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Congrats JT!!

Alden- Sorry about your back!:mad: I feel your pain!!

Nice work guys!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both direction
10 Air Squats
15 sec fingertip plank hold
10 push ups
10 bar taps
5, 2 pull ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Strict Press 65-85-95-115-135-155 (0)-145(0)-140(0)-135
Push Press 65-65-115-135-155 (2)-135
Push Jerk 65-95-115-135(3)-125

[I]I did this last on 17 May. I couldn't hit the loads I did then. This was frustrating since 135 felt so easy on the strict press! Going to the Push Press & Push jerk were tougher since you had to do more reps per set...[/I]

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Thanks guys. If they would have let me do it in a one piece chicken suit I would have....

Monday November 3, 2014

lacrosse ball rolling
pass throughs
held a goblet squat
triceps smashing and rolling

10 sets of 5 front squats
5 with just the bar
5 with 40kg
trying to learn how to front squat correctly

20 knee rebending deadlifts with 40kg
trying to learn how to stand up correctly

walked a mile at a comfortable pace

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11/4 WOD
A. Reverse Tabata Superman Holds
These were quite easy.

B1. Overhead Squats: 10, 8, 6, 4, 2 @60 sec rest
75-95-115-125-135
Pleased to get a couple at 135. They felt good.

B2. 2 Strict Pull ups to 3 C2B to Max Kipping PU's, 5 sets @60 sec rest
**Coach's Note - No rest between pull ups on part B. Go right from strict to C2B and finish with as many kipping pull ups as you can do.
7 kipping PU's-6-6-5-5

C. 5 Rounds For Time @95#/65#
3 Press
5 Push Press
10 Split Jerks (Alt Leg per jerk)
11:29.
First set straight through then it became a train wreck. Probably cheated a bunch of reps, particularly strict presses.

Claw

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JT any time you want to borrow the chicken suit let me know and i will ship it to you. it has been a very well traveled suit so far.... :shrug: good thing it can not tell stories of where it has ended up what with the characters who have borrowed it from me.

last nite....feeling in the dumps....weather..time change...sick....


for time:
100 Cal. Airdyne
75 Cal. Row
75 Lateral Wallball (20)
75 Cal. Row
100 Cal. Airdyne
time cap: 20min

got 44 of the second 75 cal row done so 294 reps....and was gassed at the end....

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Tuesday November 4, 2014

20 minutes of rolling and stretching and moving slow.
rowed 1k.

10 rounds of:
20 one arm dumbbell presses with progressively heavier weights each round, started at 5# ended at 50#
5 empty bar snatch movements (e.g., floor to low hang, low hang to pockets, pockets to overhead, high hang to pockets, ...)

5 rounds of:
10 kbs, 20#
10 box jumps, 12" (this was really hard)

Finished up with:
jerk dips from the box
5 sets of 5 with 75#
focusing on moving the bar straight up and down

jerks from the box
5 sets of 5 at 75#
focusing on moving the bar straight up and down

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Wow! that would be funny JT!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 sec fingertip hold
10 Push ups
10 Bar Taps
10 45# Presses

[B]WOD:[/B]
DG

10 Min AMRAP:
8 TTB
8 35# DB Thrusters
12 35# DB Walking Lunges

4 rounds + 2 TTBs

[I]I was able to get the rounds done in about 2.5 min each, the 1st one was a few seconds over 2 min. The last one, not so much! [/I]

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Congratulations JT.

Monday 11/3/14

DB Bench Press 45 lbs 5x10

Tuesday 11/4/14

5 Rounds

Row 500 M
KB Swing 45 lbs 20 reps

18:17

I spent the weekend laying tile in the bathroom. My arthritic knees didn't respond very well. Between that, the time change and a late Sunday night watching the Steeler game I've been dragging a little.

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great work as usual guys


Specialty Bar Back Squat: 1RM mega bow bar 362 lbs

Specialty Bar Back Squat: 3x5 252 lbs

3" Deficit Sumo Deads: 8-8-8 185-205-225

Good Mornings: 8-8-8 60-80-100

GH Raise: 3x5 struggled with body weight....this certainly lit up my hammies

Banded Hip Bridge: 100 (light)

woke up this morning feeling like crap.....some nasty bug is going around town right now with lots of people sick....lucky me...:(

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11/5 WOD
A. EMOM 12: 4 x 10 M Shuttle Runs

B. November Monthly Throwdown
20 Min to Find Your 3RM Hang Squat Clean
155, a couple fails at 160.

Liked everything about this except my misses at 160 (current bodyweight). Felt the hips pop and dropped quickly and deeply under the bar. I think all the KB swinging helped, I'm interested to see what this becomes at the end of the month.

Claw

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Wednesday November 5, 2014

Walked 1.5 miles
Rowed 1k

Prowler Push Pyramid
No words can describe how horrible and wonderful and painful and fulfilling this was... Start with an empty prowler and a pile of 45# plates at point A.
Push the prowler to point B (which was 30 yards of blacktop away). Walk back to point A. Pick up a 45# pound plate and farmer carry it to prowler.
Push prowler to point A then back to point B. Walk back to point A. Pick up another 45# pound plate and farmer carry it to prowler. Rinse and repeat until you have the whole pile of 45# pound plates on prowler (which today was luckily only 4 plates) Rinse and repeat unloading the prowler.
Stop to hurl and spit and curse as needed

After the prowler pyrmiad, which I did by myself in the twilight, while putting it all away, the class doing the WOD in the box was doing their CrossFit total. A couple of 20 somethings were pretty impressed with their 300# deadlift and for some inexplicable reason were disrespecting one of my forty-something friends who had just deadlifted 405#. He was, understandably, pretty pleased with himself and, equally understandably, confused about why the kids were disrespecting him. I know, it makes no sense why they'd disrespect someone twenty years older who just deadlifted 100 pounds more than they did. As I walked by I decided to support my friend so we went back and forth doing 405# deadlifts for a while. So these were "cold bar" deadlifts for me. At some point the 20 somethings felt shame and skulked away and I felt better for my friend.

Snatch Practice
5x75
5x95
5x125