Second Hero WOD - Bull
 

[QUOTE=Pat Quigley;960086]Valarie--enjoyed your blog. I guess there is much crossover between yoga and crossfit at the core.[/quote]

Thank you Pat!

Yea .. the Yoga I teach and practice is very biomechanical / very science stretch based, so not your mother’s tofu eating, navel contemplating Yoga.

:smiley_ev

[QUOTE=William Hoogsteden;960220]I understand Graham Holmberg, last year's games champ does yoga.[/quote]

Really? Hhhmmm .. gonna have to google that.

[QUOTE=Deb Borbone;960358][B][B]Valarie[/B] saw the wodyoga blog. Maybe be a little careful w/SDHP - lots of folks wont do them at all, lot of shoulder injuries. Shoulders shouldn't round forward at the top, I guess a lot of times they do when you're rushing.[/quote]

Thanks Deb .. Ill keep that in mind.

Im very body conscious, so not only am I aware of my shoulders, but keenly watch my students as well.

[QUOTE=Perry Dean Freedman;960409]I think beer is integral to the cross fit experience.[/QUOTE]

Im all about beer and chocolate baby!

:highfive:

[QUOTE=Michelle Simpson;960462]Our house got struck by lightening for the second time in three years Sunday evening. The summer storms in Alabama are a beouch. I'm just grateful it didn't burn the place down. Several electronics were zapped but I'm sure hubs will enjoy upgrading.[/quote]

Im a Southern Belle, so can attest to the ferocity of Southland Storms (Im in GA, btw). Glad to hear the house is still standing and no one was hurt!

[QUOTE=Jim Colby;960630]Yes, but sometimes I cross-train with wine.[/quote]

Is that before, during or after?

:o

[QUOTE=Pat Quigley;961000]Perry there was a time when the "running craze" began and there were 10K races almost every weekend in Central Park. They were sponsored by Bud Light. Chilled 6 packs were waiting at the finish line. And there was NO water! More than once I'd be pretty smashed by the time I got back to gthQueens. But, honestly, that was just me.[/quote]

I sooo remember those days! (Well .. one or two are a bit hazy, but .. you know ..)

;)

[URL="http://yogacrossfit.wordpress.com/2011/07/15/my-second-hero-wod-bull/"]This morning, I did my second Hero WOD .. the Bull![/URL]

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[url]http://weightlifting.teamusa.org/live[/url]

what a pleasure to watch. the Met Elite lifters from my gym are there!! I just saw Dave Boffa snatch 112, and jake rubash (he posts in the digital coaching, his oly lifts sometimes) is up next oh he JUST went, snatched 122! SOOOOOoooo fast and fluid!!! Danica up later, she's amazing if you get a chance to watch her.

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[B]7_16_11 Saturday[/B] Blairstown Quickie!!

[B]Backsquat[/B]
Warmup
40kg/3
45kg/3
47.5kg/3
50kg/3
52kg/3
55kg/3


All easy, of course not heavy and no workout prior. Want to see the womens 69 nationals and have to go out to dinner with sons gf's parents in a bit so this was just a quick something to stay limber.

Went to FDU this am, gyms supposed to be empty, only to find it full! Yeah I could've shared a platform but since it wasnt my normal day and its a volume day for me (take me till closing by myself) I figured extra rest till Monday wont kill me.

Cmon D!!!

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Strength: shoulder press: 5x 135,155,175. Last set was done broken 3+2.

10rft: 15x 135 dead lift, 10 push ups. 13:23.

Re: Second Hero WOD - Bull
 

[QUOTE=Valarie Wright;961144]
Is that before, during or after?
:o
[/URL][/QUOTE]

Depends on the kind of workout Valerie...:D

[B][U]Friday, July 15[/U][/B]
Ran 2.6 miles, very hilly, about 23 mins, HR about 129 on average
TRX workout afterwards
3x10 DH pullups
Stretched

[B][U]Saturday, July 16[/U][/B]
Ran 1/2 mile to HS track
3x1 mile, 1x2 miles, 1x1 mile (400M RI, medium pace, about 7:50 mins/mile)
Ran 1/2 mile home
6.75 miles in total
Stretched
[B][U]
Sunday, July 17[/U][/B]
Cycled 62 miles, prob 5-6k of elevation gain, about 4 hours (went slow)
Stretched

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I have been wanting to test my OH squats to see if I have made any progress. When I started CF I couldn't squat below parallel (still takes a good amount of warm up) and couldn't get my left arm overhead (old injuries for both). So last nights effort was big for me to OH squat deep enough to touch a med ball with each rep, all PR's except for the empty bar.

65, 75, 85, 95, 100.

Now it is on to developing my snatch. :pepper:

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Bill, congradulations.

Today at Tribal.
I usually walk in while the 5 AM class is in session so that I can do my strength work before the 6AM class starts. I made a decision and got concurrence from Coach Jake that I needed to be more faithful to the assistive work that Wendler and Simmons advocate.

Back Squat day.

General warm up. 3-4 sets of 10 box squats w. bench in front of knee to insure butt back and catch in the hamstrings.
5X 135, 5X135, 5X 225, 3X260, 3X 290, 3X 330.
3X6X 185 w. box as target for depth. Hanging leg ups for 3X6.

WOD 1RFT: 100 DU (scale 2 fer 1), 75 KB Swings 55#, 50 Box jumps (step ups), 25 burpees. 23:43.

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7/16 WOD

"Jackie"
1000 M Row
50 Thrusters (45#)
30 Pull Ups
9:26.
This was nearly two minutes better than my last time!

7/18 WOD
Press: 5-5-5-5-5
75-85-95-115-120(f, 1 only)

AMRAP 6 Min
3 Handstand Push Ups
6 KB Swings
9 Box Jumps
5 rounds with 1 pad for HSPU, 1.5 pood bell, 24" box.
Felt very good on this one. Took a couple attempts to get to handstand on last round, and raced through KBs and box jumps about as fast as I ever had to complete round 5.

Claw

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[QUOTE=Pat Quigley;962049]Bill, congradulations.

Today at Tribal.
I usually walk in while the 5 AM class is in session so that I can do my strength work before the 6AM class starts. I made a decision and got concurrence from Coach Jake that I needed to be more faithful to the assistive work that Wendler and Simmons advocate.

Back Squat day.

General warm up. 3-4 sets of 10 box squats w. bench in front of knee to insure butt back and catch in the hamstrings.
5X 135, 5X135, 5X 225, 3X260, 3X 290, 3X 330.
3X6X 185 w. box as target for depth. Hanging leg ups for 3X6.

WOD 1RFT: 100 DU (scale 2 fer 1), 75 KB Swings 55#, 50 Box jumps (step ups), 25 burpees. 23:43.[/QUOTE]

Impressive back squat numbers Pat. Oorah!

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Good job Bill on the O/H squat

7/15
2x12 box squat 2x4 @135 2x8 @135 w/ chains
7 ultra wide DL @275
good mornings 3x10@95

WOD walk lenght of parking lot down and back with 95# barbell on back every 20 steps do 8 back squat

7/16
9x3 bench @185
bent over row

WOD - FGB

m/56/180