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friday

amrap 20 minute

400 m run ring rows

5 rounds running 235 ring rows

this was on top delivering another 12,000 square feet of drywall with the young guns

today

3 rounds 1 min on 1 minute off

110 atlas stone lift to 52" platform

3-4-5

8 kg k.b. per side black bands 2" bamboo bench press

17-25-30

36" box jump

8-10-12

250 lb axel bar dead lift

10-12-13

5 yard out and back 135 per side farmer carry

2-2-3 (it was raining and the grip on the bars was like trying to hang onto a greased pig.

160 total rounds

glad tomorrow is an off day and there is only another 4 or so cords of wood to be loaded on the truck, delivered and stacked.:rofl:

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Fight Gone Bad! Part of the FGB6 event that I guess is going on all over the country.

First time I did this with the Rx weights. My rep count was 209. Towards the bottom of my box...maybe I should rephrase that....the bottom of my box...but I did the Rx and I didn't hurt myself. Certainly pushed. I had my 19 yo nephew there urging me on...which helped :D

Day 13 of Burpee challenge...will do them later.

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Wendler Shoulder Press:5X 135,155,175.

WOD: Amazing Grace: 1 RFT 30 clean and jerk @135 .
Scale: 145 lbs. 9:15. This is 10lb. heavier and faster than last time (9:38).:kicking0::kicking0::kicking0:

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[B][U]Thursday, Sept. 15 and Friday, Sept. 16[/U][/B]
Rested again (5 days in a row...yikes!) and caught up on more stuff

[B][U]Saturday, Sept. 17[/U][/B]
Cycled 15 miles (around 45 mins, didn't push too hard and did some slower riding with another rider while chatting)
3x10 DH pull-ups (these have slipped a bit, but not as bad as I thought)

Took a bit of a break,

Ran 1/2 mile to HS track
1 mile (8:20)
walked 1/4 mile
1 mile (7:35)
Ran 1/2 mile home

Took it kind of easy today since I have a big ride tomorrow, the NJ Gran Fondo bike tour. 104 miles with 7900 ft of hills. Check out the ride profile below. Hills anyone? lol!
[url]http://ridewithgps.com/routes/700383[/url]

Hope my legs hold up after the race last weekend!

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Jim - No Kidding about those hills!!

David - Congrats on the FGB Score!! AND IT WAS Rx'd!! AWEsome!!

Perry - Glad you're doing so well strengthwise!!

Pat - Super on Amazing Grace!!

[B]WOD:

[/B]3RFT:
Swim 50 m
25 Push Ups

6:32 [I][B]PR!! :pepper:[/B][/I] [B][I]CLIPPED 52 SEC off [/I][/B][I]last week's try!! Been doing a 100 Push Ups a day in September Challenge & I think it REALLY helped!![/I]:kicking0:[I] My wife told a friend of ours that the guys had to do push ups every 2 laps!! [/I]:D

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Classic chest and tri workout.

Will try to do a sprint workout during my son's soccer game, but have to be careful that he doesn't see me "not watching".

Jim C.: I'm jealous of your 104 mile race. Looking forward to hearing about it.

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Nice PR [B]Bill![/B]! Nice Grace, [B]Pat[/B]!!


[B]
9_18_11 Sunday[/B]
got 9 hours of sleep last nite. yay!

[B]1 mile walk[/B]

Warmup
[B]Power Clean from Above the Knee[/B]
25kg/3
30kg/3
35kg/3
40kg/3 (3)

[B]Clean & Jerk[/B]
35kg/2+2
40kg/2+2
45kg/2+2
50kg/1+1 (I actually cleaned and bounced; my jerk sucked, pressout - and if that werent bad enough i dropped the weight and broke a deck board)
supposed to go to 54, I felt like I could get that - but didn't want more deck damage.

[B]Clean Pull + Clean + Jerk[/B]
40kg/2+1+1 (3) these were not hard, but burny muscle fatigue

[B]Back Squat[/B]
40kg/4
45kg/4
50kg/4 (4)

[B]Press from Snatch Squat Position[/B]
22.5kg/4 (4) (yeah I remember why I had trouble the other night he widened my feet, I think i was closer stance today)

I thought this was going to be so terribly difficult; wasn't a cakewalk but I didn't have much trouble. That Nick, his programming is working!!
My singlet came - i feel ridiculous in it, lol. :D

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9/17 WOD

Fight Gone Bad

230, which is a PR for me. According to my counter, if I stopped looking at the clock and if I controlled the bar on the way down from the SDHP's (I started dropping it in the later rounds) I would have hit my elite goal of 240. Ready for FGB 7!

Claw

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Nice PR Jim. I'm looking forward to FGB7 as well


Day 14 Burpee challenge. Off day. Practiced jump rope and pull-ups. I can do a half dozen dead hang pull -ups but am having problems with kipping. Tends to bother my shoulder when pushing away from the bar. Any suggestions?

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David: There is a great video on the site by Paoli in which he shows correct form for the kips. The main thing that has helped my shoulders is squeezing or pinching your shoulder blades back and down. That way, at the bottom position, you have tension, which prevents you from yanking your shoulders out of the sockets. Also, you want to concentrate on externally rotating your shoulders to protect them and maintain the "hollow body position".

Here is the title of the video:

The Position: Part 5—The Pull-up
By Kelly Starrett and Carl Paoli

After watching this a few times, it clicked and vastly improved my kips. My shoulders are better, but my elbow still hasnt recovered from months of doing kips wrong.

Good luck.