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CrossFit Warmup followed by 1 Clean every minute for 15 minutes as Rx'd

132
132
132
154
154
154
165
165
165
165
165
165
165
165
165

warm down...1 minute l sit, 30 handstand push ups, 3 minutes jumping rope. stretching.

Did not push the cleans today.

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Thanks John & Pat!


Warm Up:
400m run
3 x 10
-Knees to Elbows-Push Ups
-Air Squats



WOD:

30 Kneeling Handstand Push ups,

40 Grey band assisted pull ups,

50 1.5 pood Kettle bell swings,

60 sit ups,

70 burpees (Yay Burpees!)


19:01

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Good luck Jeff at the Games :broc::broc:

4/26
WOD 4 rounds
7 ring dips
11 55# walking KB swings
3:44?

4/27
WU :30 ea 2 rounds
pushup
squat
situp
ring hold
jump rope

WOD 7 rounds
15 K2E from rings
10 KB 35# HSC 5 ea arm
5 24" box jump
13:44

m/55/178 CrossFitChesterton

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Dumb Bell Swings - 55x19, 60x17, 65x15, 70x13, 75x11
50 wide grip assisted pull ups (10x5)
50 close grip assisted pull ups (10x5)
10 min. bike

No energy today but some how I persevered thru some db swings and assisted pull ups. Maybe I will have more energy tomorrow for my weekly dead lifts.

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[B]John, [/B] Thanks very much.


[B]Mike, [/B] To reply to your training remarks. I'm not an expert but I think you have to do what works for you. I travel for work at uncertain intervals. In addition, I help coach my daughters softball and help ferry the the kids to/from choir, swim practice, soccer etc. My affiliate is 30 minutes away so sometimes I work out at a nearby park district center. So you can see there are alot of mitigating factors that effect my schedule. I still try and do a 3-1-2-1 schedule. Sometimes its a 2-2-3 or 1-1-1-1-2-1, you get the picture. However, I rarely go for a long spurt without working out. I try and follow the WODS at my affiliate (CFSB) and for a while I was tracking Opt's program [URL="http://optimumperformancetraining.blogspot.com/"]http://optimumperformancetraining.blogspot.com/[/URL] (WFS) to prepare for the games. Do you go to an affiliate? If not pick one and follow them on their own site or through their blog or facebook. I also log my workouts on beyondthewhiteboard. You can follow an affiliate that way also.

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04.27.10: REST

04.28.10:
Month 2, Week 3, Wendler 5/3/1, Front Squat Day

WARMUP:
Front Squat
5x80
5x100
3x120
Full body stretch
10 OHS w/ PVC

STRENGTH:
Front Squat
5x150
3x170
3x190 (felt like I had a 4th, but my form was just starting degrade on the 3rd)
(1RM after Month 2— 210)

WOD:
Snatch to OHS
25x75 lbs.
6:04

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70 Burpees? Yay Burpees? :crazy:

Jeff, good luck this weekend! Rock it! :super:

We did "300" this morning. Whew. It was tough, and yet I'd like to do it over again. Maybe not today.

Lots of good work here. :D

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[B]4-28-10[/B]

Day 2 of Starr back rehab
WU: bar OH lunges/ring dips/diamond push ups/BW squats/heel jumps/shoulder pass throughs/bar good mornings

2x25 bar Push Jerk
1x25 50# Push jerk
2x25 bar HPC
1x25 50# HPC


And since there's no fool like an old fool, I did this WOD I made up:
10 RFT of
10 x Deadlifts at 185#
20 x pushups
100 x Singleunders

lots of fun, but took me 36:15.9...a tad longer than I had intended.

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Got to class [B]one[/B] minute late! 3 Burpees! (Yay! Burpees!) Guess I don't do enough Burpees!


Warmup:
400m run
2 x 10
-Pullups (6 kipping (sorta), 4 blue band assisted, 10 green band assisted)
-Pushups
-Air Squats




WOD:

65/85/105/145/165/ 2 attempts @ 185


It's a mental thing! I did 185 back in Feb 26 for the max lift. My form this time sucked!


M/53/6'0"/212

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[QUOTE=William Hoogsteden;776093]Got to class [B]one[/B] minute late! 3 Burpees! (Yay! Burpees!) Guess I don't do enough Burpees!


Warmup:
400m run
2 x 10
-Pullups (6 kipping (sorta), 4 blue band assisted, 10 green band assisted)
-Pushups
-Air Squats




[B]WOD:

65/85/105/145/165/ 2 attempts @ 185[/B]


It's a mental thing! I did 185 back in Feb 26 for the max lift. My form this time sucked!


M/53/6'0"/212[/QUOTE]

What did you do for your WOD?