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[B]2/19[/B]
[U]WU[/U]
8 punch bag flip 80lbs
5 hypoxic KB swings 5-4-3-2-1 35lbs
20 squat jumps
MP
Bergener warm up

[U]WOD[/U] - "[I]Play date with Grace and Helen[/I]"
10 rounds
3 clean and jerk 110lbs
15 wall balls 20 lbs
[B]21:13[/B] - slower time / heavier weight than last time

[U]Strength / Skills[/U]
Olympic lifting clinic by Beau Bergener (CF Balboa) and Jesse Gray (CFFB)
Snatch, clean and jerk

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WTG Jeff! Nice WOD Michael!! I would like that one... is it Grace & Karen? (they're gentler with their punishment, HELEN OTOH - simply destroys me!!!) Nice strength work, JJ & Pat... and Jeff C. good on ya, lots on your plate this year!


[B]02.20.2011-Sunday[/B]

P90x Yoga - ahhh needed that.

Off from weightlifting yesterday, coach wasn't gonna be there. (Got a link from USAW to watch the Nationals and I saw the other coach there. Saw a guy miss two snatches, then he tried from like, the second pull position?...miss! Nothing but Q's now about those lifts! I should try to learn more about this sport.:rolleyes:)
The rest was needed, shoulders are feeling pretty sore, and my one knee there's something with it. Rolled & balled everything out. My hip flexors/inner thighs get sore more than anything else with this lifting... shoulders I think Im used to them being sore. Sucks getting old, LOL!

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[B][U]February 20[/U][/B]
Ran 2.75 miles to pool
Swam 1,100 yds straight through
Ran 2.75 miles home

Kept HR in 130s mostly (crept into low 140s on hills on the run home). Didn't time myself. Too crowded in the pool today and just focusing on HR today. Felt very good.

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[QUOTE=Deb Borbone;904539]...Struggle with these as well Im no expert but I gotta believe the light weights CF uses in wods you're probably pulling high enough. FWIW the Oly coaches are teaching me, NO its NOT about jumping or pulling the weight UP quick as you can (you DO want explosive hip extension) its about [B]PULLING UNDER[/B] the bar as quick as you can. (he tells me a$$ down! a$$down! a$$down! - I drive them nuts!)...t.[/QUOTE]

Deb - good thoughts. My problem with the cleans is that I'm TOO slow getting under the bar. I've seen Oly lifters whip themselves to the final position, while I seem to take FOREVER to get there.

Jim - great job on the triathlon training. How do you keep your heart rate so low? During a run, mine usually gets up into the 150's & stays there till I'm done.

Pat - great job on the shoulder presses. That was the only lift I improved upon in the CrossFit Total WOD. (Was one of the few lifts the Doctor would let me do for a few weeks.)

Cliff - Way to go on the Front squats!!

[B]WU:[/B]

400m run
3 forward rolls
3 backward rolls per the Gymnastics WOD [URL="http://gymnasticswod.com/content/fri-0218"]http://gymnasticswod.com/content/fri-0218[/URL]
2 bridges [URL="http://gymnasticswod.com/content/sun-0220"]http://gymnasticswod.com/content/sun-0220[/URL] [I]VERY DIFFICULT!![/I]
3 Headstands
Tried some Pistol Progressions [URL="http://journal.crossfit.com/2011/02/carlpistol.tpl"]http://journal.crossfit.com/2011/02/carlpistol.tpl[/URL]

[B]WOD:[/B]
AMRAP in 15 min:
250m Row
25 Push ups

5 rounds + 250m row & 11 push ups

I was breathing REALLY HARD afterward, but felt good.

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2.20.11 Sunday Home Workout

Pullups (jumping)
Pushups
Abmats
21-15-9

6:27
Vast improvement over a month ago when I did 8:02. :D

Then some Rodney Yee yoga.

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[B]Thx, Deb B.![/B] Back Atcha!

02.21.11

Wendler 5/3/1 Month 1, Week 2
Dead Lift Day

WARM
DL
5x135

WOD
DL
3x215
3x245
7x275

CASHOUT
30 lunges
15 incline situps

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[B]2-20[/B]
5 rounds for time: 16:28
50' Walking lunges 35# barbell overhead
21 burpees
Rx'd

[B]2-21[/B]
Mary-20 min AMRAP
All weaknesses BOO!
5-box HSPU
10- box Pistols
15-band pull-ups
7 rds + 9 reps

I've been eating Paleo since starting CF in July, however I decided to compare my paleo to Zone blocking after not seeing significant scale/measurement changes over the past 7 months. Jeez I have been so out of whack eating half again as much protein as I need, one quarter of the carbs and a few handfuls too many nuts. So for me, for the next six weeks I'm going to be strictly weighing, measuring and blocking.

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2/21 WOD

5-5-5-5-5 High Bar Bar Squats
135-155-175-195-205
All pretty easy until I got to 205. Not sure I could have put up 5x215.

AMRAP 12 Min:
8 Medball Burpees
25 M Walking Lunges with the medicine ball anywhere above the waist.
7 rounds.

We started with abs-focused warmup, then 3 x 10 GHD sit-ups. Based on the rhabdo post today, sounds like our trainers are getting paranoid! Good, keep us safe and healthy. :) Only Augie and I with Traver, lots of entertaining stories in between sets. Went head-to-head with Augie the whole way, BS and AMRAP too. This was fun.

The Claw

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02.21.11

WU: Sampson stretches, Hammie stretches, Jump rope 10min, pull-up stretches

WOD: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
(scaled bar to 35")
Time: 16:21 (shoulder felt better) yeh!! gotta love burpees!!:yikes:

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2/18
WU
3x10 air squat
10/7/6 pushup dips
GHD BE 2x20
Reverse Hyper 3x15@110
2x12 boxsquat wu@95
2x2 @115
3x2@135
7x2@145
Sumo style DL Wu 6x165 work 5x8@225/w chains
good mornings /w green band & ab work

WOD
5 cj @ 135
run apx 200m
4 cj
run
3 cj
run
2 cj
run
1 cj
run
6:35