Post total yards rowed: 1558. My numbers varied greatly: 149 to 161. Coach pointed out that my form needs allot of work. I'll add it to the list.:rofl: