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[B]Terry [/B]

Re your Elizabeth time:

You are :super:

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5/6/09

CFWUx15 x1 set

Decided to work in Push Jerks with my son's shoulder press as a WU for Back Squats. 44x5; 64x5; 94x3; 114x1; then 139x1; 149x1; 154x1 (fail). Well short of a PR. I attribute to shoulder press and clean and jerks yesterday (I hope).

Back Squats: 44x5; 132x5; 182x3; 202x2; then 226x5; 236x5; 246x5
High Rep set 202x13 (should have had 15-20, didn't recover
long enough after work sets.

Met Con: from CFFB, 12-9-6
Overhead Squat @ 135 (sub 132)
PKSSPU (aka burpee pullups)
Time: 9:07

This one was hard (I seem to say that a lot). All OHS unbroken except set 1 was 10-2. Had to power clean, rerack, set, then push jerk (again) to get the bar overhead. A little disappointed at the depth on some of the OHS, but haven't ever done heavy OHS in a met con before.

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John Scott,

Great job on the FF! The last 3 exercises on this always crush me. I hear ya on those dbl unders. Speal makes em look so easy.

Terry,

Kudos again on the great time for Liz. I hope I can get to 10:00 some day.

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Good job everyone. I'm jealous. Long, long day. I'm feeling much better but absolutely no time to work out. I need at least Diane, but the more the merrier, to come help me beat on some young guys. Bunch of unmotivated punks! Hopefully, will get time for some kind of workout tomorrow. The weekend will already be a bust. I am going to be out of touch for a bit. May or may not have internet connectivity. :)

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:D push jerk
115
135
145
155
165 on third attempt with back straight eyes foward
170
170

great work by all

m/54/183

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[B]WOD 5-6-09[/B]
Five rounds for time:
95lb. Hang Power Snatch, 15 Reps
400m Run

21:50 RX'd

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Today - 05/07/04
4th 6AM group workout on the North Shore

Sparse attendance today - one 20-year-old, a newbie, and me.

WU:
short run along river
bench step-ups
lunging bench step-ups
lateral bench step-ups
short run along river

[B]Kettlebell DL rountine[/B]:
2-handed DLs from center
right-handed DLs from right
left-handed DLs from left
right-handed DLs from center
left-handed DLs from center
right-handed DLs from right-rear
left-handed DLs from left-rear (I couldn't do this correctly)

[B]WOD[/B]:
3 rounds
30 kettlebell swings
30 bench box jumps
30 push-ups

Had to scale the push-ups: 1st round - did 15 on the ground and 15 on the bench seat; 2nd round - did 10 on the ground and 20 on the bench seat; 3rd round - decided to suck it up and did them all on the ground - 10-4-3-3-3-4-3.

Untimed. I finished first but the 20-year-old did all 90 push-ups on the ground so I had an advantage with 35 done on the bench seat. The newbie was scaled to the itty-bitty kettlebell and less reps - she did well considering no previous KB experience.

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CFWUx3 w/ assisted dips
6 mins. Running on treadmill

Pull-ups w/25lbs. added weight
3-3-3-3-3-3-3-3
Pull-ups w/10lbs. added weight
3-3
Pull-ups
5-5-5-5

Front Squats
3x95lbs.
3x115lbs.
1x135lbs. (failed, unable to hold the bar in place)

Back Squats
3x135lbs.
3x155lbs.
3x165lbs.
3x165lbs.
5x135lbs.
5x135lbs.

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Man, everybody is killin' it. Great time on the WOD [B]Terry[/B]. Today I managed my first double under...actually managed about 6....not consecutively mind you, but DU's nonetheless. Yay me.

I think the Zone/Zen thing is finally kicking in. Have felt especially energetic and focused with a very low propensity toward strangling the kids when they play the mess around. Anybody else getting this from the Zone?

Today:

WU x3:
BW squats x 10
1 min jump rope
Bulgarian squats x 5 each leg
push up x 15
dip x 5/7/10
pullup x10/10/15
#45 plate in each hand 50m farmers walk
HSPU with smith machine assist x 5/5/10

WOD Michael 37:47
Three rounds for time of:
Run 800 meters [COLOR="Red"]sub'd 4:14 C2 row[/COLOR]
50 Back Extensions
50 Sit-ups [COLOR="red"]w/ feet anchored, ABMAT[/COLOR]

Felt pretty good but had to slow down considerably on the situps in order to baby the lat.

[B]Charlie[/B], check 6

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[B]2009 05 07[/B]

Finally, back in the saddle. Good thing, too. Lots of aggression and frustration to vent.

[B]Push Press 1-1-1-1-1-1-1[/B]

[B]WU:[/B] 1500m @ 6:40
[B]CWU:[/B] 7/10/10/10/5/7 (med BAND)
[B]WU Sets:[/B] Bar X 2; 75 X X5; 95 X 3; 115 X 2; 135 X 1

[B]Work Sets[/B]
1 - 145
2 - 155
3 - 165 (pr)
4 - 175 (pr)
5 - 185 (f), 175
6 - 185 (pr)
[B]7 - 190 (pr)[/B]

My new kettlebell arrived today, so to break it in:
3 X 15 KB swings (2 pood) 2 min rest btwn sets)

2 more min of rest, then 35 GH sit ups.

I will be out of touch until Mon or even Tue (I think), so have a good weekend. You're all animals. Keep up the good work!

BTW Scott, that powder on the IW bands does taste a lot like depleted uranium dust.

Hope this keeps you all going through the weekend:

:broc::broc::broc::broc::broc: