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2 mile run, 23:42 Was glad to see a run. I was toast from Monday's WOD. Slow and easy on the run.

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WEDNESDAY 110817

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Screwed up on the run and did .18 miles on treadmill instead of .062 (3 times as long). Don't know what I was thinking, but it wasn't in proper metrics.

1 HR. 8 min.

Really brutal. Turned into an endurance WOD instead of sprint.

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john...not sure but think it is a combination of both dropping the weight and eating clean. perhaps a combination of both.

one weird and good side effect of eating clean was on next to the last nite of our vacation last week i met up with a friend from 5th grade whom i have had many misadventures. we drank way to much and i still woke up saturday morning being able to function and not feeling to rough. not that i am going to be making it a habit but it was an interesting side effect.

last nite was prep nite for tomorrows back squat, dead lift and shoulder press total.

found out my range of motion is still not up to snuff for gripping the bar for the back squat so i will be using the saftey squat bar which will not count for the white leader board....which i would have had a shot at taking over top spot for back squat.

will not be able to do shoulder press due to shoulder range of motion issues and will be doing bench press...might get up to 120 lbs.....which is a far cry from the 230 i was able to do before my shoulder issue arose.

on the up side of last nite i was able to work up to 315 lb dead lift and my shoulder and body position felt good so perhaps 1 out of 3 might still be good enough to keep me on the leader board for something

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[B]8_18_11 Thursday[/B]
Warmup; strain still around but slowly getting better. Light nite all around, only me, J, Rich, Dan, Platt & Haos lifting tonite. Bad news is school is going to start and the football (and other) teams will be in there again.

[B]Front Squat[/B]
15kg/10 (2)
20kg/5
25kg/5 (2)
35kg/5
35kg/3 (2)
40kg/2 (3)
All pretty good, with the strain I have to be careful w/form, a positive. Nick asked does it hurt? I said not if I only go that deep. He said depth goes by anthropometry(?) Im getting a butt and hams finally and my hams are on my calves, how much deeper could I go? Hunching forward and rounding my low back to try to get deeper is a no-no. So I learned something. Its weird but these seemed easier, not so much b/c they were light, just easier to keep my form and knees out since that strainy thing, like something got loosened.

[B]Clean Pull[/B] from the floor – this started hurting a bit in the hang part at 45.
35kg/5 (2)
40kg/4 (2)
45kg/3 (2)
50kg/2 (2)

[B]50 Pushups[/B]

I got a speech about the "double knee bend" b/c I was using a pvc to parrot J's pulls and I lifted my back to vertical instead of staying over; He told me don't TRY to get my knees back under the bar or worry about rebending them - just push thru the floor. Its wrong to try to do it, its wrong to teach it (that's overcoaching.) B/c the hamstring spans two joints it cant help but happen naturally - like when I did the hang snatch/cleans.

Oh yeah, Nick said I kicked the crap out of a new guy in snatches. I have no idea who it was or what day, so - I was actually better than someone else, but I missed it!

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[QUOTE=Deb Borbone;976336][B]8_18_11 Thursday[/B]
Oh yeah, Nick said I kicked the crap out of a new guy in snatches. I have no idea who it was or what day, so - [B]I was actually better than someone else, but I missed it![/B][/QUOTE]

LMAO Deb. That is soooooo funny.

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Thursday: 5 rep best strict military press: 95 lbs, 105, 115, 120, 125, 130(3reps) (PR), 115(10 reps).

5 sets shrugs@ 225 lbs(6 reps)

3 sets of 15 scapulae raises (20 lbs)

3 sets of 15 I don't know what they're called, elbow locked to side, rotations @ 20 lbs.

Classic triceps workout.

Short core routine.

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It's nice to see everyone pushing hard on the WOD's!! It keeps us young until we need a rest day at least!!

[B]8-18 Rest Day[/B]

[B]8-19[/B]

Isabel 30 65# snatch 5:27

I really need to work on my shrug. I can always feel it when it's right, but stringing "it's right" needs work :)

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8/19 WOD

Overhead Squats:
5-3-2-2-1-1-1

65-95-105-115-125f-125-135f
First WOD since 8/2 (except for 5.4 km run in about 26:50 with Xavi through rolling Norwegian farmland in Hillestad). Wanted to go cautiously and focus on good ROM. Accomplished that. OHS felt pretty good.

Ate lots of bread and cheese on vacation, weight crept up a little. Back to pretty clean eating until I lose the extra 5# I picked up.

Claw

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[QUOTE]LMAO Deb. That is soooooo funny.[/QUOTE]
It WAS funny; he said 25 was too heavy for the guy. I think I might be getting some respect there; lot of students come and gone anyway. I noticed they now qualify me, when they talk about crossfit lifters "well, DEB was a cfer..." meaning so we don't mean HER.

[QUOTE]I really need to work on my shrug.[/QUOTE]
You mean to turnover & get down quicker?? Best tip I got for turnover is point your elbows out to the sides, not back. Makes it much easier.

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[QUOTE=Jim Cordes;976549]8/19 WOD


65-95-105-115-125f-125-135f
First WOD since 8/2 (except for 5.4 km run in about 26:50 with Xavi through rolling Norwegian farmland in Hillestad).
Claw[/QUOTE]

running over Norwegian farmland sounds great!

Ran 6.5 miles in Mianus River Park, Greenwich Ct. A beautiful place with great wide trails. Some narrow rocky areas over water. Ran pretty slow: 1 HR. 5 min.